7

April 2015

FeaturesPre-made meals

10 Family workouts

14 Aging with grace

18 Eating healthy, together

4

Departments

Memfit: Brittany Gilliam

6 Race Spotlight: Bluff City 10K

8 Fit to Flatter: Making medical bracelets more appealing

16 Work it Out: Butt Pain?

20 Good Food: Light King Ranch chicken casserole

14

1618

10cover storyBe healthy together, work out together, grow together

1Good Health

3 Race Calendar

2 Good Health

Executive Editor

David Boyd

boyd@commercialappeal.com

Good Health Memphis magazine is a healthy lifestyle

publication from The Commercial Appeal. Good Health is

published monthly, with distribution in the newspaper as

well as in area medical practices and other strategic rack

locations. All rights reserved. Reproduction in whole or part

without written permission is prohibited. Copyright 2015.

Contributors

Erinn Figg

Lori Simpson Pope

Nathan W. Berry

Pete Wickham

Blair Mize

Jason R. Terrell

For information on advertising in Good Health

magazine, contact Amy Mills at 901-529-2213 or e-mail

amy.mills@commercialappeal.com.

495 Union Avenue, Memphis TN 38103

Design

Brent Fisackerly

Jason R. Terrell

Cover Photography

Nathan W. Berry

Our cover story in the April issue of Good Health focuses on

family fitness. If you have worked out with your spouse, par-

ents or even your children, you probably know how rewarding

it is to spend time training or exercising with family.

As Michelle Truelove, a certified personal trainer and mom,

points out, teaching our children easy ways to incorporate

exercise into their daily routines is something all parents should

do to promote healthy lifestyle habits.

Becca Marino, with her company Fitness INSPIRATION Inc.,

believes in making family fitness fun in order to make it suc-

cessful. The payoff she says is a healthy body, good habits and

a healthy mind.

Our Memfit profile is on Brittany Gilliam who is the director

of operations at Hollywood Feed. She talks about her “family”

that helps her stay fit.

Family also can help you by providing encouragement and

support. I recently completed the Germantown Half Marathon,

and the support I received from my family was extremely help-

ful. Not only did my wife and daughter cheer me on from sev-

eral locations, but my 17-year-old son ran alongside me during

the final five miles.

So, I hope you find time in April to exercise, train and spend time

with your family. Check out our race calendar and perhaps pick out a

race for the entire family to run.

from the

editor

DAVID BOYD

Good Health Executive Editor

3Good Health

APRIL 4

SRVS Kids & Families Bunny Run 5KAudubon Park, Memphis

aCross Town 5KBartlett United Methodist Church, Bartlett

acrosstown5K.racesonline.com

APRIL 11

FedEx St. Jude Classic Fairway 5KTPC Southwind, Memphis

fairway5k.racesonline.com

7th annual Margie Dowell 5K Race for

Unity in Our CommunityBellevue Middle School, Memphis

racesonline.com

APRIL 12

City Park Road & Trail 5KCity Park, Olive Branch, Miss.

racesonline.com

Memphis Catholic “Education That

Works” 5K Run/Walk Memphis Catholic campus, Memphis

racesonline.com

Los Locos DuathlonLakeland Factory Outlet Mall, Lakeland

losloco.racesonline.com

APRIL 17

Opening Eyes to Autism 5KGibson Guitar Factory, Memphis

opentingeyestoautism.racesonline.com

APRIL 18

Collierville Spring Festival 5K & Fun RunCatholic Church of the Incarnation, Collierville

incarnationspringfestival.com

YV5K & YV10MILERRidgeway Loop, Memphis

racesonline.com

youthvillages.org

Alpha Delta Pi Run for Ronald 5KUniversity of Memphis campus, Memphis

racesonline.com

5K For FreedomUniversity of Memphis campus, Memphis

racesonline.com

Cycle for Safety in Memory of Cory

HortonSt. George’s Independent School, Collierville

racesonline.com

mtr.clubexpress.com

APRIL 19

Earth Day 5KShelby Farms Park, Memphis

earthday5k.racesonline.com

Linking Hands for Life 5K/10KOverton Park, Memphis

racesonline.com

APRIL 25

Run The FarmAgricenter International, Memphis

racesonline.com

COMING UP

2

IN MAY

3

9

15

APRIL CALENDAR OF EVENTS

RACING

CincoKMayo 5KOverton Park, Memphisracesonline.com

Oak Hall Run for St. JudeRegalia Center, Memphisracesonline.com

Bluff City 10KOverton Square, Memphisracesonline.com

Running of the Rams 5KOak Elementary School, Bartlettracesonline.com

16

21

Catch A Cop Memorial 6KOverton Park, Memphisracesonline.com

Zoom Through the Zoo 4-MilerMemphis Zooracesonline.com

4 Good Health

healthy peer pressure

#memfit

photo by

Nathan Berry

SPORT CrossFit

SUPPORT The entire “family” at Faction Strength and Condition-

ing, my husband Andrew Gilliam, workout partner Anne Ross and

the whole team at Hollywood Feed. Our company emphasizes pet

health and pet nutrition in a big way.

WHY I CROSSFIT CrossFit is a great stress reliever. It is a way

that I can take care of myself and have some “me” time as well.

ROLE MODEL My dad. He has taught me to work hard and play

hard, to do things with honesty and honor, and to be yourself, first and

foremost. He also taught me that everything you want takes dedication.

BRAGGING RIGHTS I have been doing CrossFit for one year

now without a hiatus or break. I have set my mind on mastering

double-unders, pull ups and Olympic lifts. My progress is slow, but I

am proud of myself for sticking with the programming and for seeing

such big improvements.

POWER SONG “Sail” by AWOLNATION

FITNESS GOALS To string multiple double-unders in a row,

string multiple pull ups in a row, work on my lifting form and continue

to have fun with my workouts.

FAVORITE GEAR Anything Lululemon, especially my shorts.

NOBODY KNOWS I am secretly a sprinter, according to

Coach David at Faction, and I have fostered more than 30 dogs in

the last six years. Oh wait, everyone knows that.

FIT TIP Give yourself a cheat day. Give yourself rest days. Know

that you are capable. Like I said, I’ve never been “sporty” but I love

CrossFit. I told myself that I was capable, put my mind to it and have

not looked back.

GUILTY PLEASURE Wine, chocolate and mac ‘n’ cheese.

Brittany GilliamDirector of operations at Hollywood Feed28

On the last Friday of every month, Faction hosts a “Friday

Night Lights” competition that I try to compete in regularly.

I’m also registered to participate in the scaled division at the

CrossFit Open. Last but not least, Hollywood Feed’s senior

buyer Jean McGhee is also an avid runner, and I’d really like to

run a half-marathon with her one day!

COMING UP NEXT

5Good Health

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6 Good Health

RA

CIN

G SPOTLIGHTThe Bluf City 10K

Habitat for Humanity of Greater

Memphis, an organization that

is adding new outreach pro-

grams aimed at seniors and

revitalizing existing neighborhoods, is also

expanding its fundraising efforts with the

inaugural Bluff City 10K run, set for May

9 through Midtown.

The race will start at 8 a.m. from the

corner of Madison and Cooper in Over-

ton Square, roll along the south edge of

Overton Park and head through the Coo-

per-Young district before finishing back at

the square. There will be an elite runner

start, and a purse of $3,000, with $500

going to the top overall male and female

runner and $250 prizes to the top male and

female masters and grand masters com-

petitors. Finishing medals and T-shirts will

be given to all competitors, but shirt sizes

can only be guaranteed to those runners

who preregister. There are early registra-

tion discounts.

Post-race food and beverage will be pro-

vided by area restaurants and breweries.

Among those currently signed up are Ein-

stein Bagels, Ultimate Foods, Moe’s South-

west Grill and Memphis Made Brewery.

“We chose the 10K distance because

there aren’t as many races at that distance

and it will allow us to make this a regional

race, drawing more serious runners to

make the drive in from Atlanta, Nashville

and New Orleans,” said marketing and

events manager Shanda Wicker. “In a

beautiful, perfect world we’d like to see

500 runners and love to see 750.

“We’re reaching out to a new segment of

people with new programs, trying to raise

awareness and funds,” Wicker said.

Since its founding in 1983, Habitat has

served 445 low-income families either

placing them in new homes or recently

helping to rehab existing structures. Habi-

tat of Greater Memphis is hoping to raise

$10,000 to help fund its new Aging in Place

program, designed to help seniors keep

their homes, and its rehab and expand its

efforts in the area of critical home repairs

and neighborhood revitalization.

The race will be run by Start2Finish Event

Management. For more information, or to

register online, go to bluffcity10k.raceson-

line.com.

by

Pete Wickham

7Good Health

healthy eating healthy habits start at home By Lori Simpson Pope

It might seem easier to

purchase pre-packaged

snacks and dinners for

your rowdy toddler instead

of cooking at home. But these

easy snacks and meals can have

drastic long-term effects on your

child’s health.

A recent study published in

the Journal of Pediatrics found

that many packaged meals and

snacks aimed at toddlers con-

tain significant amounts of added

sugar and sodium, which can

contribute to obesity and signifi-

cant health problems later in life.

Researchers investigated the

sugar and sodium content of

more than 1,000 infant and tod-

dler foods and drinks, and while

the products aimed at children

less than 12 months old were

low in sodium, three-quarters

of the products aimed at tod-

dlers contained more than the

recommended 210 milligrams of

sodium per serving.

The American Heart Associa-

tion recommends all Americans

— including children — consume

no more than 1,500 milligrams of

sodium per day for ideal heart

health. However, most children

are consuming more than 3,100

milligrams per day.

The study looked at data on

foods available in 2012 (the most

recent information available) and

included popular brands of baby

food and toddler dinners. Popu-

lar items included macaroni and

cheese, mini hot dogs and dried

fruit snacks, among others.

The Institute of Health recom-

mends that foods for toddlers con-

tain no more than 210 milligrams of

sodium per serving. However, the

study found that meals contained

averaged around 361 milligrams.

“Parents need to pay attention

to the labels when shopping for

snacks and quick meals for their

young children, as the sodium

content can vary significantly

from brand to brand,” said Angela

Stancil, a local registered dietitian.

“They also need to consider the

serving size when determining

which snack or meal is the health-

iest option for their child.”

A healthier alternative to pre-

packaged snacks is to prepare

your own treats for your toddler.

“Cut up apple slices and pair

them with a serving of low-

sodium peanut butter,” Stancil

said. “The fruit provides them

with fiber and vitamin C, and the

peanut butter has protein that

will help your child feel full in be-

tween meals.”

Other fruits that make good

on-the-go snacks for children

include pears, blueberries,

blackberries and strawberries.

These items can be paired with

a low fat yogurt.

For more ideas on how to

make healthier snacks or meals

for your child, visit heart.org/

simplecooking.

Pre-packaged meals not often the best choice

About the author

Lori Simpson Pope is the communications director

for the American Heart Association-Memphis.

Healthy Living

Helping kids make healthy choicesSome tips for teaching children to develop healthy eating habits:

Serve nutritious meals, full of fresh fruits and vegetables, whole grains, low-fat dairy, lean meats and fish; avoid processed, packaged foods.

Stock the fridge and pantry with healthy snacks, such as fresh and dried fruits, baby carrots, nuts, low-fat yogurt, baked instead of fried chips.

Encourage kids to drink water or spritzers instead of sugary sodas.

Don’t ban certain foods or label them “good” or “bad”; do teach kids why some foods are better for their health.

Involve kids in grocery shopping and meal planning; praise healthy selections.

8 Good Health

fit to flatterNew and better styles can make wearing medical alert bracelets more appealing

To combat the stigma that dissuades some people from wearing lifesaving medical jewelry, several companies sell stylish bracelets, necklaces and watches that look like regular jewelry but for a symbol — usually the Star of Life or Rod of Asclepius — alerting health profes-sionals to a medical condition.

Medical Alert Foundation

medicalert.com

The nonprofit MedicAlert Foundation, founded in 1956, is the best-known and most

comprehensive alert service. In ad-dition to being engraved with your

most critical information, every MedicAlert ID bears the phone number to a staffed 24-hour

phone line and a personal code that gives access to further

information you have on file, such as medical records,

family contacts and ad-vanced directives. Medi-

cAlert personnel will work with local police to help locate people

with autism or Alzheimer’s who get lost wandering. The agency

also provides training to emer-gency physicians on recognizing its jewelry, which includes watches made by Citizen and shoe tags. Membership is $45 a year for adults; for kids, it’s $29.95 the first year and $25

annual renewal thereafter.

Women’s Citizen watch, $139

Medical ID Marketplace

hopepaige.com

Through a partnership with emergency notification company ICEdot, formerly Invisible Bracelet, customers who buy jewelry through Medical ID Marketplace have the option to link their jew-

elry to an SMS texting service. With the service, called TextID, custom-ers create an emergency profile

and wear jewelry engraved with a unique PIN. Emergency responders

text the PIN to 5-10-20 and get a text mes-sage back with the information in the profile.

Membership is $12 for the first year and $10 thereafter.

Beaded pull-style, Sedona: $19.95

Black dog tag: $29

q

outfitter shape up in style By Alexia Elejalde-Ruiz

9Good Health

Sticky Jewelry

stickyj.com

Among Sticky’s large selection of medical jewelry are bracelets, necklaces and key chains containing USB drives where you can store medical records.

For $20 a year, customers have the option of uploading their

medical information to the USB through MedFlash, password-protected software that keeps the

information in an online account and gives emer-

gency responders access to a text-only summary. Med-

Flash also provides a 24-hour phone line if physicians prefer to call for the information.

Olive wrap bracelet: $76 to $80 USB bracelet: $30.95

Lauren’s Hope

laurenshope.com

Founded in 1994, Lauren’s Hope treats medi-cal jewelry like fashion jewelry, with an emphasis on design and affordability so people can own several pieces. Co-owners LeAnn Carl-son and Denise Gaskill named the company after Gaskill’s teenage baby sit-ter, a diabetic who declined to wear a medical bracelet for fear of advertising her condition to her friends.

All That Jazz: $59.95

photos and story courtesy of Tribune News Service

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10 Good Health

At 13, Preston Truelove of Mem-

phis is already a master at multitask-

ing.

An eighth-grader at St. George’s

Independent School, Preston does

squats while he’s brushing his teeth.

While his shower water heats up, he

drops to the floor and does crunch-

es. If he’s playing a video game, he’s

walking on a treadmill at the same

time.

And nope, Preston’s not a fitness

fanatic. He simply has a very dedicat-

ed mother with a few healthy tricks

up her sleeve. “We teach our children to brush

their teeth. We teach them good

study habits. We teach them to say

their prayers before they go to bed.

But somehow, we missed the boat

on healthy lifestyle habits,” said his

mother, Michelle Truelove, a certi-

fied personal trainer at Forever Fit

Health Club with a degree in exer-

cise physiology from the University

of Memphis.

With help from Truelove, who has

taught him easy ways to incorporate

exercise into his daily routine, Preston

currently is bucking a few national

trends when it comes to adolescents

and physical activity. According to

statistics from the President’s Coun-

cil on Fitness, Sports & Nutrition, only

one in three children are physically

active every day, and 28 percent of

Americans (80.2 million people) age

6 and older are physically inactive.

Possibly contributing to this seden-

tary lifestyle is the fact that children

now spend more than seven-and-a-

half hours a day in front of some type

of a screen, be it computer, televi-

sion, smartphone or video game.

all in thecover story A healthy family is a happy family By Erinn Figg

FAMILYwork out together, grow together

Family Fitness AdviceCertified professional trainers Michelle Truelove and Becca Marino offer the following tips for families who want to get more physically active:

Provide a variety of options: “The kids I see love doing different things each time that challenge them and keep them moving. Obstacle courses are a big hit,” Marino said.

Get involved: “You may have to be a little silly sometimes and jump up and down when you think it’s not appropriate, but that’s activity for the kids. They see mom doing something fun and they want to do it too,” Truelove said.

Avoid criticism and negative feedback: Focus on positive reinforcement. In both trainers’ experiences, the children who avoid exercising the most are the ones with parents and coaches insisting on perfection.

Buy gifts that foster family activity: “Racquets and balls that you can hit against a wall, Twister, or a video game that encourages movement, like Wii,” Truelove suggests. “But don’t just give it to your children — you get up and do it as well.”

If you have to, start simple: Even a short walk down the street together is a good start, Truelove said.

But Truelove believes there’s hope on

the horizon. Lately she’s been seeing more

families — usually a parent accompanied

by one or more children — come to her

for fitness guidance. During her 19-year

career, she’s trained a range of individual

clients, along with families, young people,

and adults and children with physical and

mental disabilities.

As far as Truelove is concerned, there

are no limitations — physical, age-related

or otherwise — when it comes to devel-

oping a fitness routine. It’s just a matter of

working around obstacles and focusing

on strengths.

“If there is a disability in the upper body,

there’s nothing wrong with the lower body.

There are ways to work around any par-

ticular disability with the right trainer,” said

Truelove, who volunteered in physical reha-

bilitation centers before embarking on her

personal training career. “There’s always a

way to do something and make everyone

feel physically active.”

And when kids and families are con-

cerned, sometimes it just takes a certain

approach.

“Make it fun, not too structured at first,

and give kids a challenge — they are com-

petitive by nature,” she said. “Have you ever

tried to race a child? They will give it ev-

erything they’ve got to try to beat you. You

want them to start doing pushups? Drop

11Good Health

Michelle Truelove, and her son Preston, train and workout together. “Make it fun, not too structured at first and give kids a challenge,” Truelove said.

▲

“At young ages, kids want to do

exactly what their parents do. And

they usually want to do it better.”

photo by Nathan W. Berry

down yourself, look a little frustrated like

you’re having trouble doing them and just

watch. Your child will most likely say, ‘I bet

I can do it, Mom.’ and before you know it,

he’s doing more than you wanted him to do.

“But as a parent, you have to join in. You

have to be a role model. At young ages,

kids want to do exactly what their parents

do. And they usually want to do it better.”

Becca Marino, known as “Coach B”

among her customers, is a strong believer

in making family fitness time fun in order to

make it a success. Through her company

Fitness INSPIRATION! Inc., she and her

team — certified personal trainer Jacob

Schultz and registered dietitian Michelle

Esposito — include Fit-KidZ parties and

seasonal Family Boot Camps in their lineup

of classes and services that combine physi-

cal fitness with health and mental wellness.

“I love to provide kids with a playful and

fun experience with exercise, where they’re

not thinking of it as a chore. We use Nerf

guns and we flip tires and we set up a

camouflage-covered military-style crawl-

through and inflatable slides and we pre-

tend we’re on a special ops mission. It’s

something you really wouldn’t think to as-

sociate with fitness,” said Marino, a certified

personal trainer and motivational speaker.

“Meanwhile with the families, they’re con-

necting and bonding and spending time

together.”

Amy Bohannam of Cordova worked with

Marino and team in late January to host a

Fit-KidZ birthday party for her son Slade’s

seventh birthday. (“It was the best party

ever, baby.” said Slade.)

“As a mom, I’m always looking for new

things to do for parties, along with fun, ac-

tive ideas for the little ones,” Bohannam

said. “I really believe in the philosophy of

Fitness INSPIRATION! Inc. — combining

teamwork, a healthy mind and a healthy

body, and I love to give my children that

inspiration.”

Marino said she’s concerned that schools

sometimes offer limited options for kids

who want to be active.

“Sometimes in schools, it’s like you’re

either an athlete or you’re not. So kids that

don’t identify themselves as athletes aren’t

left with many opportunities,” Marino said.

“I want them to see that fitness can be fun,

and from a family aspect, a way to spend

time together. Heck, if you can make time

to go out to a restaurant together and eat,

you can make time to do something fun

and active together.”

The payoff, of course, is a healthy body,

good habits and a healthy mind. Marino

said many parents tell her that their chil-

dren’s confidence levels get a significant

boost once they get physically active. The

entire family sees benefits as well.

“The families I see that exercise together

are happier, more relaxed and absolutely

physically healthier,” Truelove said. “There

is far more peace in those homes. You get

rid of the negative energy.”

Preston Truelove said his mother comes

up with exercises for them to do together,

and he’s not complaining.

“I really enjoy working out with my mom

because she makes it fun. She’s taught me

how important it is to be active,” he said.

“We bike ride a lot together too. We even

compete with each other so it feels more

like a game.”

His advice to other young people: “It’s

pretty easy to get started. Just get up and

start moving.”

CONTACTMichelle Truelove, Forever Fit, 901-277-

1140. Visit foreverfitmemphis.com for

Memphis locations.

Becca Marino, Fitness INSPIRATION! Inc.,

7740B Trinity Road, Suites 117-118, Cor-

dova, 901-825-4883. Website: believeitbr-

ingitachieveit.com.

12 Good Health

▲

Becca Marino encourages kids to live a healthy lifestyle. “I love to provide kids with a playful and fun experience with exercise, where they’re not thinking of it as a chore,” Marino said.

13Good Health

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14 Good Health

science and research advancements in the health care field By Megan Nicolai

What prolongs your

life or prevents de-

mentia might not be

what you expect.

Claudia Kawas, a geriatric neurolo-

gist at UC Irvine, has been working on

a longitudinal study of people age 90

and older since 2003 called the 90-

plus study.

AGING

Dr. Claudia Kawas, at left, and Maria

Corrada, Ph.D., both professors at the

University of Califor-nia, Irvine, are inves-

tigating the efects of aging on people

90 and above.

with▲

GRACE

15Good Health

Kawas spoke in front of a

packed crowd of 200 at the

Newport Beach Public Library

Monday about what she’s

found in her research on what

can help a person’s longevity

and what can reduce a per-

son’s risk for dementia.

In the U.S. right now, 2 mil-

lion people are older than 90.

That could hit 10 million by

2050, according to research

Kawas highlighted during the

lecture.

“We’ve got a real burgeon-

ing group of individuals in this

age range and we know very

little about them,” Kawas said.

About 30 years ago, USC

researchers sent a 14-page

questionnaire to residents of

Leisure World, now Laguna

Woods. About 13,000 people

ranging from age 55 to 100 re-

sponded, and also answered

four follow-up questionnaires

about lifestyle, benefit and ex-

ercise. About two-thirds were

female.

Kawas said the study didn’t

show much benefit in taking

vitamins A, E, C or calcium for

longevity. Tea had no effect,

but neither did soda.

On the other hand, people

who drank modest consump-

tion of alcohol _ from one or

two drinks a week to one daily

drink _ seemed to live longer

on average. People who also

consumed 200 to 400 milli-

grams of caffeine per day —

about one small Starbucks

coffee a day — lived longer

on average.

A person’s body mass in-

dex also had an interesting

effect on longevity. Being

overweight was a negative

until 80, but beyond that age

it showed a benefit of a three

percent reduction in mortality.

And beyond age 80, under-

weight individuals had a 50

percent increase in mortality.

Exercise, even just an av-

erage of 15 minutes per day

helped and 45 minutes was

the best. Leisure activities

— pretty much anything that

got people moving — also

helped.

Kawas said the 90-plus

study at UC Irvine was an ex-

tension of the questionnaire

that aimed to look at quality

of life in the oldest population.

About 1,600 people older

than 90 entered the study,

and the researchers began

finding out some interesting

details.

Beginning at 65, a person’s

risk for dementia doubles with

every five years of life. Kawas’

research showed that trend

continued past 90.

High blood pressure also

has an effect on a person’s

risk for dementia — but prob-

ably not in the way you’d

expect. Kawas said that a

person who developed hy-

pertension in her 80s or 90s

actually saw a reduction in the

risk for dementia by as much

as 60 percent.

Researchers don’t yet know

what causes that phenome-

non — it could be the drugs

used to treat hypertension,

or maybe older populations

simply need more pressure

on aging blood vessel walls.

“We’re busily untangling all

of this right now, because we

don’t really know what the

reason is,” Kawas said. She’s

working to figure out what

mechanisms cause that trend.

photo and story courtesy of Tribune News Service

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16 Good Health

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

Do you have pain in your but-tocks while sitting? Have you been told you have bursitis,

sciatica, piriformis syndrome or you are a runner, walker, etc.?

If so, then these exercises are for you. Hip stability is many times the missing link between the lower back and knee to prevent injury.

BUTT PAIN?

Kick backs

Get on your hands and knees

Attach band around your foot

Kick back,

tightening buttocks

Perform 2 sets of 12 for each leg

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REMEMBER: Do not hyperextend your back

Hamstring curl

Attach band around your foot

Stand on a book

Bend your knee

Perform 2 sets of 12 for each leg

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A small stepping stool will work

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17Good Health

Stand on one leg

Standing balance

lRotate the

body toward the leg you are

standing on

Perform 2 sets of 12 for each leg

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Internal/external rotation of hip

Attach a band around

your ankle

Take foot out but do not allow knee to move

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Perform 2 sets of 12 for each leg

Requires a chair or Swiss Ball

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Demonstrations by Nanette Farris of Fundamental FitnessClam

Lie on your side

photos by Jason Terrell

Position 1 Position 2

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Place band above your

kneesWith knees

and hips bent to 90

degrees, lift entire leg

Lie on your side

Place band above your knees

Slightly bend knees and hips

With feet touching, open your legs.

Perform two sets of 12

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18 Good Health

food clues honest nutrition advice for overall health and peace with food

BLAIR MIZE, MS, RDN, LDN, CLC

Mize is a registered dietitian with Schilling Nutrition Therapy. She believes in a non-diet approach and loves helping people fuel well to achieve a healthy lifestyle. Visit schillingnutrition.com for more information.

Is pleasing your family at meals or

getting everyone to eat the same

thing a daily struggle?

Internationally recognized regis-

tered dietitian and family therapist

Ellyn Satter developed the Division

of Responsibility in Feeding, also

known as the gold standard for

feeding children. She outlines the

concept in her book “How To Get

Your Kid To Eat…But Not Too Much.”

“Parents are responsible for what is

presented to eat and the manner in

which it is presented,” Satter said.

“Children are responsible for how

much and even whether they eat.”

How do you apply the Division of

Responsibility in your home? Let’s

break it down step-by-step.

FAMILY MEALEating together: teaching kids the healthy way

Choose a time to plan next week’s meals

Allowing your

children to give

their requests or

preferences. As you

plan, ask yourself

these two questions:

t Have I included a “safe food,” one I know my child will accept at each meal?

①

Am I choosing a variety of foods at each meal? ②

Once your plan is complete, consider posting the menu somewhere in your home so

everyone will know the answer to that ever-important question: “What’s for dinner?”

■

19Good Health

Serve meals and snacks at the table

Make sure there

are minimal

distractions and

that the meals

and snacks come

at consistent

times throughout

the day.

t

Allow your child to choose from foods you are offering

Don’t make substitutions an option. By

including a “safe food” at each meal, you are

ensuring your child will not go hungry. By providing

regular meals and snacks, you are guaranteeing

an opportunity for your child

to “make up for”

those times he

or she eats

less at a

particular

meal.

Make mealtimes pleasantAvoid pressuring your child to eat.

Remember: children are responsible for

whether and how

much they choose

to eat. Enjoy this

built-in opportunity

to model healthy

eating for your

child by eating

a balanced

meal when you

are hungry and

stopping when you

are satisied. Brigid

Kay, registered

dietitian at Schilling

Nutrition Therapy

encourages her

three children to

try “one bite to

be polite.” It may

take 15-20 bites over time for a child to

accept a food, so continue ofering a

variety of foods at meals whether your

child enjoys them or not.

t

Feeding your family doesn’t have to mean being a short-

order cook. Planning meals may take a little time on the front

end, but imagine the fun and peace that could come from

implementing the Division of Responsibility in your home!

3

t

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Call for an appointment

20 Good Health

good food wholesome recipes and nutrition tips

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

from the American Heart Association

KID FRIENDLY

Light King Ranch Chicken CasseroleThis Simple Cooking with Heart, heart-healthy twist on a classic

American chicken dish will be devoured in minutes.

INGREDIENTSCooking spray

2 lb. boneless, skinless, un-

cooked chicken breast cutlets OR

4 cups cubed, cooked chicken

breast

10.75 oz. canned, low-sodium,

condensed Cream of Mushroom

soup (1 can, 25% less sodium)

14.5 oz. no-salt-added, diced

tomatoes (1 can)

15.25 oz. canned, no-salt-add-

ed corn kernels (1 can), drained,

rinsed

1 Tbsp. no-salt-added chili

powder

14.4 oz. packaged, frozen pep-

per stir-fry (onions and peppers),

thawed and drained of any liquid

(1 bag)

8 tortillas (6 inch), cut into 1-inch

strips

1/2 cup shredded, fat-free ched-

dar cheese

4 oz. canned, diced green chiles

(1 can), drained, rinsed, optional

DIRECTIONS

Preheat oven to 350 degrees F.

Coat a large nonstick pan with cooking spray and

warm to medium-high heat. Add chicken cutlets

and sauté until fully-cooked, about 7 to 8 minutes

per side depending on thickness. Transfer chicken

to a plate and cut chicken into a few pieces to cool

quickly. When able to handle, cut chicken into cubes.

In a large bowl, add condensed soup. Into the

bowl, let kids add drained tomatoes, drained corn,

and chili powder, along with thawed stir-fry veg-

etables (and drained green chilies if using). Add

cooked chicken and let kids use a spoon to stir

mixture until combined.

Coat a 9-inch by 13-inch Pyrex or baking dish with

cooking spray. Cut the corn tortillas into 1-inch

strips. Pour 1/3 chicken mixture on the bottom of the

dish, using a spatula to make into an even layer. Have

kids layer half the tortillas strips on top of chicken

mixture. Repeat once more with 1/3 chicken mixture

in an even layer and remaining tortilla strips. Then,

have kids top with remaining 1/3 chicken mixture in

an even layer. Have kids sprinkle cheese on top.

Bake in oven until warmed through and bubbly,

about 30 to 40 minutes. Remove from oven and let

sit 5 minutes. Then, cut and serve.

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Additional Tips

Calories 401

Total Fat 8.8 g

Saturated Fat 1.3 g

Trans Fat 0.0 g

Polyunsaturated Fat 2.6 g

Monounsaturated Fat 3.0 g

Cholesterol 101 mg

Sodium 573 mg

Carbohydrates 38 g

Fiber 6 g

Sugars 10 g

Protein 41 g

Per Serving

Party Tip: Turn this recipe into a healthy dip for gatherings. Just omit the tortillas from the recipe. In a large bowl, add all the ingredients except cheese, plus 1 or 2 chopped fresh jalapeños (if you like it spicy) and 1 can rinsed and drained low-sodium black beans or pinto beans. Pour into the greased 9-inch by 13-inch baking dish, sprinkle with cheese and bake for 30 minutes. Top with avocado chunks and serve with whole-grain pita chips.