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

OCTOBER 2012

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

WEIGHT LOSS TIPS

SCRAP THE SCALE Don’t let the scale rule your world—there is a better way!

LOSING WEIGHT

Brittney Sanchez

Simple activity and diet keep her healthy.

Tips to make the process easier and more effective

BEDTIME HELP

Trouble sleeping? Try these tips to get better sleep

IN SID E:

Outsmart Father Time with nutrition know-how

to An 8 8-W ge -w E t y ee EK th ou k p S T is f ru la O all nn n A 5K !! ing

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OCTOBER

Healthy & Fit Magazine

OCTOBER 2012 VOLUME 8: NO 7

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RECIPE OF THE MONTH

Take a look at a healthy twist on an American classic: The sloppy joe

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

12 13 14 18 19 20 22 4

Lip lines

Learn how the sun can harm your lips.

The power of suggestion

Hypnotism could help shape healthy living.

Scrap the scale

Don’t let the scale rule your world— there is a better way.

Go nuts for your health

Nuts can offer some great health benefits.

Bedtime do’s and don’ts

Trouble sleeping? Try these tips to get to sleep.

Is it a heart attack?

Heeding symptoms can save lives.

Produce of the month: Pumpkins

For more than your jack-o-lantern needs.

Healthy & Fit • www.healthyandfitmagazine.com

24 25 26 27 30

Eight weeks to a 5K

Here’s an eight-week program to get you running this fall in your first 5K!

Say what?

Hearing loss is a common problem in the U.S.

Nutrition after 40

Outsmart Father Time with nutrition knowhow.

Parkinson’s disease

Specialized therapy can help patients with the disease.

Managing menopause

Here are some ways to cope.

On the cover Battle Creek’s Brittney Sanchez takes as many walks as possible with her daughter to stay fit. She eats in moderation and makes sure to avoid sugar whenever possible. “I stay as active as I can,” she said. OCTOBER 2012


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PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

I’m hearing those voices again!

S

taring into the refrigerator, I always hear a little voice from the back of my mind. It’s telling me the right choices to make. Choose a vegetable, it says. Choose fruit, it says a little louder. Choose anything healthy, but not that, it screams. “That” is usually some type of left over cake, cookie or dessert from a weekend celebration. Life is good. The Kissmans like to

celebrate. And yet, pressented with temptation, I often find myself hearing another voice that encouragesmaking bad decisions. I wish it wasn’t true, but it is. Like many, I struggle with choosing. It would be nice to have some help when staring at those temptations. Maybe hypnotism? Cindy Logan, on page 13, suggests that the power of suggestion may work. That’s an idea. I know that sleep deprivation can make the body crave calories. Dr. John Colbert, on page 19, gives tips on how to sleep better at night. A rested body is a well body. Everyone can use better rest. I’m confident those voices are a lot louder when I’m tired. I can block out the negative voice, and push away those temptations when I’m fresh. I know that. For me, too, exercise is key. It’s important to everyone when trying to live healthy. Justin Grinnell has a calendar with an eight-week program for anyone preparing to run a 5K this fall. And there are plenty of great races all over the state. I bet you’ve never heard of the one in Paradise? Check out page19. A good trick for eating healthy is to make your own food. Season it so it tastes good and only use whole foods. Follow recipes as much as possible, I’m told, and replace unhealthy options with healthier ones. This month we have a couple of recipes to check out: Sloppy Joes (one of my favorite fall dishes) and Pumpkin Pancakes. They sound good to me. Karen Giles-Smith came through again this issue with a story about how to outsmart Father Time. Nutrition for older adults (a group I am now a part of ) is definitely something worth our attention. The goal of Healthy & Fit Magazine is to inspire readers to live a healthier life. We try to showcase as many stories as possible about ways to live healthy. We focus on people in the community who are good examples. We love hearing the success stories. It’s awesome. I hope that I’m one of those stories soon and learn how to keep that tempting voice quiet. Luckily, I’m in a position where I can do it. And time will definitely tell. I’ll bet a stack of Pumpkin Pancakes on it. Enjoy the issue!

A TITLE OF

KISSCO PUBLISHING, LLC 2109 Hamilton Rd, Suite 113, Okemos, MI 48864

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com. Gina Keilen, RD Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University. SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.


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Fit Features J E A NNE HE N D RY In 8th grade, Jeanne Hendry taught baton lessons to 45 students. “I guess my love of teaching started way back then,” she says. Hendry, 59, of Okemos, is a tai chi and karate instructor and currently teaches tai chi five days a week at Court One in Okemos. She’s also a competitive bridge player, which she calls “karate for the mind.” Hendry feels that living a healthy lifestyle is no great mystery. “What you feed yourself and what you do to yourself has consequences,” she says. She believes a positive state of mind is the most important health habit. “A lot of people hold themselves back because of the mental idea they have about themselves. If they can get through that by noting the negative thought and releasing it and telling themselves that they are wonderful, they can be at a different level.” Hendry also believes in good posture. “If you’re not feeling well or a little depressed, note your posture—it probably isn’t very good.” Hendry practices both tai chi and karate on a daily basis. Tai chi is a slow, continuous movement that enhances balance, strengthens muscles, stretches the spine and creates well being. “If you do tai chi—even for just two minutes a day—you’ll get immediate physical and mental benefits.”

LIN D SAY PARKI N SON “Endorphins are my saving grace,” says Lindsay Parkinson, 24, of Lansing. “When I’m not working out regularly, I get crabby. It’s better for everyone that I stay active.” As a program specialist at DeWitt Area Recreation Authority, it’s Parkinson’s job to get people in the community active, which also serves as a built-in motivation to stay fit herself. Parkinson also directs a youth summer camp and works out 3-5 times a week as a Jazzercise instructor. Although she grew up in an active family and was a dancer and cheerleader, as an adult she wasn’t always in the shape she is now. “After a bad breakup, I started making serious changes to my lifestyle,” says Parkinson. “I cut out eating a lot of junk and focused my new free time on making myself feel good. I lived in Chicago for a while and had to walk everywhere and loved it! When I moved back to Michigan, I was in way better shape and didn’t want to let that go.” Her advice: “We all have obligations to work, family and friends, but don’t forget about your obligation to yourself. The better you feel, the more you will enjoy every other aspect of your life.”

CHA RL I E A N D R U T H H A G L A N D Charlie and Ruth Hagland of Williamston, 78 and 83 years old respectively, credit their health and vitality to good eating habits, exercise, and following their doctor’s advice. “We eat lots of fruits and vegetables and little meat,” says Ruth. “Like everybody else, we overeat at times, but we do the best we can.” Each prepares their own food, but Ruth says Charlie is the better cook. Ruth has always had good eating habits, she says, but Charlie ate donuts every workday until about four or five years ago. Two years ago, Charlie had a heart attack. “It’s taken about a year to transition—I’ve changed my eating habits a lot,” says Charlie. “I feel better now—I have a better sense of wellbeing.” The Haglands exercise regularly, using a treadmill at home and working out at a local gym every other day. They’ve utilized the gym’s trainer off and on to help them strengthen their core muscles. What’s most important for their health and wellbeing, says Ruth, is keeping a fairly regular schedule and getting enough sleep which includes taking a nap if they feel like it. “What do you mean if we feel like it?” says Charlie, “We take naps all

TROY TO WN SEND Troy Townsend of Okemos, was overweight as a child, slimmed down through sports, then in his 20s “ballooned to 182 pounds of weak, soft, pasty dough.” Now at age 44, he weighs 157 pounds. “Intense exercise and clean eating are my fountain of youth,” says Townsend. “I feel better and my wife says I look better than when I was a teenager.” He trains in TaeKwonDo at Victory Martial Arts, Okemos and also works with Tess Mothersell, a personal trainer at Court One Athletics, who helped him with his diet. In June 2012, Townsend became the 2nd Degree Black Belt State Champion for his division. Now that he’s competing at a higher level, he plans to cut more fat to increase speed and stamina during tournaments. “I’ve learned to invest in my body,” he says. “It pays rich dividends. I eat and train like my body is my most precious possession and it feels great to have heightened confidence and energy and to have my wife call me a stud!” To get in shape, Townsend recommends trying a group sport like ATA Martial Arts and utilizing a personal trainer rather than going it alone. We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com. 8

Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2012


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Success!

by Karen Giles-Smith

Mina Woodard

Wanting a fresh start before her freshman year in college, Mina Woodard, 19, of Holt, decided to transform her health, weight and life. She began by doing what was manageable, made adjustments along the way, and kept at it, even when life got rough. Her efforts resulted in a new lease on life, filled with things she always wanted to do but assumed were nearly impossible. What made you want a fresh start?

Until I had a physical in 2009, I never thought there was anything wrong with my eating habits. My doctor told me I had a good chance of getting diabetes and/or other obesityrelated conditions and I needed to lose weight soon. After that appointment, I thought more about my weight but didn’t make any changes: I still ate fast food without thinking there was anything wrong with it. About a year and a half before starting college, I decided I wanted to go to college as a new, healthy person. I didn’t want people to think of me as overweight anymore. I wanted to be able to do more exciting things in my life than sit and watch TV all day.

How did you go about it?

At first, I walked a mile almost every day and restricted my calorie intake. After a while, I learned that wasn’t enough: I needed to eat a healthy, balanced diet. Now, I avoid fast food and processed foods as much as I can. I never thought I would say this but fruits and vegetables have become my favorite foods. I also run 4-5 times a week and try to incorporate as much physical activity into my day as possible.

Did you experience any difficulties?

My senior year of high school was very difficult for me. I had just started losing weight when my mom was deployed overseas. Another challenge was staying motivated while being a teenager and constantly around friends who weren’t trying to lose weight. Moving to college over 1,000 miles away from home was also a rough transition.

How did you deal with the hard times?

I decided early in the school year that instead of gaining the “freshman 15,” I would lose 30 pounds. It took a lot of dedication but I focused and ended up losing more than 40 pounds by the end of spring semester.

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After!

Before!

Mina Woodard Before: 265 lbs After: 150 lbs. Height: 5’6”

What changes have you noticed in yourself?

I’m much more confident. Physically, I can do things now that I thought were nearly impossible before. I’ve run numerous 5K races and a half marathon. I’m also finding that I have more energy. And I’m very interested in nutrition now. I’m currently studying dietetics at Michigan State University and hope to become a registered dietitian.

How do you stay motivated?

Whenever I feel like giving up and going back to my old ways, I remember how unhappy I was. People frequently tell me how good I look and that I’m an inspiration—that makes me even more motivated.

Do you have any tips for others?

Start by making small changes. When those changes become easy, add something else. It might take a long time to reach your goal, but it’s definitely worth it.

Do you know someone who is a Success! story? Send an e-mail

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2012


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Teeth

Lip lines

Learn how the sun can harm your lips. by Dr. Susan Maples

Q.

As I age, I notice that my lips are thinning and the vertical lines around my lips are more pronounced. Is there any remedy for those ugly lines?

A.

It is true that natural aging thins our lips and plays a part in the formation of these lines. The skin becomes creased from performing a repeated muscle action… puckering up. The lines are often called “smokers lines” because smoking cigarettes grossly accelerates their formation, as does sun damage. If you smoke, quit. And if you are in the sun frequently, use a lip balm with an added SPF for protection. Another cause of caved lips is lack of bone and tooth support. Many denture wearers lose bone over time, causing some collapse of their mid face. In addition, they often have an ill-supporting prosthesis—replacement teeth and

“Don’t stop kissing or stop aging in order to fend off your unwanted lip lines.” gums that are set several millimeters further back than they might be for optimal esthetics. If you wonder whether your teeth are the problem, by all means consult your dentist. What else is possible? Dermal (skin) fillers can be injected into the lips to make them fuller. When done well, the result can be quite pleasing. We have all seen Hollywood stars who appear to have overdone it with lip augmentation. The goal with fillers is to replace what Mother Nature originally gave you without distorting your natural lips. Dermal fillers can be of collagen, hyaluronic acid (such as Juvederm® or

Restylane®), or your own fat, harvested from another site such as your tummy. Fat is a more permanent solution, while the other fillers require reinjection over time. When considering a filler, discuss the pros and cons of each with your trusted plastic surgeon, dermatologist or dentist trained in injectable facial esthetics. Laser resurfacing treatments can also help smooth your lip lines. Fractional laser is a beam of high energy light that is used to resurface the skin. It safely removes your outer layer of skin cells (epidermis) while stimulating the underlying skin in the growth of new collagen fibers. Laser therapy can be used in combination with dermal fillers to create a more ideal outcome. Whatever you do, don’t stop kissing or stop aging in order to fend off your unwanted lip lines. Love and life are worth a few little lines in our faces!

At our core, we want to treat you with integrity and kindness. We hold an unwavering commitment to safety, health and long-lasting solutions.

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2012


Mind

Brain power

Hypnotism could help shape healthy living. by Cynthia Logan

Y

ou may already be thinking about getting in shape for the upcoming holiday season. If you eat, and exercise, with health in mind, instead of weight loss, you will have more success. This will also be a longer term solution than dieting for special occasions. Something that can help you in your plan is the technique of hypnosis. The power of suggestion can work and you don’t always need to be in a trance to experience results. Just think about seeing someone yawn or watch someone yawn and you will yawn (maybe I just made you yawn). The point is that a hypnotist, or recording, can help you to eat healthier, control your eating and drinking habits, as well as encourage you to exercise. I have used hypnosis to assist people in developing more healthy habits and it does work. Suggestions to eat more vegetables, make healthier choices, and

eat smaller portions can be useful tools when struggling to make lifestyle changes. Cravings for sweets or other foods can be overcome. Suggestions to drink more water are very beneficial. Even if you are one of those people that claim that you do not like water, the suggestion can work. Suggestions to eat more slowly, looking closely at portion sizes and eating without distractions are all helpful changes you can use in your own eating behaviors. You can pass on these healthy habits to your children and loved ones. It is important to find a practitioner who allows you to help create the suggestion that is right for you. They should allow you to discuss your weaknesses and the areas that you want to improve upon. While the ones listed above are common desires, I have had people ask me to help them control snacking habits when preparing food or overeating on

the holidays. Writing down some of these things before you go to the session will help you to be prepared. Research shows that the power of hypnosis and its techniques are safe and effective and that the ability to be hypnotized is correlated with intelligence, concentration, and focus. Hypnosis can be done individually or in groups and as with any therapy, follow-up sessions can strengthen the experience. So think about this technique to help you make permanent changes for your health. What have you got to lose besides that last few pounds and lousy eating habits? Cynthia Logan Anthony, PhD is a psychologist, limited license, a licensed professional counselor, and a nationally certified counselor with the National Board of Certified Counselors.

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Health

Scrap the scale

Don’t let the scale rule your world—there is a better way. by Karen Giles-Smith

J

ennifer Hudson, recording artist, actress and Weight Watchers spokesperson, steps on the scale every day to help maintain her weight, according to USA Weekend magazine (March 25, 2011). It’s not uncommon. Many people weigh themselves daily or several times a day, sometimes going to great ends to get a good “read” by making sure they have an empty bladder and aren’t wearing heavy clothing or jewelry. The problem is that weighing yourself can do more harm than good. Sure, there are times when it’s necessary to be weighed—a medical checkup is one. But other than that, weighing yourself isn’t helpful. Think about how you feel when you step on the scale. Do you really want an inanimate object telling you if it’s going to be a good day or a bad day?

Consider this Consider the reasons why weighing yourself is not in your best interest: 1. Is the scale measuring what’s most important? Instead of your health and how you feel internally, the scale focuses attention on weight. “You can’t weigh your worth or wellbeing,” says Judith Matz, LCSW, co-author of The Diet Survivor’s Handbook: 60 Lessons in Eating, Acceptance and Self-Care. “Who you are is much bigger than the number on the scale.” 2. Are you giving away your power? An inanimate object should not have the power to rule your attitude and behavior—in essence, your life. “When people weigh themselves often, it’s not a neutral act,” says Matz. “It comes from a negative place: A place of judgment and shame: An attitude of ‘I’m not good enough’ and ‘Something is wrong with my body.’”

3. What does the number really mean? The scale measures the weight of all body tissues, not just fat—and muscle weighs more than fat. Weight loss is often due to loss of muscle and water. Also, body weight normally fluctuates a great deal due to variables such as hormones, food eaten and fluid status (hydration; water retention). 4. How do you react to the number on the scale? Do you celebrate or seek comfort? “If the number goes down, you feel you deserve a reward for your hard work and deprivation,” says Matz. “If the number goes up, you feel disappointed, angry and upset and may turn to food for comfort.” The number on the scale—whether perceived as “good” or “bad”—can lead to overeating. But consider this: If dieting doesn’t work, it’s the diet’s fault, not yours. “There is only a 2-5 percent chance that dieting will work,” says Matz.

k. o e! r o o b ace nd m F on ays a e zin vew a g a gi , M s Fit new & y g alth eakin e e H to br k i L ed t c ne n o c Be

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2012


A better way: Get feedback from your body

Scrapping your scale opens the door to acceptance of your body and offers the opportunity to work on listening to your body and allowing your body to naturally guide eating. Here’s how to connect with your body’s wisdom: • Live an active lifestyle doing things you enjoy. • Appreciate your body for all it does for you. • Make conscious choices about i) Exercising at different angles what you eat and drink. • Eat mindfully: Eat sitting at a table, and focus how the in the fol Once you have secured the MMI in the best position, you canrelax, begin theonactivity food looks, smells and tastes. manner: • Connect with your hunger and fullness cues. Aim to stop eating when you feel the first signs/ sensations of satisfaction or • Cross your arms in front of you. fullness. • Have your knees bent to comfort. • Get a handle on health by how you 5. Does the scale cause obsessivefrom anorexia nervosa or(spine bulimia. “The feel physically emotionally. spine is fl • Then move forward the upright straight) position to and where your thoughts and behavior? obsession takes up mental energy—it’s • Concrete feedback may include appropriate ankle that have ”chosen. Weighing yourself frequently may you exhausting, says Matz. blood pressure, distance or lead to fixation about weight, food and “Think of what you could do in the number of steps walked, waist eating. In some people, it may increase world if you weren’t so preoccupied circumference, fasting blood sugar, Wethehave pictured using at the 45-degree angle risk of disordered eating such asthe MMI with weight and food. ” and energymake level andsure stamina.that you allow y

bend and not keeping it straight (See figure 6 below). At this point, you should feel a com restraint from the MMI support pad. This restraint is also to give you feedback to return position. •

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Diet

Go nuts for your health

Nuts can offer some great health benefits. by Karen Giles-Smith

I

have fond memories of nuts—not the “crazy” folks in my life, the edible kind. Nuts are sprinkled liberally throughout my past and I still enjoy them nearly every day. As a kid, I sometimes snuck peanut butter by the spoonful. For my birthday, I’d always request German Chocolate Cake, which has pecans in the frosting. As an adult, my on-the-go snack of choice is Kar’s Unsalted Raisin Almond Cashew Mix. And I‘ve always wanted to roast chestnuts on an open fire . . . well, that’s something I can look forward to. Nuts, in moderation, offer an array of health benefits. They’re a nutrient-rich food, packed with protein, fiber, vitamins, minerals, antioxidants, monounsaturated fats and omega-3 fats (both healthy fats). Different types of nuts have different nutrient profiles and health benefits, so

eating a variety of nuts can improve overall diet quality and health. The research related to nuts and heart health was strong enough to convince the U.S. Food and Drug Administration to issue a qualified health claim allowing manufacturers to print this statement on packages of peanuts and most tree nuts (almonds, hazelnuts, pecans, some pine nuts,

pistachio nuts, and walnuts): “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Several studies show that nuts have Continued on page 28

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2012


Sleep

Bedtime do’s and don’ts

Trouble sleeping? Try these tips to get some sleep. by Dr. Don Colbert

I

f you have trouble sleeping, or find yourself tired during the day, it may be time to re-examine your habits. These simple “Dos and Don’ts” can help you find rest, without relying on harmful, unnatural sleep aids. Do: • Control your sleep space. Believe it or not, your surroundings can greatly influence your quality of sleep. Anything that disrupts your circadian rhythm (your internal clock) can keep you awake and cause fatigue. Your circadian rhythm is significantly influenced by light and temperature. Studies show the ideal temperature at which you sleep should be lower than the temperature that is comfortable when you are awake, so keep the thermostat a little lower at night.

Furthermore, even a small amount of light in your room can disturb your rhythm, so darken your bedroom as much as possible. • Get into a routine. Developing a bedtime routine can help you sleep better. Start preparing for bed several hours before bedtime. Get your exercise done by the afternoon, so it does not interfere with your body’ s attempts to wind down. Go to bed at a consistent time that allows you to get a full eight hours. Taking a cool shower before bed can help your body reach the cooler temperature needed for optimal sleep. Remember to go to the bathroom right before bed so you don’t wake up in the middle of the night. • Keep your bed uncluttered. Excess “stuff ” on your bed can disturb your sleep even if it doesn’t wake you. Too many pillows, blankets, clothes, and other things need to be removed so you have a level space to sleep. This

also means kicking dear Fido out of the bed. Dogs and other pets are bad for your slumber and can ruin your rest. Don’ t: • Eat food before bed. There is some disagreement on whether eating before bed is bad for you, but it should be logical that at least some foods are not advisable just before bed time. I generally recommend not eating anything after 7:00 PM. People have a tendency to eat junk food right before bed, and while they shouldn’t eat it at any time of the day, it’ s especially bad right before sleep. Sugar, lactose, and spicy or greasy foods right before bed not only irritate your digestive system, they can leave you feeling sluggish the next day. Continued on page 28

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Seniors

Is it a heart attack?

Heeding symptoms can save lives. by Karen Giles-Smith

O

ne day, after lifting a heavy box, you experience aches and pains in your arms and chest. You feel nauseated. You break out into a cold sweat. Is it a heart attack? You’re not sure. What should you do? Heart attack, defined The heart is a muscle that requires oxygen to survive. If blood carrying oxygen to the heart is severely reduced or completely cut off, a heart attack results. Disruption in blood flow occurs when coronary arteries thicken or become blocked by plaque, which is the buildup of fat, cholesterol and other substances. The symptoms “The most common symptoms are chest pain, arm pain, jaw pain, shortness

of breath and profuse sweating,” says Matthew Wilcox, DO, cardiologist and active staff member at Ingham Regional Medical Center and Sparrow Hospital in Lansing. “That being said, some people—especially women—can have different symptoms including nausea, back discomfort and lightheadedness.” Although some heart attacks are sudden and intense, most start slowly with mild pain or discomfort in the center of the chest, according to the American Heart Association (AHA). The discomfort can feel like uncomfortable pressure, squeezing, fullness or pain. It may last more than a few minutes, or go away and come back. Got symptoms? Don’t wait! Often, people aren’t sure what’s wrong and wait too long to get help. That was Rosie O’Donnell’s nearly fatal mistake in August, according to media

coverage. After helping a woman get out of a car, O’Donnell experienced aches and pains in her arms and chest, nausea and clammy skin. Slightly concerned, she searched the Internet for information about women’s heart attack symptoms, found confirmation and took an aspirin—but did not call 911. The next day, O’Donnell was still experiencing pain and scheduled an appointment with her doctor. The doctor discovered that one of O’Donnell’s coronary arteries was 99 percent blocked. In this scenario, says Wilcox, most medical professionals would not recommend waiting. “I would recommend taking an aspirin and calling 911 or going to the nearest emergency department in the case of new chest pain.” Aspirin helps by inhibiting tiny blood cells (platelets) from forming clots on plaque in the arteries. The clots can

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Warning signs that may lead to a heart attack You may be experiencing cardiovascular problems if you notice that ordinary physical activity causes you to experience the following symptoms: • Undue fatigue • Palpitations (the sensation that your heart is skipping a beat or beating too rapidly) • Dyspnea (difficult or labored breathing) • Chest pain (chest discomfort from increased activity)

Symptoms of a heart attack

The final word

These are signs that may mean a heart attack is happening: • Chest discomfort • Discomfort in other areas of the upper body including pain or discomfort in one or both arms, the back, neck, jaw or stomach. • Shortness of breath with or without chest discomfort • Breaking out in a cold sweat, nausea or lightheadedness

contribute to coronary artery blockage. “Minutes matter” is the motto from the AHA. Even if you’re not sure it’s a heart attack, get it checked out. The longer the heart is without oxygen, the more damage is done. Fast action can save lives. Don’t wait more than five

“Those previously hesitant to learn adult CPR will be glad to know that it’s simpler now,” says Wilcox. “It involves chest compressions only, no breathing.” It’s called Hands-Only CPR and it involves two simple steps, according to the AHA. If you see a teen or adult suddenly collapse: • Call 911 • Push hard and fast in the center of the chest to the beat of the classic disco song Stayin’ Alive.

minutes to call 911 Know CPR CPR (cardiopulmonary resuscitation) can more than double a person’s chances of survival.

“The most important thing to know about symptoms of a heart attack is that often the heart attack is the first symptom a person gets,” says Wilcox. “And they need to respond appropriately by calling 911. Many people don’t get warnings [such as the symptoms listed in the sidebar] prior to a heart attack, but if they do, the warnings should be taken very seriously and medical care should be sought.” For more information, including a heart attack risk assessment and a “Hands-Only CPR” how-to, visit the American Heart Association’s website, heart.org

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21


Produce of the month: Pumpkin For more than just your jack-o-lantern needs!

Pumpkin 101

Try it!

Pumpkins are a part of the squash and cucumber family. The word “pumpkin” originated from the Greek word pepõn, meaning large melon.

Pumpkin Pancakes 1 cup all-purpose flour 2 ½ Tbsp light brown sugar 1 Tbsp sugar 1 Tbsp baking powder 3/8 tsp ground cinnamon ¼ tsp ground nutmeg ¼ tsp ground cloves 1/8 tsp allspice ¾ tsp salt 1 ½ cups milk ½ cup pumpkin, cooked and pureed (can use canned) 1 egg, beaten 1 Tbsp + 1 ½ tsp oil

How to select and store:

Pumpkins should feel heavy for their size and firm to the touch. The stem should be securely attached. Flip the pumpkin over and put pressure on the bottom– if it flexes, it’s not fresh. The shell should have consistent coloring and be free of soft spots or cuts. Slight blemishes will not affect its taste. To maintain color and quality, store pumpkins out of direct sunlight. Unless you plan to cook the pumpkin within a few weeks, room temperature is too warm for storage.

How to enjoy:

What’s in it for you:

• Stir fry, roast, boil, steam or bake • Puree and spread on a quesadilla instead of cheese • Mash with garlic, butter, and spices and toss with pasta in place of tomato sauce • Don’t forget the seeds! Roast them with oil and spices for a protein-packed snack

Pumpkins are high in fiber and beta-carotene (vitamin A) which may reduce the risk of heart disease, skin and eye disorders, and delay aging. Pumpkin seeds are high in protein, iron, and B vitamins.

Did you know?

By Gina Keilen. Keilen is a registered dietitian and Culinary Coordinator for Culinary Services at Michigan State University.

Pumpkins can grow in six of the seven continents. They’ll grow in Alaska but not Antarctica.

Combine all dry ingredients in a large bowl. Mix together pumpkin, egg, milk, and oil in a medium bowl. Add to dry ingredients and stir until just moistened; do not over-mix. Spray a griddle or skillet. Pour ¼ cup of batter for each pancake. Cook until the top starts to bubble and then flip. Cook until golden brown. Serve with syrup, whipped cream, and pecans. Recipe courtesy of Michigan State University Culinary Services

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OCTOBER 2012


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Eight weeks to a 5K

Here’s an eight-week program to get you running this fall. by Justin Grinnell When entering any kind of race, a well thought out plan is important to improve performance and reduce the risk of injury. Just running will not get you optimal results. There are many components of training that must be taken into account when getting ready for a race. Training and taking care of your body are the most important factors. You also have to be efficient and effective with your training. The most common race distance that people engage in is a 5k. Entering a local 5k is a great way to get you motivated to work out more. It gives you a goal to focus on for a certain period of time. Here’s a complete eight-week guide to running a 5k. A proper dynamic warm-up, foam rolling, full-body strength training and a proper running regimen are all part of the program. You will do without the “junk” miles and focus on efficient running. You will never run more than 2.5 miles during this time, but the miles you do run will be at your race pace. This will better prepare you for race day and reduce the risk of injuries associated with running. As an added benefit you will become stronger and lose body fat. Make sure to perform a proper dynamic warm-up before each workout. Foam rolling should be done every day. On your rest

days you should foam roll even more to improve recovery.

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.

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WEEK 1

WEEK 5

Monday Strength training Tuesday Run 1.5 miles Wednesday Rest and foam roll Thursday Run 400 meters. Repeat the following four times: Run 100 meters. Try to improve your time with each 100-meter run. After every interval, rest for as much time as it took you to complete the distance. Friday Strength training Saturday Run one mile at race pace—the speed that you plan to run on race day. Sunday Rest and foam roll

Monday Strength training Tuesday Run 2 miles Wednesday Rest and Foam Roll Thursday Mid-Distance Intervals. After every interval, rest for as much time as it took you to complete the distance. •    Run 800 meters. •    Run 400 meters. Repeat twice. •    Run 100 meters. Repeat four times. Try to improve your time with each run. Friday Strength training Saturday Run 2.5 miles at race pace Sunday Rest and foam roll

WEEK 2

WEEK 6

Monday Strength training Tuesday Run 1.5 miles at a faster pace than the previous week. Wednesday Rest and foam roll Thursday Hill Runs: Find a hill that is pretty steep, but not too steep where you have to walk up the hill. Run up the hill as fast as you can. Walk back down the hill slowly, then repeat. Perform 6 intervals. Friday Strength training Saturday Rest and foam rolling

Monday Strength training Tuesday Run 2 miles. This should feel short at this point in your training. Push yourself to see how fast you can do it. Wednesday Rest and foam roll Thursday Hill Runs. Find a hill that is pretty steep, but not too steep where you have to walk up the hill. Run up the hill as fast as you can. Walk back down the hill slowly, then repeat. Perform 10 intervals. Friday Strength training Saturday Run 2.5 miles close to your goal race pace. Sunday Rest and foam roll

WEEK 3 Monday Strength training Tuesday Run 1.5 miles at a faster pace than the previous week. Wednesday Rest and foam roll Thursday Run 400 meters two times. Repeat the following four times: Run 100 meters. Try to improve your time with each 100-meter run. After every interval, rest for as much time as it took you to complete the distance. Friday Strength training Saturday Run 1.5 miles at race pace Sunday Rest and foam roll WEEK 4 Monday Strength training Tuesday Run 1.5 miles at a faster pace than the previous week. Wednesday Rest Thursday Hill Runs: Find a hill that is pretty steep, but not too steep where you have to walk up the hill. Run up the hill as fast as you can. Walk back down the hill slowly and then sprint back up. Perform 8 intervals. Friday Strength training Saturday Run 2 miles at race pace Sunday Rest and foam roll

Healthy & Fit • www.healthyandfitmagazine.com

WEEK 7 Monday Strength training Tuesday Run 2 miles at a faster pace than the previous week. Wednesday Rest and foam roll Thursday Mid-Distance Intervals. After every interval, rest for as much time as it took you to complete the distance. • Run 800 meters. • Run 400 meters. Repeat twice. • Run 100 meters. Repeat four times. Try to improve your time with each run. Friday Strength training Saturday Run 1.5 miles as fast as possible Sunday Rest and foam roll WEEK 8 EXTRA foam rolling and dynamic stretching this week! Monday Tuesday Wednesday Thursday Friday Saturday

Full-body Strength Training Run 1 mile. Strength Training Rest. Foam roll and stretch. Rest. Foam roll and stretch. Race day!

OCTOBER 2012


Hearing

Say what?

Hearing loss is a common health problem in the U.S. With more than 50 million Americans suffering from its effects, hearing loss is now the third most common health problem in the country today behind only arthritis and heart disease. Hearing loss is an increasing health concern in this nation that is often preventable. “Hearing loss can be caused by exposure to loud noises, ear infections, trauma, or ear disease; harm to the inner ear and ear drum, illness or certain medications, and deterioration due to the normal aging process,” explains Dr. Greg Stewart of Hearing Health Center, Lansing, MI. “The amount of noise Americans are exposed to today plays an important role in the recent increase of hearing loss across the nation. It is no longer just a health concern for seniors.” It is recommended that at age 45

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everyone should have a baseline hearing test as part of a complete annual health exam. On average, most Americans don’t know how to recognize the first signs of hearing loss or which health professional is qualified to diagnose and treat the condition. An audiologist is a licensed and clinically experienced health-care professional who specializes in evaluating, diagnosing, and treating people with hearing loss and balance disorders. The first step in treatment of a hearing problem is to get your hearing evaluated by an audiologist. A hearing evaluation will determine the degree of hearing loss you have and what can be done. Although most hearing loss is permanent, an audiologist can determine the best treatment, which may include hearing aids, assistive listening devices, and hearing rehabilitation.

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25


Health

Nutrition after 40

Outsmart Father Time with nutrition know-how. by Karen Giles-Smith

I

t’s a fact of life: As we grow older, shift happens. The normal process of aging changes us to the core. As the body ages—even when body weight stays the same—body fat increases and muscle and bone mass decrease. Metabolism slows. Appetite may diminish making it harder to get needed nutrients. But don’t let getting older get you down! Healthy habits can help stall the clock by decreasing risk of chronic disease and disability and improving quality of life. At any age, even small changes to health habits can make a difference. Optimal nutrition is one way to promote “active engagement in life, both mentally and physically,” which is the definition of healthy aging. Although health status has multiple contributing factors, nutrition is one of the major determinants of successful aging, according to the Academy of Nutrition and Dietetics. “With all the information we’re

Did you know? Only 22 percent of adults 55 and older engage in regular physical activity. Adults 55 and older spend an average of 6 ½ hours a day watching TV. The #1 food eaten by Americans 70 and older is refined grains such as white bread, donuts, cake, cookies and pie.

exposed to about nutrition and healthy aging, it can be difficult to figure out what to eat,” says Lynn Spalding, registered dietitian and board certified specialist in gerontological nutrition.

“By focusing on eating a variety of whole foods, lean meats, fruits, vegetables, low-fat dairy and healthy fats, you’ll meet most of the nutrient recommendations for healthy aging.” Here’s how to outsmart the inevitable nutrition shifts: Calories with clout Calorie needs decrease with age due to decreased physical activity, loss of muscle mass and hormonal changes. However, requirements for many vitamins and minerals either remain constant or increase. What to do: Focus on nutrient-rich foods and beverages at meals and snacks and cut back on nutrient poor/empty calorie foods and beverages such as soft drinks, chips, pastries and candy. ChooseMyPlate.gov is a good resource.

Continued on page 29

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OCTOBER 2012


Seniors

Parkinson’s disease

Specialized therapy can help patients with the disease. by Tara Townsend

W

alt Freiberg can no longer throw a baseball like he did in younger days, but he has regained a lot of mobility and function despite his Parkinson’s Disease. The former automotive industry sales engineer was diagnosed 12 years ago and assumed he would slowly decline. “Therapy has literally reprogrammed my Parkinson’s,” says the Dewitt resident. “I still have some coordination loss but I don’t usually have tremors any more.” Freiberg walks a mile or two daily, usually on a treadmill, and does the exercises prescribed by a physical therapist, trained to work with Parkinson’s patients. “Walking is a big item,” he stresses. “With Parkinson’s your muscles tighten up and shrink. You have to keep walking and stretching to keep them working.” The specialized therapy, which his neurologist researched, is known as “LSVT BIG and LSVT Loud” (www. lsvtglobal.net). The program, provided only by nationally certified physical and

Walt Freiberg works with a rehab specialist to address Parkinson’s Disease symptoms.

occupational therapists (BIG) and speech-language pathologists (LOUD), focuses on the unique impairments common to Parkinson’s Disease patients who often shorten their steps, speak more quietly and/or mumble. The program trains them to make bigger movements and steps and speak louder. Parkinson’s Disease alters the brain’s capacity to monitor itself, so patients are

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unaware that they are whispering, hunched over or hardly moving. Since he completed the initial four-week outpatient therapy program at a local rehabilitation center in East Lansing, he is able to maintain his mobility with just a refresher course about once a year. “I’ve gone back for a six week refresher and they make sure I’m doing the right exercises.” Freiberg, 86, says he is keeping up fairly well with his wife who is 10 years younger and his two young grandsons. Although he’d love to be running, throwing and catching the ball with the two boys, he is grateful for his regained mobility and the fact that he can get to the field under his own power to watch them play. Tara Townsend, OTR/L, is Director, Rehabilitation and Wellness at Burcham Hills Retirement Community and Center for Health & Rehabilitation in East Lansing. Reach her at (517) 351-8377.

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27


Nuts

(continued from page 18)

powerful cholesterol- and triglyceride-lowering effects. In fact, including nuts, such as almonds, in a heart-healthy diet has been shown to rival the effects of cholesterol-lowering medications. Walnuts, which contain omega-3 fatty acids, lower triglycerides (a type of fat in the bloodstream) and total cholesterol. Research also indicates that walnuts may increase HDL (“good” cholesterol) and lower LDL (“bad” cholesterol). Pecans, as a part of a heart-healthy diet, have been shown to raise HDL and lower LDL cholesterol and triglycerides. Eating nuts, especially tree nuts, may decrease the risk of metabolic syndrome, a cluster of factors that may lead to coronary artery disease, stroke and type 2 diabetes. Enjoying nuts may also help maintain a healthy weight. The protein, fat and fiber in nuts are very filling which may help curb overeating. In fact, research shows that eating nuts is associated with lower body weight. Enjoy a small handful of nuts as a snack or add to your favorite foods: • Stir ground nuts into pancake, waffle or muffin batter. • Use finely ground nuts to coat chicken or fish before baking. • Sprinkle nuts on yogurt, oatmeal, salads or steamed vegetables. • Spread peanut butter on apple slices or celery sticks. • To intensify their flavor, toast nuts in a dry skillet or bake them for five to 10 minutes in a 350-degree oven. Bonfire anyone? I’ll bring the chestnuts. For more information and delicious recipes, visit the International Tree Nut Council Nutrition Research & Education Foundation’s website: NutHealth.org

Sleep

(continued from page 19)

• Drink alcohol or take stimulants like caffeine and nicotine. It should be obvious that taking any kind of stimulant in the evening or late afternoon will interfere with a good night’s sleep. Some people believe drinking alcohol before bed will help them fall sleep faster and achieve deeper sleep. While alcohol may cause you to become sleepy, it can actually disrupt your circadian rhythm and can diminish your quality of sleep. • Use your bed for anything but sleep. Your bedroom should be your haven for sleeping. Don’ t turn it into a living room, dining room, or movie theater. Let your brain get used to the bedroom having one purpose -- sleep. Anything that stimulates your brain before bed, like watching TV, for example, can cause you to stay up too late. A good night’s sleep is important for optimal daily performance and can boost your immune system. Lack of proper sleep can lead to exhaustion, weight gain, depression, poor memory and mental function, and can leave you vulnerable to many diseases. If following the above guidelines still leaves you with trouble getting a good night’s sleep, there are some safe and natural sleep supplements I recommend. You can find them at www.drcolbert.com. Don Colbert, M.D., is board certified in Family Practice and Anti-Aging medicine. He is a New York Times Bestselling author with over 10 million books sold. He is the Medical Director of the Divine Health Wellness Center in Orlando, Florida where he has treated over 50,000 patients. Learn more at drcolbert.com. 28

Healthy & Fit • www.healthyandfitmagazine.com

Recipe

Sloppy Joes

Makes: 6 servings Ingredients:

1 tablespoon canola oil 1 pound ground turkey breast 1/3 cup diced onion 1/3 cup diced green pepper 1/3 cup diced celery 1 teaspoon chili powder 1 teaspoon garlic powder 1/2 teaspoon celery seed 1/4 teaspoon black pepper 3 tablespoons brown sugar 3 tablespoons Worcestershire sauce 1 tablespoon cider vinegar 1 tablespoon horseradish 1 (6 ounce) can tomato paste 1 cup water 6 whole wheat hamburger buns

Directions:

In a large nonstick skillet, heat oil over medium heat. Add the ground turkey, onion, green pepper and celery. Cook, stirring frequently until vegetables are softened and meat is broken into crumbles and cooked through; about 6 to 8 minutes. Stir in the chili powder, garlic powder, celery seed, black pepper, brown sugar, Worcestershire sauce, vinegar and horseradish and continue to cook until all the liquid is absorbed; about 5 to 7 minutes. Add the tomato paste and water and cook until combined and heated through. Top each bun with a 1/2 cup of sloppy joe mixture.

Nutrients per serving: 308 calories, 5 g fat, 1 g

saturated fat, 0 g trans fat, 47 mg cholesterol, 24 g protein, 436 mg sodium, 42 g carbohydrate, 6 g fiber, 80 mg calcium Recipe from the Heart Smart® Cookbook, Third Edition. Heart Smart® is a registered trademark of the Edith and Benson Ford Heart & Vascular Institute at Henry Ford Hospital. To order a copy of the Heart Smart® Cookbook III, please visit www.freep.com/bookstore or call 800-2455082. Used with permission.

OCTOBER 2012


Aging

(continued from page 26)

Water works Dehydration is a major problem in older adults, especially those 85 and older. Many factors can increase dehydration risk such as a decreased sense of thirst and certain medical conditions. What to do: Plan fluids (such as milk and juice) as well as high water-containing foods (such as fruits and soups) into meals and snacks. Keep water on hand as a reminder to stay hydrated.

adequate intake of high-quality protein is necessary for overall health, bone health, and to help maintain or increase muscle mass. What to do: Some experts recommend adults consume 25-30 grams (about 4 oz.) of high-quality protein at each meal such as eggs, milk, yogurt, cheese, lean meat, and nuts and nut butters. Add exercise for maximum muscle-building benefit. Dynamic duo

Fiber intake is important for normal bowel function and prevention of many chronic diseases but is often low in older adults. What to do: Choose a variety of fiber-rich fruits, vegetables and whole grains.

Calcium and vitamin D help prevent osteoporosis and may also improve immune function and decrease risk of cancer, heart disease and diabetes. What to do: Eat plenty of foods rich in calcium and vitamin D such as milk and milk products, eggs and fatty fish. Supplements may be necessary—check with your health care provider.

Protein power

Better with B-12

Decreased muscle mass contributes to frailty, impaired wound healing and decreased immune function. Protein needs may increase with age, and an

An estimated 6-15% of older adults have vitamin B-12 deficiency which may affect sensory and motor function. What to do: Choose good sources of

RE TO GIST DA ER Y!

Functional fiber

vitamin B-12 such as lean meats, fish, dairy products and eggs. A B-12 supplement is often recommended. Meals matter Make mealtime enjoyable. “Plan ahead, set a nice table and use good dishes, turn off the TV, and eat with family or friends,” suggests Spalding. “Often, it’s an adjustment to cook for fewer people as family size may change with an ‘empty nest’ but leftovers can be frozen for later use or reheated for a quick and easy meal. Try cutting your favorite recipes in half if you’re cooking for one or two.” For more information, visit nihseniorhealth.gov/ and Tufts University’s MyPlate for Older Adults at http:// nutrition.tufts.edu/research/myplateolder-adults EDITOR’S NOTE: Aging is a complex and individualistic process, so nutrition recommendations may need to be customized. Consult a doctor or a registered dietitian to discuss your specific needs.

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Health

Managing menopause

Here are some ways to cope. by Lisa Marie Metzler

H

ot flashes. Mood swings. Bulging tummy. Sleep deprivation. Pre-menopause and menopause. Not a time any of us look forward to. We’re just coming into the age where we know who we are and confident in what we want and bam! this hits. Hormones out of sync can make a normally sane woman weep or want to slap someone and when that episode is all over - dive into a pint of Ben & Jerry’s. Before you jump on the menopausal hormone replacement (MHT) train why not consider natural alternatives and eating foods that will not only soothe menopause symptoms but create a healthier body for the years ahead? If your doctor practices a more

30

Western-style approach to medicine, consider talking to a naturopathic physician. Find one near you by visiting naturopathic.org

I’m so hot! You may be very attractive (hot) but hot is actually how you would describe the strong urge to rip off your clothes and sit in front of an open freezer. Hot flashes and night sweats are a common symptom of this stage of the game. Here are some natural wonders to try. Black Cohosh can help with the hot flashes help support and maintain hormone levels. Dong quai has been around for over a thousand years and used in Japan, China and Korea as treatment for an assortment of ailments including menopausal symptoms. Do not take if you have breast cancer or experience heavy bleeding during your periods. Also avoid if you’re taking a blood thinner or MHT or have an infection like a cold or flu. Soy has been getting lots of press lately because of the estrogenic properties, which can act like estrogen in the body. This has been some cause for concern, in relation to breast cancer but the American Cancer Society states that moderate consumption of soy foods appears safe and can even reduce breast cancer risk. A recent study from researchers at the University of Delaware found that ingesting at least 54 milligrams of soy isoflavones daily for six weeks to a year reduced hot flashes by 20.6 percent and severity by 26 percent. What’s important to remember when considering soy is to ingest it in it’s natural form. Tofu, soy milk, roasted soy nuts or tempeh are excellent sources. If you choose to take supplements make sure they are derived from whole soy beans. Flaxseed has also been shown to

Healthy & Fit • www.healthyandfitmagazine.com

decrease the frequency and severity of hot flashes. Lignins are substances found in flaxseed and are important modulators of hormone metabolism. Grind some in your coffee grinder and use 1 to 2 tablespoons a day. You can toss it into about anything and not even realize it’s there.

I’m going to rip someone’s head off! Everyone gets cranky from time to time but during this stage in life the mood swings can be a bit more intense. B vitamins and Omega-3 rich-foods can help squash the rage and also help with depression. Whole, unprocessed foods like lean meat and poultry, whole grains and lentils are easy ways to get your B’s. Some of the top Omega -3 rich foods include fish like chia seeds, flaxseeds, peanut butter with omega-3, walnut oil, spinach, kale, salmon, tuna and sardines. 5-HTP (Hydroxytryptophan) supplements raise serotonin levels in the brain which help regulate mood, sleep and behavior. St Johns Wort is another mood lifter that has several studies to back its effectiveness. Bonus, it can also help overcome a low sex drive. Speaking of sex, evening primrose oil can also help in that department (as well as other menopausal symptoms). Do not take with a MHT or if you are receiving treatment for breast cancer.

My belly looks like Winnie the Pooh Can we really blame menopause on bloated belly? Maybe our fingers are in the the honey pot too much. Sometimes a bad mood drives us to food for comfort. Or we’re not burning as many calories chasing our children around at this stage in our life. As we age, we begin to lose muscle mass, which helps us burn calories. This doesn’t mean you have to become a middle-aged body builder to keep your belly in check. Get some dumbbells or just use your body as resistance to build lean muscles. If you’re not sure how to get started, hire a personal trainer for a few sessions to show you the basics. Remember; this too, shall pass! OCTOBER 2012


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Profile for Healthy & Fit Magazine

Healthy & Fit Magazine Oct. 2012  

This is the Oct. 2012 issue of Healthy & Fit Magazine.

Healthy & Fit Magazine Oct. 2012  

This is the Oct. 2012 issue of Healthy & Fit Magazine.