Healthy & Fit Magazine October 2020 edition

Healthy & Fit OCTOBER 2020 HEALTHYANDFITMAGAZINE.COM

MAGAZINE

Plan Your Meals !

More 5Ks this month!

It’s pumpkin season!

Shoulder mobility solutions

Autumn walks rock!

182 100

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IN THIS ISSUE

OCTOBER 2020

Contents OCTOBER 2020 | VOLUME 16 | ISSUE 7

Editorial P10

Breathe well little one Avoid breathing disorders in children for lifelong health

P13

Fresh herbs at your fingertips Growing your own herbs indoors is easy and rewarding.

P14

Loosen up! Two mobility drills you should be doing

P16

Cheer up! 5 self-help tips to use if you’re depressed

P18

Control in the chaos Ideas on how to stay the course when times get confusing

P20

Take a walk Learn about the benefits of walking

P22

It’s pumpkin season Ideas on making the most of October’s favorite squash

P24

Rotator cuff tears Is surgery the only option?

P26

Mother Earth, Father Sky A love for nature grows stronger

P28

It’s a moral compass Why values are important

P30

Girls on the Run GOTR hosts virtual 5K on Oct. 11

P31

Biofeedback may help sadness Try Neurofeedback— It’s biofeedback for the brain

P32

Happy October! Is it time for a change?

Herbs | P13

Meals | P18

Contact us

Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!

Walks | P20

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ABOUT US

OCTOBER 2020

Our contributors

Justin Grinnell, BS, CSCS

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

Cheryl Lindemann

Cheryl is a collection development specialist at Capital Area District Libraries, and a cohost of the Reader’s Roundtable Podcast.

Tom Matt

Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.

Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit

Kimberly Whitfield

Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.

Laurie DeBruin

Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.

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PUBLISHER

BY TIM KISSMAN

Small changes add up to big results

When our microwave broke I thought my life was over. I’m a sucker for convenience. The less I have to worry 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 TIM KISSMAN 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 few extra calories. I’m talking about using real soap next to the sinks in bathrooms so I have to pick up the bar, 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!

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Healthy & Fit

MAGAZINE

A TITLE OF

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

PUBLISHER AND EDITOR Tim Kissman tim@healthyandfitmagazine.com ADVERTISING Kathy Kissman kathy@healthyandfitmagazine.com EDITORIAL REQUESTS tim@healthyandfitmagazine.com DISTRIBUTION REQUESTS (517) 599-5169 SUBSCRIBE ONLINE www.healthyandfitmagazine.com

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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations.

This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

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HEALTH

BY DR. SUSAN MAPLES

Breathe well little one Avoid breathing disorders in children for lifelong health

O

n the current bestseller list is a riveting book, Breath: The New Science of a Lost Art, by James Nestor, a renowned investigative journalist. Nestor journals an amazing personal experience in a research lab, where he plugs his nostrils with silicone spheres and duct tape to force 24/7 mouth breathing. If that sounds strange it’s because breathing through the mouth full time is the exact OPPOSITE of what we are supposed to do! Unfortunately, about half of us are habitual mouth breathers, and it wrecks all kinds of havoc with our health.

Breath is one guy’s story, and a memorable one at that. But behind the scenes there is a ton of validated research supporting the concept that we should always be breathing through our noses when resting, with our lips sealed, and our teeth apart!

You see, we are born as obligate nose breathers. That means from the first day of life, we literally can’t eat (i.e. suck from a breast) if we can’t breathe well through our nose. In other words, a

newborn who cannot breathe through their nose is literally forced to choose between eating and breathing. They will suffer from a failure to thrive.

Over time, mouth breathers are likely to develop facial distortion. The tongue stays low and lazy and the facial muscles gain the power to narrow the face—as well as the dental arches. This usually instigates crowded teeth, a high-vaulted palate, a deviated septum of the nose, and sleep/breathing disorders such as Obstructive Sleep Apnea (OSA).

In today’s adult population 26% have acquired OSA where one literally stops breathing in their sleep, several times an hour. The body must accommodate repeated periods of time without oxygen.

Turns out, a lack of oxygen makes you sick in countless ways.

Having seen this life-threatening epidemic mushroom the past few decades, we have come to realize that we must get better at recognizing kids with airway problems and intervening earlier.

In that light, I have learned that liptie and tongue-tie are frequently the root

cause of an escalating airway problem in childhood and releasing these often feels like a miracle. When a newborn can suddenly experience optimal breast feeding, the function serves as strength-training for the tongue. When a strong tongue takes its rightful place against the whole palate, the pumping and swallowing functions help to grow a wide, forward developed mouth—with an open breathing tube for successful nasal breathing!

Optimal breast-feeding, nasal breathing and great quality sleep are all foundational for a lifetime of health.

Keep in mind that our current healthcare system is built and rewarded by sick care, not prevention and well care. It’s time we do our part to turn that around.

Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.

Join the VIRTUAL Greater Lansing Baby Fair on October 9th-11th, to hear Dr. Susan speak about Lip Ties and Pediatric Airway wellness.

lansingbabyfair.com

on Facebook at facebook.com/events/672896146914718

Learn more mouth body connections…

www.DrSusanMaples.com 10

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The list is published in the

FEB 2021 issue of

HEALTHY & FIT MAGAZINE

ATTENTION ALL RACE DIRECTORS 2021

E D I U RACE G G IS COMIN

ANY RACE! ANY SIZE! ANYWHERE IN MI WE WANT TO HEAR FROM YOU!

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YMCA OF LANSING

NOW OPEN

Our Westside and Parkwood YMCA locations are now open!

We are so excited to be open, and welcome back our members!

YMCA REOPENING PLAN We are reopening in phases to protect our YMCA staff and members. This approach allows us to ensure proper precautions, safety measures, and staff training to effectively reopen our branches.

PHASE 1 - Programs & Amenities Available:

Your safety is our number one priority, so we’ve made some changes to ensure your well-being:

• Pools - Lap Lane Swim Only by Reservation

• Staff and members will receive health and temperature screening upon entering the facility and masks are required at all times.

• We’ve sanitized our facilities and enhanced our cleaning procedures including closing on Sundays for deep cleaning.

• Designed environments to support social distancing and reduced capacity limits.

• Free Weights • Cardio Equipment • Track - Walking Only • Outdoor Group Fitness Classes

PHASE 1 - Locations & Hours: Parkwood YMCA – 2306 Haslett Rd, East Lansing Westside YMCA – 3700 Old Lansing Rd, West Lansing • Monday - Friday 7:00am - 7:00pm • Saturday 7:00am - 4:00pm • Sunday - Closed for Deep Cleaning

Contact us today more information on a YMCA membership and tour 12 www.healthyandfitmagazine.com of our facilities. Or check out our website lansingymca.org/reopening

BY KAREN GILES-SMITH

HEALTH

Fresh herbs at your fingertips Growing your own herbs indoors is easy and rewarding.

W

ouldn’t it be wonderful to always have fresh herbs on hand to prepare your favorite foods and beverages—even during the winter? Growing herbs indoors makes it possible. And there’s a bonus: Beyond the culinary application, herbs are beautiful to behold and smell scrumptious.

“Many herbs are easy to grow indoors,” says Art Cameron, PhD, professor of horticulture at Michigan State University (MSU) and director of the MSU Horticulture Gardens. “Rosemary and basil are two that my wife and I almost always have going.”

Dr. Cameron agreed to share his professional plant pointers. These tips and tricks of the trade will get you growing in no time.

Plan and prepare Choose easy-to-grow herbs. From the following list of herbs that grow well indoors, choose those that you often use in cooking: chives, mint, parsley, Vietnamese coriander, Greek oregano, thyme (regular and/or lemon), rosemary (Tuscan Blue or Blue Spire) and basil.

Procure plants. Buy plants from your local nursery or take cuttings from existing plants and root them in water.

“We sometimes take cuttings of rosemary, thyme or even sage in September and October and keep them in small glasses of water,” says Dr. Cameron.

“They’ll root and be available most of the winter. You can leave them in the water—be sure to change the water often—or plant them in pots.” Some plants, such as basil, grow well from seeds. Dr. Cameron suggests planting about a dozen basil seeds in a four-inch pot.

Consider lighting. Most herbs need at least six to eight hours of direct sunlight. If a southern window doesn’t get adequate light, it may be necessary to use a grow light/lamp or florescent light. Position the light at the recommended distance from the plant as indicated on the light bulb package.

Herbs that can tolerate indirect sunlight include mint, rosemary and thyme.

Create the climate. Keep herbs in rooms that stay around 65-70°F during the day and 55-65°F at night. To ensure herbs have adequate humidity

and air circulation, place pots of herbs close together, set potted plants on a tray of moist pebbles, or spray herbs with water using a plant mister.

Plant Room of their own. Plant each herb in a separate container. Choose pots with drainage holes and place one inch of gravel in the bottom. Terra cotta pots six inches or larger are a good choice.

The right stuff. Use high-quality potting mix that contains vermiculite or perlite for adequate drainage. “Any decent peat-based potting soil should work—light and airy is best,” says Dr. Cameron.

Pamper Check the lighting. Herbs that don’t get enough light will become thin, spindly and lower in quality. Herbs exposed to too much light will burn.

Water works. Water adequately but don’t over-water (the first signs of over-watering are wilting or yellowing leaves). When watering, allow the pot to drain completely and repeat—do not let water accumulate. Allow the soil to dry slightly between watering, except with rosemary, which must not dry out completely.

Need to feed. Every two weeks,

fertilize herbs with a low dose of water-soluble fertilizer that’s labeled for use on edibles.

“You can use organic or inorganic fertilizer,” says Dr. Cameron. “But under low light, herbs grow very slowly and so they’ll need very little fertilizer or water.”

Stay in shape. Snip stems often to encourage full growth but never trim more than one-third of the plant’s foliage.

Room to grow. Repot herbs when the roots grow through the pot’s drainage hole.

“Fresh herbs are so much tastier and they’re also fun to grow,” says Dr. Cameron. “Once you taste fresh basil, you’ll never want it any other way.” For herb-growing inspiration, Dr. Cameron suggests visiting the MSU Horticulture Gardens: www.hrt.msu.edu/our-gardens

Karen Giles-Smith, MS, RDN, is a local registered dietitian who specializes in nutrition therapy for clients with disordered eating and eating disorders.

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FITNESS

BY JUSTIN GRINNELL

Loosen up!

Two mobility drills you should be doing

F

rom the title of this article, it may look like a one-size-fits-all type of workout. And you may be thinking to yourself that everyone is different. You are correct on both fronts.

I decided to write this article after seeing many of the same movement pattern dysfunctions, pain, and injury in my clients. I am also fully aware that we are all a bit different and may need other mobility and flexibility drills than the two I review in this article. However, I have used these two drills with many of my clients over the years with exceptional results.

We all have one thing in common: we often place ourselves in a flexed position (think sitting, head forward while we text, rounded back, and so on). This can cause some similar issues for all of us.

Now, this is not an article telling you to sit less and move more. We all sit, text on a phone, and work from home these days. Instead, I want to review two fantastic mobility drills that I have found to be very beneficial.

They improve overall movement in the hips and thoracic spine, while hopefully minimizing the adverse effects of constant flexion.

By placing ourselves in constant flexion, our hip muscles such as hip flexors, Illiacus and rectus femoris (think the top of the thigh), and muscles around the shoulder area (lats, subscapularis, and even triceps), can become shortened.

In return, this can limit our full potential to move well. It can also put undue stress on areas such as the lumbar spine and neck. This happens due to compensation. Our body will try and borrow movement from another area when it is lacking.

If you are looking to improve your posture, increase shoulder and hip range of motion, and reduce the effects of sitting all day, take a look at how to perform these two drills properly.

Almost anyone – athlete or non-athlete, beginner or advanced fitness enthusiast experiencing a lack of range of motion in the hip and shoulder complexes – should give these two mobility drills a shot. Start slow and be sure to focus on taking slow, deep belly breaths to optimize each of these drills.

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Kneeling active lat stretch

• Find a bench or chair that ranges from 14-24 inches • Utilize a wooden dowel, PVC pipe, even a broomstick for this drill • For comfort, have a thick knee pad or pillow handy to kneel on • Place the knee pad about 12-24 inches away from the bench, depending on your height • Place your elbows on the bench and grasp the dowel with both hands

• While rocking your hips back, push your elbows into the bench • As you do this, drop your rib cage and chest towards the ground while mimicking a bicep curl motion with your arms • As you do this, exhale and hold at the bottom for two seconds • Return to the start position and repeat for 2 sets of 8-10 reps

Foot elevated hip flexor and quadriceps stretch • Using the same bench or chair as the first exercise, elevate one foot while placing your knee down onto a knee pad or pillow. NOTE: This may be difficult for some people, especially if your foot starts to cramp. Start with the half kneeling hip flexor stretch instead (see picture) until you can progress to this exercise • Your other foot should be securely placed in front of you with your knee bent at about a 90-degree angle • You can utilize the dowel to help you keep your balance • IMPORTANT! Tilt your pelvis forward until you can contract the glute of the leg that is elevated. You should have a flat back and maintain a neutral pelvis • Take deep belly breaths and each time you exhale, contract your glute hard while relaxing a bit during the exhale • Repeat this sequence for 5-10 breaths and repeat on the other side

Tips for wearing a mask while working out Following new guidelines to prevent the spread of COVID-19 is now a part of this equation when attending a gym setting. Science has shown that wearing a mask when around other people is one of the most effective ways to reduce the spread of the virus.

Wearing a mask while working out may feel uncomfortable at first. Over the course of time, you will find that you will get used to wearing a mask during exercise.

• Start slow by reducing the intensity of your workout by about 20-30 percent.

• Take more rest breaks than normal until your body starts to adapt to wearing a mask.

• When exercise becomes very demanding, usually at a heart rate of 80-90 percent, move away from people at about a 10-15 foot social distance and take a couple of breaths without your mask on and then place it back on to resume exercise near others.

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15

MIND

BY CAROL TUTTLE

Cheer up!

5 self-help tips to use if you’re depressed

I

personally know the struggle and challenge of depression. Deep depression was the catalyst that brought me to apply, study, and then practice energy healing when I was a young mother at 28. I had four small children at the time and I was in a deep, dark place. Not a good place to be when you have four bright-eyed, beautiful kids needing you each day.

I started looking for more natural methods of healing and I am grateful that I have successfully healed my depression. Here are five of the top self-help tools that helped me. I hope they help you if this is your challenge, or that you will share them with someone you know that is challenged with depression.

1. Stop your negative thoughts If you have a problem stopping obsessive thinking, get an eye patch and patch your right eye. Patching your right eye will shut down the left hemisphere of your brain and the negative, obsessive thinking. It is better than a glass of wine!

2. Zip-up your central meridian Your central meridian is the energy pathway that runs from your pubic bone to your bottom lip. It can act like a radio receiver if it is not zipped up, picking up negative energies and vibes of others around you. Zip it up by imagining zipping up a zipper that runs up this pathway.

3. Go for a walk every day Walking will increase your endorphins, which lift your mood. Walking also activates your energy flow to cross from left to right, right to left. A healthy crossover flow of energy lifts your mood 40-60 percent.

4. Refer to your depression as an experience that you are having that can be healed, rather than an identity you are stuck in. Stop saying, “I am depressed or I am suffering from depression.” Your “I am’s” define your identity and keep you stuck with more of what you don’t want. A healthier way of referring to your experience of depression is to say: “I am experiencing the condition of depression, and it is healing.”

5. Believe you can get well. Your

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

If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:

tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com

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belief creates your reality If you doubt and fear you may never get well — you may not. If you believe, you can and will as you call it forth in your life. Consider the possibility that one of the higher purposes of your depression was to allow you the experience of healing it to graduate you into more of your true magnificence.

Anytime we overcome life experiences that felt like they had the power to even destroy us, we claim mighty powers of our true selves and have great abilities to touch the lives of others as a result. Believe in yourself, believe in your healing, and believe you have a great contribution to make as a result.

Carol Tuttle is a teacher, speaker, gifted healer, best-selling author of six books, and pioneer in the field of personal development. For over 25 years, she has supported millions worldwide with her life-changing books and online courses.

Her newest book, Mastering Affluence, guides you through six transformative lessons to create a life you love. Learn more at www.caroltuttle.com.

FIT FEATURES

Tamie Nolan

Tamie Nolan, 36, of Grand Ledge, is a full-time office tual health and fitness manager and part-tim coach. She said her workou line on-demand system ts, based on the Beachb e vir, help her relieve stress ody onand stay healthy. “Workin ally makes me feel better g out reabout myself and makes my body,” she said. “Fitness me feel more confide nt about has been such a great stress reliever a healthier person. When and, overall, I am stressed, I work out, feel much better.” The release those endorphins I’m workouts are typically and half hour long and can cardio or strength-base d. be she avoids highly proces She said her diet consists of real food, which either sed food. “When I get means day fix program and use off-track, I closely follow portion containers and the 21eat,” she said. “I focus a log book or app to track on checking in daily with provide motivational tools. my virtual challenge groupswhat I As a coach, I have people who have to be that motiva looking to me for help tion for not only myself, but others, as well. I show and I get it done!” She said the Beachbody networ up and k has been tremendous inspires her to stick with and greatly workouts and healthy eating habits. “Having of a virtual challenge the support group has been game changing,” she said. “I out with someone, and prefer to work the love the fitness and nutritio challenge groups really help with that.

I absolutely n programs that are offered groups are very motiva and the accountability tional.”

Morgan Ceja Morgan Ceja, 25, of Okemo for fitness to help others. s, is a personal trainer who uses his passion “I only physically but mental feel the need to work out to stay healthy , not all about changing your ly,” he said. “Most people think working out is body. Yes, the body will change I’ve experienced change but the biggest is showed myself what I’m in my mindset. By pushing myself in the gym, capable of doing and I being if I’m willing to hard. Same with life: work If you are willing to work for something you achieve it.” Ceja said his workouts consists can of a by core work, activati on exercises and weight small warm up, followed s. “Core is something responds better to frequen that t training ,” he said. “Near the end my main focus is a strong of my workout cardio finish. Drop sets I will then end with a are a great way to do this. good stretch.” He said he tells his clients to eat a purpose, making sure with to eat healthy food. He unhealthy food, but has said he has urges to eat ways to control them. thing sweet, I will blend “When I’m craving someup some ice, milk, and awesome and is great for you.” He said the best protein powder. It tastes is to never give up. “Everyo advice he can give clients from them and keep pushinne has setbacks,” he said. “It’s our job to learn g forward. No matter is, progress is progress.” how small the progre ss

On the cover: Rachel

Redmond

Rachel E. Redmond, 35, of East Lansing, is an Ayurve turist. She has a master ’s degree in Oriental Medici dic practitioner and acupuncOriental Medicine in New ne and is certified as a Doctor of Mexico. Ayurveda is a cine from India. Accord 5,000-year-old traditio ing to Redmond, one of the key facets of Ayurve n of mediindividuals are unique and da the saying, ‘what is medici therefore there is no one best diet for all. “Thereis that all is even plained that she’s essenti ne for one may be poison for another.’” she said. She exally a practitioner of Eastern and Chinese Medicine Medicine because Ayurve are da tively. “I use many modali ancient medical traditions from India and China, ties including herbal medici respecdigestive issues, women ne. I have a special interes ’s health, postpartum t in recove workshops all over and ry and perinatal loss. will be teaching my first I teach said another key facet online course this fall.” of Ayurveda is that poor Redmond issues. “It is no surpris digestion is the root e to me that modern science is now proving of all health thing,” she said. “Way this very same before crobiome, Ayurveda deeme we knew of the importance of gut health and the mimore importantly, preven d the digestive system as central to healing illness and ting illness in the first place.”

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HEALTH

BY MOLLY NEVINS

Ready for meal prep?

With a little planning, meal prepping can help you stay on track

M

eal prepping does NOT have to mean 8 hours every Sunday slaving away in the kitchen.

Meal prep can really be quite simple. It can mean putting snacks in baggies at the beginning of the week to grab and go.

It can mean simply writing down what you are going to have for the week and getting the ingredients. It can also mean 8 hours every Sunday slaving away in the kitchen. It is completely up to you and what works best for your family.

What it should, most definitely, mean is an easier way to eat healthy during the week. I was listening to a podcast once and they said something along the lines of “Decide once. Make a decision once and stick to it.” It’s a simple concept, but it was an “oooohhhhh” for me.

Decide once, on Sunday, what you will eat every day rather than deciding 7 times. There are memes galore about this; nobody likes to think about what they are going to eat for dinner every single day of their life. Decide once.

Some days, you aren’t going to be on the ball, that is just a reality. When you don’t decide your meals ahead of time, or pack a lunch, or eat a good breakfast, you are so much more likely to whip through a drive through or eat something unhealthy because you’re starving. No judgement, I am guilty as well!

Everything doesn’t need to go up in smoke because you didn’t have the time to plan ahead. Try to always keep some of the following in your car or bags (or even just around the house) to help combat this: Premier Protein drinks, nuts, grapes, and lots of water! If you have a cooler lunch bag (or your fridge handy), it’s also great to have any of these with you; string cheese, yogurt, veggies and hummus, apples and peanut butter, etc.

One of the benefits to a lot of us still working/learning at home is that we have easier access to food and can make better choices even when we haven’t prepared.

Is it just me, or does fall make you crave all the warm cozy foods? My crockpot is in overdrive from September through March, making sure those warm cozy foods are easy to make and healthier to eat. A crockpot meal is a great place to throw together some healthy fats and proteins and sneak in some veggies. The best part? Crockpot meals are easy to prep ahead of time! When you go to the

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grocery store, separate your meat into the portions your recipes call for. Chop your veggies ahead of time and bag them up for the different meals. Any weekday morning, in between breakfast and brushing your teeth, you can grab those pre-portioned baggies out of the freezer and throw them in the crockpot. Boom.

Dinner will cook itself while you are at work/working from home/teaching your kids.

Recipe: Crockpot Verde Pork This recipe is one of my favorites. The base of it is two ingredients, and the ways you can adapt it are endless.

YOU NEED: One jar salsa verde One pork loin, unseasoned DIRECTIONS: Place pork loin in the crockpot, add the jar of salsa, cook on low for 8 hours.

Serve this for dinner over rice, over lettuce for a salad, or in shells for tacos.

To make this a lunch or a dinner easy

prep, you can create burrito bowls. While the pork is cooking, cook some rice and saute some peppers and onions. Take individual containers and put in a cup of rice, some sautéed veggies and the pork.

You can also add some pinto or black beans for some extra fiber and protein.

When you’re ready to eat, just heat up the container for your very own burrito bowl!

Don’t overthink it, don’t stress about it, just do some planning to make your weekdays healthier and simpler. Decide on your main meal, and be sure to have some healthy grab and go options available for the rest of the day. If that is all you do, you will already be ahead.

Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit

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MIND

BY CHERYL LINDEMANN

Take a walk Learn about the benefits of walking

W

ith the start of school and other increased obligations, the fall season brings a busier pace for many of us. This is coupled with the fact that we are entering the second half of a year that has brought many unique challenges.

I’ve found that the margins in my schedule have decreased significantly, making it difficult to fit in regular walks.

I know I’m not alone, but I also know that when life picks up in speed, regular exercise becomes most important.

When I walk for fitness I often think about an infographic that I find empowering. Part of the U of M MHealthy initiative called “Your Body on Walking,” it depicts a walker surrounded by bubble captions detailing the health benefits for brain, heart, bone and mental health, and longevity. One example is that in just two hours of walking a week, stroke risk is reduced by 30 percent.

Taking a step in the direction we want to go can be both metaphorical and literal. When looking at a packed schedule, try to find ways you can spend a few moments doing something that recharges you. During a particularly busy week, I found that organizing the supplies for my favorite hobby took me out of my busy routine and let me daydream about the time when I could enjoy it.

Excellent quotes on walking abound, but I like one attributed to the poet and mystic Rumi, for the many ways it can be interpreted: “As you start to walk out on the way, the way appears.”

To read about the benefits of walking for body and mind, check out neuroscientist Shane O’Mara’s In Praise of Walking: The New Science of How We Walk and Why it is Good for Us. This title and many others are available for contactless pickup at any CADL branch. Visit cadl.org for details.

Cheryl Lindemann is a collection development specialist at Capital Area District Libraries, and a co-host of the Reader’s Roundtable Podcast.

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MyTime SERVICE

To assure the safety of staff and members, we are offering contactless pickup of library items at all CADL branches.

Our new MyTime service makes it easy to schedule a pickup. When your items are ready, just go to our website and choose a date and time that’s convenient for you, at the branch of your choice.

Schedule your next pickup at cadl.org/mytime.*

*Available pickup times and service options vary by branch.

You may also call your branch to schedule a pickup.

RESUME & JOB INTERVIEW HELP Need help creating your resume or preparing for an interview? Complete our online form to request feedback or to schedule a virtual appointment. We’ll contact you within two business days.

Get started by visiting cadl.org/resumehelp.

FIT BITS

BY LISA MARIE CONKLIN

It’s pumpkin season Ideas on making the most of October’s favorite squash

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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.

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

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Jack of all trades 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 snowman by stacking using bamboo skewers.

Weekend pancakes: Who doesn’t like a 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 grownup cocktail. Fill a shaker with ice, and add a tablespoon of pumpkin puree and two ounces of 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!

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23

HEALTH

Rotator cuff tears Is surgery the only option?

I

t’s a far too common complaint among active adults: nagging shoulder pain. You can’t quite recall any specific “injury,” but it’s been bugging you for years. You remember it flaring up when you went kayaking a few years back, and it started to hurt again after painting the basement.

Then you decided to try some home workouts and felt it again. It always got better on its own in the past, but this time it’s here to stay. It hurts to reach overhead, so you now avoid reaching behind your back, and you definitely can’t sleep on that side.

You finally go see your doctor who orders an MRI. The imaging confirms it: you have a rotator cuff tear. Now what?

The rotator cuff is a group of four tendons in the shoulder which provide

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stability and allow you to raise and rotate your arm. These tendons can be injured by a traumatic incident but are more commonly damaged due to wear and tear over time.

Studies show that rotator cuff tears are often found in asymptomatic individuals. This means that the pain you currently have may not be directly related to your rotator cuff tear and that you may be able to be pain-free despite a known tear.

Physical therapy (PT) can be an effective treatment for rotator cuff tears. In small tears, PT has been proven to be as effective as surgery for long-term shoulder function. Additionally, PT intervention has demonstrated effectiveness in decreasing pain and improving function of the shoulder even with complete tendon tears.

Though PT may not “repair” the injured tendon, it can restore shoulder mobility and strengthen muscles around the shoulder joint to decrease pain and get you back to doing the activities you love to do.

While some tears will require surgery, physical therapy for a period of 6-12 weeks is recommended prior to deciding on surgical intervention.

Michael Cox (PT, DPT, Cert.

DN) is a physical therapist and current facility manager at ORS Holt. He will be the facility manager at ORS West Lansing-Grand Ledge when it opens in November 2020.

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K

Mother Earth, Father Sky A love for nature grows stronger

E

ven as a child, being raised a Christian, I knew that Our Lord was more than four walls on Sunday. I used to sing to the snow bells as they emerged from the snow-covered ground before the chill was out of the air. We had a large rock in our front yard that I would sit on just to absorb the energy within it. I would sing, dance, let the wind tickle my face. I would walk around our yard and touch the trees, marvelling at the lichen growing on the bark and memorizing the names of these beauties standing so majestically above me. I was in love with nature and thanked God for welcoming me into this world.

This love for nature grew within me and is strong today. I am connected to the living organism of life. I have learned along the way that Mother Earth is real, and Father Sky is resonating even more Chrysalis ad.pdf 1 10/25/19 the older I get.

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11:52 AM

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BY LAURIE DEBRUIN

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Laurie DeBruin 2380 Science Parkway • Suite 108 • Okemos, MI 48864 517.648.1980 • chrysalisreflexology@gmail.com

BO DY STRE TCH AND M INDF ULNE SS

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MIND

• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •

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MIND I had the privilege of spending an entire weekend with an 82-year-old Cherokee Indian. He is lovingly called “Father Wheatland” and known and loved by thousands. Not just from our beloved Wheatland music festival, but also as holding the record for lowest limbo (under beer bottles), fire swallowing, World Cultural dancer (you can find him in Frankenmuth), War Veteran, lived in a teepee for two years, preserving Native American Culture, to name only a fraction of his legacy.

His face can be seen in museums, in magazines and in videos on the internet.

The man (the legend) was in our campground. I absorbed all that I could when we joined hands, face to face. His words softly spoke “Thank you Mother Earth and Father Sky.” I ran and grabbed my pocket size notebook as he said “write this one down.”

All weekend I took notes as he translated Native American terminology for me, talked about spirit animals, crystals, herbal remedies, salves and loving one another through our land. I have learned there are never any mistakes in this world. We are encouraged to learn and grow every day. The challenge is

“Friends, take this time to slow down.

Take this time to absorb the energy of our Earth.

Dance, sing, tell stories, be present.” seeing it and seizing the opportunity.

This man has seized life to the fullest. He takes vows with pride and promises to heart. This Cherokee is a walking image of what we are supposed to be while here on Earth. He attends his Free Methodist Church and dances around the fire with his tribe. The balance of Mother Earth and Father Sky, uninvolving chaos and bias that can so easily take over. He leaves behind judgement and preconceived belief systems. Father

Wheatland sees me writing ferociously on my pad of paper, gently touches my hand to slow me down and said, “Laurie, I told all my friends when I die to not worry about me. I know I am going to heaven. When I get there, I am going to teach the angels how to dance and the angels will teach me how to fly. Me and Jesus have a good thing going.”

Friends, take this time to slow down. Take this time to absorb the energy of our Earth. Dance, sing, tell stories, be present. Follow your heart, Mother Earth and Father Sky will lead you. Our teepee doors shall face East, for it is a beginning of a new day every day. Gitche Manitou (our creator) loves us unconditionally. Meegwetch Mother Earth Father Sky.

Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center.

Reach her at (517) 648.1980.

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GENERATION ‘US’

BY TOM MATT

It’s a moral compass Why values are important

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hy are values important? Today, more than at any time in our history, many human beings are beginning to ask this question. Respecting an answer with any depth is critical to our personal and societal gains. Our values inform our thoughts, words, and actions. Our values are important because they help us to grow and develop. The decisions we make reflect our values and beliefs, and they are always directed towards a specific purpose.

Values are built on memories and experiences and they can shift, move and are malleable. Like the meandering clear stream, our values are fluid. Like a piece of clay, they can be shaped. I wanted to share some examples of different types of values calling this the ‘SOAR-Model’.

Social values- are a set of moral principles defined by society. They are the undercurrents, traditions, and cultural beliefs that we hold dear. These values are implicit rules that provide orientation or guidance to individuals to conduct themselves properly within our societal system.

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“If you truly believe in the value of life, you care about all of the weakest and most vulnerable members of society.”

- Joni Eareckson Tada Organizational values- reflect how your organization or team shows up and operates in the world. From advancing the ball down the field to assisting others in business, these values include financial, strategic thinking and productivity.

Attitudinal values- These values reflect how you show up in your life and your specific needs. They are the principles you live by and what you consider important for your self-interest.

Attitudinal values may include enthusiasm, creativity, humility, and personal fulfillment.

Relational values- relationship values reflect how you relate to other

people in your life. Like the first three, this value has strength as a standalone, however I believe it is the anchor to our ship of dreams. Be they friends, family or colleagues in your organization, relational values and their depth hold us true to our life’s mission. Relational values may include, but are not limited to, compassion, trust, generosity, and empathy.

Remember these tips: • Know what your values are • Look to your values when faced with decisions — big or small • Regularly affirm and check in with your values • Love yourself and make wise choices

Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us

FITNESS

Girls on the Run GOTR hosts virtual 5K on Oct. 11

T

his October, Girls on the Run of Mid-Michigan invites you to participate in a Virtual 5K and Virtual Movement Challenge. In honor of the International Day of the Girl on Oct. 11, GOTR encourages you to celebrate girls everywhere as they inspire, break boundaries and take charge of their own future!

The Virtual 5K will take place on Oct. 11 in your neighborhood, on a treadmill or anywhere that is safe. We will kick off the event via Facebook Live on Oct. 11 at 11 A.M. The Virtual Movement Challenge encourages participants to complete any physical activity for at least 30 minutes each day during the month of October.

You can register for both activities or choose between the two.

“We are grateful for the support from our community,” said Stephanie McClintock, executive director of Girls on the Run of Mid-Michigan. “We hope that these events will keep families active and inspired!”

Participation in both activities is open to the public and all proceeds from the event will benefit Girls on the Run of Mid-Michigan. For a chance to win GOTR swag, show your GOTR spirit on social media using #GOTRMidMich #GOTR5K #GOTRatHome #GOTRGotYourBack #Virtual5K #VirtualChallenge and tagging @GOTRMidMich on Facebook, Ins-

WE NEED YOU! COLUMNS

FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in the magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.

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tagram, and Twitter.

Participants in all categories will receive a finisher’s medal and completion certificate.

Participants who register for BOTH the virtual challenge and the 5K will also receive a GOTR branded lime green cinch-style backpack. These will be shipped to you after the event.

BY GRETCHEN MORSE

MIND

Biofeedback may help sadness Try Neurofeedback, biofeedback for the brain

A

s fall’s cooler temperatures and shorter days set in, and the strain of the pandemic continues, many people are struggling more deeply with sadness. Social distancing and staying safe can mean cancellation of activities we usually enjoy, as well as less social contact, and all of this can take its toll on our mood.

There are many who turn to prescription medications to boost their sense of well-being during times like this. However, there’s another method that can use your body’s own energy and physiology to naturally help regulate your mood.

Neurofeedback uses specialized equipment to help a person learn about and better balance their brainwaves.

Just like your heartbeat, brainwaves have a rhythm and run continuously, day and night. If you were to wear a heart monitor, you might learn that your heart beats quicker than it needs to, and you could learn exercises to help slow your heartbeat, thus reducing your stress.

This process would be called “Biofeedback,” and Neurofeedback is a type of Biofeedback for the brain.

So, if your brain rhythms are slower than they should be, you might be more prone to feel sad and/or unmotivated.

“Gina” was finding it increasingly hard to get out of bed, and her mood and energy levels were very low. She decided she was tired of the way her mind and body felt, and she began the Neurofeedback process. Over several sessions, her

brain learned to sustain a more balanced state, and she found her mood and energy had lifted.

Neurofeedback can also help “insulate” us against things in our environment that make it hard to cope, by naturally and gently lessening the nervous system’s response to stressors. This can be helpful to people with a range of symptoms, including mood, behavior, sleep, pain and behavioral issues.

Some people respond very quickly to the process, but most take several sessions to begin to “feel” the changes that are happening.

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

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HEALTH

MY SHELTER PETS ARE MY BIGGEST FANS

Happy October!

Is it time for a change?

R

ecently, while sitting around a bonfire enjoying the company of friends and neighbors, I was reminded of the beauty that comes with change. That transition from hot summer nights to cooler crisp temperatures along with the magnificent menu of pumpkin spiced everything! However, like anything, change can create anxiety and stress. If you find yourself stuck in a rut, try looking at things from a different point of view. Here are a few tips:

Find an apple orchard Go online and research nearby apple orchards. Once you’ve narrowed down a few, contact 2-3 friends to join you. Following your trip, set aside a time to create a delicious dessert to share!

Love thy sweater

“October is a symphony of permanence and change.” ~ Bonaro W. Overstreet

This is a great time to pull out your old comfy sweaters. They make us feel good and, for some reason, we love to cuddle into them for many heartfelt and soul-soothing reasons. I encourage you to put on your most treasured sweater and tune-in to your favorite playlist. A few of my favorite fall month artists include: Billie Holiday, Sarah Vaughan and Frank Sinatra.

Enjoy nature’s beauty

LOGAN RYAN WITH LEO AND JULIUS: ADOPTED 2014 AND 2018.

They’re a little bit of a lot of things, but they’re all pure love.

THESHELTERPETPROJECT.ORG

There is something magnificent about the leaf color transformation that occurs each fall. The golden yellow tones with burnt orange highlights and different shades of red, exude so much beauty. Take some time out to read a book outside at a nearby park. Breath in the fresh air, and take a moment to thank the universe for everything she has given us!

Lastly, if you find yourself feeling a bit down this fall, close your eyes and be reminded of this beautiful quote: “October, the extravagant sister has ordered an immense amount of the most gorgeous forest tapestry for her grand reception.” ~Oliver Wendell Holmes

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Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.

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