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NOVEMBER 2017

Marcia Miars

A widowed mother of four, she finds comfort and strength in exercising

ALSO INSIDE

www.healthyandfitmagazine.com

BEFORE YOU EXERCISE

WAKE YOUR BODY!

Why warming up is crucial

HEALTHY MINDS

TRACE MINERALS

SMALL CHANGES

KITCHEN HACKS

Stay socially engaged, active and healthy

Add up! How to plan a long term health strategy

MEET OUR FIT FEATURES!

Make sure to meet the minimum requirements Tricks to keep your healthy eating on track


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NOVEMBER

Healthy & Fit Magazine

NOVEMBER 2017 VOLUME 13: NO 8

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

22

Healthy kitchen hacks Tips to make your kitchen a safe place for healthy eating.

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10

12

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

12 14 15 16 18 19 4

Success!

Fran Gossett decided to make some healthy changes. Read how she did it!

Tasty treats!

Healthy and tasteful snacks to try this holiday season.

Eating to live vs. living to eat

Knowing the difference is important.

There is enough time

It’s all a matter of perspective.

20 24 26 28

How to help your mind

Stay socially engaged, active and healthy.

Warm up before you work out

Wake up your central nervous system to maximize your time.

Trace minerals

They’re important, too!

Courage buids confidence

Tips to increase your confidence and improve your outlook.

Small changes work

Lasting results should be your ultimate goal with health.

Heart of the matter

Dental health affects heart health.

Healthy & Fit • www.healthyandfitmagazine.com

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(517) 599-5169 NOVEMBER 2017


A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

I picked out a “before” picture, I’m set for a lifetime of “after”

I

picked out a “before” picture. It’s a good one. If you’ve been a regular reader of Healthy & Fit Magazine, you know that last month I spelled out the different kind of “before” pictures that people use to document the start of their healthy lifestyle change. If you’re not a regular reader, you should get a copy of that issue and check it out. I’m now well into eating smarter and exercising on a regular basis. I don’t want to label it a diet because that’s not what I’m trying to do. People continually ask me if I’m trying to lose weight, and while there’s an element of that, I truly am at a point in my life where I just want to be healthy. I want to feel good. Getting older hurts as it is, with creaks and pain in different joints from my basketball playing years. Here’s what’s working for me: Tracking calories. I’ve been on a streak for 65-plus days as of the time of this writing. I don’t plan on stopping. It helps me plan for the day, keeps me on my toes and helps me make decisions later in the day when it’s easy for me to snack on food that’s not good for me, or is too calorie intensive. Eat smarter. There are plenty of products to choose from that taste the same, or better than the higher calorie foods you have been eating. Beef for example. A half pound of 96 percent lean meat vs. regular hamburger is a significant calorie saving. Tastes better too. Exercise. I used to hate moving. I loved sipping on coffee until my eyes bugged out in the morning. Recently, I found my way to the treadmill and what started out as a slow walk for barely 20 minutes, has turned into a minimum of a 45-minute power walk/slow jog. For me, right now, that’s really good! It’s OK to eat or drink what you want, just count the calories. I like an occasional drink with friends. When I get the call that friends are going to meet, I plan my calories for the day to accommodate the outing. If it is spontaneous, I adjust my calories the next day. Plus, there are good and bad drinks out there. For liquor, the clearer the booze, the better. Beer, still my favorite, is not that kind to you. It makes for some tough choices, but you don’t have to give it up! I don’t have a completion date for this lifestyle change. Or a goal. I’m planning on doing this for a long, long time, knowing full well there will be days I struggle, and days I absolutely rock it. With the holidays coming up, my willpower will be tested, but I’ve already developed such good habits, I know I’ll be OK. There’s a lot of information about health and a lot of ways to get started and find support. I’m on a course for a lifetime of “after” pictures and feel great. You can do it too. Enjoy the issue.

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTORS Justin Grinnell B.S., CSCS

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

Lisa Marie Conklin

Lisa Marie Conklin is a certified personal trainer and freelance writer. Conklin provides the Fit Bits information.

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Her e-mail: susan@drsusanmaples.com.

C

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Tom Matt

Tom is host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network. For more information visit www.boomersrock.us.

Ryan Haughey

Ryan Haughey B.S. CPT - ACE, SASTM is fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.

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

517.599.5169 Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit 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 Dara Barrera Dara Barrera, 42, of DeWitt, works for the Michigan State Medical Society, is an AdvoCare Independent Distributor, and manages a Living Healthy Facebook page. “I started my Living Healthy page because so many of my friends wanted to know what I was making for the week when I meal prep,” she said. “I know that a lot of people really want to be healthy and eat well, but just don’t know where to start. I have found that by sharing recipe ideas, healthy tips, menus and encouragement I not only keep myself accountable but have helped many others, as well.” Barrera is a Type 1 Diabetic, something she doesn’t allow to slow her down, but that she must be very aware of at all times. She said there is no cure, and that diabetes is a dangerous disease to live with if not managed properly. “You have to always be conscious of what you eat, how much you are moving, and how you feel,” she said. It can be exhausting and very frustrating. “You could eat the same thing and do the same workout

every day, but not have the same control. If my blood sugar drops during a workout, I have to stop and have some emergency sugar. I really pay attention to what my body is telling me and do my best to take care of myself. That is the best gift I can give my family: taking care of myself and living a long, healthy, complication-free life.” Barrera is very active, too. She said she likes High-Intensity Interval Training workouts, walking, running, weight lifting and other activities. “For many years, while my kids were young, and my husband was at the fire station, I worked out in my basement with DVDs, hand weights, and resistance bands,” she said. “I enjoy working out. I believe that if you find something you enjoy, it isn’t a battle to do it. I know that when I am on a regular workout schedule, I not only feel the difference, but my blood sugar control is better, as well.” She said her diet is a balanced low carb diet, allowing for an occasional treat. “As a meal prepper, I enjoy taking favorite recipes and finding healthier ways to make them,” she said. “There are many ways to swap out one ingredient for another and make it delicious!” She has a lot of advice for those looking to live a healthy lifestyle. “Build a routine you can live with and manage with your lifestyle,” she said. “When meal planning and prepping, pick one meal you struggle with and prepare for that! Add in exercise where you can. Find someone who can help you. If you fall off the wagon, get back up and keep going: you have not ruined anything that can’t be achieved again.”

Fit Features

We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:

tim@healthyandfitmagazine.com

Michelle Goss, 41, of Mason , took advantage of a work-b shape. Goss is a certifie ased fitness group to d public accountant and partner with Plante & Moran get back in the help of the Michigan Athletic Club, a fitness , PLLC. With program The workouts were a shock to Goss. “I still remember was developed at her workplace. ridiculously sore my body the first week of classes and felt. I had soreness in places how “I actually had to strateg ically plan when I was going I didn’t even know existed,” she said. up and down from my to get up from my desk since getting chair was so painful.  After and I could start to feel the first week, the pain my body changing. I was slowly subsided hooked!”  Goss has three has always been at a premiu children, so time personal fitness and health m. “After having three kids and a pretty deman ding good opportunity to make was always on the back burner,” she said. “I decide career, my a lifestyle change.” Her d this was a back on junk foods and diet has changed drastic focuses on lean meats ally. She’s cut and veggies when she food consumption on the can. “I track all of my MyFitnessPal app to help think I would be human hold me accountable,” she if I didn’t admit to consta said. “I don’t ntly feeling the urge to However, small snacks throug cheat on my diet. hout the day help me conqu has the energy to shoot er my cravings.” She said baskets with her kids and she now keep “Fitness can be contag ious once your family memb up with their demanding schedules. success and the related ers and friends begin to happiness that comes witness your with it,” she said. “I never run a 5K, and now I am dreamed I would signed up to run my first half marathon in May.  an understatement, but Nervous would be I am excited for my next fitness challenge.”

CHA RLE S FRIT Z

Charles Fritz, 40, of DeWitt , decided to turn his life around and get health y after dealing with divorce and cancer . “I was out of shape 10 years ago, going through a divorce and was diagnosed with cancer,” he said. “Working out and runnin g has changed all aspects of my life for the kept me healthy and happy better. It has , and allowed me to meet wonderful people and friends along the way.” Fritz, who is adjuster for Auto-Owners a catastrophe Insurance, runs two to four days per week, lifting almost every day. “This keeps me in shape to run at least one marathon per week, along with other races,” he said. “I like to stay healthy and be there for my two boys.” His advice for others: “Set goals for food and exercise and stick to them,” he said. “Once you reach your goals, reevaluate and start again. The feeling of accomplishm ent and the health benefits of exercise and eating right are amazing.”

or use our Contact Us page at healthyandfitmagazine.com 8

MIC HEL LE GOS S

HAN NAH LIVE RMO RE Since running the Boston Marathon in outpatient 2013, when terrorists set clinical therapist, plans off on that killed three civilian explosions running the May 7 Tulip Time Race in s and injured Hollan d, where organizers are more than 200 others creatin , Hannah a “Bosto Livermore has been n Strong” running group g dealin to post traumatic stress syndro g with help her complete the race. She’s slowly nearing finish lines of races. me when working her way back to qualify ing Instead of for the Boston letting the fear stop the Marathon again. “Since avid distance the 2013 runner, Livermore, Boston Marathon, I have 30, of Grand only participated in two to Rapids, has been three races using training each year; none of and therapy to which I actually c o n t i n u e raced,” she said. running, finish “The Tulip Time races and deal Race Committee with the terrible efforts in creating actions a Boston Strong that occurred group that literally infamous brought day. tears “In the three to my eyes. years Because of my since Boston, the panic discomfort in attacks typically confronting these occurred during difficult feelings races associated with while approaching the my trauma, I finish line,” she have very mixed said. “Recently, feelings about h o w e v e r , participating because in the run. I I’ve been pushing am grateful for myself, the I’ve generous started experiencing support, excited panic attacks to be a part of such a great even during training runs. event While I can and terrifie finally say my discipline d at what emotions might and passion are arise! My goal is to race in returning, I feel completely both the betrayed by 5k and the 10k, and I plan to my body when my anxiet finish y sets in. My the run strength vanishes and strong and confident.” fear Read The Okemos native, who takes over.” her complete interview online works as an healthyandfi at tmagazine.com 

We need Fit Features! Have someone in mind who might We’d like to hear from you. be a good Fit Feature? Call us at (517) 599-5169 or e-mail tim@healthya ndfitmagazine.com. Healthy & Fit • www.h ealthyandfitmagazine .com

MARCH 2016

8

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NOVEMBER 2017


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Fit Features Daniel Morrill Daniel Morrill, 42, of Laingsburg, knows a thing or two about an athlete’s mind. Morrill teaches psychology and history at Laingsburg High School and owns a mental training consulting business for athletes, teams, and coaches. “The mental training business uses principles of sports psychology to try to help athletes and coaches enjoy a more optimal experience with their respective sport,” he said. Morrill said he’s coached and taught for 20 years and knows the value of a strong mindset. “I believe that training the brain is as important as training the body,” he said.” In fact, some of the advantages of training the body are mental. If we feel that we have worked harder physically than our competition then we have a mental advantage.” Morrill said he feels better when he works out, especially when it is with his two 15-year-old twin sons. “I feel better emotionally when my body feels better physically,” he said. “As a person that spends most of my days in “organized chaos,” working out is an opportunity to just think and use my body. I also love the extra time with my twin sons and I look forward to the time when my two younger kids are old enough to go with me as well.” He said his love of fitness, and the mental challenges that come with it, have kept him sharp. “I think the amount of effort I put into working out pays off tenfold. I have more energy for my family, the kids at school and projects around the house,” he said. “I believe that having a strong mental edge means that you are able to put your energy into the processes of the sport, or activity, and not the outcomes. You are able to focus on the controllable aspects only. You might imagine how much I would have hated basketball as a young man if I were only focused on playing time and points since I didn’t get much of either. I think finding purpose and autonomy in the working out process is integral to having a strong mental advantage.”

ON THE COVER: Marcia Miars Marcia Miars, of Charlotte, lost her husband in an accident earlier this year. The 33-year-old mother of four young children turned to exercise as a way of dealing with her grief. “I exercise for my sanity. I exercise to feel good about myself. I exercise to process my grief,” she said. “Going to the gym is like my therapy.” The lifelong runner has actively competed in everything from 5Ks to marathons. After the accident, the community came together to raise money to purchase a membership for her at AL!VE, an experiencebased destination health park located in Charlotte. She now has a passion for CrossFit, too! “The CrossFit culture is one of empowerment and encouragement. It is really amazing how much I have learned in such a short time. I go to CrossFit four to five times a week and run five to six days a week.” She doesn’t follow a strict diet but uses common sense. “I try and eat a very balanced diet, making sure I am getting enough fruits, veggies, protein, and fats,” she said. “My goal is to eat until satisfied and not overeat.” She said she wants to gain strength to keep up with the CrossFit veterans in her class, but her top goal is to qualify for the Boston Marathon. “My husband shared this goal and I would love to be able to run that race in his honor and sprinkle some of his ashes along the course,” she said. Her advice to others: “Tomorrow isn’t promised so make today something you can be proud of,” she said. “Fitness doesn’t have to be overwhelming. Start small, go for a minute walk each day and work your way up. Being active is so important to our health, especially in a society that is becoming increasingly more sedentary. Make the time and I promise it will be worth it.” 10

Healthy & Fit • www.healthyandfitmagazine.com

Shawn Baynes Shawn Baynes, 42, of Laingsburg, wants to finish in the top half of the Ausable Canoe Marathon next summer. It’s the top fitness goal for the high school teacher. “My goals are almost always performancebased goals,” he said. “I work out because I like the way it makes me feel. I have always been an athlete; however, I was an average athlete, at best. I had to work very hard to be good. That work ethic has become a habit for me and I have missed very few workouts since middle school. My greatest workout asset is my consistency.” He said he converted his garage into a gym in order to get like-minded individuals around him to help him meet his goals. “In order to keep motivated, I surround myself with like-minded individuals who want to improve themselves,” he said. “I am always looking for workout partners. Currently, I have six friends that train with me at my house and it helps keep me going.” He said his workouts vary from CrossFit style workouts to running and powerlifting. The canoe race is 120 miles long. Baynes eats a Paleo diet but allows himself time for treats. “I have a cheat day twice a week,” he said. “When I have the urge to cheat it is usually for something sweet at night. Lately, I have been eating grapes at night to replace that urge.” Baynes also keeps up with active kids, all of whom compete in sports. “All of us work out regularly together in my garage and we play games and sports regularly,” he said. His advice: “When you make goals, sign up for events that support your goal as soon as possible and tell others. People will help hold you accountable.” NOVEMBER 2017


Yoga

Bikram Yoga for Men

Reduce pain, improve athletic longevity, and sleep better. by Ann Chrapkiewicz

M

en of all ages can benefit from a yoga practice that is physically challenging and straightforward, yet accessible to beginners and therapeutic for joint pain. Unfortunately, most yoga classes in North America do not meet all four of these criteria, so many men end up perceiving yoga as a stretching class for women. However, Bikram Yoga’s unique methods provide a prescribed, challenging,

non-new-agey class for any man looking to

improve athletic performance, reduce back or joint pain, and improve sleep and energy. Ann Chrapkiewicz, M.A., studies and writes about yoga, healing, and American culture. Her primary areas of expertise are therapeutic applications of Bikram Yoga and medical anthropology.

NOVEMBER 2017

Fred Schaard, 59, East Lansing, President, Rehmann Financial practiced 300 classes since September 2014 “I’m one of those ‘wounded warrior’ athletes. Since I was a kid I was always very intense in sports and in life. I took up every sport imaginable - volleyball, golf, tennis, softball, cycling, racquetball, soccer, running, etc. - and was always very competitive in the sport and with myself to give it my all. But I also had a lot of injuries, including being hit by a car as a teen and a cycling accident a few years ago. After so many decades of that, I was on a course that was going to crash. My pain was getting worse, I had debilitating flare-ups of sciatic pain, and I had had several surgeries. I have done physical therapy several times, and I currently get various types of treatments to help my spine, which significantly help reduce my back and neck pain. But I believe that without this yoga practice, my physical state - and my psychological state from not being able to be consistently active - would have deteriorated very quickly. Bikram Yoga presents a challenge of cardio, balance, strength, and concentration. It is an outlet where I can use all of these things and feel more challenged than in any sport I have ever done. But also to feel better at the same time. As strange as it might sound, this yoga practice has taught me how to breathe; after 40 years of sleeping no more than three to four hours a night, now I can get back to sleep when I wake up. I am about to turn 60, and I feel like I will be able to go into the last third of my life all out!”

Hari Sriram, 25, East Lansing, Interface Analyst (IT), Sparrow Hospital practicing consistently since February 2016 “Before I started doing Bikram Yoga, I was pretty sedentary. But I lost a lot of weight just coming here - once I started seeing that change, I didn’t want to stop coming. A few months later, I started running with some friends and trained for a Tough Mudder. The day after the Tough Mudder I knew I had to come here. I was so sore that I couldn’t get my arms over my head. But doing the class helped so much. So much better than not doing anything. I feel such a sense of accomplishment from doing the class. It is such a great physical challenge - once class is done, everything else is so much easier. Before I started yoga, if I tried to run, it was my breathing or endurance that would stop me. Now, when I run 10 miles, it is only my legs that stop me. My breathing is so much better. When I lift or run and don’t come to yoga, I am so sore. But if I come to yoga that day or the next, my muscles don’t hurt.”

www.healthyandfitmagazine.com • Healthy & Fit

11


Success! Fran Gossett Fran Gossett, 55, of Lansing, has figured out what it takes to live a healthy lifestyle. After dealing with fatigue, acid reflux and a variety of other ailments she attributed to her weight (she tipped the scale at 278), she decided to do something about it. Now, the commercial lending assistant at Comerica Bank weights 178 pounds, eats healthy, works out regularly and is a great example of how to be healthy. Here is her story: What made you decide to change your lifestyle? I have been a member of

Weight Watchers for 16 months. I started going when I was tired of having acid reflux so bad that I had to sleep in a recliner. I got so winded walking up the parking ramp stairs to my car that I had to rest to slow down the pounding of my heart.

Before!

After!

How is your diet? My diet is all fruits/

vegetables, lean proteins, whole grains, low fat/fat-free dairy. I watch the amount of protein and carbs — ­­ protein high, carbs low. And I’m proud to say that after 16 months, I have dropped 98 pounds!

How are your workouts? Some days my life is stressful, and I use my workouts at the gym as a way to de-stress. That is my “me” time. Time to clear my head and unwind from everything I had to deal with that day. There’s just something about that feeling of strength and power, that nothing can stop me from reaching my goals.

What’s your typical workout like?

I have a treadmill at home, so I am up early, putting some time in on it before going to work. After work, it’s a different story. I head to Planet Fitness, where I can always be found doing resistance training. Whether it’s free weights or the weight machines, I do them all. And when I’m not working out with the weights, I’m taking a class. I love them all.

Have your workouts helped your lifestyle? Remember those steps at the

parking ramp I had a hard time climbing without pains in my chest? I now run up the stairs! Instead of driving a few blocks to the store, I walk there and back. My energy level is so much higher than its ever been. I’m walking 5Ks that I wasn’t able to do a year ago.

Do you have any fitness goals?

I’m not much of a runner because I have screws in one ankle, and running is uncomfortable, but I would like to be able to walk at least a 10K. 12

Fran Gossett Before 278 lbs After: 178 lbs. Height: 5’9”

How is your support network?

I’m very lucky to have a large support network. I have co-workers who limit the treats brought into the office. I have my fellow Weight Watchers members, who listen to my frustrations. I have my husband who, admittedly, wasn’t very supportive when I started, but now I think he’s my biggest fan. I don’t believe I would be where I am today without them. They are so im-

portant to me. Many people have told me what an inspiration I am to them; the truth is, they inspire me to keep going and be the best “me” I can be!

Any advice to those who are struggling? Remember your “why.” Why do you want to be healthy? Why do you want to lose weight? Whatever it is, when you’re struggling to stay on your program, remember why you started it.

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

NOVEMBER 2017


FEB 2018 HEALTHY & FIT MAGAZINE

ATTENTION ALL RACE DIRECTORS 2018

E D I U G E C A R G IS COMIN ANY RACE! ANY SIZE! ANYWHERE IN MI WE WANT TO HEAR FROM YOU!

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Meatcrafters Artisanal Skinny Salamis This is an on-the-go snack that’s high in protein, low in calories, and gluten-free! Skinny Salamis are lovingly made in small batches from the highest quality meats and the finest herbs and spices. They are slow cured, antibiotic free and have no added hormones. Available in six delicious varieties using Duroc Pork, Black Angus Beef, and All-Natural Lamb. $3 each | skinnysalamis.com

sanaia applesauce Imagine the tart flavor of organic Granny Smith apples paired with exotic, island-inspired fruits, spices and botanicals to create the most indulgent applesauce you have ever tasted! Handcrafted, artisanal, and enjoyed in single-serve glass jars, sanaia applesauce is palate-pleasing and delicious! Whether you serve it individually with your freshly prepared meal, or top it with fruits, granola or muesli, sanaia applesauce is a delight to the taste buds! The range of flavors from sanaia now includes botanicals and fruits from almost every continent, so you experience both the familiar and the exotic in every spoonful. Six delightful flavors include Sweet Ginger, Hibiscus, Guava, Tamarind, Lychee, and Lavender Pear. $3 each | sanaiaapplesauce.com

Ancient Harvest Organic Quinoa This Organic Microwaveable Heat-and-Eat Quinoa is soon to become your family’s favorite. Whether you’re looking to create delicious sides or build a main course, your family will request this incredible ancient grain again and again. Nutritious food has never been so irresistible- or easy! With 8g of protein per serving, Made with Coconut oil and No rice or fillers. Organic. $4.59 each | ancientharvest.com

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Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2017


Fitness

Eating to live vs. living to eat

Understanding the difference can be healthy. by Ryan Haughey

E

at to live, or live to eat? That is the question! When it comes to healthy eating practices, it is important to understand the difference between the two approaches to food, and what that means to you. If you are eating to live, typically food is viewed as fuel to nourish your body and keep it running strong. As you dissect it even further, what you are eating, the portion size and the rate at which you consume your food are factors you will want to consider. The efficient, strongest food choices will have a dense nutritional value such as fruits, vegetables, whole grains, nuts, beans, seeds, turkey, fish and lean cuts of meats. Pay attention to your portions using these simple guidelines: 1 cup = baseball, ½ cup = lightbulb, 1oz or

2tbsp = golf ball, 1 slice of bread = cassette tape, 3oz of chicken or meat = deck of cards and 3oz of fish = checkbook. Consider the rate at which you consume your food. It takes approximately 20 minutes after you start eating for the message to stop eating to form and reach your brain. Slow down as you eat your food, take time to set your fork or spoon down and enjoy the taste of the food, and drink water in between each bite. Setting your silverware down will help to stop the continual fork/spoon to motion and allow you to savor and enjoy each bite. Living to eat, food is viewed as something more than just fuel. It can mean comfort, family, friends, happiness, lifestyle or stress release. As food takes on greater meaning than nutrients, you can start to run into challenges when it comes to food

selection and portion control. Take, for instance, emotional eating. Food becomes a source of control for feelings and is used in a way to cope with stress. The mindset of what you are eating and how much does not register and you lose your intuitive sense of hunger and satiety causing you to feel ravenously hungry or exceedingly full. In the end, everyone is somewhere in the middle of these two categories. The most important key is being mindful and listening to your body’s sense of hunger and satiety to have a healthy balance. Ryan Haughey B.S. CPT - ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.

Make Fitness a Priority for your Business

Try Corporate Fitness at the U-Club Fitness Center!

Small Group Personal Training • Packages to Fit any Budget • On-site or at the U-Club Contact Ryan Haughey at 517-353-5113 to find out more! www.universityclubofmsu.org • 3435 Forest Rd. Lansing, MI 48910 NOVEMBER 2017

www.healthyandfitmagazine.com • Healthy & Fit

15


Boomers

There is enough time It’s all a matter of perspective. by Tom Matt

W

hat if I told you that we all are the creators of our own time? That our greatest resource, time, is completely under our own control? The standard way of looking at time is based in part on Sir Isaac Newton’s classical explanation of time: “that time passes uniformly without regard to whether anything happens in the world.” Makes total sense. I have always believed in the value of time as a resource that should be embraced as finite. However, my view has been slightly altered, thanks to reading the book The Big Leap by Dr. Gay Hendricks. Hendricks uses the expression “Einstein Time” to teach us that we all are masters of our own dynamic time source, that the Newtonian method and the Einstein method are vastly

different viewpoints. Time really is a perceptual resource; we own our time, it does not own us! To expand the amount of time we have in our daily lives we have to be creative in our processing of thoughts. Because it is through changing the perception that time becomes an asset, not a liability. Not something finite but really infinite. See, it is a perception thing! If we acknowledge that we own our time, that YOU own it, and that time does not own you then we become the masters of our lives. When we admit to ourselves that time does not control our life, we lose the ‘victim’ mentality. By owning our own time we relieve pressure and stress. By becoming more focused on what we truly want to accomplish, we eliminate boredom. Time becomes our asset, not a

liability. Use these tips to improve your personal time bank• Do not complain, out loud or in your mind, about a lack of time. • Abstain from perpetuating time as a stressor. • Acknowledge how often we complain about “not having enough.” • Embrace feeling hurried as a positive influence on creativity. • Breathe deeply. Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. He holds Bachelors and Masters degrees from MSU, is certified from the National Academy of Sports Medicine as a CPT/FNS/SFS. For more information please visit www.boomersrock.us

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NOVEMBER 2017


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Health

Small changes work

Lasting results should be your ultimate goal with health. by Alison Bradow

S

mall changes in nutrition, physical activity, and daily lifestyle habits can add up to long lasting results in weight loss; reduced risk for chronic diseases like hypertension, heart disease, Type 2 diabetes, and cancer; and overall well-being. The key is to focus on small changes that you can incorporate into your current lifestyle. Here are a few ideas for moving more and getting closer to the recommended 150 minutes – that’s just 2 ½ hours! – of physical activity per week: • Just 10 minutes of moderate physical activity at a time is enough to see benefits over time! • Take a walk around your building on your break from work. • Take the stairs, not the elevator! Work on the 5th floor? Try taking the stairs for two or three flights and

slowly work your way up to all five. • Park farther away at the grocery store or shopping center to get some extra steps in. • Walk or bike to work, school, the store, or library instead of driving. • At home, take your laundry or other items up or down stairs at the time you collect it – don’t leave it to just make one trip – get as many steps as possible each day. Simple, but effective ways to eat a little bit healthier: • Include fruits or veggies in at least one snack per day. • Add veggies at breakfast. For example: Spinach, cucumber, celery, and grated carrot are easily incorporated into a smoothie. Broccoli, bell peppers, onions, mushrooms, and tomatoes all work well in eggs. • Limit fattier cuts of meat and dairy; – look for lean protein like beans, nuts,

seeds, chicken, and fish. • Make at least half of the grains you eat whole grains – think whole wheat, rolled or steel cut oats, and brown rice. • Set aside 10 or 20 minutes each night to prep items for the next day’s breakfast, lunch, and/or dinner – chop veggies, prep smoothies, pack lunches or snacks. Or set aside one to two hours each week to prep meals and snacks for the week ahead. These changes may sound simple and it’s precisely because of their simplicity that they are effective and sustainable. Alison Bradow is the chronic disease prevention coordinator at the YMCA.

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HEALTH MOVEMENT...

The Y is here to help prevent and manage disease. DIABETESPREVETIONPROGRAM ENHANCEFITNESS BLOODPRESSURESELF-MONITORINGPROGRAM LIVESTRONGFORCANCERSURVIVORS TURNINGPOINTPROGRAMFORBREASTCANCERSURVIVORS

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Healthy & Fit • www.healthyandfitmagazine.com

www.ymcaoflansing.org NOVEMBER 2017


Teeth

The heart of the matter

Dental health affects heart health. by Eric Eby, DDS

D

ental care has always been geared toward prevention, and in most recent years the medical profession has also realized the power of prevention and education. Now, through education and clinical research, both fields are slowly coming together to help patients understand the relationship of periodontal health and cardiovascular health. It is a well-known fact that chronic inflammation in the body affects the entire cardiovascular system creating something called INFLAMMATORY BURDEN, and this cumulative effect of inflammation puts our body at an increased risk of atheroma formation which is degeneration of the arteries, restriction of blood flow (high blood pressure), and an increased risk of thrombosis (stroke). You might be asking what does this

People with gum disease are twice as likely to die from heart disease and three times as likely to die from stroke. -Mayo Clinic have to do with my gums, and the answer is everything! If your gums bleed when brushing or flossing you have excess inflammation adding to the overall burden. This degeneration leads to coronary heart disease, the most common disease of the general population. If

you are diabetic and/or smoke, the risk of developing coronary heart disease increases significantly. The good news: having bleeding gums is a modifiable factor that can help decrease these risks. Bleeding gums indicate, at the very least, gingivitis (inflammation of gum tissue) and may be a more serious sign of periodontal disease in which bacteria has started to destroy the bone around all or individual teeth. So, remember that if your gums bleed it is important to seek care from your oral health provider. Treatment may include changes to your current oral hygiene routine, periodontal therapy to reduce the bacterial load, topical medications, more frequent hygiene visits, and possibly periodontal surgery. Don’t let something that can be corrected affect your cardiovascular health and prevent you from achieving complete health.

Dr. Eric L. Eby interests include crown and bridge, implant dentistry, and sleep apnea.

EBY DENTAL CARE • OKEMOS, MI 48864 (517)349-9860 • WWW.DREBY.COM NOVEMBER 2017

www.healthyandfitmagazine.com • Healthy & Fit

19


Mind

How to help your mind

Stay socially engaged, active and healthy. by Cynthia Logan, PhD

D

oes a fit body give you a fit mind? According to an article written by Christopher Hertzog, Arthur F. Kramer. Robert S. Wilson and Ulman Lindenberger for Scientific American Magazine in 2015 your brain stays in better shape if you do exercise. The exercise they are talking about is beyond learning something new or doing crosswords, they are talking about physical exercise. Stimulating challenges can help our mind and give it mental training, but staying socially engaged and having a positive attitude are also important for your brain health. Simple things that can help are everyday reading, walking, and climbing stairs. The more active participants in a study were the lower their cognitive decline was. Moderate movement is good, but toning the circulatory system with aerobic exercise may be the key to brain fitness. Studies showed that

strenuous activity helps participants in tests of language, verbal memory, nonverbal memory, conceptualization and visuospatial ability. A few studies have looked at what happens over longer timescales and compared its risk for dementia when leisure-time physical activities lasted 20 to 30 minutes and also caused breathlessness and sweating. The results found that beginning such activities in midlife at least twice a week were associated with a reduced risk of dementia in later life. The participants in the more active group had 52 percent lower odds of having dementia than those in a more sedentary group. Studies have shown that there is an association between walking and retention of brain volume. This is a good predictor of dementia, which shows that the greater the volume of the brain the lower the risk of dementia. This study proposes that it is not just aerobic forms

of activity such as walking, jogging, swimming, and bicycling but also resistance exercise. Positive attitudes may have important effects on cognitive enrichment because of their influence on more healthy behaviors. This is another reason why social engagement is essential. People that stay engaged in activities with others tend to stay healthier in mind and body. So do the things you can now that don’t cost you anything and are good for the mind and the body, such as vigorous walking, taking the stairs when you can and staying socially engaged. Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

39th Annual “Big Bird” Run 10K - 4K - 1 MILE RUN/WALK • SUNDAY, NOVEMBER 12, 2017 ALL RUNNERS ARE ELIGIBLE TO WIN ONE OF 20 FROZEN TURKEYS

ASSISTED BY: Roseville Kiwanis • Lions Club, Roseville Optimist Club • A.S.P.I.R.E. Roseville Goodfellows • MiDOG Eastside Teen Outreach • Eastpointe & Roseville High School Band Boosters

Register on-line at eastsideracingcompany.com or Active.com RUN HOT LINE (586) 445-5480 MONDAY THRU FRIDAY 8 A.M. TO 4:30 P.M.

20

Healthy & Fit • www.healthyandfitmagazine.com

START TIMES • 1 Mile Run/Walk 10 a.m. • 4K - 10:15 a.m. •10K - 10:20 a.m. START AND FINISH LINES Are at the Recreation Center located at 18185 Sycamore Street. The course will include Gratiot Ave., I-696 pedestrian bridge and several residential streets. The 10K course for the Big Bird Run is certified by the USTFA. FOR MORE INFO VISIT www.rare-mi.org

NOVEMBER 2017


over 25, and suffer from migraines these are facts you must know.

Are Headaches Controlling Your Life?

with friends, and not have to worry that your achesIfis tough. you suffer from migraines you time. must know. headache will hitthese you atare justfacts the wrong

We’re running aI want special offer for those to get14-day rid of the headaches.” ng miserable, irritable, Living with headaches is tough. Imagine being able to live lifeNovember like a normal suffering with person headaches. Until han youDay really are. The again, pain free and without headafter day of being miserable, irritable, 30th, $49 get --you we being all able the to playservices with your kids, that your friends and looking a lotand older than you really are. will aches enjoy time with friends, and not have to frustrationgoing of knowingnormally that your friends chargeworry newthat patients $260! nd whatTheyou’re your headache will hit you at just and family don’t understand what you’re going through.

the wrong time. We’re running a special

14-day offer for thosegive suffering with our Why would we practically away headaches. Until November 30, $49 will get Add this to doctors’ visits,services? MRI’s and CTBecause patients tell us too often… you all the services we normally charge new ts, MRI’s and CT scans scans -- which only come back with patients $320! “normal” results. k with “normal” results. “I only wished IWhy hadwould found you sooner” we practically give away our And that’s not all... trying one medication services? Because patients tell us too often... after another, feeling g one medication afterlike you’re on a merry-go-round of drugs. often, do ou’re on a merry-go- This happens so “I only wishedwe I haddecided found you to sooner” something about it and run this ad. Just call It’s enough to make anyone want to scream! This happens so often, we decided to do before November 30thabout andithere’s you’ll something and run what this ad. Just call before November 30 and here’s what you’ll get… IF YOU DO NOTHING ELSE, one want to scream!

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• Aconsultation n in-depth consultation about your ï An in-depth about your 1) Approximately 22 million women headaches where we will listen...really OTHING areELSE, affected by migraines in the U.S. headaches where will oflisten…really listen...towe the details your unique THIS: situation. listen…to the details of your unique 2) Medical science has discovered that situation. most headaches are caused by dam • A complete neuromuscular and skeletal ion women affected agedare structures around the neck like examination of the head and neck so d States.joints, ligaments, muscles, and cervical we can find the problem. ï A complete neuromuscular and skeletal discs, all of which have complex nerve endings. examination of and neck we • Athe full sethead of specialized x-rays toso deter- scovered that most mine if posture or joint problems are FDQĆQGWKHSUREOHP 3) structures Research has proven certain natural damaged contributing to your pain ... (NOTE: treatments have great success with These would normally cost at least $200). ts, ligaments, muscles, headaches, even better than massage full set of specialized x-rays to which have andcomplex medications, with noï sideAeffects. • A thorough of your exam are and determine if posture or analysis joint problems x-rays where we’ll map out how you Why not get rid of those debilitating your pain … (NOTE: tocan get rid of your headaches These once and headaches today? Read the contributing full facts ertain natural for all. on this treatpage! would normally cost you at least $200).

s with headaches – even medications – and with

• A special report that you can take with

you revealing is happening ï A thorough analysis ofwhat your exam inside and I’m Dr. Jean-Guy Daigneault. Dr. Denise you to cause the headaches. where we’ll map out how you can Rassel and I have been helping x-rays patients with neck tension, headaches and migraines live Could this drugless treatment be the get rid of your headaches once and for all. debilitating headaches pain free for years now.

on this page!

key to your headache solution?

Every week we hear howï women suffer report Numerous have take shownwith the benefits A special thatstudies you can you of spinal adjustments with headache from severe headaches – statements like... revealing what is happening inside you to patients. • “I feel like my head is in a vice. ” cause the headaches. gneault. Dr. Denise The Boline Study • “My eyes hurt and I feel so drowsy.” helping •patients “I have to with lay down.” Could this”drugless treatment begroups the of key to • “I’ve had migraines childhood. This study compared two es and migraines live since • “Muscle tension in the neck and pain headache patients, half went for chiropractic your headache solution? into the shoulders.” adjustments, and the other half took amitriptyline, a medication often prescribed for the They suffer tell me they’re sick and tired of 1XPHURXVVWXGLHVKDYHVKRZQWKHEHQHĆWVRI treatment of severe tension headache pain. ow women from jumping from one headache medication to After with six weeks, researcherspatients. found that spinal adjustments headache tementsthelike… next. Here’s what I hear... chiropractic patients experienced almost no side effects. “I am tired of being looked upon as someone The Boline Study s in a vice. ” who is only out there to get medicine. I only only the chiropractic patients continued want RELIEF. feel so drowsy. ” I don’t know why that is so hard And to report fewer headaches when treatment for people to understand. I don’t want to be This study two groups of treated badly anymore. I want to get help, and compared ended.

since childhood.” the neck and pain into

headache patients, half went for chiropractic adjustments, and the other half took

Recurring Hea Are Duke Not Normal The Study

No question… if Medical experts having headache concluded that something is spinal manipulations Pain resulted is your bod in almost of telling you som immediate Discover the drug-free, pain-free, improvement is wrong. (No natural treatment for getting rid of for headaches. you have a lack headaches. Patients also medication). Find had significantly fewer painside effects and Discover the drug-free, longer-lasting relief of headaches than a free, natural treatment for SUREOHPDQGĆ[LQ commonly prescribed medication. getting rid of headaches. got to be top p Recurring Headaches Are Not Normal Call today… No question... if you are having headaches then something is wrong. Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication). Finding the anytime problem andbetween fixing it has got Call theto hours be a top priority! Call today ...

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am and 6:00 pm Monday through Tell the receptionist you’d like to c Phone: 517-336-8880 for the Special Headache Evaluation Call anytime between November 30th.9am & 6pm Monday through Friday and tell the receptionist you’d like to come in for the Headache Special before November Look, you have very30.little to

risk and gain. Call today and we can get start You have little risk, and a lot to gain. Callx-rays as your consultation, exam and today and we can get started with your WKHUHèVDQRSHQLQJLQWKHVFKHGXOH2XU consultation, exam, and x-rays as soon as there’s an opening on our schedule.Family Our called Rassel-Daigneault Chiro office is called Rassel-Daigneault Family DQG\RXFDQĆQGXVQH[WWR)5$1'25 Chiropractic and we have TWO convenient locations: Frandor/ and Okemos. Wendy’s… 537Lansing N. Clippert, Lansing or f Sincerely, convenience at our Okemos location a Dobie Rd. Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

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Call today. We may be able to help y


HEALTHY KITCHEN HACKS If by Felicia Romero, celebrity fitness and nutrition expert

you look at most dieters, they try to become slim by will power. As a result, more often than not, they try to deprive themselves of every single thing. The problem with this method of becoming slim is that it’s a 24/7 sort of job. Your list of things you “can’t have” becomes longer than the list of things you “can” and deprivation starts to sink in. The next thing you know, you’re binge eating, which we all know wreaks havoc on the mind, body and metabolism. The good news is that there are ways for dieters to avoid falling into this common trap. Start by changing your mind set: The key to all health and wellness journeys starts in the head. So, take the focus away from that list of bad foods and emphasize those that are good for you. By doing so, you will help retrain your mind so you don’t always feel deprived, like you’re missing out on something. Also, remember the 80/20 rule. If 80 percent of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 20 percent doesn’t really matter. So, enjoy that glazed

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doughnut – but just one. And, if you want another, it will still be there tomorrow. Next, assess the environments you’re in, especially those at home, like your kitchen. Most people are unaware of their decisions and it’s very easy to let themselves be influenced by the things around them, like having candy readily available, or the size of the bowl they’re using, for example. The last thing you want to do is surround yourself with items that are going to derail you on your health and wellness journey. So, if you haven’t yet and need to clean out your kitchen, here are some easy hacks to follow. GET ORGANIZED We all have that one (or maybe more) drawer with all the random Tupperware lids, or mix-matched plates and utensils. Not being able to find or easily access things when you need them often causes stress, which in return can result in overeating. So, if chaotic describes your kitchen, it is time to break out the cleaning gloves and trash bin. SIZE MATTERS

When getting organized, it’s important to think about what you’re getting

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2017


rid of and what you’re keeping. Research shows that smaller dishware can help decrease over-eating, when accompanied with knowing the right portion sizes of your meals. So, as you’re cleaning consider getting rid of or storing those family size plates and bowls. BE ACCOUNTABLE Making healthy choices starts with what you buy when you’re at the grocery store. If you’re just kicking off your wellness journey and need some help identifying better-foryou options when shopping, bring a friend to help keep you on track. You can even keep a shopping journal with nutrition facts and ingredients to keep you accountable. OUT OF SIGHT, OUT OF MIND Over-indulging in snackable foods is one of the easiest ways to accidentally sideline your health and wellness journey. Get rid of or keep any unhealthy snacks out of sight and instead place healthy foods front and center making them convenient to grab. Also, eliminate binges by packing individual portions as soon as you bring those favorite snack foods home from the grocery store. GET ON A ROUTINE Days can be hectic making it difficult to prioritize a healthy meal. But if you have an extra 30 minutes on your day off or are free on the weekends, it’s possible to grocery shop and prep a week’s worth of healthy meals (and save yourself from stressful evenings later). About Felicia Romero: After graduating from Arizona State University with a B.A in Poly Science and a Master in Exercise and Wellness, Felicia began to pursue a career as a fitness competitor. She went on to complete in the United States and internationally at the Pro level for 8 years before retiring. She would finish her career with 5 Pro wins, 3 top 4 finishes at the Figure International and a top 5 finish at the Figure Olympia. As a result of her success, Felicia later launched her own competitive fitness show, The Felicia Romero Classic, which is an NPC national qualifier that takes place every November. Today, Felicia is an esteemed health and wellness advocate and entrepreneur, owning her own gym, FR Fit Method and online nutrition and fitness training business. For more information about Felicia Romero, visit www.FeliciaRomero.com or follow her on Facebook, Twitter, and Instagram.

NOVEMBER 2017

www.healthyandfitmagazine.com • Healthy & Fit

23


Fitness

Warm up before you work out!

Wake up your central nervous system and get moving. by Justin Grinnell

A

warm-up is too important to simply generalize. Doing five minutes of low-intensity bike or treadmill work followed by a few static stretches won’t get the job done. Instead, I have come up with specific goals we need to accomplish during our warm-up. In short, it is my goal to improve overall movement and prepare the body for higher-intensity movements. A good warm-up will: • Increase tissue temperature (which enhances the muscular system) • Prepare the central nervous system (CNS) • “Prime” and improve mobility • Rehearse and improve overall movement patterns • Activate certain muscles to improve stability More specifically, here are reasons why these changes are so important. 1. Increase tissue temperature Whenever I think of this part of the warm-up it takes me back to when I played sports in my youth. Before a

24

practice or a game, we never just jumped into it. We ramped it up with a proper warm-up, or drills, to make us sweat. Even as a youngster I could feel the value of getting my heart rate up and breaking a sweat before battle. I would feel more mobile and flexible and have more vigor. Later, I would see why this worked so well. When you increase core body temperature you also improve muscle tissue extensibility. This, in turn, enhances movement and performance. Muscles can contract more rapidly and move more dynamically with higher tissue temperature. 2. Prepare the central nervous system (CNS) The central nervous system is so important to movement that I don’t even have the proper education to dissect it. The CNS is an amazing system that controls just about everything in our body. For years I have been someone who likes to work out right after I wake up. On at least three days of the week, I set my alarm for 3:50 am and shoot to start my workout no later than 4:30 am. Once I start to warm-up and get a sweat going, the body starts to wake up. Then when I

Healthy & Fit • www.healthyandfitmagazine.com

start to either throw a medicine ball, jump some rope or roll and crawl on the ground I can feel my body preparing for the lifting to come. This feeling happens because a proper warm-up can increase the sensitivity of our nerve receptors and increase the speed of the nervous system impulses. It’s the communication tool between the nervous system and the muscular system prior to the workout. 3. “Prime” and improve mobility In my experience with performing the functional movement screen on hundreds of clients, lack of mobility in the ankle, hip, and thoracic spine pops up the vast majority of the time. So, enhancing and improving mobility is something we all need to accomplish. It’s the main reason why we warm-up, to improve range of motion. If we want to squat that day, we will need to enhance our ability to squat and that is where mobility work comes in. It helps get synovial fluid into the joint, lubricating it thus helping us to move better. Continued on page 30

NOVEMBER 2017


YOU? WHO HA S INSPIRED

Healthy & Fit Magazine would like to highlight and feature the top fitness professionals in the Greater Lansing area. To do this, we need your help!

If you have engaged a fitness professional to help you achieve your healthy and fit goals, and you feel they are making a difference in your life, please tell us about them! We are looking for the top personal trainers, yoga instructors (yogi), Crossfit coaches, dance instructors, fitness class leaders and running coaches. If we missed a category, let us know! We’ll take all nominations to the Healthy & Fit Magazine review board, and will feature selected stories/individuals in the magazine.

Submit your nomination at:

healthyandfitmagazine.com/fitnesspro


Health

WANT TO GET HEALTHY? DON’T OVERLOOK

TRACE

MINERALS By Franz Gliederer, MD, MPH and Joy Stephenson-Laws, JD

Like vitamins, minerals are nutrients you get from food that provide nourishment to your body. In fact, there are six types of nutrients that your body cannot live without. They are carbohydrates, fats, proteins, vitamins, minerals and water. While each has its own role to play in ensuring your body functions at its best, none is more important than the other. The primary role of minerals is helping your body carry out its daily functions and processes in the most efficient and beneficial way possible. There literally is no bodily process, on either the cellular or systemic level, that can operate at its best, or even continue to operate efficiently for that matter, without the right amounts of minerals. They are that critical to your body’s daily functioning. If your body doesn’t get enough, or gets too much, of any of the critical nutrients, you increase your risk of disease or other medical problems. For this reason, minerals can have a significant impact on blood pressure, weight management, cancer prevention, depression, pain, PMS and digestion, to name a few. So, what are trace minerals? Unfortunately, most people, including many health care professionals, tend to focus on making sure they have enough of the more well-known minerals such as sodium, potassium, phosphorus, magnesium, sulfur and calcium. But there is a whole other group of minerals that, while they are not often in the spotlight, are just as essential to your well-being. These are the “trace” minerals, typically metal ions, that your body needs, 26

but in very, very small amounts when compared to other minerals. They have essential functions including the following: • Being crucial building blocks for hundreds of enzymes. • Facilitating a multitude of biochemical reactions. • Being a requirement for normal growth and development as well as neurological functions. • Serving as anti-oxidants. • Supporting the blood system. • Being necessary for certain hormones. • Being required for normal gonadal development. Here is a rundown on the most important trace elements: Iron: is an essential component of many proteins and enzymes. It is vital in the formation of red blood cells and lean muscle. Iron deficiencies occur worldwide in children, women of childbearing age, pregnant women, and individuals with medical conditions such as gastroenteritis and parasites as well as in persons involved in recurrent intense physical exercise. Strict vegetarian diets may also contribute to iron deficiency. You can find iron in red meat, poultry, seafood and dark leafy vegetables. Chromium: helps with insulin functions and glucose metabolism. Not getting enough chromium can lead to symptoms that mimic diabetes, impaired glucose tolerance and a need for higher insulin levels. Normally, a well-balanced diet that

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includes fruit, vegetables, meat, fish, and grains should easily cover your dietary needs for chromium. Copper: is a component in many enzymes involved in such key functions as energy production, iron metabolism, healthy connective tissue, neurotransmission, and the making of hemoglobin. Copper deficiencies can occur from malnutrition, malabsorption or excessive zinc intake. Symptoms may include abnormal blood cells, bone and connective tissue changes, decreased immune function, bone demineralization and increased risk for cardiovascular and neurodegenerative diseases. Copper occurs in a wide variety of foods and is most plentiful in organ meats, shellfish, nuts, seeds, wheat bran cereals and whole grain products. Copper toxicity is rare but can occur with very high levels. Zinc: is necessary for normal growth and development in children, proper functioning of the immune system, many neurological functions and reproduction. Dietary zinc deficiency is quite common in the undeveloped world and may affect some two billion persons. It can cause impaired development, anemia, skin rashes, neurologic abnormalities and decreased immune function. Zinc rich foods are oysters, beef, crab meat, dark-meat chicken, turkey, pork, yogurt, milk, cashews, chickpeas, almonds, peanuts, and cheese. Iodine: is a well-known key component of the thyroid hormone. Too little thyroid in drinking water and nutrition NOVEMBER 2017


can lead to a slowed metabolism, weight gain, abnormal lipid profile and mental sluggishness. Iodine deficiency can have detrimental effects on the developing brain and can cause mental impairment and retardation in children. Some 120 countries fortify salt with iodine to counteract iodine deficiency. Seafood is an excellent source of dietary iodine. Dairy products, grains, eggs, and poultry contribute substantially to dietary iodine intakes in the US. Manganese: is an ingredient and facilitator in many enzymes which have anti-oxidant benefits for a multitude of metabolic functions, support bone development and wound healing. Low manganese levels have been linked to weaker bones. People eating vegetarian diets and Western-type diets may have higher manganese intakes. Rich sources of manganese include whole grains, nuts, leafy vegetables, and teas. Selenium: is part of the amino acid selenocysteine which occurs in 25 different seleno proteins. Seleno proteins play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection. Not getting enough selenium can make it more likely that you may suffer from cardiovascular disease and, if you are a man, infertility. Seafood and organ meats are the richest food sources of selenium. Other sources include muscle meats, cereals and other grains, and dairy products. How much trace minerals do you really need? Luckily, you don’t have to guess about how much of any given trace mineral your body needs every day. All you need to do is look the Recommended Daily Intake (RDI, for short), published by the National Institutes of Health, for a wide variety of nutrients. Here are the RDIs for the most important trace minerals: • Chromium: 25 mcg for women; 35 mcg for men • Copper : 900 mcg for men; and women • Iodine: 150 mcg for men; and women • Iron: 18 mg for women; 8 mg for men • Manganese: 1.8 mg for women; 2.3 mg for men • Selenium – 55 mcg for women, men. • Zinc: 8 mg for women; 11 mg for men NOVEMBER 2017

Why you may not be getting enough trace minerals? There are several reasons why you may not be getting all the trace minerals your body needs: Poor Diet: The top reason that you may not be getting enough trace minerals is not having a well-balanced diet. Where You Live: Trace mineral amounts in soil and water are not the same in all parts of the world, so where you live could also impact the quantity and quality of trace minerals in your food. Malabsorption and gastrointestinal diseases: If the gastrointestinal tract becomes inflamed, infected or has a disease which interferes with absorption of minerals and other nutrients, this certainly can lead to decreased absorption and excess loss of minerals. Surgery: Surgical resection of bowel segments can cause a loss of important uptake and carrier channel sites for mineral uptake. Pregnancy: Trace mineral deficits frequently occur during pregnancy. While it is rare to encounter severe trace mineral deficiency in the Western World, mild to moderate deficiencies are common and may lead to general often less clearly recognized symptoms such as fatigue, slow metabolism, decreased immune system, and decreased mental capacities. Although a healthy diet does usually provide adequate trace minerals in the body, it is notable that strict vegetarian diets, strenuous exercise, pregnancy, gastrointestinal diseases and malabsorption issues can all contribute to trace mineral deficiencies.

Franz Gliederer, MD, MPH is a doctor with Proactive Health Labs. He is a specialist in Preventive Medicine with a Medical Doctorate from the University of Vienna, Austria and a Master’s Degree from the University of California Public Health School. Joy Stephenson-Laws is the founder of Proactive Health Labs (www.phlabs.org), a national non-profit health information company that provides education and tools needed to achieve optimal health. www.healthyandfitmagazine.com • Healthy & Fit

27


Inspiration

Courage builds confidence

Here are some ways to boost your confidence. by Kimberly Whitfield

C

onfidence is all about feeling courageous about yourself, your hopes and dreams. Never compare yourself to others, but instead focus on creating the BEST version of you! Confidence is not something that can be learned like a set of rules; confidence is a state of mind Low confidence can be a result of many factors including fear of the unknown, criticism, being unhappy with personal appearance (self-esteem), feeling unprepared, and previous failures. However, confidence comes from feelings of well-being, acceptance of your body and mind, and belief in your own ability, skills and experience.  Here are a few helpful ways to boost your confidence:

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” ~Helen Keller are irrational and are based on an over the top perception of what will happen if we do a certain something. When you face your fears, you realize you can handle difficult situations, which in turn improves your confidence. Physical Fitness Incorporate a physical fitness regimen into your life. This will allow you to build strength,

Face Your Fears Most of our fears

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Personal Growth Take time to invest in your personal development regularly. This will allow you to keep growing as a person and as you do so, you will create a solid foundation for confidence. I hope you find these tips helpful, and I encourage you to write a quote that will encourage you to feel confident during challenging times! Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.

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NOVEMBER 2017


LIGHT IT UP AT THE 4th ANNUAL

NITE LITES CHRISTMAS 5K FUN RUN/WALK

Michigan International Speedway • Wednesday, November 22, 2017 On-site Race Day registration 2-7PM 5K Fun Run 6:00PM • 5K Walk begins 6:30PM Start & Finish: Michigan International Speedway THE MAGIC HAS MOVED! The magical Jackson Nite Lites Christmas Display has a new home at the Michigan International Speedway, and the animated course will once again be offered to 5K Fun Run/Walkers before automobile traffic is permitted. Be among the first to delight in this newest family tradition, enjoying the open air experience as you travel a paved course with over a million dancing lights! All of the favorite holiday scenes featuring Santa Clause and his reindeer, the Nativity, the North Pole, and numerous characters will return. The event will also include visits with Santa and Mrs. Clause, concessions, candy canes, Santa hats, and more, all designed to bring families together and get everyone into the perfect holiday mood.

EARLY BIRD REGISTER BY NOVEMBER 19*! $20.00 EARLY (NO SHIRT) REGISTRATION We think the shirts are pretty snazzy, but if you prefer not to get one that is okay! We still want you to join in the fun (but you will have to wear your Santa hat!) $30.00 EARLY REGISTRATION* – Long sleeve T-shirt included ($10.00 additional charge for Hooded Sweatshirt plus $3.00 for Adult size XXL) *After this date, no shirts will be guaranteed. Sorry, but Santa’s helpers need time to get them ready for you! Tuesday, November 21, Midnight

$20.00 ON-LINE (NO SHIRT) registration ends RACE DAY Wednesday, November 22, 2:00PM – 7:00PM

$30.00 ON-SITE (NO SHIRT) REGISTRATION

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www.nitelitesshow.com/5k-run/


Warm-ups (continued from page 24)

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4. Rehearse and improve overall movement patterns This is another important part of the warm-up. It covers a lot of bases and helps a variety of factors such as mobility, CNS and tissue temperature. It also gets the body and mind connected to the coming movement. We can use low-level loads to help improve that movement. Let’s take the deadlift, for example. If we are doing deadlifts that day I like to start with some basic hip hinge movements with no load. Then hop over to a light kettlebell deadlift. Then on to the bar with a low-load on it. By the time

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5. Activate certain muscles to improve stability Most of our daily habits require sitting a lot and performing poor posture. So, I want to take the opportunity in the workout to ignite these sleepy muscles. The glutes, middle back, and core musculature could all use some extra attention in the workout. In the warm-up, we can utilize remedial exercises to help train these muscles to work a little better. On a personal note, I have experienced tremendous benefits from muscle activation exercises. In the past two years, I have had two hip surgeries and two herniated discs. I notice a dramatic difference when I include glute exercises and Stu McGill (leading spine researcher) core type protocols into my routine. If I skip them, my body will let me know. In essence, all of this essentially helps us to increase perforNOVEMBER 2017


Eating God’s Way “My people are destroyed for lack of knowledge” Hosea 4:6 KJV

“We are fearfully and wonderfully made. “Eating God’s Way” calls the church back to Biblical basics of nutritional health and challenges us to steward our body well, because it is the literal temple of God.” Apostle Stephanie Butler, COGL President

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“Dr. Jean-Guy is a man on a mission! The reality is, we can live out our mission of Jesus on earth a whole lot better if we are healthy. I wish every church in America could have the opportunity to hear the message that this man brings.” Pastor Kevin Berry Mount Hope Church Lansing, Michigan

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Healthy & Fit Magazine Nov. 2017 issue  

This is the Nov. 2017 issue of Healthy & Fit Magazine.