Healthy & Fit Magazine June 2020 by Healthy & Fit Magazine

Healthy & Fit JUNE 2020 HEALTHYANDFITMAGAZINE.COM

Survive thrive!

MAGAZINE

Emily Kieliszewski Embracing the challenges of a fitness life in quarantine

Breathe easy Stay-at-home workouts Try our recipes

Sane and motivated Auto-reform is coming! What you need to know

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IN THIS ISSUE

JUNE 2020

Contents JUNE 2020 | VOLUME 16 | ISSUE 3

Editorial

Fit Features | P14

P10-19 Fit Features The most we’ve ever done! P18

Avoiding death from COVID-19 Understand the issues

P20

Home body workouts 6 core exercises to do at home

P22

Surviving the monotony Stay active and smile

P24

Thrill of the grill Ribeye steak with Brussels sprouts

P26

Brain fuel for kids Eat right for energy and attention

P28

Home builders are ready Safety measures in place

P30

Don’t try to do everything Focus on what is important

P32

How to get more sleep Find the time for eight hours

P34

Breathe easy Physical therapists can help your lungs, too

P36

Auto reform is coming It’s complex: Talk to your agent

P38

Home remedies in your pantry Simple ideas that work

P40

Make a personal plan Finding new ways to soar

P42

Boredom and eating Don’t graze, and pay attention

P44

Healing after the pandemic Choose to live your life

P45

Four signs it’s safe for procedures Elective surgery?

P46

Power of potential Be in the right frame of mind

P49

Baked oatmeal A perfect quarantine snack

P50

The acne impact Teen esteem is impacted

P52

Daily strength essentials Optimize your happiness

P53

Gentleness and neurofeedback Self-care for these times

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

JUNE 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 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 the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.

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.

Susan Maples, DDS, MSBA

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.

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Have a product you’d like to have us review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.

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PUBLISHER

BY TIM KISSMAN

What was life like before the pandemic?

efore the pandemic, I had a pretty sweet gig. I have worked from home for 15 years. Most days were spent at my desk with my cat bugging me when he wanted attention. It was quiet. Peaceful. And I had a good routine. Now, everyone is home! Gone are the quiet days of concentrating on my work. And my work place changed from having a solo occupant to hosting my whole family. I’m fighting for time on the printer with my daughters, who are still taking classes online. My wife has my extra monitor and uses it while she works from home. I found out that I can design and write the magazine on a laptop. I’m sitting on a couch in my family room now, writing this column. Before the pandemic, we’d travel nearly every weekend to a volleyball tournament or basketball game. Even on the rare weekend we didn’t have Last year for Father’s Day, my family and I hit up an a tournament, we’d escape room in Lansing. This year will be quite differeat at a restaurant, ent. I’m sure they’ll think of something fun ... check out an escape room or visit someone. Now, we cook every meal. Heck, most of the day is spent trying to figure out what we can cook for dinner. Our weekends are spent at home. Golf courses are open, that’s keeping me sane, but hey, nothing else is. If it’s a sunny day, it’s not that bad, we can get outside. But May hasn’t been kind in the weather department. Before the pandemic, I’d go to the gym twice a week. Now, I’m in my pole barn trying to gut through a Zoom workout. It’s not the gym, but my kids and I make it work. Before the pandemic, we printed the magazine. We found businesses willing to share it and made sure that all our locations were stocked with the latest issue. Now, everything we print is online. It was never our intent to print online, but it is working very well. The May issue of the magazine was our most-read issue, ever. It had more than 350,000 impressions for the first three weeks. That’s 100,000+ impressions per week while it was current. That’s a lot. This issue, June 2020, the number will be much higher. We’re evolving. Like everything, nothing is going to be the same. Before the pandemic, my wife and I would constantly say we needed a break, and enjoyed maybe a night a week of staying home and watching television. Now, I’m grateful for the time I have with all of my family. To be around my daughters for the time that we have them home is a blessing. We’re safe. And together. Not much more a dad could ask for. Before the pandemic, life was normal. Now, it’s a new normal. Some of it good. Some of it not as good, but it’s reality. We will get through it, and I bet we’re going to be better in many ways because of it. Enjoy the issue.

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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 Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, 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.

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FIT FEATURE

Meet a wellness warrior Michelle Pell knows her life hacks for health

ot only does exercise give Michelle Pell, 36, of Grand Ledge, more energy to power through the day, but it also keeps her mind sharp. And being sharp is something she counts on as director of the MSU Union, and as a mother. “I have been active from a young age and through my college years,” she said. “Motherhood and the demands of my career have brought new challenges and definitions of wellness and fitness into my everyday life. I have to have fitness in my life, even if it’s a small effort, daily. It has always improved my mindset, and has given me a positive outlook, patience and presence with my family and colleagues. Demonstrating that movement is a daily part of wellness, for my 5- and 7-yearold girls, is also a large motivator for the need to work out.” She said the pandemic has made working out a challenge. It’s one she’s accepted, even finding a new passion along the way. “Prior to COVID-19, I was enjoying early morning HIIT classes at my local gym coupled with a 30-minute run,” she said. “However, since March, when we went into the ‘shelter in place,’ I invested in a Peloton Bike, and I am LOVING the variety of classes, music, energy, and community that I have found in OnePeleton.” She said she continually tries new outlets and ideas for her wellness routines. According to Pell, she uses food sensitivity screening, essential oils, beach body classes, HIIT classes, breathing practices, cold water exposure, sun salutations, coconut oil pulling, herbs for gut health, dry brushing,

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supplements and vitamins, walking meetings, natural skincare routines, intermittent fasting, and more to stay healthy. “I don’t do every one of these things every single day,” she explained. “But having a variety of practices in my toolbox, and by setting myself up to achieve most of them through the day, makes

me feel accomplished in my self-care. It took time to test, try new things, add routines to my day to get to where I am today, and I am constantly excited to learn more small ways to weave fitness into my busy daily schedule. “If I ever feel stuck in the day, I ask myself ‘what’s one quick thing I can do to help me feel better?’ and it’s usually stopping and making time, even 1 minute, to do one of these things for myself,” she added. She said she is a strict vegetarian, borderline vegan. “I don’t get picky if people made

food with butter in it, for example, but I avoid all other meat/cheese/egg/fish products for health and animal/global welfare reasons,” she said. “Vegetables and fruits, lots of seeds, nuts, hummus, and avocado make up the majority of my diet. I also intermittent fast from 8 p.m. to 11:30 a.m. each day and typically only have water with watermelon juice with my morning supplements. I feel this helps keep my digestive system moving well and less stagnant.” She does treat herself, from time to time, with a piece of homemade cake or cookie. “When I indulge, I let myself enjoy the food and keep my next meal choice positive to not spiral into consistent inputs of sugar or sweets,” she said. “I also can, sometimes, overcome indulging by picturing how my future self will feel about ‘cheating’ and sometimes that can pull me quickly away from the idea.” Having the will power to overcome temptations is something that has taken some time to develop, but it’s a skill she continually practices. “Exercise keeps my internal energies lifted, positive chemicals flowing through my body to keep my mental and emotional health in tune,” she said. “I like to feel strong, alive, and energized, and even a quick workout can help give me the energy to keep up with my family and career. Being healthy is a continuous work in progress for me. I am not afraid of change. I am afraid of staying the same. Learning new life hacks for health and wellness will always be a check and adjust thing for me, and I encourage everyone to try to find what routines and self-care work best for their lives.”

FIT FEATURE

A routine makes the difference Lansing’s Caitlin O’Rourke stays active however she can

ike most who worked out in gyms before COVID-19 struck, Caitlin O’Rourke, 33, of Lansing, has had to alter her routine to stay active. “I started working out regularly with group fitness classes at the YMCA,” she said. “I prefer group fitness classes because the instructors and the other people in the classes motivate and support each other. Because the gyms have been closed, I’ve been continuing group fitness with online classes and I’ve also been doing a workout routine on top of that. I regularly walk three miles a day with my dogs, at least 1 one-mile run a day, do a strength workout with resistance bands/weights, or a bodyweight workout.” O’Rourke, a non-profit fundraising consultant, says the workouts have been keeping her stress levels in check. “Staying active and keeping a regular workout helps reduce daily stresses and anxieties,” she said. “I feel better and I’m in a better mood the days I work out. I have more energy and I’m happier because of it. The combination of a healthier diet and staying active improves my overall mood.” In addition to a regular workout routine, O’Rourke has fine-tuned her diet. She’s eliminated fast food and is always striving to eat healthy foods. “When I first started sticking to a regular workout routine, I didn’t change my diet too much and I wasn’t seeing the results I wanted,” she said. “I was invited to join a challenge with two friends for one month of clean eating, and I did it. I stuck to my goals and saw the results I wanted. From there, my diet changed a lot. I wasn’t eating takeout food as much, I kept bringing my lunch to work, and a lot of the junk food I was craving before I no longer did. So my diet is still mostly healthy, and I work to alter my favorite foods to make them healthier.” When she feels the urge to cheat on her diet, she reminds herself that moderation is the key. “It’s harder to stick to an overall healthy diet without letting yourself have some of the things that might be less healthy,” she said. “Starting with the strict clean eating plan helped me have fewer urges for sweets and junk food, but it’s easier to completely fall off a healthy routine if you’re not

allowing yourself some things here and there.” She said, through trial and error, she’s figured out a good path. If she can do it, she said, anyone can. “There will be days that you don’t want to work out, or that you’re just not feeling it, but don’t let that spiral

your overall routine,” she said. “Set regular goals for yourself and remember that you’re doing it for yourself. And, find someone who will help support you and your goals, who will help push you to stay on track and listen to your progress, just so you can bounce it off someone.” www.healthyandfitmagazine.com

FIT FEATURE

A fitness side gig (and more!) Emily Kieliszewski lives and breathes a healthy lifestyle

mily Kieliszewski, 28, of Lansing, uses her side gig as a dance and fitness instructor at Spartan Fit Center to empower others, as much as herself. “Prioritizing my own care makes me better able to show up in meaningful ways in my personal and professional lives,” she said. “Fitness is a large piece of my overall wellness puzzle. I’m motivated to move because it makes me feel better physically, mentally, and emotionally and I’m grateful to share wellness through movement with so many other people. I have loved being an instructor for nearly ten years. It lets me be equal parts disc jockey, motivator, and teammate.” And like many instructors and trainers, much of what she’s being doing lately has been online. “Since March, we’ve been leading people through full-body workouts from our carpeted living rooms, entryways, or in my own case, a tiny studio apartment,” she said. “The pivot to all-digital class formats was instinctual: our members are our family. Taking care of them is what we do. In these times of stress and uncertainty, we’ve opened our digital doors to welcome anyone to the fitness experience free of charge. People across the U.S. have tuned into our classes and whole families are joining us from their living rooms. What an honor it’s been to serve our community in this way.” Kieliszewski, who works as the member programs lead at the Michigan Municipal League, said fitness has been a part of her life for as long as she can remember. “Fitness is ingrained in my daily routine,” she explained. “My parents started taking me to our local health club in high school where we worked out together as a family and I’ve been a dancer my entire life. As a child, I often tap-danced down grocery store aisles. As time progressed, fitness became a way for me to manage stress and navigate through daily challenges and larger obstacles. Fitness reconnects me to my body, allows me to turn inward, and almost instantly puts me at ease.” She said her go-to workouts include running, cycling, functional movement and strength training, Barre, kickboxing, and HIIT/Tabata workouts. “So often, we focus on what looks good

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instead of what feels good. Fitness is for feeling good,” said. “It’s a celebration of what our bodies can do, and each day I’m grateful for the privilege of having a body to move. I want others to know that forward is a pace, and progress is rarely linear; we should all give ourselves the grace to show up just as we are.” She said that she loves food, but keeps things simple and healthy by sticking to meals that are quick, easy, colorful, flavorful, and satisfying. “I make sure to eat a balanced diet,” she said. “I

eat all the foods I enjoy while fueling my body to work for me.” She said it’s important for her to stay active and healthy. It’s sound advice for anyone. “Fitness goes beyond the physical: it keeps us strong to embrace the people we love,” she said. “It gives us energy to keep up with our children or grandchildren (or in my case, nieces and nephews); and it teaches us perseverance to face many of life’s challenges we know we can do hard things because we’ve done them before.”

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FIT FEATURE

Fitness builds confidence For Angela Cotton, working out is a way of life

ngela Cotton, 38, of Detroit, pushes herself to be stronger through fitness, and as a result, it’s paid off in ways she couldn’t imagine. “I feel that our bodies were made to move,” she said. “Allowing your body to do what it was made to do increases its function and provides a healthier vessel to live in. It’s amazing to do something that you had no idea you could do. It makes you want to see what else you can accomplish. Being in shape

“Fitness has provided me a more positive outlook on life knowing that each time I work out I increase my time here on earth. It’s helped me to be able to be healthy and active for my daughter.” and strong has mental benefits, too. It relieves stress. Working out provides a way to get healthy, clear your mind and hang out with cool people that have similar goals.” Cotton, who is an automotive project manager, works out nearly every day of the week with high-intensity interval training (HIIT), weighted cardio, heavy lifting and auxiliary supersets. She works out at Performance 80 Training, in Detroit. “Taking care of my health and lifting has made me more social,” she said. “I am more confident when I walk in a room. Fitness has provided me a more positive outlook on life knowing that each time I work out I increase my time here on earth. It’s helped me to be healthy and active for my daughter.” She said she’s currently practicing intermittent fasting, trying to eat clean, whole food meals with a balance of proteins, fats and carbs. “My diet could be a lot better,” she

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added. “On days I lift heavy, I’m sure to increase my carb intake slightly. I am about 80 percent on-point with my diet. I allow myself a cheat meal every five days. When I have the urge, I use it as a personal challenge to test my will power. I am motivated by challenges!”

Her advice for others? “Fitness is a daily journey,” she said. “Take each day, one at a time. Every part, too. Each workout. Each rep. Each mile. One at a time. Once you’ve completed a milestone or goal, set another.”

FIT FEATURE

Trust the process Sade Poole knows what it takes to stay fit

ade Poole, 32, of Oak Park, likes to work out to feel better. “I feel the need to work out because I want to remain healthy, feel good about myself and look good,” she said. Poole, who works for the Blue Care Network, enjoys high-intensity interval training (HIIT) and heavy lifting. She works out at Performance 80 Training. She said she eats a consistent healthy diet. “My diet is pretty good,” she said. “It consists of lean meats, fruits, vegetables and grains. There is never really a need to cheat, but I will enjoy something small like a vegetable pizza or burger. I don’t mind a cheat meal, but never a cheat day.” She said it takes time to get into shape and even more effort to stay there. Be patient. “My advice to others is to do what works for you and trust the process,” she said.

A desire to compete This former D1 track athlete continues to train at a high level

arly Britton can’t shake the need to be physically fit and perform at a high level. The former Division 1 track and field athlete likes to stay in shape. “The desire to work out at a high level has stayed with me all these years,” she said. “In addition, I have genetic predispositions that require a healthy lifestyle. It is very important for me to keep fit and, thankfully, I enjoy it as well. Fitness has always been a way for me to gain confidence. I am so grateful to be strong and fit after two children, and to show other women that it is possible. It has allowed me to take what I’ve learned to help others.” Britton, 39, of Detroit, works with fundraising events at the Detroit Institute of Arts. She said her workouts range from HIIT to Pilates, yoga and spinning. “Typical workouts for me involve, primarily, weight lifting and HIIT/interval cardio,” she said. “I like to incorporate other forms of exercise to shake up the routine on the weekends.” “I’ve educated myself enough to stay away from fads and just try to ensure I have enough lean protein, carbs and veggies to fuel workouts and keep me healthy inside,” she said. “I don’t give in to urges to cheat. I have learned to keep it light. If I want ice cream, I will get a spoonful. If I want a burger, I’ll eat it without a bun or just half a bun, no cheese and tons of veggies. I believe you can have what you want and modify it so it’s better for you.” She said to keep it simple when trying to be healthy “Fitness is finding healthy activities you love to do, going after each workout with intensity and eating food that nourishes the body,” she said. www.healthyandfitmagazine.com

FIT FEATURE

Just try to keep up When it comes to staying fit, Jen Malin attacks her training

en Malin, 33, of Ferndale, makes sure to work out to keep her energy up for her job as a management consultant. “I feel the need to work out to keep my body youthful and energy up for my demanding job,” she said. “Working out makes me feel connected to my body, mind and soul.” She said she likes to shake up the activities she does during the week. She likes a lot of different things, as long as the workout gets her moving.

“There will be days you don’t feel like working out or being active. Take a walk, push through a workout, you will always feel better after! Also, don’t beat yourself up if you eat poorly, just make better decisions the next day. “I love weighted cardio and high-intensity interval training (HIIT),” she said. “Anything that gets my heart rate over 160 and keeps it there for 45 minutes to an hour is my target. “I will start with five minutes of cardio, running, Stairmaster, then transition to a weighted exercise followed by a plyometric exercise. I like to finish with five minutes of cardio and a few ab exercises.” She said she eats a balanced diet that includes plenty of fresh fruit, vegetables, meat and cheese. “I don’t limit anything from my diet,” she explained. “If I want a cookie, I have a cookie. If I want chips, I stick to the serving size and include them in my daily calorie count. I believe restrictive diets are what cause people to fail. I am just very conscious of tracking what I eat and ensuring that I burn enough calories each day. Her plan is working. She feels great, she said. “I used to be tired all of the time

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and it impacted my ability to push through long hours at work,” she said. “Creating a dedicated workout schedule, with specific days outlined, has helped so much. I also have a great support group of friends I’ve met through P80 Fitness and have brought a few of my friends along who work out just as hard as I do. We hold each other accountable and push each other to our goals.” She said it’s important not to give up on yourself.

“Don’t give yourself crazy restrictions,” she said. “There will be days when you don’t feel like working out or being active. Take a walk, push through a workout, you will always feel better after! Also, don’t beat yourself up if you eat poorly, just make better decisions the next day. Putting restrictions on yourself such as, I will run five miles because I ate an entire pizza, will impact your relationship with food in the long run.”

FIT FEATURE

Enjoy the workouts (it helps!) Audrey Vasquez pushes herself to be in shape

ith two young children, Audrey Vasquez, 34, of Warren, needs to stay in shape to keep up! “Fitness helps me stay active with two small children,” she said. “It gives me energy and helps with the release of stress. After having two children, my need and desire to stay healthy and active, while physically getting back into shape, was at an all-time high. Working out is not only an outlet for me but also helps with my self-esteem.” Vasquez uses medium to heavy weights when she works out and adds cardiovascular workouts. She said her meal plan is simple, as her current goal is to gain or maintain her weight. “I eat a fairly clean diet with a daily calorie intake of at least 2,000 calories, as much as possible,” she said. “The urge to cheat was very difficult to defeat in the beginning. As I began to see results in myself, the easier it became to stay true to my food plan. It is all mental! Although, I do allow myself to cheat at least once a week.” She said, when it comes to fitness, control what you can. “If I had any advice to give to others, it would be to not compare your story, your journey, your goals to anyone else’s,” she said. “It is a process, and it takes time. You should enjoy doing it in the meantime.”

Exercise for a clear mind Deja Brown keeps on track for a healthy body, mind

eja Brown, 23, of Farmington Hills, uses her workouts as stress relief. Brown is active military, serving in the Air Force. “I use working out as a form a stress relief,” she said. “It’s how I get my day started and prepare myself to take on the day. Working out helped me through a lot of personal issues. It’s taught me discipline, showed me how to work towards accomplishing a goal and how to hold myself accountable. It’s become part of my everyday routine, and without some form of a good workout, my day feels incomplete.” She said she’s always surprised at what her trainer, Christopher Huff, at Performance 80 Training, has in store. “You never know what to expect,” she said. “You always get a good cardio and every day is leg day.” She says she tries to drink a lot of water and makes sure to eat in moderation. “I eat pretty clean,” she explained. “No beef or pork and I try to drink a lot of water. I go for a gallon a day but I don’t usually consume that much. I do indulge on snacks though; chips are my favorite. Usually, when I get the urge to cheat, whether it be on my diet or a workout, I try to remember my end goal and purpose. Or the guilt I’d feel from cheating usually stops me.” She said there’s only one real way to start getting into shape.

“Just get up and do it,” she said. “A lot of people want to wait until they’re ready to work out and that becomes their excuse for never starting. You can start at your own pace and go from there, but the first step is to start.” www.healthyandfitmagazine.com

HEALTH

BY DR. SUSAN MAPLES

Avoiding death from COVID-19 Trying to understand the pandemic’s threat is challenging

icroorganisms (bacteria, virus, fungus, etc.) have been on the planet before human life, and they will be here after human life, so we better keep learning how to live together. Understanding the immense variety, diversity and adaptability of our microscopic life forms is as humbling as trying to the count stars in the sky or the sealife in the ocean. This little bugger, the Coronavirus SARS-CoV-2, has us in a scramble. Our scientific understanding of its pernicious behavior changes every day. Meanwhile, it’s having its way with our human population. One of my science geek friends described the situation as if we are learning to fly a new airplane, while we are building it. Equally challenging is discovering who, among us, are more at-risk for a COVID-19 death. A recent study out of the UK looked at 17,000 COVID-19 cases, and the number one risk factor for death was obesity. Our understanding is that it’s not the obesity itself, but an associated condition called Insulin Resistance (the progressing precursor to Type 2 Diabetes). How does insulin resistance add insult to injury? It stimulates a higher

“One of my science geek friends described the situation as if we are learning to fly a new airplane, while we are building it. circulating insulin level. In turn, insulin increases an important lung-aggregating enzyme called ACE-2. ACE-2 helps to regulate our fluid balance and blood pressure. It congregates on the epithelium of the lung tissue, and acts like a door into the cells, as it assists with oxygen exchange. It seems this wicked and smart little virus is using the ACE-2 enzyme as a binding receptor—a door—to inject its RNA into the cells where replication and cell death follows. The more ACE-2 you have, the more at-risk you are. I hate to say it but the risk of death from the COVID-19 can be traced back to

our sugared-up commercial food supply. Avoiding simple carbs and sugar-laden beverages and foods will help you avoid insulin resistance, diabetes, and obesity. You may be feeling guilty right now, because your quarantine diet is a breakfast cereal, ice cream, and soda snack-fest. Forgive yourself and get to work. When you are exposed to COVID-19, how will your body respond? Maybe it’s a good time to improve your nutrition health. Let your 2020 vision be on more whole foods (food in their most simple, natural form). Say “NO!” to fad diets, because they just don’t work. It’s time to reject packaged, processed foods and get some daily exercise. We have survived a LOT of change the past few months. It is not easy, but consider this: Changing your diet, out of respect for this virus, could be what saves your life.

Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.

Our mission is to help each person take a significant step toward his or her desired oral and overall health.

Learn more mouth body connections…

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FIT FEATURE

Start the day right Fitness as part of a daily routine helps Shlinda Hardrick succeed

hlinda Hardrick, 39, of Detroit, likes her daily routine, especially when it involves fitness. “Working out is how I get my day started,” she said. “Not only does it make me stronger, it boosts my adrenaline and helps me relieve stress. Fitness has changed my life not just from looks, but it has helped me motivate others to do things they’ve always wanted to do. This make me push even harder knowing someone is looking up to me.” Hardrick is operations supervisor at Ford Motor Company. She said she works out five days a week at Performance 80 training in Ferndale. “Some days are easy there,” she said, “but for most of the time, the workouts are very challenging. We mix the days with upper body, lower body, cardio, and of course every day is leg day some way somehow.” In addition to a strong work ethic, Hardrick said she eats healthy food whenever she can. “I am not following a diet currently, but I make sure to take in plenty of water and less sugar and sweets,” she said. “I do eat in portions throughout the day. I think about the hard work I put in daily. I can honestly say I have cheated on my diet from time to time, but not often.” She said stays focused in her training. It’s the advice she gives to others. “My advice to others are my simple hashtags I use every day,” she said. “Don’t give up. Keep pushing. One day at a time. No one ever said it will be easy. You got this! Remember not everyone is built to lift heavy weights or run 10 miles per day. Take your time, stay focused and you will find your own drive.”

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FITNESS

BY JUSTIN GRINNELL

Home body workouts 6 core exercises to do at home that you should probably be doing already

orking out at home instead of the gym may not be ideal, but it can have some advantages. For starters, you can skip the fancy equipment and work on exercises you should probably include in your workouts. I have to confess, I donâ&#x20AC;&#x2122;t enjoy core

training exercises that only require your body weight. They are HARD! They also further pronounce my own personal weaknesses. With a rich history of hip and back issues, my core is not as resilient as it used to be. By pushing myself to do some of these exercises, I have experi-

enced some improvements in my core strength and feel a bit more balanced. Take a look at these core exercises and choose one or two of them per workout to get started towards a stronger and more resilient core!

Plank reach + leg lift

1. Get into a traditional plank position on your elbows. 2. Keep your spine neutral. Reach your right arm in front, then left arm. 3. Lift your right foot up, then left foot up, extending at the hip.

4. Make sure to not move your hips and lower back through the movement. 5. Do 2-3 sets of 5 reps each arm and leg.

Bird dog holds

1. Get into a quadruped (all fours) position. 2. Reach your right arm in front of your body at the same time you reach your opposite leg/left behind you.

3. Hold for 3-5 seconds while squeezing all of your muscles. 4. Return to the start position and repeat on the other side. 5. Do 2-3 sets of 5-10 reps per side.

Hollow hold and rock 1. Lie down on your back with your arms above your head and legs fully extended. 2. Raise your head, arms, and legs 6-12 inches off the ground while keeping your ribs and lower back down. 3. Rock back and forth maintaining this position. 4. Do 2 sets of 20-30 seconds . Thereâ&#x20AC;&#x2122;s more! See home body on page 48

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HEALTH

BY MOLLY NEVINS

Surviving the monotony As the stay-at-home order drags on, stay active, eat healthy and smile!

lot of us have been home for 2.5 months. Straight. Even those who are still heading out to work have seen the inside of their homes a lot more than usual since extra curricular activities are cancelled, gyms, salons and restaurants are closed. It is easy to fall into the role of couch potato, or grow tired and depressed. Movement is the key to keeping your mind and body in check. Once you stop moving, it is a vicious cycle. Movement gets harder, less enticing. It’s simple...the more you move, the better you feel. But how, when your gym is closed, can you get a great workout in?

Creative movement One positive that is coming out of this is that people are getting so much smarter and more creative with their movement. You can do so much with just your body. On a beautiful day it is easy to get out and walk, run or ride bikes. It’s a beautiful sight to see all these families outdoors on walks and adventures together. It’s those yucky days that challenge our creativity. Here is a simple body weight circuit that will hit each muscle group. Go through as many times as you can in 20 or 30 minutes, depending on how long you want to work!

• 30 alternating reverse lunges • 10 hand release pushups (all the way to the floor and up) • 15 step-ups each leg (on a stool, or stair, etc) • 20 plank jacks (jump feet out and in) • 20 tricep dips (on that stool or stair) • 20 supermans • 20 squat jumps • 20 v-ups • 15 heavy burpees (find anything heavy around your house to curl up overhead, set down, and do the bottom half of your burpee)

Zoom, zoom Maybe exercising on your own is not your specialty, you are certainly not alone in that. Professionals all over the country are doing virtual classes and training sessions. Another huge benefit to logging on to some of those classes

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is that you also get that social aspect. Zoom classes have an option where you can see all of the other participants, just like in your favorite group class. Let’s be honest, at least half of the reason to attend group classes is for the fun and comradery. Check out what your local instructors are doing: they miss you just as much as you miss them!

Healthy eating We talked last month about some ways to shop and food prep during this stay at home order. Well how do you avoid overeating and snacking too much? Try starting your day with a great, filling breakfast. If you can squash that hunger at the beginning of the day, you’re already off to a great start. Try to get some fiber, healthy fats and protein all jammed into that one meal. One of my favorite things is to make a huge scramble. I use whatever vegetables I have on hand at the time, because we can’t be picky right now! Tip: when you get some fresh produce, saute peppers and onions and separate into freezer bags. When you want to make something like this, just pull out a bag and you’re good to go! I also keep my broccoli in the freezer to make sure I always have some on hand. I

make enough of this scramble to reheat and enjoy for days so I not only have a healthy breakfast, I have a fast and easy breakfast. You can eat this alone or pair it with some nice, grainy toast.

This week’s scramble

• Beat your eggs in a bowl • Chop and sautee your veggies (I had frozen broccoli, white onion, fresh asparagus and potatoes that were on their way out). • Once they’re starting to crisp up a little, pour your eggs over top • Cook to your preferred done-ness (I like to keep moving mine as they cook so they’re really scrambled)

Hang in there guys. Keep moving, keep smiling, and keep trying to find the positive!

Molly Nevins. is the fitness director for the DeWitt and Oak Park YMCAs. Check out her Facebook page at: facebook.com/molly.fit

SUNDAY, SEPTEMBER 13

RNO

Râ&#x20AC;&#x2122;

This event is endorsed by:

OU CI N

RECIPE

BY MARK RASMUSSEN

Thrill of the grill Try this ribeye steak with oven roasted Brussels sprouts The steak 1 ribeye steak (1-inch thick at least, preferred) 2 tsp Worcestershire sauce The Judge and The Punisher Rub Brussels sprouts 1 package of fresh Brussels sprouts, halved 1/2 small red onion rough chopped 4 cloves garlic rough chopped 3 tbls extra virgin olive oil 1 tbls The Judge Rub to season sprouts The steak Start by selecting a well-marbled steak. After you have lit your coals, or turned on your grill, take your steak out of the refrigerator and allow it to start to come up to room temperature. I trim my steaks of any excess fat not integral to the finished product, but it is not required. I do a slight tenderizing of the steak with a fork on each side. The purpose is to allow the Worcestershire sauce to get into the meat. I apply a few dashes of Worcestershire to each side and work it into the meat. Then I apply a very light coat of The Judge, a salt, pepper and garlic rub, and pat it into the steak. After that is applied, I use a medium coat of The Punisher rub, and allow it to rest about 10 minutes before I flip the steak and repeat the process. Total rest with rubs on both sides before placing on the grill is about 20 to 25 minutes. To cook your steak to a medium to medium-rare, I use a fourstep/turn process. First, I set my charcoal grill to a hot zone and a cool zone, meaning I have the coals set to one side and no coals on the other. If you are cooking on a gas grill with two or three burners make sure to have at least one burner off. You want to sear your steak, so you will need to be at a high temperature. Mine is usually between 550 to 600 degrees. Now, onto the cooking process. Let’s make those beautiful grill marks! Place your steak to a right angle (think 2 o’clock position on a clock) and cook for 1 minute and 35 seconds. (clean your grates by brushing them in between each step). Step 2: lift and turn the steak to a left angle (think 10 o’clock position on a clock) cook again for 1 minute and 35 seconds. Step 3: flip the steak and put it again on a right angle to cook for the same 1 minute and 35 seconds. Step 4: lift and turn the steak to a left angle. After the last step, check the internal temperature in the center of the steak. You are shooting for 125 to 128 degrees before you pull and rest. Usually the steak will need to cook for another few minutes. Place your steak on the cool side and check the temp in the same spot till it reaches the desired temp. I was at 125 degrees for the steak in the picture. Once the steak is at the correct temperature, I place the steak in an aluminum foil bag. Just take a sheet of aluminum foil about

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12” long and fold it in half, then fold over the ends to make a pouch. Place the steak in the pouch for five minutes to allow all the juices to rest. The Brussels sprouts Now for the Brussels sprouts. Place halved Brussels sprouts into a mixing bowl, then add rough-chopped red onion and garlic. Drizzle about 3 tablespoons of extra virgin olive oil over the vegetables. Sprinkle 1 tablespoon of The Judge rub and toss the vegetables to coat. Then place halved sprouts face down and spread out on a parchment paper-lined cooking sheet. Roast in a 425 degree oven on the top shelf for 15 minutes, then take out and flip the halved sprouts face up and continue cooking on the top shelf for another 15 Mark Rasmussen is a Champion minutes. Keep Pitmaster on the BBQ an eye on them competition circuit. He is also in the final the co-owner of a BBQ supply minutes to make store, TheBBQSuperStore.com. sure they don’t get too charged.

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HEALTH

BY LISA MARIE CONKLIN

How to eat right for energy and attention

id you know the brain needs sugar to function? Glucose travels into the bloodstream to fuel the mitochondrial furnaces responsible for brain power. Before you get too excited, I’m not giving your family a license to go on a sugar feast. Neurons depend on the bloodstream to deliver a steady supply of glucose. While simple sugars (like donuts, toaster pastries, etc.) may get your kids up and revving, it won’t give them the brain fuel they need for the entire school day. They’ll fall into a mid-morning slump and probably not perform as well for the afternoon classes. Some suggestions for fueling your kid’s brains for the entire day:

chocolate or white milk, water or occasionally a 100% juice drink. Don’t forget to include some Omega-3 rich foods. Studies have shown that diets rich in Omega-3 can aid in learning ability, problem-solving skills, focus, positive mood, emotional balance and memory. Plus, promote communications between cells. Tuna, enriched omega-3 eggs, pumpkin seeds, kale chips,walnuts, raspberries, soy nuts and avocados are a few sources rich in Omega-3.

Grains for brains

Remember the days when you got home from school and ran outside to play until your mom called you for dinner? Now our kids get together to play video games or sit in the same room on their individual laptops and text ‘what’s for dinner?’ Exercise improves circulation throughout the body, including the brain. It stimulates the growth of neurons, especially in the hippocampus (learning and memory center) giving your kids more brainpower. The brain works even better after physical activity. Studies show that the brain produces a chemical that makes the brain more receptive to learning for a period of time after physical activity. If your child has a choice, choose a first hour gym class. Research showed kids who exercised first thing in the morning could think better, had longer attention spans and improved grades. Let the kids play a game of hoops or soccer if they hit a bump in their homework. Again, the brain will release chemicals that aid in problem solving and that bump in the homework will be easier to smooth out after working up a sweat.

After sleeping for 10-12 hours, their body needs fuel that will give them a productive start. Complex carbs metabolize more gradually and provide a steadier release of glucose. If your kids don’t want to eat when they first get up, try having them eat after they get dressed and ready for school. Whole grain, low-sugar cereals, waffles, English muffins and plain instant oatmeal with fruit are good choices. Trail mixes are quick and easy, especially if you make your trail mix on Sunday and place it into portion controlled bags. Use low-sugar cereal and dried (no-added-sugar) fruits and nuts for the mix.

Time-release lunch Fill your kids’ lunches with “time-release” foods that are low in the glycemic index. That way your kids will get a steady stream of glucose into the bloodstream and will have the brain power they need for the whole day. Let them choose a cool BPA-free lunch box, then involve them in packing their own lunch. They’ll less likely trade or throw away a meal if they choose what goes into it. Protein: lean deli meats, tuna, eggs or peanut butter will produce norepinephrine and dopamine, which will give them alertness and stable memory. Add variety with whole-wheat pitas, English muffins or sandwich thins. Try quinoa, or whole wheat pasta with some veggies and vinaigrette for a tasty lunch in a bowl. Fruit and Veggies: Presentation is everything. A Dutch study revealed kids ate almost twice as much fruit when it was presented in a visually appealing way. Skewer their favorite fruit and veggies on toothpicks. Add a little low-fat dressing for the picky veggie eaters. Wash it all down with low-fat

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Child’s play

Goodnight moon, goodnight brain The Mayo Clinic recommends 10-12 hours of shut-eye for school-age kids. The brain is just as active while they snooze so it’s important you give them the right fuel during the day. It will use that time to repair and rebuild their structural components. Growth hormones and chemicals important to the immune system are secreted during your child’s sleep. If your child doesn’t get enough sleep on a consistent basis it could stunt their growth and make them prone to illness.

BRAIN FUEL FOR KIDS www.healthyandfitmagazine.com

HEALTH

BY BRENT FORSBERG

Home builders are ready

With safety measures in place, it’s time for your next project

eading into the summer months homeowners are generally thinking about their upcoming projects. New kitchen? Update the master bath? Time for a new roof? Is this the year we build our dream home? Many, if not all these questions came to a screeching halt due to the health crisis. Home builders and remodelers across the state resumed construction on May 7 and we can assure you our industry is prepared, trained and ready to help you get that project done. New COVID-19 safety measures are in place to ensure the safety of builders, their employees and homeowners. As President of the Home Builders Association (HBA) of Greater Lansing, I am encouraging consumers to take an extra step in ensuring they hire safe contractors. HBA members have developed COVID-19 safety plans, have the nec-

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essary personal protection equipment onsite and have completed online training sessions to ensure they are working safely. The purpose of the COVID-19 Exposure Prevention, Preparedness, and Response Plan for Construction is to outline the steps that every employer and employee can take to reduce the risk of exposure to COVID-19. The plan describes how to prevent worker exposure to coronavirus, protective measures to be taken on the job site, personal protective equipment and work practice controls to be used, cleaning and disinfecting procedures, and what to do if a worker becomes sick. Consumers should know not every builder or contractor is an HBA member and may not have gone through the safety training our members have received. We are proud of our members

for working hard to adjust their work practices to meet new health safety guidelines. Safety is our top priority and consumers should feel confident in hiring a local, licensed HBA member. Even more important is working with a local company. For every $100 spent locally approximately $73 stays to be recycled in the community. Now more than ever, as a community, we need to support all small businesses. For a complete list of HBA of Greater Lansing members, visit hbalansing.com or call (517) 323-3254

Brent Forsberg, of T.A. Forsberg, Inc., is the current president of the Home Builders Association of Greater Lansing. Reach him at (517) 349-9330.

MIND

BY CHERYL LINDEMANN

Don’t try to do everything Focus on what is important

very one of us is experiencing this stay-at-home time differently. Factors from the realms of work, family and health combine to create a myriad of challenges. For example, many parents are currently struggling to balance work responsibilities with educating their children at home. Resources and opportunities for educational enrichment abound, and while I appreciate how fortunate we are to have so much available to us, it can be overwhelming. We may think we need to take on more than we are able. Or we suspect that we may not be doing enough. At times I’ve found myself engaging in “should” oriented thinking, accompanied by the associated mental state of F.O.M.O. (fear of missing out). Examples of this type of thinking include, “We still haven’t watched that zoo live feed…I wish I had a printer to print off these museum coloring sheets...oh no! I missed the live feed of this illustrator showing her work on Instagram.” I’ve found that what’s working better for me is going in the other direction, focusing on a few important highlights to accomplish each day, and then leaving space around those. I pencil one or two educational opportunities into my week as suggestions, and if they work out, that’s great. But, if they don’t, that’s ok too. It really is. One thing that has been useful at my house is to create a list of suggested activities (for example: read, write a story, play) from which my daughter can choose. This won’t work for every child or family, but it has the benefit of giving children some choice and therefore some control over their circumstances. For us it has also led to more stretches of free play, which early childhood experts say is still one of the best ways for children to learn. It also helps them develop the skills needed for emotional regulation. Another challenge for many of us right now is to engage in physical activity and self-care. Even if this seems difficult to do, I would venture to say that it couldn’t be more important. Incorporating daily or weekly movement into your routine is customizable, and can be as simple or elaborate as you like. From stretching, chair exercises and jogging in place on the one hand, to exercise videos and live streaming yoga

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classes on the other, there are nearly endless options available. An extra bonus to this season is that walks outside, tending to the garden, or playing and puttering in the yard are simple ways of achieving movement goals. It also allows us to enjoy the benefits associated with observing the seasons as we transition from spring into summer. The library is a resource for a variety of digital materials (ebooks, eaudio books and even movies) that promote movement and physical activity. I was excited to see one of my favorite resources, Breathe Like a Bear, available in both our Hoopla (evideo and eaudiobook) and Overdrive (ebook) collections. Breathe Like a Bear takes viewers and readers on a mindfulness journey through a series of activities, using cheerful animal characters. Breathing, movement and emotional well-being are covered in a format that is light,

warm, and fun for everyone. Breathe Like a Bear author and creator Kira Willey suggests that parents may even enjoy the exercises so much they’ll find themselves watching the video without their children! Even if that doesn’t happen, I can honestly say that when the video is over, I look forward to the next time we can breathe like a bear together. 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.

May 22â&#x20AC;&#x201C;Aug. 8

We're here for you all summer long, with a free online reading challenge that will inspire dreams and spark imaginations. Kids, teens and adults can earn prizes just by reading and doing fun activities at home.

Signup starts May 1 at cadl.org/summer. www.healthyandfitmagazine.com

SLEEP

How to get more sleep It’s hard to find the time for the recommended eight

t’s no secret that finding time for the recommended eight hours of sleep is easier said than done. More often than not, your time asleep is limited by your busy schedule. If you are lucky enough to squeeze in a full eight hours of shuteye, you are still not guaranteed to wake up feeling refreshed. While some responsibilities are hard to shake, setting yourself up with the right routine can vastly improve your quality of sleep and combat the issues keeping you up at night:

ural sunlight in your room can help you wake up in the morning.

Lighten up

Tune out

If it’s never light in your bedroom, you may be confusing your body’s circadian clock. The circadian clock regulates how alert you are due to the light and darkness in an environment. If you keep your bedroom dark during the day or use black-out curtains, this can act as a signal to your body that it should be asleep.

Everyone’s guilty of binge-watching their favorite TV shows from time to time. While you may satisfy your curiosity by catching the ending of your favorite series, you may not be so happy when you wake up groggy after staying up too late.

Swap out your curtains for a lighter color or keep your shades partially open –nat-

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Out with the old Approximately half (49 percent) of Americans have had their mattress for five years or more and while people struggle with sleep for a variety of reasons, your mattress could be keeping you from getting a good night’s sleep. A quality mattress can give you the support you need to wake up feeling refreshed.

Set an alarm for 30 minutes before you want to go to sleep and when the alarm goes off turn off your TV and get ready for bed. Limiting screen time before you

fall asleep can also avoid disrupting your body’s level of melatonin, which controls sleep cycles.

If you snooze, you lose Hitting the snooze button even once in the morning can make you feel groggy throughout the day. By hitting snooze, you are prompting your body to start another stage in your sleep cycle without giving it enough time to fully recover. Try downloading an app with a smart alarm to make sure that you are waking up during a lighter stage of your sleep cycle.

Cut the caffeine While there is nothing quite like coffee for an afternoon pick-me-up, having caffeine after 2 p.m. can impact both your sleep quality and quantity. Instead of having a cup after lunch, take your coffee break earlier in the day or consider switching to decaf.

L U N G C A N C E R W O N ’ T Q U I T,

EVEN IF YOU DID.

Thanks to a new scan, lung cancer can be detected early when it’s more curable. If you smoked, get scanned. Talk to your doctor or visit SavedByTheScan.org

HEALTH

BY AARON HOLLY

Breathe easy Physical therapists can help your lungs, too

fter taking a normal breath in and out, are you able to hold your breath for 20 seconds? This is one common test that can be used to help determine if you might have breathing dysfunction. Was this hard for you? How do you think you would do after you have been sick? How do you think those recovering from illnesses related to COVID-19 might do? Did you know that physical therapists can help you breathe better? Breathing is something that should be very natural and easy for us. When we are healthy, we take for granted that we can easily take air in and out of our lungs. Dysfunctional breathing can lead to an abnormal increase in the use of neck and chest muscles to assist in breathing. This can contribute to tension in your neck and back, poor posture, and even a decrease in the stability of our spine. When our breathing becomes

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inefficient or labored it can contribute to such things as fatigue, pain, digestive issues, anxiety, and poor quality of life. Physical therapists are uniquely qualified to help people improve posture, mobility, strength, and optimal movement. Theraists can work with you to optimize movement patterns such as proper breathing to ensure that you can recover and get back to living your best life. You can begin physical therapy treatments with or without a doctorâ&#x20AC;&#x2122;s referral but will need medical clearance to start your physical therapy if you are recovering from COVID-19. Telehealth options remain available for those who are not yet safe to return to in-clinic visits. Physical therapy treatments may include exercises, manual therapy techniques, and pain-relieving modalities specific to your condition. The physical therapy environment

that you chose for your treatment should ensure your safety through strict pre-treatment screening, mask-wearing requirements, updated sanitation protocols, and scheduling protocols that ensure compliance with social distancing guidelines. As our world moves forward from the COVID-19 pandemic there are going to be many people who have experienced respiratory illness as well as general deconditioning due to the stayhome orders. I want you to know that physical therapists are here to help you get back to a healthy life.

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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HEALTH

BY KARRI MCMANUS

Auto reform is coming Like an annual checkup, talk to your agent for Julyâ&#x20AC;&#x2122;s rate change

ith auto reform right around the corner, it is time to make sure that your fiscal fitness strategy is keeping up with your physical fitness routine. Whether you watch the local news, read a newspaper, or scroll through social media you have probably heard the news regarding the auto reform changes that are set to take place beginning July 2, 2020. Much like your physical regimen and diet, auto insurance reform is all about choices. As an auto insurance consumer in Michigan, you will now have to decide what level of Personal Injury Protection (PIP medical) is sufficient to meet the needs of your family. It is important to know the limitations of your health insurance policy. This includes knowing the annual deductible and limits, along with if the policy will respond to an auto accident. Keep in mind, health insurance contracts are altered over time, employment status can change, and family dynamics evolve. As an insured, you want to be confident that your auto insurance will be there for you in the event of an

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accident regardless of how your life changes. Another important aspect of auto reform is that our state is changing from a pure no-fault state. Under the current system, all insured drivers in Michigan have unlimited PIP coverage which pays for their medical expenses from auto accidents. Now that auto insurance consumers can opt for lower PIP medical coverage, you could be found liable for another personâ&#x20AC;&#x2122;s injuries as the result of an accident and sued for their medical expenses. With the upcoming changes, we expect to see a much more litigious environment in Michigan. So, the question becomes how do I protect myself? How do I find that level of comfort that helps maintain mental well-being? At Ackley-Peters-Haubert Insurance, we have always believed in the value of the executive umbrella policy. However, with the auto reform changes, these asset protection policies are more important than ever. In short, an executive umbrella is a policy that provides an extra layer of liability protection above and beyond your auto, home, boat, and recreational

vehicle insurance policies. Limits start at $1,000,000 and can be increased in $1,000,000 increments. We would strongly encourage everyone to assess their assets and determine what a realistic amount of protection looks like. Keep in mind, the State of Michigan has made it very clear that assets can be seized, liens placed on your home and wages garnished to satisfy a judgment. The time and costs associated with obtaining an umbrella policy are a great tradeoff for your fiscal fitness. Financial wellness is a key component of your overall health. Similar to how you visit your doctor for a physical, talk to your independent insurance agent for your annual fiscal checkup.

Karri McManus, CPCU, is an account manager at Ackely-Peters-Haubert Insurance Service in Eaton Rapids. She can can be reached at (517) 663-2651.

Your auto-insurance will change July 2, 2020

Are you ready? We can help you navigate the changes.

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(517) 663-2651 RICK ACKER

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SKIN

BY GINA KIELEN

Home remedies in your pantry Chemical-free alternatives for summer setbacks.

ummer is great. Who doesn’t like going outside in the summer sun? Here are some home remedies that could help make this summer the best ever.

Bugs Nothing can dampen a great party like bugs. But the smell of bug sprays can be just as bad. With the rising concerns of DEET, the active ingredient in many bug repellents, many are wondering if there are safer, more cost-effective ways to avoid the itchy bites. Turns out there are, with the added bonus of smelling great! Before heading outside, rub lavender flowers or vanilla extract on your pulse points (behind ears, on your wrists and neck).

You could also swap your morning coffee for peppermint tea as peppermint has an anti-inflammatory essential oil. Be cautious, however, giving this to kids as high amounts of menthol can cause them to choke. These, along with various other essential oils, can work alone or in combination with one another: citronella, cinnamon, peppermint, tea tree, rosemary, and/or clove essential oils. Putting mint mouthwash in a squirt bottle will also steer the little buggers away. Weeds Nobody likes weeds. But using harsh chemicals isn’t the only option. One approach is to stop weeds before they start – use cornmeal gluten as a fertilizer to help break down the nitrogen which then feeds your plants. Or sprinkle a barrier of rock salt left over from the winter around your edging or where there are no other plants (it

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will prevent anything it touches from growing). A common solution when landscaping is to put plastic down and top it with a thick layer of mulch to block weeds from sprouting. Some household remedies are executed with the simple use of a squirt bottle. Fill it with five tablespoons of liquid dish soap and four cups of water or just fill it with a straight shot of vinegar. If you notice the vinegar stops working, a more powerful weapon is pickling vinegar because of its acetic acid. Unfortunately, you want to be careful with the vinegar around plants as it can kill them as well. Looking for something cheaper and more natural? Water. Pouring boiling water directly over weeds can scald them, killing them in just a few days. Sunburns How to remedy the sunburn? The

most obvious is to use sunscreen to prevent the harmful rays from penetrating that much, but if your skin burns, you might as well be more comfortable as it heals. Aloe vera is a standby, but head to your pantry and find baking soda, oatmeal, potatoes, yogurt, or cornstarch. Soaking in a cool bathtub with a few tablespoons of baking soda or ½-1 cup of oatmeal helps soothe skin. In either case, try to air-dry instead of using a towel so the starches aren’t wiped off. As for the potatoes, cut them in half and carefully rub them on your burn. Or, puree them in a blender until they are smooth and pat a layer over the burned area. The same can be done with yogurt. The juices help provide moisture and bring back pH balance. Sunburns have a tendency to be most severe where your clothing and skin meet, so it can be easily irritated. To alleviate chaffing, dust the area

with cornstarch. And always be sure to take the free route and drink up. You’ve dehydrated your skin so it’s important to drink plenty of water to help the burn heal faster. Allergies Possibly one of the easiest ways to avoid an outbreak is to be aware of the pollen count and to make sure you wash thoroughly when you come inside. One pretty sweet solution (pun intended) is eating a spoonful of local honey to help your body build immunity to certain pollens. You could also swap your morning coffee for peppermint tea as peppermint has an anti-inflammatory essential oil. Be cautious, however, giving this to kids as high amounts of menthol can cause them to choke. Use your allergies as an excuse to get some “me” time — pour boiling water into a large bowl and lean over it 5-10 minutes and breathe in the steam. Try a double-whammy with throwing some mint leaves in the water.

Kate Hodgkins May 2019 cover

Damaged hair Many envision summer with floating in a pool or lake. But all the chemicals in the water can wreak havoc on your hair. Buying a professional treatment to remove rust and hard water build up can be costly, too. Try mixing a little water with 1-2 packets of lemonade or 1-2 tablespoons of baking soda to make a paste. Massage either into your hair, letting it sit before shampooing like normal to remove buildup. Or when you are taking your spoonful of honey for your allergies, massage a half cup of it into clean, wet hair and let it sit before rinsing with warm water. Americans are trending towards more natural and pure ways to live their lives, including eating cleaner and being more sustainable. Let’s take that to a different level and use ordinary household items for common summertime problems.

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HEALTH

BY DENISE RASSEL

Make a personal plan Check yourself and find new ways to soar!

ver the last few weeks of the COVID-19 pandemic, we have encountered the full gamut of individual health reactions. We have seen those who are in crisis, in pain, gaining weight, depressed, all in various states of fear and anxiety. On the other end of the spectrum are those taking advantage of the downtime to engage in improvements on their homes, relationships, and even health. I must admit I am a stress eater and have gained weight, but I have planned a plan and am working it! Because of the unknowns, changes in schedules, kids not having sports, etc., many have lost their way in the physical and emotional health realm. Today, I would like to invite you to

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plan a plan. You have an opportunity, right now, to engage in what could be a move into better health, better relationships, and even, possibly, a better career. Take your life and separate it into categories, such as spiritual, health, family, etc. Then write down what would be your dream goal in each category. Even if you think in your wildest dreams you would never get there, I want you to write them down. You might be saying right now that you can only think day-to-day. That because of what has happened you just cannot. It is ok to start there and when that little spark of possibility comes to your mind, write it down. If you can, go bigger than what you really think you could ever achieve on your own. Write

down the impossible. Write down the dreams of your heart. One last item… do not show anyone, as sometimes people squash what is in your heart. I know it sounds silly and why would you write down something that you think you would never achieve? Just do it and see where you are in a year! Do not think about it! Just write it down. ‘Planning a plan’ is good for the mind and heart of a person. There is so much you can do for your health, as well. Let us pick that apart for a moment. Everyone is at a different state of health. Start with the end in mind. Write down where you want to be with your health. A dream goal. You only have one life to live, how do you want to live it?! Let’s do this! Sometimes when we look at the improbable, in our minds it immediately becomes impossible. Personally, at our office, we partner with our patients’ health goals. Because we are a Holistic Health Center, we have many tools in our pocket. Nutrition, chiropractic, posture correction, scoliosis bracing, neuropathy, laser, and many other tools. As of late, being deemed “essential,” we have had the opportunity to really serve the community in desperate need. True emergencies. People who cannot walk, people on the front line that need our care to go and serve. We even had a baby who was not able to crawl or put weight on her legs. At this point, as one of the only chiropractic offices open in Lansing, we continue to apply all safety protocols. We look forward to getting back to normal even if it is a new normal! If you would like, tune in to our webinars or wisdom posts, like our Facebook page and keep in touch! Plan a plan for now and for coming out into a new life!

Dr. Denise Rassel is co-owner of Rassel-Daigneault Family Chiropractic. For more information call (517) 336.8880 or (517) 349.2740 or at www.achiro.net.

We are here to serve you. If you are in need, please call. We will do our utmost to help you.

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BOREDOM AND

EATING Quit grazing and pay attention to what you eat!

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BY KAREN GILES-SMITH

t’s been a rough day at work and it’s only 10 a.m. To blow off some steam, you sprint to the office kitchen to treat yourself (twice) to baked goods from the morning meeting. Later that afternoon, just to get away for awhile, you wander down the hall to the cafeteria vending machines. After dinner, still feeling stressed, you seek out your favorite comfort food. Before you realize what’s happening, you’ve eaten the entire container. Sound familiar? You’re not alone. It’s perfectly normal to eat for reasons other than hunger. Truly, sometimes the best thing for hurt feelings is a chocolate chip cookie. And there’s nothing wrong with eating two slices of grandma’s apple pie just because it tastes so darn good, or lifting your spirits with ice cream when down in the dumps—once in a while. But when food becomes the go-to solution for soothing emotions on a regular basis, there’s cause for concern—for a few reasons.

Avoiding the issue Eating when not hungry is usually a

tactic to avoid dealing with an emotion. It could be anger, anxiety, sadness, boredom—you name it. Eating to distract or comfort yourself may offer a temporary fix, but it won’t make the emotion—or the underlying issue—go away. That’s because the emotion is a signal that there’s an issue that needs your attention, so the emotion will resurface again and again, until you stop ignoring the issue and face it.

Creating more issues Eating to avoid emotions/issues on

a regular basis can create more problems. If you’re eating for reasons other than hunger, you’re probably eating more than your body needs. Over time, overeating can lead to unwanted weight gain which may cause even more distress.

Facing the real issue The first step is awareness. For sev-

eral days, pay attention to your motivations for eating. When you feel like eating, notice your thoughts and feelings (consider writing them down). Are you feeling physical hunger cues (maybe it’s a growling or gnawing stomach, headache, irritation, shakiness or fatigue) or are you feeling an emotion? If it’s an emotion, what is it? Once you’re aware of what you’re really feeling, you can decide what to do about it. What is it that you really need? The trick is to not judge yourself. Whatever you’re feeling is OK. What you decide to do about it is OK. So, if you’re hungry, eat. If you’re not hungry, you can decide to eat anyway and that’s OK—it’s your choice. Or, you can ask yourself what you really need and how you can best meet that need. Maybe you’re overwhelmed or angry and realize that taking a walk would help. Maybe you’re sad and realize that having a heart-to-heart with a friend would help. Maybe you’re bored and realize that it’s time to pursue that hobby you’ve been interested in for a while. To wrap it up, the three steps to breaking free from automatic emotional eating are: awareness, not judging, and providing rather than depriving. It’s a process—in which there’s no such thing as the right way or the wrong way to do it—and it takes practice. Keep at it. Becoming aware of your emotions, realizing Karen Giles-Smith, MS, RDN, is that you’re the expert a local registered dietitian who in knowing what you specializes in nutrition therapy for clients with disordered need and that you’re eating and eating disorders. capable of fulfilling those needs will transform your life.

HEALTH

What is normal eating? by Ellyn Satter, MS, RD, MSW

Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life. In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings. Source: EllynSatter.com

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MIND

BY LAURIE DEBRUIN

Healing after the pandemic Choose to live your life — even in this crisis!

here has been a lot of talk about learning new skills and being mindful of all the time acquired during self-quarantine. Essentially, we are being asked to better ourselves during a time of mass chaos. What pressure! At minimum, we have been given a great deal of time to think. A few of us have begun to wonder what type of a world will be available to us after all this is over. Some have wondered who they will be when this crisis subsides. Fear upon fear is piling up around us. Under quarantine we are being asked to look at ourselves, our lives under a microscope. We must keep in mind that we are not being asked to bury ourselves with fear but to realize it. Choose quarantine as a gift. Ask yourself this question today: Am I surviving in life or am I living? Chrysalis ad.pdfto live, 1 life 10/25/19 When we choose

becomes full of possibilities. Recall the pressures mentioned regarding learning new skills? Nothing will seem unattainable when we choose to live. Choose to face our fears head-on. More and more research and much needed attention is finally being directed towards our mental wellbeing. We are understanding that the arts are critical and are more than visual pleasure. Music, dance, art, crafts, literature, to name a few, create an environment for mental and physical growth and nourishment for our soul. We are understanding that we have alternative choices regarding medicine and surgeries. We have reflexology, body and energy work, nutrition and holistic remedies at our fingertips. Meditation and hypnosis can unlock unknown fears, habits, and phobias. Delving into the subconscious mind 11:52 AM can release fears that have been holding

us back. Out of fear, we often choose to keep what we are familiar with simply because it is what we know and understand. Even if this familiarity is what is preventing us from living. At what cost do we continue to let fear, those familiars, drive our choices? No time is better than now and after this pandemic to choose to live. We are being challenged to look at our emotional wellbeing and find our path towards personal healing and the healing of our Earth. We are in a time of unknown in our world. Choose to heal. Choose to live. You are worth more than just surviving, even in a crisis. Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.

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HEALTH

Four signs it’s safe for procedures Anesthesiologists provide an elective surgery checklist

our knee replacement, cataract removal, hernia repair or other elective surgery was postponed due to the COVID-19 pandemic and now your doctor is calling to reschedule, but you are unsure. As the curve of new COVID-19 cases begins to flatten in the United States, the American Society of Anesthesiologists (ASA) is providing guidelines so you know when it’s safe to have surgery. “Physicians, hospitals and health systems are eager to resume elective surgeries, and patients are looking to have the procedures they planned before the pandemic put everything on hold,” said ASA President Mary Dale Peterson, MD, MSHCA, FACHE, FASA. ASA developed a roadmap to help health care organizations safely resume elective surgeries by assessing readiness, prioritization and scheduling. Patients can use the following checklist to ensure their comfort in moving forward with surgery:

All patients are tested Before you have surgery, you should be tested for COVID-19. Your

health care provider also will ask if you have been exposed to someone with COVID-19 in the past 14 days, or if you have experienced unexplained fever, cough, shortness of breath, chills, muscle pain, headache, sore throat or loss of taste or smell in the last two weeks. While it may be tempting to shrug off these symptoms or potential exposure, it is extremely important to be honest, for your safety and the safety of your surgical team. Patients who have viral infections are at higher risk for complications. A new ASA statement on perioperative testing for COVID-19 provides further explanation.

The facility has created a COVID-19 surgical care plan The ASA recommends health care facilities adopt COVID-19-related policies that address every stage of surgical care, from before the procedure to post-discharge care planning. Your physicians are there to answer your questions and concerns and are working to create the safest environment possible for you to have your

needed surgery. In many areas, elective surgeries have not been performed for more than a month, meaning there will be a backlog and it may take time to schedule your procedure. Beyond COVID-19 safety, you can learn more about outpatient surgery and review Preparing for Surgery: an Anesthesia Checklist to be sure you are fully prepared for your long-awaited elective procedure.

The procedure will be performed in a safe environment Performing procedures in a location separate from where COVID-19 patients are being treated, such as an ambulatory care center or in a different part of the hospital, protects you and your surgical team.

Cases are decreasing When the number of new cases in your area has decreased every day for the last two weeks, it is safe to resume elective procedures, as recommended by the ASA and the Centers for Medicare & Medicaid Services (CMS).

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GENERATION ‘US’

BY TOM MATT

Power of potential Unlock your creativity to unleash a new mindset

o reach my own personal potential I had to do some ‘self-checking’. By that I mean looking deep within, really and honestly. Having a conversation with myself was the first step. The status quo had to basically GO! Unfortunately, many people are held back by limiting beliefs, fears and doubts related to their potential. I know I was! Consequently, the power of potential was the lazy horse ready to gallop. I learned, through therapy and getting sober, that potential necessitates discipline, attention and commitment to bring it to life. I needed to find a few internal behaviors and nurture them. First was becoming accountable for my own actions.

“One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, honest.” – Maya Angelou Accountability is a noun that describes accepting responsibility, and it can be personal or very public. A government has accountability for decisions and laws affecting its citizens; an individual has accountability for acts and behaviors. Sometimes, though, taking accountability means admitting you made a mistake. Next, I needed to become creative in my thinking and actions. The same old Tom was not going to cut it. Being creative means taking risks, ignoring doubt and facing fears. It means breaking with routine and doing something different for the sake of doing something different. It means mapping out a thousand different

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routes to reach one destination. It means challenging yourself every day. Following that I opened my mind to the potential of becoming more curious. What is out there? Curiosity is the urge you feel to know more about something. ... Curiosity is the state of being curious: inquisitive, wondering, ready to poke around and figure something out. The word used to mean “very, very careful,” and only in the last few hundred years turned into a word expressing the desire to know more. Lastly, I needed to find my balance, in everything. Understanding how my brain worked, thanks to counseling and an empathetic doctor, helped me to understand that having a compulsive mindset was my way of thinking. That if I challenged myself to channel my compulsiveness, I could find a balanced way of thinking, doing, loving and living.

Having the right amount — not too much or too little — of any quality, leads to harmony and evenness. Add these key words to your day- • DREAMS • OVERCOMING FEAR • SOUL • SUBCONSCIOUS MIND • SUCCESS • THOUGHTS 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

CONTINUED

Home body (continued from page 20)

Dead bugs + leg lowers

1. Lying on your back, bring your arms straight above your chest and legs up in the air. 2. While keeping your legs and arms as straight as possible,

lower your right arm and left leg slowly while keeping your back flat. 3. Repeat on the other side for 2-3 sets of 5 reps each side.

Single leg hip lift and marching

1. Lying on your back, bend your knees so that your feet are flat on the ground with your arms at your sides. 2. Hug one knee in to your chest, push through your heel to raise your hips, repeat on the other side for 5 reps.

3. Then, while keeping your hip bridges up high with both feet on the ground, bring one knee in towards your chest, then repeat on the other side as if you are marching slowly. 4. Perform 2-3 sets of 5 reps on each leg for each movement.

Side plank with hip flexion

1. Get into a traditional side plank position. 2. While maintaiing a neutral spine, slowly bring your top leg/knee in towards your chest slowly.

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3. Perform 5-10 reps and repeat on the other side for 2-3 sets each side.

RECIPE

Baked oatmeal

A tasty treat that’s a cross between a bar and creamy oatmeal This five-star breakfast or brunch recipe is somewhere between an oatmeal bar and creamy oatmeal. Local registered dietitian Melissa Lonsberry says, “This recipe is awesome, quick and easy. It’s very versatile: To add more texture, try using old fashioned oats instead of quick oats. I sometimes use canned pumpkin instead of applesauce, dried cranberries instead of raisins, and may add dark chocolate chips. I’ve also added cinnamon, nutmeg, cloves and vanilla. The leftovers make great soft granola bars!”

Makes: 5 servings (serving size: 2/3 cup) Ingredients

2 cups uncooked quick-cooking oats 1/2 cup packed brown sugar 1/3 cup raisins 1 tablespoon chopped walnuts 1 teaspoon baking powder 1 1/2 cups fat-free milk 1/2 cup applesauce 2 tablespoons butter, melted 1 large egg, beaten Cooking spray

Preparation:

Preheat oven to 375°. Combine the first 5 ingredients in a medium bowl. Combine the milk, applesauce, butter, and egg. Add milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375° for 20 minutes. Serve warm.

Source: MyRecipes.com

LUPINI CONSTRUCTION FOR ALL YOUR CERAMIC AND PORECLAIN TILE NEEDS WE SPECIALIZE IN BATHROOM REMODELING CALL US TODAY!

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HEALTH

The acne impact Survey reveals acne, social media have a negative impact on teen esteem

new survey of teens (ages 15-19 who are high school juniors/seniors or college freshmen/sophomores attending a school in the US) reveals that acne has a negative impact on their body image and self-esteem, and that translates into anxiety over using social media, mainly the online posting of photos, videos and “selfies.” The survey found that 71 percent of participants who’ve had acne feel that acne has a negative effect on their body image and attractiveness, while 67 percent say it has a negative effect on their self-esteem. The poll results further revealed that 72 percent of teens who use social media and have had acne agree most people their age are self-conscious about their acne on social media, and 68 percent of teens believe that most of their peers edit or alter their photos on social media if they have acne, to hide it. Moreover, 58 percent of teens who’ve had acne have offered to take a photo to get out of being in the picture. Other key findings include the following: Half of teens who are using social media (51 percent) say social media makes having acne harder 45 percent of teens who use social media and have experienced acne say that, at times, they are embarrassed to post photos of themselves on social media because of their acne Half of teens who use social media and have experienced acne (50 percent) say they have taken at least one of the following actions on social media to avoid displaying their acne:

“We would all like our teens to spend less time on social media, but not because they’re embarrassed by their appearance.”

Chose not to include a photo on social media because I had acne

Deleted or untagged a photo of myself where I had acne

Asked someone else to take down a photo of me where I had acne

Altered, edited, retouched, or cropped a photo to try and hide my acne

Avoided having my picture taken with someone who had clearer skin

Stayed off of social media (e.g., Facebook, Instagram, etc.) so I wouldn’t have to post/see photos of myself

Psychosocial impact of acne More than one out of three (37 percent) teens with self-described moderate or severe acne say their primary con-

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HEALTH cern was their complexion when they returned to school this fall: 86 percent of teens say acne makes their peers less confident in going about their lives 85 percent agree most people their age worry about acne 62 percent of teens who have had acne are very or somewhat concerned about their acne 51 percent of teens who have had acne feel unattractive because of their acne More than 2 in 5 teens (44 percent) who’ve had acne have avoided having their photo taken because of acne 34 percent of teens with acne avoid video chatting “As school counselors, we see, every day, the profound impact that acne can have on teenagers’ self-image, confidence, acceptance and social relationships, at an already challenging time in their lives,” said Anne LP Flenner, Ed.S.

“We see, every day, the profound impact that acne can have on teenagers” Professional School Counselor and Florida Counseling Association Past-President. “One of my takeaways from the Harris Poll was that the social isolation sought by many teens who are anxious about their acne is now transitioning into a reluctance to engage in the most popular form of peer communication among teens today, social media, a concerning insight. “We would all like our teens to spend less time on social media, but not because they’re embarrassed by their appearance.” Most teens with acne (61 percent) stated that they were doing everything they can to manage their acne, however one in three teens with acne (35 percent) admit to having difficulty managing the condition. When asked about an effective treat-

ment, the majority felt it was at least very important to use a therapy that worked quickly to clear up acne (83 percent), is affordable (80 percent), easy to use (78 percent), and convenient (72 percent). “The teens that I interact with as a school counselor are very active, on the go and very into technology, so it’s alarming to see them withdraw from social media because of acne,” said Flenner. “Parents of teens who are struggling with acne should seek the medical care of a dermatologist, who may prescribe medications to successfully manage this condition.” About acne According to the American Academy of Dermatology (AAD), acne is the most common skin condition in the U.S., affecting up to 50 million Americans annually, and 85 percent of people ages 12 to 24 will experience at least mild acne. It is a chronic, inflammatory skin disorder characterized by blackheads, whiteheads and pimples that occurs on the face, neck, shoulders, upper arms, chest and back. Acne has been shown to cause significant psychological problems, including poor self-image, depression and anxiety.

(517) 393-1900

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HEALTH MY SHELTER PETS ARE MY BEST FRIENDS

Daily strength essentials Optimize your health and happiness

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

THESHELTERPETPROJECT.ORG

have three approaches to well-being which have all been very beneficial in my life. They are: Inspire, Beauty and Strength. Over the years, I have realized the benefits of positive routines and how influential they are to oneâ&#x20AC;&#x2122;s life. During this Coronavirus pandemic, you may find yourself in need of self-care motivation. This column will focus on my strength approach, which represents my daily essentials. Read on for inspiration to help optimize your health and wellness journey. Pumping Iron can boost your metabolism so you burn more calories throughout the day and build muscle to keep the body looking lean and toned. Fueling up wisely will help you get the right balance of

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vitamins, minerals and other nutrients. This will allow you to feel your best, have plenty of energy and help you handle stress better. Staying committed will prioritize health and happiness in your life. Embrace the initial effort that will be needed to make the lifestyle changes and you will reap the benefits of the result! Hydrating with water keeps your skin looking smooth and radiant! Water helps your kidneys and liver function at their peak and reduces the amount of fat deposits in the body. Kimberly Whitfield is the Getting plenowner of Kimberly Inspiring Beauty in Strength, a fitness ty of rest helps instructor at Go Workout you avoid energy Fitness Center and Trinity slumps during the A.M.E. Church; a bodybuilder, day and allows and a public speaker. Visit the mind to repair her on the web at kwinspires.com for a list of itself and develop her classes. new connections.

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BY GRETCHEN MORSE

MIND

Gentleness and neurofeedback It’s self-care for these uncertain times

he uncertainty and change in our county and world with the recent pandemic can leave us feeling helpless. Practicing gentleness and good care with ourselves can be helpful. Be gentle about your unique emotional response and needs at this time. A healthy diet, movement and exercise (which can help those feelings to move!), calming breathing and meditation exercises are gentle and excellent self-care measures. For those prone to anxiousness, anger, sleep and mood issues, current times may be even more challenging. Neurofeedback is another way to help calm the nervous system, so that our bodies and minds can feel more balanced and regulated. Neurofeedback is a form of biofeedback, which helps us to self-regulate better. Neurofeedback can help to re-balance the brain and nervous system,

and our reactivity to triggers. It is typical to need 20-30 sessionsof Neurofeedback, depending on the complexity of the case. Initial goals are to reduce symptoms, and then to repeat the process enough to solidify changes in the body. Changes are usually long-term, and the process is very gentle and safe. Neurofeedback is well-endorsed by the Mayo Clinic, the American Academy of Pediatrics, and leading trauma researcher, Bessel van der Kolk, M.D.

which can be helpful for a range of emotional, cognitive, and physical symptoms. It can also reduce stress,

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.

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

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Healthy & Fit Magazine June 2020

Articles inside

Gentleness and neurofeedback

Daily strength essentials

The acne impact

Baked oatmeal

Power of potential

Four signs it's safe for procedures

Healing after the pandemic

Boredom and eating

Make a personal plan

Home remedies in your pantry

Auto reform is coming

Breathe easy

How to get more sleep

Don’t try to do everything

Home builders are ready

Brain fuel for kids

Thrill of the grill

Surviving the monotony

Home body workouts

Start the day right

Avoiding death from COVID-19

Exercise for a clear mind

Enjoy the workouts (it helps!)

Just try to keep up

A desire to compete

Trust the process

Fitness builds confidence

A fitness side gig (and more!)

A routine makes the difference

Meet a wellness warrior

What was life like before the pandemic?