Healthy & Fit Magazine May 2014

www.healthyandfitmagazine.com MAY 2014

NO MORE EXCUSES!

Set a goal and get to it; we’ll show you how!

ALSO INSIDE:

Shannon Hargrave She’s a fitness coach who is passionate about her job!

LIFT WEIGHTS FASTER Keep your workouts simple and move at a brisk pace!

IRON ISSUES

Feeling tired? Could be iron deficiency anemia

LOSING A PET

How to respond to others when their pet dies

IT’S National Skin Cancer Awareness Month!

READ OUR SPECIAL SERIES ABOUT SKIN CANCER ON PAGE 16!

MORE TIPS ONLINE AT HealthyandFitMagazine.com

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the source of these sections. A map of the surgical site is then drawn.

MAY

Healthy & Fit Magazine

MAY 2014 VOLUME 10: NO 2

Step 4

TheWant undersurface andandedges of each more healthy ideas inspiration?

Like us on Facebook! examined section are microscopically for evidence of remaining cancer.

16

After the diagnosis

SPECIAL TO HEALTHY & FIT: My experience with Mohs Surgery Step 5

If cancer cells are found under the microscope, the ACMS surgeon marks their location onto the "map" and returns to the patient to remove another layer of skin - but only from 8 10 precisely where the cancer cells remain.

22

30

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

12 14 15 18 19 20 4

Chronic system inflammation

Find out if CSI is slowing you down.

Tired all the time?

Iron deficiency anemia could be the problem.

Losing a pet

How to respond to others when their pet dies.

Time to train

Fall marathons take a lot of work — starting now.

Automatic behavior vs. mindful choices Learn how the adult brain can take control.

Workplace focus

Tips to keep on track when the work day gets hectic.

Healthy & Fit • www.healthyandfitmagazine.com

22 24 26 27 28 30

Lift weights faster

Keep your workouts simple and move at a brisk pace to get into shape.

It’s all in the label

Proposed changes could make eating healtheir a little easier.

No more excuses!

Keep chasing your dreams and reach your goals.

Neurofeedback and the blues

Change your brain for the better.

Produce of the month: Garlic

Try our great recipe and learn more about garlic.

Why is mama so tired?

There could be several reasons for her fatigue.

MAY 2014

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A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Sun and skin care: I’m ready for summer

T

he sun and I don’t have the best relationship. As we enter May, which is also Skin Cancer Awareness Month, I’m going to pause for the briefest of moments to acknowledge that sitting outside in the sun is not one of my favorite activities.

With fair skin, which is for sure genetic (my mother, Kathy, is writing the skin cancer series located in the center spread of this and the April issue), I burn easily. I burn in the spring, in the fall when it’s cloudy, and I swear I once burned while watching beach volleyball on television.

When I was younger my shoulders burned on a regular basis. Once it was so bad I had to go to the hospital. I just would not stop riding on the water slides when I visited my relatives in Texas. It was just too much fun. Farmer tans and burns were common, but I didn’t care.

Over the years I’ve learned it’s easier and far less painful to keep the shirt on and sit in the shade when it’s sunny outside. Having said that, let me state that I love summer. And after the winter we had, this is going to be a great summer. It has to be! The barbecues. Swimming.

Watching my daughters play softball. There are so many wonderful ways to spend a nice summer day. But it’s a battle for me to keep the burns away.

My strategy is simple: use a lot of sunscreen, sit in the shade when you can, wear a hat and leave the shirt on. (My kids are clapping and laughing as they read that one. Apparently dads aren’t allowed to take their shirt off outside. Interesting.)

I’m convinced the best invention to date to help with my skin battle is spray-on sunscreen. It’s so much easier and convenient. I’ve talked about doomsday preppers who hoard supplies for the end of the world. We’re sunshine preppers. We stock up with cans of the spray lotion at the beginning of summer. By the end of the season, those cans are littered around the garage, car and bathroom like empties at a tailgate. We go through them quickly.

We publish story after story about eating healthy, taking care of your spine and teeth, and working out. It’s easy to forget that your skin is just as important as every other part of your body. And guess what?

There’s a lot more of it.

Here’s to better weather, sunny days, plenty of activities and healthy skin. If you’re looking for me at the beach, look for the guy sitting under the umbrella, with a hat, sunglasses, and empty spray suntan lotion bottles all around.

Enjoy the issue!

6

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.

MAY 2014

NOT YOUR AVERAGE GYM

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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.

Marilyn McKenzie It’s important to listen to your body when it comes to pain. It’s advice Marilyn McKenzie, 68, of Lansing, took to heart. When her feet were hurting, she knew that if she became healthy and lost weight the foot pain would leave. And she was right. She’s lost 30 pounds in 12 weeks by tracking her eating and participating in regular workouts with a trainer. “I look and feel so much better now,” she said. “My eating and exercise habits have also improved considerably.” She said her method is simple: exercise and eat smart. “I eat smaller portions and more vegetables.

Junk food is not appealing at all,” she said. “I take conditioning classes at State of Fitness. My instructors have been great.” She said to stick with whatever you start. “It is a lifetime change, so be sure to pick a plan you like and can continue to use.”

ON THE COVER: Shannon Hargrave Shannon Hargrave, 29, of Novi, is an online health and fitness coach. She said her passion for being healthy has led her to feeling better and her blossoming career. “I wasn’t happy,” she said.

“I had no energy. One day I decided I didn’t want to feel like that anymore, so I changed! Living a healthy lifestyle has turned everything around! I’m happier than ever. I feel great, and I have tons of energy. I have been lucky enough to turn my passion into my job.” Hargrave said she eats healthy food about 90 percent of the time, allowing for a cheat meal or two a week. She eats five to six small meals a day, every two or three hours. As for fitness, she likes Beachbody, which is a home fitness program that includes strength training and cardio workouts.” I love to be able to workout from the comfort of my own home and I’ve had great results,” she said. “As a coach, I have so many people depending on me, so if I were to give up, I would be giving up on them too.

They inspire me just as much as I inspire them.” Her advice for others: “Stay away from crash diets and learn how to make a lifestyle change. Add me on Facebook for daily health and fitness tips, motivation, and support.”

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Healthy & Fit • www.healthyandfitmagazine.com

MAY 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!

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Thursday, May 29th 6:00 p.m. sugar alternatives Jennifer Zumbrink, N.D.

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Dr. Renee Maurer

Dr. Jean-Guy Daigneault Dr. Denise Rassel

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Dr. Randy Randhawa

Success!

Brett amd Tammy Eberhard Brett, 38, and Tammy, 37, Eberhard, of Eagle, knew something had to change. Dealing with high blood pressure and other health issues, the couple altered their lifestyle to generate a healthier future. Brett, a project manager at HBC Contracting, and Tammy, a title clerk at a local dealership, shared their journey with Healthy & Fit Magazine.

!

Before

What was your motivation to live a healthy lifestyle?

After!

TE: I was pre-diabetic and already had high blood pressure at 36. I was told by my doctor that I have a fatty liver.

I read that the condition is not reversible, but if I improved my diet it would help. I decided that if I wanted to be around for my kids (two boys, 20 and 8 years old) things needed to change.

BE: When I stepped on a scale and saw 386 lbs it was a wake-up call. I wanted to do everything in my power to make sure I will be around long enough to spend time with my wife and see my kids grow.

Brett Eberhard

How is your new lifestyle different?

Tammy Eberhard

TE: I’m in charge of the way I feel and I choose to feel strong and accomplished. This is a vast difference from my old self where I was embarrassed and afraid of failing.

Before: 202 lbs After: 149 lbs Height: 5’2”

BE: Having the energy to do anything we want as a family is the biggest difference. Instead of coming home from work and sitting around because we are tired, we are able to go outside to walk the dogs, go on hikes or play with the kids.

What keeps you motivated?

TE: I’m setting a great example for my kids and my health has improved. No more high cholesterol or pre-diabetic conditions.

BE: Knowing how much better I feel from regular exercise and good eating habits. Seeing the positive effects you can have on others by doing it instead of talking about it.

What health habits are most important to you?

TE: Exercise is the most important healthy habit to me because it’s a great stress reliever and boosts my mood. I 10

Before: 386 lbs After: 240 lbs Height: 6’4”

have found a CrossFit gym and I love it!

BE: Regular exercise as a family is by far the most important to me. My wife and I found ODP Fitness last September. They have CrossFit classes that are set up for people of any fitness level or ability and this allowed my wife and me to work out side-by-side.

How is your diet?

TE: I started Weight Watchers in December 2012. I’m now down 52 pounds. I track my food and activity.

I feel like I’m always eating because I have my main meals and snacks handy like fruit, string cheese, nuts or greek yogurt in between meals.

BE: Personally, for me, the biggest challenge is eating in moderation. My job requires a lot of travel and it was always easier to stop at a fast food restaurant than to try and plan what and where I will eat. Now I will either take a small snack to eat until I get home or make it a point to stop where I know I can order something from a healthy menu.

What’s your advice for others?

TE:. I read lots of inspirational stories to keep me motivated. Find something you love, to get active. Try new things like classes or just switching your routine to freshen things up.

BE: Don’t think that it will be too hard or take too long. I have been working at this for two years now and still have a ways to go.

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

MAY 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:

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MAY 2014

www.healthyandfitmagazine.com • Healthy & Fit

11

Health

Chronic system inflammation Find out if CSI is slowing you down. by Dr. Susan Maples

U

ntil our last breath our bodies are at constant work—striving against all insults to heal. Putting ourselves in an optimal state to allow healing means we need to slow down the harmful insults, and reduce systemic inflammation.

Gum disease, cancer, diabetes, depression, heart disease, asthma, stroke, and dementia—these seemingly diverse diseases are all thought to have a common denominator: Chronic Systemic Inflammation (SI).

Even if you have a genetic predisposition for one of these diseases, you can help protect yourself by identifying and treating SI. Here’s how it works: Our built-in immune system works well in response to threat: injury, allergy, infection, wounds, etc. Our lymph system immediately sends helper cells to heal the insulted tissue/ organ.

Assess your risk To assess your risk factors for SI screen yourself here or visit SelfScreen.net Do you have Chronic Systemic Inflammation? (Yes = 2 points, Sometimes = 1 point, No = 0 points) 1. Do you have a large waistline (above 35 inches for women and above 40 inches for men?)

2. Do you, despite considerable effort, have difficulty losing weight?

3. Do you suffer from inexplicably achy joints or sore muscles?

4. Do you suffer from food sensitivities or GI disturbance such as bloating, constipation or diarrhea?

5. Do you feel depleted energy levels, and/or sleep problems?

6. Do you have dry, patchy, red or irritated skin, itchy ears or irritated eyes?

7. Do you have red/puffy/bleeding gums when you brush or floss...or have bad breath?

8. Do you smoke or take any medications (prescription or OTC)?

9. Do you have significant and persistent stress in your life?

10. Do you have persistent unexplained nasal congestion?

11. Do you have diabetes, hypertension, or high cholesterol/lipid profile?

12. Do you suffer from any other chronic disease?

13. Do you exercise fewer than 3 times per week?

--Scoring: 0-5 unlikely suspicion 5-10 moderate suspicion 11+ high suspicion

Susan Maples, DDS Personalized Dental Care www.DrSusanMaples.com

(517) 694-0353

Our Mission Is:

12

• • •

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

MAY 2014

Survey That kind of acute (short-term) inflammation is associated with redness, swelling, heat and discomfort.

When we remove the insult the body heals and the inflammation process turns off.

But what happens if the inflammatory process never turns off ?

What if you’re walking around with undiagnosed gum disease?

Or you have an unknown food sensitivity such as wheat/gluten or dairy?

Or you have daily exposure to a personal toxin such as a food additive, pesticide or prescription medication? Any continual blow to the body results in chronic systemic inflammation (SI).

CSI can be measured. The continual release of pro-inflammatory cytokines, the byproducts released from the activation of those lymphatic helper cells, shows up in a blood test called HsCRP (High Sensitivity C-Reactive Protein).

Symptoms of SI such as bloating, brain fog, migraine, skin irritation, joint pain or congestion show up late in the game. By the time you notice

symptoms the SI has ignited a fire in all your blood vessels and organs.

Incidentally, this weakness is what allows the circulating bacteria bugs from gum disease to penetrate the blood vessel wall and form a clot which can result in a heart attack or stroke.

Based on your results, you may want to consider a spring cleanse. For at least ten days eliminate all sugar refined food ( food with an ingredient list), dairy, wheat, caffeine and alcohol.

You will likely notice tremendous benefits. Then add back the food you missed most and wait three days to gauge your body’s reaction before adding back another.

If there is a food culprit you WILL find it. Detecting gum disease is not that easy however. Use your spring cleanse as a time to catch up on your preventive dental and medical examinations.

One more thing… active movement for 30-40 minutes a day, as well as time to unwind and relax will help your SI. Spring is a great time to get back outdoors for rejuvenation and a brisk daily walk.

Office temperature affects productivity

L

ess than a quarter of office workers find the temperature in their office comfortable, a survey indicates, with more than a third suggesting they take at least 10 minutes out of work each day due to temperature alone.

Office temperature is often a bone of contention between staff, with some struggling to work from the heat, while others wrap up in sweaters to stave off a chill. One Poll surveyed 2,000 office workers between 18 and 60 on behalf of heating and ventilation specialists AndrewsSykes. The aim was to gauge how temperature affects people’s workday. The results point to a general sense of dissatisfaction around temperature. Only 24 percent agreed their office was an ideal temperature for working throughout the year.

The ramifications of this are larger than may be expected: 29% of people surveyed estimate they spend between 10 and 30 minutes each workday not working due to an uncomfortable office temperature. A surprising 6 percent believe they spend more than half an hour each day not working well for this reason.

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MAY 2014

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www.healthyandfitmagazine.com • Healthy & Fit

PERSONAL IN

13

Street Addres

Health

Tired all the time?

Iron deficiency anemia could be the problem. by Dr. Edwin Marinas

T

ired, no energy, pale skin tone? You are not alone.

There are many types of anemia but only one, Iron deficiency anemia, is responsible for over 11 million cases in the US each year. It is caused by insufficient dietary intake, insufficient absorption of iron and other conditions.

The body requires the mineral Iron to make hemoglobin, the part of the red blood cell that transports oxygen to the body’s organs. Without adequate iron, the body cannot produce enough hemoglobin to make red blood cells, resulting in iron-deficiency anemia.

Iron deficiency anemia can occur with blood loss, an iron-poor diet or high metabolic demands from excessive menstrual bleeding, pregnancy and breast feeding that deplete a woman’s iron stores.

Frequent blood donation, endurance training, certain drugs, caffeinated drinks, digestive conditions such as

Crohn’s disease or bypass type surgeries can also cause iron deficiency anemia.

Women are affected more often than men. The condition is common among pregnant women without iron supplementation because of increased blood volume and the need to supply the growing fetus and placenta.

Iron deficiency tends to develop slowly and often goes unrecognized for some time because patients adapt to the effects that anemia causes.

The most common signs and symptoms of iron deficiency anemia are pallor of the skin or mucous membranes, fatigue, lightheadedness, and weakness.

In severe cases, trouble breathing and unusual food cravings may occur.

Our body gets iron it requires from foods. Examples of iron-rich foods include red meat, green leafy vegetables, beans, lentils, eggs and iron-fortified foods.

Laboratory tests to confirm anemia include complete blood count (CBC) and serum iron studies. CBC will reveal

low hemoglobin, low hematocrit and a low mean cell volume (MCV). Under microscopic examination, the red blood cells appear smaller and paler.

Iron studies will typically show a low serum iron level, a low serum ferritin (storage form of iron), an elevated serum transferrin (transport form of iron) and a high total iron binding capacity. Ferritin level is one of the first tests to be abnormally low when you have iron deficiency. A reticulocyte count may be requested to help determine the cause of anemia or to determine treatment success.

If the cause is dietary iron deficiency, eating more iron foods, or taking iron supplements will usually correct the anemia.

Edwin Marinas, MD., Medical Director of Sparrow Laboratories. Reach him at (517) 364-3701.

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Healthy & Fit • www.healthyandfitmagazine.com

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Mind

Losing a pet

How should we respond to others when their pets die? by Cynthia Logan

W

hen pets die it means different things to different people. How then should we respond to others when their pets die? The answer is, we respond according to what role that pet played in their lives, what kind of bond they had. Some people have pets instead of children, while others are better to their pets than they are to their children.

When someone loses a pet, no matter if it is one person or a family, it creates a void in their lives. It actually changes their role in life, just as losing a person or getting a divorce does.

Any death changes lives and the grieving process begins. Because a lot of pets become members of the family you shouldn’t say, “Get another one.”

You wouldn’t say that if they lost a child, spouse, or parent. You could tell them you are sorry for their loss, just as you would if they lost a person. Ask

“Any death changes lives and the grieving process begins. .” them if there is anything you can do to help them through this difficult time.

That pet no longer greets them at the door every day and that can be painful.

Whatever you do don’t make fun of them.

If you do not have a grasp of the human-animal bond just be a supportive friend. You don’t necessarily need to talk about the pet, just listening can be helpful. Because pets become part of an everyday routine it can be traumatic when they are no longer there because our thoughts still go to those patterns of routines.

We made sure they had water and were fed, and their basic needs were

taken care of, then suddenly there is no need to do that, but the thoughts still remain.

To be supportive you could offer to have dinner with that friend after work or ask them to join you in some social activity so they don’t need to return to an empty house.

If you or a person you care about has lost a pet you can call or refer them to Michigan State University where they offer a Pet Loss Support Group at the Veterinary Social Work Services Program. Contact Linda Lawrence at (517) 432-5967 or (517) 432-3734. Also, many therapists specialize in loss of pet therapy. You can search the internet in your area and call for an appointment.

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

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www.healthyandfitmagazine.com • Healthy & Fit

15

A SPECIAL HEALTHY & FIT MAGAZINE SERIES (PART 2)

After the diagnosis

My experience with Mohs Surgery. by Kathy Kissman

F

body (skin) Process The ollowing Mohsa fullSurgery exam described in the The Mohs Surgery Process The Mohs Surgery Process Step 1 April issue of Healthy & Fit

The rootsMagazine, of a skin cancer maybiopsy extend and the Step beyond1 the visible portion of the spot on theextend back The rootsof of aa small skin cancer may tumor. If these roots are not removed, of visible my leg,portion I was of told beyond the thethat I the cancer will recur. tumor. If these are not (skin removed, had Squamous Cell roots Carcinoma theLeft cancer will this recur. cancer). alone, type of cancer

will grow and can become disfiguring and sometimes deadly. When discovered and Step 2 treatedThe in visible the early stages, 95 percent of tumor is surgically Step cancers are 2 treatable. I made an appointremoved.

The visible tumor is surgically ment to have Mohs Surgery to remove removed. the cancer.

Mohs Surgery, developed in 1938 by a general surgeon, Frederic E. Mohs, is a precise surgical technique used to treat skin cancer.

As the dermatologist Step 3 removes a thin sliceisacross theand topdivided of the A layer of skin removed Step 3for theThe skin growth initial biopsy, she/he into sections.

ACMS surgeon of skin is removed and divided createsA alayer “map” of the each site showing then color codes of these how into sections. The ACMS surgeon the sample is situated that site. sections with dyesinand makes then color codes each of these on the skin to show Thereference lab, then,marks prepares/reviews a slide sections with dyes and makes source of these sections.

A map of the the tissue sample, using the map to of reference marks on the skin to show the surgical site is then drawn. show where remaining cells are of the source of thesecancer sections.

A map located, where surgeon should theand surgical sitethe is then drawn. remove the next tissue sample. During the surgery, after each removal of a thin 4 while the patient waits, the tissue Step sample, The undersurface and edges of each Mohs Step surgeon is also the pathologist who section4are microscopically examined The the undersurface and edges each examines tissue specimen forofcancer for evidence of remaining cancer. section are microscopically examined cells and determines where to remove the for evidence next tissue sampleofifremaining needed. Itcancer. is especially effective in treating cancers: • located in cosmetically sensitive or functionally critical areas around the eyes, nose, lips, scalp, ears, neck, fingers, toes or genitals, • that are large, aggressive, or

growing Step 5 rapidly, If cancer cells are found under • that are5recurrent, or have the Step microscope, the ACMS surgeon ill-defined edges.

If cancer cells are found under the marks their location onto the "map" microscope, the ACMS surgeon

andSurgery returns to the patient to remove Mohs offers the highest cure marks their location onto the "map" another layer of skin - but only from rate—99 cancer.

By andpercent—for returns to theskin patient to remove precisely where the cancer cells another skin - but only from removing the layer least of amount of tissue, it remain. precisely wherecosmetic the cancer cells also offers superior results. remain.

Prior to my appointment, I got a call from my dermatologist’s office to go over preparation for my surgery. I was told that my appointment was at 7:50 a.m., and that I should plan to be at the office all day. I should wear comfortable clothing, bring something to do (book, cards, puzzle, etc.), bring snacks and pack a lunch. I was told that the surgery would be performed under local anesthetic. The nurse answered my questions regarding the Mohs Surgery. I told her I was ready

Step 1 The roots of a skin cancer may extend beyond the visible portion of the tumor. If these roots are not removed, the cancer will recur.

Step 2 The visible tumor is surgically removed.

Step 3 A layer of skin is removed and divided into sections. The ACMS surgeon then color codes each of these sections with dyes and makes reference marks on the skin to show the source of these sections. A map of the surgical site is then drawn.

Step 4 The undersurface and edges of each section are microscopically examined for evidence of remaining cancer.

Step 5 If cancer cells are found under the microscope, the ACMS surgeon marks their location onto the “map” and returns to the patient to remove another layer of skin - but only from precisely where the cancer cells remain.

Step 6 The removal process stops when there is no longer any evidence of cancer remaining in the surgical site. Because Mohs surgey removes only tissue containing cancer, it ensures that the maximum amount of healthy tissue is kept intact.

Copyright American College of Mohs Surgery

for the procedure.

I was the first patient to arrive at my dermatologist’s office on the day of my surgery. I followed all instructions, and had a little bit of everything packed in a large bag that I carried with me. When it was my turn, I was taken back to a treatment room. Because the cancer was on the back of my calf, I was asked to lie face down on a table. The site was disinfected, a tray with instruments was nearby, and I was given a shot of local

anesthetic at the surgical site (just a little poke, then no feeling at all).

When my dermatologist came in, she was gowned as she would be for surgery in a hospital. She came around so that I could see her, told me that she was going to take care of me, and asked how I was feeling. She was very reassuring. From my earlier biopsy, she had the “map” of where Continued on page 29

The area’s only Mayo Clinic trained Mohs’ surgeon

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2685 Jolly Road • Okemos, MI 48864 Office: (517) 993.5900 www.DrsApproach.com

Running

Time to train

Fall marathons involve a lot of work. Get going! by Ann Whitmer

F

or a successful autumn marathon now is the time to start planning. If you’re contemplating signing up for the Capital City River Run (CCRR) marathon - our own local fall marathon – or one of the other many fall options here are a couple things to think about at this point in the year.

Probably the most important thing to consider is why? What’s your why? What compels you to complete a marathon? Is it a bucket-list item? Are you running for a cause? Did you lose a bet? You’re seeking a challenge?

Whatever your reason, it will be the reason you get out and train. (And, you’ll want to train. Trust me. There are few people who can complete a marathon without putting in the groundwork.) Your ‘why’ will be your motivator for the next eighteen weeks, so it needs to be something compelling. You know those hot, steamy days in mid-August when

you’d love to be hanging out by the pool but instead you have a 20-mile training run? Or, those cold, rainy fall mornings when it’s dark and you need to squeeze a run in before work? Or the juggling you need to do to get your training in while on a family vacation? Your ‘why’ will make it happen.

Many people also find that a running partner or a team can make you more accountable on those days where the motivation is lacking and the couch is calling. There are literally hundreds of runners in the Lansing area—many who train for long-distance races. Find a couple to join you on your adventure.

Team Playmakers is probably the largest supported group in the area and has runners of every pace. There are groups of all kinds—some that meet in bars, some that focus on speed and some that focus on a particular race. A simple Google search can yield a connection that will help you get those training miles in.

The best way to tackle a marathon is with a plan. Most marathon training plans are eighteen weeks long so mid-May would be the starting point for the CCRR marathon. Marathon training plans abound on the internet. The key to finding one that works for you is to ensure there are step-down or recovery weeks every three to four weeks within the plan and that the plan is reasonable for you. If you only have time to run four days a week don’t pick a plan that requires daily training. If you haven’t been training for a while (or ever) don’t pick an advanced plan with tons of mileage. This is the time to be honest with your current abilities and find a plan that works for you.

Since beginning to run at age 40, Ann has completed three ultra marathons, three marathons and over 30 half marathons. She is training for a full-ironman this summer.

CAMP AT THE Y NOW! 517.827.YMCA • ymcaoflansing.org/camp 18

Healthy & Fit • www.healthyandfitmagazine.com

MAY 2014

Mind

Automatic behavior vs mindful choices How the adult brain can take command.

T

he human brain is a wonder of the universe, but our understanding of it can seem contradictory, says Steven Jay Fogel, author of the new book Your Mind Is What Your Brain Does for a Living.

“On the one hand, we’re often told of those crucial years that our brain develops in childhood, when we’re rapidly progressing in development of our language and other skills, and our preadolescent and teenage years, when our brains undergo a sort of second Big Bang of learning,” says Fogel.

Most of us are unaware that elements of our inner child’s development are constantly tugging at us, and we don’t have a clue that it’s happening, he says. In Jungian therapy there’s a concept called the dark side, or shadow side, the place in our unconscious to which certain feelings and thoughts are banished because they don’t support our image of

ourselves, he says. Awareness creates an opportunity for change. Fogel reviews how our adult brain can take command of the inner child.

Recognize the elements of your self identity that keep you trapped.

Our identity – how we want the world to see us – develops, in part, as a response to avoiding pain. Our identity may change from one situation to another (in the same way a chameleon changes its body color to match its surroundings) as we slip on the persona we believe is expected in a particular environment or social setting. This automatic behavior is the opposite of making mindful choices, and it robs us of the joy of living in the moment and inhibits spontaneity.

Be aware of when you’re acting.

Many of us live our lives as though we’re

playing parts in various movies, navigating different story lines every day.

You may be the righteous Clint Eastwood manager at work and then shift into the town drunk during happy hour, and later the loving husband and father during brunch the following weekend morning. When you’re playing these roles, you’re not in the present.

Be skeptical of what the voice in your head may tell you.

It’s not easy to recognize and quiet the mental chatter associated with the different roles we play. We’ve become so accustomed to the voice in our head, that we don’t realize its messages are programmed – and not necessarily the truth. Is your voice telling you to feel guilty? Ashamed? Angry? Is that rational? If not, it may be your inner child acting out of a childlike fear.

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www.healthyandfitmagazine.com • Healthy & Fit

19

Mind If your job comes with constant interruptions that demand your attention, take several deep breaths and then prioritize them. Resist the urge to answer the phone every time it rings -- unless it’s your boss. If someone asks you to drop what you’re doing to help with a problem, it’s OK to tell them, “I’ll be finished with what I’m doing in 10 minutes, then I’m all yours.”

When you get “stuck” in a task, change your physical environment to stimulate your senses.

Sometimes we bounce from one task to another because we just don’t have the words to begin writing that strategic plan, or we’re staring at a problem and have no ideas for solutions. “That’s the time to get up, take a walk outside and look at the flowers and the birds – change what you’re seeing,” Dr. Romie says. “Or turn on some relaxing music that makes you feel happy.” Offering your senses pleasant and different stimulation rewires your brain for relaxation, and reduces the effects of stress hormones, which helps to unfreeze your creativity center.

Delegate!

Workplace focus How to keep on track when the work day gets hectic.

G

oogle, eBay, Intel and General Mills offer classes on it. So do Harvard Business School, Ross School of Business and Claremont Graduate University, among other campuses.

Mindfulness is not just a corporate trend, but a proven method for success.

Mindfulness – being focused and fully present in the here and now – is good for individuals and good for a business’s bottom line.

How can people practice it in a workplace where multitasking is the norm, and concerns for future profits can add to workplace stress?

“Even if a company doesn’t make it part of the culture, employees and managers can substitute their multitasking habits with mindfulness in order to reduce stress and increase productivity,” says Dr. Romie Mushtaq, a neurologist with expertise in Mind-Body medicine and Mindful Living.

20

“The result that you and your colleagues will notice is that you’re sharper, more efficient and more creative.”

Dr. Romie says the physiological benefits of clearing away distractions and living in the moment have been documented in many scientific and medical studies.

“Practicing mindfulness, whether it’s simply taking deep breaths, or actually meditating or doing yoga, has been shown to alter the structure and function of the brain, which is what allows us to learn, acquire new abilities, and improve memory,” she says.

Romie offers these tips for practicing mindfulness in a multitasking business: Focus on a single task for an allotted amount of time.

You might say, “For 15 minutes, I’m going to read through my emails, and then for one hour, I’m going to make my phone calls,” Dr. Romie says.

Healthy & Fit • www.healthyandfitmagazine.com

We often have little control over the external stresses in our life, particularly on the job. How can you not multitask when five people want five different things from you at the same time?

“Have compassion for yourself, and reach out for help,” Dr. Romie says. “If you can assign a task to somebody else who’s capable of handling it, do so. If you need to ask a colleague to help you out, ask!”

This will not only allow you to focus on the tasks that most need your attention, it will reduce your stress.

“And who knows? The colleague you’re asking for help may want to feel appreciated and part of your team!”

While it is possible to practice mindfulness in a hectic workplace, Dr. Romie says she encourages business leaders to make it part of the company culture. Stress-related illnesses are the number one cause of missed employee workdays.

Dr. Romie Mushtaq is a mind-body medicine physician and neurologist. She is also an international professional speaker, addressing corporate audiences, health and wellness conferences and non-profit organizations. Her site is www.BrainBodyBeauty.com.

MAY 2014

May

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www.healthyandfitmagazine.com • Healthy & Fit www.playmakers.com

21

Fitness

Lift weights faster

Keep your workouts simple to get into shape. by Justin Grinnell

T

oo often, we make things complicated when it comes to working out. I have been guilty, too, when it comes to programming

workouts.

As a trainer and program designer for State of Fitness, I have a lot of bases to cover. The population I train is very diverse, so programming needs to reach a broad demographic and be fun, new, and effective.

At times, I have made things too hard, or too easy. I have created workouts that I thought could never be topped.

Reviewing them later, I sometimes couldn’t believe what I asked of my clients. But that is how you learn: repeat what does work, and get rid of what doesn’t.

Exercise science is very tricky when compared to chemistry and biology. We still have an incredible amount to learn. But one thing I can be certain of is that we don’t need as much variety as we think we do.

Sure, our minds may need a break from the same old thing, as well as our bodies.

I get bored, too. I am a fitness geek and want to try everything. But I always circle back around to the same fundamentals. The same movement patterns and the same tools:

• • • • • •

Grab a kettlebell between 18-54 pounds. Place it by your chest and hold it tight to your body with your elbows pulled in. Keeping your chest up, feet shoulder width apart, and toes pointed our slightly, squat down. Make sure to push your butt back and keep your weight in your heels. 3-5 sets of 5-10 reps

Squat Push Pull Hinge Loaded Carry Crawling and Turkish Get-ups

No matter what we do in life or sport, or what fitness goal we have, we all need the same movement patterns to gain strength, correct muscle imbalances, promote injury reduction, lose fat, build muscle, and improve our cardiovascular system.

The following movement patterns can accomplish all of these goals, when executed correctly, and done at a brisk pace.

Perform these movement using a kettlebell or a dumbbell and lift them fast for optimal fitness.

22

Goblet Squat

1-Arm Kettlebell Row

The upper-back muscles are crucial to posture and more, so make sure to train them.

Holding the kettlebell in one hand, hinge forward until you reach the bottom position of the swing (your chest should be about parallel to the ground with a straight spine).

Pull the bell with force until your hand comes to 3 inches below your armpit. Lower with control and repeat. 3-5 sets of 10 reps

Healthy & Fit • www.healthyandfitmagazine.com

MAY 2014

Kettlebell Swing

With proper form, this exercise will do it all. Only bend your knees about 20-30 degrees. The best thing you can do is push your butt back as far as possible. Keep your weight in your heels, spine straight, and snap your hips while squeezing your glutes. If done correctly, this can be done by anybody. This is my top exercise for fitness.

3-5 sets of 10-25 reps Goblet Carry

If your kettlebell is light, I suggest using anything that weighs enough to cause exertion. Seriously, how much do you dislike carrying heavy objects?

Well, we will always have to do this so let’s get better at it and improve our fitness. Simply grab a heavy load and put it by your chest. With good posture walk or march in place.

3-5 sets of 20-60 meters

Push-up

Bonus Exercise

Simply crawl 40 meters or get up and down off the ground 5-10 times (Turkish Get-up).

This is the most underrated exercise that is done incorrectly, so form is crucial. You can do these on your knees or feet; just keep your legs together either way. Make sure to keep your head neutral, elbows out at your sides, and a straight spine. Brace your core by squeezing your glutes and abs. 3-5 sets of 5-10 reps

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MAY 2014

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www.healthyandfitmagazine.com • Healthy & Fit

23

Food

It’s all in the label Proposed changes could make eating healthier a little easier. by Gina Keilen

I

n efforts to battle America’s obesity epidemic, nutrition labels could be facing a makeover.

Changes could be more realistic serving sizes, prominent calorie counts, and expanded details on sugars.

Beth Eggleston, MS, RD and Health Promotion Educator at the Holland Hospital Center for Good Health has noticed people want to pick the right products, but it’s not always clear despite using the nutrition label. “In recent years there has been a big push to improve label literacy among the general public.

“With that being said, there is still a large portion of the population who may find the current label confusing,” Eggleston states. It’s been found that consumers often miscalculate how much they actually eat. The current push for changing nutrition labels comes in hope that it will increase readability and be easier to choose more healthful options.

To lessen the math work behind figuring out how much you actually eat, the Food and Drug Administration is looking to increase the serving size to what people typically eat versus the recommendation of what should be

“Changes could be more realistic serving sizes, prominent calorie counts, and expanded details on sugars.” consumed. There is also the idea for labels to potentially have dual columns -- one column showing a standard serving size, another column showing either a typical serving or that of the entire container.

This could be helpful in items like toaster pastries where people usually eat two at a sitting, but the serving size is actually a single pastry. “If food labels reflect nutrition information

24

CURRENT

PROPOSED

A Nutrition Facts label is only one tool that can help you make informed food choices and maintain a healthful eating pattern. However, it is a valuable tool and accessible to so many people that efforts to make it as readable and effective as possible are of high focus.

more closely associated with typical portion sizes, consumers may be more likely to keep their portion sizes in check,” notes Eggleston.

“It could be the difference between seeing 180 calories for a ½ cup of ice cream versus 360 calories for a cup.

The spike in calories may make consumers take notice.”

Calories could be highlighted in a larger font. The labels would also remove the Calories from Fat line. Eggleston notes how this could help consumers realize that all fats are not created equal in how they affect our health. “We now know foods high in mono- and polyunsaturated fats, like nuts, seeds, avocados, salmon, and many oils, are very important to our health,” she says. “Many Americans may have the mind set that all fat is bad. So, seeing the calories from fat

Healthy & Fit • www.healthyandfitmagazine.com

may cause some to shy away from potentially nutritious foods.”

Sugars could be separated out. The average person’s diet is too high in sugars and is linked to obesity and other health implications. Instead of a total amount, there will be a separate line for added sugars.

Some sugars are naturally occurring, but others, such as high fructose corn syrup or artificial sweeteners, are added, and contribute to almost 17 percent of the average person’s daily calories.

Manufacturers are currently allowed to combine the amounts so it can be difficult to see what you are consuming. Another change will be in the ingredient lists. The hope is to print these in a slightly larger font as well as provide more spacing to increase readability.

MAY 2014

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Goals

No more excuses!

Keep chasing your dreams and reach those goals.

G

Avoid the need to blame others for anything.

reat people throughout history often fail, quite miserably, before finally reaching their goals, says international business strategist Dan Wald-

Mean, small-minded people know that they are lacking. That’s why they are so cranky and eager to point out others’ mistakes. They hope that by causing others to feel inadequate, everyone will forget about how woefully off the mark their own performance is. Don’t blame anyone, for any reason, ever.

schmidt.

“Van Gogh sold only one painting during his lifetime; Winston Churchill lost every public election until becoming prime minister at age 62; Henry Ford went bankrupt five times; Albert Einstein was a terrible student and was expelled from school; Sigmund Freud was booed from a stage,” says Waldschmidt, author of “Edgy Conversations: How Ordinary People Achieve Outrageous Success,” (www.EdgyConversations.com).

“Ideas, brilliance, genius – they all mean nothing without the guts, passion and tenacity necessary to make your dream a reality. But often, people fall back on excuses and give up on trying to reach their goals.” Most of us have dreams, and many of us have big ones, but few of us actually see them through, he says. He offers six tricks th to forge the path to your goals. th th

Stop working on things that just don’t matter.

Not everything needs to be done in place of sleep. If you work for a boss, then you owe them solid time. You can’t cut that out. You can, however, cut out television time, meetings and anything else that gets in the way of achieving your goals.

Replace entertainment with activity toward your goal.

Refuse to let yourself wallow in self-doubt.

your current problems to your last 18 failures. They are not the same. You are not the same.

Here’s something to remember: Your entire life has been a training ground for you to capture your destiny right now. Why would you doubt that? Stop whining. Go conquer.

Ask yourself, “What can I do better next time?”

And then do it next time. If you spend a decade or two earnestly trying to be better, that’s exactly what will happen.

The next best thing to doing something amazing is not doing something stupid.

So learn from your mistakes and use the lessons to dominate.

Proactively take time to do things that fuel your passion.

Exercise is a great example. Living in the

26 Annual You’re alive to succeed. Stop comparing Continued on page 29 26 Annual Mason State Bank 26 Annual th 26 Annual Mason State Bank Bank 5K Mason State th Run/Walk Don’t wait for the skin you want 26 Annual Mason State Bank

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Ingham County Courthouse, downtown This event is part of thewhole Playmakers Fun for the family!Race Series, Ingham County Courthouse, downtown Mason is endorsed by the Governor’s Council on Physical Fitness, forofthe family!

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100% of net proceeds to benefit Mason Public Schools 100% of net proceeds to benefit Mason Public Schools

Healthy & Fit • www.healthyandfitmagazine.com 100% of net proceeds to benefit Mason Public Schools

2685 Jolly Rd., Okemos, MI (517) 993-5900- DrsApproach.com MAY 2014

Mind

Neurofeedback and the blues ...

Change your brain for the better. by Gretchen Morse

S

pring is here, and for some people the increased daylight, warmer temperatures and budding foliage bring increased happiness and joy after our long, cold, severe winter.

But some of us struggle to find relief from inner darkness and pain, even when external circumstances seem bright and cheery. In fact, for some the arrival of spring (or other ‘positive’ events) can trigger further sadness when one feels they “should” feel better and they just don’t.

So, what would happen if we could learn to change our brain physiology in order to feel better?

Well, we can! When we use monitoring equipment to give us information about various body processes, we can gain control over these processes to feel better.

For example, if we use a stopwatch or even a mobile phone app to help us slow down the number of breaths we take in a minute, over time we can often experience physical and psychological benefits

as slower breathing can sometimes reduce stress.

Neurofeedback is a way of monitoring our brainwaves – electrical frequencies that can influence our stress levels, as well as our cognitive, emotional and physical well-being.

Research has shown that increased activity in the left front of the brain can correspond with a more positive mood.

Neurofeedback utilizes special sensors and equipment that give us a way of painlessly and non-invasively measuring this and other patterns that may contribute to your symptoms.

So, in this way, if it is determined you have decreased activity in the left front of your brain, during neurofeedback sessions the special equipment will again record your brainwaves and give you “feedback” in form of sound or visual indications when your front brain is naturally more active.

It’s a new way of learning about your brain, and teaching it to do something different that you wouldn’t be able to do without the feedback from the Neurofeedback system.

Plan on around 20 sessions to experience some benefit and change from neurofeedback. Some clients need more, some less. However, positive changes are often long-term to permanent.

It’s always important to be checked medically and psychologically for underlying biological or historical issues that may be contributing to symptoms. neurofeedback can be an option for those who can’t or don’t want to take medicine, or for whom medicine and other modalities aren’t enough.

Ideally, as symptoms diminish there is more energy and space inside for engaging in life, and maybe even room for happiness and joy!

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

INTRODUCTION TO ROWING

Learn the basics of rowing in single person and multi-oared rowing shells. The program will familiarize beginners with basics of rowing. After a land based introduction, instruction will be on the water with coaching from experienced coaches from LRC and MSU. All sessions will take place at the Ryden Boathouse in Grand River Park between Martin Luther King and Waverly Rd. on the Grand River. Participants must have reasonable swimming skills.

CLASSES

See our website for more details, class times and to register: www.lansingrowing­club.org (Click on Programs). Cost for the program is $160.

OPEN HOUSE

May 17 9 am – 11am (free & optional). Tour the boathouse, look over equipment and watch experienced rowers. You may register in person at the open house.

MAY 2014

www.healthyandfitmagazine.com • Healthy & Fit

27

Produce of the month: Garlic What is it?

Garlic is a bulb that grows underneath the ground and is related to onions, shallots, and chives. The bulbs, or the head, contain numerous cloves within an inedible white, papery skin. Each head can contain anywhere from four to 60 cloves, depending on the variety.

by Gina Keilen

How to prepare and cook:

You can find garlic fresh or powdered.

Fresh garlic should be plump with unbroken skin. When pinched, it should be firm and not damp; size is not an indication of quality. Fresh garlic does not need to be refrigerated but can be stored in a cool, dark place away from heat or sunlight. When stored properly, it can last up to a month. If you buy a dried version, store it in a dark, cool, and dry place.

Garlic heads and their cloves are both contained in a papery skin that needs to be removed before using. This can be quickly done by (carefully) smashing it on your cutting board with the flat side of a knife. If you roast it, keep them in their skin and the cloves can be easily squeezed out. Because of its powerful taste, it is rarely eaten raw since cooking helps mellow the flavor. It’s commonly used as a flavoring ingredient, but can also be roasted to be used as a spread or condiment. Do not add it too soon to a hot pan, as it can burn quickly or become bitter. Garlic powder has a different taste than fresh garlic, but if you need to use it as a sub, 1/8 teaspoon of garlic powder is equal to one fresh clove.

What do you get from it?

A little here, a little there:

How to select and store:

Besides keeping vampires away, garlic is known for its antioxidants helping in the prevention of colds and the flu as well as being beneficial with controlling cholesterol and blood pressure. It is also a source of Vitamin B6, Vitamin C, and calcium.

Helpful Hint:

Left with smelly hands from using garlic? Rub your hands on some stainless steel.

• Rub cloves on sliced French bread for a quick garlic bread or flavored crostini • Sauté in a pan with oil, vegetables, and salt and pepper • Add to browned butter and herbs for a quick pasta sauce • Roast and puree with cooked potatoes and butter for garlic mashed potatoes • Combine with diced tomatoes, bell peppers, and onions for fresh salsa

Garlic Chicken with Potatoes Source: food.com

4 chicken breasts 1 lb red potatoes, quartered 8 oz mushrooms, quartered 4 large garlic cloves, minced 1 teaspoon oil 1/2 teaspoon paprika 1 teaspoon salt 1 teaspoon pepper Toss all ingredients together in a bowl to coat well. Transfer to a large baking dish sprayed with vegetable spray.

Bake at 425 degrees for 30-40 minutes, or until chicken is cooked through.

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Healthy & Fit • www.healthyandfitmagazine.com

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Excuses

Mohs Surgery

Continued from page 26

Continued from page 16

moment requires you to live at peak performance. A huge part of mental fitness is physical fitness.

she had taken the first skin sample and was able to see where additional cancer cells remained. The doctor made sure the site was numb, then took the first small slice of tissue based on her map.

A bandage was placed on the site, and I was asked to go to a private waiting room where I could relax while the doctor prepared a slide of my tissue so that she could see if any cancer cells remained.

After almost an hour, I was brought back to the treatment room. Additional cancer cells were present, and were mapped based on the slide that had just been prepared and reviewed.

The site was still numb, so the doctor took another small piece of tissue, based on her map. The bandage was again placed on my leg, and I walked back to the waiting room.

The doctor took three tissue samples that morning. With a microscopic review of the third cut/ slide, all cancer cells were gone.

The doctor returned and, gently pulling the edges of the skin together, placed a few stitches in my calf. My

A sparring or running partner is a great way to refresh physical competition.

Physical activity accelerates mental motivation.

Apologize to yourself and those around you for having a bad attitude.

Do this once or twice and you’ll snap out of your funk pretty fast. When you start genuinely apologizing for being a bad influence on those around you, you learn to stop whining and start winning.

Dan Waldschmidt is the author of “Edgy Conversations: How Ordinary People Achieve Outrageous Success,” (www.EdgyConversations.com). He is an international business strategist, speaker, author and extreme athlete.

His consulting firm solves complex marketing and business strategy problems for savvy companies all over the world.

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wound was wide, not deep, so the cancer had been discovered relatively early. Around 1:00 p.m., I drove myself home and other than having to be careful to keep the wound dry when I shower, never had a problem with the procedure. And there was absolutely no pain, ever!

Two weeks later I returned to have the stitches removed. The wound is healing nicely. Because I had the skin cancer, I will now return for a full body skin exam in 3 months.

I am grateful for this experience. I made the appointment for a full body exam because I thought I should be paying attention to my skin, not because I expected to find anything.

Because of the exam, an early cancer was discovered and removed. I now will monitor my skin with regular exams, so I should be OK. And I’m grateful that my dermatologist, Dr. Marcy Street, is a Mayo Clinic-trained and experienced board-certified dermatologist, with a fellowship in Mohs Surgery. I feel I have had the best possible care, close to home.

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MAY 2014

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29

Health

Why is mama so tired?

There could be several reasons for fatigue. by Lisa Marie Metzler

W

hat tops the list for most Mom’s on Mother’s Day? Sleep. Day in and day out, we’re frantically running from one thing to another. Being tired is part of being a mom, right? Not necessarily. You could have an iron deficiency. Iron deficiency is the most common nutritional deficiency in the United States. About 20 percent of women and 50 percent of pregnant woman do not have enough iron in their body. Iron is critical for producing hemoglobin, a protein that helps red blood cells deliver oxygen throughout your body. Without enough iron, everything can suffer. Without treatment, it can lead to anemia.

You’re toast

One of the most common symptoms of iron deficiency is exhaustion. We all feel tired from time to time but if your fatigue is paired with a feeling of weakness, irritability and lack of focus, it may be low iron.

Overflow

For women, the number-one cause of iron deficiency is periods that are too heavy. If you have to change your tampon more frequently than every two hours, talk to your gynecologist.

You resemble a vampire

Hemoglobin gives your blood its red color, which gives your skin a rosy hue.

Low levels will suck the color straight from your skin. No matter what your skin color is, if the inside of your lips, gums and bottom of your eyelids are less red than usual, low iron could be the culprit.

Huffin’ and puffin’

If your oxygen levels are low, you could feel out of breath by doing things that normally don’t bother you. For example, if you suddenly experience feeling out of breath when you work out or climb the stairs and you didn’t before, it could be another sign of low iron.

Fidgety legs

Restless Leg Syndrome is a disorder of the nervous system. People with it experience uncomfortable sensations in

30

their legs, including an urge to move to relieve symptoms that include an “itchy,” “pins and needles,” or “heavy feeling.” It often interrupts sleep, which can make you feel tired during the day. Although the cause of RLS is unknown, experts have found that iron deficiency is the cause for many sufferers.

Not tonight I have a headache

When you’re iron deficient, your body will focus on getting oxygen to the brain before it goes to other tissues. Even so, it will get less oxygen supply than it typically should. With lower oxygen levels to the brain, the arteries can swell and cause headaches.

Anxious, for nothing

You’re edgy and fretting. Molehills feel like mountains and nothing seems to ease your mind. You’re not going crazy. A lack or oxygen boosts the the body’s sympathetic nervous system ( fight-flight response). It also affects the peripheral nervous system, which regulates involuntary functions such as heartbeat, blood flow, breathing and digestion. Even if if nothing is going on to make you feel anxious, an iron deficiency can send your heart racing and thus create anxiety too.

Hair today gone tomorrow

While it’s natural to see hair in the sink (experts say we lose about 100 stands a day), buying Drano on a regular basis to unclog your drain may signify a need for

Healthy & Fit • www.healthyandfitmagazine.com

more iron. In extreme cases, your body snaps into survival mode and channels oxygen to support vital functions and keeping the hairs on your head isn’t one of them.

Preggers

Your need for iron has never been greater than now. Your body makes more red blood cells, plus your little one needs iron too. By week 20 your stored iron supply ( from not having periods) is depleted. If you’re carrying more than one baby, were malnourished or had a recent pregnancy, you’ll be also be more susceptible and need more iron.

Eat your way back

If you have any of the symptoms above you can request a ferritin-level test to measure your body’s iron stores.Turn to iron-rich foods and you could see increased levels of energy level within a week. When choosing iron sources, keep in mind there are two. Heme and non-heme. Heme is derived from hemoglobin found in meat-based protein and absorbs two to three times faster than non-heme iron. Non-heme iron is derived from plants. If you’re a vegan or vegetarian it is important to boost your iron by adding vitamin-C rich foods like bell peppers, berries and broccoli to plant derived iron sources. Vitamin C quickly aids in the absorption of iron traveling from your digestive system into your bloodstream.

MAY 2014

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