DECEMBER 2013 + CYCLOCROSS IN MEMPHIS

M E M P H I S A healthy lifestyle publication

TAI CHI

meditation in motion

WAYS TO U

NWIN

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The Art of Herbal Tea

A Healthy Dose of

Gratitude

Guilt Free Comfort

Food

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We’re all on the SAME TEAM.

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BCBS4705_Mrr_CIP_TCPS_GoodHealth.indd 1 11/8/13 11:58 AM

december 2013 | ways to unwind

8 The art of herbal tea

11 Give thanks, it could make you healthier

13 5 signs of stress in kids

16 Beat the holiday blues

20 Cyclocross: A Memphis tradition

22 A massage first

departments14 Work it out: Muscle release

17 Treat Yourself: Gifts for relaxation

23 Running Calendar

28 Guilt Free Comfort Food: Apple Cake

sponsored features18 Do you have venous insufficiency?

Memphis Vein Center

21 Listen Up! Hearing Loss and Holidays

Hearing and Balance Centers of West Tennessee

25 The Mazor Robotics’ Rennaissance System for Spine Surgeries

St. Francis Hospital-Memphis

4 cover storyTai Chi: Meditation in motion

14 813

Good Health Magazine, a monthly publication from Scripps Howard, serves

Associate Publisher Editor Contributors

The lights! The parties! The gifts!

The stress.

It’s the dichotomy of the season. We make new memories while reflecting on the year

gone by. There are ups (so much food!) and downs (too much food!) and simultaneous

feelings of excitement and nervousness. No matter the amount of planning, something

on the list won’t get crossed.

But before everything becomes overwhelming, take the time now to get your stress

levels in check. Too much stress can lead to lowered immunity and The Mayo Clinic cites

health effects such as headaches, chest pain, upset stomach, sleep problems, anxiety,

overeating and depression. In this issue, we explored ways to reduce stress so you can

enjoy what the holidays are all about: happy times spent with those we love.

If you’re a stress eater, we are dishing up a recipe for Apple Cake that won’t leave

you with a guilty conscience (pg. 28). On pg. 14, we have step-by-step instructions for

exercises to help relax and relieve muscle stress. We explored the practice of Tai Chi in

Memphis (pg. 4) and looked into the medicinal values of herbal tea (pg. 8). If you’ve never

tried massage, read about Amy Mills’ first experience on pg. 22.

I’m already thinking about what my resolutions for the New Year will be, and I’d love to

know about yours. Send your ideas to Patterson@commercialappeal.com with your name

and age, and I’ll feature a few in the next issue. Thanks for reading, and happy holidays.

Wishing you good health,

from theeditor

Sara P. ShirleyGood Health Editor

Jason Prater

Mike Mueller

Sarah Matheny Gordon

Brandon Dill

Jason Terrell

Bryant Funston

At noon on a recent Thursday, peaceful

music filled the exercise room in the

fitness center at the University of Tennessee

Health Science Center. Students, faculty, staff

and visitors entered to greet Tai chi instructor

Veronica Engle with quiet hellos. S ome

took off their shoes, some didn’t. Most were

dressed in business attire.

The class of 13, some new to tai chi and

some experienced, warmed up by walking,

heel-to-toe, as Engle, a retired nurse and

UTHSC professor emeritus, explained the

concept of chi.

Chi, or a person’s “life force,” is a

concept known by different names in several

ancient cultures. In India, the same concept

is called “Prana,” in Japan, “Ki,” and for Native

American’s, the “Great Spirit.”

Acupuncture and traditional Chinese

medicine are based on balancing and

enhancing chi to improve health. Tai chi is

a type of exercise designed for relaxation,

balance and health.

“The free flow of chi is essential for

good health,” Engle said. “Tai chi is healing

movement—not physical exercise.”

Engle has been practicing tai chi for 20

years. She has performed research on its

health benefits and, in her work as a geriatric

nurse, has used tai chi as therapy for her

patients—some who couldn’t walk or stand.

Engle is nationally certified through the

Arthritis Foundation and teaches tai chi for

Arthritis at UTHSC on Thursdays.

The class is free to students and faculty,

$5 for visitors with a day pass and also

available to fitness center members. Tai chi for

arthritis uses Sun-style tai chi which is one of

the discipline’s five major recognized styles.

The style includes agile steps, high stances,

gentle movements and relaxed breathing. The

style is appropriate for persons of any age

Veronica Engle (left) leads a

Tai Chi class in the student

fitness center at the University

of Tennessee Health and

Science Center.

meditationin motion

Story by Sara P. Shirley | Photos by Brandon Dill

Why Tai Chi? 1. Improved balance

2. Increased muscle strength

3. Greater range of motion

4. Decreased joint pain

5. Improved sleep

6. Fall prevention

7. Reduced stress

8. Boosted immune system

9. Mental Clarity

and physical level, and Engle’s class consists of

a cross-section of genders, ages and experience

levels.

Before class begins, Engle asks participants

to take stock of how they feel and several times

throughout class she does “body checks” so the

participants can evaluate their progression.

The class involves slow, graceful movements

that can feel awkward for beginners.

“Where are we on the ‘awkward-o-meter’?”

Engle asks first-timers in her Thursday class. “It’s

always awkward for beginners, but it gets easier.”

One of Engle’s regulars, Bill Brescia, is also

a Tai chi instructor. Brescia fell into Tai chi after

a bone spur on his knee threw a wrench in his

speed-walking routine, he said.

Brescia, who is the director of instructional

technology at the UTHSC College of Medicine,

said he teaches at St. John’s Episcopal Church in

Memphis. Interested parties can call the church to

find out about class schedules.

“I enjoy tai chi because it makes it easier to

do a lot of other things,” Brescia said.

For example, Brescia, who said he once had

terrible balance, now uses his tai chi skills to climb

ladders and conquer hard-to-reach tasks.

“You wouldn’t guess it, but I probably use

tai chi most when I garden,” said Brescia. “The

improved balance helps in many areas.”

The free flow of chi is essential

for good health

–Veronica Engle, PhD, RN, FAAN, Professor Emeritus, University of Tennessee Health Science Center fitness instructor

Tai Chi for health What the research saysSleep Problems: In a study

published in the July 2008 issue of

the journal Sleep, researchers at the

University of California, Los Angeles,

found that 16 weeks of tai chi improved

the quality and duration of sleep of 112

healthy adults with moderate sleep

complaints. The tai chi worked better

than standard sleep education, the

study found.

Breast Cancer: A 2008 study at

the University of Rochester, published

in Medicine and Sport Science, found

that women with breast cancer who did

12 weeks of tai chi reported improved

quality of life and functional capacity,

including aerobic capacity, muscle

strength and flexibility. Women with

breast cancer in a control group in the

same stud who did not participate tai chi

reported no improvement in the same

areas.

Stroke: A study published in

2009 found that 12 weeks of tai chi

improved standing balance more than

a general exercise program in 136

patients who’d suffered a stroke at

least six months earlier. The study was

published in a January 2009 issue of

Neurorehabilitation and Neural Repair.

Heart Disease: A year of tai chi

significantly boosted exercise capacity,

lowered blood pressure and improved

contd. on pg. 6

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levels of cholesterol, triglycerides, insulin and C-reactive protein in

people at high risk for heart disease, a 53-person study at National

Taiwan University found. The study was published in the September

2008 Journal of Alternative and Complementary Medicine and found no

improvement in a control group that did not practice tai chi.

Arthritis: An hour of tai chi twice a week for 12 weeks reduced pain

and improved mood and physical functioning more than standard

stretching exercises in people with severe knee osteoarthritis, a

40-person study at Tufts University found. The study was presented in

October 2008 at a meeting of the American College of Rheumatology.

Additional studies link tai chi to improvements for people with low bone

density, hypertension and Parkinson’s disease. Research also suggests

that tai chi improves muscle strength, flexibility, balance and aerobic

conditioning. To learn more, visit the National Center for Complementary

and Alternative Medicine’s website at

www.nccam.nih.gov/health/taichi.

contd. from pg. 5

Q: Why drink medicinal teas?

A: Drinking a medicinal tea is one of the simplest ways to receive a plant’s healing benefits.

Q: Which herbs can be used for medicinal teas?

A: Almost any herb that has healing properties may be made into a tea.

the art of herbal tea

T he first time Evelyn Mosley pulled medicinal herbs out of her cabinet

for use, her son had just broken his toe. It happened on a weekend in

the middle of flu season, Mosley said, and rather than wait hours in the

emergency room, she decided to try one of the home remedies she had

read about in an herbal medicine book. Mosley soaked a rag in a concoction

of comfrey and other herbs, and placed the rag on her son’s swollen, black

and blue toe. The next morning, the swelling was significantly reduced

and the discoloration had improved, she said. “I couldn’t believe it,” Mosley said. “It really worked.”

Story by Sara P. ShirleyPhotos by Brandon Dill

Mosley was a quick study of herbs and has since become

part of the Memphis Herbalist Society. She grows her own

herbs and produces teas, poultices, tinctures and tonics. Holy

basil hangs to dry with the pots and pans in the kitchen of her

Germantown home.

Mosley also teaches others how to brew medicinal tea,

and she recently shared a few of her secrets with Good Health.

A medicinal

decoction with

fennel seed,

licorice root and

cinnamon.

Q: Why drink medicinal teas?

A: Drinking a medicinal tea is one of the simplest ways to receive a plant’s healing benefits.

Q: Which herbs can be used for medicinal teas?

A: Almost any herb that has healing properties may be made into a tea.

Evelyn Mosley pours a medicinal tea

decoction into a strainer. (Step 4).

Q: Where do I find herbs?

A: You may grow your own and use them fresh or dried. Bulk dried herbs can be found through online distributors. Herbal teas can be found at grocery stores or in specialty shops. Whole leaves are better than herbal tea bags because they are less processed, so the plant oils are more preserved, producing a more concentrated tea.

Q: How much herb should I use?

A: For one serving of tea, use 1-2 teaspoons of dried herbs or 3-6 teaspoons of fresh herbs per 6-8 ounces of water. For a quart of tea, use 2-3 tablespoons of dried herbs or 6-9 tablespoons of fresh herbs per quart of water.

Healing HerbsBasil – for bloating, flatulence, nausea

Chamomile – for anxiety, insomnia, infant colic

Fennel seeds – for bloating, flatulence, coughs

Elder flowers – for cold symptoms

Ginger root – for nausea, motion sickness, migraine

Lavender – for stress, nausea, insomnia

Lemon balm – for anxiety, stress

Peppermint – for bloating, flatulence, is a mild stimulant

Sage – for coughs, cold symptoms

Thyme – for cold symptoms, sore throat

Valerian – for stress, anxiety, insomnia

How to make an herbal tea infusion

Infusions are prepared from herb leaves, stems and flowers. Boiling water is added; the mixture is covered, then allowed to steep.

1. Measure the herbs into a metal or glass container

2. Bring water to a boil and then pour the water over the herbs

3. Cover with a lid and steep for 10-15 minutes

4. Strain into a cup. Sweeten with honey if desired.

How to make an herbal tea decoction Decoctions are prepared from the roots, woody stems, barks and seeds of herbs and are gently simmered in water, covered.

1. Bring water to a boil in a pot

2. Add the measured herbs to the pot and reduce the temperature un-til water is gently simmering. Cover with a lid.

3. Simmer the herbs for 15-20 minutes.

4. Strain into a cup. Sweeten with honey if desired.

Tea tipFill your teacups with hot water while you are waiting on your tea to simmer or steep. Pour the water out when the tea is ready, and the warm cup will better hold heat while you sip!

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Give thanksit could make you healthier

by Mike Mueller

For those looking for another

reason to give thanks this

holiday season, here’s a compelling

one: gratitude leads to better health and

a brighter outlook.

Research has shown that simply having

a grateful mindset engenders numerous

health benefits, from a healthier immune

system to better sleep to just feeling happier.

For example, a 2003 study found that routinely

counting your blessings can lead to lasting positive

effects.

“There do appear to exist benefits to regularly

focusing on one’s blessings,” the researchers wrote in

the study, also noting that based on their research, they

believe “an intentional grateful focus is one form of cognitive

appraisal of one’s life circumstances with the ability to impact

long-term levels of well-being.”

Another study found that among first-year law students,

those who maintained a grateful attitude maintained higher counts

of immune-protecting blood cells than those who focused on their

burdens instead.

Susan Andrews, a psychiatric mental health nurse practitioner at

the University of Tennessee Health Science Center who treats patients at

UTHSC University Health Services, said gratitude is often part of a treatment

called cognitive behavioral therapy, in which patients learn to think in a more

positive way.

“Gratitude is almost always a part of that,” she said. “Having gratitude about

things in life that are working well help people feel better about their situation and

better connect with others.”

The concept of better health through gratitude is the offspring of the positive

psychology movement that began in 1990s. Dr. Robert Emmons of the University of

California-Davis and Dr. Michael E. McCullough of the University of Miami, who together

penned the aforementioned 2003 study,

have spearheaded gratitude research, which

has yielded a long list of potential benefits. It

includes:

Improved well-being

A happier, more optimistic outlook

Improved heart health

Better coping with stress

Improved mental alertness

A stronger immune system

Better sleep

An increased feeling of belonging

A stronger desire to take care of

yourself, mentally and physically

Another positive of gratitude – it can

benefit just about everyone.

“According to research and in my

experience as well, it is helpful for most of us

just to have a time set aside to acknowledge

that we’re grateful for things going on in our

lives and for our personal attributes,” said

Andrews, who has nearly 30 years of experience

in her field. “It’s helpful for people of all walks of

life.”

Giving thanks can be easier in late

November than during the rest of the year

– long Thanksgiving weekends surely help –

but for anyone to fully reap the benefits of

gratitude, the key lies in consistently thinking

about and expressing what they’re thankful for.

There are graa number of ways to cultivate

gratitude. A study published in 2011 required

college students to spend 15 minutes before

bed writing in a gratitude journal, jotting down

things for which they’re thankful. As a result,

the students worried less, fell asleep faster and

slept better and longer.

For those interested in regularly cultivating

gratitude, Andrews suggests people assign

themselves “homework”, be it writing down

three to five things they’re thankful for daily or

starting each day by thinking about something

they’re grateful for. Whatever the method,

having some structure is helpful, she said.

“Some things work for one person and

maybe not another,” said Andrews. “Having a

few options about how you might go about this

and deciding what works best for you is a good

point to start from.”

Methods to keep gratitude-levels up

Keep a gratitude journalHave a gratitude partner, someone to acknowledge your gratitudeFocus on what you have, not what you don’tReframe challenging situations by looking at them in a positive lightExpress your gratitude to othersMake a list of good things you take for grantedThink thankful thoughts

Improved well-being

A happier, more optimistic outlook

Improved heart health

Better coping with stress

Improved mental alertness

A stronger immune system

Better sleep

An increased feeling of belonging

A stronger desire to take care of

yourself, mentally and physically

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5 signsyour child is stressed by Sara P. Shirley

A dults often look back on childhood and think, ‘Oh, it was so easy then,’

said Thomas Hobson, child life director at Le Bonheur Children’s Hospital.

What adults tend to forget, said Hobson, is their mental capacity and ability to manage stress at a younger age.

Sure, a 30 year old can more easily handle a third-grader’s homework than an eight year old, but that doesn’t mean that a third grader is necessarily less stressed than an adult, Hobson said.

With the holiday season upon us, Hobson reminds parents to be aware of the stressors associated with this time of year. Something as simple as rearranging furniture to make room for decorations can cause stress to a kid, he said.

“There are small things that we don’t necessarily think about that can cause stress,” said Hobson. “And what you begin to see is that the stress starts to sneak up.”

Tests at school, a rigorous sports schedule and jam-packed holiday activities can overwhelm kids and parents alike, said Hobson.  If you’re wondering whether or not your child is teetering on the brink of a meltdown, here are some signs to watch for:

1.       Not as much sleep as usual

“Infants and adolescents are the two groups that need the most sleep,” said Hobson. “And one of those two groups is more likely to get that sleep. Adolescents will stay up until midnight or two-to-three o’clock in the morning studying, trying to get things in. Physiologically, it takes a toll.”

2.       Drama at school

“Drama between friends at school is pretty standard but coupled with other stressors this could become a bigger problem. It’s something to pay attention to.”

3.       Temper tantrums

“If a child is under too much stress, they’ll tend to snap—just like adults,” said Hobson. “Their tolerance of things will be down and you might see more temper tantrums or an episode where they completely fall apart.”

4.       Distance from friends and family

“Sometimes, we’ll see kids just shut down,” said Hobson. “They might be there physically, but they seem emotionally detached.”

5.       Frequent colds

“One of the things we know is that the immune system takes a hit when we are under too much stress,” said Hobson. “Think about it –we’re going into cold and flu season with a lessened ability to fight it off. What’s worse is that when a child is sick, he (or she) is going to have the added stress later of making up schoolwork. It really all starts to add up.”

If you’ve noticed or are worried that your child is overwhelmed, Hobson also gave some tips to help reduce stress levels. Such as:

Talk to your child to find out the main stressor. Then, work with the child to create a plan to work through it. “The trick to it is engaging the child. It’s not about solving their problems for them but having a conversation. Helping a child to think through a problem and create a plan will help them have better coping techniques and feel more empowered.” 

Free up your child’s schedule. “One thing that is really important is to have some free play time. If every moment of the child’s day is carried out according to a plan, he (or she) can become so tightly wound that everything is ruined when one thing goes wrong. “

Unplug. “Give kids time to be kids. Have them drop the technology and go play.”

Extra sleep. “Sometimes this takes some advance planning, but if you know that the routine is going to be thrown off on a certain day, put the kids in bed thirty minutes early the night before to try and ease the break in routine.”

Mind your own stress levels. “Children pick up stress from their parents. We see this all the time in the hospital, where a child will be calm until the parent comes in because the parent is so nervous. It’s the same with stress and begins to impact their lives.”

RelieveStressedMuscles

work it out | step-by-step moves for a healthy body

1

1 Gastrocnemius/Soleus (calves)Sit down with one knee bent and

the other straight. Place the foam

roller under your calf and place your

arms behind your back. Lift up and

slowly roll the calf area to find the

most tender area. Switch legs and

repeat.

1 A If you find the foam roller

exercise too strenuous, sit in a

chair and prop one leg on a solid

surface. Roll the stick along your

calf muscle slowly. Switch legs

and repeat.

2 HamstringsSame body position as before,

but place the foam roller under your

hamstring. Slowly roll from back of

the knee toward the posterior hip.

2 A For a lighter release, sit in a

chair, with one leg propped up,

and roll the stick from your knee

toward your hip.

3 IT band Roll to your side and place one

hand on the ground, the other on

your hip, and your back leg crossed

in front of the other. Slowly roll from

hip joint (not up to the bone) to your

lateral knee

3 A For a lighter re-

lease, sit cross legged

in your chair and roll

the stick along your IT

band.

4 Piriformis With your arms behind you for

support, and one leg crossed over

the other, slowly roll on your posteri-

or-hip area

5 Rhomboids (lower back)Place arms to the side, palms up,

and slowly roll up and down the back

6 QuadricepsIn a facedown position with

elbows on ground for support, roll

slowly from your pelvic bone to the

knee area

6 A For a lighter stretch, sit in a

chair and roll the stick slowly in

the same area

7 Pectoralis Stretch (Great for relaxation!)

Lie on the foam roller length-wise

and allow your arms to relax on ei-

ther side of you, with palms up.

Ever feel like your muscles are all knot-

ted up after sitting hunched at a com-

puter desk all day? Nanette Farris, a li-

censed physical therapist, personal trainer

and owner of Fundamental Fitness Studio

in Memphis, suggests using self-myofas-

cial release to relax those muscles.

Farris also suggests self-myofascial re-

lease to alleviate post-workout soreness.

“Self-myofascial release is a form of

flexibility that focuses on the body’s fascial

system,” explains Farris. The fascial sys-

tem is the web of connective tissues that

surrounds our muscles, blood vessels and

nerves.

Sustained pressure with the use of a

foam roller or a product called “the stick”

to an adhesion in the fascial muscle can

help release and promote increased flex-

ibility of the tissue. Foam rollers and “the

stick” can be purchased at the new Break-

away Athletics in Overton Square or other

athletics stores.

Photos by Jason Terrell

2 3 4

5 6

76a

3a

2a

1a

Note: The exercises provided are general but may be difficult for some individuals. If any difficulty or pain occurs with the performance of these exercises, if is recommended that an evaluation by a physical therapist be performed to modify and correct according to the individual’s specific mobility needs.

For best resultsWith each exercise demonstrated, sustained pressure should be held for 3-5 minutes to the most tender area found.

Beat the holiday bluesStory by Sara P. Shirley

During the holidays, people often feel they have to be

“everything for everyone,” said Gregg Ginn, a licensed master

social worker and clinician at Lakeside Behavioral Health System in

Memphis.

The stress of trying to “make everything just right” for the

holidays could be part of the reason why an estimated $20 million

people suffer from some

sort of depression during the

season, Ginn said.

“If you’re getting

older but have a family

that still expects that big,

big thanksgiving dinner or

Christmas meal, it’s going to

get harder every year to reach

that benchmark,” said Ginn.

And an added stress

factor for many during the

holidays is the recent loss of a

loved one.

“A lot of memories

are associated around the

holidays,” said Ginn. “People

experiencing their first Christmas without a spouse, mother, father,

brother…it’s so easy to fall into the trap of remembering those

happier times and focusing on what is lost as opposed to focusing on

the future.”

To avoid that trap and lessen your stress load, Ginn offered a

few tips:

Take one item off your plate. Whether it’s hosting a holiday party,

attending several others or cooking the biggest meal of the year,

do away with one obligation.

Limit alcohol consumption. If you’re feeling down or

overwhelmed, too much alcohol at a holiday celebration could

exacerbate the problem.

Ask for help. Whether you need a hand getting dinner on the

table or a shoulder to cry on during a tough moment, that’s what

friends and family are for.

Focus on creating new memories. If you look at the holidays as a

clean slate, you’ll be less likely to worry about what you feel you

need to be doing, or what you’ve done in the past.

“Sometimes you just have to reprioritize,” said Ginn. “What’s

most important to you and your family? Is it really the details of the

dinner? No, I think most people will tell you it’s spending time with

loved ones.”

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“My legs hurt all the time. They were tired and achy. I couldn’t keep them still when sitting. I had the endovenous laser treatment done and my symptoms have improved. I would recommend anyone to Memphis Vein Center.”

“I had excruciating pain for 10 years! After having the varicose laser procedure with Dr. Arcot, my PAIN has gone. I can finally go back walk-ing everyday without any pain!”

“I came to Memphis Vein Center, and I had suffered from venous stasis for years. I’m a nurse, and I had constant pain in my leg. After treatment with Dr. Arcot, my leg looks really good with very little pain. I have already referred my sister to him. Great job Dr. Arcot and all your staff!”

Varicose Veins

Varicose veins are abnormal veins that can occur in the legs. They can be small, thin, purple-col-ored lines (called “spider veins”) lying just below the surface, or they can appear as thick, bulging or knotted veins. While many people think that varicose veins are simply a cosmetic issue, there is often an underlying medical problem that causes varicose veins. This medical condition is called venous insufficiency. Varicose veins are very com-mon in the United States, affecting approximately 15 percent of men and 25 percent of women.

What causes varicose veins?

Arteries bring blood from the heart to the legs. Veins then bring the blood from the legs back to the heart. Varicose veins result from problems in the veins. When you stand, one-way valves in your veins close to prevent your blood from rushing to your feet. In some people, these valves become worn out. Over time, the blood backs up in the veins, and pressure builds. This increased pressure leads to a sensation of heaviness and causes the veins to enlarge. The veins that branch into the surface of the skin become dilated, and appear as varicose veins.

What are the symptoms of varicose

veins?

Achy or heavy feeling in the legs

Burning, throbbing, muscle cramping

Swelling in the legs

Pain after prolonged standing

Itching

Recurrent phlebitis or cellulitis (inflammation or infec-tion)

Dark brown discoloration or ulcers near the ankle

Sometimes none

How are varicose veins treated?

Conservative Therapy

Support stockings – Wearing compression stockings is

an important of any vein treatment

Anti-inflammatory medication – Medications like ibu-profen (Motrin) can help alleviate symptoms

Venous Treatment

Laser treatment – This treatment eliminates vari-cose veins and is done in our office. Your lower leg is numbed with a local anesthetic. Using ultrasound, the doctor finds the abnormal vein and punctures it with a small needle. A long plastic tube, called a catheter, is then passed through the vein up to the leaking valves, usually found in the groin. Through the catheter, the laser is passed. The laser is activated and slowly pulled out of the vein, closing it down so it will no longer leak. This procedure lasts less than an hour, other than the pinches from the local an-

esthetic, is relatively painless. After the procedure, patients can walk right out of the office. They wear a support stocking for at least two weeks and follow up in a week. If symptoms are not relieved with conser-vative medical treatment, most insurance plans cover the endovenous laser treatment.

Kishore K. Arcot, M.D., F.A.C.C., established Memphis Vein Center with the goal of providing quality vascular care in a relaxed and convenient environment. Dr. Arcot is a board-certified interventional cardiologist with 15 years experi-ence in interventional cardiology and management of peripheral vas-cular diseases. He received his cardiovascular training at the University of Califor-nia, San Francisco.

Do You Have Venous Insufficiency?Over 25 million people in the United States do

Painless Results

“[Laser treatment] lasts less than an hour, other

than the pinches from the local anesthetic, is rela-

tively painless. After the procedure, patients can

walk right out of the office.”

Before

After

AfterBefore

sponsored content

Do You Have Venous Insufficiency?It can cause these complications.

Kishore K. Arcot MD, FACC, FSCAI, RPVIKishore K. Arcot MD, FACC, FSCAI, RPVI is board certified in interventional cardiology, endovascular medicine and phlebology with 20 years of experience inmanagement of peripheral vascular diseases. He has received cardiovascular training at the University of San Francisco and has trained several cardiologists inperforming laser/RF procedures for varicose vein treatment. He received most compassionate doctor award for years 2010, 2011 and 2012

Varicose veins/veinous insufficiency are abnormal veins that can occur in the

legs. They can be small, thin purple-colored lines (called “spider veins”) that lie just below the surface, or they can appear as thick, bulging, or knotted veins. While many people think that varicose veins are simply a cosmetic issue, there is often an underlying medical problem that causes varicose veins.

This medical condition is called venous insufficiency. Varicose veins are very common in the United States, affecting approximately 15% of men and 25% women.LASER TREATMENT

This eliminates the venous insufficiency and varicose veins and is done in our office. A long plastic tube is inserted, under local

anesthetic. Using ultrasound guidance, the laser fiber is inserted in the leg above the origin of varicose veins. Once the laser is activated, the laser closes off the leaky valves, improving the circulation and redirecting the blood throug normal veins. This whole procedure takes less than one hour. After the procedure, the patient can return to daily activities right away.

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Do You Have Venous Insufficiency?It can cause these complications.

Ankle Edema

Varicose Veins withAnkle Edema

Cellulitis withAnkle Edema

Varicose Veins withAnkle EdemaDuringPregnancy

VeinousUlcer

Hyper Pigmentation

Cellulitis

CyclocrossA MemphisTraditionStory and photos by Bryant Funston

This is the longest and one of the most prestigious cyclocross race events in the USA.– Joe Royer, Outdoors Inc. Cyclocross Championship race director

What is cyclocross?Cyclocross is a type of bicycle race that usually takes place in the fall or winter. The course typically consists of grass, hills, trails and pavement with obstacles that require the cyclist to have to dismount and run or carry his or her bike over the obstacle.

Kevin Conerly, from Brandon, Miss., rode to

victory in the 27th annual Outdoors, Inc.

Cyclocross Championship elite men’s race

which took place Nov. 10 at Green Belt Park, on the

banks of the Mississippi River.

The race proved to once again serve up some

great action. 

Joe Royer, the longtime race director and

founder of Outdoors, Inc., explained that, “this is

the longest running and one of the most prestigious

cyclocross events in the USA.” He pointed to the

fact that this race draws some of the nations top

cyclocross racers, as well as the amazing backdrop

that the Mississippi River provides, as two of the

reasons this race has been such a success. 

The Men’s Pro/Elite race started out fast, with

nice temperatures providing everyone with a little

extra motivation to push the pace early. Memphis

native Boomer Leopold went to the front of the

group and rode hard enough to split things up just a

lap into this hard, winding race.

By the time the racers came through on the

second lap, Matt Joiner from Jackson, Tenn., was on

the front of the pack pushing things through the

home stretch. The pack of 20 plus was already down

to an elite group of eight racers.

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The sounds of a turkey gobbling, shoppers shopping, Christmas bells ringing, carolers singing, and families gathered together are all nice sounds to hear this time of year. The holidays are filled with special conversations with family and friends. But for those who have difficulty hearing, many of these things are often missed, making this time of year stressful and isolating.

Hearing loss can affect anyone. The miscommunication that occurs with hearing loss affects the person’s loved ones as well. That is why it is important to have your hearing tested and seek professional help if a problem is suspected.

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By the midway point of the 50-minute race, it was

clear that the winner would come from the three-person group

that had distanced itself from the remainder of the racers. Joiner,

who had experienced some mechanical problems earlier in the

race, dangled off the back of Leopold and Conerly as they made

their way up one of the marquee features of the race -- the brick

staircase that most racers were forced to run up while carrying

their bikes. By the next time up the staircase, Joiner had fallen

more than 20 seconds back, turning it into a two-man race.

With two laps remaining, Conerly came through the finish line

with a 10-second gap over Leopold. According to Conerly, “I made

my move on the finishing stretch with two laps to go. After I got a

gap, I just did my best to hold on. Boomer is a strong competitor

so I had to stay focused and keep pushing.” Conerly did just that,

extending his lead all the way to the finish to win in solo fashion.

“I’ve finished second twice here, so it was nice to finally get the

win.”

Leopold, who had raced earlier in the day and won the Single

Speed category, was able to push hard and hold on for second

place. Joiner, held off the remaining racers to finish third.

In the Women’s elite race, Andrea Wilson from Memphis rode

to victory over Ines Cooper and Lucia Colbert.

 Full results can be viewed online at

www.outdoorsinc.com/pages/cyclocross

A high-energy, hardworking mother

of two, Amy Mills, who is the

associate publisher of Good

Health, is more accustomed to taking care

of others than of herself. Mills recently

received a gift card to a local massage

parlor and realized that, at age 37, she had

never had one.

Since this month’s issue focuses on

stress, Mills let the magazine tag along to

document her first massage experience,

which she later described as “seriously

amazing.”

Research backs massage as an

effective treatment for reducing stress,

according to The Mayo Clinic. And various

clinical studies have suggested massage

can ease insomnia, relieve anxiety, boost

immunity, prevent PMS and help stabilize

blood pressure.

In a 1996 study published in the

Journal of Applied Behavioral Science, 18

employees of a downsizing organization

participated in an on-site massage chair

therapy program. The subjects’ stress

levels were measured against a control

group’s, and the study

revealed significant reductions

in anxiety levels for the

massage group.

Many of the positive

health effects associated

with massage are linked to

an increase in the production

of endorphins, or “feel good”

chemicals, in the body.

Seratonin and dopamine

are also released through

message, resulting in feelings

of serenity.

Mills wasn’t sure if

she would be able to fully

relax once disrobed and

in a confined space with a

stranger. After she arrived

at Massage Envy in Midtown

for her appointment, though,

her fears quickly dissipated.

Before Mills was taken into

the massage room, a cheerful receptionist

asked her to fill out a chart detailing her

trouble areas and what she hoped to gain

from the session. Mills’ problem area was

in her upper back, between her shoulder

blades. When she was 19, Mills fell off

a ladder and pain from the injury has

lingered into her 30s.

The receptionist also explained that

the massage was customizable. Mills

didn’t want her hands or feet massaged,

and that was no problem.

Massage therapist Shelisa Dorian

began by dimming the lights, placing Mills

face down on the massage table and

opening a small bottle of essential oils

formulated for aches and pains. Dorian

warmed the oils in her hands and asked

Mills to take several deep breaths before

the massage began.

Mills had Dorian focus on her back

for 50 minutes, instead of going for a full

body massage. Dorian noted that she

immediately felt several knots in Mills’

trouble area and made sure to tailor the

pressure level to Mills’ liking.

In the end, Mills said she felt

comfortable throughout the massage and

much more relaxed after.

“I am a little bit sore in my shoulders,

but it’s a good sore because I can tell that

she got a lot of the tension out,” said Mills.

“I plan on going back.”

A massage first

HydrateDrink a glass of water immediately

after your massage to rehydrate

your muscles and reduce potential

soreness.

Talk it outIf you aren’t comfortable with a

certain stroke or pressure level,

tell the therapist. You don’t have

to chat throughout the massage,

but you shouldn’t suffer in silence.

Story and photos by Sara P. Shirley

Amy Mills prepares

for her massage.

Campbell Clinic Orthopaedics takes me the extra mile. Or 26.2.When you love running as much as I do, injuries are bound to happen. That’s why I rely on Campbell Clinic. They have more than 45 world-class orthopaedic specialists. So good, in fact, they literally wrote the book on orthopaedic care.

Plus, they go the distance to make my life easier by offering After Hours services at their Germantown and Southaven locations.

That’s why I run with the world’s best.

Collierville Germantown Medical Center Southaven | CampbellClinic.com

OFFICIAL SPORTS MEDICINE PROVIDER

©2013 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.

CAMP-0005 PRINT GH 9.22x4.8 RNR v1.indd 1 10/7/13 11:53 AM

12/7 -- St. Jude Memphis Marathon Weekend at Downtown, Memphis

12/14 -- Jingle Bell 5K Run/1-Mile Walk at Aububon Park, Memphis

12/14 -- Winter Fun Run to benefit the Bread of Life Food Pantry, Covington

12/28 -- Starry 4K Run/Walk at Shelby Farms, Memphis

December Running Calendar

For more information visit racesonline.com or memphisrunners.com

Editor’s Note: Are you participating in any of these runs? Tell us about your experience. Email the editor at

Patterson@commercialappeal.com.

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good food | wholesome recipes and nutrition tips

Calorie Conscious Comfort:

Apple Cake Recipe bySarah Matheny Gordon

The holidays are a time for celebrating with family and friends, and no gathering is com-plete without an array of comfort foods and

delicious desserts to share. Between the constant availability of such tasty treats and the stresses of the season – hosting parties, buying gifts, and arranging holiday travel – it can be difficult to keep from over-indulging in high-calorie foods. This apple cake is packed with holiday flavors but offers a healthier alternative to a more traditional iced cake for those times you want to indulge in some-thing sweet.

While this apple cake still earns a spot on the dessert table, the recipe has been updated to re-place a portion of the oil with protein-packed Greek yogurt, and a portion of the granulated sugar with calorie-free Splenda. And with three cups of fresh apples and a whole cup of chopped walnuts, this cake is more filling and will stick with you longer than some of the other options.

Ingredients:3 c. finely chopped Golden Delicious apples

(roughly 3 medium apples, peeled, cored, sliced

thin, and cut into a 1/8 to 1/4 inch dice)

1 c. vegetable oil

1 c. chopped walnuts

¾ c. Splenda

¾ c. granulated sugar (can also replace with

Splenda but the outside of the cake will not brown

as nicely)

½ c. plain Greek yogurt (not low-fat)

2 tsp. vanilla

1 tsp. cinnamon

½ tsp. nutmeg

½ tsp. salt

3 whole eggs, beaten

3 c. all-purpose flour

1 tsp. baking sodaDirections:

In a large bowl, combine all ingredients except for eggs, flour, and baking soda. Stir well to combine. Cover with plastic wrap and allow to rest on the counter for 45 minutes, stirring occasionally.

While the apple mixture is resting, preheat the oven to 350 degrees. In a smaller bowl, whisk together baking soda and flour. Coat an angel food cake pan with cooking spray. After 45 minutes, add beaten eggs to the apple mixture, and stir well. Add flour and baking soda to the apple mixture, stirring to mix thoroughly. The batter will be thick.

Spoon the batter into the angel food pan and smooth the top using an offset spatula or the back of the spoon. Bake on the center rack for 1 ½ hours, until the cake has darkened in color and is pulling away from the outside of the pan.

Allow to cool for 10 minutes, then remove cake from pan and finish on a cooling rack covered with tin foil.