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Healthy & Fit DECEMBER 2017

e h t s It’

BRANDI JOHNSON This blogger likes to share her fitness secrets


HOLIDAYS AND FOOD TROUBLES? How to deal with food sensitivities at the table

YOGA VERSUS EXERCISE Factors to consider when choosing

t f i Guide G

! e u s s I


Ideas to make winter less gloomy


How to be resilient when the going gets tough


Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!

2299 W. Grand River Ave. Okemos, MI




HColiday lassic 5K RUN/WALK

Bring your family and join the Christmas Eve fun at the 4th annual Playmakers Holiday Classic 5K and Children’s Spartan Sprint! Start the holidays active and healthy with family and friends! Awards for: Best Santa Best Holiday Costume Most Spirited Spartan

Sunday, December 24 9:00am Jenison Fieldhouse • MSU Campus

Cost: $25 Spartan Sprint: FREE to registered participants

All participants receive New Balance holiday socks and a holiday ornament!

For information & registration, visit:


Healthy & Fit Magazine


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


Food sensitivity and the holidays Don’t let it compromise your holidays.






12 14 15 16 17 18 4


Shelly Hunter dropped 103 pounds and has more energy than ever!

Shrink costly healthcare

Dr. Susan Maples gives some suggestions.

Rethink your drink

Infused water is a great alternative to speciality drinks.

Be resilient in tough times

Regulate your behavior and become stronger.

Returning to work after injury

Rehabilitation plays an important role.

Get out of your comfort zone

When it comes to working out, learn to push through your limits.

Healthy & Fit •

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Winter safety tips

Take proper care in snow and ice to prevent injury.

Eating success

7 steps to take to create healthy habits for your diet.

Holiday Gift Guide

This year’s guide has some great ideas for your fitness friends.

Yoga vs. exercise

Three distinguishing factors to consider.

Fit Bits

Holiday eating tips to keep you sane this holiday season.

Where fear lives in the brain

Try neurofeedback. It may help!


Clip and return the form today! YOUR SUBSCRIPTION NAME: ADDRESS: CITY: STATE: ZIP:


Make check payable to Healthy & Fit Magazine. Send to PO BOX 744, Okemos, MI 48805




Thanks again for a great year, be ready for big changes in 2018


ecember is a great time to clean out the desk and get ready for the new year. On the business side, we have a new look in store for you, our readers. We’ll debut the new Healthy & Fit Magazine with the January 2018 issue. Now that we’re about to enter our 13th year of business, we decided it is time for a redesign. And speaking of new looks, wait until you see what I have in store for you. That’s me, personally. The last couple of months, I’ve written about my healthy fitness journey. It’s been going very well and as of this writing, I’m down about 45 pounds. I feel great! The worst part of this is that I don’t have a lot of clothes that fit. My old stuff is swimming on me. The best part is that I get new clothes. Luckily, I timed it for Christmas so I expect to see a few new garments under the tree this year. Which is good, because I’m not much of a shopper. I do like the way I look though. Being tall (6’6”), I’m always going to wear an XXL. When you’re heavy and tall, there are a few more “Xs” on the label. But that’s the old me — wait until you see my “after” picture. You have to wait for the new, upgraded magazine to see the new upgraded Tim. It’s worth it. Trust me!! I want to take this time to thank all of our advertisers, writers, distributors, printers, photographers, proofreaders, and everyone else that continues to make this publication great. We had a great year and are excited to continue into 2018. If you haven’t had a chance to do it yet, visit our social media pages on Facebook and Twitter. We feature videos, stories and more. Best of all, you can reach out to us and get a response pretty quick if you have a question about how to become involved with the magazine. We’re always looking for Success! stories, as well as Fit Features. If you want to know more, visit those social media sites. Happy Holidays. May they be safe, joyous and spent with loved ones. You’ll see more of the magazine and much less of me in 2018. Enjoy the issue!!



Healthy & Fit •


Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

Lisa Marie Conklin

Lisa Marie Conklin is a certified personal trainer and freelance writer. Conklin provides the Fit Bits information.

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Her e-mail:

Tom Matt

Tom is host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network. For more information visit

Ryan Haughey

Ryan Haughey B.S. CPT - ACE, SASTM is fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.


517.599.5169 Healthy & Fit Magazine 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.


. s b l 0 2 Lose e r o m r o ! s y a d 0 in 4


Dr. Denise Rassel, PSc.D

(517) 507-0084 517-507-0084



535 N. Clippert St. Lansing, MI 48912

Wellness & Weight Loss

*Complete details of the NutriMost Guarantee can be seen on our website or in the office upon request and prior to the sale. Results may vary based on an individuals physical health, diet, personal commitment and adherence to the NutriMost program. Doctor Supervision is provided by licensed Professionals. **This Pastoral Medical Association (PMA) practitioner does not practice medicine. More specifically, this practitioner does not: examine, diagnose, treat, offer to treat, cure, or attempt to cure: any physical or mental disease or disorder, or any physical deformity or injury. Nor does this practitioner prescribe or recommend any drugs or medicine.

Fit Features ON THE COVER: Brandi Johnson Brandi Johnson, 38, of Mason, is this month’s cover. She’s a married mother of two children, Issac, 12, and Ivy, 7, who works as a full time health and wellness coach with BeachBody, a blogger (hotandhealthymomma. com), with a side business in home design and remodeling. “Working out for me began as a way to gain confidence with body image issues, but it really was for my health,” she said. “Genetics don’t lie and at 35, I had cholesterol and blood pressure on the rise despite not being overweight. I knew I wanted to be proactive with my health, and not reactive. It’s funny, even now I don’t love working out but I love the way I feel, and it’s a habit. It’s now just a necessary part of my day.” Johnson, who suffers from Lyme disease, has had to modify her workouts. “I love all workouts but my favorites include weight lifting,” she said. “Prior to Lyme disease, I could do most any workout without a second thought. These days, my workouts are less intense, shorter time frames, and a lot less jumping due to my knees.” Johnson said Lyme disease affects people differently. She’s suffered with joint issues. “ I start each day feeling better but often walk like a much older person by nighttime. It seems counterproductive to work out with joint issues but I find as long as I don’t over do it, it actually helps the lubrication of my joints. Plus, the mental release is very much needed with any chronic illness.” Johnson has a healthy diet, with a little bit of dark chocolate. “I’ve also found that what I eat also really affects the inflammation in my joints as well,” she said. “I didn’t come into my fitness journey with a huge physical weight loss journey, it was a mental journey. It’s given me confidence, strength, wellness, a place to leave my frustrations, and most importantly, the tools to thrive even in the midst of some of life’s greatest challenges.” She said her blog has been a nice release, too. “Creating a blog, coaching others through their fitness journey, sharing my journey on social media is such a wonderful way to connect with and help others,” she said. “If I can share my journey — the good, the bad, and the ugly— and show one more person that if “I” can do this, they can that makes it all worth it.”

We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an e-mail to Healthy & Fit Magazine Publisher Tim Kissman at: or use our Contact Us page at


Healthy & Fit •






Fit Features Amber Smith

Pamela LaMarsh

Amber Nicole Smith, 24, of Mason, knows the value of fitness in her everyday life. The former high school athlete turns to exercise as a way to deal with her depression and anxiety. “The more I learn about health, the more I realize I want to live a healthy lifestyle,” she said. Smith, who is a special education aide, said her workouts include running, with a steady mix of elliptical training, StairMaster work, free weights and TRX, as well as group fitness classes. She said she hopes the workouts will help her with some upcoming goals. “I’m running the Viking Dash Trail Run in February,” she said. “Beyond that, I hope to one day be able to run a 5K in less than 20 minutes.” Smith is a vegetarian, loves almond butter and fights all too common sugar cravings by eating small amounts. Her advice to others looking for a healthier lifestyle is to find something you love and stick with it. “I’ve tried lots of classes,” she said. “I truly believe there is something for everyone.”

Erica Spencer Photography • 517.980.4951

Pamela LaMarsh, 71, of Holt, won’t let her battle with chronic lump lymphocytic leukemia (CLL) slow her down. She’s part of Team Playmakers and makes sure to stay as active as she can. “I need to keep moving so I don’t sit around feeling sorry for myself,” she said. “The biggest challenge with CLL is the fatigue.It is so overpowering it’s hard to put one foot in front of the other.” CLL is a type of cancer of the blood and bone marrow - the spongy tissue inside bones where blood cells are made. Among the symptoms she suffers from are swelling, weight loss and fatigue. LaMarsh said staying active certainly helps her outlook. “I think I would still be sitting in my chair without this group,” she said. “Everyone is so encouraging. The best piece of advice my doctor gave me was to join this group. Getting out in the fresh air and moving and laughing with these women has been the best medicine.” She said she mostly follows the Paleolithic diet, meaning she tries to eat foods presumed to have been the only foods either available or consumed by humans during the Paleolithic era. Her goal is to get stronger. “I am trying to get the energy to do some weight training,” she said. “It is a challenge for me. I avoid the gyms because there are just too many germs. My immune system is compromised so no gyms for me. I struggle with doing a program at home.” Her advice is simple to others who struggle with fitness: just show up. “My self-motto is ‘Get up! Makeup! Show up!’ I get up, put on my makeup and I show up for the day. No matter how bad you think things are, there is always someone who would love to be in your shoes.”

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


Healthy & Fit •






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DECEMBER 2017 • Healthy & Fit


Success! Shelly Hunter

Shelly Hunter, 37, of Lansing was tired of being out of shape, overweight and living an unhealthy life. For the past year she’s been hard at work, eating smart and working out and as a result, she’s lost 103 pounds. “I feel better than I have my whole life,” she said. “My energy level is high, I rarely cry, and mood is often positive and happy.” Here’s why: What made you feel like you needed a healthy lifestyle change? It was

the combination of feeling sluggish, GERD daily, and being questioned if I was pregnant, among other reasons.

How did you start your new lifestyle? I


was told about Medical Weight Loss from a co-worker, so I set up a consultation. After talking it over with my husband, I decided to sign up the next week. I officially started my weight loss journey 10/31/16 after doing a week of “my last suppers” full of horrible food. 


How is your support network? Do you think they’re important? The Medical

Weight Loss Clinic was a great source of support. At least three days a week I would weigh in, making me accountable. I had the opportunity to talk about my struggles. Another thing that helped was the clinic manager was also a success story — losing 120 pounds with the program. She showed me that it does work if you follow the program. 

How is your diet? Over the year I have

completely changed my eating habits and omitted too many things to mention. For breakfast I make a veggie egg white omelet and have oatmeal with natural peanut butter. I have two snacks during the day which varies, but it’s usually hard boiled eggs or tuna with some kind of fruit. Lunch is some kind of lean protein with vegetables and a healthy starch, such as brown rice. Dinner isn’t much but vegetables, plain greek yogurt and a small portion of protein. 

Do you ever cheat on your diet? I always have desires to cheat but never do because I NEVER want to go back to the way it used to be! When presented with temptation, I eat whatever healthy snack is available to curb that urge. 

What’s your typical workout like? After

losing all my weight I have enough energy to work out twice a day, six days a week. I work out at Elite Fitness where there is a variety of group classes. My 12

Shelly Hunter Before 276 lbs After: 173 lbs. Height: 5’9”

morning classes vary, but I will do spinning three of those mornings and the rest will be circuit training or what is called HIIT (high intensity interval training).

How has fitness helped you with your lifestyle? I added workout classes to my healthy diet in February and have accelerated the weight loss

process. My goal at this point is nonscale victories such as more tone and definition, ability to do pull ups and push ups, as well as maybe a size or two smaller in pants. My co-workers, Medical Weight Loss team, Elite Fitness community, husband, and family have given me so much support and encouragement along the way and continue to do so. 

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 •



Healthy & Fit Magazine would like to highlight and feature the top fitness professionals in the Greater Lansing area. To do this, we need your help!

If you have engaged a fitness professional to help you achieve your healthy and fit goals, and you feel they are making a difference in your life, please tell us about them! We are looking for the top personal trainers, yoga instructors (yogi), Crossfit coaches, dance instructors, fitness class leaders and running coaches. If we missed a category, let us know! We’ll take all nominations to the Healthy & Fit Magazine review board, and will feature selected stories/individuals in the magazine.

Submit your nomination at:


Shrink costly healthcare

Here are some things you can do. by Dr. Susan Maples


re you shocked at the sky-rocketing costs of your health insurance premiums? Buckle your seatbelt because it’s going to get worse. With the US at twice the per-person cost of health care (among the 17 most industrialized countries), we are also in last place for health and sadly, declining. The US Centers for Disease Control and Prevention estimates that we are right on target for a steady downslide until at least 2050. By then one in three adults will have diabetes, one in two heart disease, and cancer is expected to supersede heart disease. The cost of sickness will be absolutely crippling to our citizens, and prevention is our only way out. Unfortunately, human nature keeps us short-sighted, enjoying the short-term guilty pleasures of processed sugared-up food and some screen-time on the couch.


Adlai E. Stevenson said it best: “Man is a strange animal. He generally cannot read the handwriting on the wall until his back is up against it.” If you are freaked out enough to help fight these stats, maybe start by cleaning up your diet, getting moderate daily exercise and…. taking your oral health seriously. The health of our mouths affects the health of our bodies immensely! It’s one way to save billions of dollars for the health care system and thousands for individuals.Consider the financial impact spelled out by some recent and reputable population studies: If only….60 percent of diabetes patients better managed their gum disease our US healthcare cost savings would be about $29 billion per year. (This is $1,845 per diabetic adult). If only….40 percent of pregnant women better managed their gum

Healthy & Fit •

disease, our savings would be about 7 billion a year. If only….50 percent of dental related emergency visits were handled in a community setting (instead of an emergency room), savings would equal about $826 million per year. That said, imagine the cost savings if we could pre-empt dental related emergencies by addressing oral disease in the preventive visit, before it becomes urgent. I invite you to be a BlabberMouth with me. Help your children and grandchildren divert the crippling cost of our illness and live a healthier and happier life. Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Reach her at



Rethink your drink

The calories can add up quickly. by Ryan Haughey


s you endeavor to eat healthy and exercise, have you ever thought that what you drink might be holding your health goals back? Living in a world of so many specialty drinks from coffees to sports drinks to cocktails, with the convenience of them being available on every corner makes stopping for that Carmel Frappuccino just that much easier. When you consider the specialty drink do you ever consider the number of calories you are consuming? That delicious 16 ounce Frappuccino contains 280 calories, even choosing to hold the whipped cream. Add the whipped cream and you can bump up that count to 430 calories. Maybe the specialty coffees are not your thing, but you are deciding to be “healthy” and go with your favorite

Gatorade; that 20 ounce Gatorade contains 150 calories. When it comes to cocktails and other alcoholic drinks like a pint of beer, you can be looking at 197 calories. To put that in perspective, that is as many calories as a slice of pizza, and there is no nutritional benefit coming from your beverage. Red wine contains 125 calories, white wine contains 120 calories and an Old Fashioned has 155 calories. A great alternative to specialty drinks is infused water; it’s full of flavor and contains no calories. Infused water can help improve mood, flush toxins from your body, increase your metabolism and naturally help your body release fat cells for weight loss. Here are some easy and great tasting infused water recipes to try. • Lemon mint – great source of Vitamin C and is crisp and refreshing • Apple cinnamon stick – great for

boosting your metabolism • Ginger mango – great for metabolism and natural pain/inflammation reducer • Tangerine strawberry – great for Vitamin C and metabolism • Cucumber lemon – great for Vitamin C and flushing toxins Add the fruit, herbs, spices or whatever you want to use into a bottle or pitcher of cool water, or you could add it to the bottle/pitcher and then fill it up with water. Use thin slices or small cubes because the flavor will infuse more quickly. Let the water sit for a few hours to allow the flavors to infuse. Ryan Haughey B.S. CPT - ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.

Fitness & Lifestyle Sampler Workshop: AforMorning Women Saturday, January 27 • 7:30 a.m. – 12:30 p.m. University Club of MSU Fitness Center Registration Opens: 7:30 a.m. • Breakfast: 8:15 a.m. •

Classes: 9:00 a.m.

Bring your girlfriends, neighbors, and family for a fun-filled half-day event that focuses on women’s health, fitness, and camaraderie! Childcare available for an additional fee. Light Breakfast & Lunch Included • Inspirational Fitness Tips Sampler Fitness Classes • Vendor Shopping Express Spa Services (additional fee)

U-Club Members: $35 • Non-Members: $40 Mention this Healthy & Fit Ad and receive a free water bottle (limited supply)!

RSVP at 517-353-5113 • 3435 Forest Road • Lansing MI 48910 • DECEMBER 2017 • Healthy & Fit



Be resilient in tough times

Regulate your behavior and become stronger. by Tom Matt


hroughout life we may experience, and overcome, stressful events or negative experiences. Over time these moments build our resiliency muscle (RM). It’s the key to weathering the storm that is life. Strengthening the ‘RM’ is a skill that can be learned. Through the cognitive process known as neuroplasticity our brain has an amazing ability to adapt, and improve. Dr. Daniel Goleman wrote about this in his bestselling book Emotional Intelligence. This book, that opened the door to the emerging discipline of behavioral neuroscience, states that sometimes in tough times we become, “emotionally hijacked.” The key is to regulate our reaction and behavior. It can be difficult to be grateful at times because our brain is programmed to protect us, (flight or

fight); think of walking through the woods and seeing a stick on the ground. Is it a snake or a stick? The more we can adapt, the stronger the path in our brain becomes, the more resilient we become. As we embrace an attitude of gratitude and gratefulness our personal ability to rebound is enhanced, avoiding as Dr. Goleman wrote, the amygdala hijack. The amygdala is the emotional part of the brain, which regulates the fight or flight response. Challenging times will happen in life. When they do, practice asking yourself, “what am I feeling?” and consider the message, or the takeaway: can we learn from them? Think of these life lessons as small wins or little victories, this works because the pause we take regulates the reaction. Flourishing in life involves struggles,

growth, authenticity, compassion and gratitude. Remember these tips: • Strength comes from struggle • Identify and understand habitual triggers that set you off • Give yourself a millisecond time out before reacting. Regulate • Pause and process emotional moments • Embrace small wins • Resilience is a skill Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. He holds Bachelors and Masters degrees from MSU, is certified from the National Academy of Sports Medicine as a CPT/FNS/SFS. For more information please visit



In Greater Lansing, Michigan you’ll find a one-of-a-kind sports experience. Premium venues, team friendly dining, comfortable lodging and guidance from a full-service sports commission. Come play in Greater Lansing, Michigan— because we love the game.

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Healthy & Fit •



Returning to work after injury Rehabilitation plays an important role. by Margaret Koch


ork is such an important part of our lives – it gives us meaning and purpose. Having a job allows us to feel competent and successful, plus earning a paycheck helps us meet our needs and supports our families.

But, an injury or disability can make finding a job difficult. You may experience challenges with memory and attention, you might have physical challenges, and your social skills may be affected. Our minds are often flooded with questions: Will I be able to go back to work? Will I need to find a different job? Who will help me return to work? Fortunately, vocational rehabilitation programs can

“Going back to work, whether it’s the job you did before or a different one, is a big step.” help you with this process. If you were working prior to your injury, it’s best to think about Vocational Rehabilitation sooner rather than later. Here are some other tips to get you started: • Contact the Human Resources department at your employer to determine if you qualify for benefits such as short or long-term disability insurance. • Determine your benefits. Unfortunately, private health insurance does not cover vocational rehabilitation, however there are other options. 1) If you were injured at work, you are entitled to Workers’ Compensation insurance, which provides wage replacement and medical benefits. 2) If you were injured in a motor-vehicle accident, you may be entitled to medical and rehabilitation 3) If neither of those options apply, contact Michigan Rehabilitation Services, which helps those with disabilities prepare for, obtain, or regain employment. Going back to work, whether it’s the job you did before or a different one, is a big step. Thinking about returning to work early on will help you develop a plan and be successful. Margaret Koch, B.A. has over 35 years of experience in Vocational Rehabilitation. She is the Director of Vocational Services at Hope Network Neuro Rehabilitation. You can reach her at 616.940.0040, ext. 18270 or at

DECEMBER 2017 • Healthy & Fit



Time to get out of your comfort zone Work out to push through your limits. by Jon Greene


o you ever get frustrated as to why you are not getting the results you think you deserve? Obviously, there are many variables to successfully changing your body composition but one of the most easily identifiable areas of concern is the intensity of your workout. Whether you have been working out for years, starting a new routine, or just coming out of the starting gate it is hard to push yourself out of the comfort zone. Over the past 20 years as a personal trainer, I have noticed that one of the most common reasons clients give for hiring and retaining a trainer is not only to advise them on form and exercise selection, but also to provide the extra motivation to increase the intensity of their

workouts. People have a natural tendency to set limits for themselves and by doing so they unwittingly lower their potential for progress. Working out should be all about getting out of your comfort zone and pushing through your perceived limits. In general we tend to stick with things that we are good at. Exercise is no different. People have a tendency to choose a mode of exercise that they are naturally skilled at. We have all seen the weightlifters that only lift, the runners who only run, and the cyclists who only cycle. Although these individuals may be great at their chosen activity, they almost are always lacking in other aspects of fitness. The take home here is to incorporate exercises that encompass all aspects of fitness for a complete

workout. Getting out of the comfort zone can be a worthy goal in and of itself. As a trainer, there is nothing better than watching someone achieve something they have never done before and gaining newfound confidence. Whether it is getting your heart rate up a few more beats than usual, doing high reps as opposed to low reps, or just doing exercises that you never do may just be the stimulus needed to see further results. So, during your next workout ask yourself this question: am I training outside of my comfort zone? Hopefully the answer will be yes! Jon Greene is the wellness director at the YMCA of Metropolitan Lansing, Downtown Wellness Center YMCA. Reach him at (517) 827.9640.





Healthy & Fit • DECEMBER 2017


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Winter safety tips

Snow and ice could mean slippery conditions. by Mackenzie Patterson


concussion is a brain injury that occurs from a direct or indirect hit to the head, as in the case of a sports injury, fall, or motor vehicle accident. It may or may not involve a loss of consciousness. Infants and children (ages 0 to 4), adolescents and young adults (ages 15 to 24), and older adults (ages 75 or older) are at greatest risk of brain injury. Gaining a better understanding of concussion leads to a better diagnosis, treatment, and prevention. Concussion symptoms may appear mild, but can lead to significant, life-long impairments. Origami’s concussion care services provide expert assessment and education designed to help you better understand how to respond to your unique injury. The winter season has officially


arrived, meaning that snow and ice could make venturing outside dangerous. The winter is a particularly hazardous time of year for slipping and falling. Falling is one of the leading causes of brain injury. Before you step outside this winter, please keep the following safety tips in mind: • Thoroughly and regularly salt driveways, sidewalks, and stairs. • Walk carefully across parking lots and provide children and seniors with additional support. • Use proper footing when shoveling snow or scraping ice off the car. • Wear shoes with good rubber tread for traction to reduce slipping. • Wear a helmet and protective equipment during winter sports. • Avoid head first sledding. • Dress in layers to ensure that you are properly shielded from the frigid

Healthy & Fit •

cold temperatures. • Get your vision checked to make sure see clearly when maneuvering through the winter elements. • Keep your hands free. Avoid putting your hands in your pockets and carrying heavy loads, this may offset your balance on an icy surface. • Avoid overexertion when shoveling or clearing ice off of your car. This may increase your chances of falling. Mackenzie Patterson, MS, OTRL, CBIS is an occupational therapist and a certified brain injury specialist at Origami Brain Injury Rehabilitation Center. For more information on the services Origami offers to brain injury survivors and caregivers, contact or (517) 336-6060 or (517) 336-6060.



Eating success

7 steps to take to create healthy habits for your diet. by Justin Grinnell


f you are looking to improve your eating, it’s important to understand the challenges that lie ahead. You probably already know that you can’t just totally change the way you eat and expect success. This is why I created the “7 Steps to Eating Success.” You don’t have to go in order and

meals less often. Intermittent fasting can also be an option for you. There is no one way that science has found to be the best way. In the end, you need to find what works for you! 6. Workout nutrition

Workout nutrition really doesn’t matter for most people except elite athletes training specifically for maximal muscle

you can start with any of the steps. I suggest starting with the one that you feel needs improvement. Try it for 28-days, then move to the next one. If

adaptation and/or training with high volume and intensity (potentially multiple times every day). For those:

you become 80 percent proficient in each of them, you are off to a great start! 1. Reduce nutritional deficiencies

1-2 hours before and after:Eat an appropriate meal as outlined above.

In order to see if you are deficient in a nutrient, you can utilize blood, saliva, and urine testing with your doctor. But you can start here with a simple intake

During Have water, a branched-chain amino acid drink (5-15 grams mixed in one liter of water), or a protein plus carbohydrate drink.

with what we call the Big 4 Nutrients

Water If you have a low level of hydration, drink more water. Vitamins and minerals Eat more fruits, vegetables and possibly take a green food supplement to help. Protein Eat more foods rich in protein and considered a whey or plant-based protein powder to help. Essential fats 95 percent of the population is deficient. Eat more foods that contain essential fats and consider taking a fish oil, algae oil, or plant-based fatty acid supplement to help. 2. Choose high-quality foods

Trying to keep track of the calories and macronutrients using some type of calculator can be tough. There is a possible 20-30 percent error when counting calories and macronutrients. It can also backfire since it can lead you towards focusing just on food

quantity rather than quality. We feel the following method adapted by Precision Nutrition is a better way—The hand measuring system! Your hand is proportionate to your

body, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients - minimal counting required.

Eating the highest-quality foods is much more important than the amount (calories and macronutrients). The best way to “clean up” your nutrition is to simply eat whole foods, as

1 serving of protein = palm 1 serving of vegetables = fist 1 serving of carbs = cupped hand 1 serving of fats = thumb

3. Reduce low-quality food

should consume one serving of each. You will need to adjust your portion sizes based on activity level, goals, previous health history and other factors.

they are grown in nature.

After you start to increase the quality of your food and reduce nutrient deficiencies, start to ditch low quality food such as candy, soda, processed grains, fried foods, low-quality protein sources and foods at restaurants. 4. Use your hand for food portions, not calories DECEMBER 2017

To start out, men should consume two servings of each category and women

5. Choose your meal frequency

As long as we eat the right foods in the right amounts, meal frequency is a matter of personal preference. You could eat smaller meals often or large

After Consume 20-40 grams of a high-quality protein powder. We like grass-fed whey protein. If you are someone that has a high-activity level or are looking to put on some muscle, 20-60 grams of carbohydrates would be helpful to consume. For fat loss, ditch the carbs after a workout. 7. Plan, shop, prepare This is where everything comes together. You could even argue that this is the most important component of healthy eating. As they say, “ If you fail to plan, you plan to fail.” Here are the steps we suggest to stay on top of meal preparation: Look ahead - For which busy days in the coming week will you need preprepped meals? Make a menu - Jot down ideas for your pre-prepped meals. Keep this general; nothing five-star. Shop for your food - Buy the ingredients for your pre-prepped meals. Cook for the week or next day - Cook time-consuming meal components: chicken, veggies, potatoes, etc. We like to use the crock-pot and one-pot meals like chili, soups, stews and the like. Store it where you can use it easily - Pack your prepped food in stackable clear containers and make them accessible in the fridge. • Healthy & Fit



Food sensitivities and the holidays Don’t let food allergies compromise your good times. by Dr. Chad Larson


s we slowly, grudgingly remove the remnants of holiday festivities, feasts, goodies and other indulgences from our pantries this January, these items are replaced by many of us with resolutions, new fitness attire and a revamped grocery list. The season’s culinary gluttony has left many of us feeling bloated, sluggish, overweight and out of shape—and we can always count on New Year’s trends featuring the latest fads in exercise and weight loss, promising better health and elevated energy, to get us motivated to right the ship. Unfortunately for many, even the most earnest, committed attempts to make healthy changes for 2018 can leave us feeling unwell. It’s difficult to understand how some individuals can be in phenomenal shape and maintain a healthy waistline and eat whatever they want with minimal efforts while others can eat healthy and work out every day while struggling to lose a pound and simultaneously feeling poorly. The fact is, what works for one person won’t necessarily work for another. All of our bodies are unique, with different biological makeups, requiring individualized care. And the most significant component to feeling healthy is finding the right foods that each of our bodies respond well to for the best dietary results and overall health. What gets lost in all the trendy diet books and meal plans is that healthy foods can lead some people to feel poorly, for a variety of reasons. Certain foods can cause temporary gas or bloating far worse in some than in others. Some people are allergic to specific nutrient-rich whole foods, often causing obvious immediate reactions. Absorption levels of different vitamins and nutrients in a food can vary from one individual to the next. But perhaps the most unrecognized, life-altering contributor to a body’s reactivity can be attributed to autoimmune-related food sensitivities. The American Autoimmune Related Disease Association (AARDA) reports 22

that approximately 50 million Americans suffer from autoimmune disease. Because genetic disposition to autoimmunity is a huge factor in possible development of an autoimmune disease, avoiding foods that cause inflammation can help suppress the onset of such. There are certain foods, such as those high in sugar, dairy, fatty and cured meats, and alcohol that are known to be generally inflammatory. However, with autoimmune related conditions, an individual’s system can have an inflammatory response to a variety of different proteins. So how does all of this relate to weight loss, or lack thereof? Inflammation occurs from the body’s continual attack on what it perceives to be foreign cells or irritants and its inability to fight them off. The body’s production of anti-inflammatory chemicals can disrupt its level of leptin, a hormone that regulates your appetite and speeds up your metabolism. Not only can this hinder weight loss, but it can also cause weight gain, which

Healthy & Fit •

can equate to double-time holiday gain. Plus, if you’re eating foods that make you feel poorly, how much exercise do you think you’re going to get? And how long do you think you’re going to stick with a diet that leaves you feeling unwell? Not long, I suspect. Avoidance of high-inflammatory foods, including those mentioned above, is a great start to conquer weight loss challenges, better health and feeling good. It is highly recommended that you be proactive with regular physicals and visits with your healthcare provider to keep your health in check and discuss your concerns, including testing options that might be beneficial for you. Best wishes for a happy and healthy new year! Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on Clinical Consulting Team for Cyrex Laboratories. Dr. Larson holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences. DECEMBER 2017


How to get through the winter

Tips to help you get through the cold months. by Kimberly Whitfield


Drink herbal tea I always feel relaxed when drinking a hot cup of tea. This winter try different teas and try adding fresh lemon and honey. Here are a couple of my favorites and their benefits: Chamomile tea is a natural stress reliever. Drinking it on a daily basis can be very helpful. Peppermint tea is a natural source of energy, just the smell of peppermint is a stimulant awakening the senses and helping you focus. I hope you find my winter motivators helpful and I encourage you to incorporate some of your own.

have resided in Michigan for 48 years and have found that it’s easier to get through the dreary winter months with a positive mindset. In fact, a few years ago, I incorporated a countdown to spring to help me through it. The countdown starts January 1. Colder months can definitely wear you down, however, we must find ways to get through it. Here is what works for me: Move daily This winter, save electricity and an expanding waistline by heating your body up naturally with a workout. The rise in your body temperature, during a workout, has a soothing, calming effect on your body. A daily workout can give you a break from the daily grind and ease depression. In fact, incorporating 45 minutes of physical activity in the day could change your whole outlook on winter!

Daily affirmation Incorporate a daily affirmation into your morning routine. This daily practice helps to keep you aware of your daily thoughts and words, reducing the risk of letting negativity seep in.

Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at for a list of her classes.

Free Gift with Purchase of a Gift Certificate Online Gift Certiicates available. Open 7 days and 6 nights a week. 2045 Asher Court East Lansing, MI 48823 517.351.9240

DECEMBER 2017 • Healthy & Fit




HEALTHY HOLIDAY Here’s how to use the guide: Look at the products, read the review and then find a local retailer who sells the item you are looking for. We support our local businesses as much as they support us. Most, if not all of the products on these pages, are sold locally. Most of the given sites will provide a list of retailers for you, as well. Enjoy the holiday season, and thanks for reading Healthy & Fit Magazine. We hope you will talk to local providers and try the products we endorse.



1. The AdventureUltra The AdventureUltra from myCharge is a portable charger that offers eight times extra battery life and features a built-in AC Power Port, two USB-A ports and a USB-C port all in a unit that is 1.2 in x 5.8 in x 4.1 in. and weighs only 1.05 pounds. The powerful charger can power a 42-inch television for up to three hours along with charging your electronics such as smartphones, tablets and laptops. $129 |

2. Activ5 Fitness Package Activ5 is a “Tiny Gym in Your Pocket” that effectively tones and strengthens muscles. Activ5 has a durable design that measures more than 200 pounds of muscle force and has proven to increase strength by an average 30 percent through short, 5-minute workouts a few times a day. The Activ5 App personalizes more than 100 workouts (and counting) to your fitness level, tracks your progress. $119.90 |


3. Ryka Devotion XT Training Shoe The innovative Devotion XT training shoe from Ryka offers a truly customized fit and feel for the way you move. It features a breathable mesh upper in a training shoe style with a round toe, an antimicrobial Ortholite footbed, and flex grooves under the ball of the foot. It comes in a selection of colors. $79.99 |

3 4. NapAnywhere Travel Pillow A stiff neck may be inevitable on a long flight...but to the rescue is NapAnywhere, a portable head-support pillow developed specifically by a physician for frequent travelers. This comfortable, portable device can be used effectively while traveling on planes, subways, trains, buses and cars, as a passenger. Small and compact, it fits easily into your carry-on, backpack, laptop bag or purse. The NapAnywhere is available in five colors $49 | 24

Healthy & Fit •




5. Stealth Core Trainer No one likes boring planks. With the Stealth Core Trainer, planks will never be the same again. Made in the USA, this core trainer connects to your smartphone, allowing the user to play games while perfecting their planks. The games are fun, the well padded planking platform is very responsive and the workouts are intense, but thankfully quick. It’s a perfect addition to any home gym. $299 |


6. T-fal ActiBread The T-fal ActiBread guarantees an easy and affordable way to make fresh, homemade bread. With easy-to-operate buttons, users can make fifteen different kinds of bread with settings including: gluten-free bread, gluten-free sweet whole wheat bread, salt-free bread, sweet bread, French bread, cooking, dough, cake, jam, pasta and more. There are three load sizes including, 1 lb, 1.5 lb and 2 lbs and three crust settings: light, medium and dark. $179 | 7. bakBlade 2.0 The baKblade 2.0 with retractable handle is the easiest do-it-yourself back shaver on the planet. The baKblade can be used wet or dry; no shaving cream, soap, lotion or gel is required. To use, simply hold the baKblade shaver with the teeth facing towards the skin and drag lightly across unwanted body hair. The teeth gently grab and cut the hair with no discomfort, similar to a back-scratching tool. $35 |

7 8. Asobu pill organizer bottle Introducing the new, sleek “In Style” pill organizer and water bottle combined…the practical, modern way to keep your pills and water organized.This smart water bottle is equipped with a built-in seven-compartment pill organizer, so you’ll never be without water to wash down your daily medications-seven when you’re on the go. $12.95 |


8 • Healthy & Fit




9 10. Clakit StrapPack Pocket Pouch The StrapPack Pocket Pouch is designed to fit smartphones, wallets, snacks, pacifier, dog cookies - basically things you need often. It also has a second thin pocket for money, permits and other small flat items. $19.95 |

9. Everlast Women’s Athletic Leggings Sweat it out in these women’s athletic leggings from Everlast. The colorful abstract print looks sporty-chic, while the thick waistband shrinks your middle and keeps a snug fit. The stretch knit allows a wide range of movement whether you are at the gym or stretching during some yoga. Once our testers put them on, they didn’t want to take them off! Very comfortable. $24 |


11. Heat Holders® Microfleece Base Layer The Heat Holders® Microfleece Base Layer Long Sleeve Top is made with a specially developed lightweight microfleece that has an excellent weight to heat ratio, a highly breathable construction, flat, non-chafing seams and multi-dimensional stretch, making it very versatile. The top has a quarter zip collar, with a protective chin guard that enables venting as well as heat retention. Baselayer top $24.99 | baselayer bottom $19.99 |

12. Worxx Hat with reflective strips The new Roll Up Cuff Heat Holders® Worxx 4.7 Tog Hat is exceptionally thermally effective, with a new HeatWeaver® plush insulating liner that has been developed to hold even more heat in. Worxx hats are available in high-visibility colors and have reflective stripes for safety. The soft fur-like lining feels great against the skin (this is one time it almost pays to be bald!) and it’s also efficient at using the heat that naturally rises from your head to keep you warmer, longer. Worxx hat $19.99 |


13. T-fal AirBake Copper Cookie Sheet AirBake’s unique Micro-Dome technology distributes pockets of air that provide even heating of the baking surface, meaning better browning, decreased bake times, and practically no burning. It’s made of stamped and folded carbon steel with nonstick coating. Measures 16” L x 14” W Cookie Sheet $14.99 |

13 26

Healthy & Fit •


2017 GIFT GUIDE 14. Krista by BEARPAW Lace detail wraps around and ties in front of this 5.5 inch tall boot. Treated with our NeverWet® technology and 1.5 inch tall Slim Tread Wedge blown rubber outsole for superior cushioning. Nice comfortable boot. Perfect for mid-Michigan winters. $89.99 |




15. K9 Sport Sack This forward-facing dog carrier is a backpack that is simple to use and comfortable for both owner and the dog. Vet-approved and recommended, with K9 Sport Sack no dogs are left behind on any fitness journey! Backpacks are available in different sizes to accommodate a variety of breeds. $69.95|


16-18. RUN MI gear RUN MI is a local brand, celebrating our Michigan heritage! Let the inspiration of Michigan’s beauty and uniqueness inspire your fitness. Michigan winter won’t hold us back! RUN MI is an exclusive brand only available at Playmakers and 16. Run the Mitt Skull Cap $18 | 17. RUN MI Flash Headband $15|


18. RUN MI Run the Mitt Flash Mitten $36|



19. Gracie by BEARPAW Endless comfort, clean styling are just a few descriptions of this lace-entry chukka causal shoe. It’s very comfortable. $49.99 |

Paige Sauer

Talent and hard work have taken her to the top.



AeLOT H althy & Fi t MICHIGAN’S




Say it often this holiday season 2014 and watch your mood (and maybe health) improve



Help take on food allergies with these seasonal tips.


Kimberley Whitfi eld

Bodybuilding is a natural fit for this 45-year -old

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20. Subscription to Healthy & Fit Two subscriptions for $18! Never miss an issue again! Every month we’ll send you a copy of the magazine. Get one for yourself and one for a family member or friend.


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Gift Guide

How to get alon with stress andgalleviate relativeblues s and co-worke rs

With fruits and what’s best for veggies you?


Tips on how ING to and healthy keep active as you age • Healthy & Fit

Our annual gift guide is back and better than ever!

FAMILY AND WORK STRESS THE Learn HOLID howAY to beat S the workday





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Carrying hea E LOAD vy wei get you in ove ght can rall shape



Yoga vs. exercise

Three distinguishing factors to consider. by Ann Chrapkiewicz


re you considering taking up a consistent yoga practice that will bring transformative benefits to your mind, your emotions, your body, and your whole life? Most mainstream “yoga” these days should really be placed into the “group fitness” or “exercise” category (I refer to this as “yoga fitness”). However, leaders in a traditional, therapeutic hatha yoga practice will guide you in much different ways than yoga fitness leaders. Here are three things to consider: Cultivation of Physical Intelligence (vs. sloppy movements) Awareness of the human system best occurs when foundational steps of mastery are repeated hundreds and thousands of times, when stillness is the core of the practice, and when fine-tuning is emphasized. It is especially important that teachers do not shy away from pointing out a weakness, sloppiness, unnecessary movement, or overexertion in your practice. Having

one or two core teachers who work with you over a long period of time will serve you best in this realm. Effort mentality (vs. achievement) One of the first steps is to understand that accomplishing things has nothing to do with success in yoga. If you can get 5% of the way into a posture but are 100% focused and trying the correct techniques and form, you will literally get the maximum therapeutic benefits. If you get 99 percent of the way into a posture but have poor form, mouth breathing, or chaotic movement, the posture benefits simply do not take effect. Deepening of Focus (vs. variety) One of the biggest problems in mainstream “yoga fitness” today is the encouragement of and reliance on variety, without therapeutic rationale. Boredom, as one of my students recently reminded me, is only a sign that you


have disengaged from what you are doing. Offering something new from the outside (new postures, new styles, playlists, yoga hybrids, etc.) avoids confronting your disengagement, and keeps you on the cycle of looking for the next cool thing. Traditional yoga instruction will assist you in finding out why you disengaged, rather than offering a new or “interesting” class to temporarily distract you from your disconnection. Finding the most intense focus on the simplest posture is how you progress in hatha yoga, not by doing a more interesting or complicated posture. Ann Chrapkiewicz, M.A., studies and writes about yoga, healing, and American culture. Her primary areas of expertise are therapeutic applications of Bikram Yoga and medical anthropology. She can be reached through her website at or directly at




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Healthy & Fit •


Fit Bits by Lisa Marie Conklin Mindful eating for the holidays







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• • •

Pay attention to your hunger signals. When a baby is hungry, she eats heartily but turns away from the bottle when she is full. Ask yourself if you’re really hungry before you eat a cookie from the office kitchen. Be a conscious eater. While you eat, savor the flavor. Appreciate the aroma. When you’re chewing, notice the texture. Slow down and chew your food thoroughly between bites. Don’t put another mouthful in, until you have swallowed the first bite. If you’re using utensils, put the fork or spoon down between bites. Take a sip of water between bites. Talk to the people sharing the same table.

The cornucopia of holiday food available to us is quite overwhelming. Remind yourself this isn’t the only time you’ll have access to these tempting treats. There will always be cookies and pies. You don’t have to say yes to everything.

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Three easy ways to save your sanity this holiday season

Remember when the holidays were fun? Like, when you were a kid? It’s time to experience that child-like wonder again. Here’s how:

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‘Tis the season for indulgence, right? Yet when January 1 rolls around, we often regret the pounds we packed on during the holidays. Luckily, there’s a way to enjoy all the food of the season without going overboard! It all starts in your head. We’re distracted even more this time of year with the hustle and bustle of the season and often overeat without realizing it until our tummy revolts. Take the following steps to become a mindful eater and you won’t have any regrets on New Year’s Day.

• • •

Decline some invites. You can party all night if you’re a Kardashian but in the real world, most of us have to get up the next day to work, watch children, prepare for the holidays and more. If you feel guilty about missing out, schedule a lunch date in the new year with the people that you wanted to see at the party. Ditch traditions that suck the life out of you. If baking and decorating sugar cookies until the wee hours of the morning is killing your joy, consider alternatives like buying some from a bakery or using a pre-made cookie dough. The kids can still decorate the cookies but you won’t have to spend so much time baking them. Think about what traditions can be scratched or how a new, less-time consuming tradition can be added without too much revolt from the family. Ditch the holiday cards and newsletters. Try something more personal and call cherished family and friends instead. Do it while you’re doing dishes, walking the dog or wait till the New Year to catch up.

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Healthy & Fit •

The centerpiece of many tables during the holidays, but did you know these interesting facts about this holiday bird? Read on and you’ll have a conversation starter (or distraction) when your cousins start fighting. • • •

Turkeys weighed in at 13 pounds back in 1930 but today, the average bird is 29 pounds or more! Eating turkey is exhausting. While there is tryptophan (an amino acid that helps regulate sleep) in turkey, there is also tryptophan in other meats. What makes us tired after eating the feast? The carbs from the potatoes, rolls, bread and sugary sweets that ignite the release of insulin, which triggers the release of a lot of amino acids, except tryptophan. So, with a clear path in the bloodstream, tryptophan has a direct path to the brain to help make serotonin, which makes us fall asleep watching football. Dark or white meat? Since turkeys don’t fly much, more myoglobin, a protein that sends oxygen to the muscles, gets distributed to their legs and thighs, making the muscle darker. As far as eating goes, per three ounces, darker meat has about 25 more calories than white meat, three additional grams of fat and two grams less of protein than white meat. However, dark meat typically has more vitamins and minerals. DECEMBER 2017


Where fear lives in the brain Neurofeedback may help. by Gretchen Morse


enny was born prematurely, and had a medical condition that required intrusive treatments that slowly became traumatic for her and her family. Her early life experience seemed to set up her nervous system to be on high alert, such that sounds, noises, and changes in schedule became unbearable. This produced tantrums and meltdowns that would last for hours. Jenny’s family sought out neurofeedback, for help. The neurofeedback process begins with a comprehensive brain mapping, or QEEG. In Jenny’s map (see graphic), the bright red colors across the sides and bottom of the circles under “Beta” and “High Beta” are excesses in high frequency activity. This can correlate with anxiousness. When it is located in the back of the head, as in Jenny’s case, it may indicate a sort of hyper-vigilance, or a constant scanning of the environment for threats.

Jenny’s map, also has deficiencies in Alpha (indicated by the blue colors on her alpha maps). This theoretically leaves her without the internal resources to soften or manage her fears. The neurofeedback process has helped Jenny to train down the high levels of the high, irritating frequencies, and to increase her alpha frequencies. As the brainwave changes began, Jenny’s parents reported that she was having fewer and more short-lived tantrums.

Her teachers at school reported that Jenny participated in class more frequently, and even earned a “good citizen” award. Her sleep and appetite also improved. While Neurofeedback may not work for everyone, it can sometimes reach into symptoms that were previously unreachable with words or traditional medical interventions. Only positive results are trained, making it a safe process, and it is becoming increasingly endorsed by organizations like the Mayo Clinic and the American Academy of Pediatrics. Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at , or “Like” Mid-Michigan Neurofeedback on Facebook.

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Dec. 2017 Healthy & Fit Magazine  

This is the Dec. 2017 issue of Healthy & Fit Magazine. It features our annual gift guide. Check it out!