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

FREE

MARCH 2013

HIT THE

WALL?

How to push through those workouts that need motivation

ALSO INSIDE:

WORK STRESS Alexandra Kelsey

An aspiring model and actress who leads a healthy lifestyle

Here’s a solution to a growing problem

SPRING BREAK WORKOUTS They don’t have to be fancy to work

UR DE TO I OU GU K ! G EC DE CH IN SI CL IN CY

TEAMWORK TIME

Set those personal feelings aside for the greater good


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Emerging research suggests that chocolate milk may be as good as or better than commercial sports beverages in promoting recovery after endurance exercise and enhancing subsequent performance. Consumption of chocolate milk has been shown to enhance recovery and performance of not just cyclists, but also athletes participating in other sports, such as running, soccer, etc.

Call 1-800-241-MILK or visit www.UDIM.org

To learn more about the benefits of refueling with chocolate milk, visit ChooseChocolateMilk.com


MARCH

Healthy & Fit Magazine

MARCH 2013 VOLUME 8: NO 12

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

24

Spring break workout

It doesn’t have to be fancy.

8

14

8

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

12 13 14 15

Brace for the news

Want straight teeth? Braces can do the job.

Teamwork

Put aside those personal feelings for the greater good.

Lower body blast

Five essential moves for your lower half.

2013 CYCLING GUIDE

Pages and pages of cycling events to get you on the roads or trail.

20 22 28 29

Work related stress

Here’s a solution to a growing problem.

An innovative approach

Local business puts a priority on wellness.

Intellectual wellness

A closer look at the wellness wheel in this ongoing series.

Mapping the brain

Spinning your wheels? Try neurofeedback.

Like Healthy & Fit Magazine on Facebook Be connected to breaking news, giveaways and more! 4

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2013


TOGETHER IN E M E R G E N C I E S

Emergencies happen.

When they do, you need the experts to make the necessary life-saving, split-second decisions so you can focus on what’s important… your family. HGB Emergency Department’s high-caliber medical team, best-in-class resources, and trusted regional partnerships are the right combination, providing assurance and compassion when you need it most, bringing us together in health. hgbhealth.com


A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

The telltale spot on my sweatshirt

Y

ou know that part of your sweatshirt that’s usually between your belly button and waist? That section where the pocket on most hooded sweatshirts is neatly stitched? I’ve been searching for a name for that spot for some time this winter. It’s become an obsession of mine lately, and not for the best reasons. I’ve been finding too many stains there, reminding me that 1) I’m not eating the best foods and 2) I am apparently a sloppy diner. At the least, the stains indicate that I eat too often in the car, which isn’t a good thing either. But driving to basketball and softball practices and other lessons takes up a lot of my time. It does! That’s my excuse, I tell ya. So instead of dwelling on these last two points, let’s focus on the first. The stains themselves. Exhale, Tim. Make sure there isn’t food in your mouth, and exhale. You see, I believe sweatshirts can be worn a few days in a row without being washed. I call it a perk of winter. Just throw the favorite sweatshirt on over a clean t-shirt and you’re good to go. It’s like a jacket. Jackets aren’t washed every time they’re worn. At least mine aren’t. Unfortunately, that means it isn’t always clean. And any drips, blobs, globs or crumbs may still be on that special sweatshirt spot. I like wearing baggy sweatshirts. They’re warm. They fit loosely, which means I can be comfortable and they hide anything unshapely underneath. And in the winter time, that’s a good thing. I know I’m not alone in this thinking. The problem though, if you’re eating sloppy foods, ones that drip, baggy sweatshirts can catch everything that misses the mouth, or drops from a plate on the way out the door to get to a practice, event, etc. And then that awful moment occurs, when you’re talking to someone while sitting in the stands at a basketball practice. You lean back and see the mustard stain on your lucky Michigan State sweatshirt. First it’s gross. And, let’s be honest: mustard looks like maize, and you can’t have anything yellow on an MSU sweatshirt. Once it’s seen, though, I find myself reviewing my food choices that lead to the stain. Most times I’m pleased to say it’s a good path. A water splash is nothing to lose sleep over. However, there are times I’m at a loss to explain how the frosting manifested itself on the sweatshirt! Or the cream. Or the jelly. Or the ... well, you get the drift. I have moments of weakness. My oldest daughter has been studying Edgar Allen Poe in English class. Her latest report was on the Telltale Heart. I think I’ll borrow part of that title and call that special spot on my sweatshirt the Telltale Spot. And I’ll promise to eat healthier and wash that sweatshirt. Enjoy the issue!

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter. com and AtEaseWithEating.com. 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 co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com. Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer specializing in health and fitness issues. Check out her blog at freshstartcoach.blogspot.com

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.


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Fit Features W I L L I A M S TO N R U N N I N G G R O U P This group of health-minded moms uses the buddy system in a big way. Acquainted by way of their children who attend Williamston High School, Barb Catton, Dawn Harris, Angela Rasegan, Stephanie VandenHaute and Betsy Syrek (pictured L to R) meet at least once a week to run. They also encourage each other to enter races and attend Playmakers Fun Runs and Diva Nights. “It’s a good way to make sure I get my run in and if I commit to meet, I’ll generally go farther and maybe even faster,” says Catton. “Plus, the conversation is always fun.” Both Catton, age 50, and Syrek, age 48, say that a healthy lifestyle keeps them happy, full of energy and free from stress and illness. “Now that I’m older, my motivation is to stay in shape, reduce stress and keep all the vitals like blood pressure and cholesterol in check,” says Catton. Syrek adds, “I never get sick, never get depressed, and always feel good. I know I can accomplish anything I set my mind to. There are a lot of amazing older women that run. I want to be amazing like them. Eating right and exercise are the most important things to keep doing as we age.”

KATH I SH IP LEY Being a mom and having a strong desire to live until age 103 motivate Kathi Shipley, 43, of Holt, to live a healthy lifestyle. “When I became a mother I decided that I wanted to be a role model for my kids,” she says. “I want them to grow up healthy, active and happy—and what better way than to be an example?” Shipley has coached the YMCA Oak Park Triathlon Team for the past five years and became a USA Triathlon certified coach in 2010. She herself has completed six marathons, six half Ironmans and one full Ironman. Her secret, and her most valued health habit, is a positive mental outlook. “I try not to focus on what I cannot do,” says Shipley. “Instead, I train every day knowing that I’ll be stronger because of it. Every time I do something healthy for my body, I’m closer to being the person I aspire to be.” Much of her inspiration and reward comes from coaching. Shipley’s clients who are at first apprehensive and unsure of their abilities go on to succeed at triathlons. “It’s the greatest inspiration I could ever ask for,” she says.

MAT T BE A L As a member of the cross country and track teams in high school, the rewards of being physically fit and working as a team propelled Matt Beal, 40, of Okemos, to pursue rowing in college and then adventure racing, marathons, ultramarathons and triathlons. Beal hopes his enthusiasm for physical fitness rubs off on his kids and others around him, and he’s found a way to make that more likely. Beal and a veterinary student co-founded the IRONDOG Fund which financially supports the advanced medical and surgical treatment of pets hospitalized at the MSU Veterinary Teaching Hospital while promoting healthy lifestyles in the community. Monies are raised for the Fund through individual endurance events and the annual IRONDOG 5K which will be held on March 30 this year (visit IRONDOG on Facebook or at IronDogFund.org). To improve health, Beal suggests taking the first step today by making a commitment to eat right and exercise. “It isn’t always easy, but the rewards can be great. Integrate those around you into your healthy lifestyle. Get your kids away from the computer and TV and get them outside playing.” Walking or running the IRONDOG 5K is a great opportunity to do just that.

RO N ALD CO RD EN Ronald Corden, 29, of Okemos, is continuously drawn toward healthy living by his own positive experiences: Healthy foods and exercise boost his immune system and help him look and feel great. “I’m motivated just knowing my mind and body have no limits,” he says. “And I try to motivate others with my own healthy lifestyle.” Corden takes a variety of classes at Court One Athletic Clubs including spinning, Zumba, Pilates and cross training. Classes such as these inspired Corden to obtain a group exercise certification from the Aerobics and Fitness Association of America. He says using exercise as stress relief—and smiling—are the best health habits around. “Whether it’s physical, mental or emotional stress, it’s great to unload it at the gym. I feel peaceful every day. There are always bumps in the road, but by being confident and collected, I keep it together under pressure.” Corden recommends not letting negative thoughts get in the way of goals and once a goal is reached, finding a new goal to work toward. “At the end of the day, you have to be your own biggest fan and cheer the loudest for yourself.” 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. 8

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2013


Not your AVERAGE Gym

2655 East Grand River | East Lansing, MI 48823 | 517.708.8828

www.mystateoffitness.com


Success!

by Karen Giles-Smith

Kevin Bisard

Unhappy with having to use a machine to help him breathe at night, Kevin Bisard, 29, of Williamston, made a commitment to himself to lose a significant amount of weight. By setting goals and tracking his nutritional intake and physical activity, Bisard lost 65 pounds (and the CPAP machine) and regained his health, vitality and sense of wellbeing. Tell us more about your turning point.

I was diagnosed with sleep apnea in June of 2011 and was using a CPAP (continuous positive airway pressure) machine to help me sleep. About a year later, the pounds were building up and I wasn’t happy about being connected to a machine at night, unable to hold my wife. It was then that I committed to losing weight and decided that if I was going to do it, I was going all out.

How did you get in shape?

I was attending a weekly spin class at Tina Brookhouse Fitness Studio with my wife to spend time together while being active—I amped that up. I also downloaded the “My Fitness Pal” app on my phone and used it to schedule my workouts and keep track of what and how much I ate to make sure I was meeting my nutritional needs. I made a goal to run a half-marathon, and to prepare for it, my wife and I planned to run several 5Ks throughout the year.

After! re! Befo

What challenges did you experience?

Overcoming the naysayers. Many people told me I looked great and that I was an inspiration to them, but just as many people said I was too skinny and asked me when I was going to stop.

Kevin Bisard Before: 235 lbs After: 170 lbs. Height: 5’8”

How did you deal with that?

I had a goal, and no matter what people said, I knew nothing would stop me. I told myself that the people bringing me down were just jealous.

What results do you see from your healthier lifestyle?

I have more energy. I can run a 5K on a whim whenever I want. I’m not using a CPAP machine to sleep.

What keeps you motivated?

My wife deserves a healthy husband and I want my daughter to grow up with a good example of how to live. My daughter continues to motivate me. I will never forget the

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day—it was after I had lost some weight—that I had my shirt off and my daughter said frantically, “Daddy! Your boobs!” I asked her what was wrong and she said, “They’re getting smaller!” Motivating others is also motivating to me. A friend who was interested in what I was doing later emailed me to thank me: He tried

it too, and lost 20 pounds. Positive moments like these counteract any negativity and motivate me to work harder.

What advice do you have for others?

Set goals and stay strong. The motto I live by is: “Work hard and good things will come.”

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

MARCH 2013


Train with the camaraderie of a team and the support of coaches.

“It has changed my life!”

Team

JOIN U S!

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• Kicks off March 24th

Any Distance, Any Pace • 18-week program • Kicks off twice a year

Triathlon Team • 13-week program

• Kicks off March 10 Team

For program details, visit www.playmakers.com

C A N U O Y

! T I DO

“The encouragement and support is so wonderful! Without the team, I wouldn’t be where I am now.”

Playmakers • 2299 W. Grand River Ave., Okemos, MI • Just west of the Meridian Mall •

517.349.3803

• www.playmakers.com


Teeth

Brace for the news

Want straight teeth? Braces can do the job. by Dr. Susan Maples

Q.

I wore my retainer for three years after braces but over the next ten years they crowed up again. Now I’m considering braces again. How can I keep my teeth straight?

A.

In our culture, straight white teeth are admired by all. After we endure two to four years of orthodontics to get them just so, wouldn’t you think they’d just stay that way? It’s frustrating! Teeth come in all different shapes and sizes. So do maxillas and mandibles (upper and lower jaw bones). If we aren’t born with the genetic material to bring all this together in a miraculously beautiful way, we add predictable forces (braces) to make it so. Braces are amazing. They can move teeth anywhere we want them, as long as we keep them well within their bony housing. If there is a size difference between the maxilla and the mandible however, we have

“The best bet: Hoping your orthodontist/ dentist can get your teeth in the right place to begin with.”

trouble finishing the case with teeth that all touch evenly together when biting down. Why is that important? Because muscles always win! Let me explain. The best orthodontic retainer in the world is Mother Nature. First, If the teeth all touch together when the up-and-down biting muscles (masticatory muscles) arc them into closure, it

strongly influences stability. Next, teeth find a neutral zone between lip/cheek muscles pushing in and the tongue muscle pushing out. Again, we can put teeth anywhere, but if we violate the neutral zone, as soon as the retainers are gone they seek their happy place between opposing forces. Lastly, there is a mystery called the mesial (toward the midline) drift phenomenon. It causes teeth to ever-so-slowly crowd toward the center over the years. To prevent this, some dentists and orthodontists are fond of the bonded fixed retainer, an attached wire behind the front teeth. This acts as a hard-to-clean plaquetrap, making it an inappropriate option for most adults. The best bet: Hoping your orthodontist/dentist can get your teeth in the right place to begin with. From there, it might pay to wear a removable retainer a couple nights a week, for a lifetime!

Our team would like to recognize Dr Susan and her team for these two prestigious national recognitions!

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Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2013


Mind

Teamwork

Set those personal feelings aside for the greater good. by Cynthia Logan, PhD

T

eamwork is more than just being on a team or getting along with others. Teamwork involves working with others toward a common goal. That could be anything from winning a game to completing a project successfully. Teamwork also requires putting personal feelings aside for the greater good of the team’s goal. It doesn’t mean that we have to stifle ourselves, but it does mean that everything we say and do is to bring us closer to our goal. Personal agendas have no place on a team. Practices a good team player displays: Encouragement: Motivates and builds confidence of members and helps them contribute to the team. Sportsmanship: Accepts the outcome gracefully no matter what happens, and refrains from negative and derogatory statements. Flexibility: Is willing to do the job as

“Teach good teamwork to those around us that we influence, especially our children.” assigned by a coach or the leader. Cooperation: Cooperates with everyone, especially the leader or coach. Listens and Communicates: With team leaders and players, Commitment: has the team’s best interest in mind and tries to better his or herself. Respect and Support: Treats others in a respectful and supportive manner. Reliability: Has a reputation that the team can rely on.

Teamwork is also important because you never know when life shakes you up and puts you on different teams. Whether it’s your job or a sporting team, it is a good idea not to create tension with those on your team or those against your team. Those who get promoted into higher positions at work and in sports have demonstrated good practices. I have seen rewards given often in the workplace, in schools, on professional sporting teams, and on children’s sporting teams. So it is important to demonstrate and teach good teamwork to those around us that we influence, especially our children.

Cynthia Logan Anthony, PhD is a psychologist, limited license, a licensed professional counselor, and a nationally certified counselor with the National Board of Certified Counselors.

The World is a Playground… Come Play With Me! Boot Camp 2013

Guaranteed Fun for All Abilities

Monday

Wednesday

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www.healthyandfitmagazine.com • Healthy & Fit

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Fitness

Lower body blast

Here are five essential moves for your lower half. by Justin Grinnell

T

here are essential movements the lower-body must be strong and proficient in. Squatting, hinging, single-leg stability, jumping, absorbing force and proper hip extension to engage the glutes are all critical moves that help develop strength and efficiency in the lowerbody. Master these five lower-body strengthtraining moves and watch your performance improve and waistline shrink.

Goblet Squats This is the most essential one of them all. It teaches you a proper squatting pattern while also increasing your core and postural musculature strength. Hold the kettlebell by the horns, or a dumbbell at the end by your upper-chest area. Place your feet about shoulder width apart\t. Maintain good posture and squat down as deep as possible in a controlled manner. Keep your weight on your heels at all times.

Squat Jump Simply assume a stance with your feet about shoulder width apart. Squat down to about 90 degrees, while hinging forward a little to engage the glutes and hamstrings more. Explosively jump as high as possible, reaching to the sky. Land softly as possible into a good squat position. Make sure not to land on your toes or heals. Stand up tall, and then repeat. 14

Kettlebell Deadlifts In order to properly pick things up from the ground, you must be proficient in the deadlift. By perfecting the deadlift with a kettlebell, you then are able to move onto more advanced lifts, such as the swing, barbell deadlift and Olympic lifts. Place a kettlebell between your feet with a stance about shoulder width apart. Perform a hip hinge movement making sure you push your hips back as far as possible, and bend your knees about 20 degrees. Grab onto the handle of the kettlebell and lift it off the ground. Make sure to come to a complete standing position, and thrust your hips forward while squeezing your glutes.

Healthy & Fit • www.healthyandfitmagazine.com

continued on page 19 MARCH 2013


The 2013 Ride Guide • Healthy & Fit Magazine How to read the guide Preparing the 2013 Ride Guide, Healthy & Fit Magazine endeavored to find as many different cycling events as possible. Staff researched the Internet, relying heavily on the League of Michigan Bicyclists and the Michigan Mountain Bike Association for the majority of the following list of events. We also called bike shops to find out what rides they offer. While our list is more comprehensive than ever, we’re sure there are undiscovered events that we would love to include. If we missed your event, please email tim@healthyandfitmagazine.com. We’ll get you on our website, and will plan to include your event in the next Guide. The Guide is organized by date and type of event. A cycling tour is an organized ride, of various lengths and difficulties, on a road, with support. You travel at your own pace. A cycling race, also performed on a road, adds competitive speed. A mountain bike race adds competitive speed on trails through wooded areas and hills.

A sport for every athlete. 228,000 combined square feet of sports facilities. 9410 Davis Highway • Dimondale, MI Ph 517-319-1000 TheSummitSportsAndIce.com Facebook.com/SummitSportsandIce @SummitAIMHigh

MARCH 2013

www.healthyandfitmagazine.com • Healthy & Fit

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The 2013 Ride Guide • Healthy & Fit Magazine Barry-Roubaix Killer Gravel Road Race Middleville, Saturday March 23 The Barry-Roubaix will test riders against rolling gravel roads (80 percent), pavement, rough two-track, rocks, sand, mud, and possibly snow and ice, along with 2200 feet of climbing over its 35-mile loop. Learn more at www.barry-roubaix.com. Yankee Springs Time Trial Yankee Springs, Sunday April 21 Test your start-of-the-year fitness at the first race in the MMBA Championship Points Series. This 11-mile mountain bike course consists of some of the most advanced and maintained single track around. Register at www.mmba.org. Fort Custer Stampede Augusta, Sunday May 5 Proceeds help the MMBA to build and maintain trails in Southwest Michigan. It’s part of the MMBA Championship Points Series. Register and learn more at www. mmba.org. Metro Grand Spring Tour New Boston, Sunday May 5 Kick off the cycling season with the Downriver Cycling Club, riding routes along the Huron River and on scenic country roads. Visit www.lmb.org/dcc/mgst to register. MSU Farm Daze Tour East Lansing, Sunday May 12 Enjoy a beautiful spring day riding through Michigan State’s farms and rural mid-Michigan. Choose from 25, 50, 75, and 100-kilometer routes. Learn more at www. msutriathlon.com. Ride of Silence East Lansing, Wednesday May 15 The Ride of Silence unites cyclists all over the world in a silent slow-paced ride in honor of those who have been injured or killed while cycling on public roadways. Find locations and more information at www.rideofsilence.org. Lucinda Means Bicycle Advocacy Day East Lansing, Wednesday May 22 The League of Michigan Bicyclists and Michigan Trails and Greenways Alliance are joining forces to educate legislators on policy issues that facilitate a bicyclefriendly Michigan. Kicks off with a 3-mile bike parade to the State Capitol. Learn more at www.lmb.org. Tour de Frankenmuth/ Gran Fondo di Thumb Frankenmuth, Saturday May 25-26 This two-day cycling festival kicks off day one with a road race, bike expo and swap meet. Day two, the Gran Fondo di Thumb, is a tour of the thumb perfect for all ages and ability levels. Visit www.tourdefrankenmuth. com.

Hanson Hills Challenge Grayling, Sunday June 2 Here, the MMBA Championship Points Series heads to Grayling. One of the area’s best trails. Check out mmba. org for more information. 100,000 Metre T-Shirt Ride Laingsburg, Saturday June 8 The annual 100,000 Metre T-shirt Ride is an excellent opportunity for all skill levels. Choose from 25K, 50K, and 100K loops. Visit www.biketcba.org for more information. Michigan Mountain Mayhem Boyne City, Saturday June 8 This road bike cycling ride is not for the faint of heart. Choose from a 50K, a 100K metric century, a 160K (100-mile century), and for those who dare a 200K double metric century! Visit www.michiganmountainmayhem.com. Sunrise Adventure Bicycle Tour Rogers City, Friday June 14-16 The Sunrise Adventure will give riders a chance to experience the spectacular fall colors of the Lake Huron coastline at their peak. Learn more at www.lmb.org. Founders Lumberjack 100 Wellston, Saturday June 15 Michigan’s first 100-mile mountain bike race! The Lumberjack 100 consists of a 33-mile loop, snaking trough the Big-M Ski Area and Manistee National Forest. Learn more at lumberjack100.com. National 24-Hour Challenge Middleville, Saturday June 15-16 The ultimate endurance test! Participants push themselves to the max, cycling for 24 hours straight. Join riders from most every state in the union, as well as a dozen foreign countries. Learn more about this exciting event at www.n24hc.org. Pedal Across Lower Michigan (PALM) Ludington, Saturday June 18-24 The annual PALM is approximately 280 total miles, stretching from Ludington to Harbor Beach on Lake Huron. The ride is on paved roads, suitable for novice or veteran tour riders. Learn more at www.lmb.org/palm. State Games of Michigan Cannonsburg, Friday June 24-26 Compete against the best mountain bikers in Michigan in a variety of categories including cross-country, downhill and distance. Part of the MMBA Championship Points Series. Learn more at www.mmba.org.

COLOR CODE: ROAD RACE • ROAD TOURING EVENT • MOUNTAIN BIKE RACE see page 15 for definitions

16

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2013


The 2013 Ride Guide • Healthy & Fit Magazine Sweat Shaker Harrison, Saturday, June 29 The course is set in a beautiful forest with massive trees and rolling hills. This trail sports some long, gentle climbs (a few not so gentle) and holds up well to rain. A nice combination of mostly fast flowing trails some tighter technical trails, with a couple short sections of hilly two tracks. Part of the MMBA Championship Points Series. Visit midmich.edu. Mick Webster Memorial Bicycle Tour Jackson, Saturday June 29 The 3rd annual event starts from P&T Fitness in Jackson and features routes designed for the whole family. In memory of Mick Webster, wife of P&T Fitness owner George, who died in 2006 of malignant melanoma. Check out pandtfitness.com Covered Bridge Bike Tour Lowell, Sunday July 7 The Fallasburg Historical Society’s 17th annual tour offers a variety of distances over the beautiful covered bridge and through some of West Michigan’s most scenic countryside. For more information visit www.lmb.org. SummerTour 2013 Hale, Wednesday July 10-14 SummerTour is a FUN tour through many small towns and tourist areas in the Lake Huron and St. Clair Rver area of eastern Michigan. Visit www.biketcba.org for additional information. One Helluva Ride Chelsea, Saturday July 13 This scenic bike tour consists of mostly paved roads, perfect for a wide-range of skill levels. The 76 and 100-mile routes will take you to Hell – Hell, MI that is! Visit www.aabts.org for more information. Boyne Challenge Boyne City, Saturday July 13 Hills are every cyclist’s friend, right? We’ll if they are, you’re in luck at the Boyne Challenge. Great course. Part of the MMBA Championship Points Series. Mid-Michigan Bike MS Ride Linden, Saturday July 13-14 Raise money for multiple sclerosis while cycling the rolling hills of mid-Michigan. Choose the one-day or two-day ride. Visit www.bikemsmi.org for more information. Michigan’s Upper Peninsula Tour St. Ignace, Saturday July 14-20 Join the 10th annual MUP Tour and visit three of the Great Lakes while exploring the eastern tip of the Upper Peninsula. Riders must be able to ride 60+ miles a day, for 5 days. Learn more at www.lmb.org.

Women on Wheels Ride Mason, Saturday July 20 The Women on Wheels tour travels the scenic country roads southeast of Lansing. Choose between a 17-mile loop, 32-mile loop, and a 50-mile loop. Learn more at www.biketcba.org. Holland 100 Holland, Friday, July 19-20 The Holland 100 features scenic rides through West Michigan while benefiting the Juvenile Diabetes Research Fund and Holland area charities. Visit www. macatawacyclingclub.org/hollandhundred to register. Ride Around Torch Elk Rapids, Sunday July 21 Take a fun, recreational ride around Torch Lake, one of Michigan’s longest and most beautiful inland lakes with unusually clear, bright turquoise waters. Visit www. ridearoundtorch.org for additional information. Tree Farm Relay Novi, Saturday July 27 The annual Tree Farm Relay follows the format you have grown to love - a unique 4-person team relay race. The course features lots of hills, passing zones and fun! Visit www.teamtreefarm.com for more information. Wish-A-Mile 300 Traverse City, Thursday July 25-28 The Wish-A-Mile 300 is a three-day, 300-mile ride benefiting the Make-A-Wish Foundation in Michigan. Help grant wishes to children with life-threatening medical conditions. Visit wishamile.org to learn more and get involved. Cass River Habitat’s Ride for Home Vassar, Saturday July 27 Help build a home for someone in need by joining this scenic bike tour through Tuscola County. Learn more at cassriver.com. Black Bear Bicycle Tour Grayling, Sunday July 28 This 100-mile century ride is a timed tour that follows the AuSable River Valley during the AuSable River International Canoe Marathon. Visit www.blackbearbicycletour.com to learn more and to register. Tour des Lacs Fenton, Saturday August 3 The annual Tour des Lacs is for everyone at every fitness level with 100% of the proceeds donated to support babies with heart defects through C.S. Mott Children’s Hospital. Learn more at www.tdl4charity.com.

COLOR CODE: ROAD RACE • ROAD TOURING EVENT • MOUNTAIN BIKE RACE see page 15 for definitions

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The 2013 Ride Guide • Healthy & Fit Magazine Mid-Michigan Ride for the Cure Ann Arbor, Saturday August 3 Money raised supports the mid-Michigan affiliate of Susan G. Komen for the Cure and its promise to save lives and end breast cancer forever. Get involved by visiting komenmidmichigan.org.

Michigan Pink Tour Oxford, Sunday September 15 Join this charity ride for breast cancer, with 100 percent net profits to benefit the Young Survival Coalition. Choose from 45-mile, 71-mile, or 100-mile routes. Learn more at www.michiganpinktour.com.

Shoreline West Bicycle Tour Montague, Saturday August 4-10 Choose the full 500-mile 9-day tour, or opt for a shorter route in the 6-day or 3-day tour. For more information, visit www.lmb.org.

Pando Challenge Rockford, Sunday September 22 The last race in the race MMBA Championship Points Series. Riders take to the trails in Rockford. Check out mmba.org for more information.

One Day Ride Across Michigan Montague to Saginaw, Saturday August 10 Dip your rear wheel in Lake Michigan and dip your front wheel in Lake Huron in this 152-mile trip across Michigan. All proceeds go to the Juvenile Diabetes Research Foundation. Visit http://odram.com. 11-Legged Lake Tour Elk Rapids, Saturday August 17 Absorb the beauty of northwestern Michigan as you pedal on scenic routes around quaint villages, picturesque orchards and the beautiful Chain O’Lakes. Benefits the Chalfonte Foundation. Learn more at www. chalfonte.org. Maybury Chapter Benefit Northville, Saturday August 17 The course uses 99 percent of the normal mountain bike trails, with some tough climbs at the beginning and end, as well as fast open passing zones and speed areas. Part of the MMBA Championship Points Series. Learn more at www.mmba.org. Muskegon Oceana Scenic Tour (MOST) Montague, Sunday August 18 The Most Tour is a great ride on flat to rolling terrain in Muskegon and Oceana Counties. The tour goes along Lake Michigan and passes by inland lakes, beaches and fruit farms. Visit www.wmcoastriders.org to learn more. DALMAC East Lansing, Saturday Aug. 28 – Sept. 1 The DALMAC offers cyclists a choice of five routes beginning from MSU in East Lansing and ending in Mackinaw City or Sault Ste. Marie. Learn more at www. dalmac.org. Addison Oaks Fall Classic Leonard, Sunday September 8 The course consists of fast and flowing sections with some tight and twisty terrain to challenge your skills. The trail is approximately 70 percent single track. Part of the MMBA Championship Points Series. Visit www. mmba.org.

Clinton River Trail Fall Classic Auburn Hills, Saturday September 28 Enjoy the beauty of Oakland County’s five-community Clinton River Trail at the annual Friends of the Clinton River Trail Fall Classic. Choose your distance. Visit www. clintonrivertrail.org for more information. 2013 Burchfield Time Trial Holt, Sunday September 29 The Mid-State chapter and MiSCA are hosting their 2nd annual race this year! On Sunday, September 29, join both youth and adult racers for the Burchfield time trial at Burchfield Park in Holt. The 10 to 12-mile course includes twisty, technical sections and a few areas with fast, sweeping turns! Blue Water Ramble St. Clair, Sunday October 6 Join the annual bike tour with an optional route to Canada. See the beautiful fall colors and freighters while crossing the St. Clair River by ferry. Visit www. lmb.org/crr to learn more. Colorburst Bicycle Tour Lowell, Saturday October 12 This charity tour started in 1983 to honor Donna Ryskamp and Craig Campbell, cyclists killed by drunk drivers. Visit www.rapidwheelmen.com/colorburst to learn more and get involved. Peak2Peak Mountain Bike Classic Thompsonville, Saturday October 12 The trail system, which includes both Crystal Mountain property and state land, provides some of the most fun riding in Michigan. The hardwood and pine forests along with rambling two-tracks and flowing singletrack will have you humming as you race. Visit endomanpromotions.com for more information. Iceman Cometh Kalkaska, Saturday, November 2 The Iceman Cometh Challenge is a 29 mile point-topoint mountain bike race from Kalkaska to Traverse City, Michigan.. Visit icemancometh.com.

COLOR CODE: ROAD RACE • ROAD TOURING EVENT • MOUNTAIN BIKE RACE see page 15 for definitions

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Body blast

(continued from page 14

One Leg Deadlift While maintaining good posture and standing on one leg start to hip hinge (bend at the waist) as you move your chest toward the ground. Make sure to keep chin neutral, leg straight, and core tight. Do not go too far down. Head, chest, and back leg parallel to the ground are perfect. Come back to a standing position and repeat.

1.5 Rep Single Leg Bench Hip Thrusters This is a great exercise to activate the glutes in a warm-up or as a strength exercise when you add load. Start by finding a weight bench and place your upper-back firmly on the bench. Raise one leg up in the air. Slowly lower your hips to the ground going down as far as possible. Once you reach the bottom come back up half way. Go back down as far as you can again and then return to the starting position. That is one rep.

MARCH 2013

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Fitness

Working on work-related stress Here’s a solution to a growing problem. by Karen Giles-Smith

I

f work is getting you down, you’re not alone. According to the American Psychological Association, 69% of employees say that work is a significant source of stress and 41% say they typically feel tense or stressed out during the workday—and that was in 2009. As employees are asked to do more with less, on-the-job stress is on the rise. Metlife reports that, in 2010, 40% of employees said their workload had increased in the past 12 months. The Centers for Disease Control and Prevention (CDC) defines job-related stress as the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources or needs of the worker. If you have it, you probably know it—early warning signs include headache, sleep disturbances, difficulty concentrat-

ing, short temper, upset stomach, job dissatisfaction and low morale. Research indicates that unresolved job stress can lead to cardiovascular disease, musculoskeletal disorders, and psychological disorders such as depression and burnout. What causes job stress? According to CDC’s National Institute for Occupational Safety and Health (NIOSH), although individuals’ characteristics (such as personality and coping style) are a contributing factor, working conditions play a primary role. So, developing personal stress-reduction skills (such as time management and relaxation techniques) may be helpful, but since these techniques don’t address the crux of the problem, the beneficial effects are often short-lived. NIOSH has found that addressing the work environment is the most direct way to reduce stress at work. This involves identifying the stressors, such as excessive workload

and conflicting expectations, and designing strategies to reduce or eliminate the stressors. Enter Mike Limauro, executive coach and owner of Renewal Road based in Charlotte, Michigan. Limauro focuses primarily on reducing the causes of stress in the workplace. “I coach the CEO and the executive team to help them develop a cohesive leadership team to run the company,” Limauro explains. “This process includes identifying their long-term strategic direction and their plan for getting there. Even the best team with the best plan won’t be successful unless it executes the plan.” Communication is key, he says. In fact, effective communication is one of the most difficult challenges in the workplace and when not achieved, it’s a major cause of stress. “Even successful organizations struggle with it,” says Limauro. “They do it well occasionally,

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but to be effective, communication must be frequent, consistent, and use diverse approaches to reach everyone in the organization.” When leaders fail to communicate properly, people rely on gossip and their imaginations and most people imagine the worst, “which is like pouring gasoline on a small fire,” says Limauro. “Before you know it, what started out as a manageable problem can threaten the entire business. So stress not only hurts the employees, it can also kill the organization.” Limauro teaches the executive team how to consistently communicate the strategic plan to the employees who are charged with implementing it. “It sounds simple enough,” he says. “But you’d be surprised how many companies don’t share their plans with their employees. And many companies who do tell employees what the plan is don’t include employees in the planning process: Employees are simply told what to do. Often, these same employees receive no feedback on how well they’re doing until they do something wrong.” The result? Uncertainty, fear, and stress for the

Common sources of major job stress:

• Feeling a lack of control over work or job duties • Increased responsibility/workload • Job dissatisfaction; insecurity regarding job performance • Uncertainty about work roles • Poor communication • Lack of support from management or coworkers • Poor (unpleasant or dangerous) working conditions

employee and low productivity and high turnover for the employer. While working on causes of stress due to the work environment, Limauro also teaches practical techniques like meditation to help the leadership team and the employees manage the stress. “When facing a stressful situation, you have three choices: change it, leave it or accept it,” he says. For many people, however, it’s not feasible to change their work conditions or leave their job. The

third option—accepting a situation that causes harmful stress—requires an internal shift in attitude. “Limauro believes the best tool for achieving this kind of shift is meditation. Karen Giles-Smith, M.S., R.D. is a freelance writer and health/ wellness coach based in Mason, MI. Visit her at TheWellnessWriter.com and AtEaseWithEating.com.

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Workplace wellness

An innovative approach

Local business puts a priority on wellness. by Karen Giles-Smith

M

ost people must get away from the workplace to relax and rejuvenate. Not so for the staff at Peckham, Inc. in Lansing,

Michigan. Walking toward the building, which is located on Capital City Blvd., just south of the Capital Region International Airport, I was impressed by the look of the place—sleek, clean and bright. I was already an advocate, knowing that the architecture combines universal design concepts with sustainable building practices and is certified by LEED (Leadership in Energy and Environmental Design). Inside, I was welcomed by a two-story, conservatory-style foyer and Justin Walworth, who directs Peckham’s health and wellness program. Walworth’s formal title conveys the importance of the position’s contributions to the organization as well as a hint of humor: He is the Safety and Wellness Czar. Peckham is a nonprofit community vocational rehabilitation organization, one of the largest in Michigan, with a staff of 350 providing vocational training and support to 2,200 clients with disabilities or other barriers to employment. Peckham offers more than 25 vocational rehabilitation and human services programs including career planning, community integration, art and youth programs. I certainly wasn’t the first to tour Peckham’s facilities. Mark Bashore paid a visit in 2011 and his WKAR story was picked up by NPR. In fact, Peckham has received widespread national attention and accolades for its business excellence in workplace flexibility, contributions to the industry and the community, and the success of its wellness program. Walworth says that people who tour the building—and thereby experience the light and airy environment, learn about Peckham’s multi-faceted approach to health and wellness, and view the open floor plan, fitness center,

Peckham, Inc. has several rooms dedicated to health and wellness. Above, the fitness center’s workout room: Staff members have access to exercise equipment during breaks and before and after their work day. Below is the fitness center’s studio: A variety of classes are offered daily such as Zumba, chair aerobics and TRX suspension. There’s also a peace room: A quiet, softly-lit space for prayer or meditation complete with foot washing stations.

Continued on page 25

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Fit Features K E N A ND A L I C E K R A M E R Ken and Alice Kramer, both 59 of Pewamo, were surprised how far they were physically behind their cross-country star sons. To catch up, they started running short distances together, which soon grew to a few miles and then local races. Four years later in 1998, inspired by training with the Leukemia Society’s Team, they completed their first marathon in Hawaii. It was during that race that they met their lifelong motivator - a fellow runner that said she was running a marathon in every state. They immediately accepted a similar challenge and are currently only 14 states away from successfully conquering all 50 states. “Being active with the family helps us stay connected together,”says Alice. “It also has enabled us to do more things in our 50s than when we were in our 30s. We have less illnesses and more stress-free days.” The goal of running a marathon in every state doesn’t come without challenges. In order to avoid boredom, they cross train and do a variety of races such as Dances with Dirt to keep their interest. All of the traveling can take its toll, but the Kramer’s have learned to safely run back-to-back marathons to cut back on time and expenses.

ALEX AN D RA KELSEY Michigan native, Alexandra Kelsey, 23, is currently pursuing her dream of acting and modeling in Los Angeles. Eating healthy, and living an active lifestyle, is a priority for Kelsey. Her diet consists of raw foods that make up several small meals and snacks a day. “My favorite snacks are veggies, fruits, or nuts,” she said. “I like to begin my day with my largest meal, which is one that is high in protein. My diet is very important to me, and a healthy diet is crucial to staying fit. I like to fuel myself with foods that I know will benefit my body. But of course that doesn’t mean I don’t indulge in sweets every so often.” Along with her diet, Kelsey stays fit by working out at least four days per week. Her favorite exercises include weighted walking lunges, leg workouts, and cardio interval training. She also walks a lot to get to auditions and work. “I rarely use my car to get anywhere,” she said. “Walking or biking is a huge part of my life and takes me almost everywhere I need to go.”

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Fitness

Spring break workouts

They don’t have to be fancy — just fit. by Pat Hagen

S

pring Break is almost here. If you’re traveling, you’ve probably made reservations for air and hotel and are researching the options for a fun filled week away from home. Have you made a plan on how you will maintain your regular workout schedule? You may not need to. Although most hotels and resorts provide a gym or workout facility, I no longer limit my choices to just those. I take advantage of the great outdoors and instead of using equipment, I exercise the old-fashioned way and use my own body weight. Your body will be moving in all three planes and you’ll develop a great sense of internal awareness. The best thing is, I can exercise anywhere and anytime and it’s portable. As long as you use your imagination, there are no excuses for not exercising. I like to think that the world is my playground and that exercise is play. When I was a child, my mom used to tell me to go outside and play. She didn’t tell me to go outside and exercise. I still prefer to look at physical activity that way. On a trip to Portland, Maine last year, my walk on the beach (Fig. 1) became an opportunity to work my quadriceps and glutes as I did walking lunges. Raising my arms straight overhead gave my upper body and abs a great stretch too. As we were climbing boulders overlooking the Atlantic coast, a relatively flat area was the perfect place for a few planks (Fig. 2). What an awesome way to work my chest, back, arms and abs! And, what a beautiful view. The wind was blowing and the weather was a bit chilly, but my Healthy & Fit sweatshirt kept me cozy. The beaches of West Michigan have been a recreational destination of my family for years, and Grand Haven and Whitehall are beautiful to visit during the fall months. After a long walk on the beach, I was challenged to do pilates hip circles (Fig. 3) while balancing on an old piece of driftwood. That was the core challenge that I needed at the end of an active weekend. And what better place to attempt a modified side plank (Fig. 4) than a fallen tree on the deserted, fall beaches of Grand Haven. This is a super move for both the back and shoulder muscles and provides a lovely side stretch as well. Relaxing time with my family and time 24

FIG. 2: Plank

FIG. 1: Walking lunges

FIG. 3: Pilates hip circles FIG. 4: Modified side plank

away from work and home was the focus of these trips. Even though there was no specific planning to achieve daily workouts I accomplished that and much more. Walks on the beach, swimming in the beautiful water, attempting new activities like stand up paddle boarding and acting silly like a kid again, my fitness goals were all fulfilled. No planning, no

Healthy & Fit • www.healthyandfitmagazine.com

gym, no equipment and no charge! Next time you’re away, be creative and play. The world is your playground! Certified Personal Trainer Pat Hagen is owner of Bodies In Motion Personal Training in Okemos. Go to www.personaltrainerokemos.com for instructions on the above exercises or call 517.290.6594. MARCH 2013


Peckham

(continued from page 22)

prayer/meditation room, and art studio—always ask about employment opportunities. “Everyone wants to work here,” he says. Peckham’s success is built on five key indicators that target the company’s nonprofit mission and organizational culture: wellness/safety, asset building, advocacy, sustainability and adult learning. Employees are engaged in their own and the company’s wellbeing on a multitude of levels. One example: To earn annual bonuses, all staff members must contribute to at least one key indicator each quarter via a team process that includes employee input, strategic planning, progress reporting and reviewing accomplishments. A second example: Staff members interested in sharing their skills and expertise can volunteer to do so in the work setting. Some employees pitch in as fitness instructors while others teach classes on topics such as raising produce or lead smoking cessation support groups. Another example: Staff members

customize their personal wellness initiatives to best meet their needs in terms of their schedule, interests, and motivations. In addition, Peckham supports employees’ wellness efforts with on- and off-site health and wellness opportunities and a variety of reimbursement options. The team approach to wellness is a winning strategy for all. As part of Peckham’s commitment to community service and wellbeing, the company welcomes community participation in its annual cycling event, the Ability Tour, and opens the doors of its farm to enable community members to purchase locally-grown, organic produce and flowers.

accessible for people with disabilities, such as having handicapped restrooms at local 5K events. “With the right assistive technology, people can do anything,” says Walworth. For more, visit AbilityTour.org and AbilityTour@Peckham.org or call 517-316-4017. Sponsorship opportunities are still available for 2013. Peckham Farms

The farm focuses on providing paid job training opportunities in the farming industry for persons with disabilities and other barriers to employment. The farm also provides locally-grown products to clients and the public via direct sales from the Peckham Farms Market which is open at select times May-October. For product availability and hours of operation, visit Peckham.org.

The Ability Tour

The Ability Tour, a bicycle ride to raise awareness for people of all abilities, takes place on July 20, 2013. The 8, 30 or 50 mile loop begins in Lansing. Proceeds help make other recreational activities

Karen Giles-Smith, M.S., R.D. is a freelance writer and health/ wellness coach based in Mason, MI. Visit her at TheWellnessWriter.com and AtEaseWithEating.com.

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Food of the month: Honey

By Gina Keilen Recipe from allrecipes.com

Honey 101

What’s in it for you:

Honey is a natural sweetener that is nectar from flowers made, most commonly, by honey bees. It comes in a variety of colors, with the flavor and texture varying depending on the flower used.

While honey is not a rich source of nutrients, it is a clean, natural way to sweeten foods with less overall sugar and calories. It has been shown to have benefits beyond eating as it’s been used as an antiseptic for healing cuts; for beauty and skin care; and to help reduce issues such as diarrhea, indigestion, and inflammation – where the idea of taking a spoonful to heal a sore throat came from! Also because of it being a source of carbohydrates, it’s a great energy booster as it’s absorbed quickly by the body.

How to select and store:

Honey is sometimes pasteurized, but the highest quality will be raw. Look for “100% pure” honey that is clean and clear. In general, the darker the color of honey, the deeper its flavor. Store honey in an airtight container at room temperature and free of moisture. Too cold of temperatures and it may harden and crystallize faster; too warm and it may darken and get an altered taste.

A little here, a little there:

• Spread some ricotta cheese on toast with a drizzle of honey for breakfast or a snack. • Grind nuts for a few minutes and add honey at the end to make your own flavored peanut butter. • Make Elvis Presley’s famous grilled peanut butter and banana sandwich even better with a smear of honey.

Remember!

Do NOT give honey to children under 12 months of age. Its spores can cause botulism, a potentially fatal illness, in a child because their digestive systems are not matured yet.

Strawberry Spinach Salad with a Honey Balsamic Vinaigrette How to prepare and cook:

It is perfectly natural for honey to crystallize if it’s been sitting for awhile. To return it to a liquid, place the container in hot water for 15 minutes or in the microwave without a lid, stirring at 30 second intervals to prevent it from scorching – be sure it doesn’t boil. Honey can replace sugar in most recipes. Because it absorbs and retains so much moisture, it’s great for baked goods but a few alterations need to be made: 1) Honey is sweeter than sugar so you do not need as much if it – maybe 50-75 percent of the amount of sugar 2) With honey naturally being composed of water, reduce the liquid in your recipes by about one-fifth 3) Foods will brown faster so reduce your oven temperature by 25°F and 4) Add a pinch of baking soda to your recipe to help balance the acidity.

1 bunch fresh spinach 1 cup sliced fresh strawberries 1/2 cup crumbled Gorgonzola cheese 1/2 cup toasted or raw pecans or walnuts 1/4 cup sliced red onion 1/4 cup balsamic vinegar 2 tablespoons honey 1/2 cup olive oil Salt and ground black pepper to taste Combine spinach, strawberries, Gorgonzola cheese, nuts, and red onion in a large bowl. Stir balsamic vinegar and honey together in a bowl; slowly stream oil into the mixture while whisking continuously. Season with salt and pepper. Drizzle the dressing over the salad just before serving.

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2013

Healthy & Fit Expo

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More attractions. More interaction. More fun than ever! And best of all it’s free. For booth information visit:

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MARCH 2013

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27


Seniors

Intellectual wellness

A closer look at the wellness wheel. by Tara Townsend

A

ging is not just a physical occurrence, but has the potential to impact the brain as well. Maintaining wellness as we age needs to include an intellectual component if seniors are to enjoy the best quality of life possible. The intellectual dimension of wellness promotes the use of one’s mind to create a greater understanding and appreciation of oneself and others. It involves one’s ability to think creatively and rationally and encourages an individual to expand his or her knowledge and skill base on a variety of resources and activities. Consider the process of exercising your mind -- the ability to think creatively, explore new ideas and engage in lifelong learning. Seniors who are physically mobile can take advantage of adult education opportunities offered by local colleges, universities and community centers. Such adult enrichment courses – from learning computer skills, playing a musical instrument or brushing up on a foreign language – help keep the brain

engaged and stimulated. The interaction with fellow learners, be they young, middle-aged or old, is also stimulating and could generate new friendships with like-minded individuals. INTELLECTUAL

PHYSICAL

SOCIAL PERSONAL WELLNESS

SPIRITUAL

EMOTIONAL

VOCATIONAL

Some seniors living alone in their homes, especially those with mobility challenges, may not have regular activities out in the community or even frequent visitors. They can enhance their intellectual wellness, however, by reading -- whether it’s books, magazines, newspapers or the Bible. They may enjoy television documentaries, game shows, or

when friends and family visit, getting them involved in group games, playing cards or perhaps teaching them old favorites like Yahtzee or Cribbage. Even regular household activities such as baking, managing personal finances and organizing a monthly calendar with appointments, birthdays and anniversaries promotes intellectual wellness. Sending cards to family and friends or compiling photo albums or scrapbooks contribute to healthy brain stimulation. Which activities are in your intellectual dimension? Take time to write down goals and strategies to improve and maintain your creativity, mental flexibility and brain health. Stay tuned for future editions on individual wellness dimensions and personal wellness journeys. Tara Townsend, OTR/L, is Director, Rehabilitation and Wellness at Burcham Hills Retirement Community and Center for Health & Rehabilitation in East Lansing. Reach her at (517) 351-8377.

Saturday, March 30, 10:00 am Michigan State UniverSity More information & registration at

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Mind

Mapping the brain

Spinning your wheels? Try neurofeedback. by Gretchen Morse

I

magine being able to see pictures and graphs of your brain that can help explain why you might not be feeling or performing at your best! Recordings of brainwaves have been used since the 1960s to understand more about brain function. For example, high levels of alpha waves have been found in the back of the brains of great meditators. Now we know much more about what combinations of brain frequencies can lead us toward, either calm or chaos, and we can easily record or “map” your brain to check it out! And here’s the cool part: the resulting map can show brainwave patterns related to a busy brain, anxiousness or low mood. It can also indicate the possibility of sleep issues and whether a person may be very driven or strong willed. Cognitive issues like fogginess, processing and focusing difficulties are distinguishable on a map, too.

“The brain mapping and neurofeedback process are well-supported by many studies. It is very exciting technology, and its use is growing rapidly!” Want to know what a strong temper can look like? Bright colors around the area of your brain, just above your ears! Many clients are relieved to see their brain map results, finding validation for their symptoms. Some people wonder if we can “see their thoughts” in a brain map. The answer is a quick no! We’re looking at the brain, not the mind, a very different thing. The map helps formulate a “training plan” that can

help guide your brain to more flexible and functional states, over several sessions. The brain mapping and neurofeedback process are well-supported by many studies. It is very exciting technology, and its use is growing rapidly! The neurofeedback process is like riding a bicycle; it takes some coordination, learning and getting used to, but will eventually get you where you need to go. And it’s a skill you won’t forget! So, if you’re just “spinning those wheels” and wanting to know why, a brain map might be the answer! Gretchen Morse, DMA, is Board Certified in Neurofeedback and works at Mid-Michigan Neurofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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Health

When you hit the wall Facing a plateau head on. by Lisa Marie Metzler

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gh! Another Monday morning weigh in and no change! What is going on? You’ve been losing weight up until now. Doing everything right, day in and day out, so what gives? It’s the dreaded plateau and virtually no one is immune from it. You’ve probably heard the expression, “it’s mostly water,” when it comes to early weight loss. In the beginning the pounds come off easily. When you reduce your caloric intake, your body gets its needed energy by releasing its stores of glycogen. Glycogen holds onto water and when it’s burned for energy, it releases the water, which results in weight loss that is mostly water. Another factor could be lack of activity. Have you been dieting but not adding any physical activity? You’re probably losing muscle which slows down your metabolism. (The more lean muscle tissue you have relative to fat, the higher your metabolism!) Whatever the issue,your body has created a new set point and you’re burning fewer calories. When you hit the wall an increase in activity or a decrease in caloric intake is the battle plan. I prefer a combination of the two. Active Recovery Instead of taking a day or two off from the gym or your regular routine, try a lighter intensity level workout for your “off ” days. Active recovery days will burn extra calories and escort that plateau to the curb. • If you have access to a community park talk a walk and stop at the park benches to do bench dips or push ups. • Take a yoga or active stretching class on Saturday. • Do squats, lunges, crunches, push ups, bench dips, etc. during commercial breaks. • Write down exercises on Popsicle sticks or small pieces of paper and place in a cup. Each time you go past the cup pick out an exercise and do it. Place the completed exercise in a “done” cup. • Head to an indoor golf range and perfect your swing before spring.

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• Embrace chores for the sake of torching calories and spring clean your house or clean the garage. Review Your Eating Habits Now that you’ve lost weight your body doesn’t need as many calories as it did when you were heavier. One way to cut the calories is to remove the temptation of fatty and sugary foods. If your pantry is filled with chips and Little Debbies it will be harder to resist temptation. Out of sight. Out of mind. There are plenty of opportunities outside the house to indulge in your favorite snacks or meals. • Portion control is another strategy to avoid too many calories. Do you really know what a serving of cereal, rice or piece of chicken looks like? • Start measuring and see what a true portion looks like. While we’re talking portions, swap out your dinner plate for a lunch plate. Eat slower and cut up your food into bite size pieces. • Eat breakfast after your workout. Recent studies at Northumbria University at Newcastle, UK found you can burn up to 20 percent more body fat when you exercise on an empty stomach. I experienced significant results when I did this. However, this isn’t for everyone. Some people may feel too weak or light-headed to exercise without eating first.

Healthy & Fit • www.healthyandfitmagazine.com

Is Your Body Bored with You? Shatter the wall with a new routine. It is crucial to keep your body and muscles surprised. They’ll work harder and you’ll be physically and mentally challenged. At one point during my own weight loss journey I hit a plateau. I was working out but never touched a dumbbell. I incorporated strength training and the scale still didn’t budge for a few months. However, I went down a size in my clothing! When you add lean muscle tissue, the scale may not budge but you will see a difference in the mirror and feel it in your clothes. • Change the type of cardio you do. Slave to the treadmill? Switch to the elliptical or bike. • Change the type of strength training you do. Switch to free weights instead of using machines. • Replace dumbbells and use your own body weight or resistance bands. • Experiment with equipment you haven’t tried before. Ask the staff at your gym how to use a Bosu Ball or glide discs. • Add another 15 minutes to your workout. • Amp up the intensity of your workout. Don’t zone out watching TV while you’re on a cardio machine. Use light dumbbells and do bicep curls, shoulder presses and overhead MARCH 2013


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Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 totalonly for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. ponses, ranking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

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MARCH 2013

Healthy & Fit • www.healthyandfitmagazine.com

SM Proprietary results responses, ranking 22 insurance providers. thosePower with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Auto-Owners Insurance ranks highest among auto insurance providers inExcludes the J.D. and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims

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Healthy & Fit Magazine March 2013