HFJUNE2014

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

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Healthy & Fit INTENSE FOCUS www.healthyandfitmagazine.com

JUNE 2014

Courtney Ploucha’s accident made her more determined than ever!

ALSO INSIDE:

DON’T GET BURNED

Learn how to protect yourself from the sun

MOBILITY IN MINUTES

Stay loose with these simple exercises

OUR SUMMER GIFT GUIDE!

Specially designed for dads and grads and fitness aficionados

TORCHING CALORIES

Sneaky ways to burn extra calories this summer

Let Us Host Your Event In GREATER LANSING! From premier sports venues to great lodging, dining and shopping, Greater Lansing is the winning choice for your next sports event.

Combine that with the support and partnership of the Greater Lansing Sports Authority and you’ve got a gold medal event - everytime!

NOW PLAYING! Check out these events currently hosted in Greater Lansing!

USA Curling Arena Nationals June 12-15, 2014 Summit Sports & Ice Complex MHSAA Baseball/Softball Semi-Finals & Finals June 12-15, 2014 Campus of MSU USTA Midwest Level 3 Closed Tournament June 20-26, 2014 Greater Lansing Tennis Facilities

517-377-1411 www.lansingsports.org

CONTACT US TODAY! Event Development Tournament Planning Free Services

September 14, 2014

/ Hawk ISland Park / 9AM

Be part of something new. Something exciting. Clean Commute Options wants you to be part of Lansing’s first DU. The Come Clean Duathlon. It’s the first of its kind, and it promotes clean air, friendly competition and community involvement that’s sure to keep you on your feet – and bike seat – from start to finish. Race proceeds support the South Lansing Community Development Association and the Mid-Michigan Asthma Coalition.

Cash awards will be given to the top three overall and masters male and female finishers. Top three finishers in each age group (5-year brackets) receive custom medals. All finishers receive medals.

2014 Entry Form

For more information or to register online, visit www.comecleanduathlon.org.

Online registration ends Wednesday, September 10.

Registration Information

Age on race day:

Name:

Birth date:

Address:

Shirt size (circle one): S M L XL XXL Gender: M F Student athlete?: Y N

City/State/ZIP: Phone: (

Please select one option: $50 on or before Sept. 13

)

Email: Signature:

Date:

Signature of parent/guardian (if participant is under the age of 18): Date: Waiver: In consideration of your accepting my entry, I, intending to be legally bound, do hereby of myself, my administrators and executors, waive and release forever any and all claims against the “Come Clean Duathlon” and any and all sponsors, officials and organizers of this race, their successors, representatives and assignees for any and all damages and injuries suffered by me while attending and participating in the “Come Clean Duathlon.” I permit the use of any photography or videography of me or my likeness for promotion, documentation, reporting or other purpose. Amateur athletes are notified that acceptance of any cash awards nullifies their amateur status.

Register at ComeCleanDuathlon.org

$55 on race day

Preferred shirt size guaranteed for registrations received by Friday, September 5.

Payment Information Name: Credit Card Number: Security Code/CCV:

Exp. Date:

Make checks payable to CATA and mail to: Capital Area Transportation Authority Attn: Come Clean Duathlon 4615 Tranter St. Lansing, MI 48910 Mailed-in registrations must be postmarked by Friday, September 5.

JUNE

Healthy & Fit Magazine

JUNE 2014 VOLUME 10: NO 3

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

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The graduation party dilemma

How to eat while celebrating all the special graduates this spring.

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PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

12 13 14 16 19 21 4

Floss ‘em or be flaccid

The links between oral disease and erectile dysfunction.

Seasonal color

Switch up your colors to be ready for summer.

Mobility in minutes

Feel better with these simple movements.

Gift Guide

Find the perfect presents for dads and grads.

Allergy season

Tips on how to make it through the various symptoms.

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Cover story: Courtney Ploucha

Look at how an accident has given this Lansing resident a new focus.

Don’t get burned!

How you can protect your skin.

What’s SUP?

You don’t need an ocean for Stand Up Paddling.

Food of the month: Strawberries

Who doesn’t love this aggregate fruit?

Sneaky ways to torch calories

Fat burning, multi-tasking tips for anyone!

Committed to local foods

Here’s why it may be a great idea!

Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2014

Breast Health

Our comprehensive approach: • Nurse Navigator, one-on-one personalized care in a private, comfortable, pampering environment • Screening and diagnostic mammograms, and breast ultrasound • Cyst aspiration • Stereotactic breast biopsy • Breast conserving surgery, needle localization biopsy and sentinel node mapping

Find more information at www.hgbhealth.com or call 517-541-5805

A TITLE OF

PUBLISHER PERSPECTIVE

KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Of mountain biking and memories

W

hen I first started this magazine, I was very active with outdoor sports. One of my favorites was cycling. Ten years ago, I would spend a couple hours in the saddle every day, either flying down the back roads of Mason and Leslie, or on one of the many trails in the state, mostly, though, at Burchfield Park. Man, it was great. I raced. I trained hard for racing. I was pretty good, too. Fast. It was fun.

Let me tell you, the only thing scarier than a criterium, where a pack of cyclists race around a course (usually a city block) in a tight pack for 45 minutes, is flying down a steep hill, in a heavily wooded forest, heading straight for a tree, with five or six guys packed around you jostling for position.

It’s awesome! How well, I remember that feeling.

Ten years ago, I had two less knee surgeries (I’m at four now). I had every night off from sports activities because my kids were no older than 5. My wife was training for marathons and we had so much time! There’s something to be said about owning a home-based business where you control your hours.

Fast forward to present day and my bikes have been pretty dusty. Over time, I’ve ridden less and less. Last year, I don’t think I managed to get out at all. My gear has been pushed into drawers, stacked on shelves or just lost in a junk drawer. I never claimed to look good in spandex, however I used to wear it all the time.

This past month, though, I had to dust the bikes off. My youngest, Sage, 11, received a mountain bike for Christmas and we’ve discovered how much fun it is to ride together. To be on those trails or on the roads where I used to train, and be there with my daughter is something special.

It’s become pretty regular. When there’s not a tournament, or we don’t have to be somewhere else, we’re on that trail. I hope to make it more regular when school’s out, too.

She’s getting good. When we’re not being chased by hissing geese (don’t mess with those), or changing flat tires (apparently tubes don’t store well over time), we’re riding. She’s learning about cycling and I’m getting a chance to get active again. I’ve spared her the sight of her old man in tights, but that may be coming if we go on longer rides.

Life is certainly about experiences, and being with those you love. The speed is much slower, and the training not nearly as hard as it used to be, but riding those trails with Sage is more rewarding than winning any race.

I hope you will get outside this summer, and find your special experience.

Enjoy the issue.

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Healthy & Fit • www.healthyandfitmagazine.com

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

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

Reach him at 517.708.8828.

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

SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

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

JUNE 2014

Fit Features

We need Fit Features! Have someone in mind who might be a good Fit Feature?

We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

Ann Aaron Talk about energy! Ann Aaron, 42, of Lansing, works out five to six days a week, sometimes twice a day. Always active, even as a student working her way through Holt schools, she’s a 22-year veteran of Jazzercize, takes Pilates classes, pump classes and spin classes. She mostly works out at Go Workout.

“I have always been active and love the way I feel and look,” she said. “I can’t imagine my life without some form of activity. Finding new ways to “change it up” is exciting to me.” If that’s not enough, she’s now part of the Lansing Rowing Club and plans on getting out on her mountain bike this summer as well. Aaron works for Mid-Michigan UltraSlim, volunteers with the National Kidney Foundation and her local church. She said she loves to be part of the community and help guide others to healthier lifestyles. “Life is full of passion,” she said. “It is about learning something new every day. It is full of challenges and opportunities. I’m learning to count my blessings.”

Brig Sorber Brig Sorber, 50, of Haslett, is the CEO, and one of the original stickmen of Two Men And A Truck International. He qualified for the Boston Marathon this year, running it in 4:06. “It was a goal of mine to qualify,” he said. “It was great to be in Boston and be part of their healing process.” Sorber said running has become part of his everyday life. He said he likes feeling healthy. “I feel more confident, my attitude is way more positive,” he said. “I also very rarely get sick and when I do, I discovered the recovery is quicker.” He’s been running off and on for 17 years. With a healthy diet and discipline, he’s definitely in control of his health. “Starting is the hardest part,” he said. “Running is like a rocket that takes 90 percent of its fuel to lift off and get to space, and 10 percent to maintain orbit. Working out is the same thing. Throw all the fad diets out the window. Burn more calories than what you take in. Try to stay away from processed foods. Stop watching TV and go to bed a little earlier. It will not kill you.”

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2014

LEADING FAMILIES TO HEALTHIER LIFEST YLES THROUGH CHIROPRACTIC AND NUTRITION Our mission is to save lives.

Supporting Lansing families with chiropractic and natural personalized nutrition programs, our goal is to engage you to be 100 percent into your health. We want you to participate, ask questions and learn. We support whole body health and wellness through our chiropractic services and Mission Nutrition classes. To learn more about Mission Nutrition and chiropractic services, visit www.achiro.net.

Empower yourself with healthy food choices and supercharge your immune system with personalized programs through Mission Nutrition. Join our free in-office classes!

Thursday, June 12th 6:00 p.m.

CONSTIPATION Dr. Jean-Guy Daigneault

Dr. Jean-Guy Daigneault Dr. Denise Rassel

Thursday, June 26th 6:00 p.m.

THE GLUTEN EFFECT Dr. Jennifer Zumbrink, N.D.

Jennifer Zumbrink, N.D.

Dr. Renee Maurer

Rassel-Daigneault Family Chiropractic www.achiro.net | (517) 336-8880 537 N. Clippert St., Lansing, MI 48912 Located next to Frandor

Dr. Randy Randhawa

Success!

Megan Hammes Megan Hammes wasn’t enjoying life. With a self-described high-energy personality, Hammes, 28, a 5’1” homeschool mom, tipped the scales at 256 and couldn’t keep up with her kids. Now, after dropping half of her body weight, she’s better than ever and excited to share her story with Healthy & Fit Magazine Publisher Tim Kissman.

!

Before

What inspired you to become healthy?

I decided to be healthier mainly for my kids. I was a young mom but had no energy to play with my kids and I felt trapped inside my own body. I have a high energy personality and I wanted to be able to do all the things that I enjoy.

After!

How did you lose the weight?

I did a weight loss program through Shaklee that is now called Shaklee180 and I started taking group exercise classes five days a week.

What kind of challenges did you face during this time?

I faced many challenges and the challenges changed throughout my weight loss journey. Some challenges were social events, holidays, eating late at night, drinking enough water, portion control, and plateaus.

How did you overcome them?

I overcame my challenges with lots of prayer, support from family and friends, and by having specific goals.

Knowing that I had God, my family and friends behind me helped me to feel empowered and accountable.

Weekly, I met with an amazing friend to talk about what worked or didn’t work for me that week. I weighed myself, and found that measuring myself was also very important. Numerous weeks I would not lose pounds but found that I was losing inches. Family members cheered me on, encouraging me to continue the program. And I kept a very clear vision of my goals.

How is your diet now compared to what it was? How do you feel?

My eating habits have completely changed. I no longer eat processed foods, I limit my sugar intake, I have increased my fruits and veggies, and I have at least one protein shake a day. My body feels great and I have so much energy! I have learned how to keep my blood sugar levels stable which almost eliminates cravings and gives me stable energy. I eat smaller 10

up. Eating healthy and keeping active Before: 256 lbs will always be After: 130 lbs a big part of Height: 5’1” my life. When I get to the point where I am ready to maintain my body shape, I just won’t be as strict with myself. I will continue to eat healthy and stay active because I want to be healthy and not just skinny.

Megan Hammes

portions and eat slower. I also avoid eating while watching TV or working on the computer.

What are your workouts like?

I work out at least five days a week, and I try to combine cardio and strength workouts throughout the week. I do at least two boot camp workouts a week because you are always doing something different and it switches it up for my body. I take group classes or teach the class. Group classes are great because you are motivated by others in the class, you have more accountability, and you are pushed harder.

Do you have any future goals?

I would still like to lose another 15 pounds and I am focused on toning

Advice for others?

Push yourself but you don’t want to sprint in the beginning because you will get burned out quickly. Make small goals and big goals with fun incentives! Go to holidays and social events prepared with a game plan and snacks that you can have. Focus on what you can have and not what you can’t. It takes about 21 days to form a habit so make a list of healthy habits that you would like to adopt and start with one at a time. Do not give up what you want MOST for what you want at the moment.

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

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2014

JUNE 2014

www.healthyandfitmagazine.com • Healthy & Fit

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Health

Floss ‘em or be flaccid

The links between oral disease and erectile dysfunction. by Dr. Susan Maples

I

n the myriad of links between oral disease and systemic disease lies erectile dysfunction. According to a new study in The Journal of Sexual Medicine, men with erectile dysfunction (ED) are three times more likely to have gum disease than men who do not have ED. Why? Let’s take a closer look.

ED is a vascular issue and is effected by any medical condition that causes blood vessels to narrow such as atherosclerosis (hardening of the arteries), high blood pressure, and high cholesterol levels.

Periodontal (gum) disease (PD) also damages blood vessels. Here’s how: PD is a chronic, inflammatory disease caused by a bacterial infection. The gums and tooth-supporting bone structure disintegrate leading to tooth loss. By the time we see bone changes, the disease has already caused systemic inflamma-

tion, which sets fire to the lining of the blood vessels. To make matters worse, these dangerous bacteria can also seep into the blood stream, travel a distance and burrow into the damaged vessel walls to make a new nest and multiply.

There are a vast number of studies linking PD to heart disease, stroke, diabetes, dementia and cancer. More study is necessary but for those who are skeptical I can tell you that the science experts are predicting PD to be more significant in overall health risks, not less.

In one study researchers found that 53 percent of the men who had ED also had chronic PD, whereas only 23 percent of men in the group without ED had gum disease. After adjusting for age and body mass index the study found that men with gum disease were 3.3 times more likely to have erectile dysfunction than those without!

Smoking is a significant factor in

erectile dysfunction also. One study showed that men who successfully quit smoking had more penile rigidity and reached maximal arousal five times faster than smokers who relapsed.

Do you need another reason to quit?

Smoking is one of the most significant risk factors in the development of PD as well as successful healing after periodontal disease treatment.

Attend to your gum health and get help with that tobacco addiction. To screen yourself for the possibility of PD visit SelfScreen.net.

Visit your dentist regularly and make sure you are getting a thorough periodontal examination at each preventive visit.

When I was graduating from dental school, 29 years ago this month, I would not have believed I would ever offer this advice: “To keep your marriage healthy for a lifetime, brush thoroughly at the gum line and keep on flossing!”

Susan Maples, DDS PERSONALIZED DENTISTRY FOR A LIFETIME OF HEALTH www.DrSusanMaples.com

(517) 694-0353

Our Mission Is:

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• • •

To treat each person with integrity, respect and kindness.

To help each person take a significant step toward his/her desired oral and systemic health.

To serve as leaders in our community in the quest toward whole-health promotion and the partnership between all health professionals.

Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2014

Mind

Seasonal color

Switch up your colors to get ready for summer. by Cynthia Logan

T

o give your mood a happy boost and make it feel like summer, make small changes in your home with color. It’s a simple plan and can be done easily by anyone. You can paint a few items a bright color; using bright greens, blues, yellows, or reds. Paint sections of many stores now sell small containers of paints, so don’t worry that you’ll be stuck with a lot of paint.

Plus, the cost is reasonable. You could paint a chair, table, one small wall, or any other item you choose. Use cardboard or flattened boxes to protect your floors or counter tops when working on projects. Check out the new chalk paint in stores. It is simple to use and clean-up is a breeze.

Another thing you can do is change the curtains. If money is an issue for you, use cheap sheets and o-ring clips to put them up. Using white or light colored sheets for curtains is a simple,

“These projects can be fun to do with your children or friends.” cost-effective fix and can lighten-up a room and make it feel fresh.

Place fresh plants or flowers in the rooms you use a lot. You can use flowers that need to be potted if you don’t want to use cut flowers. They will last longer and can be put in any container if you don’t have regular flower pots. You can use mugs, glasses, or bowls that you never use to save money.

Change out couch and chair pillows for bright-colored, fresh, new ones.

Discount stores have them for five to ten dollars apiece and can add a pop of color to rooms. Give tables a fresh new look by topping them with colorful

WORKOUT WITH US OUTSIDE ...IN ALL WEATHER! NATURE ROCKS!

tablecloths or a piece of material.

Give mirrors and picture frames a face lift with a coat of paint. Even plastic can be painted. Go to secondhand stores to pick up frames and mirrors that you could paint.

And remember your other areas like, balconies, porches, decks and yards.

These can be fun to redecorate. Make new seating areas for relaxing and conversation. Don’t forget about candles and lights in all of these areas.

Also, these projects can be fun to do with your children or friends. Yard sale season is just around the corner so you could pick up items to use in your home or yard. Check out the internet for more ideas.

Cynthia Logan Anthony, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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JUNE 2014

www.healthyandfitmagazine.com • Healthy & Fit

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Try This!

Mobility in minutes

Feel better with these simple movements. by Justin Grinnell

I

n order to stay free of pain and injury, and not feel like you need to stretch out like an accordion every time you get up from your seat, you need to move your body often. Unfortunately, many of us are stuck at a computer desk, or in a car for multiple hours throughout the day.

This can cause you to have tight hips, a sore low back, and a stiff neck. So, I have a solution for you. Perform this quick mobility circuit at the beginning and end of the day, and watch how much better you will feel. You will also perform much better when you engage in exercise. All you need is a PVC pipe, broomstick, or even your kid’s hockey stick.

HINGE W/ROTATION – 10 REPS Place the stick or pipe on your upperback muscles (trapezius muscles), but not on your neck. Pick a spot on the ground about six feet in front of you and focus your vision there to keep proper neck position. Start to hinge forward at the waist. Push your butt back as far as possible with a very small bend in your knee. Keep your back flat at all times. You should feel an extreme stretch in the hamstrings. You will then rotate only your upper-body. You will feel a great stretch in the chest and will improve your mobility in the thoracic spine (something most of us lack). Repeat on the other side and then stand up, and repeat the hinge movement.

SHOULDER DISLOCATIONS – 10-20 REPS This exercise helps improve shoulder mobility and lubricates the joints.

Holding neutral posture with the stick in front of your thighs, start by widening your hands until the stick or pipe hits your waistline. Depending on your mobility, you can change the distance between your hands. Then, raise the stick in front of you with your arms completely straight. Continue to do this until the stick goes above your head, and then eventually behind your body.

LATERAL SQUAT – 5 REPS EACH Keep the stick or PVC pipe on the upper-back area for this exercise as well.

Start by placing your feet as far apart as you can while still being able to stand in a sturdy position. Your legs will look like they are creating a triangle. Keeping your knees and toes straight ahead and back flat, start to squat to one side. Hold for 3-5 seconds to feel a great stretch in your hips and inner-thighs. Return to standing position and repeat on the other side.

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Healthy & Fit • www.healthyandfitmagazine.com

OVERHEAD SQUAT – 10 REPS This exercise is the true full-body mobility test.

If you are not able to keep your arms straight and heels on the ground during this movement, you are better off performing a traditional squatting movement. Start by placing the PVC pipe or stick above your head about six inches. Place your feet about shoulder width apart and keep your toes pointing out about 20-30 degrees. As you perform the squatting pattern, make sure to keep your chest up, arms totally straight, knees out, and heels on the ground. Pause at the bottom of the rep for 2-3 seconds and then repeat the movement.

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

JUNE 2014

Mark the date for

FAMILY FUN &

FITNESS 2014

Healthy & Fit Expo Magazine

Saturday, Sept. 20 Lansing Center, Lansing

An event designed for moms, dads, and kids of all ages.

And best of all it’s free.

For booth information visit:

healthyfitexpo.com (517) 599-5169 or call

Over 30 years serving mid Michigan

JUNE 2014

www.healthyandfitmagazine.com • Healthy & Fit

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DADS,GRADS & FITNESS AFICIONADOS

Healthy & Fit Magazine tested the following products for our annual Dads, Grads & Fitness Aficionado Guide. As summer gets closer, take a look at these products designed to help you get out there, get fit and stay healthy. Have fun! For more products or ideas on how to get in shape, check out our site at healthyandfitmagazine.com.

MAKE IT YOURSELF! SodaStream With a SodaStream home soda maker and over 50 delicious regular, diet and caffeine-free Sodamix flavors to choose from, you’ll enjoy freshly made, great-tasting soda that fits your health and diet. Diet Sodamix flavors contain no sugar and no aspartame. Sparkling Naturals are sweetened exclusively with cane sugar. $79 and up at sodastream.com

STYLISH AND COMFORTABLE Nike Dual Fusion Lite Stylish and comfortable, the women’s Nike Dual Fusion Lite training shoe will add a little sport-chic to your workout attire. Made with the modern runner in mind, this lightweight shoe will take you through your training with ease - you might even forget they are there! This women’s running shoe is best for the neutral runner. Look online for best price. $49+ at nike.com

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2014

GREAT FOR CYCLISTS & RUNNERS PUMP HD Sportbuds Pump HD Sportbuds deliver unrivaled audio for intense activity and extreme conditions. Featuring best-in-class wireless range, PUMP delivers crystal clear audio and is currently the only set of wireless sport earbuds to carry the IP67 waterproof distinction The military-grade, rugged design protects the premium audio components from rain, dust, debris, sweat and even a rinse under the tap at the end of workouts. $129 at blueantpump.com

CONVENIENT AND THEY WORK! UrgentRx UrgentRx fast acting powders ensure that you can tackle everything from discomfort and heartburn to itchy allergy eyes and sneezing—offering right now relief whether you’re atop a mountain summit or deep in the backwoods. All without the need for water!

Visit urgentrx.com for pricing and locations to purchase.

PERFECT FOR THE SOCCER MOM OR DAD! The Score Band The Score Band, the one-touch score keeping wristband designed for any sport. Score Band offers four quick-touch scoring modes: golf (keep hole and round score), tennis (keep game and set score), all sports (keep score, statistics and counts) and watch. It’s waterresistant and constructed of eco-friendly silicone. $24.99 at www.scoreband.net

JUNE 2014

www.healthyandfitmagazine.com • Healthy & Fit

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GO FOR YOUR CORE RCK 360 Abdominal Trainer The Rck 360 comes with a knee mat, a phone app available on iPhone and Android, phone clip attachment, nutrition guide, design chart and 60-Day Challenge. 360 degree motion works all 29 muscles of the core simultaneously for more defined abdominal muscles. Efficiently and functionally improve your core strength while burning away belly fat with nonstop abs ripping movements. Rolls smoothly on most surfaces.

Starting at $90 at getrock360.com

HIGH TECH GOLF ZEPP Golf 3D motion sensor easily attaches to any bat, club, or racket using innovative sport-specific mounts Sensor wirelessly transmits data to your smartphone or tablet via Bluetooth after every swing.

Users can review and replay their swing in 360 degrees. Golfers can track speed, tempo, club plane, hand path, backswing position, hip rotation and more on your smartphone! $149 at apple.com or verizon.com

NEVER LEAVE HOME WITHOUT IT! NP1, No Pocket No Problem Carrying your cell phone on your shoe is very effective, when you have no pocket. No Pocket 1 (NP1) is the original shoe phone carrier. It is a portable pocket that you affix to your shoe with straps, adapting to the size of the foot and the shoe. The multiple straps can also attach to other things, such as a belt, backpack, cooler, purse, tackle box, stroller, or bicycle. Inside is a hidden pocket for your valuables, such as ID, license, credit card, keys, etc. The fabric is water-proof, for protection. $19.95 at nopocketnoproblem.com

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2014

Mind

Allergy season Make it easier to survive by knowing how to cope.

K

nowing more about allergy season makes it that much easier to survive, whether the information is helpful for you or for someone in your family.

“We are all happy when we see that spring is on the way, at least until we start to feel the allergies come on,” explains Peter Champe, owner of Baby Comfy Care.

Although most people don’t anticipate the allergy season, it has arrived and there’s a good chance people will be reaching for the tissue. Allergies are when the immune system causes an overreaction to an allergen. They can be triggered by indoor or outdoor things, including pollen, food, mold, etc. Here are five things to know about allergy season: Peak season

Spring is considered the peak sea-

son for those who do suffer from allergies, according to the Asthma and Allergy Foundation of America (AAFA). Additionally, they report that there is no particular area that is off limits when it comes to allergies.

The cost

In addition to all the money that is spent on medications to try and get allergy relief, there is an additional $10 billion spent each year in America on non-medicinal consumer products that are touted as helping with allergies, such as vacuums, cleaners, bedding, and toys.

Symptoms

Common allergy symptoms include itchy eyes and nose, sneezing, congestion, teary eyes, runny nose, and dark circles under the eyes. Some allergy sufferers may experience these symptoms worse than others.

Hay fever

According to the Centers for Disease Control and Prevention (CDC), over 17 million people last year were diagnosed with hay fever. Additionally, 6.6 million children were diagnosed with it. There were also over 11 million people who visited a doctor’s office last year due to allergic rhinitis, which triggers the host of symptoms most allergy sufferers are familiar with.

Congestion.

A common symptom, it can be problematic for children and especially infants. Newborns must breathe through their nose, so congestion can make for a miserable time trying to breathe. It can also interfere with their ears, hearing, and speech development.

Parents can help relieve congestion, which is caused by a swelling of the blood vessels, by using an aspirator .

Cold salads washed down with a smoothie!

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19

Diet

The graduation party dilemma What to eat while celebrating the graduate. by Gina Keilen

J

une brings the season of graduation parties. With each party promising to never let you go hungry or thirsty, it’s hard to maintain a healthful eating pattern.

Especially when there are a lot of stops on your graduation journey.

Laura Irvin, Registered Dietitian at Detroit Medical Center, notes that for many, health may slip out the window at times like these.

“When we focus on socializing or having fun with friends and family, we may forget to pay attention to feelings of satiety because we’re too busy having a good time,” she said.

Vicki Noeker, of Westphalia, is no stranger to having more than one graduation party in a year. And with her child graduating this year, she’s prepared to face it again.

“The hardest part is staying in check with avoiding the ‘instant gratification’ that junk food gives you,” she says.

The buffet tables of food and drinks can be a temptation paradise. It’s easy to munch and drink mindlessly throughout the day on empty calories versus filling up on the more nutritional things first.

Scan the buffet line before you dive in.

20

Knowing what’s offered can help you plan your meal.

If you just grab your plate and go, it’s likely you’ll grab a little bit of everything before you get to the end and have no room for the fruits, veggies, or lighter dishes. Also, check to see if there are different sized plates.

“Smaller plates are a better option because you will likely end up consuming less,” notes Irvin. You can almost always go up for seconds if you are still hungry.

Try to plan your day ahead of time. If you will attend more than one party, decide where you will eat your full meal so you aren’t tempted at each stop. Or make it a progressive dinner, having a separate course at each party. Don’t be afraid to indulge in dessert, after all, it is a celebration! You can split a dessert or save it for the last party of the day.

“Sometimes giving into that sweet tooth is a good way to prevent overindulgence.

Moderation is key,” says Irvin.

Having just one party can be equally hard to navigate through.

“If it’s for a family or friend we are closer to, we stay a lot longer and may eat more than once,” says Noeker. “We’ll stay from start to cleanup so eating from

Healthy & Fit • www.healthyandfitmagazine.com

beginning to end is sometimes the norm.”

In times like this, have a snack before going to avoid overeating. Irvin recommends that you “eat slowly, listen to your body, and stop eating when you’re full.”

Staying hydrated and active will help keep your health plan in check. Our bodies confuse hunger and thirst, so when you think you feel hungry, you may actually be dehydrated. “Choose water or other calorie-free drinks to maintain hydration and avoid empty calories,” notes Irvin. “Try to limit alcoholic beverages as these can dehydrate you, especially on a hot summer day, and they are higher in calories.” If you don’t have time to sneak in a workout beforehand, try to gather some friends to start a game of volleyball or cornholes to get yourself moving. Also, work the crowd and visit with friends and family. Not only will you get to catch up with each other, but you could stop yourself from mindlessly wandering back to the buffet tables.

It’s a busy party season, but with a little planning ahead, you can successfully navigate through them without derailing your healthy efforts.

Congratulations to all the 2014 graduates!

JUNE 2014

Diet

Committed to local foods?

Here’s why it may be a great idea!

V

ermont, Maine and New Hampshire, respectively, claimed the top three spots in the 2014 Locavore Index, a ranking of each state’s (and the District of Columbia’s) commitment to promoting and providing locally grown foods.

At the bottom of the heap are Arizona, Nevada and Texas, with the Lone Star State dead last despite the fact that it’s the nation’s No. 1 cattle producer and No. 3 for crops receipts, according to the U.S. Department of Agriculture.

“There are many good reasons to eat locally produced foods, the first among them that they’re very good for us,” says cardiologist and professional chef Michael S. Fenster, MD, (whatscookingwithdoc.com), author of “Eating Well, Living Better” and “The Fallacy of the Calorie,” (Koehler Books; fall 2014).

“There’s a direct relationship between our food, our environment, our genetics

and our health. Eating locally grown foods gives us our most nutritious meals, most flavorful meals. Few choices have as many personal ramifications as that which we decide to stuff into our gob.”

He offers four more reasons – “the tip of the iceberg lettuce, so to speak” -- to go localvore: Money Eating organically, eat-

ing fresh and finding the seasonal local foodstuffs can be expensive – if you do all your shopping at the supermarket, Dr. Mike says.

“Finding healthful produce at venues like a local farmer’s market can result in prices that are at least comparable, if not substantially less than, those at the megamarket, which has the additional costs of shipping from the nether regions,” he says.

Likewise, visiting a local fishmonger can result in tasty bargains compared to flash-frozen fish flesh. Shopping for what

is bountifully in season, and thus locally overstocked, can mean big savings.

Freshness In some ways, it’s amazing

we’re alive considering all the food we eat that’s dead, Dr. Mike says, noting almost 60 percent of the modern Western diet is prepackaged, preserved and processed.

“Any time we manipulate our comestibles in such a fashion, we add compounds that are not naturally found in them or remove parts that are,” he says. “Those pre-cut vegetables in the supermarket may be convenient, but they started losing nutritional value and flavor as soon as they were sliced and diced.”

Because local growers don’t have to add preservatives or pick produce weeks early to ensure that their produce will keep during shipping, local foods can be Continued on page 29

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www.healthyandfitmagazine.com • Healthy & Fit

21

On the cover

A new vision quest Courtney Ploucha’s accident has given her new drive to better herself

C

ourtney Ploucha, 36, is a registered nurse in the post anesthesia department at Sparrow Hospital. Last fall, a car pulled out in front her causing an accident that, among other things, ruptured her left eye.

It’s been quite a journey back for Ploucha, supported by family, friendship and fitness. Here’s the backstory of this month’s eye-patch rockin’, rooting-forthe-Walking Dead’s Governer, cover model.

Tell us about your car accident

On August 31, 2013 a car pulled out in front of me. The driver was pulling out of the Frandor parking lot and thought that Saginaw was a two way street so he never saw me. My airbags deployed, causing blunt force trauma to the left side of my face. It caused multiple traumatic facial fractures and ruptured my left eye globe.

“The hour a day I spend in the gym is the one time each day where I am able to forget about everything that has happened. The support that the members and trainers of my gym have shown me has helped me to cope with my injury. “ — Courtney Ploucha

You lost your eye?

I remember being in the ER when the doctor directed a light into my left eye. I saw nothing at all. I heard her tell the nurse that she was not able to visualize my globe, that I had lost my eye. That was the scariest moment of my life. I can’t begin to describe the emotions and thoughts that went through my mind at that time. It was just so surreal. I was transferred to the University of Michigan because they have retinal specialists there. I had my first surgery that night where they attempted to sew my globe back together. That surgery was unsuccessful.

What’s the long term prognosis?

My doctors at The Kellogg Eye Center in Ann Arbor and The Sparrow Pain Clinic are not able to give me any long term prognosis because they have never seen an injury like mine. I do know that I will have multiple surgeries throughout my life, my next one being this summer.

Have you met others who have lost an eye? If so, how has that been?

My brother, Tyler, is blind in his right eye from a childhood accident. He was the one at my bedside in the ER at Sparrow, when the doctor told me that I had lost my eye. He has been my biggest sup22

porter and advocate ever since that day.

Tyler and I have always been very close but our injuries have made us so much closer.

My depth perception and coordination were greatly affected with the loss of the vision in my left eye, so we also worked on improving that.

It hasn’t slowed you down from working out, right?

Favorite character on Walking Dead and why: People are not going

For the first two months after my accident, I was not able to work out at all. When I finally was able to get back into the gym I had a lot of restrictions. I had lost a lot of strength and coordination as well. My trainer, Kyle worked very closely with me to help me regain my strength. He had to modify a lot of my workouts to make sure that I didn’t increase the pressure in my eye socket.

Healthy & Fit • www.healthyandfitmagazine.com

to like my answer but I would have to say that my favorite character was the Governor. I started watching The Walking Dead when I was recovering from the accident and I loved that the Governor wore an eye patch and was a bad ass.

Read the complete interview online at HealthyAndFitMagazine.com.

JUNE 2014

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Skin

Don’t get burned!

Protect your skin during outdoor activities

W

hile warmer weather means more outdoor activities, it also means carefully protecting your skin from the sun.

A common problem during spring and summer, sunburn can cause skin to become tender, red, and even scaly. Without the proper protection of sunscreen and clothing, sunburn can cause long-term damage, as well as considerable pain and discomfort.

“Whether you’re at the beach, going for a jog, or playing a round of golf, it’s important to protect your skin from the sun’s harmful rays,” said board-certified dermatologist Elizabeth S. Martin, MD, FAAD, who maintains a private practice in Hoover, Alabama. “Although sunburn may seem like a temporary condition, it leaves behind long-lasting damage to the skin that increases a person’s risk for getting skin cancer.”

To help prevent sunburn and decrease the risk of skin cancer, Dr. Martin recommends the following tips: Seek shade when appropriate.

The sun’s rays are strongest between 10 a.m. and 2 p.m. If your shadow appears to be shorter than you are, seek shade.

Wear protective clothing. Wear a long-sleeved shirt, pants, a widebrimmed hat, and sunglasses wherever possible.

Generously apply a broadspectrum, water-resistant sunscreen. The sunscreen should have

a Sun Protection Factor (SPF) of 30 or more, and it should be applied to all exposed skin areas. “Broad spectrum” provides protection from both ultraviolet A (UVA) and ultraviolet B (UVB) rays. For maximum protection, reapply sunscreen approximately

every two hours, even on cloudy days, and after swimming or sweating.

“Sunburn is better prevented than treated, but if you do get a sunburn, it’s important to begin treating it as soon as you notice it,” said Dr. Martin. “The first step you should take is to get out of the sun – and preferably indoors.”

To help heal and soothe sunburned skin, Dr. Martin recommends the following tips: Take frequent cool baths or showers to help relieve the pain. As soon

as you get out of the bathtub or shower, gently pat yourself dry, but leave a little water on your skin. Then, apply a moisturizer to help trap the water in your skin. This can help ease the dryness.

Use a moisturizer that contains aloe vera or soy to help soothe sunburned skin. If a particular area feels especially uncomfortable, you may want to apply a

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JUNE 2014

hydrocortisone cream that you can buy without a prescription. Do not treat sunburn with “-caine” products (such as benzocaine) as these may irritate the skin or cause an allergic reaction.

Consider taking aspirin or ibuprofen to help reduce any swelling, redness and discomfort.

Drink extra water. A sunburn

draws fluid to the skin’s surface and away from the rest of the body. Drinking extra water when you are sunburned helps prevent dehydration.

If your skin blisters, allow the blisters to heal. Blistering skin means

you have a second-degree sunburn.

You should not pop the blisters, as blisters form to help your skin heal

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and protect you from infection.

Take extra care to protect sunburned skin while it heals. Wear

clothing that covers your skin when outdoors. Tightly-woven fabrics work best. When you hold the fabric up to a bright light, you shouldn’t see any light coming through.

“Unfortunately, the first signs of sunburn can take two to three hours to appear, making it especially important to carefully monitor your skin during outdoor activities,” said Dr. Martin. “If you get sunburned and you have blisters that cover a large area, such as your entire back, or if you have chills, a headache, or a fever, seek medical care immediately.”

The “Sunburn: How to Treat” video is posted to the American Academy of Dermatology’s (Academy) website and the Academy’s YouTube channel.

This video is part of the Dermatology A to Z: Video Series, which offers relatable videos that demonstrate tips people can use to properly care for their skin, hair and nails.

A new video in the series posts to the Academy’s website and YouTube channel each month.

For more information about how to prevent skin cancer, visit the Academy’s SpotSkinCancer.org.

There, you can learn how to perform a skin selfexam, download a body mole map for tracking changes in your skin, and find free skin cancer screenings in your area.

SPOT Skin Cancer™ is the American Academy of Dermatology’s campaign to create a world without skin cancer through public awareness, community outreach programs and services, and advocacy that promote the prevention, detection, and care of skin cancer.

www.healthyandfitmagazine.com • Healthy & Fit

25

Try This!

What’s SUP?

You don’t need an ocean for Stand Up Paddling. by Cari Draft

W

ith more than 11,000 inland lakes in the state and an endless number of rivers, streams and bayous, the state of Michigan offers amazing, peaceful venues to try the trendy new sport of Stand Up Paddling (SUP). Still fairly new in Michigan, the word is quickly spreading, as late spring, summer, and early fall are ideal times to SUP in our pure state.

Let’s look at some specifics when getting into this SUP experience, jumping in with the basics of good SUP technique!

Stand near the balance point of the board. If your board has an indented carry handle, that is the balance point of the board. Face forward (not sideways) with your heels fairly close to the centerline. Keep your toes outward at about 45 degrees for best balance. Knees should be slightly flexed (never locked) and you want to keep your hips loose.

Do this in flat water and slowly tip the board from side to side to ensure you are not rigid. You will get tired quickly if you stand rigidly and fight the natural tipping of the board in the water.

Hold the top T-handle of the paddle with either hand. The other hand holds the shaft about chest high above the

The author poses on top of her stand up paddle board.

blade. Reach as far forward and transfer as much of your weight as possible to the blade. Because the blade is angled forward, it will do a good job of resisting your weight. Pull back on the shaft with a relaxed grip. Your arm should work only in tension. You will notice that as soon as the board is moving, it becomes more stable. When the blade reaches your hip, pull it out to the side, away

from the board and reach forward again.

Repeat this three to four times and then switch hands.

To switch hands: As you are bringing the paddle forward, slide your top hand down the shaft till it is just above your other hand and then switch the old Continued on page 29

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27

Food of the month: Strawberries What is it?

Helpful Hint:

Strawberries are a fruit known for the red color and juicy flavor. They are small in size, have a green leafy top, and an average of 200 seeds on each. Because their seeds are on their outsides, contrary to their name, strawberries are not a berry, but an aggregate fruit (true berries have their seeds on the inside).

Strawberries are freshly available in Michigan in June.

To quickly hull strawberries, push a straw through the bottom of the berry up through its greens.

A little here, a little there:

• Slice and add to a green salad with some walnuts, a soft cheese, and vinaigrette • Layer with yogurt, granola and other fruits for a quick breakfast or dessert parfait • Mash with some sugar to make a fresh ice cream topping • Chop and add to hot or cold cereals

How to select and store:

Strawberries are very perishable so they should be bought as close to using as possible. Look for those that are firm, have a deep red color and the greens still attached. Medium-sized strawberries often have fuller flavors than those overly large. Once picked, strawberries do not ripen any further. Store strawberries unwashed and with their greens attached in a sealed container in your fridge. They will only last about 2 days.

If you need to freeze them, gently wash and pat them dry. Lay them out on a flat pan and freeze them. Then, once frozen, they can be transferred to a plastic bag and frozen for a year. Adding a squirt of lemon juice will help them retain their color.

What do you get from it?

Strawberries should be washed just before using them but don’t remove

by Gina Keilen

Fruit Salsa with Cinnamon Source: tasteofhome.com

their greens until after cleaning so they don’t absorb extra water. They can then be sliced, diced, pureed, or left whole as they are put into jams, juices, pies, salads, dipped in a sauce or eaten whole. They are a common flavoring in cereal bars or milk products like yogurt, ice cream, or smoothies.

1 cup strawberries, finely chopped 1 peach, finely chopped 1 apple, finely chopped 1 orange, peeled and finely chopped 2 kiwi, peeled and finely chopped 1 can (8oz) crushed pineapple, drained 3 Tbsp fruit preserves (any flavor) 2 tsp sugar, or to taste

In a small bowl, combine all ingredients.

Cover and refrigerate. Serve with cinnamon graham crackers or chips. Use a mixture of any fruits for color and flavor variations!

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2014

Local foods (continued from page 21)

Stand Up Paddle (continued from page 26)

consumed at the peak of freshness and ripeness – when they taste their very best.

lower hand to the top. It is better to do all this slowly and smoothly rather than to rush it. Once the top hand is on the T grip, pull on it to raise the blade over the board and switch sides.

To turn: Sweep the blade away from the side opposite of the direction you want to go. On a sweep stroke, bring the blade around and as far back as possible, rather than coming out at the hip as you do in a forward stroke.

You can greatly shorten the turning radius of your board by sliding your weight back. Do this by sliding your foot on the outside of the turn back as you bring the blade back. By keeping some of your weight on the paddle, this is much easier than just stepping back. As your weight moves back, the bow comes up, thus shortening the waterline and turning radius.

When you are ready to catch a wave you will again be sliding a foot back as you take a strong stroke to get your board surfing.

If you are having issues with balance on the board you bought or rented, try hand paddling it lying down on your chest, from there you can progress to paddling while sitting, then kneeling and standing. Sometimes just knowing you can glide through the water fairly quickly using your hands will give you the confidence to stand up and paddle. Give it a try!

Rhythms Our great hairy ancetors have always been omnivores.

“There is ample evidence that the reason we as a species became the smartest kids on the block is that we took advantage of a varied diet. This hardwired drive for diversity in dining is also one reason why restrictive diets that seek to severely limit what we consume almost always, ultimately fail,” Dr. Mike says.

By leveraging the seasonal and cyclic variations that naturally occur, your palate will never become dull and monochromatic, he promises. A pleasant dining experience directly lights up our primal happy-happy joy-joy place, an experience that contributes directly to overall well-being.

Sustainability All the reasons for purchasing high-quality

ingredients locally ultimately circle back and rest upon the concept of sustainability. In knowing where your food comes from, in being able to ascertain both what it contains and what it does not contain, you take a proactive step in determining your own health and wellness, Dr. Mike says By focusing on procuring the best for you and those who depend upon you, you act to sustain yourself and your family. By affecting such a posture, you deliver local impact.

Michael Fenster, M.D., F.A.C.C., FSCA&I, PEMBA, is a board-certified interventional cardiologist. Also known as “Dr. Mike,” author of “Eating Well, Living Better: The Grassroots Gourmet Guide to Good Health and Great Food,” (www.whatscookingwithdoc.com), he combines his culinary talents and Asian philosophy with medical expertise, creating winning recipes for healthy eating

Cari Draft is a Certified Personal Trainer who makes “house calls” and is also the owner & founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan, including the Lansing area. Check out EcoTrekFitness.com.

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29

Health

Sneaky ways to torch calories Fat burning, multi-tasking tips for anyone! by Lisa Marie Metzler

L

et’s face it, not many of us want to be inside a gym during the summer.

Luckily, you don’t need a traditional workout to stay in shape this season.

The gym isn’t the only place to torch summer calories. There are plenty of ways to sneak in some fat burning.

Check these options out...

Primp and burn

While you’re brushing your teeth, do the following (your dentist will love you for this!)

• 10 Heel Raises • 10 Plie’s (heels together, toes

pointing out, then raise the heels.)

• 10 Squats • 10 Knee to Chest (lift and bend your right leg, grab your knee with both hands and hug it to your chest for two counts. Repeat on other leg) • Put your toothbrush away and finish with 10-15 counter top push ups. While you finish primping your face and hair, hold in your tummy muscles for 5 seconds and release. Repeat 10-15 times. Do this entire routine again when you get ready for bed.

Random acts of kindness

More than likely, you have a neighbor, friend or relative who could use some help in their home and yard. Offer to do the following and rake in some fitness for your reward.

• Plant and/or weed a garden.

• Mow the lawn.

• Wash the windows.

• Clean up the patio furniture.

• Stain a deck.

• Remove the cobwebs from high places and replace burnt out bulbs.

• Flip and rotate the mattress and move furniture to vacuum.

Kiddie town

Don’t just send the kids out to play - go with them!

• Grab some sidewalk chalk and make a hopscotch grid.

• Draw your own large circles and ladders and run the course.

• Fill large balloons and have a water

30

Playing with your family is one of many sneaky ways to burn calories.

•

• • •

balloon fight.

Run up the ladder stairs as fast as your can, slide down the slide and repeat five times. Next, head to the swings and pump those legs! Swing for a minute and start back on the slide again.

Jump on a trampoline.

Fly a kite.

Go for a bike ride.

Couch essentials

DVR is a beautiful thing but keep the 8 minutes of commercial playtime and use them to your advantage. Here’s some tools to keep near the couch: • Jump rope • Dumbbells • Hula Hoop • Stability ball for watching TV (helps engage the ab muscles) or to use for exercises • Resistance bands Beach it

Sure, you could just plop down on a towel and soak up the sun but why not have some fun and scorch some calories? Plan some of these activities for your next beach trip.

• Beach volleyball • Frisbee

Healthy & Fit • www.healthyandfitmagazine.com

• • • • •

Walking or running on the beach Kayaking Boogie boarding Jumping the waves Swimming

Summer swap-outs to cut calories

Torching calories can create an appetite.

Don’t blow all your efforts by eating unnecessary calories.

• Swap a hamburger bun for a whole wheat English muffin the next time your grill burgers. You’ll save about 120 calories.

• While chasing an ice cream truck can burn calories, eating the premium ice cream goodies will just pack them back on. Use a slightly thawed, frozen banana for a delicious treat. Just place in blender until it is like soft-serve ice cream.

• You could sprinkle in some cocoa powder if you’re craving chocolate.

Freeze around 170 calories with this switch.

• Quench your thirst with sparkling water with a splash of fruit juice instead of pop. You’ll can around 130 calories.

• Roast an organic turkey hot dog like those from Applegate and save at least 100 from the standard hot dog.

JUNE 2014

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