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APRIL 2014


EATING SMART It’s easier than ever to choose quality foods with this exclusive chart

Kimberly Fritzsche

This Owosso native is a world class Taekwondo champ



Learn to let your kid shine without all the drama

CHEWING TOBACCO It’s awful for your health; one dentist tells you why

EMOTIONAL EATING Learn what triggers your unhealthy eating habits


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Dr. Meredith Heis ey

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Healthy & Fit Magazine

APRIL 2014 VOLUME 10: NO 1

Want more healthy ideas and inspiration? Like us on Facebook!


A full body skin exam

Get regular exams: 95 percent of early skin cancers can be cured.






13 14 18 20 21 4

Chewing tobacco

Here’s why it’s so awful for your health.

What are you looking at?

Survey reveals how difficult it is to make healthy choices at the store.

Is it an allergy?

Allergies can mimic illnesses. Make sure you know the differnece.

Stressed out? Take a float

Limiting your senses can relax the brain.

Are teens more stressed?

Health and behavoir are impacted by high stress levels.

Healthy & Fit •

22 23 24 26 30

It’s not about you!

Sports parents need to realize the game is about their kids.

Immerse yourself outdoors

Reconnect with nature and improve your health and mind.

A simple meal plan

Smart eating isn’t as hard as you may think.

It’s bed time!

Parents can make a real impact in helping with child sleep problems.

Green Acres is the place to eat

Celebrate Earth Day every day.

APRIL 2014

We Live Here. We Race Here. We Save Lives Here. 12th Annual Komen Mid-Michigan Race for the Cure® Sunday, April 27th • 2 p.m. • State Capitol When we say “We Live Here. We Race Here. We Save Lives Here,” we mean it! In 2013, Komen Mid-Michigan funded 7 community grants that provide breast health education, screening and survivorship programs to uninsured and underinsured women in Mid-Michigan. The annual Komen Mid-Michigan Race for the Cure is our largest fundraiser of the year. When you register, fundraise or donate, 75% of the net revenue stays in Mid-Michigan to help local people. The remaining 25% helps fund cutting-edge national breast cancer research. To date, Susan G. Komen Mid-Michigan has invested nearly $4.2 million in its mission to end breast cancer forever! When you Race for the Cure, you make an impact in your community! Online Registration Available through Tuesday, April 22 Register in person at Playmakers until 5PM Saturday, April 26 *NEW* Race day registration at the Radisson Hotel Lansing at the Capitol from 11AM-1:30PM

best science. boldest commUnity. biggest impact. United in the fight against breast cancer.

Register today at: or call 517.886.4901





This magazine definitely slants to the right


f you think this magazine leans to the right, you’re correct. I’ve been leaning to the right on a lot of things since the beginning of March, and April won’t be much different. You see, in early March I had knee surgery for the second time on my left knee. It’s my fourth knee surgery in total, and has put me on crutches for most of this spring. And let me tell you this: Crutches are not fun. The right side of my body has been sore since day one. With the crutches, I’m using the right side of my body to keep the left side off the ground. Getting anywhere is quite a workout, especially using stairs. It’s not easy. But I’ll be good to go this spring, hopefully pain free with a clean bill of health. As I age, old injuries and new ones take way too long to heal. I played basketball in college and beyond, and while I made it through the competitive part of my career relatively unscathed, I realize it may have something to do with the issues I have now. Whether it’s managing blood pressure, watching your diet, or exercise, preventative care is very important as we age. On page 16, Healthy & Fit Magazine’s very own Kathy Kissman, my mom, writes about her scare with skin cancer this month. I don’t know if she is trying to “one up” me, but I’d say that being my mom, she’s already the greatest. We felt it might be helpful to share her experience because it is a true preventative care success story. Before my surgery, I tried a unique service that’s new to mid-Michigan: floating. It was interesting. Based on the idea that floating allows the body to release stress, Delta Floats, located in Lansing, creates the perfect floating environment. Private float chambers are provided, allowing you to climb in and float in a shallow amount of water. It’s dark. It’s quiet. It’s wet. It takes away your senses and lets your mind relax. Check out page 20 for that review. And finally, crutching around my house and trying to make any kind of meal is tricky. I’ve come to appreciate the one ingredient meals that people like Justin Grinnell like to promote as a healthy lifestyle. Quite frankly, it’s hard to hop around to cook. The more ingredients required--usually located in all corners of the kitchen--the more crutching, hopping and sliding that needs to be done. The good news: there are plenty of meals out there, and foods that can be a meal. Grinnell shared his Food Shelves with the magazine. The list helps with the decision making. Check out page 25 for your own copy, to put on your fridge. This issue begins our tenth year in business. We’re proud to keep bringing this magazine to you, our reader, and hope that you support our advertisers. And I promise, we’ll straighten out this right slant just as soon as I can get rid of these crutches. Until then … enjoy the issue!


Healthy & Fit •

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.

Justin Grinnell B.S., CSCS Justin is the owner of State of Fitness in East Lansing. He is also certified nutrition coach through Precision Nutrition Reach him at 517.708.8828.

Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer. Check out:


517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

APRIL 2014





When: Saturday, May 10th, 2014 REGISTRATION FEE N Methodist I Course: Starts at the First United A R $25 INDIVIDUAL Church, 1230 Bower Street,R Howell, Michigan.FIRST UNITED METHODIST CHURCH O $20 MOTHER/CHILD TEAM This course is ideal for avid runners E! and novice 1230 BOWER STREET N I per person for Mother/child team runners alike. Parents with SHsmall children are welcome to participate in the event by walking HOWELL, MI 48843 Tech T-Shirt guaranteed for all registrations the course or participating in the Kids’ Run. received by April 21st Lookingare forwelcome a fun and way to spend Strollers onactive the course, Sorry, no Mother’s Day Weekend? How about a 5K Run/ Walk? LCCA’s 11th dogs Annual Run Against Drugs will take place on Saturday, May 10th, 2014, benefitting REGISTRATION TIME: the non-service allowed. Livingston County Community Alliance in their drug prevention efforts. 9:00 AM— 10:00 AM

• All Moms a FREE flower! RACE/WALK TIME: Other Race Dayreceive Activities: Kid’s • Reduced registration for all Mother/Child Teams 10:00 AM Activities, Food and more! • $25 Individual • $20 Mother/Child Team (per person) KIDS’ RUN TIME: • Kids Activities (including Kids Fun Run), Food, T-Shirts for all Participants, Prizes, and 11:00 AM Qualification to enter the Mackinac Bridge Labor Day Run Lottery! Free refreshments will be served during the event. Start and Finish at: First United Methodist Church, 1230 Bower Street, Howell Michigan REGISTRATION TIME: 9 - 10 AM RACE/WALK TIME: 10 AM KIDS’ RUN TIME: 11 AM Finish Line Management: Awards: Awarded immediately following the race. Electronic timing will be used. Results will be Awards will be given in each age category as well as posted on site as well as posted in the Livingston an overall All children who participate Register for further details:in the County Daily Press & Argus and on the race Kids’ Run receive medals.

management website

This race qualifies runners to enter the Mackinac Bridge Labor Day Run Lottery

To learn more about these efforts or to join the LCCA, contact: Kaitlin Fink Phone: 517.545.5944 Email: C/O Livingston County Catholic Charities 2020 East Grand River Suite 104

Fit Features Britani Birchmeier Britani Birchmeier, 24, is a personal trainer at Power House Gym in East Lansing. Fitness is a way of life for Birchmeier, who is currently training for her first National Physique Committee (NPC) bikini competition. “I have always loved working out,” she said. “It makes for a healthy life, healthy relationships and a positive mindset. I wake up every morning wanting more out of life.” Birchmeier said she takes anything she learns and passes it on to her clients. “I stay motivated by helping others.” Eating clean has given her workouts better results. “It took a lot of discipline to eat clean,” she said. “I realized it didn’t matter how hard I trained, if I wasn’t fueling my body with the proper nutrition, I wasn’t going to get the results I wanted.” Her advice: “Results aren’t going to happen overnight. Keep pushing, even when it’s the last thing you want to do, and never give up.”

BJ Rycus If there’s ever doubt that BJ Rycus, 45, of Okemos, will take a day off from his healthy lifestyle, it’s quickly erased with his secret weapon. “I keep a “before“ picture handy to remind me of where I once was,” said Rycus, who has lost more than 30 pounds from his heaviest in late 2012. “I want to be healthy. I want to be around to grow old with my wife and raise my daughter.” He said he keeps a fastidious record of the food he eats, making sure he doesn’t overeat. “I eat a lot of fruit in the morning,” he said. “I eat a high protein, low sugar diet and indulge in a moderate amount of carbs, eating light at lunch to consume most of my calories at night.” Rycus said he enjoys running as a way to stay in shape. “It is the best and cheapest therapy around. In the winter, I use the machines at my gym and enjoy strength training at least twice a week.”

Lyndsey Korte Lyndsey Korte, 24, of East Lansing, is a personal trainer and fitness instructor at the Parkwood YMCA. She’s currently attending Baker College of Flint to earn her master’s degree in occupational therapy. “I get to work with people of all ages and levels of fitness,” she said. “To see and realize I can help motivate people towards the healthy lifestyle has kept me motivated to stay active and healthy.” She said she likes to run, hike, bike and much more. “Physical activity is everywhere and most people don’t realize you can make the smallest changes in your everyday activities to incorporate a healthier lifestyle,” she said. Planning meals and eating in moderation keep her fueled for her many activities. She said there are a lot of components to a healthy lifestyle, so it’s important to take your health seriously and keep it under control. “There are so many options out there,” she said. “There is something out there for everyone!”

Beth Dainton Beth Dainton, 44, of DeWitt, struggled to be healthy. Using her frustration as motivation, Dainton lost 30 pounds with smart food choices, exercise and being part of the Nutrimost program. At her heaviest, she weighed 179 pounds. “I did have a few challenges along the way,” she said. “At one point I leveled off and didn’t see the numbers on the scales go down. But when I voiced my concern to the Nutrimost staff, they were right there to help.” Her meals consist of lean proteins, fruits and vegetables. “I am also riding a stationary bike and doing an aerobic walking exercise program three times a week,” she said. “But most of all I am looking forward to spending more time on outdoor activities such as hiking and being able to walk a four mile stretch, a country stroll without having to catch my breath.” Her advice is to stay on track, no matter what, and don’t be afraid to seek help.

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail 8

Healthy & Fit •

APRIL 2014

Success! Phylicia Avery With the threat of diabetes and plenty of unhealthy habits, Phylicia Avery, 24, of Lansing, knew that something had to change. After trying to diet and exercise without any improvements, Avery received approval for bariatric surgery. Less than a year later, and with a loss of 120 pounds she’s started a journey to get her life on track. Here’s how she’s dealing with her new lifestyle. What caused you to try to make a positive change in your life?

I decided to become healthier when my doctor told me I was at risk for developing diabetes. I hated being the size I was but, at the same time, I really enjoyed food and lots of it. I have Poly Cystic Ovarian Syndrome, and weight contributes to this. I visit my endocrinologist every three months and she would give me a plan for what I could do differently to try and get the weight off.


What led to your decision to have surgery? When months went by and

there was still no change, she brought up bariatric surgery. It was nothing I had thought about before but when I did my research I thought this could really help me to get my life back in order. I had surgery May 20, 2013 and have lost a total of 120 pounds. This is still the beginning of my journey, but I have become so much healthier than I was 10 months ago.

How has your life changed after the surgery? Is it hard to stay on track?

After having surgery I stuck to a strict diet that allowed me to eat very little. It was a very difficult time but I knew it would be well worth it in the end. I was on a liquid diet for 2 weeks before surgery, and about 3 weeks after. I slowly began to transition soft foods back into my diet, seeing what I was able to tolerate. After the surgical healing process was complete. I began to incorporate some exercises into my daily routine. I started off with 30-60 minutes of cardio and then slowly added strength training. I eventually decided to try Cross Fit because I didn’t want to get too comfortable with my exercise routine. Cross Fit allows me to work different areas of my body while getting my heart rate up. By changing the exercises, my workout is more interesting, and not so boring!

Have your cravings changed?

I still struggle with the foods that I 10

Is your diet different? How so?

My diet is still a work in progress but I have come so far from where I was 10 months ago. The amount of food I now eat in one day I previously would have eaten in one sitting. Portion control is key for me and it helps me to continue to lose weight. I have been incorporating new healthy food items into my diet and I am more open to trying new things. I feel amazing! I can see so many changes in myself as a person and being healthier has made me a lot happier! I work at a job where I am on my feet all day. In the past I was not able to work longer than one hour without pain.

What are you doing to stay fit?

! Before

should and should not eat but I have made small changes over the past 10 months that have helped me with my food addiction. Eating small frequent meals helps me avoid overeating and helps me to make better choices. Some days it is still a challenge for me to get going, but each day it becomes easier and I always feel good after making good, healthy choices.

My workouts vary depending on how I feel but I enjoy trying new things. If I am working out alone I like to get in as much cardio as possible, and strength training. I switch up arms and legs every other day. But sometimes I will add in aerial yoga, boot camp Phylicia Avery classes, kick Before: 395 lbs boxing and After: 275 lbs. personal Height: 6’ training sessions, to keep myself motivated. My future goals are to join the rowing team and to complete a few 5ks by the end of the year. I have not reached my goal weight. I want to be 185 pounds.

What advice do you have for others who may be facing similar challenges?

My advice is to start with small goals and slowly incorporate other changes into your life. The small things add up and can help so much in the long run. When things get hard, or a week doesn't go as planned, make another goal and start fresh the next week. Don't beat yourself up, just keep moving forward!

Do you know someone who is a Success! story? Send an e-mail

to Tim at Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit •

APRIL 2014

Mark the date for



Healthy & Fit Expo Magazine

Saturday, Sept. 20 Lansing Center, Lansing

An event designed for moms, dads, and kids of all ages. And best of all it’s free. For booth information visit: (517) 599-5169 or call

APRIL 2014 • Healthy & Fit



What’s a research study?

There are myths and misconceptions about clinical trials. by Miguel Salazar.


any common myths and misconceptions about participating in a clinical trial are easily dispelled when the proper questions are asked and answered effectively. What is a clinical trial? A clinical trial seeks to answer specific health questions using human volunteers. Clinical trials are the safest, fastest and most effective way to improve medical treatments. All clinical trials are conducted according to a specific “protocol,” which describes what type of patients may participate, the schedule of tests and procedures, what medications are used, and how the outcomes will be measured. Any time someone volunteers for a clinical trial they must agree to follow

all directives specified by the protocol. Why are clinical trials conducted? Primarily, clinical trials are performed to document whether a new medication or device is safe for people to use and its effectiveness. Also, clinical trails can compare existing FDA approved treatments to determine which is most effective. If considering participation in a clinical trail, ask your healthcare provider about the goal of the study. Most importantly, how are volunteers protected?

people. IRBs review and approve all research protocols to ensure ethical practices and to protect volunteers’ rights. Prior to committing to a clinical trial, it is imperative you feel comfortable and understand exactly what is expected of you. You can accomplish this by asking questions. Your healthcare provider is there to help you understand and explore all treatment options, even clinical trials. So the next time an opportunity to participate in a clinical trial arises, keep an open mind. Ask questions, learn the facts, and then decide.

Federal Agencies like the Food and Drug Administration (FDA) and National Institutes of Health (NIH) oversee medical research in the U.S. Also, Institutional Review Boards (IRBs) oversee all research trials involving

Miguel Salazar, BS, CCRP, CCRC is the clinical research program manager at Advanced Rheumatology, PC. Call him at (517) 908-3600.

A Research Study for people with RHEUMATOID ARTHRITIS

Struggling with

RHEUMATOID ARTHRITIS joint pain and swelling?

RA joint damage is potentially crippling. Learn more about a local clinical research study for people with RA. All study related visits and lab tests are done at no cost to you.


(517) 908-3609

Monika Mohan, MD Miguel Salazar BS, CCRP, CCRC (Please Print)


Healthy & Fit •




APRIL 2014

Street Addres


Chewing tobacco

Why this is awful for your health. by Dr. Susan Maples


f I could waive a magic wand and get my wish, I’d cut all the chains that bind people to their nicotine addiction. Many people (mostly young men) start using “smokeless” tobacco, thinking it will be less addictive and better for them than cigarettes. “Dipping” is often associated with outdoor team sport cultures such as baseball or football. Nicotine in any form is ridiculously addictive--perhaps the most brain-addictive molecule on the planet. There are two main types of “smokeless” tobacco: 1) “Chew” which is available as loose leaves, plugs, or twists. 2) “Snuff ” is more finely cut or powdered tobacco. It is available loose, in strips, or in small pouches similar to tea bags. Either form of “smokeless” tobacco is usually tucked between the gums and cheek/lower lip. The nicotine is absorbed

into the body through the mucosa (cheek tissue), stimulating nicotine addiction and a cascade of other health threats, including cancer. Chewing tabacco is laden with 4,000 herbicides and pesticide chemicals that are not rinsed off before curing. In addition, there are added chemicals to enhance taste and absorption. Thirty of these chemicals have been proven cancer-causers. The most common of these deadly life-threatening cancers are oral cancers (mouth, cheeks, gums, lips, tongue), throat cancer (esophageal), as well as stomach and pancreatic cancer. Oral cancer shows up as a little spot that can be dark, red or white. It often hides or is disguised by the white ruffled tissue that is always present in the absorption site. Oral cancers are hard to detect and when we do, we are usually seeing just the tip of the iceberg. Sadly, with all the headway we have made in curing other types of cancers, oral/pharyngeal cancer has only a 57

percent, five-year survival rate. If you are one of the lucky survivors, the surgery and radiation will disfigure your face and make your day-to-day life miserable. The radical removal (sections) of tongue, lip or jaw bone removal can be unbelievably extensive. I have been shocked when the little bit of cancer we saw in the mouth was so broad in reach under the tissue. Orally, smokeless tobacco causes inflammation of the gums (gingivitis), gum and bone recession (causing exposure of long roots), increased risk of tooth/root decay and unnecessary tooth loss. There is no safe level of tobacco use. It is all life-altering and life-threatening. In fact, predicted life expectancy of a tobacco abuser is about 14 years less than that of a non-tobacco abuser. Will you help me spread the news? Hand a high school student this article and let him grow his defense to the ugly offer: “C’mon, try it....just a little pinch between the tooth and gums.” (517) 694-0353

Congrats to Dr. Susan who was just inducted as a Master Level Clinician in the International Congress of Oral Implantologists.

If you have missing, broken, or failing teeth and would like to consider a permanent and affordable solution, please contact us for a complimentary consultation!

APRIL 2014 • Healthy & Fit



Just what are you looking at? Survey reveals confusion in reading labels at the grocery store.


ver stood in the aisle of a grocery store completely overwhelmed by the claims jumping out from the labels? You may not be alone. Health advocacy groups have long decried America’s nutrition labeling system as misleading, confusing and, ultimately, inaccurate, and the FDA recently announced plans to overhaul it for the first time in two decades. But just how much do Americans value nutrition against other factors, such as cost and convenience, when making decisions on their grocery runs? And how much faith are they placing in those more general claims, such as Healthy, Guilt Free or Reduced… well… anything? Our findings indicate that while Americans are straight on some of the claims, they’re still in need of the skinny on others. When asked how helpful they believe each of a series of common food packaging statements are in guiding them toward nutritious choices in the grocery store, results were mixed. Many of the more carefully regulated claims are held in high esteem, though at least one appears to be experiencing some consumer confusion. Conversely, some of the less meaningful claims are seen as helpful by majorities of consumers in their quest for nutritious choices. These are some of the results of The Harris Poll® of 2,266 adults surveyed online between February 12 and 17, 2014. The Good… Nearly three-fourths of Americans (73 percent) feel packages proclaiming their contents to be “fresh” are helpful in guiding them towards healthy choices – and well they should. Fact: Only products which have never been frozen or warmed and which contain no preservatives can qualify for such a claim. Strong majorities also see the following claims as helpful which makes sense as each has strict criteria the products need to meet in order to qualify for such claims:

• Low (e.g., Low Sodium, Low Cholesterol) – 71 percent • Free (e.g., Fat Free, Cholesterol Free) – 68 percent • Lean – 65 percent Americans are more divided on whether seeing “healthy” on a food

HEALTHY KIDS DAY Saturday, April 26 9:30am-12:00pm

Register for camp! Free & open to the public!

Join us for • Games for the kids • Camp registration specials • Directors will be available to answer questions

• High in/Good Source of (e.g., High in Fiber, Good Source of Calcium) – 73 percent 14

package is a helpful indicator that nutrition lies within, with 53 percent feeling it’s helpful and 47 percent indicating it’s not. In fact, this claim is strictly regulated across a broad nutritional spectrum, with specific limits on its fat, saturated fat, cholesterol and sodium content; products displaying this

Healthy & Fit •

517.827.YMCA APRIL 2014

claim also need to have at least 10 percent of the recommended daily value for a range of nutrients. …The bad… Roughly three-fourths of U.S. adults (76 percent) feel that the statement “Made with…” – as in, “Made with Whole Grains” or “Made with Real Fruit” – is a helpful signpost in navigating their way to a healthy meal. Unfortunately, they’re mistaken; the fact is, these labels can be applied to anything that contains even very small amounts of the boasted content. Majorities also find packages advertising their wares as natural, all natural or 100 percent natural (62 percent) and lightly sweetened or low sugar (60 percent) to be helpful in directing them toward nutritious choices. However, the FDA has never established an official definition for natural claims. Lightly sweetened and low sugar are similarly undefined, with the low sugar claim in particular sometimes drawing attention away from sweetening accomplished through other products

…And the ones in the middle… Americans show mixed attitudes toward two labels which are helpful – to a point: a majority (57 percent) feel a “Reduced” claim – a la “Reduced Calories” or “Reduced Fat” – is an indicator of nutritious wares, while fewer than half (45 percent) put the same stock in claims of “Light” or “Lite.” These claims

are in fact both strictly regulated by the FDA, with guidelines requiring they be specific percentages lower than comparable “regular” products in fat, calories or other criteria. This does not necessarily mean the products are low in these factors though, so it’s important in such cases to turn that package around and read the nutritional facts in full.

Spring is here! It’s salad time! What’s healthier than a delicious, nutritious salad? Leaf offers the freshest ingredients in a self-serve salad bar; gourmet soups and smoothies for a healthy food-on-the-go alternative. Call us today about catering your event, or visit Leaf to get a healthy meal and keep your fitness goals on track.



TWO LOCATIONS NOW OPEN: EAST LANSING AND OKEMOS! 517.351.LEAF 1542 W. Grand River Ave., East Lansing • 2319 Jolly Rd, Okemos • Healthy & Fit



A full body (skin) exam? Do I really need this? by Kathy Kissman


believe in preventative care when it comes to health. I see my dentist regularly; see my eye doctor annually; see my family doctor and cardiologist twice a year, like clockwork. For some reason, I have not included my dermatologist in my annual reviews, and now realize that checkup is important, too. Don’t get me wrong: I have seen my dermatologist when I deemed it necessary. If I had a questionable mole I would schedule an appointment. But a full body exam of your skin is recommended yearly, to check for skin cancer and to note and monitor changes in your skin. I have not done that. A full body exam didn’t sound good to me. I’m not overly modest, but the idea of being totally nude on a table while a doctor checked every inch of my skin, just sounded unpleasant to me. And since I didn’t see any problems, I have never been a sun worshipper, and don’t have cancer in my family, it has been easy to postpone this exam. But I finally decided to book the appointment. No longer a teenager (now well into my prime), it makes sense that things will be changing on my body, and I don’t want to be surprised by something I didn’t see/notice/realize is a problem. Again, better safe than sorry. So I went in for the exam. It wasn’t a bad experience – I was pleasantly surprised! I was asked to remove my clothes and sit on a reclining examination chair, covered by a sheet. The doctor uses a tool that looks like a round piece of clear glass with a molded frame. Holding it like a magnifying glass, keeping most of my body covered as she checked each section, she quickly moved over my body. She explained that the tool allows her to see irregular areas that deserve more attention. After she scanned the front of my body, she asked me to turn over, and she scanned my backside. She found three spots that she questioned, on the backs of my legs. On two of the spots, she sprayed liquid nitrogen, freezing the skin so a scab will form and leave new cells underneath. The liquid nitrogen does not hurt at all – it is done so quickly, you really don’t feel anything. You don’t even need a bandage, and I had trouble finding the spots after I

Here is a photo of the squamous cell carcinoma the author is writing about. This was found behind the knee.

left the office. No big deal. The third spot is tiny, and high on the back of my left calf, almost behind my knee. I honestly have never noticed anything there, but really, who can say they see every inch of their body every day? The doctor took a digital picture of the spot and showed it to me. It looked like a little scaly pink spot or rough area. If I felt it with my hand (I wouldn’t naturally have seen it), I probably would have scratched it to see what it was – a bite, a scratch, what? The doctor performed a biopsy of this spot. She injected a local anesthetic into the area (just a small needle poke, then no feeling at all), and when the area was totally numb, removed the questionable spot and a small bit of surrounding skin to be sent to a lab for analysis. She placed a regular size bandage on the spot, and I dressed and left the office. Because of the anesthetic, it didn’t hurt when she removed the skin, and didn’t hurt later. The whole visit took about a half hour. I was scheduled for a follow up visit a week later, to discuss lab findings. I didn’t expect to have a positive finding. I

mean really, on the back of my knee? How would the sun even find it? And yet, a week later I got a call saying the biopsy was positive. The tiny spot is squamous cell carcinoma (skin cancer). Left alone, this type of cancer will grow and can become disfiguring and sometimes deadly. The doctor said it looks like we caught this very early, and here’s the good news: 95 percent of cancers are treatable, when discovered and treated in the early stages. So, I will be having Mohs Surgery, using a local anesthetic, in 10 days. I didn’t want to go for the full body exam yet the doctor found early stage skin cancer and now will remove it. So the answer is yes, I really do need to schedule regular full body skin exams from now on. And I will. Read about Mohs Surgery in part two of this series, in the May issue of Healthy & Fit Magazine. Kathy Kissman is the sales director at Healthy & Fit Magazine, and a former English teacher. She can be reached at (517) 599-5169.

The area’s only Mayo Clinic trained Mohs’ surgeon

Meet Dr. Marcy Street and the staff at

Doctor’s Approach Doctor’s Approach is a complete care medical and surgical dermatology practice. Our dermatology practice has been well established and respected for more than 20 years, with patients visiting from all over the Midwest region. Our mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurturing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist with fellowship training in Mohs surgery, who specializes in treating skin cancer.

Celebrating 20 years serving mid-Michigan

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MOHS SURGERY The Mohs procedure involves surgically removing skin cancer layer by layer and examining the tissue under a microscope until healthy, cancer-free tissue around the tumor is reached (called clear margins). Because the Mohs College surgeon is specially trained as a cancer surgeon, pathologist, and reconstructive surgeon, Mohs surgery has the highest success rate of all treatments for skin cancer – up to 99%.



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Is it allergies?

Allergy symptoms can mimic certain illnesses. by Deb Loniewski


o you suffer from allergies and are you certain the symptoms you experience are true allergy? Allergy symptoms can mimic some illnesses like a cold virus or other conditions. Many individuals assume they have allergies but have never been tested. They often do not know what triggers their allergies, either. Today there are better options to determine true allergy, plus identify the specific offender(s). Allergic reactions can vary from minimal symptoms to life threatening. When an allergic person is exposed to a particle that enters the body they respond to the foreign substance by creating IgE antibodies and releasing chemicals like histamine. These chemicals create symptoms similar to the common cold such as congestion, runny nose, sneezing, and coughing. Studies show people with allergies usually have several substances, not just one, in which they are allergic. Other conditions share common allergy-like signs or symptoms including:

hives, dermatitis, itchy eyes, asthma, wheezing, ear infections, itching in the mouth, abdominal pain, or vomiting. The exact symptom cause may be viral, bacterial, vasomotor, hormonal, anatomic, chemical or allergic. More than a nuisance, these conditions affect millions of Americans, have a significant impact on quality of life, and result in billions of dollars in healthcare costs. If you experience allergy symptoms, talk to your doctor to have a history and physical. Further evaluation may require an order for a blood test to establish a true allergy or include a referral to an allergist for skin prick testing. The right treatment decisions mean appropriate use of medications (antibiotics, antihistamines, and intranasal steroids) and fewer repeat office visits. Today, allergen-specific IgE antibody tests are available to screen for allergy to a specific substance when a person presents with allergy-like symptoms. With only a single blood draw, testing can be performed at any age, regardless of skin condition, and no restrictions to

current medications prior to testing. The test measures IgE antibody levels and can screen for hundreds of allergens such as the most common: weeds, trees, pollens, mold, dust mites, cockroaches, food, and animal dander. Simple routines can help allergy sufferers avoid certain allergens. For example, when the pollen count is high avoid going outside and keep windows closed. Shower in the evening to remove pollen collected on hair and skin before bed. With pet allergies, limit direct contact time and do not allow the pet in your sleeping area. For food allergies, carefully watch what you eat to eliminate these foods. Blood allergy testing is safe and offers a sensitive and accurate approach to determine a true allergy and identify the sources to which you are allergic. Deb Loniewski BSMT (ASCP) is a outreach laboratory representative at Sparrow Laboratories. Reach her at (517) 364-7821.

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Healthy & Fit •


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Try this!

Stressed out? Take a float!

Limiting the senses can help calm the brain. by Tim Kissman


hen your brain is denied external stimuli, things can get pretty interesting. That’s the premise behind floating. So I tried it. I climbed into 12 inches of water inside a flotation chamber that looks like a futuristic pod/ pool/bathtub/hot tub. Techs at Delta Floats, where I floated for the first time, put more than 850 pounds of epsom salt into the water. This creates a very buoyant body of water, making the body feel like there’s no gravity. Guess what? It works. “For a lot of first time floaters, it’s hard to describe the experience until they climb in and try it,” said Wendy Johnson, who along with her husband, Derek, own Delta Floats. “Astronauts have said it’s the closest they’ve come to feeling like they’re in outer space again.” I stretched out, closed my eyes, and tried to relax while I floated. At first, it wasn’t easy. There’s no sound, light or smell, and the water is at body temperature so it seems like it should be very easy to just “be.” I was surprised to find how much tension I carry in my body. I keep a lot of tension in my neck and it took a while to convince myself that I wouldn’t sink if I relaxed my neck and tipped my head back. Finally I let go and realized I didn’t have to worry about my physical being. That is when my brain kicked into overdrive. I saw colors, heard conversations I had in the past week, and had plenty of time to just relax and think of nothing. “When you’re in the tank, all projections are internal, coming from your mind,” Johnson said. “It’s a unique experience for everyone.” According to Johnson, floating is based on restricted environmental stimulation therapy, reducing stimuli to the central nervous system. Once reduced, relaxation begins, making it easier to process information and unlock your creative mind. Epsom salts have been proven to draw toxins from the body, reduce swelling and relax muscles. The session, which lasted an hour, felt like five minutes. An added bonus: my joints felt great and that’s saying a lot. I have arthritis in my toes and achy 20

This is a photo of the floatation chamber inside a suite at Delta Floats, in Lansing. Once a user climbs in, they float in 12 inches of water (see inset). The lights are turned off and there is no sound.

knees from years of basketball. Johnson explained that floatation chambers are popular in Europe and with elite athletes, who feel the benefits of the salts and weightlessness help heal. “For me it’s about being able to relax,” she said. “It’s perfect for that. A lot of our clients, who come in from all over the Midwest, come because there’s so much relief. And no two experiences are the same. We feel that the more you float, the more benefit you’ll get.” For first time floaters, it’s pretty easy. Each flotation chamber is in a small private suite, where there is a changing

Healthy & Fit •

area, bathroom and shower. You’re required to take a shower before entering the chamber. Ear plugs are available if you choose to use them. After, it’s a good idea to shower because of the amount of salt in the chamber. I used a swimming suit and put it back into my gym bag, which became extremely salty by the time I got home. I’d recommend bringing a plastic bag for your suit. And as far as the water being clean? It’s always filtered, unlike most chambers. Johnson showed me the pumps and filters used to keep it clean. As a pool owner myself, I was impressed with the setup. APRIL 2014


Are teens more stressed than adults? Health and behavoir are impacted with high stress levels


merican teens report experiences with stress that follow a similar pattern as adults, according to a new survey released today by the American Psychological Association (APA). In fact, during the school year, teens say their stress level is higher than levels reported by adults. For teens and adults alike, stress has an impact on healthy behaviors like exercising, sleeping well and eating healthy foods. Findings from Stress in America™: Are Teens Adopting Adults’ Stress Habits?, which was conducted online by Harris Interactive, Inc., (on behalf of APA) among 1,950 adults and 1,018 teens in the U.S. in August 2013, suggest that unhealthy behaviors associated with stress may begin manifesting early in people’s lives. Teens report that their stress level during the school year far exceeds what they believe to be healthy (5.8 vs. 3.9 on a 10-point scale) and tops adults’ average reported stress levels (5.8 for teens vs. 5.1 for adults). Even during the summer — between Aug. 3 and Aug. 31, 2013, when interviewing took place — teens reported their stress during the past month at levels higher than what they believe is healthy (4.6 vs. 3.9 on a 10-point scale). Many teens also report feeling overwhelmed (31 percent) and

depressed or sad (30 percent) as a result of stress. More than one-third of teens report fatigue or feeling tired (36 percent) and nearly one-quarter of teens (23 percent) report skipping a meal due to stress. Despite the impact that stress appears to have on their lives, teens are more likely than adults to report that their stress level has a slight or no impact on their body or physical health (54 percent of teens vs. 39 percent of adults) or their mental health (52 percent of teens vs. 43 percent of adults). “It is alarming that the teen stress experience is so similar to that of adults. It is even more concerning that they seem to underestimate the potential impact that stress has on their physical and mental health,” says APA CEO and Executive Vice President Norman B. Anderson, PhD. “In order to break this cycle of stress and unhealthy behaviors as a nation, we need to provide teens with better support and health education at school and home, at the community level and in their interactions with health care professionals.” According to the survey, few teens say their stress is on the decline — only 16 percent report that their stress level has declined in the past year — but approximately twice as many say their stress level has increased in the past

year (31 percent) or believe their stress level will increase in the coming year (34 percent). Nearly half of teens (42 percent) report they are not doing enough or are not sure if they are doing enough to manage their stress and more than one in 10 (13 percent) say they never set aside time to manage stress. Similarly, stress continues to be a problem for many adults, while high stress and ineffective coping mechanisms remain ingrained in American culture. Forty-two percent of adults report that their stress level has increased and 36 percent say their stress level has stayed the same over the past five years. Adults’ average reported stress level is a 5.1 on a 10-point scale, far higher than the level of stress they believe is healthy (3.6). Even though the majority of adults say that stress management is important to them, few set aside the time they need to manage stress. Some adults do not take any action at all to help manage their stress — one in 10 adults (10 percent) say they do not engage in any stress management activities. More than one-third (36 percent) of adults say stress affects their overall happiness a great deal or a lot and 43 percent of adults who exercise to relieve stress have actually skipped exercise due to stress in the past month.

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APRIL 2014 • Healthy & Fit



It’s not about you!

Sports parents need to be more about their kids. by Cynthia Logan


t’s easy as a parent to get so wrapped up in our children’s sports competitions that we begin to think of it as our own competition. We have seen it happen and maybe even been guilty ourselves. What it can amount to is poor sportsmanship; yelling instead of cheering, and even displaying angry outbursts. The ref makes a bad call; a player pushes your child, and parents lose control. How can this happen? We say that we get wrapped up in it, we are coaching our kids, we are protective of our children, and calls were bad and similar excuses. But the truth is that it has somehow become the parent’s competition, we start to put our needs above our children’s. We begin to take the competitions personally. We forget all of the positive results

we want for our children. When parents lose control it can negatively influence children. It can strike away the positive qualities sports provide. How can we control ourselves then? On non-game days try to figure out what your triggers are and then review the proper behavior that you can take when situations occur. For example, picture that the ref has made a crucial call against your child or another situation that has actually occurred. Get yourself engaged in this imagery. You may feel stress in your stomach; you may hold your breath, clench your teeth or make fists. Pay special attention to where the tension gathers in your body when you think about these situations. Tension comes from thoughts, so the first thing you have to do is alter your thoughts. You could say to yourself, “It’s their game not mine.” Other ways to relieve stress are to

slow your breathing, stretch your muscles, or walk around. It is really important to practice this many times so that you can learn how to control yourself at the games. Realize also that it is stressful to fulfill our responsibilities all day long, rush to eat, if at all, and then make it to the games on time. We can be tense before we even arrive. Take the time to be aware of this before the game starts because you should work to control the stress ahead of time. If you need assistance from your significant other or a friend ask for it or schedule an appointment with a counselor or church member. Cynthia Logan Anthony, PhD is a psychologist and a nationally certified counselor. Learn more at



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Healthy & Fit •

APRIL 2014


Immerse yourself outdoors

Reconnect with nature and improve your health and mind. by Cari Draft


ow that technology dominates every aspect of our lives, living in this virtual world can easily diminish our natural energy if we allow it to. Are you familiar with the term “Nature Deficit Disorder”? Richard Louv, the Co-Founder and Chairman Emeritus of the Children & Nature Network, coined the term and is on the forefront of the “Nature Movement” working to connect children and their families to nature. Louv is focused on a great objective, but we may have skipped a generation or two, and those adults need a little reconnection on their own. Do you? How often do you get outside just for the purpose of clearing your mind? Often our busy schedules dictate the amount of downtime we enjoy, when we really need to be proactive and make time to relax. Don’t just plan your once-a-year vacation, but schedule yourself daily breathing room. Just half

an hour a day to take a walk outside, inhale fresh air, feel the sunshine on your face, or even let your hair soak up a few sprinkles of rain — this nature connection can do more than help lift your spirits and elevate your mood. As the flowers begin to bloom and grass grows greener, it’s time to step outside and enjoy the fresh air. If you haven’t made the time to experience a little movement in nature, spring is the perfect time to try exercising outdoors. You can make it as challenging as you want, and studies are finding that it isn’t just a great health benefit, but improves your state of mind. Remember when we were kids (pre-technology) and we climbed trees, played in the mud and ran through the grass? Revisit that time now as an adult and if you don’t have those childhood memories, it’s never too late to create them. A recent Scottish health study found that walking, running, biking and other


outdoor activities through green space lowered stress and boosted mental health. Prevent depression and a multitude of other ailments just by reconnecting yourself with nature. We are fortunate to live in Michigan, where we are surrounded by natural outdoor opportunities. Unlimited activities await you at the Department of Natural Resources website at or use your fancy technology to search outdoor exercise in Michigan and you’ll find an endless list. No matter how you find an activity, just get outside and move in nature! Cari Draft is a Certified Personal Trainer who makes “house calls” and is also the owner & founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan, including the Lansing area. Visit

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APRIL 2014 • Healthy & Fit



A simple eating plan

Smart eating isn’t as hard as you may think. by Justin Grinnell


o matter how hard you work out, or how much you want to have a healthier, leaner body, nothing works without first eating healthy foods and having good habits in the kitchen. Easier said than done, right? Luckily, I’ve put together Food Shelves as an aid to help make the food choices easier. The chart, located on the opposite page, is designed to be put on your refrigerator. Look at it before you make your shopping list and before you make your meals. With the right ingredients, and the following tips, you’ll be on your way to eating healthy. The 90/10 rule Choose foods and beverages from the best and better categories of The Food Shelves 90 percent of the time. Make the foods in the two top shelves your staple foods when eating and only consume foods in the other shelves once in a while to ensure optimal eating habits Eat complete protein with each feeding A portion size of protein is visually about the size of the palm of your hand, and is between 20 and 30 grams. Women should get one portion size of protein per meal, and men should strive for two portions per meal (40-60 grams). You can choose animal or plant protein sources, just as long as they are high quality. Some animal protein sources are wild-caught salmon, organic eggs, grass-fed beef, and grass-fed whey protein. Some plant sources are quinoa, chia seeds, beans, and pumpkin seeds Eat vegetables with each feeding Include at least two servings of fruits and/or vegetables per meal. One medium sized fruit, 1/2 cup raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving. Strive to eat five to 10 servings of vegetables each day. My favorite choices are broccoli, spinach, red peppers, asparagus, carrots, and celery. If you are not someone that gets enough


vegetables in your diet, the obvious solution is to get more servings in each day. To fill in the gaps, take a green food supplement, such as wheat grass, spirulina, chlorella, sea vegetables, and green food combinations in powder and pill form. Consume a homemade “super shake” each day Choose a healthy fat, complete protein, leafy green or green food supplement, and berries or other fruit in the appropriate portion sizes, and blend with ice, water and/or coconut water. In our fast moving world, convenience is a reality. But that doesn’t mean we need to sacrifice quality. A super shake is an

Healthy & Fit •

efficient way to get a boatload of nutrition in your body, and still tastes great! This is your daily “insurance policy” for health! Before and after workouts Consume five to 10 grams of branched chain amino acids and/or 20-60 grams of whey protein before and after each workout. Research shows that, to optimize fat loss, muscle tissue repair and building, hormone levels and recovery, consuming a pre- and postworkout liquid amino acid/protein source is essential. You can even consume one of these options on your off workout day to ensure you are consuming enough protein.

APRIL 2014

APRIL 2014 • Healthy & Fit



It’s bedtime! Parents can make a real impact in helping with child sleep problems.


lthough sleep problems persist among many American children, parents can make a difference by setting boundaries around electronics use, enforcing rules and setting a good example. These are the latest findings from the National Sleep Foundation’s (NSF) Sleep in America poll, an annual study that began in 1991. The 2014 poll took a deeper look into the sleep practices and beliefs of the modern family with school-aged children. “For children, a good night’s sleep is essential to health, development and performance in school,” said Kristen L. Knutson, PhD, University of Chicago. “We found that when parents take action to protect their children’s sleep, their children sleep better.” Many children are not getting the sleep they need

Many children get less sleep on school nights than they should, with some

getting less sleep than their own parents think they need. The poll asked parents to estimate how much sleep their child typically gets on a school night. Parents’ estimates of sleep time are 8.9 hours for children ages 6 to 10, 8.2 hours for 11 and 12 year olds, 7.7 hours for 13 and 14 year olds and 7.1 hours for teens ages 15 through 17. The NSF recommends that children ages 6 to 10 get 10 to 11 hours of sleep per night, and that children in the other three age groups get 8.5 to 9.5 hours per night. Parents were also asked how much sleep their child needs to be at their best, and 26 percent estimated this number to be at least one hour more than they say their child actually gets on school nights. Turning electronics off while sleeping makes a difference

Electronic devices are pervasive in modern American children’s bedrooms. Parents report that nearly three out of four (72 percent) children ages 6 to 17

have at least one electronic device in the bedroom while they are sleeping. Children who leave electronic devices on at night get less sleep on school nights than other children do, according to parents’ estimates – a difference of up to nearly one hour on average per night. Parents also have a more negative view of the quality of their child’s sleep if the child leaves electronics on while sleeping than if not. This holds true even with older children who are more likely to leave electronics on. Teens who leave devices on are estimated to get, on average, half an hour less sleep on school nights (7.2 hours per night) than those who never leave devices on (7.7 hours). Only 27 percent of parents whose teens leave devices on rate their teen’s sleep as excellent, versus 53 percent of parents whose teens never leave electronics on. “To ensure a better night’s sleep for their children, parents may want to limit their children using technology in their bedroom near or during bedtime,” said Orfeu Buxton, PhD, Harvard Medical School.

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Healthy & Fit •

APRIL 2014

Evening activities and homework can affect sleep quality

The modern family’s busy schedule affects their sleep quality. More than one-third (34 percent) of parents report that scheduled evening activities pose challenges to their child getting a good night’s sleep and even more (41 percent) point to these activities as challenging their own good night’s sleep. One in four (28 percent) parents report that in the last seven days, homework made it more difficult for their child to get a good night’s sleep. “It can be tough to make time for sleep when we’re too busy; making sleep a priority can give all family members the energy to function at their best every day. Sometimes performing better in fewer activities can be a healthy trade for too many activities while fatigued,” said Hawley Montgomery-Downs, PhD, West Virginia University. Enforcing rules helps children get more sleep

When parents set and enforce sleep rules, children sleep longer. Nearly all (92 percent) parents set one or more th children and sleep-related rules for their 62 percent of parents say they always th th th th

enforce at least one of these rules. Children get more sleep when parents have rules about bedtime (children sleep an average of 1.1 hours more than children whose parents do not have such rules), how late the child can have caffeine drinks (0.7 hours more than those without rules) or how late the child can watch TV (0.6 hours more than those without rules). Setting a good example encourages children to follow suit

Children whose parents have healthy sleep environments tend to have healthier sleep environments themselves. Nearly twothirds (65 percent) of children whose parents have one or more “interactive” electronics (tablet or smartphone, laptop or desktop computer, and/or video game) in their bedroom also have at least one device in their own bedroom. Only 24 percent of children have a device in their bedroom if their parent does not. “The modern family is more connected and busier than ever, making parenting a more daunting challenge than it ever has been,” said Helene A. Emsellem, MD, The Center for Sleep & Wake Disorders and George Washington University Medical Center. “Electronics are prevalent in American homes, so it is important for parents to have a family strategy..”

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Advice to improve your child’s sleep

To improve your child’s sleep, try these sleep tips: • Make sleep a healthy priority in your family’s busy schedule. • Set appropriate and consistent bedtimes for yourself and your children and stick to them. • Know how your child is using electronics in the bedroom. Create a plan for appropriate use at night and set boundaries about use before and after bedtime. • Educate yourself and your child on how light from electronic device screens can interfere with sleep. • Talk to your child about the importance of sleep for health and well-being. • Talk to your child’s teacher(s) about your child’s alertness during the day. • Let your child’s teacher(s) know that you want to be made aware of any reports of your child falling asleep in school. • Remember that you are a role model to your child; set a good example. • Create a sleep-supportive bedroom and home environment, dimming the lights prior to bedtime and controlling the temperature.

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This and event is part of Bridge the Playmakers Racerace. Series, a Mackinac Run Qualifier is endorsed endorsed by by the the Governor’s Governor’s Council Council on on Physical Physical Fitness, Fitness, is This event is part of the Playmakers Race Series, and a Mackinac Bridge Run Qualifier race. abyMackinac Run Qualifier is endorsed Governor’s Council on Physical Fitness, Thisand event isthe part ofBridge the Playmakers Racerace. Series, Register today! and Mackinac BridgeCouncil Run Qualifier race.Fitness, is endorsed the Governor’s on Physical Register today! and a Mackinac Bridge Run Qualifier race. Register today! For information, call 517.676.0500. Register today! Early registration fee is $25. For information, call 517.676.0500. Registercalltoday! For information, 517.676.0500. Early registration fee is $25. registration fee is $25. ForEarly information, call 517.676.0500. registration fee is $25. For Early information, call 517.676.0500. Early registration fee is $25.

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APRIL 2014

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100% of net proceeds to benefit Mason Public Schools • Healthy & Fit


Food of the month: Basil

by Gina Keilen

What is it?

How to Prepare and Cook:

How to Select and Store:

What do you get from it?

Basil is a common ingredient in tomato sauces and pesto. Pairing well with tomatoes makes it a great addition to tomato pizzas, such as margherita. It also goes well with sweet bell peppers, fish, wine or garlic-based sauces, blended with butter for a sauce or condiment, or eggs. No matter what cooked recipe it is added to, it is best to add it near the end of cooking to get the most out of its flavor.

Basil in an herb related to the mint family of rosemary, lavender, and oregano. It has round, usually pointed, green leaves; however, you can also find them in shades of red or purple. There are more than 60 varieties, all offering different tastes ranging from cinnamon or lemon to a more peppery taste. It can be found both fresh and dried, with the former being much more flavorful. Basil has been regarded as the ‘king of herbs’. When possible, look to get fresh basil over dried for better flavor. The leaves should be a dark green and free of spots or yellowing. Store fresh basil in your fridge, wrapped in a damp paper towel for up to 4 days. If you have a bunch of basil, try to store them stems-down in water with a plastic bag over their leaves. They will last in your fridge for up to week if you change the water frequently. If you buy the dried version, store them in a dark, cool, and dry place for up to 6 months.

Did you know?

If you find your neighbor yelling at their basil plants, they may be onto something - the ancient Greeks and Romans believed basil would only grow if they screamed and shouted while they sowed the seeds.

Basil provides Vitamin A, C, and K, iron, and calcium along with fiber, and potassium. It’s associated with supplying antioxidants, helping prevent atherosclerosis, and has antibiotic characteristics.

Try It! Pesto


A little here, a little there:

• Puree it with oil, garlic and pine nuts for a great condiment of pesto • Skewer together a piece of mozzarella cheese, grape tomato, and a basil leaf for a bite-sized caprese salad • Simmer in oil and then strain it for flavored oil • Chop up and sprinkle over hot pizza


1/4 cup walnuts 1/4 cup pine nuts 3 tablespoons chopped garlic 5 cups fresh basil leaves, packed 1 teaspoon salt 1 teaspoon pepper 1 1/2 cups olive oil 1 cup grated Parmesan cheese Process walnuts, pine nuts, and garlic in a food processor for 30 seconds. Add basil leaves, salt, and pepper.


Results That Move You

Saturday, May 24

9 a.m. Lansing COmmunity COllege Come, start your summer with us along the banks of the Grand River, at the 3rd Annual Capitol Memorial Run 5K. Register online via the Playmakers event calendar or the Michigan Running Foundation webpage.

Amie Brown

Direct: (517)706-2450 Cell: (517) 202-5534 Fax: (517)492-3450

$18 before May 19th 2014, $25 up to race day. Can’t wait to see you all there!


Healthy & Fit • APRIL 2014

Fit Features ON TH E C OV ER

Kimberly Fritzsche To say Taekwondo gave Kimberly Fritzsche, 31, of Owosso, the confidence to achieve anything would be an understatement. A “bully target” as a teen, lacking self-confidence in college, Fritzsche hit a low when her grandmother, who raised her, died from a heart attack. It was then that she decided to make a difference. “After grieving, it was time to do something about the huge void in my life and my suffering self esteem,” she said. “I just couldn’t live my life hiding in fear, so I decided to enroll at my local Dojang, Shiawassee Martial Arts Center, just to get out of the house.” That was 10 years ago. With the help of her instructor, and those at MSU Taekwondo Club, she’s become a 1st degree black belt, won a national championship and now represents the United States at a world class level. Read her full interview at

Jojo Allen


Since being on the January 2011 cover of Healthy & Fit Magazine, Jojo Allen, 34, of Tustin, has been busy. Now the mother of twins, Allen, who is an insurance agent has embraced health and fitness as a new way of life, even becoming a Beachbody Coach. “It was an amazing experience to be on the cover,” she said. “I had worked so hard to get into the best shape of my life. It was an amazing accomplishment to be featured. I truly am a happier and healthier version of my prior self. I love that I am installing these healthy habits into my children.” She has put an emphasis on eating healthy foods. Her favorite workout is running, but she’s also done several other workouts like Insanity, and heavy weight lifting. “I never used to run, now I have many races, including two half marathons, under my belt.”


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Sunday, May 18, 2014 9 a.m. race start

13062-Healthy&Fit_Dobie Ad_3.5x2_CMYK_fnl.indd 1

5/6/13 7:52 AM

Valhalla Park, Holt 8 a.m. registration/packet pick up

register online at: For info: (517) 882.1495 email:

Family Friendly! Teams Welcome! APRIL 2014

3460 Dunckel Rd., Lansing • Healthy & Fit



Green acres is the place to eat Celebrate Earth Day every day. by Lisa Marie Metzler

food goes to landfills or the garbage disposal and the United States is the top offender. Unfortunately, we are conditioned to steer away from slightly bruised foods or parts of the food that are in fact, edible. We’re slowly getting back to what our ancestors did — eating everything edible whether it is produce or meat. For instance, the beet greens can be cooked down and braised with pears. My personal favorite to use all of the broccoli is to eat the stems. Just peel off the outer level and they are a tender and tasty treat to add to the broccoli flower or eat on their own. Another good example is when you are trimming a beef tenderloin. Instead of discarding the smaller pieces not suitable for the fillet, use them for beef pepper steak over rice. Check out for more ideas.


ccording to the Environmental Working Group, one of the highest carbon footprints of all foods is beef. Choose grass-fed beef when possible. Growing grass to feed the animal requires less energy than growing grain— and no pesticides and excessive water are involved. Another bonus is that grass-fed beef packs more omega-3 fatty acids, vitamins A and E, all with fewer calories. Check your local farmers market and CSA farms as more farmers are offering grass-fed and hormone-free beef, poultry and pork. Visit for farmer markets and farms near you. If you have a smartphone, download the Locavore or Farmstand app for markets, recipes and events happening at your local market. Not only will you be supporting local growers but you’ll be eating healthier fruits, veggies and beef. The average ride for food is 1,500-3,00 miles versus the 150-300 miles for locally produced food! Reduce pollution and eat food at its


nutritional peak by buying local. Don’t forget to take your reusable shopping bags to the market or wherever you go shopping. Catch of the day Which types of seafood are sustainable, low in mercury and other toxins as well as better for the earth? That’s a loaded question, when you’re short on time and buying groceries. The United States has stricter safety rules and environmental rules than most other countries. A sea of information is found easily at Fishwatch. gov. Download the Seafood Watch app for recommendations on buying ocean-friendly seafood and sushi in your region of the United States. The app will give you a “Best Choice,” “Good Alternative,” and “Avoid,” option. Waste-not The jumbo bag of asparagus at the warehouse store seemed like a good idea at the time. Your intentions were to cook and freeze it but most of it rotted in the veggie drawer. The United Nations estimates that one-third of the world’s

Healthy & Fit •

BYOB BPA-free bottle that is. Some food containers and bottles contain bisphenol A (BPA), a chemical now associated with obesity, insulin resistance, reproductive abnormalities and brain and behavior problems to name a few. Plastics marked with numbers make it easy to reference which is the safest. Numbers 1,2,4 and 5 are reportedly free of BPA and recyclable, while numbers 3,6 and 7 should be avoided as they are potentially harmful and difficult to recycle. Opt for reusable containers for you water or coffee. Besides the health and earth-friendly benefits, bringing your own mug to the coffee shop could yield a discount. Clean up your act Once you’re done eating the catch-ofthe-day, save water and run a full load of dishes in the dishwasher. The California Energy Commission reports that a fully loaded dishwasher requires 37 percent less water than hand washing. Skip the rinse hold setting as this will take more energy to heat the water. For more ideas to celebrate Earth Day, April 22, visit

Lisa Marie Metzler is a certified personal trainer and freelance writer. She loves to spend a sunny afternoon at the farm market buying and sampling fresh produce and chatting with the growers.

APRIL 2014

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Healthy & Fit Magazine April 2014  
Healthy & Fit Magazine April 2014  

This is the April 2014 edition of Healthy & Fit Magazine.