Healthy & Fit Magazine October 2011 Edition

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Healthy & Fit MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

October 2011

Healthy solutions. Fit results. A better you. www.healthyandfitmagazine.com

Are you in the

ZONE?

KRISTA RIED

Ried, 39, of Mason, loves to stay active!

Tips and secrets revealed by people living in the ‘blue zones’ 14

WAIT A MINUTE!

That’s all it takes for this month’s exercise ideas 16

SNEEK PEAK INSIDE!

STAY SHARP

Keep your mind active and fend off disease

OCTCOVERGHM5.pdf

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1:44 PM

WINTER 2011 / $5.95

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it’s time for the

GAMEPLAN LEARN HOW YOU CAN TAKE PART IN THIS EXCITING MOVEMENT

PUMPKIN POWER A healthy look at the versatile pumpkin

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5 Wellness Centers 6 Dinner Talk!

7 Get Healthy! Day 8 Hit the trails!

9 Cooking tips/ideas

AT THE WORKPLACE

stop the sugar

SNACK SMART P/11

FIT TIPS

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INSIDE: FIT OVER 60+ FEATURES REVEALED

There’s always enough time for a workout P/13

ine agaz igan ial M Mich Offic hy!

The t Healt of Ge

CHECK OUT THE 16-PAGE SAMPLE OF MICHIGAN’S NEWEST MAGAZINE p. 32

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OCTOBER AUGUST 2011 VOLUME 7: NO. 7

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In the zone

Blue Zone dwellers divulge secrets to healthy living

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PUBLISHER’S PERSPECTIVE 7 FIT FEATURES 9 SUCCESS! 11 COVER PHOTO BY ERICA SPENCER

12 13 16 17 18 19 OCTOBER 2011

It’s all in the brush

Daunted by toothbrush choices? Don’t be intimidated anymore.

Chiropractic care

Correction of posture is key for health.

Work out while you wait

While waiting for your kids at their after school events, you can now get in shape!

Not my kid!

Survey shows that parents don’t believe their kids drink or use drugs.

Cool down smart

Start your next workout stronger by cooling down the right way.

Stuttering study set to roll

MSU starts research study that takes a look at stuttering in young children.

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Stay sharp

Lifestyle and health habits may preserve mental acuity.

Fit over 60+ features

Out of countless entries, meet our Fab Four from this year’s Fit Over 60+ search.

Mohs skin cancer surgery

A skin cancer treatment that’s stood the test of time.

Baby, it’s cold outside

Tips to help you stay safe when exercising in the cold.

Healthy school lunch

With these tips, nutritious noshing is in the bag (or cafeteria).

Jack of all trades

Take a healthy look at the versatile pumpkin this holiday season.

www.healthyandfitmagazine.com • Healthy & Fit

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PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

KISSCO PUBLISHING, LLC 312 NORTH St., STE. B • MASON • MI • 48854

Small things add up to big changes hen our microwave broke I thought my life was over. I’m a sucker for convenience. The less I have to think about things the better. I’ve paid for saying that over the years. Or, more or less paid for thinking that way, I should say.

Having the luxury of popping something already prepared into a machine that heats it up? Love it. It’s easy, quick and simple. But when the microwave was broken, I realized two important facts.

The first: I’m very lazy when it comes to getting things fixed. It took about four weeks to remove the microwave and replace it.

And the second: Preparing food on the stove is a great way to get your diet under control.

Food that’s prepared in advance and purchased from the store is often created with additives, preservatives, and other substances that end with -ives, that your body doesn’t need.

Cooking food on the stove allows you to have control and put your own ingredients together. Albeit it takes a little longer to prepare, and for me the challenge was finding our cookbooks, but once I figured out what I was making, I liked it.

So much so that I started looking for ways to do things for myself. Heck with convenience, and to the wind with saving time. I wanted to do things old school style. I’m talking about finding window cranks in cars and using those to burn a little extra calories. I’m talking about using real soap next to the sinks in bathrooms so I have to pick up the bar and lather up and turn on a sink handle to rinse. I’m talking about bending over and manually flushing a toilet. All of that is not necessarily done in that order mind you.

Yeah, I know, it’s a radical concept. I appreciated the small things. Paid a bit more attention to them. In the time it took me to write this column by hand with a pen and piece of paper (I was going to use a pencil and truly go old school but I was using the only pencil in the house to level the microwave) rather then type it, I know that I burned a few more calories and earned the right to think about more ways to keep active, no matter how small.

Take the steps instead of the elevator. Walk or run whenever you can. Park further away from the store, although I swear when you do ease into an empty spot a hundred yards from anyone, people will always park next to you. Always. Still, it’s good to walk to the store.

And, let’s see ... flush that toilet the old fashioned way, wash your hands and cook some good food on the stove.

Enjoy the issue!

W

OCTOBER 2011

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITER Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

517.244.1844 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.

www.healthyandfitmagazine.com • Healthy & Fit

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Why Haven’t Fibromyalgia Sufferers Been Told These Facts?

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Fit Features DA RBY S C H L A G H E C K Darby Schlagheck of Haslett made a commitment to herself a year ago to be 55 and fit instead of 55 and flabby, frustrated and fatigued. She began by taking a cardio kickboxing class and then joined an eight-week fitness challenge at a local club where she established a regular routine of group cardio and strength training classes. “I love how being fit makes me feel, especially after a workout,” says Schlagheck. “The sense of accomplishment and peace is amazing. I also sleep like a baby. I find that maintaining a fitness routine gives me the energy and optimism to manage my busy lifestyle.” More recently, she started running. “It was something I didn’t know I could do, but after attending a Good Form Running clinic at Playmakers, I began training for a 5K. It’s never been something I thought I’d enjoy, but I’m loving it!” So far, Schlagheck has finished two 5Ks, placing in the upper portion of her age division in one race and placing second in her age division in the other. “I believe in fitness because it’s the one thing I think we have control over that can make such a positive difference in every area of our lives.”

D ONA L D BU L L A R D “We only have one body to last a lifetime and staying in good physical condition will make a world of difference in terms of quality of life and longevity,” says Donald Bullard, 56, of Brooklyn. “I hope to live a nice, long time and continue to feel good as I age.” Bullard started playing sports in junior high school and has continued to stay fit through commitment and consistency. “I’m a fairly competitive person, so I challenge myself to maintain and even exceed my current level of fitness. I really like the way I feel and look when I stick with my workouts and diet (and so does my wife)! When I neglect workouts or don’t eat as healthfully, my energy level diminishes and I feel much more sluggish and tired. So, staying committed is an easy decision for me.” Bullard maintains a regular weight training and cardio schedule. He works out at Pro’s Gym in Jackson 4-5 times a week and eats as healthfully as possible, with the occasional splurge of ice cream or Peanut M&Ms. “My advice to others who would like to get fit is to start off slow. Be sure to learn proper workout technique for best results and to avoid injury. Be patient— change doesn’t happen overnight. If you stay consistent, you’ll see results.”

L OUI S E HO L M A N Louise Holman, 59, of Mason, believes that developing healthy habits is a process. “For me, it began with small steps and has developed into a mindset that combines a healthy diet and aerobic exercise every day,” she says. “Being fit creates a feeling of well-being, promotes confidence, and keeps me thinking and feeling younger and healthier so I can enjoy every day to its fullest.” As the food service director at Mason Public Schools, Holman promotes good eating habits for students every day. “Personally, I cook and eat healthy and incorporate year-round exercise and healthy living into my daily life. My husband and I raised our family to incorporate time in their schedules for athletic and leisure activities and encouraged healthy eating and moderation. There needs to be balance and moderation in diet and exercise—for example, I love ice cream and have a dish every night.” Holman runs about three days a week, walks 1-3 miles each day, swims twice a week, takes a spinning class once a week and bikes during the summer. She completed her first marathon at the age of 58. “I encourage everyone to keep moving. It’s all about taking baby steps and enjoying the small victories along the way.”

DONNA HE N S E Y As a nutrition and physical activity educator, Donna Hensey, 68, of Williamston, has always tried to walk the talk. However stress, many hours of car travel, and an aversion to cooking for one person made it easy for her to choose processed and fast foods. “And that made it easy to put on weight,” says Hensey. To make a course correction, she focused on eating smaller portions, making healthier choices in restaurants and working out longer at the Williamston High School Fitness Center. Her workout routine includes the recumbent bike, elliptical and weight machines, and stability and medicine balls. She also put into play her knowledge of nutrition, taking her own advice: “Avoid eating food directly from packages. Take a portion out of the bag and put the bag back in the cupboard. If you have a food weakness like ice cream or salty snacks, don’t bring it into the house. It may cost more to buy one portion away from home, but you’ll be tempted less often.” As a result, Hensey toned up and lost weight. Several things keep her motivated to stick with her new nutrition and physical activity habits. “My friends are very health conscious, so their healthy choices help to keep me on track,” she says. “Also, I feel better and I like wearing a smaller clothing size.”

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) 244-1844 or e-mail tim@healthyandfitmagazine.com.

OCTOBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

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congratulations Thank you athletes and sponsors for making the inaugural Playmakers Classic Triathlon a success!

Visit www.playmakers.com for a complete list of results and photos.

Special thanks to Ingham County Parks, Ingham County Sheriff’s Department and Ingham County Road Commission, and our sponsors:

Success! by Gina Keilen Cathy Cole

Eleven years ago, when Cathy Cole, 39, of DeWitt, learned that her weight put her at high risk for complications during pregnancy, she knew it was time to revamp her lifestyle. Here’s how she became a healthy role model for her children so, together, they can be a happy, healthy, and active family.

What motivated you to make changes in your health habits?

When I became pregnant with my first child, my doctor told me she did not want me to gain any weight and that I had an at-risk pregnancy. That was a wakeup call.

After!

What changes have you made?

I followed Weight Watchers in the beginning and started to slowly add exercise. In the past few years, I’ve focused on eating five to six small meals of whole foods, lean protein, a lot of fruits and vegetables, and healthy fats. I stay away from processed and high-sugar and high-sodium items. I don’t count calories, but I try to make the best food choices I can. Eating 5-6 small meals throughout the day results in fewer times when I’m really hungry. I make time to plan and prepare healthy food each week. My Sunday ritual includes preparing foods to pack and take with me each day, including salads for lunch and hard-boiled eggs. Exercise is now a huge part of my life. I spend the majority of my lunch hours working out at the YMCA, and I try to get in as much other activity as possible through the week. I’ll ride my bike to work, run, swim, or do a group cycling class.

Has your life changed since losing weight?

Yes! I have more energy and confidence, and I’m generally a happier person. I try to make sure to have some active family time each weekend, whether it’s a family bike ride or playing “Just Dance” on the wii. I also became inspired to become a certified group exercise instructor in 2007.

Did you experience any challenges?

How did you overcome them?

I have a fulltime job and have started teaching fitness classes for the YMCA. Also, I have two children and they’re starting to participate in activities outside of school. My biggest challenge throughout the years has been finding the balance between those demands OCTOBER 2011

Before!

Before: 226 lbs.

After: 148 lbs.

Height: 5’2”

while trying to prioritize healthy eating and exercise. Since this process is a lifestyle change, I expect that this challenge will continue. But I believe that the best defense is offense. Plan, plan, plan! I also forgive myself if there are occasional times when my plan doesn’t work out exactly like I wanted.

year and I’m hoping to complete two more this summer. My ten-year-old daughter will participate in a kid’s triathlon next month! This race sparked something inside of me to set new goals - I want to improve my running time and bring my weight down to 135.

What keeps you motivated to continue with your healthy habits?

Seek natural whole food options. Make a plan. Prepare and pack your own healthy food. Stay focused. Make the time to get the exercise in. And don’t give up…you’ll get there!

I like to take on new challenges. I just completed my first sprint triathlon this

What advice do you have for others?

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! www.healthyandfitmagazine.com • Healthy & Fit

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Teeth

What’s in a brush?

Daunted by toothbrush choices? Don’t be with these tips. by Dr. Susan Maples

Q. A.

I stood in the toothbrush aisle last week, mesmerized by the vast array of choices. HELP!

Ah yes, the toothbrush industry is thriving. The truth is all soft bristle brushes work well if used properly, but let me help you simplify your choices.

First, soft bristles are the only bristles recommended by the ADA, and every practicing dentist I know. Some people prefer medium and hard bristles because they like the feel of a hearty scrub, but these bristles are a major causative factor in gum recession-- from trauma.

Recession is irreversible (except surgically). These exposed “cervical” root surfaces are very easily abraded (notched) by scrubbing. They can also become quite sensitive to hot, cold, sweets and touch. Root surfaces are seven times more susceptible to decay than enamel.

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Manual brushes vary in design, but the most important element is your ability to use it well. Ask yourself if you can get the brush easily on the gum line of ALL your teeth, from the tongue side and the cheek side. Smaller brush heads are better for hard-to-reach areas. Technique matters. Use small, back-and-forth or circular strokes with light pressure, holding the brush at the gum line (that’s critical). To do this well it takes TIME. Consider an alternative.

Power brushes to the rescue! The literature consistently reports for all ages, no matter which power brush you choose, it will far outpace your manual toothbrush in plaque removal, stain removal and reduced inflammation. In our Hand’s On Learning Lab, the hygienist smears peanut butter on her gloved hand. Children remove the peanut butter with a manual brush and then a spin brush, comparing the effectiveness.

It’s truly an “Ah-ha!” moment!

Healthy & Fit • www.healthyandfitmagazine.com

A power brush doesn’t rely on good dexterity either. You simply hold the brush at the gum line and move it along slowly, letting the brush head action do all the work. Thus, it’s even great for people with arthritis or other physical disabilities.

Now which power brush? Rechargeable brushes are more effective than external battery driven. Spinning brushes have different action than sonic ( fast back and forth) brushes. The literature does not consistently favor one over another. All these brushes have differentiating features such as timers, quarter (quadrant) timers, power controllers, interchangeable head designs, etc.

Weigh the features and check out Consumers Reports for more detail. One last tip: If you want to make your power brush last, don’t store in on an active charger. You will extend the battery life by using it till it’s empty before you recharge.

OCTOBER 2011

Health

Chiropractic care

Correction of posture is key for health. by Dr. Denise Rassel n chiropractic clinic in college, I had a 90-year-old patient who had the absence of degeneration or arthritis in her spine. I had previously thought that all spines eventually degenerate and become arthritic.

Her history is that she had been under chiropractic care early in her life and continued throughout the years. In postgraduate studies in biophysics of the spine, I learned that abnormal postures and subluxation (spinal misalignments) cause spine wear and tear from abnormal gravitational forces and pressures and lead to arthritis and degeneration around the affected areas.

Arthritis is like cement that will layer in to protect and support an unstable area.

This happens much like the leaning tower of Pisa needing structural support so it didn’t fall over. I also have noticed that the side of the lean was almost one

I

hundred percent the side of hip replacement. Throughout my years in practice it has become evident that arthritis and degeneration happen around areas needing stabilization from poor posture, leaning spines, and areas of previous injury. Now, this question begs an answer.

If, one could correct posture, subluxation, and misalignment of the spine could we not prevent arthritis of the spine?

Besides arthritis prevention, correction of posture, subluxation and misalignments could have a bigger impact on our health. There is a link between health and the spine. In order for your heart to beat, your lungs to breathe, a cut on your leg to heal, and your body to fight infections… control (really life) must be able to flow from your brain, through the spine by way of nerve messages to every cell in your body. So, for you to heal and be healthy, what percentage of nerve messages would you want flowing through your body?

A hundred percent, right?

Because nerve messages are so vital, they are protected by a skull and spinal column. Very much like the hollow flexible pipe (conduit) that protects important wires in your home, your spine is a hollow boney tube that protects your “wires” (nerves) carrying life to keep you alive!

If your bones shift out of normal position what does it do to the “wires” or nerves? Not only will this power that keeps you alive be disturbed but, the bones will degenerate. We call this subluxation. Most of the time one will not feel pain with this phenomenon. Like a cavity left undetected, the tooth will degenerate over time. Will pain always accompany a decaying tooth? Will pain always accompany a decaying spine? The answer is no.

Continued on page 19

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OCTOBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

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Lifestyle

Health and wellness in the zone

Learning from those who live long, healthy lives. by Karen Giles-Smith n certain areas of the world coined The Blue Zones, it appears that the fountain of youth isn’t due to the water, but rather a pool of particular lifestyle habits. In these zones, people often live long, active lives past the age of 100.

Scientists have found longevity to be longer than average in Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Icaria, Greece; and the Nicoya Peninsula in Costa Rica. In Okinawa, the average life expectancy is more than 81 years, compared to 78 in the United States. What’s more, Okinawa has the longest disability-free life expectancy.

According to Dan Buettner, who partnered with National Geographic and the National Institute on Aging to research these areas and document the findings in his book, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, each Blue Zone has its own “recipe” for longevity, but many of the basic ingredients are the same.

For example, the lifestyle habits shared by those living in Sardinia, Okinawa and Loma Linda are: • A focus on family • Smoke-free • Constant moderate physical activity • Social engagement • Eating legumes (peas, beans,

lentils and peanuts) But genetics may trump lifestyle, according to recent research out of Albert Einstein College of Medicine at Yeshiva University. This study, published in the Journal of the American Geriatrics Society, found that many people who live to be 95 have lessthan-healthy habits such as smoking, drinking, inactivity and poor nutrition.

Even so, the lead researcher acknowledges that, for the general population, strong scientific evidence indicates that a healthful diet and exercise can postpone or ward off chronic disease and extend life.

Melissa Lonsberry, a registered dietitian in East Lansing, recently visited Okinawa, the birthplace of her karate Sensei. “The traditional diet in

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Okinawa is based on the sea and what’s there, with rice as the main staple,” says Lonsberry. “A typical breakfast is miso soup and salad that contains seafood and nori, which is seaweed, along with green tea. Lunch is rice and fish (or another protein) and fruit. If there is a sweet, it’s usually made from rice. The food is beautifully presented and the portions aren’t big.

A typical Okinawan saying is to eat until three-quarters full. My Sensei says that Americans eat too much— they don’t stop.”

While there, Lonsberry also observed a flurry of physical activity in the morning, before the day got too hot. “In the parks, people of all ages do tai chi, ride bikes, and use the exercise stations to do push-ups, pull-ups and stretches. Kids are doing archery and playing soccer.

There’s also a lot of physical activity built into the day such as walking and sweeping the porch. I saw people who I thought were really young, but it turned out they were 80.”

Lonsberry also experienced the

Healthy & Fit • www.healthyandfitmagazine.com

strong sense of family and neighborhood, especially when visiting the Peace Memorial Park, the main memorial of the Battle of Okinawa, with her Sensei and his family.

Social connections are very powerful, says Telka Arend Ritter, LMSW, ACSW, behavioral therapist in East Lansing.

“Research shows that social connections change brain biochemistry. It can change it either way: Good social connections with healthy people and healthy relationships may add years to life, but if relationships are negative or stressful, it can be harmful.

People hanging around others with certain lifestyles are more likely to pick up that lifestyle. So, surround yourself with positive, healthy people and also know that you can be a role model by creating a positive environment.”

According to studies of centenarians, finding meaning in life is another aspect crucial to longevity. The people of Okinawa say one reason they enjoy long and healthy lives is ikigai, which means “something one lives for”.

OCTOBER 2011

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AL!VE is an experience-based, destination health park designed to enhance the overall health and vitality of our community.

OCTOBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

15

Health

Workout while you wait

While waiting for your kids, workout! by Justin Grinnell he kids are back in school, and fall/winter sports are underway. Adjusting to the new schedules, parents often have difficulty juggling work, school, self and family. And when there just isn’t room for everything, too often parents sacrifice doing something for themselves.

My solution: Get creative with your waiting time.

The next time you drop your kid off at practice, or if you are waiting to pick them up, utilize that time to get a quick 20-minute workout.

All workouts must begin with a proper dynamic warm-up. This warm-up alone, will help improve movement and will get you sweating from the get go.

Perform 5 reps of each of the following exercises:

T

• Knee Hugs • Leg Kicks

• • • • • • • •

Leg Cradle Heal to Butt w/Lean Inch Worm Elbow Push-Ups 1-Leg Hip Lifts Spidermans Rotational Stretch Lunge to Hamstring

After you perform the dynamic warm-up above, it is time to take it up a notch with the fat-blasting intervals. This is your cardio fix. This interval-training workout utilizes high-intensity body weight exercises to get your heart rate up, burn calories, and charge up your metabolism. Do these three moves back to back, completing as many reps as possible in the time prescribed. Rest one minute and then repeat. During week one, do each move for 20 seconds and complete four intervals. In week two perform five intervals of 30 seconds each. In week three do six intervals of 40 seconds each.

In order to see results you must push yourself. Try and complete more reps each set in the amount of time given.

Keep good form, and execute each move.

Here are the exercises.

• Mountain Climbers • Lateral Hops (in-place) • Burpees Good luck and stick with it! And remember, little things add up, so this is a great way to work on your overall fitness.

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or mystateoffitness.com.

PLAY HERE Join the Y and become a member of a community that’s committed every day to helping you and your kids learn, grow and thrive.

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16

Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2011

Kids

Not my kid!

Survey shows that parents don’t think their kids drink, use drugs. he latest C.S. Mott Children's Hospital National Poll on Children's Health from the University of Michigan finds that few parents (10 percent) believe their own teens, ages 13 to 17 years old, have used alcohol in the last year and even fewer (5 percent) believe their own teens have used marijuana in the last year.

Those levels are substantially below what teens themselves reported in the latest Monitoring the Future study, where 52 percent of 10th graders reported drinking alcohol in the last year and 28 percent of 10th graders reported using marijuana in the last year.

"There's a clear mismatch between what parents are reporting in terms of their children's possible use of substances and what teenagers report themselves," says Bernard Biermann, M.D., Ph.D., Assistant Professor in the Department of

T

Psychiatry and Medical Director of the Child/Adolescent Inpatient Unit at the University of Michigan.

In the poll, Biermann and other researchers also found that parents of teens are very likely to believe that at least 40 percent of 10th graders used marijuana in the last year and that 60 percent of 10th graders drank alcohol in the last year. In other words, parents are more likely to expect marijuana and alcohol use by teenagers other than their own.

"The results of this poll indicate the potential value of educational campaigns for the public about teen substance use – reaching out to teens, parents and other adults to encourage better communication and shared information," says Matthew Davis, M.D., M.A.P.P., Director of the C.S. Mott Children's Hospital National Poll on Children's Health and Associate Professor in the Child Health Evaluation and Research Unit.

What can parents do about teen substance use?

1. Talk to your teenager about

substance use in a non-threatening way.

2. Carefully monitor teens when they

come home and look for signs of

substance use.

3. Try not to overreact to a single

instance of substance use. Instead,

use the opportunity to talk to your

teen in a non-judgmental way and

be available as a resource for

resisting peer pressure.

4. Talk with your teen's friends and talk

with other parents. Sometimes

others will share information that

your own child won't.

5. Read information from resources

such as the National Institute on

Drug Abuse (NIDA) to become

educated about common signs and

symptoms of substance abuse.

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17

Fitness

Cool down smart Cool Down

Smart

Start your next workout stronger by cooling down the right way. by Cari Draft ooling down after a sweaty workout can fall low on Start youryour next workout stronger by priority list, right even in there with cleaning your cooling down today’s workout the right way refrigerator or flossing every day. But taking your time in by Cari Draft, BS, CPT - ACE-Certified Personal Trainer returning your heart rate and blood & owner of EcoTrek Fitness pressure to normal is important because it reduces the risk of injury. It can also ease the fatigue of a good workout, and Cooling down after a sweaty workout can fall low on your priority list, increase the chances that you’ll do it right in there with cleaning your refrigerator or flossing every day. But again! taking your time in returning your heart rate and blood pressure to nors how tobecause cool down smart the after a of injury. It can also ease malHere’ is important it reduces risk run,fatigue swimoforastrength training the good workout, andworkout: increase the chances that you’ll do it

C

again!

After you run

your workout, nice and easy. Though the impact-free nature of swimming feels relaxing, a cooldown is critical to slowing your heart rate and preventing muscle cramps and injuries.

After you lift weights Take care of the muscles you just worked by stretching for five minutes. and easy.

Though the impactThen try a contrast shower -alternate feels free nature of swimming between a couple minutes of hot water relaxing, a cooldown is critical and one minute of cold water.

Why?rate and to slowing your heart Cold water shots slow your metabolism preventing muscle cramps and and take downinjuries. swelling to lessen the likelihood of soreness overload.

AFTER YOU LIFT WEIGHTS: Take care of the muscles you just worked by stretching for challenging pace for 20-30 seconds, then Cari Draft is an ACE-Certified Perfive minutes. Then try a contrast AFTER YOU RUN: walk or jog for a minute or two. Repeat After you swim sonal Trainer who makes “house Finish up five withtimes, light intervals.

Runyour at a challenging pace for 20-30 sec- shower -- alternate between a couple minutes of hot water and one three to then stretch calls” and is also the owner & onds, then walkquads or jog and for ahip minute or two. threedipping to five underwater times, minute shots show your metabolism calves, glutes, flexors -- thisRepeat Try fiveof orcold six water. Why? Cold water founder of EcoTrek Fitness, the then stretch your calves, quads -this will help and take down swelling to lessen the likelihood of soreness overload. will help post-run carbsglutes, get into yourand hip flexors original outdoor group workouts in times, and each time blow out all your air. post-run carbsto getreplace into your cells to replace lost glycogen. muscle cells lostmuscle glycogen.

West Michigan!

Here’s how to cool down smart after a run, swim or strength training workout: Finish up with light intervals. Run at a

Then swim just one-tenth theDraft distance Cari is anofACE-Certified Personal Trainer who makes

AFTER YOU SWIM: Try dipping underwater five or six times, and each time blow out all your air. Then swim just one-tenth the distance of your workout, nice

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2011

Health

Stuttering study set to roll at MSU

A

n exciting research study looking at stuttering in young children is currently underway at Michigan State University. Dr. Soo-Eun Chang, associate professor in Communicative Sciences and Disorders, is hopeful that a recent National Institutes of Health (NIH) grant she received will result in better prevention tools and treatment options for children who stutter.

The $1.8 million grant will be used to conduct a five-year longitudinal study on brain development in children who stutter.

The grant is from the NIH’s National Institute on Deafness and Other Communication Disorders. From this study, the researchers expect to learn more about the causes of stuttering, as well as better ways to prevent and treat it. Dr. Chang and her research team have begun following the development of boys and girls, 3-10 years old, and will continue to track these children across the course of the study. The researchers are interested in identifying brain clues that may explain how stuttering differs between boys and girls.

“We know that at 2-4 years of age, boys and girls stutter more equally,” said Dr. Chang. However, around 4-6 years old, previous research has shown that girls are more likely to recover from childhood stuttering than boys. This research project will be studying brain scans of the children to see whether boys’ and girls’ brains develop differently. “This work will hopefully change the face of stuttering diagnosis and treatment,” Dr. Chang said.

“It is the first series of studies to identify neural reasons for early childhood stuttering, and sexual differences that lead to recovery or persistence of stuttering.” For information about the study, please see the ad on page 27.

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Chiropractic care (cont. from page 13) But the tooth will decay and with the spine there will be degeneration, arthritis, and interference in the system that was designed to keep us operating at our maximum potential. Anyone from birth to death, with a desire to be as healthy as can be should maintain a healthy spine with regular visits to their chiropractor. Just google Chiropractor + your city and get on the health train!

Dr. Denise Rassel of Rassel-Daigneault Family Chiropractic can be reached at (517) 336.8880. For more information, visit achiro.net or “like” us on Facebook.

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OCTOBER 2011

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www.healthyandfitmagazine.com • Healthy & Fit

19

Health

Stay sharp

Lifestyle and health habits may preserve mental acuity. by Karen Giles-Smith omeone develops Alzheimer’s disease every 70 seconds. Alzheimer’s is one of those things that no one wants to think about. However, new research indicates that not only thinking about it, but doing something about it, may help delay or prevent its onset.

Alzheimer’s disease is a progressive form of dementia (loss of brain function) that affects memory, cognition and behavior to an extent that it interferes with a person’s daily life and activities. Experts estimate that as many as 5.1 million Americans have Alzheimer’s. There is no cure, but the symptoms can be treated by medications that may help maintain thinking, memory, and speaking skills and may help with certain behavioral problems.

Damage to the brain begins 10 to 20 years before symptoms are evident, but

S

experts aren’t sure what initiates the disease process.

Abnormal clumps (amyloid plaques) and tangled bundles of fibers (neurofibrillary tangles) begin to develop in the brain. As more plaques and tangles develop, nerve cells (neurons) in the brain work less efficiently, lose their ability to function and communicate with each other, and eventually die. As neurons continue to die, brain tissue shrinks.

Although Alzheimer’s is not a normal part of aging, advanced age is a risk factor, as is family history and heredity. t But whether or not a person develops Alzheimer’s is not entirely up to genetics. Many people who have the form of the Alzheimer’s gene that increases risk of the disease, APOE-e4, don’t develop the disease; and many people without the gene do.

For the 25 percent of Americans who have the Alzheimer’s gene—and also

for those who don’t—the risk of developing Alzheimer’s can be decreased by improvements in lifestyle factors such as nutrition, sleep, and mental, physical and social activity.

Here’s what can be done now that may help delay or prevent the possible onset of Alzheimer’s disease: What’s good for your heart is good for your head. A healthy heart and circulatory system help nourish the brain with oxygen and nutrients.

Work with your doctor to monitor your heart health and treat any problems such as high blood pressure, heart disease, stroke, diabetes and high cholesterol. Be physically active and enjoy a heart-healthy eating style such as a Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) Eating Plan, which include a wide variety of foods that are good sources of antioxidants and omega-3 fatty acids.

• Foods rich in antioxidants: Dark-

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2011

skinned fruits and vegetables such as spinach, asparagus, red bell pepper, raisins, berries and cherries; spices such as turmeric or curry; nuts such as almonds, pecans and walnuts; black and green tea; coffee in moderation; dark chocolate in moderation; and red wine in moderation (or Concord grape juice).

• Foods rich in omega-3 fatty acids: Cold-water/fatty fi sh such as halibut, mackerel, salmon, trout and tuna; walnuts; ground flaxseed.

“There are no specific dietary recommendations to help reduce risk of Alzheimer’s disease,” says Lynn Spalding, RD, CSG, board certified specialist in gerontological nutrition.

“It’s an area that’s evolving and currently, there isn’t adequate evidence to make specific recommendations. That said, it makes a lot of sense to include foods that are good sources of omega-3 fatty acids and antioxidants to decrease oxidative damage to cells. Also, after age 55, taking supplements of vitamins B12 and D is often recommended.”

Protect yourself from head trauma. Buckle your seat belt, wear a helmet during sports and fall-proof your home.

Age well. Strategies for healthy aging may keep your body and brain fit.

Maintain a healthy weight, get enough sleep, avoid tobacco and excess alcohol, stay socially connected and exercise your body and mind.

For more information, visit the Alzheimer’s Association Web site: alz.org

Cover

Krista Ried keeps healthy with her active lifestyle Krista Ried, 39, of Mason, makes it a priority to stay active and fit. Her secret: yoga, running and working out at Mason’s Snap Fitness when her children go to bed. “Once you feel the burn of a good workout, and the benefits of eating healthy, your body will thank you and keep asking for more!” Ried, who is the supervisor of teacher certification for the State of Michigan, said she struggles to stay on track with food sometimes, however she’s learned to plan ahead. “I really love food,” she explained. “I try to focus on the vegetables and fruit, then add the rest after. My family works hard to avoid the pre-fab and processed foods. As a working mom with a busy family, meal prep has to be fast but healthy. Tricky business! I plan ahead, shop purposefully, and keep the refrigerator well stocked with fresh, healthy food options.” Her advice to others? “Know what you are eating and the value of what you are eating as it compares to your exercise plan and fitness level,” she said. “If I take in 900 calories in one sitting, for me, that means I need to up my calorie burn. I need to have a plan for how to do that and decide whether it is worth it to me.”

OCTOBER 2011

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

21

How do you define fit?

I

n April we asked readers who were between the ages of 50-59 the question: How do you define fit? The answers were impressive. In that issue we featured some of the fittest 50-year-olds in the area. The Fit Over 60+ panel was so excited at the response, and the results, of our fitness call, that they decided to find out what readers who were over the age of 60 thought of fitness.

And wow, did the answers come flooding in. On the following pages you’ll find exemplary individuals we thought fit the bill when it comes to a healthy lifestyle.

This isn’t a contest, but a celebration of those in the community who believe in their health, are an example to all, and most of all O V E R have a passion for well being.

There are almost as many ways to define fitness as there are ways to become fit. Is a fit person a runner? A cyclist? A vegan? A weight lifter? One question that stood out during this discussion: Is it more impressive to compete on a high level as a triathlete, or stay in shape (and sane) with a full time job and three children to raise?

The Healthy & Fit Magazine “Fit Over 60+” panel wrestled with these questions. The panel, featured at right, was charged with the task of finding individuals in the readership area that help define fitness. The panel screened several applications, picking out four individuals who they agreed exemplified fitness for a variety of reasons.

Take a look at those selected, see what they believe it takes to stay healthy and fit, and you’ll read some inspiring and touching stories. For whatever reason, they were motivated to become fit and keep it going.

They prove it’s never too late to improve your life.

A special thanks to David Hutchins who chaired the panel and helped put this idea into motion.

Enjoy this special feature on the following pages. Because we had such a great response, we’ll do this again next year. Look in future issues, and on our Web site, for entry calls for the Fit Over 50 issue that will appear April 2012.

+ 60

MEET THE PANEL DAVID HUTCHINS David Hutchins is a healthy lifestyle guru. He is an MSU graduate and is a health and life insurance agent at W.D. Guerre & Associates Insurance, in downtown Lansing. He’s a strong believer in health and fitness for a better and more enjoyable life and one of the principles behind the Fit Over 50 and Fit Over 60+ panel. His motto: “Our bodies our are vehicles.”

CHRIS JOHNSON Chris Johnson is a nationally recognized speaker and author. For over 25 years he has earned the reputation of providing lifestyle modification strategies with integrity and compassion. He holds a Master’s Degree in Exercise Physiology from Michigan State University, and certifications from the American College of Sports Medicine, National Academy of Sports Medicine and the American Council on Exercise, along with over 16,000 hours of one-on-one personal training.

REBECCA KLINGER Rebecca Klinger, co-owner of State of Fitness, is a certified athletic trainer and personal trainer. Rebecca attended the Titleist Performance Institute to become a level two certified golf fitness instructor and certified golf medical instructor and is enrolled in the Gray Institute of Functional Transformation (GIFT) program. Her expertise includes healthy lifestyle management, rehabilitation of injuries, golf fitness and medical instruction, and improving sports performance of high school, collegiate, Olympic, and professional athletes.

GABE ZUSSMAN Gabe Zussman, co-owner and founder of the Trainers Studio, is a certified personal trainer. He specializes in golf fitness certified through the Titleist performance institute. He has over 20 years of experience in the fitness industry. He has worked as a physical therapy aide,taught group fitness classes,acted as a fitness coordinator and a health club manager,prior to becoming a partner in the Trainers Studio.

KAREN GILES-SMITH Karen is a freelance writer, wellness coach and registered dietitian based in Mason, Michigan. She specializes in nutrition, health and wellness writing and one-on-one coaching. She has written on the topics of nutrition and fitness, diabetes, distance education, child welfare, fly fishing and nature preservation for consumer and trade magazines. Karen is a contributing writer for Healthy & Fit Magazine.

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OCTOBER 2011

60+ O

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LESSONS LEARNED JEFF SHAPIRO, 60, HASLETT

5’11” • 168 lbs • Married: NO • Children: YES

eff Shapiro’s will power and fear of dying at a young age, like his father, have transformed him into a healthy individual. “My father passed away when he was 50,” Shapiro said. “He did not live a healthy lifestyle. He didn’t exercise. He ate the wrong food and died of a heart attack. I swore that would not happen to me.” Shapiro plans a whole week of workouts and diets, and more importantly, sticks to those plans that have kept him in shape. He works out during the week at the gym, or on his own, making sure that he keeps things interesting, including working out with his trainer, Rebecca Klinger. He takes daily supplements that include fish oil and multiple vitamins, makes sure to eat plenty of salads and proteins that include legumes and nuts. “For me, a healthy lifestyle is all about scheduling and repetition,” he said. “If you can fit your workouts and eating habits into a busy schedule, you will find success. When my colleagues go to lunch every day, I go to the gym. I plan my meals, sometimes days in advance. I stray, sometimes, but I always get back on track quickly.” He said its never too late for anyone, regardless of age, to live a healthier lifestyle. “If you truly want to be fit, it’s important to love the energy, attitude and good feeling that a workout provides. Vary your workouts so you don’t get bored.

Take joy in the way you feel and look.”

J

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FITNESS EVERYWHERE BETTY LATHROP, 67, JACKSON

5’5” • 127 lbs • Married: YES • Children: YES (3)

fter watching a 10K race that one of her children was competing in, Betty Lathrop, 67, decided that she too, could race after seeing older contestants run by. That was 24 years and several races ago. Now the fitness aficionado leads a lifestyle that keeps her happy, active and oh-so healthy.

“My active lifestyle promotes healthy eating, relieves stress, provides energy to have fun with my 13 grandchildren, and makes me very enthusiastic,” she said. “I’ve gained new friends. Fitness is always on my daily to-do list, right at the top.” Lathrop prides herself on making sure to eat smaller portions of food during the day, with an emphasis on lean meats, fruits, vegetables, some dairy and grains, and occasional bread. She’s run several shorter 5K and 10K races since her epiphany, 14 marathons and triathlons. She said she’s run more than 100 races since that day when she was 43. “I never realized I had such a competitive spirit,” she said. Her running, and dedication, and the confidence in competing at longer distances, has created opportunities she never thought would happen. “Being fit has given me the courage to try other things like ZIP lining on Costa Rica; swimming with dolphins and parasailing in Mexico; hiking on glaciers in Alaska; and biking down a volcano in Hawaii.”

Her husband, David, also runs three miles a day, five to six days of the week, but doesn’t compete. He’s in shape, like Lathrop, which helps them stay active with the grandchildren. “I highly recommend an active lifestyle,” she said. “You feel fantastic. Attend a local race and become inspired by older athletes, like I did.

A

REBECCA SAYS: “Betty is amazing. Anytime a person plans a vacation to be active and try new things to stay fit, I’m impressed.

She has great muscle tone for someone her age. Her active lifestyle is inspiring.”

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2011

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HAVING FUN GEORGE MELUCH, 63, HASLETT

6’1” • 200 lbs • Married: YES • Children: YES (2)

eorge Meluch, 63, of Haslett, has a healthy lifestyle figured out. To him, being active and eating right is fun, and that’s what keeps him going. “I started with tennis when I was in grade school, played hockey in high school, served with the 101st Airborne in Vietnam and ran soon after,” he said. “I’ve been on week-long canoe trips, ran triathlons, tried rollerblading, backpacking and skydiving. I really enjoy staying active, especially outdoors.”

Meluch, who is a chiropractor at Meridian Chiropractic, has something planned every day of the week, whether it’s weightlifting, yoga or Qi Gong, the practice of aligning breath, movement, and awareness for health of mind, body, and spirit. He also enjoys a diet low on carbs, light on the grains with lots of beets. “If I’m asked what to look for on a food label, my response is, ‘If you’re looking at a label, you’re in the wrong department,’” he said. His advice for others is simple: enjoy an active lifestyle. “Mary Poppins said it best, ‘to have begun is half done,” he quipped. “I would advise starting now.

Throw a rock in the air, and wherever it lands, do some pushups.

And, most importantly, make it fun!”

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60+ O

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GABE SAYS: “There are so many ways to live a healthy lifestyle. Be creative. George proves that with all the variety he incorporates in his workouts. I love his positive energy, it’s infectious.”

FITNESS EVERYWHERE JOHNNY ROSSI, 61, LANSING

5’8” • 162 lbs • Married: YES • Children: NO

he idea of being fit, and living a healthy lifestyle, was planted in Johnny Rossi, 61, of Lansing. Rossi recalls his grandfather instructing him to eat everything, but in moderation, and not too much of any one thing. He said his parents are in their mid-80s, active and very healthy. “When I was young I used to hear my family say, ‘If you don’t have your health, you have nothing,’” he said. “I have never forgotten that and find it to be truer than ever as time moves on.” Being healthy and staying on task wasn’t easy and it certainly didn’t happen overnight, but Rossi, never gave up on himself. He said his healthy habits took years to develop, first learning how to eat, then incorporating exercise. His weight dropped by following Weight Watchers and the IncentaHealth program through his work at the Board of Water and Light. “The one thing I’ve learned from my fitness routine is that food really keeps you going,” he said. “It may take a while to find the right path, but you can do it. Even if you have to stop for a while, that is OK. Just pick it up again and little by little you will begin to form good health habits.”

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OCTOBER 2011

KAREN SAYS: “I’m impressed with how

Johnny approached fitness: Small steps over time. He also has a sensible approach to nutrition and a great attitude about lifelong wellness: “Never throw in the towel. This is your life.”

www.healthyandfitmagazine.com • Healthy & Fit

25

Skin

Mohs skin cancer surgery

A skin cancer treatment that’s stood the test of time. by Dr. Marcy Street s the field of dermatology looks to advance the treatment of skin cancer, one surgical technique has stood the test of time.

Mohs micrographic surgery or “Mohs Surgery,” developed by Dr. Frederic Mohs in the 1930’s, is still embraced by the medical community for its successful outcome. As skin cancer continues to rise, Mohs surgery will play a life saving role for generations to come.

of tissue at a time until all cancerous cells, invisible to the naked eye, are no longer detected under the microscope. If the area is clear the surgery is over, if not, more tissue is removed.

Mohs removes doubt and replaces it with a peace of mind that your cancer is gone. It is the best procedure for preserving the skin surrounding the cancer.

What makes Mohs special?

If you have been diagnosed with skin cancer, you will likely be a candidate for removal if: • Your cancer is likely to return – you have an irregular border and your cancer had a history of being removed and it reoccurred • Your skin cancer is located in a visible area or where your tissue needs to be preserved – ears, nose, eyelids, cheek • Your skin cancer is growing quickly or has a high risk of spreading to other parts of the body

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Having completed additional medical training with Dr. Frederic Mohs at the Mayo Clinic in Minnesota, I became a Mohs surgeon and saw firsthand what makes this treatment so special. Unlike other surgeries, Mohs requires the surgeon to examine the cancerous tissue under a microscope during the surgery, rather than after the surgery. This eliminates the need to “estimate” how far the cancer has spread.

The Mohs surgeon removes thin layers

Are you a candidate for Mohs?

We know skin Skin cancer rates are increasing nationwide. Fortunately, Mohs surgery is one way to combat this growing disease.

However, prevention and detection should start in the home, before the medical diagnosis. Be aware of changing, bleeding, or discolored moles. As a Mohs surgeon and board certified dermatologist, I urge you to do regular self exams.

When detected early, skin cancer is curable.

Dr. Marcy Street is a board certified dermatologist, Mayo Clinic and fellowship trained MOHS skin cancer surgeon, specializing in skin cancer and skin cancer prevention. She has been practicing dermatology in East Lansing for over 20 years. She is the Founder and Medical Director of Doctor’s Approach Dermatology, MedSpa and Skin Care Products. Dr. Street was featured on “The Doctors” (CBS) where she discussed the benefits of Blu-Light Therapy, a treatment to prevent skin cancer. Call her at (517)364-8170

Girls fastpitch softball instruction!

Since Opening in 2007, West Coast Fundamnetals students have achieved: • 2 Collegiate National Titles • 1 National Tournament MVP • Over 30 College Scholarships • 4 Pitchers in the MHSSA Semi/Finals

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West Coast Fundamentals (517) 420-1099 www.westcoastfundamentals.com

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2011

Fitness

Baby, it’s cold outside

Tips to stay safe when excersing in the cold. by Gina Keilen old winter months don’t have to force you indoors.

With the proper precautions, you can continue your regular exercise routine and enjoy the winter wonderland.

keep you dry and warm,” she says. On top of this, Hayden recommends a layer of fleece or wool for insulation. The outer layer should be waterproof, breathable, and lightweight. Avoid cotton in any of the layers as it absorbs moisture and stays wet for a long time.

Comfort

Coverage

Determining what to wear for winter weather is a balance between coverage and comfort. It’s important to wear enough clothing to prevent frostbite and/ or hypothermia, but not so much that your body feels like it’s in the tropics.

Dressing in layers is key says Lianna Hadden, MS, ATC, an athletic trainer at Michigan State University.

Having several layers of lightweight clothing is better than a single, bulky layer, says Hadden, because it provides better insulation and the option of removing layers as body heat is generated. “Have a base layer of synthetic material that can wick away moisture to

Ears and fingers need to be covered adequately and, in extreme cold or wind, a scarf or mask may be necessary.

Hadden suggests wearing a neck-warmer that isn’t too constricting but can help warm the air as it’s breathed in.

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Cautions Reflective clothing is also essential as winter brings about fewer hours of daylight.

“As always, a good fitting, comfortable shoe is important,” says Hadden. “If individuals find it difficult to run in the snow, there are many products to use with their current shoes known as ice

grippers.” While the ice can be slippery, snow can hide potholes or debris, so try to stick to known routes and terrain with minimal snow cover.

It may take longer for muscles to acclimate to the cold. “Warm up with at least 10 minutes of light walking or jogging to get your heart rate up and muscles warmed up,” suggests Hadden.

“To avoid injury, a light stretch should be done after your body is warm.”

Be sure to drink water throughout the day as well as during the activity. When exercising in the cold, sweating may be reduced and signs of dehydration may not be as evident. o If temperatures fall below 0 F, it may be best to rest on that day or head to a gym.

Gina Keilen is a registered dietitian formerly of the Greater Lansing area, now living in Howell. She works at University of Michigan Hospital as a Food Service Manager.

“I think my child stutters.

What can I do?”

Researchers at MSU are conducting a study on brain development in children 3-10 years old to learn more about the causes of stuttering and to develop better prevention and treatment tools. Who can help? Both children who stutter and those who do not are invited to participate!

You will be compensated for your time.

For more information on this study, call

(517) 884-2257

or email hickskr@msu.edu.

Michigan State University Department of Communicative Sciences and Disorders 117 Oyer Bldg, East Lansing, MI 48824 www.changlab.cas.msu.edu

OCTOBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

27

Diet

Healthy school lunch: Cash or carry?

With these tips, nutritious noshing is in the bag (or cafeteria) by Karen Giles-Smith t school, eating a nutrient-rich lunch helps kids and teens refuel their brains and bodies.

Students who eat lunch are better able to concentrate in the classroom, meet their nutrient needs for proper growth and development, and have the energy for afterschool sports and activities.

Whether lunch is packed at home or selected from the school menu, below are some tried-andtrue tips to help make lunchtime at school nutritious and delicious.

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yogurt and trail mix, bean salads, cheese and crackers, chicken tenders, chicken salad, tuna salad or egg salad.

The magic number: For a nutrient-rich lunch, include foods from at least three food groups. After you’ve covered the

School lunch smarts

Pack a power lunch In the tummy, not the trash: When kids help plan their lunches, they’re more likely to eat them. Together, develop a list of favorite lunch items and foods your child is interested in trying, then take a trip to the grocery store.

Borrowed time: Take time on the weekend or the night before to bag lunch items for each day.

Banish sandwich blues: Some kids don’t like sandwiches or quickly get tired of the old standbys. Try alternatives for regular bread such as bagels, English muffins, focaccia bread, or tortillas. Or mix it up with pasta salads, hummus with pita bread and raw veggies, cottage cheese and fruit, hard-boiled eggs, macaroni and cheese,

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low-fat or fat free white or chocolate milk, boosts the lunch’s nutritional value.

Smart sipping: Other than milk, smart beverage choices include water and 100 percent fruit or vegetable juice.

Keep it safe: If lunches aren’t refrigerated, pack them in an insulated cooler with a freezer pack or a frozen 100% juice box.

bases, it’s fine to add a sweet or other treat.

Think small: Kids are more likely to eat fruits and vegetables if they’re bite-sized such as baby carrots, pea pods, grapes, apple slices or orange sections.

Milk money: Adding milk, such as

Healthy & Fit • www.healthyandfitmagazine.com

The new look of school meals: School meals are a nutritious and economical option.

The National School Lunch Program requires that meals served in most schools meet standards for calories, fat, vitamins and minerals. In addition, to comply with the USDA Healthy, Hungerfree Kids Act by 2012, schools are making over their menus to include more fruits, vegetables, beans, legumes, whole grains and low-fat and fat-free milk, and less saturated fat, trans fat and sodium.

Recess first: Studies show that students eat better if they participate in recess before lunch rather than after. When recess follows lunch, students are more likely to gobble a few bites of food and trash the rest in order to spend more time on the playground.

Get involved: If you’d like to help improve the school nutrition environment, volunteer to be a member of the PTO or the school’s wellness team.

OCTOBER 2011

Diet

If you carry, be smart

Make sure to keep your child’s packed lunches safe and healthy. any families will choose to pack lunches for their kids to make sure they are making healthy food choices. The Michigan Department of Agriculture & Rural Development (MDARD) reminds parents to follow some basic food safety guidelines when packing lunches for their children, to reduce the risk of foodborne illness and to make sure those healthy choices stay healthy.

“Preparing lunches for your children to take to school means food can go unrefrigerated for extended periods of time,” said MDARD Director Keith Creagh.

“By taking a few food safety precautions, you can help reduce the risk of your child’s lunch becoming a breeding ground for food-borne illness.”

Tips for assuring your child’s lunch is safe: · Put something cold in the lunch box. A fun trick is to freeze a juice box overnight and put it right next

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any distance, any pace! runners & walkers welcome!

to a sandwich. This ensures the sandwich won’t get too warm and your child still has a cold drink at lunchtime! If you don’t want to take a juice box, a small, plastic refrigerator container filled with water and put into the freezer the night before will work too. You can also place icepacks between food items to keep them colder longer. · Freeze your sandwiches. This works better with coarse-textured breads that won’t get soggy when they thaw. The sandwich will be thawed by the time your child eats lunch, and it keeps everything else in the lunch box cold. (If your child likes lettuce, tomato and mayonnaise, pack those separately. They don’t freeze well, and your child may not like the taste when they thaw.) · Rinse fruits and vegetables under running tap water, including those with skins and rinds that are not eaten. Dry with a paper towel. · Use a thermos to keep milk or juice

A Women’s

cold until lunchtime. Some juices don’t even need to be refrigerated. · Remind your child to keep his/her lunch in the coolest place possible.

If the school has a refrigerator available for students to use, have your child store the lunch there. · Keep it clean! Make sure the countertops are clean when preparing the lunch and regularly wash and sanitize your child’s lunch box. Show your child proper hand washing, using warm, soapy water, before they eat. Hand washing is even more critical to help stop the transmission of diseases like influenza.

For more information, visit www. michigan.gov/foodsafety or www. foodsafety.gov; call the U.S. Food and Drug Administration Food Information Line at 888-SAFE-FOOD; or contact your local Michigan State University Extension office.

+ 50

Training Group

Couch to 5k Join us for a 10-week fall training program!

Our expert coaches and group camaraderie will help you reach new fitness goals. This program is geared towards women 50+, but we welcome women of any age!

Program Details: WHEN: The program runs from October 4 - December 10. The goal event is the Jingle Belle All-Women’s 5K. WHERE: Training takes place Tuesdays at 6 p.m., from the Delta Township Library, and Saturdays at 8:30 a.m. at Hawk Island Park in Lansing.

REGISTER: Online at Playmakers.com/TrainingTeams or register any time at Playmakers.

COST: $60 online; $65 paper registration

Program Kick-off: Join us Sunday, October 2, from 6-7:30 p.m. at Playmakers for our Program Kick-Off Event! Plan to attend the program overview that will take place at 6:30 p.m.

QUESTIONS/ CONTACT: Judy Seck, judyseck@sbcglobal.net, or 517-749-8091; Debbie Richards, richadebbie@gmail.com or 517-896-2800 OCTOBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

29

Health

Jack of all trades

Take a healthy look at the versatile pumpkin. by Lisa Marie Metzler e can thank the Irish for introducing us to pumpkin carving.

Actually, the Irish used potatoes and turnips but once they came across the pond they discovered our native pumpkins were better for carving. The pumpkin is so versatile and economical.

Read on to see just how many uses there are for this Halloween favorite.

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From the porch to the pantry Jack-O-Lanterns are perfect for carving but not for eating. Pumpkins labeled “sugar” or “sweet” such as Cinderella, Sugar Pie and Red Kuri, have a sweeter flesh and are perfect for pies, pancakes, muffins and even martinis!

These varieties aren’t as easy to carve but they make for beautiful fall table scapes or front porch decor. After their decorative duties are finished you can use them for a variety of tasty and healthy fall treats. One cup of cooked, non-salted pumpkin is just 49 calories. It boasts 3 grams of fiber and a hearty source of Vitamin A, E and C. Plus B6, potassium, manganese, riboflavin and disease fighting antioxidants.

With a basic puree you have endless possibilities. Simply scoop out the seeds and place the pumpkin cut-side down in a baking dish with a cup of water or in a covered container and bake for 45-90 minutes at 350 degrees (depending on pumpkin size) until tender. Once it is cooled, scoop out the flesh and puree in a food processor. You can even freeze portions you’re not using right away.

Pumpkin seeds (pepitas) pack a whopping 9 grams of protein per ounce, plus loads of iron, manganese, zinc,magnesium and vitamin K so you get a lot of good stuff for the 146 calories per ounce. Bake these tasty treats by rinsing them first in a strainer. It’s best to do this before the pulp dries on. Soak them overnight in salt water and then place in a single layer to dry. Lightly coat with extra virgin olive oil and your choice of spices and salt. Place on a non-stick baking sheet and bake at 325 degrees for about 20 minutes. (Start checking after just 10 minutes. You don’t want burned seeds after all that prep time!) If you don’t like seeds then toss 30

them out for the birds. They’ll be singing happy tunes for you.

snowman by stacking using bamboo skewers.

Jack of all trades

Weekend pancakes: Who doesn’t like a

You’ve probably seen or attempted to carve out those elaborate designs on your pumpkin but once Halloween night is over the artistic, lonely pumpkin sits on the porch until someone finally decides to toss it. While traditional Jack-O-Lanterns aren’t tasty for humans, deer, squirrels, raccoons and other critters love them.

If you’re not in a woodsy area you can still use Jack-O-Lanterns as pots to hold your fall mums and create a colorful outdoor display. Once the pumpkin starts to soften and decay, just place the whole pumpkin into its permanent place in your yard or garden. The pumpkin will compost and provide fertilizer for the new mums.

Those adorable mini jacks can create a cozy and warm feeling on chilly fall night. Just carve out a hole in the top of the mini and hollow out a space for a tea or votive candle and place several mini pumpkins on coffee tables, mantles or your dining room table. Pumpkins that are used for display only and not carved can usually survive til Christmas.

Paint the pumpkins white and create a

Healthy & Fit • www.healthyandfitmagazine.com

hearty breakfast of pancakes before raking the leaves? Add some pumpkin puree to your pancake mix. Add 1/2 - 1 cup puree and some cinnamon and nutmeg or even pumpkin pie spice to your favorite pancake recipe. The puree will turn ordinary pancakes into something special.

Pumpkin shake: Combine two scoops of low-fat vanilla ice cream or frozen yogurt and a half-cup low-fat milk to three tablespoons of puree. Add a dash of cinnamon or pumpkin pie spice to enhance the flavor and blend.

Pumpkin martini: While the kids enjoy

their shake, create your own grown-up cocktail. Fill a shaker with ice, and add a tablespoon of pumpkin puree and two ounces a flavored vodka like vanilla, cinnamon or ginger. Add a splash of lime juice and a tiny squeeze of honey. Shake and strain into a glass over ice.

Get outdoors and enjoy the crisp air and beautiful fall foliage. Before you know it, the other “Jack” will be around the corner. ... Jack Frost!

OCTOBER 2011

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Get Healthy! Michigan Magazine The Special Preview Edition

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Opportunity to sneak peak the Winter 2011 Issue.

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GAMEPLAN LEARN HOW YOU CAN TAKE PART IN THIS EXCITING MOVEMENT P/ P/ P/ P/ P/

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©2011 Digital 10 Media. All rights reserved.

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We started the Get Healthy! Michigan movement to help educate communities on how to live a healthier lifestyle – period. We began our statewide promotion in late July and now we are ready to bring it to local communities. Everything kicked off with back-to-back health events: Healthy & Fit Magazine Expo on 9/17 and Get Healthy! Howell Day on 9/24. We will continue with Get Healthy! Dinner Talk, Get Healthy! Trails, Get Healthy! Cooking in an effort to educate people on all aspects of health and wellness. We look forward to launching our full Get Healthy!

Michigan Magazine, coming soon to a Get Healthy! Michigan Wellness Center near you. We hope you enjoy this preview issue…and Get Healthy, Michigan!

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EXECUTIVE PUBLISHER Digital 10 Media 39500 High Pointe Blvd. Ste. 220 Novi, MI 48375

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PUBLISHER AND EDITOR-IN-CHIEF Tim Kissman

- The Get Healthy! Michigan Team

ADVERTISING Digital 10 Media Kissco Publishing

Get Healthy! Michigan mission and vision is ex5 The plained here.

CONTRIBUTING WRITERS Alex Curtis spoonfullofsugarfee.com

Get Healthy! Dinner Talks can help you 6 The get healthier at the kitchen table.

7 8

SUBSCRIBE ONLINE www.gethealthymichigan.com

Back2Back events are just the start of the Get Healthy! Day movement.

For advertising information

Get Healthy! Trails provides the information to access Michigan’s countless trail systems.

248.488.5570

info@digital10media.com or

571.244.1844

shows, a cookbook and plenty 9 Cooking of recipes are just the start of Get Healthy! Cooking so sweet: Snacking at your desk can 11 Not pack on extra pounds.

13 Fit tips: There is always time to exercise. goulosh has never tasted so good, or 15 Grandma’s has been so good for you.

WINTER 2011

tim@healthyandfitmagazine.com

Get Healthy! Michigan is a trademarked, quarterly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed by paid subscription through Get Healthy! Michigan Wellness Centers. This magazine is published by Digital 10 Media, through 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 Get Healthy! Michigan are not necessarily those of the publisher. Get Healthy! Michigan, Digital 10 Media, Kissco Publishing, LLC, 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.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

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Cooking

Trails

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Wellness works!

The Get Healthy! Michigan™ movement’s key ingredient is a healthy dose of wellness centers.

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et Healthy! Michigan™ is a statewide movement dedicated to encouraging individual health and wellness through partnerships with local health experts, businesses and media. According to America’s Health Ranking by United Health Foundation, Michigan faces an unsettling obesity rate of 30.3 percent of the population. Get Healthy! Michigan engages communities to get involved, make a positive change and help Michigan citizens become healthier.

Get Healthy! Michigan is not a simple awareness campaign. To take the movement to the next level and make the overall movement successful, Get Healthy!

Michigan Wellness Centers and Reward Card program were developed.

Wellness Centers make it easy to get involved and the Reward program helps to stay involved through incentives.

These programs will be promoted through the Get Healthy!

Michigan website, state and local advertising, as well as through targeted Social Media efforts.

place for community members to receive and activate their Get Healthy! Michigan Reward Card, so they are also on their way toward earning cash rewards on products and services from Community Health Partners. Get Healthy! Michigan is well on its way to establishing over 300 Wellness Centers by 2015, translating into more than 500,000 Reward Card members statewide.

Wellness Centers

Reward Cards

Get Healthy! Michigan Wellness Centers are strategically placed throughout Michigan so that everyone can seek out the resources to live a healthier lifestyle.

Wellness Centers are the only

The Get Healthy! Michigan Reward Card can be used whenever making purchases at any of the Community Health Team locations, where you will receive a special discount offering or reward dollars for future purchas-

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To empower Michigan communities and make the movement successful, Get Healthy!

Michigan Official Wellness Centers are strategically opening through out Michigan. Above is picture of Innate Chiropractic Center which has been selected as one of the Official Wellness Center of Lansing. Below right is an example of the Get Healthy! Michigan™ rewards card.

es. This will also apply when choosing a Get Healthy! menu item from participating restaurants. For more information please visit gethealthymichigan.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

WINTER 2011

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It’s dinner time!

Get Healthy! Dinner Talk™ is an event you can truly sink your teeth into.

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et Healthy! Dinner Talk™ is the official Get Healthy!

Michigan educational wellness event, center around the most current information available to help people in their communities make lifestyle changes that will have a real impact.

Hosting these signature Get Healthy! Michigan events are

What people are saying: “This was awesome! I learned so much that I never knew.”

- Brittany B. “I’m really happy I came. I was thanking my grandma for inviting me.” - Kaitlyn C. “Terrific! Far beyond what I thought it might be.” - Ron S.

selected health experts, who will educate attendees on the overall philosophy and strategic approach to achieve optimum health and wellness. Each Dinner Talk includes dinner and vital information that will help people live a healthier life.

People are raving about these monthly Dinner Talk event being held at select Get Healthy! Michi-

WINTER 2011

Get Healthy! Michigan™ is a statewide campaign dedicated to encouraging individuals’ overall health with the Get Healthy! Dinner Talk™ program. Above Dr. Christophe Dean, Dean Chiropractic. is speaking at the inaugural Get Healthy! Dinner Talk™ at Peabody’s Restaurant in Birmingham, MI. Check out GetHealthyTalk.com for more information.

gan community restaurants. “I learned so much” and “I didn’t know that I could do little things every day and make such a huge difference” are just a sample of what is being said. Locations such as Peabody’s in Birmingham and Hershey’s Steak & Seafood in East Lansing are just a couple of the locations that are learning firsthand how many people are making a conscious effort to get healthy...and the list is growing every week with restaurants that see the advantages of hosting Dinner Talk events at their restaurant.

People who get involved in the Get Healthy! Michigan movement also can’t believe that they can get rewarded for being healthy. Each partner restaurant gives Get

Healthy! Michigan Reward Card members a percentage of their bill to be used the next time they visit rewards; all they need to do is order one of the healthy food items on the menu and they get “rewarded.”

What could be better? Learn what it takes to become healthy, use the tools you have been taught, and start your way down the road to living a happier, healthier life…simple! With overwhelming participation throughout Michigan, Get Healthy!

Dinner Talk events will be provided in more than 100 local communities by the end of 2012.

For more information about Get Healthy! Michigan and to sign up to attend a Dinner Talk in your area, visit gethealthytalk.com.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

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Free events!

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We’ll provide the entertainment, education and opportunity ... you just have to show up!

BACK2BACK

The 2011

Healthy & Fit Expo Magazine

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his year was kicked off with back-to-back events in Lansing and Howell. Get Healthy! Michigan, which launched a statewide media campaign in late July, is continuing its effort to make Michigan a healthier state.

We kicked off with the 5th annual Healthy & Fit Magazine Expo, official Get Healthy! Michigan event. This is a free event that is fun for all ages. Vendors from across the Lansing area offer the newest, innovative health and fitness information. The event offers health screenings, healthy eating tips and interactive workout and sports areas. The demonstration stage features exciting live workouts including Jazzercise, Pilates, Zumba and more.

Our back-to-back events continue with Get Healthy!

Howell Day. The event continued the momentum the following weekend at Howell City Park. The event featured local businesses and healthcare providers offering area residents a family-friendly event to showcase community health and wellness. Examples of participating community businesses, include dentists, chiropractors, hospitals, gyms and many other health-related businesses.

This is a huge step toward a healthier Michigan, and we are very excited at the interest and involvement already shown in these two areas. We are well on our way building Get Healthy! Day into 50 statewide events by the year 2015. On December 16, 2011, Get Healthy! Michigan will announce the 10 additional cities awarded a Get Healthy! Day event for 2012.

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The Healthy & Fit Expo September 17, 2011 September 17, 2011 Lansing Center Lansing Center www.healthyfitexpo.com 10am to 4pm Free Admission This year’s Healthy & Fit Expo will feature favorite activities like Zumba, kettlebells, Olympic Weightlifting and more! Don’t miss out on the free health screenings with physicians from McLaren Medical Group, and be sure to look for the Tiki Head inflatable climbing wall and obstacle course for the kids. Lace up those sneakers, and we’ll see you there! For more info, MARK visitCOMMUNITY www.healthyfi texpo.com. EVENT MARK Get Healthy! Howell Day September 24, 2011 Howell City Park 12pm to 8pm Free Admission Let’s get healthy in Howell!

Get Healthy! Howell Day will feature health screenings, healthy eating tips and interactive workout and sports areas. Work up an appetite in the sand volleyball activity area, then head over to the healthy BBQ cook out. Before you leave, get your chompers checked courtesy of Howell Family Dentists. Visit www.gethealthyday.com for more info!

GET HEALTHY! MICHIGAN • gethealthymichigan.com

WINTER 2011

Trails

Outdoor action!

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Being outside on a trail can reduce your stress, improve your wellbeing ... and win a car

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n addition to eating healthy foods, how many times have you been told that eating right just isn’t enough? Although eating the right foods is imperative, exercise is equally as important, whether it is light, moderate or heavy…a body in motion, stays in motion.

That’s why Get Healthy! Trails is a huge part of the Get Healthy!

Michigan, which was developed to help Michiganders become healthier. By staying mentally and physically fit you will lose weight, strengthen your heart, lower your blood pressure, and decrease stress. Exercise, by simply walking, hiking or biking in a natural setting provides many health benefits.

Michigan boasts more trails than anywhere in America, from the Detroit Metro area to the shores of Lake Superior, so it’s likely there is a trail near your community.

Get Healthy! Trails can help the overall effort to educate and encourage individuals to take charge of their personal health and wellness…so each month we will hold a Trail Event in a different community throughout Michigan.

We will have different levels of participation: running, hiking, biking…everybody can go at their own pace, just getting out there is the first step. As an added incentive, Trails of Savings

WINTER 2011

Get Healthy! Trails encourages families to take charge of their health and discover one of the hundreds of trails around the state. October 15, 2011 marks the inaugural Get Healthy! Michigan Trail Event at Hawk Island in Lansing, Michigan. The paved, non-motorized pathway takes you 1.5 miles around scenic Hawk Island Lake. The Hawk Island trail is now an integral part of the Lansing River Trail, which winds its way through beautiful natural areas along the Sycamore

Passports will be distributed that will enable participants to collect a stamp at each event. Once the passport is complete, take it to your community Wellness Center to enter for a chance to win a brand new vehicle.

To be entered to win the vehicle, you must attend at least 10 separate Trail Events between October 15, 2011 and October 27, 2012, which is the deadline to

enter. The type of vehicle will be announced on June 12, 2012 and the winner will be announced on December 20, 2012.

Bring your family and friends for a fun and healthy trail experience.

Visit gethealthytrails.com for more information and to sign up for a Trail Event coming to your community or visit a Wellness Center to find out more.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

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Healthy eating

Cooking

Eating healthy doesn’t mean eating bland ... our site, cookbook and movement will help!

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et Healthy! Cooking is one of the key ingredients in Get Healthy!

Michigan, which is a statewide campaign to educate communities on how to live happier, healthier lives through partnerships with local health experts, health-minded businesses and targeted media messages.

Get Healthy! Cooking is centered around a cooking show, hosted by a local chef and/or food experts, that will air statewide in Secretary of State locations throughout Michigan. The show will feature the latest cooking techniques, demonstrating to viewers how simple it is to cook healthy meals.

At the end of each show viewers will be directed to the Get Healthy! Cooking website, where they can download the recipe of the meal they just saw, as well as other health-conscious recipes that they can be used daily on their journey to a healthier lifestyle.

In addition to the show, a cookbook and DVD will be produced. Every single recipe in the book will be focused on health. However, each of those recipes will carefully selected to make sure that they are as delicious as they are healthy.

We want to ensure that everybody has access to this wonderful information. So, the cookbook and the DVD with all

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Get Healthy! Cooking is centered around a cooking show, hosted by a local chef and/or food experts, that will air statewide in Secretary of State locations throughout Michigan. The show will feature the latest cooking techniques, demonstrating to viewers how simple it is to cook health meals.

show segments will be available exclusively at our Wellness Centers.

Get Healthy! Michigan is a dedicated, statewide movement to help Michigan get healthier.

Get Healthy! Cooking is doing its

part to provide communities with the proper tools to reach that goal. If we can encourage at least a hand-full of people to start living healthier, we will consider our efforts a huge success.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

WINTER 2011

Get Healthy! Michigan Partners

Congratulations Matthew Jermov & Emily Beningo

1456 Lawson Drive. Howell, MI 48843 (517) 546-2500 (Next to Kohl’s on Grand River)

Hershey’s STEAK & SEAFOOD

Snap Fitness of East Howell (located next the Secretary of State) has been selected as an offical fitness center by Get Healthy!

Michigan.

Hershey’s Steak & Seafood, located in East Lansing, has been selected as an official Get Healthy! Michigan™ restaurant. Get Healthy!

Michigan is a statewide campaign committed to promoting wellness and to improving the health of Michigan residents.

As a Get Healthy! Michigan restaurant, Hershey’s Steak & Seafood will be the host site for monthly Get Healthy! Dinner Talk™ events, which feature local community health, nutrition and fitness experts that discuss the most current wellness topics and trends.

Hershey’s Steak & Seafood’s menu will feature special Get Healthy! Michigan menu items and, when ordered, visitors will receive rewards when using an exclusive Get Healthy!

Michigan reward card.

David Finkbeiner, general manager/owner of Hershey’s Steak & Seafood restaurant, stated “We are extremely excited to be a Get Healthy! Michigan restaurant and we are eager to start hosting a monthly Get Healthy!

Dinner Talk. Our healthy restaurant choices offer a variety and value for our guests, and that’s important these days.”

Get Healthy! Michigan, states that “progressive, community-oriented restaurants like Hershey’s Steak & Seafood should be commended for ensuring that their clients have healthy food options on their menu. It clearly demonstrates that Hershey’s Steak & Seafood cares about their guests’ health and well being.”

2682 East Grand River • East Lansing, MI 48823 • (517) 337-7324 • hersheyssteakandseafood.com

WINTER 2011

GET HEALTHY! MICHIGAN • gethealthymichigan.com

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Diet

Dr. Denise Rassel Rassel-Daigneault Family Chiropractic Official Wellness Center Lansing, MI (517) 336-8880

Health means a focus on family Sharing our knowledge of chiropractic and nutrition with our patients is a joy for Rassel-Daigneault Family Chiropractic. Drs. Denise Rassel and JeanGuy Daigneault are experienced leaders who provide chiropractic care and nutritional coaching for families, as well as providing corrective care. “We are referred to by surgeons and other physicians to correct the spine and heal discs without drugs or surgery,” explains Dr. Denise. “Because our focus is on families, we take great delight in keeping children healthy and giving them a health advantage… especially since more and more children are challenged with health issues.” People often try chiropractic as their last resort… and then wish it had been their first! We see all types of patients; from newborns to seniors, from proactive care clients to patients in serious pain… all find improved health through the approach taken by our office.

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Not so sweet Snacking at work is a great way to pack on extra pounds, so stay away from it!

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n article by Sue Shellenbarger, The Battle of the Office Candy Jar (April, 2011, Wall Street Journal) raises a serious question: Although office snacks might boost morale are they also sabotaging your health? The conclusion: Based on increases in sick days, apparently the answer is yes.

It has been shown that just the sight or smell of candy, cookies, donuts and other sugary sweet concoctions triggers a desire to eat some. Since most of us are lugging around excess body-fat, this kind of morale booster is not helping our diet efforts and may inadvertently contribute to increasing sick days and perhaps anxiety, listlessness or moodiness when the resulting sugar rush wears off.

People often think they can work off these snacks with a little extra exercise or activity. However, the article accurately points out that just 2 pieces of candy each workday totals about 480 calories and explains that a person weighing 160 pounds would need to walk 157 minutes; ballroom dance 132; golf (carrying clubs) 88 minutes; backpack 56 minutes; or run fast for 29 minutes just to burn off those extra calories. Warning: You don’t even want to know the amount of exercise it would take to burn off most donuts and cookies!

In addition, these sugary treats wreak havoc with our bodies, spiking insulin levels and making fat burning impossible. “ We’ve all been conditioned to view sugary foods as ‘treats’ when maybe we need to view them as drugs,” say co-authors Dian Griesel, Ph.D. and Tom Griesel of TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust (BSH, 2011).

Do everyone in your office a favor: Discourage unhealthy office snacking and start bringing fresh fruits for the office snack bowl.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

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Healthy Lifestyle begins at &

BETTER NUTRITION AT A BETTER PRICE! • Vitamins & Herbs • Supplements • Sugar-Free Products • Weight Management • Sports Nutrition • Natural Bath & Beauty • Natural & Organic Foods • Nutrition Bars • Wheat & Gluten-Free Foods • Children Health Products

13 Stores in Michigan www.TheBetterHealthStore.com (888) 48-BETTER Lansing (East)

305 N. Clippert St. Lansing, MI 48912 (517) 332-6892

Lansing (West)

6235 West Saginaw Lansing, MI 48917 (517) 323-9186

www.TheBetterHealthStore.com WINTER 2011

© Digital 10 Media 2011

GET HEALTHY! MICHIGAN • gethealthymichigan.com

Download code reader to your smartphone and scan for website

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Fitness

Dr. Dennis Weinstein Innate Chiropractic Center Official Wellness Center Lansing, MI (517) 694.8881 chiropractorlansing.com

Connecting humans and health From my perspective, a wellness chiropractic practice is all about connecting with other human beings. It is about opening and maintaining appro-

Fit tips There is always enough time for a workout, especially with these easy exercises.

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aving a hard time finding time to work out? Don’t worry, you’re not alone! Finding one or two hours a day to hit the gym can often become an impossible task.

Carl Germano, head of R&D for SURGEX and a member of NY State Board of Nutrition suggests the following simple and convenient, plyometric exercises that do not require any fancy equipment and can all be done in less than 15 minutes from the comfort of your living room, office and even hotel room.

priate relationships based on honesty, integrity, truth and compassion. We treat our patients like adults, with love and respect, and offer them appropriate choices based on their individual goals.

As we do this we have fulfilling, enriching relationships throughout their lives, and the practice becomes a joy rather than a job. One of my long time beliefs is, “if the patients knew what I knew, they would choose to follow my recommendations.”

We want to help you become aware of how you become more healthy.

Once we do that, we will see immediate, long-lasting, transformative changes in your health, as well as with all of the other aspects of your lives, and you will begin to create the life that you have always wanted.

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Chest: Plyometric Push-ups 1. You cannot beat the simple push up for strengthening the chest, triceps and back muscles.

2. Assume the standard push up position, but on the way up you will need to quickly clap your hands and immediately place them back in the starting position.

These explosive clapping push-ups are a form of plyometrics that utilizes the elastic properties of your muscle to build strength.

Legs: Plyometric Front Quad Jumps Using a wide step or box, stand facing the step with feet shoulder width apart. In a semi-squat position, immediately jump up onto the step. Step back down softly and repeat for several minute intervals.

Legs: Plyometric Side Lateral Jumps Using a wide step or box, position yourself sideways with feet shoulder width apart. In a semi-squat position, immediately jump up onto the step. Step back down softly and repeat for several minute intervals.

Arms and Shoulders: Rubber Tension Bands In addition to plyometric exercises, for a few dollars you can purchase a variety of tension bands made of durable stretchy rubber. Once attached to a door or placed under your feet, arm curls or shoulder rotations are very quick, easy and effective

GET HEALTHY! MICHIGAN • gethealthymichigan.com

WINTER 2011

NEO TRAIL All the VIVOBAREFOOT hallmarks, now with teeth.

Featuring an ultra-thin, patented, puncture-resistant sole that allows for maximum proprioception* and maximum protection.

VIVOBAREFOOT, the original barefoot shoe, offers a full range of mens, ladies and kids product from lifestyle to performance.

To shop or find a local retailer, please visit www.vivobarefoot.com.

Introducing the VIVOBAREFOOT Training Clinic 80% of runners are injured every year.

Help us reverse the epidemic.

WINTER 2011 *Sensory feedback from the nerves in the feet.

Visit http://trainingclinic.vivobarefoot.com to read and watch barefoot training tips or register to become a barefoot running coach.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

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Recipe

Kirby K. Perrault, D.C. Okemos Family Chiropractic, PLLC Official Wellness Center Okemos, MI (517) 381.1880 okemoschiro.com

Great goulash Here’s a recipe that is gluten-free, dairy-free, yeast-free, nut-free and sugar-free!

ALEX CURTIS, SPOONFUL OF SUGAR FREE

Your body’s health is like a machine Okemos Family Chiropractic believes the human body is and will always be the greatest machine ever created, but even the greatest machines needs fine tuning. We can compare the cells in the body to a car engine. Both need the same three things to function optimally or to produce combustion.

These three things are a spark (the nervous system), proper fuel (nutrition and supplements) and oxygen. If your vehicle doesn’t have fuel or lacks a spark plug, it will not start.

As your chiropractor we remove subluxations to regulate your nervous system. Through applied kinesiology (muscle testing) we make sure you have the right fuel going into your body. Your job is to exercise and breathe correctly to get proper oxygenation. In some cases, the body has become toxic, much like “engine gunk” in your motor.

In these cases, we detoxify the body.

Are you getting the most performance from your engine (oops!) body?

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This is Alex from Spoonful of Sugar Free.This is one of my favorite recipes that my whole family enjoys.The inspiration for this came from my Grandma who made the best goulash. I remember sitting in her little kitchen and taking big helpings of this delightful tomato, beef, noodle mix from her yellow French Oven Le Creuset. Straight up comfort food.

Ingredients 1 lb ground beef 1 cup gluten-free elbow noodles. (I use Tinkyada brown rice noodles-they are my favorite! I they taste just like the real thing, and they are well-priced, too.)

2 cups diced tomatoes (I use canned) 1 large onion, chopped 2 carrots, 2 zucchini both chopped 2 15 oz. cans of beans of choice. (This time I used garbanzo and kidney beans) 1 clove garlic, minced Spices: 1 teaspoon oregano, 1 teaspoon paprika, salt and pepper to taste ***NOTE: You can change the recipe however you like.

Feel free to add any other veggies lurking in your kitchen. If you are vegan, you can omit the ground beef and just use the beans.

In a skillet, cook the ground beef with the chopped onion on medium heat. In the meantime, cook the elbow noodles according to the package. In a large saucepan, mix the cooked noodles, chopped vegetables, beans, and spices, and then add the beef-onion mix. Simmer for 20 minutes on mediumlow heat until the carrots are soft.

GET HEALTHY! MICHIGAN • gethealthymichigan.com

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Discover How You Can

Get Healthy!

To find a Wellness Center near you visit: gethealthymichigan.com

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Lansing Area

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Rassel-Daigneault Family Chiropractic Lansing / 517.336.8880

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Caruso Chiropractic Clinic Lake Orion / 248.693.4800

Shaner Chiropractic Health Center Livonia / 734.427.3550

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Innate Chiropractic Lansing / 517.694.8881

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Kramer Chiropactic Livonia / 248.615.1533

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Okemos Family Chiropractic Okemos / 517.381.1880

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Herfert Chiropractic Clinic Eastpointe / 586.772.7770

Grand Rapids Area

Metro Detroit Area 2

3

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Dean Chiropractic Berkly / 248.543.3566 DiMartino Chiropractic Center Chesterfield / 586.949.9248

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Lupo Chiropractic Center Roseville / 586.772.5876

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Washington Family ChiropracticWellness Center Shelby Twp. / 586.739.8700

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Peak Performance Chiropractic-South Grand Rapids / 616.656.1830

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Peak Performance Chiropractic-North Grand Rapids / 616.447.9888

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Hartman Family Chiropractic Jenison / 616.457.1168

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Ann Arbor Area 17

First Choice Chiropractic Ann Arbor / 734.434.1100 First Choice Chiropractic Northville / 248.465.0000

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Health First Chiropractic Sterling Hts. / 586.268.6868

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Guzzardo Chiropractic Center Clinton Twp. / 586.286.6616

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Reno Chiropractic Center Sterling Hts. / 586.264.4700

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Cousineau Chiropractic Life Center Riverview / 734.479.1880

Plymouth Wellness Center Plymouth / 734.454.5600

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Atlas Chiropractic Health Center Howell / 517.586.3888

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Get Healthy! Michigan is a trademark of Digital 10 Media. ©2011 All Rights Reserved.

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