Healthy & Fit Magazine July 2020 by Healthy & Fit Magazine

Healthy & Fit JULY 2020 HEALTHYANDFITMAGAZINE.COM

Get back in SHAPE!

MAGAZINE

Krista Stryker This internet star shares tips on how to be gritty when working out

Amy Ogle

An East Lansing mom who is staying in shape

Signs you need a therapist Finding the small wins On the grill: shrimp tacos!

Simple Stretches How to handle anger issues

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IN THIS ISSUE

JULY 2020

Contents July 2020 | VOLUME 16 | ISSUE 4

Editorial

Fit Features | P12

COVER: Krista Stryker COVER PHOTO BY: Tamara Muth-King

P10

Grit equals gains! Stick with your fitness goals

P11

Do you need a therapist? Understand the issues

P12

Fit Feature Abby Murphy found her passion

P14

Where’s the fiber? Fiber is important; watch the sugar

P15

Noise: An invisible health hazard What you can do

P16

Simple stretches They help with flexibility and mobility

P18

Easing into it How to get back on track

P20

Shrimp tacos A perfect summertime dish

P22

Get it done! COVID-19 has created unusual workouts

P26

Baking a sweet surprise Sugar free cookbooks are great!

P28

Nailed it! Five tips to improve nail psoriasis

P29

Fit Feature: Laura Lynn King has refocused her fitness

P30

Injured? Physical therapists can help you bounce back

P32

“I can’t be hypnotized!” Yes, you can

P33

Keep your brain sharp Avoid these bad habits

P34

Look for the small wins Incremental change is real

P36

New leash on life Get outside with your dog

P38

Perfect picnic salad Watermelon and grilled halloumi salad

P39

Anger issues? Neurofeedback could help

P40

Digital fitness 6 smart digital health and fitness solutions

P42

Staying healthy How to strengthen your immune system

Stretch | P16

Wins | P34

Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!

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ABOUT US

JULY 2020

Our contributors

Justin Grinnell, BS, CSCS

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

Aaron Holly

Aaron Holly, MSPT, MTC, is the Okemos clinic director at Orthopaedic Rehab Specialists. Reach him at (517) 220-4540.

Tom Matt

Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.

Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit

Kimberly Whitfield

Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.

Eric Eby, DDS, MAGD

Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.

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PUBLISHER

BY TIM KISSMAN

Picking a pandemic hobby is tough!

ick a new hobby, the experts said. The Rona pandemic is a great time to sharpen skills, start a new hobby, and maybe even find a new passion. I played a lot of golf. Check. Dabbled in woodworking. Check. And unfortunately tried my hand at plumbing. More specifically, I tried my hand at replacing a burned out (like caught on fire) pool pump. Ugh. I’m pretty handy when it comes to fixing things. I have a general feel for how to repair, build, etc. My dad was a contractor and I spent several summers helping him build houses. I watch a lot of home improvement shows and YouTube videos on how projects are started and completed. There are three things I have learned about my skills. 1. I’m way more patient at the start of a project than at the end. This means it seldom comes out the way I want it to, or the way it looks in the video. 2. Electricity terrifies me. I hate wiring things. I can do it. Just don’t like it. My electrician friends laugh at me when I tell them. They say it’s no big deal once you figure it out. Nice try. Still scary. 3. Plumbing frustrates me. It seems simple. You have to use PVC piping to route water to another pipe, in my case from the pump to the filter. Of course, there are 90-degree bends, compression fittings and all sorts of other terms you have to learn. In my case, I have to try to match what the old pump had. That involved an early morning trip to the hardware store, where I bought about 80 percent of what I needed (they didn’t have the other 20 percent). Which meant a trip to a big box store (15-minutes each way) where I found the remaining parts, got in line and realized I forgot my wallet. That meant going home, coming back, getting the parts. Fine. Got them, right? In plumbing you have to dry fit everything. Cut the pieces, make sure they fit, then take them apart and essentially glue them into place. Fine. Got them together, took them apart, then glued them — except, I screwed up on one of the bends. It didn’t line up. Another trip to the big box store. Got the stuff. Get home, ready to roll and then it rains. Pandemic plumbing for Tim isn’t all it’s cracked up to be. I’ll figure it out. It takes much longer than shown on television, but I do know what I’m doing. I salute the electrical and plumbing pros. That’s truly a skill. Once I solve this riddle, I’m celebrating with some pandemic golf. That I’m very good at. Enjoy the issue!

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FITNESS

BY KRISTA STRYKER

Grit equals gains! How to become grittier and stick with your fitness goals

e’ve all done it: started out with a big, aspirational health or fitness goal, only to get overwhelmed and quit before making any headway. Maybe you begin full of determination, but before long, life gets in the way. One missed workout turns into two. The deadline to sign up for that race you were so excited about comes and goes. Before long, you’re making excuses about why your goal wasn’t realistic in the first place. And while it’s easy to become disappointed in yourself and resign yourself to just not being motivated enough, the problem isn’t actually your motivation. The problem is your lack of grit. The good news? You can become grittier and the type of person who crushes every fitness goal.

What it means to have grit Gritty people have persistence, ambition, and self-discipline in the pursuit of big goals that might take months, years, or even decades to accomplish. In terms of health and fitness, the targets could be making fitness an integrated part of your lifestyle and your identity, chipping away at long-term strength or skill goals, or working toward mastery in a specific sport or activity. Of course, grit doesn’t apply only to our biggest long-term fitness goals. We also need plenty of grit to accomplish smaller goals and develop habits, such as stretching for ten minutes before bed every night, getting in your daily 10,000 steps, or when working toward a challenging skill like pull-ups or handstands. Essentially, you have to have a certain amount of grit to stick with any goal.

How to grow your grit The good news is that grit isn’t something we have or don’t have— it’s a skill that can be learned and trained over time. There are several logical steps you can take to go about increasing your fitness grit muscle. Step One: Get passionate about a goal The first step in the grit-building process is to find something you care enough about to stick with for an extended period. After all, why waste time being

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gritty on something that doesn’t really matter to you? This step is easier said than done, since most people don’t actually start out knowing what they’re truly passionate about. The key is to experiment as much as possible. Take classes, try new activities, or join an intramural sports league with a friend. Ideally, you’ll stick with your new activity for at least six months, or long enough to see progress before

“Gritty people have persistence, ambition, and self-discipline in the pursuit of big goals that might take months, years, or even decades to accomplish.” deciding whether to move on to something new. Try to enjoy the process of discovery and not put too much pressure on yourself. Step Two: Seek out knowledge to help you improve Once you’re clear about your long-term goal, the next step is to seek the necessary knowledge to improve. This can be in the form of books, online programs, classes, in-person coaching, workshops, etc. The trick here is to not overload yourself with too much high-level knowledge too early on, since doing so can leave you in a state of overwhelm and may lead to you quitting before you even start. Aim to break your long-term goals into small, manageable steps that steadily progress toward your larger goal. This will help you stay motivated to take action without being too overwhelmed about the big picture. For example, if you decide to make a goal of being able to do a pull-up, you might first read a few articles on the progressions, then choose to either follow an

online program or work with a personal trainer to help you reach your goal. Step Three: Connect it to a larger purpose or higher value Another key piece of increasing grit is to connect your goal to a larger purpose related to your higher values. In terms of your own health and fitness, this may be as simple as connecting your goal to your higher value of living a healthy, active life. For example, every time you push yourself through a difficult workout, you might take a moment to think about how today’s workout will help you keep up with your grandchildren or stay independent when you’re older. Connecting your smaller goal to a larger purpose makes it much more likely you’ll stick with your goals when things get hard (and they will!). Step Four: Track and adjust As much as we would all like to experience smooth, linear progress toward our goals, that’s not how the process works. The key to constant improvement is to work on both your strengths and your weaknesses, so that your weaknesses slowly become your strengths. This takes practice. One way to ensure continued motivation is to make sure to track your progress using either a written or electronic journal and to celebrate small wins along the way. Holding a wall handstand for a few seconds more than yesterday or doing one more rep than you did last week may not feel like much now, but will add up big time, long-term. Celebrate your win and keep going. Remember that grit is a skill, just like anything else. The more you work to build it, the more you’ll realize that you’ve become the type of person that can stick with the most difficult challenges and crush any goal you put your mind to. Krista is the author of The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Own Bodyweight, and a leading fitness and mindset expert. She is the founder of 12 Minute Athlete and the 12 Minute Athlete app as well as a writer, TV guest/ host, and motivational speaker.

MIND

Do you need a therapist? These five signs point to yes

OVID, recession, unemployment, riots, and an upcoming election — 2020 has set out to stress out even the most stable minded among us. Even those full of optimism cannot help but become depressed or anxious during one or more of these circumstances, and need help beyond what a trusted friend or loved one can provide. So many of us right now may be asking ourselves, “Am I in need of a therapist?” How can we tell when it is time to find a professional to help us process the things we are going through? Dr. Sanam Hafeez, NYC-based licensed clinical psychologist with a faculty appointment at Columbia University Teacher’s College, reviewed some of the signs we should be observing. Dr. Hafeez is also the founder and Clinical Director of Comprehensive Consultation Psychological Services. Here are five signs that you may benefit from working through some of your stress and anxieties with a therapist:

You indulge in high-risk conduct Many people struggle to find healthy and productive ways to unravel their issues, and this doesn’t mean they are bad people, or that their stress cannot be soothed. If you find yourself masking or ignoring your core issues by medicating with sex, drugs, alcohol or other behaviors that put you or people you love in harm’s way, you may find that therapy can provide tools to help with pivoting your experience in a more positive direction. Anytime you attempt to “escape” your problems with substances, or momentary pleasures, you are just shortly forgetting about them. But our issues have a way of resurfacing until we deal with them and find a more hopeful approach to life.

You sleep too little or too much Grief and depression can often sink someone into a mental space where the thought of getting out of bed, working, or even enjoying themselves is a far-fetched concept. For other people, stress, anxiety, and emotional turmoil can manifest in the other extreme of the spectrum. These people cannot fall asleep. They tuck themselves in only to find their mind active into late hours of the night revisiting issues repeatedly. Therapy can help you

better understand your thoughts as well as the reasons why sleep has become such an issue. Through therapy, you can address the core situation, helping you relieve yourself of side-effects that could be caused by too much sleep or too little rest.

Most of your mental energy goes into focusing on your flaws If your moments of thought are saturated with self-doubt, remorse, and self-disparagement, therapy can help you navigate some of the things that you have not had an opportunity to work through. If you find yourself drifting off into negative thoughts and self-disparaging inner monologues, this can be a sign that you’ve fallen into a cycle of self-defeating consciousness. A therapist can listen to your perception of yourself and talk through some of the ways in which you can break this cycle of what can often become self-sabotage.

ach aches, twitches, or trembles when certain situations or topics arise, you can benefit from speaking to a therapist. Therapists screen patients to see if perhaps there are signs of chemical imbalances that may be causing these physical reactions and sensations. A good therapist will ask purposeful questions as part of your onboarding that helps in assessing some of these occurrences.

You neglect your duties or loved ones

You physically manifest the turmoil you feel inside

The human mind has a finite supply of energy, and the weight of our issues can lead us to neglect things we know we are capable of accomplishing. This can wear down your stamina, your effectiveness, and your ability to focus. You can find yourself preoccupied to the extent that you become forgetful and nervous. This can affect your work, your family, and your goals. A therapist can help you find ways of centering yourself and process the things that are crowding your thoughts.

If you find that you are a healthy person but have fallen into feeling physically fatigued, faint, and/or experience stom-

With as stressful a year as 2020 has been, our minds can easily be overwhelmed. A therapist can help. www.healthyandfitmagazine.com

FIT FEATURE

Always on the move COVID-19 threw Abby Murphy a curveball, which she hit out of the park

ike many, Abby Murphy, 22, of Northville, had big plans before the COVID-19 pandemic. Earlier this year, she was in Arizona attending school and planning to move across country to New York, with a post-graduate job in baseball retail. Then the pandemic closed everything. “I graduated in May with a degree in sports business and a certificate in cross-sector leadership,” she said. “I was set to move to Cooperstown, New York, post grad with a job in baseball retail. However, like most people, I had to pivot when COVID-19 came along. I am currently coaching CrossFit virtually for my gym back in Arizona, and interning with an entertainment and education company doing anything from social media, to reviewing analytics, to assisting production, to sharing my thoughts and opinions from a student aspect.” Luckily, she likes what she’s doing until the rest of the nation opens. “I have been active my entire life,” she said. “Working out energizes me, keeps me sane, and makes me feel good. It is a one to two-hour break in my day from everything else going on. If I did not work out, I would be a very anxious, crabby, tired person… more so than I am now. I truly enjoy the endorphin rush I get from working out and being able to go back to my sports routes in being competitive.” She said she works out up to six times a week with CrossFit. “Because I do CrossFit, each day is a bit different but follows the same concept,” she said. “I warm up, do a strength piece, followed by a cardio piece, or metcon, then often a gymnastics component, and a cool down.” She also follows a strict diet. “My meals are fairly boring,” she explained. “I start my day with a protein smoothie, then have beef and potatoes pretty much the rest of the day. Don’t get me wrong, I am still 22 and enjoy my pizza and beer every once in a while, but I have found if I keep it simple, it is a lot easier for me to stick with it.” Sticking to her diet is a challenge sometimes, she said. In order to stay on track, she avoids purchasing junk food and practices meal planning. “ For me, the best thing to do is prepare, and keep junk out of the house,” she said. “I make up my beef and potatoes for the week so that I don’t have to

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think when I am hungry. I do not spend money on junk at the grocery store because, if it is in the house, I eat it. I try not to waste mental energy fighting with myself, debating if I should eat it or not. If I have been good all week, and it is a Saturday out with my friends, I will eat pizza with them, but that is something I have allowed for myself and know I will pay for it in how I feel after.” She said her healthy lifestyle is something she learned as a young athlete. “It is because of fitness that I am how I am,” she said. “Having scheduled practices as a kid made me always have a planner and be sensitive to time. Now, when I plan my workouts, I make sure my whole day is set and planned.

It is because of fitness that I am less anxious, less stressed, and a happier person. It truly is my escape for the day. I am a very addictive person, and if I did not have fitness to fill that addiction, it would not be good for me.” Her advice for others: be active! “Start a walking group in the neighborhood, go for a bike ride every day with your partner or kids, just do something,” she said. “I truly believe, the best thing you can do for your mental and physical health is move your body. It doesn’t need to be complicated, either. Take 20 minutes to an hour of your day, just shut everything down and move. All you have to do is start. Once you do that, everything else is a breeze.”

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TEETH

BY DR. ERIC EBY

WTF! (Whereâ&#x20AC;&#x2122;s the fiber!) Studies show just how important fiber is to your diet

n a world of fast and refined food, quality soluble fiber has been taken out of our diets in the 21st century. Currently, the average American consumes 15 grams of fiber daily. The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet. This is much less than our ancestors who were consuming 70-100 grams of fiber daily. Why is fiber important and what does it have to do with dentistry? Fiber consumption has been implicated in many important bodily functions as it relates to our heart health and gut biome. Studies show eating just one cup of blueberries a day reduces cardiovascular disease by 15 percent. Other sol-

uble fiber-filled foods include oatmeal, nuts, beans, lentils, and apples. Your gut uses fiber to feed microbes that create a thick intestinal mucosal wall which creates a protective barrier from the outside world. Studies have shown this barrier has The next time you choose a fiber a significant supplement be sure it is sugar-free. impact on the level of inflammation in our bodies, which we know is a player in chronic disease.

A high fiber diet also slows the elevation of blood sugar, which is essential for weight management. As a clinical dentist, I have noticed an increase of decay due to sugary and sticky fiber supplements that are consumed daily by elderly patients. Many elderly patients, who have diminished dexterity for oral hygiene, consume these fiber-filled gummies that stick to their dental work. This lowers pH and causes acidic erosion (cavities) of the enamel and sensitive root surfaces of teeth. Patients with a loss of chewing function also find it difficult to chew natural sources of fiber, so it is important to remember, the best time to consume these supplements is with meals and water, when they will be less likely to remain stuck to teeth. And, the next time you choose a fiber supplement, be sure it is sugar-free.

A high fiber diet slows the elevation of blood sugar which is essential for weight management.

Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.

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BY KAREN GILES-SMITH

HEALTH

Noise: An invisible health hazard What it is, what it does and what to do about it

lthough you can’t see it, touch it, taste it or smell it—it constantly surrounds you. It can even lead to health problems. It’s “unwanted sound,” also known as noise.

Why it’s a problem Noise is a problem when it’s loud enough and/or lasts long enough to damage hearing. According to the National Institutes of Health, sounds above 85 decibels can damage hearing and may cause permanent hearing loss. To put that in perspective: A power mower emits 90 decibels, a rock concert emits 110, and a firecracker emits 150. Noise is also a problem when it causes stress. You’ve probably felt stressed by certain sounds, especially those that are unwanted and out of your control, like the noise in a hospital or near a construction site or airport. On the other hand, some sounds aren’t a source of stress if they’re planned and pleasant such as the music you choose to play. So, noise can cause health problems, even if it’s not loud enough to

cause hearing damage. How does this happen? The body perceives noise as a threat, switches into “fight or flight mode” and unleashes a cascade of stress hormones such as adrenalin and cortisol. Research suggests that our bodies aren’t able to totally tune out or “get used to” noise. Even if it seems we’ve become accustomed to it, the body is still cranking out stress hormones and vulnerable to the potential consequences: high blood pressure, stroke, heart attack, irritability, aggression, anxiety, depression, decreased motivation to complete challenging tasks, impaired learning in children, and sleep disturbance. What to do about it Periods of silence can take the edge off noise-induced stress. Plan a few moments of quiet time in your day: turn off the music in the car, temporarily unplug from technology, or take a leisurely bath or a walk in nature. Avoid noisy environments whenever possible. If your community lacks noise ordinances or noise pollution

regulations, visit noisefree.org for ideas. Double-pane windows can seal out a great deal of environmental noise. When shopping for appliances, choose those with lower decibel ratings. If harmful levels of noise are unavoidable, wear ear protection such as heavy-duty foam earplugs. For annoying but not dangerous noise, try earplugs, noise-cancelling ear phones or a smartphone’s white noise app. Having trouble thinking, talking, sleeping? It could be the noise. Although noise may follow you wherever you go; the solution can, too. For more: noisyplanet.nidcd.nih.gov

Karen Giles-Smith, MS, RDN, is a local registered dietitian who specializes in nutrition therapy for clients with disordered eating and eating disorders.

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FITNESS

BY JUSTIN GRINNELL

Simple stretches Movement helps with flexibility and mobility

have had the privilege of training thousands of amazing people. And if I had to guess, 90 percent of them have commented on how they want to be more flexible. This is not surprising. The vast majority of my clients have been 35-65-year-old aging athletes, who possibly sit a lot, and may be getting back into exercise for the first time in a while. In the back of my head, I know that if they stay active, move a bit each day and add two to three days of solid workouts into their routine, their flexibility will bump up a bit just from moving more. However, I like to explain to them the difference between flexibility and mobility, and why we must focus on both. Here’s the difference: Mobility is the ability to move a limb through its full range of motion. Through daily activities, injuries, exercise, or sport, a joint range of motion can decrease resulting in what is known as a compromised joint (meaning your joint is vulnerable). Flexibility is the ability of a muscle to temporarily stretch when needed. Or, put simply, flexibility is the ability of a muscle to stretch, mobility is the ability of a joint to move. To help both of these, we will sometimes isolate an area that may need some extra attention. But our primary way to get them to move better and feel better is through patterns of movements, not isolated static stretching. Instead of calling it flexibility or mobility work, I like to refer to these types of exercises as movement improvement work. Once we can establish a base of movement, I like to throw some more challenging and interesting movement exercises into their routine. Here are five exercises that help improve the way you move, while challenging you a little at the same time.

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Tabletop bridge and reach • Start by sitting on the floor with your feet flat in front of you about shoulder-width apart. • Place your hands behind you just outside shoulder-width apart or where it feels comfortable. • Looking straight ahead, push your heels into the ground and raise your hips as high as possible. • Midway through the movement, reach as high as you can to the sky. • At the top of the movement, hold it, look at your hand and pause for 2-3 seconds.

3 4

Down Dog to Spider-Man and sit through • • • •

Start in a push-up position. Press into the ground and raise your hips up, push your heals down, and extend your upper body. Come back to a push-up position and step your left foot outside of your left hand. Then, sweep your left leg through, pause, go back to the push-up position, and repeat on the other side for 5-10 reps each.

2 Squat to stand and reach • Start by bending over with your legs straight. • Depending on your mobility level, grab any where from your toes to your high-shin area. • Squat down while holding part of your leg and foot area with your arms inside of your thighs and push your knees out. • Hold for a couple of seconds and then raise your hips as high as you can and straighten your legs as much as possible while rounding your back like a mad cat. • Repeat for 5-10 reps.

There’s more! See home body on page 24

HEALTH

BY MOLLY NEVINS

Easing into it COVID-19 has taken a toll on all of us. It’s time to get back on track

he COVID-19 Pandemic will most certainly be reviewed in history books and analyzed for years to come. They’ll write about statistics, deaths, and the infected; about businesses that didn’t survive; about unemployment; and about how leadership responded. Those facts, alone, are certainly enough to convey what a tough time it has been for so many people. However, there are also physical and mental health ramifications that people are suffering through as a result of the pandemic. It is equally important that we address those issues and how to recover, as well. Are you experiencing any of the following? • Back pain or stiff joints from sitting more than you normally would • A few extra pounds (or more) • Feeling out of shape • Lack of motivation • Difficulty getting out of bed in the morning • Emotional roller coaster days • Anger, depression, anxiety, fear • Longing for “normal”

You are so not alone! Most likely, everyone you come across is experiencing one of those things, at the bare minimum, and are probably also struggling with things not even mentioned. It is OK to not be OK. Fortunately, in a time when so many things are out of our control, there is a way that you can help yourself. A return to (or starting of) an exercise routine can help with almost anything on that list. It won’t necessarily make it go away... those of us maintaining an exercise routine are still suffering from many of those problems (myself included), but gosh, does it help a lot!

How do you get started? That is always the hardest part, isn’t it? Pretend you have never exercised before, or you are just coming off of an injury. Break it up into baby steps. The first, and most important thing, is to find something you WANT to do. If you despise cardio, a running program probably isn’t for you. It’s good to push yourself out of your comfort zone, but

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not right when you’re getting started.

Setting goals Will exercising outdoors bring you joy? Exercising near friends? Figure out what that is and go from there. Maybe your options are limited because your gym hasn’t opened up yet, or you aren’t quite ready to be exposed in that setting. There are still so many options to choose from; outdoor activities (bicycle, rollerblade, run, walk, play basketball or volleyball), outdoor classes, virtual classes, YouTube workouts, and more. Once you have the “what” figured out, start creating small goals for yourself. Let’s pretend you picked riding your bike. Your first goal could be to ride your bike at least twice a week for the first month. That is very reasonable, and it is possible that you could surpass that goal, which would be encouraging. During that first month, see how far you can go while you are riding. Goal number two….push that distance. For example, let’s say you were easily riding 6 miles each time you

rode. Maybe your next goal can be 20 miles a week. That way you can choose, depending on the type of day you’re having, if you want to ride longer each day or ride more days to reach that goal. Having a little flexibility in your goals is important. Let’s face it, we often don’t have control over many factors in our lives and need to be able to adapt. You’ll be surprised how quickly your body and mind will love having that routine again, and you’ll start to crave those workouts. Once you’ve taken those first steps, the possibilities are endless. You will be ready to add in other exercises, have more energy, and hopefully be feeling much better!

Molly Nevins, ACSM HSF, is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit

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BY MARK RASMUSSEN

Shrimp tacos A perfect summertime meal for the family

A light and flavorful, yet quick and easy recipe for a summer’s night dinner! The shrimp marinade and slaw/taco sauce can be made a day or two in advance. I start by getting my grill set up, as I prefer to cook over charcoal vs gas. But either will work fine, and you could even use a skillet on your stove top, too! Then I put everything together while the grill is getting up to temperature. Shrimp Marinade: 1/4 cup extra virgin olive oil 1/4 cup lime juice 4 garlic cloves, minced 3 tbls honey 2 tbls low-sodium soy sauce 1 tbls Sriracha 1 tsp The Judge Rub from TheBBQSuperStore.com 1 to 2 pounds of large or jumbo raw shrimp Garlic Cilantro Lime Sauce for Slaw and Tacos 1/4 cup extra virgin olive oil 1/4 cup water 1/2 cup green onion, chopped 1/2 cup cilantro leaves 2 cloves garlic 1/2 tsp salt 2 limes, juiced 1/2 cup sour cream or low fat yogurt 2 cups shredded green cabbage or pre-bagged slaw

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Blend all ingredients together in a food processor or blender until smooth. Use 3/4 of the sauce, toss with slaw. Refrigerate slaw and remaining sauce, then make your shrimp marinade.

“A light and flavorful, yet quick and easy recipe for a summer’s night dinner!”

In a small bowl, whisk together olive oil, lime juice, garlic, honey, soy sauce and Sriracha. Set aside 1/4 of the marinade to brush the shrimp while grilling.

In a large bowl, toss the shrimp with the remaining marinade and coat thoroughly. Refrigerate for 30 minutes while your grill is coming up to temperature. Place shrimp on skewers for ease of cooking on the grill. Once your grill reaches a medium/high heat (375* to 425*) spray grill grates with non-stick cooking spray. Brush shrimp with the Mark Rasmussen is a Champion remaining marinade and Pitmaster on the BBQ place on the grill, then competition circuit. He is also brush the top side of the the co-owner of a BBQ supply shrimp before you flip. store, TheBBQSuperStore.com. Grill shrimp until pink/ opaque which is about 3 minutes per side.

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FITNESS

BY CAMERON EDMONDS

Get it done! COVID-19 has created some unusual workout places

his quarantine has been weird for everyone! Having to completely alter personal routines has made it easy for us to stray from healthy habits that took so long to develop. My personal environment, as well as that of my clients, has drastically changed. I moved from coaching in an amazing facility wearing the best professional training gear, to coaching from my laptop in a 10’x10’ living/dining room wearing hoodies, sweatpants, and baseball caps. I have seen some amazing resourcefulness from my clients, as well. People are training in living rooms, garages, basements, outside, you name it I have seen it. It seems like my clients have adjusted their wardrobes for training at home as well, from wearing the newest Lululemon outfits to wearing their old high school t-shirts and some grass mowing shorts. With all that being said, it has been difficult for most people to adjust. Finding structure and a new routine can be so difficult during this time. My suggestion to you is to find a coach to keep you accountable. In fact, even a coach isn’t necessary: a friend, colleague, or your family can be your accountability buddy. It is so easy to talk yourself out of a workout, but having someone checking in with you will make you more likely do the work you had planned. Along with an accountability coach, find workouts that are simple and utilize what you have readily available. It has been hard to find weights for homes during this pandemic, so use body weight movements, bands, and heavy household items like laundry jugs, water bottle cases, and your kids (be safe) to assist you in your workouts. A great example of an exercise you can do with some home supplies would be a kettlebell swing using a heavy milk jug or laundry jug. Grab the handle with one or two hands and hinge away! Another example is using a package of water bottles as a weight for squats. Grab either side of a pack of water bottles, safely lift it up to your chest and start squatting; it’s that simple. If a workout is just out of the question for you right now because of

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time restraints, concerns about safety, or lack of motivation (trust me, we are all feeling it), just be active. Go for a walk, a bike ride, play with your kids or your dog. It is unbelievable the health benefits a simple walk can do, physically and mentally. Basically, just get on your feet and out the door, it’s that simple. Training during this quarantine is hard, but not impossible. Who knows how long this quarantine is going to last? That means it is time to pull yourself up and

get back in the right direction. If you are reading this, today is your day to start back up with the healthy habits you once had!

Cameron Edmonds is the head trainer at State of Fitness in East Lansing. You can reach him at (517) 708-8828.

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CONTINUED

Home body (continued from page 17)

Lateral lunge, reach and rotate • Start by standing in a neutral posture and then step laterally to your side with your arms overhead. • Lunge by bending the knee you step with, hinge your hips by pushing them back while maintaining a straight spine. • Then, step back into a neutral standing posture and repeat for 5-10 reps on each side.

Prying Goblet squat, curl and press • Use anything for the weight that is 5-35 pounds, depending on your strength level. • Start with a small weight and progress up as needed. • Squat down as deep as possible and press your arms on the inside of your thighs. • Then, perform a slow bicep curl at the bottom of your squat.

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• • •

Return the object to the goblet position by your chest and press the object out in front of your chest until your arms are as straight as possible. Pause for two-seconds, bring it back to your chest, and stand up slowly. Repeat for 5-10 reps.

“I ❤ my gym.” Locally owned. Personally invested. We invite you to see why our members love us (and why we love them).

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MIND

BY CHERYL LINDEMANN

Baking a sweet surprise Find sugar-free cookbooks at your library

t turns out that mixing, rolling and kneading may yield more than the outcome of delicious baked goods. Baking has been found to relieve stress, and many benefits lie in the actual process itself as it may take us out of our busy minds to focus on the task at hand. However, it can be difficult when a desire to bake comes up against a need to reduce one’s sugar consumption. When browsing the hoopla digital ebook collection I was happy to rediscover the book Baking with Less Sugar: Recipes for Desserts Using Natural Sweeteners and Little-to-No White Sugar, written by Joanne Chang, award-winning chef, restaurateur and owner of the Flour Bakery + Cafes in Boston. In the book’s introduction, Chang writes about the challenge she made to herself to create recipes that minimize sugar while still resulting in a baked good that passes her personal “can’t stop eating it” test. Sporting a cover image of a beautiful frosted cake studded with walnuts and accompanied by delectable looking photographs, this book features recipes with low amounts of refined white sugar as well as those where honey, maple syrup and molasses are used. This book is a pleasure to peruse and read, and I’m looking forward to trying several recipes in the coming weeks. First in line is a recipe for Oatmeal-Raisin-Cranberry cookies that contains only 6 Tbsp of added sugar in the entire batch. Visit cadl.org/digital to start using our digital collections. If you’re not a CADL member yet, sign up today at cadl.org/card.

Cheryl Lindemann is a collection development specialist at Capital Area District Libraries, and a co-host of the Reader’s Roundtable Podcast.

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SKIN

Nailed it! 5 tips to improve nail psoriasis

pproximately 7.5 million people in the U.S. have psoriasis, a chronic inflammatory disease that mostly affects the skin and joints but could also affect the nails. According to dermatologists from the American Academy of Dermatology, most people who have plaque psoriasis — the most common form of psoriasis — also develop nail psoriasis at some point. This is why dermatologists say it’s important for psoriasis patients to check their nails — both their fingernails and toenails — for signs of nail psoriasis, which can include nail dents, lifting, discoloration, thickening and crumbling. However, it’s also possible for patients to experience nail psoriasis without having psoriasis on other parts of their body. The good news, say dermatologists, is that the right treatment and athome care can help reduce pain, allow you to perform your daily activities and make your nails look normal. “There are many treatment options available for nail psoriasis, including topical and oral medications, corticosteroid injections, and biologics,” says board-certified dermatologist Richard K. Scher, MD, FAAD. “However, nail psoriasis can be challenging to treat. To get results, it’s important to treat your nails as directed and for as long as directed by your dermatologist. The right nail care at home can also help you get the best results from treatment.” To help improve nail psoriasis at home, Dr. Scher recommends the following tips:

Keep your nails trimmed short This helps prevent your nails from lifting off of your fingers and toes. It can also help prevent buildup under the nails — a common issue associated with nail psoriasis. If you have a hangnail, clip it off immediately.

Don’t bite Avoid biting or picking your nails, the area under your nails and your cuticles. Injuring your skin increases your risk of infection, which could worsen your psoriasis. To kick this bad habit, try applying bitter-tasting nail polish, or replacing this habit with a better one,

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such as playing with a stress ball.

Moisturize your hands and nails Apply moisturizer immediately after bathing or washing your hands to lock in moisture. Use ointments or creams you squeeze out of a tube, as these are more effective than products you pump out of a bottle.

Protect your nails Any time you irritate your skin or nails, psoriasis can flare. To prevent this, always wear gloves when doing housework, yard work or other labor-intensive work to prevent your psoriasis from flaring. When doing wet work like washing dishes, it’s best to wear a cotton glove and then place a vinyl or nitrile glove over the cotton glove. Latex gloves cannot give your nails enough protection.

Consider nail polish If you are concerned about the

appearance of your nails, consider gently buffing them to help smooth the surface or wearing nail polish, which is a great way to hide nail issues such as dents or discoloration. Artificial nails should be avoided, as they may contribute to your nails separating and lifting from your fingers. “Nail psoriasis can be stubborn, however, the combination of treatment and the recommended at-home care can help clear nail psoriasis and reduce pain,” says Dr. Scher. “Nail psoriasis may also be a sign of psoriatic arthritis, a type of arthritis that can occur in psoriasis patients. If you notice any changes to your fingernails and toenails or nail changes coupled with swollen, stiff and sometimes painful joints when waking up, see a board-certified dermatologist, as the sooner your issue is addressed, the better your results.” These tips are demonstrated in “How to Improve Nail Psoriasis,” a video posted to the AAD website and YouTube channel. This video is part of the AAD’s “Video of the Month” series, which offers tips people can use to properly care for their skin, hair and nails.

FIT FEATURE

It’s time to get to work! Laura Lynn King, of Okemos, has refocused her fitness efforts

aura Lynn King, 44, of Okemos, is a human resources manager at Michigan State University who also teaches spin classes. She’s taught up to 16 spin classes a day at area facilities, as well as yoga. “I work out daily because I struggle with my weight,” she said. “Fitness has helped me keep on track mentally, and I feel much better physically.” King, who said she once weighed 300 pounds, teaches at area facilities like MSU Recreational Sports, Yoga State, YMCA, and Powerhouse. Her classes range from 30-minute express classes to 30/30 yoga and spin and 60-minute spin class. Like many others, she said the quarantine has been a challenge with eating. “My diet hasn’t been the best in the quarantine,” she said. “It’s been a rough couple of months. I’m back on track, though. I enjoy Weight Watchers points. It’s an easy way to keep track and it offers a variety of food.” She said it’s important to feel you can work out in a place where you feel comfortable. “Find a place where you fit in,” she said. “These last couple of months have been tough, but it’s time to snap out of it.”

We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.

Erica Spencer Photography espencer.net • 517.980.4951

(517) 393-1900

www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911

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HEALTH

BY AARON HOLLY

Injured? Check with your PT Visiting a physical therapist can help you bounce back

our intentions are good. You are going to start a new exercise program. You are taking all the right steps to get healthy and fit, but then it happens. Your progress is stalled by an injury. Maybe it is a sore knee that makes it painful to squat down, a grinding shoulder that makes it difficult to reach overhead, or a tweak in your lower back that makes it difficult to bend over. Injuries can put a damper on your ability to continue your exercise program and achieve that healthy lifestyle you are striving for. What can be done when this happens? A great place to start would be with a visit to your physical therapist (PT). Many people delay this important visit to PT thinking the pain will just go away on its own. Sometimes this can happen, but the injury often becomes worse or can last longer without early access to professional care and guidance. People have shared with me that the idea of seeing a PT can be a little scary. I am hopeful that some knowledge of what to expect at the PT clinic will lessen your fears and make it easier to take that first step. When you call

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one of our PT offices for the first time you will initiate the registration process. The receptionist will work with you to find a mutually acceptable time for your initial appointment. You will also be asked screening questions related to COVID-19. When you arrive at the clinic for your first appointment, you will now notice signs on the doors indicating that masks are required in the building. When you enter, you will be greeted by a receptionist, COVID-19 screening questions will be reviewed, and your temperature will be checked. All registration paperwork will be completed and explained. Once the registration process is complete, your PT will greet you and lead you to a private treatment area where they will talk with you about the details of your injury and pertinent medical history. The PT will make observations of your injured area and will take you through a series of movements as well as measurements of strength, flexibility, and other special tests specific to your injury. The results of these observations, measurements, and tests will be interpreted by the PT and com-

municated back to you so that you have a good understanding of your injury and prognosis. Based on the evaluation of your injury, the PT will develop with you a plan of care that is individualized to your case. The PT will discuss specific treatments that will be a part of your healing process including manual stretching, strength and mobility exercises, and other treatments to decrease your pain. You and your PT will also discuss the frequency and duration of your therapy as well as self-management strategies and home exercises to further enhance your treatment benefits. The PT will discuss the importance of following through with your plan of care and encourage active participation in your program.

Aaron Holly, MSPT, MTC, is the vice president of professional development and the Okemos clinic director at Orthopaedic Rehab Specialists. Reach him at (517) 220-4540.

PHYSICAL THERAPY MASSAGE THERAPY AQUATIC THERAPY ATHLETIC TRAINING PERFORMANCE TRAINING For over 32 years, Orthopaedic Rehab Specialists has been providing mid-Michigan with award-winning physical therapy services with current locations in Holt, Jackson, Jonesville, Leslie, Napoleon, and Okemos.

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“I can’t be hypnotized!” Yes, you can

f I had a dime every time I heard the phrase, “I can’t be hypnotized,” I would be one rich hypnotist. When I hear that, I usually just smile and reply, “Yes you can.” All humans can be hypnotized. Every human being has already been hypnotized hundreds of times in their lives before they see me. Mind blown yet? The real statement is, “I am not completely sure what being hypnotized is like.” Of course, some of my clients have come to me after having failed attempts, or experiences, and base their statement on those. So, what is the reason that some feel that they are not hypnotizable?

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article, “Healing after the pandemic,” choosing to live in life or survive? We have free will to choose how to handle every situation, including how deep our hypnosis level is. Notice how some people seem to fall into meditation or hypnosis quickly and some seem to be still looking around the room? It is also an indication that there is fear involved. Not only fear of being vulnerable but fear of the unknown. What would your life be if you did not have that phobia you have had since childhood? What would you be like if you no longer had that addiction? Resistance to growth due to fear is extremely common and can interfere with how deep you go under hypnosis. However,

complete free will to accept or not accept anything in life. Recall last month’s

Continued on page 37

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MIND

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MIND

Keep your brain sharp Bad habits that diminish brains and undermine work performance

s demands grow and resources shrink, we all struggle to do more with less—and without proper coping skills, we slide down a slippery slope of chronic exhaustion into debilitating burnout. That’s bad news for the middle-age-ish among us who must compete with the endless line of freshfaced, energetic younger workers jostling for position. Marcel Daane, a performance expert who synthesizes best practices from nutrition, exercise, and neuroscience, says we may be committing predictable brain-aging “sins” on a regular basis. Here are some of the most damaging: BRAIN-AGING SIN #1: You regularly forgo a daily walk in favor of a flop on the couch. After a long day, it’s tempting to talk yourself out of exercise with a weary, “I’m just too tired.” But sedentary behavior doesn’t reward your fatigued brain and body—it makes you more fatigued. It may sound counter-intuitive, but it’s true: Your brain recovers faster when your body moves. BRAIN-AGING SIN #2: You hit the snooze button (again) and run out of time for breakfast. While you’re still lying in bed, it may seem like a good idea to stay there for an extra 30 minutes at the expense of breakfast. But robbing your brain of essential nutrients in the morning is a big mistake. In the same way that an athlete needs fuel for the body to perform and recover from training, you need fuel for the brain to perform and recover from stress.

the problem is that stress causes chronic brain inflammation, and processed foods like cookies, sodas, and cakes only add fuel to the fire. They speed up brain cell destruction from stress, resulting in memory decline similar to what we see in Alzheimer’s patients.

BRAIN-AGING SIN #3: You skip lunch to take an emergency conference call. If your workday includes last-minute meetings, emergency conference calls, staffing issues, or other urgent craziness, taking time to refuel your brain can seem impossible. Interruptions can derail the most well-intentioned healthy meal plan. It may be tempting to skip lunch or snack and just keep working. But how can a brain perform without fuel? It can’t.

BRAIN-AGING SIN #5: You swill coffee and soda instead of water. You may think your morning jolt of caffeine is revving you up, but it really isn’t. Yes, it creates a momentary lift as it blocks neurons in the brain that make you feel tired, but the lift quickly declines and fatigue sets in. The more you consume, the greater the impact of stress on your brain, and the more dehydrated you become. The best hydration is water.

BRAIN-AGING SIN #4: You don’t stock up on good snacks (so you naturally grab bad ones when temptation strikes). Stress and fatigue are notorious triggers for bad-food binges. That’s why many people grab chips or cookies and mindlessly devour them while multitasking. Daane says

BRAIN-AGING SIN #6: You regularly “relax” with an after-work beer or a nightcap. No one is saying you have to be a teetotaler. The occasional drink with friends is okay. But don’t go beyond one 250-ml glass of wine or two 8-oz glasses of beer a day—at most. Any more and

you’re accelerating brain aging. BRAIN-AGING SIN #7: You sacrifice sleep on the altar of work. On occasion we all have to burn the midnight oil to finish a project. Yet many workers think it’s a badge of commitment to regularly sacrifice sleep in favor of working late or starting up in the wee hours of the morning. The irony is that a bit more sleep would make them far more effective by allowing the body to recuperate and super-compensate (a fancy word that means to store excess energy for the next day). BRAIN-AGING SIN #8: You sit and sit (and sit some more). Every day, millions of executives and office workers suffer the ill effects of sitting too much. Scores of research show that sitting more than six to eight hours a day increases brain stress and early mortality, not to mention exhaustion, stiff necks, heavy limbs, and aching backs. If all that isn’t disturbing enough, consider that too much sitting actually thickens your connective tissue over time until you lose your range of motion.

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GENERATION ‘US’

BY TOM MATT

Look for the small wins In a world of headlines and social media, incremental change is real

ife is sometimes compared to a game. You win, you lose. I like to think of life as a sport, where you find what you like to do and prepare for the best outcome either through study, training, nutrition, spirituality, or visualization. Whatever it takes to accomplish your goal. We do this through small wins, and they are important to focus on. So, what exactly is a small win? A small win is a specific, thorough, executed outcome of tiny importance. By itself, one small win may seem insignificant, but it is not. A series of wins adds up and should never be thought of as trivial. Winning small can lead to huge accomplishments! In a physical training environment any motion, just one step, is the beginning. Getting off the couch is a small win.

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In a world where giant splashes of triumphs grab headlines and eyeballs are on social media, it is the tiniest of the tiny that is the true victory. The children’s book, The Little Engine That Could is a classic, but for some reason the older we all get the more we forget the message: “If you think you can, you can!” Incremental change is doable through small wins. The effort, however small in stature, is always the key. It is a growth mindset that overcomes limiting beliefs. In baseball, it is referred to as small ball, where winning is sometimes manufactured by doing all of the little things. Hit and run, moving runners around the bases, singles, bunts, and the sacrifice fly. Small wins can win games, they can also help us achieve our large goals. Once a small win has been accomplished, forces are set in motion that

favor another small win. Seeing the result leads to the next win, it is a confidence builder, it is a stackable block of grit. Raising ceilings is only accomplished by hammering the first nail. Try these ‘Be-Isms’ for starters• Be grateful • Be ready • Be accepting • Be confident

Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us

PETS

BY LISA MARIE METZLER

New leash on life Get outside with your dog

elcome summer! Time to put down that remote and jump off the couch! What? You’re not able to move that quickly? Can’t quite spring into action after the April showers brought May flowers? While you’ve been playing Angry Birds and Tweeting, your faithful pooch is tired of watching Puppy Bowl reruns and is chomping at the bit to get outside. He’s probably become lazy and a bit overweight, too. An easy remedy to kick start a healthier lifestyle for both of you is as easy as putting one foot (and paws) in front of the other. New leash on life I think we all know the benefits of walking but did you know how important it is for your dog, too? The Humane Society recommends most dogs get an hour of exercise daily to keep them happy and healthy. By happy, I also mean well-behaved. Behavior problems such as biting, chewing, barking, digging and little unwelcome presents on the carpet can disappear when a dog is getting enough exercise. You’ll also reduce their risk for cardiac conditions, cancer, osteoarthritis, diabetes and painful hip and joint ailments. Our grown son’s lab, Bear, was recently diagnosed with diabetes. Lack of exercise and weight gain were contributing factors. Both issues could have been avoided. Bear now requires two insulin shots a day. Someone has to be home at those injection times every day and he has to go “potty” every two to three hours as a result of the diabetes. He’s on a weight control dog food and has lost weight. ”Grandpa” took over and started walking Bear every day. He doesn’t let “Grandpa” forget when walking time is, either, and has actually settled down as a result of the consistent exercise. We’re hoping when he’s re-tested he will be able to decrease or eventually get off the insulin. While any breed can be overweight some are more prone to it than others. Labradors, dachshunds, corgis, shelties, basset hounds and beagles, to name a few, can be at risk. Just one pound on the frame of a 10-pound dog is equivalent

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to more than 20 pounds on an average human! Ruff trails If your pooch hasn’t seen more than the oak tree to do his daily business you may want to check with your vet first. After Bear’s diagnosis, our vet recommended just a mile a day to start. Just as comfortable and supportive walking shoes are important for you, your dog’s paws/toenails should be considered. Be mindful of hot pavement, it can scald paws. Test the temp of the pavement with the palm of your hand. It it’s too hot to

the touch, don’t take him on that route. Choose a dirt or grass area. Sand can get very hot too, but if it’s cool enough for him, walking in the sand will torch up to 50 percent more calories than walking on a level surface. If you can hear click, click when he walks, it’s time to clip the nails. When nails get too long they actually push back into the toes, causing him to roll or rotate his foot to compensate. You can easily do this at home with clippers sold at pet stores but some dogs, like Bear, are highly sensitive and won’t let you near him with a nail clipper so a vet or groomer will have to get the job done.

Hypnosis

Tail tell signs your pooch is pooped Your dog could probably outwalk you on most days because they love to exercise and be with you so keep an eye out for these signs that it’s time to go home: • lags behind after initially leading the way • breathing very heavy or tongue hanging down • becomes clumsy or looks awkward or unusual • tries to stop, lie down or halts walking late in the walk Heatstroke is another issue to watch for this summer. Dogs have a harder time staying cool than humans so you need to take extra precautions when the heat rises. While humans and dogs both evaporate water to cool their bodies, humans sweat the entire surface of their bodies but dogs only sweat a bit from the pads on their feet and through an evaporative surface on their tongue. Larger dogs are prone to overeat more easily as their evaporative surface-to-volume ratio goes down with increasing size. Please take water for yourself and your dog while walking this summer. Collapsible water dishes and back packs, similar to what hikers use are great for carrying extra water. If it’s a heatwave week, walk before 10 am or after 7pm. Signs of heatstroke include: • Exhaustion • Staggering/lack of coordination • Vomiting • Labored breathing and panting If you see these signs, call your vet immediately.

Continued from page 32

that does not mean that you are not hypnotized!

Examples of hypnotizm Each one of us has been hypnotized. When we stare at the flames of a fire. When we gaze out the window on a long car ride. That feeling of not being able to move our eyes away because it is just so mesmerizing. When you have been in bed just long enough to have that peaceful feeling but you are still cognitive to noises around you. That is how easy it is to fall under a special level of peace, hypnosis.

Trust your hypnosis Trusting your hypnotist is probably one of the largest key factors of letting go into a deep level of relaxation for healing to take place. So, when I hear someone say that hypnosis did not work for them, my heart is sad. Hypnosis is a beautiful process of releasing, discovering, and where healing can begin. Even without the dimes, I feel like a rich woman when I can help someone under hypnosis. I am honored and thankful for free will and trust in my office! We all need someone that we can trust and will give us Laurie DeBruin CCH,CRR is the a safe place to heal. It is owner of Chrysalis Reflexology time to find our healing, Hypnosis & Enrichment Center. Reach her at (517) 648.1980. even if it is going out of our comfort zone and into the unknown.

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RECIPE

Perfect picnic salad Watermelon and grilled halloumi salad with pink peppercorn vinaigrette

n the heat of summer, itâ&#x20AC;&#x2122;s no wonder why watermelon graces almost every table. It is refreshingly sweet and intoxicatingly juicy. In this dish, the ultra-salty grilled halloumi cheese, made from a combination of goat and sheepâ&#x20AC;&#x2122;s milk and originating from Cyprus, and floral notes from the pink peppercorns temper the sweetness while still allowing the star ingredient, watermelon, to shine. SERVES 4 1 med. watermelon 1 1/2 teaspoons whole pink peppercorns, finely ground 2 tbls. champagne vinegar juice 1 1/2 teaspoons red chile flakes, divided 1 clove garlic 1/4 cup, plus one tablespoon grapeseed oil, divided 8 ounces halloumi cheese, sliced in half lengthwise 2 cups cooked and cooled farro 1/4 cup roughly torn fresh basil 1/4 cup unsweetened coconut flakes, sea salt and freshly cracked black pepper Slice the watermelon in half. Reserve about a quarter of the melon for the vinaigrette, and slice the remainder into 1/2-inch cubes until you have From, The Modern Salad, about 2 1/2 a new hard-cover, full-color cookbook serving up to 3 cups. protein- and superfood-rich Set aside. recipes that are artfully For the presented in a deconstructed vinaigrette, format. Available this fall add about from Ulysses Press. 1 cup of roughly chopped watermelon along with the ground pink peppercorns, vinegar, lime juice, 1/2 teaspoon of the chile flakes, and garlic to a blender, and pulse until smooth. With the motor running, drizzle in 1/4 cup of the grapeseed oil until emulsified, and season with salt and pepper. Transfer to a glass jar, and re-

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frigerate until ready to use. Itâ&#x20AC;&#x2122;s perfectly normal for this vinaigrette to separate. Shake well before assembling the salad. Next, drizzle the remaining 1 tablespoon of grapeseed oil over the halloumi cheese. Preheat your grill to medium-high (an indoor grill pan or heavy skillet may be used instead). Grill each piece of cheese for about 1 minute per side, or until light grill marks form. Remove from the heat, and allow to

cool slightly. Slice into 1/4-inch cubes, and set aside. To assemble the salad, arrange the cubed watermelon, farro, and cheese on a large serving platter or on individual plates. Scatter the basil, coconut flakes, the remaining 1 teaspoon of chile flakes, and, if desired, extra black pepper over the top. Serve with the vinaigrette on the side.

BY GRETCHEN MORSE

MIND

Anger issues? Neurofeedback could help settle the brain

nger in our society seems to be on the rise, with the mounting stressors locally, nationally and in the world, along with our limited ability to move about freely due to the pandemic. Emotions are high; grief and depression feed the anger, and many find themselves either not knowing what to “do” with their anger, or they are unleashing their anger in inappropriate ways. In the Neurofeedback world, we look at the “reactivity” of a person’s nervous system as part of their ability to deal with angry feelings and events. If the nervous system is highly reactive, chances are that small triggers may be more irritable to a person, and their response to an upsetting event is out of proportion to the event itself. Neurofeedback can help settle the brain and nervous system, which can often help a person to feel less reactive to triggers, and thus less irritable. Clients report that things that used to bother them aren’t such a big deal,

anger impulse, but it doesn’t ignite like it normally does; it’s almost like a spark from a fire that lands in the snow, instead of a can of papers. Neurofeedback is a safe and gentle process, and is well-endorsed by the Mayo Clinic, the American Academy of Pediatrics, and more. Positive changes are usually long-term to permanent. So, if you or a loved one is looking for a way to cool the flames of a hot temper, or just to find some relief for stress, sleep, pain or focus during these challenging times, check out Neurofeedback! anymore. Some clients report that as they undergo the Neurofeedback sessions, it feels like “space opens up” between a triggering event, and their response. This allows them to make a better choice about how to respond to the event. Others say they may feel the

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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HEALTH

FEATURE

Digital Fitness

BY MERILEE KERN

6 smart digital health and fitness solutions

hrongs of today’s forward-thinking tech companies are finding innovative ways to keep people engaged and motivated as they endeavor to get fit and healthy... and stay that way. However, with such an extensive and comprehensive field of modern-day health-tech options, it can be overwhelming to hone in on which are worthy of working into your daily lifestyle. With that in mind, here are six savvy digital diet and fitness solutions that are sure to help you shed those stubborn pounds, tone those muscles and increase your endurance easier, more effectively and with increased sustainability.

Tonal Intelligent Home Gym (www.Tonal.com)

Created by former Apple, Nest and GoPro engineers and designers, Tonal is the world’s first machine learning-powered strength training system. This intelligent home gym pairs on-demand workouts and personal coaching with a first-of-its-kind, athome, wall-mounted fitness system that you really do need to see to fully understand and appreciate. So, hitting the website to watch the intro video is worthwhile. It’s like having a personal trainer plus an entire gym in the convenience of your home—but one that is super-sleek, taking up very little space and boasting a “wow” factor unlike any other all-in-one I’ve seen. It features digital weights to help you achieve your goal, whatever that may be: to lose weight, gain strength, build muscle, boost energy, improve your performance or maintain your fitness. As a virtual personal trainer, expert-led programs and full body workouts are availlable on this device’s digital display. Virtual coaches will guide you step-by-

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step. Tonal supports hundreds of moves and 200 pounds of resistance so you can skip the gym without compromising your workout. Additionally, its artificial intelligence capabilities take the guesswork out of strength training. This device actually learns from your body and adapts guidance in real-time, so you see results faster. Service-wise, similar to Spotify music’s family plan, with Tonal, you can have unlimited users per household so everyone from mom and dad, to teens and even visiting friends and grandparents can strength train.

BINGE Networks’ Fitness Channel (www.BingeNetworks.tv) BINGE is a broadcasting platform offering a convenient way to find a variety of fitness classes all in one place. They feature an array of fitness, health and life coaching shows allowing you to do yoga, pilates, weight training and even get your mind in shape. With BINGE Networks, you can work out where and when you want with expert-driven programs that you can do at home, and that also travel with you. Users can stream the content from a SmartTV, tablet, smartphone or laptop from over 90 premium platforms like Roku, Apple TV, Amazon Fire TV, Google Play, Sony, Samsung, Sharp, Tivo, Philips, Sanyo, Panasonic, JVC and Toshiba. The first week of access to the BINGE Fitness platform is free using code “FIT” and then access to the service and its content thereafter costs $24.95 per year.

Amazfit GTS SmartWatch by Huami (www.us.amazfit.com) Huami recently announced the launch of its newest smartwatch, the

Amazfit GTS. This device is powered by Huami’s Bio Tracker optical sensor, which enables 24 hours of uninterrupted, high-precision heart rate monitoring with detailed data and abnormal value detection warnings. In both the watch and the app, the data is clearly displayed for an easy understanding of the heart rate data patterns. With the app, users can also customize the classification of their heart rate and receive an alarm when the bpm values are out of range. All recordings are saved and can be seen in the app and can be shared. The device also integrates multiple health management features such as sedentary reminder, calorie consumption, sleep analysis and more. All these features, if used as an integral way to manage the user’s health, can surely help people to maintain a healthier lifestyle and improve their overall well-being. With the six-axis acceleration sensor, the Amazfit GTS becomes an ideal companion for sports and workout. It comes with 12 different sports modes including outdoor running, treadmill, walking, outdoor/indoor cycling, elliptical trainer, pool/open water swimming, mountaineering, trail running, skiing and exercising. Once the activity is finished, the smartwatch displays all the data collected like pace, calories, BPM range, altitude, time and much more. This new model comes in six different colors and with a 50 meter depth water resistance. Its techy and modern looking style comes with a vivid silicon strap, a thin 9.4 millimeter body for maximum comfort and the battery can last up to roughly 14 days. It also allows users to stay connected thanks to the mobile smart notifications, find-my-phone function,

FEATURE

music control via Bluetooth and weather forecast.

Methodology Healthy Food Delivery (www.gomethodology.com) Methodology is a web-based, wellness-focused subscription service that offers ready-to-eat meals, with menus crafted by a team of chefs and nutritionists dedicated to maximizing health benefits while also making the food delicious. So, this is a great Internet-driven solution for those who find themselves too busy to make good, wholesome meals at home—whether every day or intermittently, as needed. Methodology distinguishes itself from other meal services on the market based on five parameters for using food to improve beauty, strength and well-being: (1) Eat food you love; (2) maximize nutrient density; (3) avoid

superfood meals that are ready-to-eat and can be reheated in a microwave or on a stove top in less than five minutes—all prepared and also refined sugar, gluten and processed ingredient-free. Grass-fed ghee is the only form of dairy they currently use. In fact, the company can aptly accommodate specialized diets like Keto, Paleo, Mediterranean, Pescatarian or Vegan. You can visit the company’s website to review sample menus online and also kick-start the process by specifying your food preferences.

spokesperson, the average HealthyWager participant “more than doubles their investment if they are successful at achieving their goal,” so the financial upside potential is impressive. In 2018, alone, program participants collectively lost over 1,000,000 pounds and gained $13,000,000 in kind. Since the company’s inception, over $20,000,000 has been paid to HealthyWager winners.

HealthyWage App Weight-Loss Cash Incentives (www.healthywage.com)

InBody has developed the H20N Smart Scale that measures your whole body, providing accurate and personalized results in the comfort of your home. The product provides essential health metrics including body fat percentage, BMI, skeletal muscle mass, and weight. Test data automatically uploads to a mobile app that allows you to record test history and track trends. Smart scales only have electrodes on the footplate, so they can only measure your bottom half and have to estimate the upper half. The InBody H20N comes with handlebar electrodes as well as footplate electrodes, so your entire body composition is measured, not estimated. Testing your body composition on the InBody H20N is quick and easy. Just step on the scale, pick up the handle and get your results in 10 seconds. All your data is automatically recorded and synched to an app installed directly on your smartphone. After every test, your results are recorded and organized. See your test history, spot trends and share your results with your personal trainer or doctor. Make adjustments based on accurate data, so that you are consistently trending toward the right direction, “During our R&D, we found that the current smart scale market focused heavily on the number features offered rather than the quality of the outputs,” said Joseph Han, Director of Business Development. “We made the conscious decision to scale back on the number of features and focus on delivering the most accurate body composition test you can take at home.”

No matter what kind of fitness or diet regime—or technology facilitators—you choose, the HealthyWage app actually PAYS you for losing weight! With the HealthyWage app, you determine how much weight you want to lose, how long you want to take to lose it and how

An example of the Tonal Intelligent Home Gym

refined and processed ingredients; (4) control your portions; and (5) be consistent. Methodology addresses all five of these concerns and endeavors to make clear that it’s “no ordinary meal delivery service.” It offers clean, ultra-nourishing, personalized meals for people who both love food and want to achieve optimal wellness. Of course, pricing reflects the premium nature of this food service option with meals starting at $16.99 each for lunch and dinner and $7.99 for breakfast. A small price to pay for truly delicious, real, whole, ultra-nourishing

HEALTH

much you want to wager each month. If you successfully reach your goal by the end date of your challenge, you win your prize. The average HealthyWager prize is over $1,200! You can also join team, jackpot and step challenges through the app. And, this gamification approach is well-proven. Multiple studies show that monetary incentives serve to enhance the effectiveness of, and duly complement, weight-loss programs of any and all sorts—especially when paid out quickly like HealthyWage’s various programs. In fact, according to a company

H20N Smart Scale by InBody (www.inbodyusa.com)

Merilee Kern is a brand analyst, strategist and futurist. As a wellness industry veteran and health advocate, she’s also author of the award-winning, illustrated fictional children’s book, “Making Healthy Choices – A Story to Inspire Fit, Weight-Wise Kids” (Amazon). Connect with her at TheLuxeList.com.

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HEALTH MY SHELTER PETS ARE MY BEST FRIENDS

Staying Healthy How to strengthen your immune system

he past weeks have been a reminder of the importance of staying well. The Coronavirus has changed our lives forever and reminded us that our health is our wealth. With several restrictions lifted, it’s still important to be mindful of ways to boost our immune systems. Here are a few simple tips:

OLIVIA MUNN WITH CHANCE AND FRANKIE: ADOPTED 2014 AND 2016.

THESHELTERPETPROJECT.ORG

Wash your hands

Remember to wash your hands regularly, throughout the day, with soap to remove germs. Germs can travel into the body through the eyes, nose, and mouth and make us very sick. Therefore, try NOT to touch your face.

Stress less

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While multi-tasking “The body’s immune may appear to be a system is like any way to accomplish several tasks, it other system of the can cause more stress. Take time to body. Each of them prioritize your daily has a vital function responsibilities and don’t take on more for the human host.“ than you can handle. Don’t be afraid ~Dr. Anthony Fauci to say no. This will empower you to feel more at ease and allow you to have time for yourself.

Maintain your weight

If you haven’t already done so, start buying your favorite fruits and vegetables. I also would encourage you to join an outdoor group fitness program. So what are you waiting for? Get fit, meet new friends, and soak up some Vitamin D.

Get some Z’s

Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on the shut-eye. I hope you find these tips helpful. As a bonus, keep in mind this Marianne Williamson quote: ”Every act of kindness on your part is a boost to your own immune system “

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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 kwinspires.com for a list of her classes.

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Healthy & Fit Magazine July 2020

Articles inside

Baking a sweet surprise

Shrimp tacos

WTF! (Where’s the fiber!)

Easing Into It

Grit equals gains!

New leash on life

Noise: An invisible health hazard

Get it done!

Anger issues?

Staying Healthy

Simple stretches

Digital Fitness