www.healthyandfitmagazine.com SEPTEMBER 2014
LOVE YOUR
LUNCH
Jessica O’Brien
Fitness is a way of life for this Potterville resident
Tips for parents on how to keep kids’ lunches exciting for school ALSO INSIDE:
FRESHMAN YEAR
How to survive and thrive!
BE FEARLESS
Neurofeedback can help getting over your fears
CHANGE IN THE AIR Advice on how to get ready for the autumn change
Healthy & Fit Expo Magazine
SEPTEMBER 20 at the Lansing Center. Be there! It’s FREE!
MIX IT UP!
It’s better to keep your kids in multiple sports
CARDIAC READINESS Why schools should be prepared for sudden cardiac arrest
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NOW PLAYING! Check out these events currently hosted in Greater Lansing! Capital Area Soccer Classic September 13-14, 2014 Multiple Greater Lansing Fields Capital City Dragon Boat Race September 13-14, 2014 Adado Riverfront Park Capital City River Run Weekend of Races and Healthy & Fit Expo September 20-21, 2014 Downtown Lansing/Lansing Center
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Healthy & Fit Magazine
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Our 2014 Expo Guide
Here’s everything you should know about the 2014 expo!
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22
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30
PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER
12 13 15 16 17 22 4
Cancer and your mouth
How your dentist can help.
Change is in the air
Make sure you’re ready when your routine starts to change.
2014 Expo Info
Meet our sponsors and review the schedules for the weekend.
Expo lineup
Learn more about the event’s emcee and featured activities.
Expo vendors
Meet some of the vendors who will be at this year’s expo.
Back to school lunch tips
It can be hard to get a kid to eat nutritionally.
Healthy & Fit • www.healthyandfitmagazine.com
23 24 26 27 29 30
A financial check up
Keep track of your investments as you make future plans.
Sudden cardiac arrest readiness
Why schools should be prepared.
Mix it up!
Make sure your youth plays more than one sport.
The age of “re-fire”-ment
Our new column is set to energize seniors.
Held hostage by fear?
Neurofeedback may loosen fear’s grip on mind and body.
Tips to survive your freshman year Sage advice to help you thrive!
SEPTEMBER 2014
A TITLE OF
PUBLISHER PERSPECTIVE BY TIM KISSMAN
tim@healthyandfitmagazine.com
Parents should keep their kids in multiple sports
A
s the father of two kids who love to play sports, the best advice I’ve been given is that your kids should have fun playing, and that they should play as many sports as possible, for as long as possible. My friend Justin Grinnell, and I have talked at great length about this, for a long time. While he reviews facts about the risks of specialization, as well as tips to prevent injury and gain strength (see page 26), there’s another reason that I think it’s important to play a multitude of sports in school. At some point, down the road, whether you are a professional athlete, or hold the 13th spot on the varsity basketball team to play those closing seconds of a blow out, your athletic experience will end. At some point it won’t count. At some point it becomes a hobby and it’s never as much fun as it is when you’re competing for your school. I owe a lot to basketball. I have played the game most of my life. It helped me get a college scholarship where I learned how to work hard, sacrifice and set goals. But what a lot of people don’t know is that I also played football and baseball. I even played soccer for a while. I played them all and I had fun. While my success was definitely in basketball, each of the sports taught me something about who I was to become. The work ethic and principles I learned through sports are the foundation of my adult life and form the structure for how I raise my children. Looking back at my career, I made it through relatively injury free. I believe that was due to playing multiple sports. My oldest daughter is in high school and I’ve followed her class teammates for years now. A few have managed to continue to play multiple sports, however there are some who have specialized. Without a doubt, the kids who specialized have had more injuries. Did they have more injuries because of playing one specific sport? Maybe. Most likely. Like everything in life, sports end. Make the most of your time on the field, court, pool or pitch. Make sure to practice the fundamentals and eat right. Make sure to keep your grades high. And most of all, be safe. Enjoy the issue.
6
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KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854
PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD
Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.
Justin Grinnell B.S., CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach.Reach him at 517.708.8828.
Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer.
Susan Maples, DDS, MSBA
Susan is a dentist in Holt. She is also a speaker, business consultant and author. Reach her at susan@drsusanmaples.com.
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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 ME L I S S A “ MO ” G O N G A L S K I Melissa “MO” Gongalski, 34, of Grand Ledge, is the owner of MO’s Sweat Shop. Her path to owning her own shop was unexpected. With three kids she was struggling to find ways to stay in shape and the energy to keep up. That’s when she discovered Zumba. “Nothing really stuck until I walked into my first Zumba class,” she said. “I lost 20 pounds in the first three months. My energy sky rocketed. My attitude changed and my moods lifted. I finally felt good about myself again.” Then her instructor left and she was left wondering what to do. It was either find a new instructor, or … “My instructor’s students encouraged me to step up and become an instructor myself,” she said. “It was because of their constant support and praise that my confidence grew and I began thinking bigger and better for them.” Her fitness and diet are always a challenge, but she continues to work on being better and being fit. “I am constantly working and educating myself as much as I can so that I can help my students on a whole new level,” she said. “People can’t see how much you weigh. However, they will notice when your body starts to change, and your smile lights up the room. You will see results if you are committed to improving your health.”
by Sharon Kennedy
G LADYS D ELAN D
Gladys Deland, 95, may not have the most rigorous workouts, but then most people who work out aren’t her age. Deland, who is from Bellevue, has been physically active all of her life, working several jobs at once that required her to be on her feet. She didn’t quit working until she was 85. She said she still weeds her garden, and does the laundry and ironing. She also tries to have a healthy diet, eating fruits and vegetables raised at home. However, five months ago, she tripped on a rug and fractured her pelvic bone. She had to go to a rehabilitation center after hospitalization. Her motivation now in coming to AL!VE, in Charlotte, is to become stronger so she doesn’t have this experience again. She hired a personal trainer for two months, and now she works out three days a week. Deland likes to use the incumbent bike, rowing machine, abduction and induction machines. She said she can even press 80 pounds on the leg press. She is just starting to use the treadmill. She stays motivated because being able to walk is important to her, and she loves it when her children praise her. When asked how working out has made a difference in her life, she says she is rarely sick and feels good most of the time. “Don’t just sit and watch TV,” she said. “Keep moving.”
S H A RON DEL A N D
by Sharon Kennedy Sharon Deland, 69, of Bellevue, is Gladys Deland’s daughter. She is an amputee, having lost one leg to cancer at the age of 14. She says she has not always had the best diet, but has grown fresh vegetables for 30 years and tries to buy frozen versus canned vegetables when she shops. She also eats a lot of salads. “As I’ve grown older, I have eaten healthier,” she said. “I have also reduced my portion size.” She came to AL!VE, in Charlotte, when her mom came for therapy, and she stayed. Even though some machines, such as the stair climber and treadmill, do not work for her, there are other things she can do to strengthen her body and to keep her one leg strong. She uses all of the circuit machines. “There are six different machines,” she explained. “ I do them all. I’ll do four sets of 15 or 20 repetitions on every machine, three times a week.” When asked what motivates her, she says she knows that taking off weight as you get older gets harder. Also, she is going to have a knee replacement, and she needs to strengthen her muscles around the knee. She knows fitness has made a difference in her life. “There is a difference in how I feel now,” she said. “I don’t get sick and I’m more energetic.” The advice she has for others is to have a positive attitude. “Some people in their sixties feel old. I don’t feel old. How you feel about yourself plays a major role in whether you eat right. It’s a mental attitude.”
by Sharon Kennedy
SUE LILLY
“When you have two generations of diabetes in your family, it’s a strong motivation to live a healthy life style,” says Sue Lilly, of Charlotte. Lilly is 63, and closed her tailoring business a year and a half ago. She sat a lot for her job and was a couch potato at home. She started working out three years ago. Now, she comes to AL!VE five days a week. She counts her steps, joined a circuit training class and has participated in several cardio classes. She likes the Octane Fitness and pull down machines when she works out on her own. When asked about her diet, she says, “It hasn’t always been good. But, I am more conscious now about eating more vegetables and fruit. I am now counting calories, and watching my portions.” She continues to be motivated by the way she looks and the fact that she doesn’t get sick. She has lost nine inches around her hips and thighs. She sees the difference it has made. No other member of her family, which includes a mother and seven siblings, exercise. One brother stays physically active on a farm, however. Any advice she has for others comes in subtle doses. “I tell them what I do to get fit, and if they want to follow my example, fine,” she said. 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
SEPTEMBER 2014
Leading FamiLies to HealtHier lifest yles through ChiropraCtiC and nutrition Our mission is to save lives. Supporting Lansing families with chiropractic and natural personalized nutrition programs, our goal is to engage you to be 100 percent into your health. We want you to participate, ask questions and learn. We support whole body health and wellness through chiropractic, nutrition and spinal rehabilitation. To learn more about Mission Nutrition and chiropractic care for your family, visit www.achiro.net.
Empower yourself with healthy food choices and supercharge your immune system with personalized programs through Mission Nutrition. Join our free in-office classes! RSVP to 517-336-8880. Thursday Sept. 4 at 6:15 p.m. CanCer prevention & nutrition Learn about the foods that cause cancer and the foods that best prevent it.
Dr. Jean-Guy Daigneault Dr. Denise Rassel
Monday, Sept. 15 at 6:15 p.m. Food StreSS relationShip Learn how food affects stress levels and how stress affects the foods you choose.
Dr. Nick Schuster Chiropractic Well Being Center-Okemos
Dr. Renee Maurer
Thursday Oct. 2 at 6:15 p.m. adhd Food plan Learn about what foods to eliminate with any attention or hyperactivity disorder.
Dr. Randy Randhawa
Rassel-Daigneault Family Chiropractic www.achiro.net | (517) 336-8880 537 N. Clippert St., Lansing, MI 48912 Located next to Frandor
Success! Sarah Jane Siecinksi Sarah Jane Siecinksi, 33, is a training manual specialist at Five Brothers. Last year, her grandmother passed away from liver disease. Her death served as a wake up call that Siecinksi needed to change her lifestyle. Being born with Turners Syndrome made the decision even more important. Now, after a dedication to a healthy lifestyle and bariatric surgery, this Roseville native is down nearly 100 pounds and feeling better than ever. Here’s her story: How is your diet compared to what it was? How do
What led to your decision to make a change? I was born
with Turners Syndrome. It is a variable condition due to the different genetic makeup of each person; some people are affected minimally while others have more significant symptoms and characteristics with short stature being the most common. I have been struggling with my weight, high blood pressure, high cholesterol, elevated liver enzymes, fatty liver disease and pain in my feet and ankles for many years. In 2013, my grandma passed away from liver disease. She was my wake up call that it was time to do something to get healthy and fit.
After!
What are your workouts like now? I joined Planet
What did you do? In September 2013, I made a doctor’s appointment to go over weight loss options and I decided the sleeve bariatric surgery was a good choice for me. I followed the pre-surgery requirements and on March 25, 2014, the surgery was performed at Henry Ford Hospital, Detroit, MI.
Before! Sarah Jane Siecinski Before: 254 lbs After: 157 lbs Height: 4’8 ½ “
What kind of challenges did you face during this time?
Bariatric surgery is not a quick fix and it can be overwhelming to learn to adapt to different food choices and portion sizes. In social situations, I like to have a protein bar or nuts on hand because it can be difficult to find foods that you can eat. I have no regrets with the little changes that I have had to make.
How did you overcome them? My
husband (Tony), family, friends, co-workers and attending a bariatric 10
you feel? My diet previously consisted of high fat-processed foods, junk food and soda. I hadn’t realized how sluggish I felt until I stopped drinking soda and started eating a high protein, low-fat, and low-sugar diet. I get to eat and enjoy more flavorful foods than before and because of the variety available, I never feel deprived. I’m more confident and when I look in the mirror, I can’t believe it is me.
weight loss support group in my area has helped with support and knowing that I’m not alone in this journey. The successful feelings that I have and not having to shop in the plus size stores anymore have boosted my confidence.
Fitness and just did my first 5K, the Color Run, in Grand Rapids. I’m signed up to do another 5K in the Detroit area for Turner Syndrome Awareness.
What are some of your future goals? I plan on
continuing my healthier lifestyle, in honor of my grandma, and want to lose seventeen more pounds to reach my goal weight. I’m looking forward to getting off more of my medications, and doing activities that I was never comfortable doing before.
Any advice for others? It is never too
late to change your lifestyle for the better and the feeling is indescribable. So, no matter what you’re faced with, you can overcome and succeed, too!
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
SEPTEMBER 2014
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Teeth
Cancer and your mouth How your dentist can help. by Dr. Susan Maples
W
e may have each encountered a loved one who gets a scary cancer diagnosis that takes us by surprise. Fortunately, with appropriate treatment, more and more patients survive cancer and/or live with it rather than die from it. Often the complications from cancer treatments affect the mouth. Did you know that the chief complaint for many cancer patients is mouth sores? The most common oral complications related to cancer therapies are mucositis (inflamed mouth or throat linings), infection of the gums or bone, drying of saliva glands, taste dysfunction and nerve damage pain. Mouth sores (mucocitis and ulcerations) are associated with significant pain, which often interrupts the patient’s ability to eat and compromises the patient’s nutrition. In turn, without proper nutrition healing is interrupted.
How we manage that pain is critically important. Many oncologists prescribe narcotic pain meds because it’s easy. They may not be familiar with appropriate topical (surface) treatments, pain relievers and analgesics. Your dentist can be an important part of the treatment team. Without topical treatment the oncologist or cancer treatment center might choose to decrease or interrupt the chemotherapy, which may compromise it’s effect on the cancer. Cancer patients often change their food preferences. If a person’s mouth hurts or taste becomes dysfunctional, they eat what they can or they might just stop eating. The calorie deficit causes weight loss. The best thing we can do to facilitate normal eating is treat the patient for discomfort. Again, this calls for a team approach that integrates oral medicine with the planned cancer therapy. To protect a patient from excessive
weight loss, your doctor may recommend a high calorie supplement such as Boost or Ensure. Unfortunately these are both filled with sugar, which increases the cavity risk. For cavity prevention the first defense is always fluoride! For cancer patients we can make custom fluoride carriers (similar to a bleach tray) that can be loaded with professional strength fluoride for home treatment. Also helpful is a therapeutic intake of xylitol, a sweet substance that suppresses acid-production, as well as topical calcium phosphate to help remineralize the enamel surface. There is special toothpaste made by CariFree called CTx4 that has ALL these cavity-fighting components but is only available in dental offices. Cancer survivorship is growing. This is a different world and it carries over dramatically into oral/dental needs. Be sure to include your dentist in your cancer treatment team.
Susan Maples, DDS PERSONALIZED DENTISTRY FOR A LIFETIME OF HEALTH www.DrSusanMaples.com
(517) 694-0353
Our Mission Is:
• • •
To treat each person with integrity, respect and kindness. To help each person take a significant step toward his/her desired oral and systemic health. To serve as leaders in our community in the quest toward whole-health promotion and the partnership between all health professionals.
12
Healthy & Fit • www.healthyandfitmagazine.com
SEPTEMBER 2014
Mind
Change is in the air
Make sure you’re taking steps for new routines. by Cynthia Logan, PhD
S
o, another shift in season is upon us. The kids are back in school and the weather is beginning to cool. When our surroundings change so can our mood and attitude. There are many reasons for this, but these are a few biggies; not as much sunshine, not as much social interaction and not as many high quality and fresh fruits and vegetables. If we are made aware of these things then we can prepare for them. If you are a person that suffers from SAD, Seasonal Affective Disorder, which is a condition in some where lack of sunshine causes sadness or depression, then see your mental health professional before it begins to affect you. There are also lights and light bulbs which can be used for the condition and can be found on the internet or recommended by your doctor. Make sure that you and your family are still eating plenty of fresh fruits and
vegetables and talk to your doctor about a multivitamin or research one on your own. Make sure that you and everyone in your family are still getting together with friends and family in any spare time possible. If you or your child does not participate in outside activities, such as sports, church, or hobbies, only doing homework or watching TV and playing video games at night does not provide the exercise that is necessary for physical and mental health. Many schools have cut out gym class and your child may not be getting exercise during the day. Many families prohibit their children from seeing their friends during the week, but having dinner with another family mid-week can be healthy and break the monotony of the week. Another suggestion might be to get in the habit of taking walks as a family after dinner, those dishes can wait.
To help manage the new school schedule and avoid stress and tension, many families post schedules that the entire family can view to help keep them on track. Expecting only the parents to keep track of the schedule can be stressful and having your children watch the schedule too can teach them responsibility. Making charts for chores and homework and other routine activities is another way to teach responsibility and take some of the pressure off the parents. It is never too early to begin this and the earlier in a child’s life that they are given responsibility the better for all. 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.
At Ease With Eating Nutrition Counseling Services
Nourish your life! Eating can be just one of the many fulfilling aspects of your life. Nutrition counseling can help you develop a healthier relationship with food and improve your health and wellbeing. For more information and to schedule an appointment with Karen Giles-Smith, registered dietitian, visit AtEaseWithEating.com or call 517-332-3105.
SEPTEMBER 2014
www.healthyandfitmagazine.com • Healthy & Fit
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THE HEALTHY & FIT MAGAZINE • www.healthyfitexpo.com Americans suffer from varicose veins. Don’t beEXPO one of them. At McLaren, we offer a urgical and nonsurgical options to treat20,this and unsightly some of FREE ADMISSION • SEPTEMBER 2014painful • LANSING CENTER • 9 a.m.condition, to 4 p.m. • healthyfitexpo.com be covered by insurance. Magazine
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In early 2007, a number of local leaders came together to plan
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Weekend schedule
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On September 20, 2014 The Healthy & Fit Magazine Expo The longest running health and fitness expo in Lansing, the Healthy & Fit Magazine Expo, is held at the Lansing Center. It offers free admission, and brings together individuals, businesses and events to celebrate health and fitness and give expo attendees a chance to improve their lifestyle in a positive and informed way. The expo is for everyone — athletes, non-athletes, families, singles, the young and seniors. Runs from 9 a.m. to 4 p.m.
Capital City River Run 5K & Sohn Kid’s Races 5K: Hit the road running for a chance to win thousands of dollars for your favorite school or school program. Presented by Cooley Law School. Starts at 8:30 a.m. Kids’ Mile & Sprint: Children 12 and under can participate in the Sohn Kids’ Races, including the Sohn Kids’ Mile and Kids’ Sprint (approximately 100 yards) Presented by Sohn’s. Starts at 10 a.m.
September 21, 2014 • 8 a.m.
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mclaren.org/lansing
Our heart is in this community
As the area’s leading heart hospital, we understand the value of exercise and M O B I L E A DV E RT I S I N G staying in shape. That’s why we sponsor the Capital City River Run and encourage our employees, volunteers and physicians to participate in this fun-filled community event. We know that a healthy community is a happy community.
KISSCO
We run with the best. Lansing, you’ve got heart!
The Capital City River Run Full & Half Marathon
The Impression 5 Half Marathon and Cooley 5K Race for Education take runners along the river trail, beginning at the Lansing Center and continuing through the MSU campus and Scott Woods. The half marathon is 13.1 miles across Lansing’s trail systems. Check it out at www.ccriverrun.com.
SEPTEMBER 2014
Better doctors. Better care.
www.healthyandfitmagazine.com • SEPTEMBER15, 20,2012 2014••LANSING LANSINGCENTER CENTER 9 a.m. SEPTEMBER ••10 a.m.to to44p.m. p.m.
sm
Healthy & Fit
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Healthy & Fit Expo THE
Magazine
FREE ADMISSION • SEPTEMBER 20, 2014 • LANSING CENTER • 9 a.m. to 4 p.m. • healthyfitexpo.com
OUR GOAL, EVERY YEAR WITH OUR EXPO, IS TO SHOW MID-MICHIGAN WHAT IT TAKES TO LEAD A HEALTHY LIFESTYLE. COME TO OUR FREE EXPO AND START YOUR PATH TO WELLNESS.
EMCEE TOM MATT Tom Matt is the host of “Boomers Rock” radio show. He’s passionate about health and fitness, has interviewed dozens of experts in the field of fitness, nutrition, finance, and brain health. His personal mission is to help others improve the quality of their life. Matt Available on will be the emcee for the demonstration stage at the expo again this year. He’ll also have copies of his book Maximize Your Quality of Life: The 200% Solution to purchase and autograph.
TIKI HEAD CLIMB THE TIKI HEAD CLIMBING WALL It’s back by popular demand. Designed to bring out the climber in every kid, the Tiki Head Climbing Wall will be free for kids interested in seeing if they can make it to the top. Easily our most popular attraction, we’ll also have an inflated obstacle course and other areas for kids to play basketball and try hockey.
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DEMONSTRATION STAGE The demonstration stage is front and center again this year. Located just inside the main entrance, the stage continues to feature some of the best fitness and dance instructors, health professionals and dance pros the area has to offer. Each demonstration lasts about 20 minutes. Attendees are encouraged to join in. If you’re shy, but curious, that’s OK too. Check out some of the demos we have lined up for this year. Come ready to move if one of them sounds interesting to you. Best of all, IT’S FREE!
THE 2014 LINEUP!
Zumba classes Kettlebell workouts Functional body weight Youth sports performance
Cardio dance CrossFit demonstrations Jazzercise Gymnastics
FREE CLASS DEMONSTRATIONS!
THE EMCEE
A sport for INSIDE THE athlete EXPO! every
Please note: Demonstration Stage classes and times are subject to change. A final lineup of events, with times, will be posted at www.healthyfitexpo.com prior to the event. A schedule will be available at the expo, as well.
228,000 square feet of sports facilitie SPORTScombined DEMO EXTRAVAGANZA!
The Summit Sports and Ice Complex is hosting a sports demonstration extravaganza, at the expo this year. Check out the available activities: Ice: Goal with shooter tutor • Stride board so kids can feel what it’s like to skate • Equipment and skates to try on Curling: Plastic version of the game to try out Fieldhouse: Turf with goal and shooting targets
Healthy & Fit • www.healthyandfitmagazine.com SEPTEMBER 20, 2014 • LANSING CENTER • 9 a.m. to 4 p.m.
SEPTEMBER 2014
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East Lansing, MI 48823
Benefiting the Playmakers Fitness
mystateoffitness.com 9 a.m.
Benefiting Area 8 Special Olympics. an olympic weightlifting invitational is□ Foundation, encouraging people to competition.The □ In memory of Dallas Lincoln. We with move morerun and move better. the best. set for noon during the Healthy & Fit Magazine Expo. □ □ Lansing, got heart! Learn more atyou’ve healthyfitexpo.com.
plete event information and registration, visit www.playmakers.com Check out our online race calendar to find hundreds of area events!
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Expo begins 10:00 a.m. Demonstration stage presentations begin and Does your baby cry or become irritable during a diaper change? ____________________ run every half hour. Visit healthyfitexpo.com for Has baby ever had a fever? _________________________________________________ latest demonstration stage information. Has baby had any falls? ____________________________________________________ 10:00 a.m. Activity area opens Twistars USA Fun __________________________________ & Fit Gymnastics Begins Has baby been . in a car accident or near-miss? other trauma? Sohn_____________________________________________ Kids’ Races begin (register at the expo!) Has baby had any 3:15 p.m. Twistars USA Fun & Fit Gymnatics Last Class Has your baby been vaccinated? _____________________________________________ 3:30 p.m. Demonstration stage concludes Do you have any other concerns you wish to discuss? ____________________________ 4 p.m. Healthy & Fit Magazine Expo ________________________________________________________________________ Race Registration Closes
Does baby frequently arch his/her head and neck backwards? ______________________
faster. stronger. The Capital City River Run 5K will be held during □the expo. □ Better doctors . Better care.sm The race starts at 8:30 a.m. in front of Cooley Law School □ □ Stadium. Register at the expo.
ormance Academy SEPTEMBER 2014
ew membership
(8-12yrs old) www.healthyandfitmagazine.com • Healthy & Fit
SEPTEMBER 20, 2014 • LANSING CENTER • 9 a.m. to 4 p.m.
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Healthy & Fit Expo THE
Magazine
A FITNESS WEEKEND!
FREE ADMISSION • SEPTEMBER 20, 2014 • LANSING CENTER • 9 a.m. to 4 p.m. • healthyfitexpo.com
It’s a race-packed weekend with the expo There’s a multitude of races happening on this September 20 weekend, including a full marathon. Here’s your guide to making the most of Lansing’s best fitness weekend. Capital City River Run 5K
This 5K takes place Saturday, September 20, 2014 at 8:30 AM in front of Cooley Law School Stadium and finishes at the Lansing Center. Registration opens at 7 a.m. inside the Healthy & Fit Magazine Expo.
Sohn Kids’ Mile and Kids’ Sprint
Register for these races at the expo. The races begin at 10 am. Both Kids’ Races will start and finish at Impression 5. Children and parents who pick up their packets at the Lansing Center before the race will be directed to the start area. Capital City River Run Full Marathon & Relay
The Capital City River Run
Marathon course starts with the half marathon, traveling down Michigan Ave. The course will travel down Grand River in the heart of East Lansing onto the River Trail at Michigan State University. Runners travel along the River Trail and see new sections that have recently been developed. The course will hit local parks and trails and an interurban pathway south of Lansing. It ends in front of the state capital. This course is a USATF-certified Boston Marathon qualifying event and begins at 8
COSTUME 5K WALK/RUN . . . AND REMEMBER Saturday, October 11, 2014 • 10AM Potterville, MI All proceeds benefit the Touching Souls Foundation to help support families dealing with the unexpected loss of a loved one. Packet pick-up begins at 8:30am at Potterville City Park pavilion. Entry fee is $25 if postmarked by/before 10/10, or $30 on race day. No guarantee of shirt after 9/26. • Wear a costume to stay warm! • 1 Mile Kids Run @ 9:30am - kids who complete run will receive candy bar. • Cash awards to overall male, female & masters finishers. • Awards to top 3 in each age group.
Register: TouchingSoulsFoundation.com 18
Healthy & Fit • www.healthyandfitmagazine.com
SEPTEMBER 2014
Health
Is it an eating disorder? Parents: Trust your instincts. by Karen Giles-Smith
Y
our son or daughter is behaving differently around food and seems preoccupied with his or her body shape or size. Should you be concerned? Yes, because these behaviors and attitudes may be signs of an eating disorder. Eating disorders—including anorexia nervosa, bulimia nervosa, and binge eating disorder—have serious medical consequences. It’s crucial to know the signs and symptoms and to get help immediately: Early detection, diagnosis and treatment can improve the course and outcome of treatment. In those prone to developing eating disorders (due to genetics, personality traits, etc.), the onset is often triggered by a change in eating habits. For example: Going on a diet, fasting, or eating less for sports performance may trigger restrictive eating, bingeing, and/or purging. These behaviors are not only
Fit feature
If you notice something is awry with your child’s behavior, listen to your intuition: As a parent, you know your child best. extremely harmful to health, they alter the body’s chemistry which maintains and ingrains the behaviors. Learn the signs and symptoms of eating disorders. If you notice something is awry with your child’s behavior, listen to your intuition: As a parent, you know your child best. Arm yourself with knowledge about eating disorders, and discuss your concerns with healthcare professionals with expertise in treating eating disorders. Your child’s health— and perhaps his or her life—may depend on it.
by Sharon Kennedy
MICHAEL CHERRY Michael Cherry, 49, from Charlotte, has always known that being fit is important. As a young man, he played baseball, basketball and football. Between his mid-20s and 30’s, he worked out pretty regularly. But after marriage and children, finding the time to work out became difficult. He now works for a school district and has his summers off, but he wanted to find a place to work out where he could bring his family. AL!VE fit the bill! While his daughter is engaged at GROW, the children’s center, Mike walks and uses a number of different machines, including weight machines, circuit machines and an exercise bike for cardio. When his adolescent son joins him, they sometimes walk the track together. And his wife walks the track, after work. Sharon Kennedy recently retired from higher education and is an author and freelance writer. She writes a monthly column for the County Journal and lives in Charlotte. SEPTEMBER 2014
Some Possible Signs and Symptoms of Eating Disorders (visit nationaleatingdisorders.org for more)
• Dramatic weight loss • Hides body with layers or baggy clothes • Is preoccupied with weight, food, calories, fat grams • Makes frequent comments about feeling “fat” • Complains of constipation, abdominal pain, cold intolerance, lethargy • Develops food rituals • Withdraws from usual friends and activities Karen Giles-Smith, MS, RDN, is a registered dietitian and medical nutrition therapist who specializes in the treatment of eating disorders. Her nutrition counseling private practice is located in East Lansing. For more, visit AtEaseWithEating.com
On the cover Jessica O’Brien If you live in Potterville, chances are you might see Jessica O’Brien, 23, working out at any given moment. That’s because she loves to be active outdoors. “I love being outside,” she said. “Whether it’s walking on the sidewalk through town, running down a dirt road, swimming, playing tennis or soccer, it’s all great!” Her diet is steady with fish, chicken and fruits and vegetables, although she does allow for a bag of chips and chocolate bar here and there. “Sometimes it’s hard for me to be so disciplined, but I know I need to be healthy enough to travel the world some day,” she said. “On the hard days, just put your favorite music on and get moving!” www.healthyandfitmagazine.com • Healthy & Fit
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ADVERTISEMENT
Doctor’s Approach Dermatology
20 Years of Care and Community
T
wenty years ago Marcy Street, M.D. started a dermatology medical practice, founded on excellence, later calling it Doctor’s Approach Dermatology. Doctor’s Approach is a group practice with the goal of providing excellent patient care while making a positive impact on the mid-Michigan
dermatology care. Doctor’s Approach Dermatology can boast the only fellowship trained Mohs surgeon in the Lansing area and the only nurse practitioner in the state of Michigan who is board certified in dermatology. Doctor’s Approach Dermatology has invested in cutting edge technology and equipment such as Melafind for detecting
her growing team of skin care professionals. “It is important to give back to the community in which we live and serve,” says Dr. Street. “Dr. Street has always valued giving back to the community and we have participated in at least one annual free skin cancer screening for the past 16 years,” says her longstanding office manager, Peggy Brown.
“It is important to give back to the community in which we live and serve,” - Dr. Marcy Street
community. Under Dr. Street’s direction, the practice has grown and become a complete skin care center to include treatment for moles, skin cancer, acne, warts, rashes, anti-aging, and other skin and hair conditions. Dr. Street, a Mayo Clinic trained, board certified dermatologist, is also the first fellowship trained African American female Mohs surgeon in the country. Combine Dr. Street’s experience and education with other excellent skin care professionals, some of the newest and best technology, and you get premier
melanoma, Blu-light therapy for treating precancers, and Lightwave and lasers for acne and anti-aging. Additionally, Doctor’s Approach has the only medical spa supervised by a dermatologist, Dr. Street, who makes sure that all treatment protocols are up to date, a clear advantage which makes them successful in treating men, women, teens, and children of all skin types. From the beginning, Dr. Street has always been a strong supporter for the greater Lansing community. She volunteers her time and stresses community service to
Dr. Street, medical director of Doctor’s Approach, regularly sponsors, and participates in, charitable events within the community and beyond. Some of the organizations supported are: Elle’s Place, the Lansing Food Bank, Toys for Tots, Movers for Moms, Skin Cancer Foundation, Okemos Public Library, Hispanic Heritage Foundation, Mid-Michigan Medical Society scholarship fundraising efforts, and events to support McLaren and Sparrow hospitals. Dr. Street is also the March of Dimes Fundraiser Honorary Co-Chairperson for 2014.
The area’s only Mayo Clinic trained Mohs surgeon Meet Dr. Marcy Street, Medical Director, and the staff at
Doctor’s Approach
Doctor’s Approach Dermatology is a well-established, complete care medical and surgical dermatology practice. The practice has been known for providing excellence in care for 20 years in mid-Michigan and has a significant number of patients from all over the Midwest region. The Doctor’s Approach mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurturing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist and the only fellowship trained Mohs surgeon in the Lansing area.
CELEBRATING 20 YEARS OF COMPLETE SKIN CARE!
Accepting New Patients • Acne • Warts • Rashes • Eczema • • Rosacea • Psoriasis • Mohs Surgery • Skin Cancer Diagnosis and Treatment • Peels • Laser Hair Reduction • • Body Contouring • Hair Loss • • Anti-Aging • Microdermabrasion •
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“With skin cancer in my family I cannot risk seeing a doctor who sees me as a number, Dr. Street cares. She and her staff listen and respect my concerns.” – Anonymous “I had squamous-cell carcinoma removed surgically from my scalp, and it went as well as it possibly could have. Dr. Street and her staff did a very professional job. I could not have asked for more.” – Ronald H “Excellent experience. I was seen on time. The care was personal and professional.” – Jean B.
2685 Jolly Road • Okemos, MI 48864 Office: 517.993.5900 DrsApproach.com
Back-to-school
Back to school lunch tips
It can be hard to get a kid to eat nutritionally at school. by Gina Keilen
A
s a parent, you know it’s important for your kids to eat healthfully — it helps them grow, perform better in school and have energy for after school events. This can be a hard feat, especially now that they are back at school, and out of your sight and lunchtime rules. Packing them a lunch is a way to maintain some control over what they are eating. You just have to make sure it’s being eaten. To avoid food being thrown away or swapped with a friend, follow the tips and tricks below. Just be sure to check with the school first to see if there are any restrictions that need to be followed, such as no peanuts.
Lunch time! Need some quick lunch ideas? Try these out! • Last night’s leftovers • Soup or chili in a thermos • Tortilla with meat and cheese or hummus and veggies • Different breads (e.g. pitas or buns) make sandwiches more exciting • Pizza toppings on an English muffin • Cracker sandwiches with nut butter and jelly • Fruit and cheese kabobs
Have fun with shapes and colors
Food is much more fun if it is in cookiecutter or holiday shapes. And having something bright and fresh in their lunch bags increases their nutrition and likelihood it’ll be eaten. Prevent boredom
Just as you get bored eating the same food every day, so will your kids. Try packing a variety of items each day to keep it exciting and aim for at least three of the food groups in each lunch. Remember to KISS (keep it simple, silly)
While it may be nothing for you to peel an orange or slice up your chicken, it can be difficult for a child. Pack things that are easy to eat, or pre-cut them into more manageable bite-sized pieces. Get your kids’ buy-in
Let them help choose food from a couple of healthful options to increase the possibility that they’ll eat it. And getting them in the kitchen to help prepare it will increase those odds even more. Sweeten it up
Almost everyone likes a little sweet treat. If you give them a bite-sized option, it won’t ruin their appetite, even if it’s the first thing they eat. Packing a lunch may not always be possible. Many children eat at least half of their meals at school, and for some, that may be the only food regularly available to them. But this isn’t necessarily a bad thing 22
as school lunches continue to improve on a health, taste, and quality standpoint. Contrary to popular belief, children who eat school lunches are usually more likely to consume milk, meats, whole grains, and vegetables compared to their brown-sacked counterparts. Based on new guidelines from 2012, schools are serving more whole grains, reduced fat dairy products, and fruits and vegetables. “Most schools are doing their absolute best to comply with the new regulations,” says Diane Golzynski, PhD, RDN and School District Consultant for School Nutrition Programs with the Michigan Department of Education. “They are simply doing their very best for the kids in their district.” But not everyone agrees with these regulations. A local parent is concerned about what good these guidelines are if the kids don’t want to eat it. “I’m afraid our kids will go hungry from the smaller portions, or from throwing away the food because it’s not appetizing to them.” Golzynski disagrees. “Most people feel apprehension when it comes
Healthy & Fit • www.healthyandfitmagazine.com
to any kind of change, but those that handle it better see the new school meal requirements as a positive path for kids. The kids don’t struggle to accept the changes as much as the adults do.” If your child is eating from the school’s cafeteria, there are some ways to help them make healthful choices. Look over the menu together to help them navigate through the options. By serving healthy options at home and educating your child on them, they will come to enjoy them and pick those over the less favorable options. You could also try and advocate for the kids to get recess before lunch. Most kids would rather skimp on their lunch, no matter the nutritional value, to go and play. When kids have recess first, more of their lunch is eaten, they have better behavior when eating, and their classroom performance and behavior is improved. Whether your child’s lunch is packed by you or from the school, it is important to ensure they are getting good and balanced nutrition for their best performance — mentally, physically, and intellectually. SEPTEMBER 2014
Finance
A financial check up
Keep track of your investments and make future plans. by Denise Wheaton
I
f you’re like most people, every year you get a card in the mail, one of those little reminders that tells you it’s time for your annual financial checkup. Your reaction (and, I admit, my first reaction): I’ll take care of that later. But I know better, which is why I never put it off, and I hope I can convince you to do the same.
doing okay. Or imagine being a few years from retirement only to find you have far too little savings. It happens: one year can become two or three, and so on. These scenarios are all too real, and you don’t want them to happen to you. It’s one thing to procrastinate on little things – we all do – but this isn’t something that can safely be left for next year. Don’t let ongoing financial planning fall into the “I should have” category. It’s never too late to take up painting or learn the piano — as many retirees do — but you can’t turn back the clock on poor financial planning. Your investment of a little time each year will be worth the effort.
Why do I need an annual review?
You need it because things change, and during the last 12 months you may have changed jobs, made major purchases, welcomed a new child, retired, or bought or sold a residence. These developments, and many others, can change your financial objectives and how you measure progress toward them. You should use your annual review as a “deep breath” where you can get away from daily distractions and think clearly about your financial plan.
What can happen if I skip my review?
Imagine letting your investments go for five or 10 years and assuming they’re
Denise Wheaton is Senior Vice President at Independent Bank. Learn more at independentbank.com
WE’RE YOUR FRIENDS AND NEIGHBORS. Independent Bank is made up of real people. We’re down-to-earth, approachable, and we give honest answers, helpful advice, and a friendly smile. When you bank with us, you’re banking not with a company, but with your friends and neighbors.
VISIT INDEPENDENTBANK.COM | TELEPHONE BANKING 888.300.3193
SEPTEMBER 2014
www.healthyandfitmagazine.com • Healthy & Fit
23
Schools
Sudden cardiac arrest readiness Why schools should be prepared. by Monica Goble, MD
P
erhaps you know of an athlete who collapsed on the athletic field from a sudden cardiac arrest. Or maybe it was a student in the classroom. Or an adult spectator. Or a coach. Most often the person was thought to be healthy, with nothing to suggest an underlying cardiac problem. Afterwards families and the community search for clues as to what the trigger was. Often there were no warning signs, even in retrospect, and a medical explanation may be lacking as to why the heart rhythm suddenly became ineffective. The message is clear. The cardiac screening process for young and old will never be perfect. Recognizing that many at risk aren’t identified with available screening techniques, there are good reasons to be as prepared as possible for a sudden cardiac arrest (SCA). The good news is that in recent years, resuscitative
The Michigan Department of Community Health estimates that there are 300 sudden cardiac deaths per year in people under age 40. equipment, training and response protocols have become more userfriendly than ever. While it is hard to determine exact numbers, it is estimated that 100-150 deaths occur per year in high school athletes in the United States, from among roughly three million participants. The Michigan Department of Community Health estimates that in there are 300 sudden cardiac deaths per year in
people under age 40. The chance of surviving a SCA is optimized when bystanders recognize the signs of SCA and respond rapidly by calling 9-1-1, and use cardiopulmonary resuscitation (CPR) and accessible automated external defibrillators (AEDs) until EMS arrives. Applying the AED within five minutes gives the best chance of survival. School-based efforts have widespread support. A focus on school preparedness may follow a SCA event. Or it may be brought to the forefront by concerned parents or teachers. And now it is a requirement in Michigan. In February Governor Rick Snyder signed Public Act 12 of 2014 requiring Michigan schools (kindergarten through 12) to have a cardiac emergency response plan in place by July 1. An earlier Michigan law mandated that all athletic clubs have a working AED on site, along with someone who knows how to use it in the event of a
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SEPTEMBER 2014
SCA. Also, along these legislative lines, Good Samaritan laws exist in all 50 states and are supplemented by the federal Cardiac Survival Act, providing legal immunity for lay CPR and AED users. Many things are in place to assist schools. Ahead of the new school requirement for cardiac emergency response plans, the Michigan Department of Community Health (MDCH) in May recognized 40 Michigan schools as
“MI HEARTSafe.” Other Michigan schools are preparing for the 2015 cycle. This award encourages and promotes public awareness of the life-saving potential of bystander response in the event of sudden cardiac arrest (SCA). (Details at www.migrc.org/miheartsafe). Project ADAM Michigan is also available to increase awareness and education about being prepared for SCA in schools, whether during the school day or during athletic practices and events.
It’s the law! New law, effective July 1st (approved February 2014) The governing body of a school that operates any of grades kindergarten to 12 shall adopt and implement a cardiac emergency response plan for the school. The cardiac emergency response plan shall address and provide for at least all of the following: • Use and regular maintenance of AEDs, if available. • Activation of a cardiac emergency response team during an identified cardiac emergency.
Monica Goble is a University of Michigan Congenital Heart Center pediatric cardiologist practicing in Lansing. She is on-staff at Sparrow Hospital and at C.S. Mott Children’s Hospital. She helped establish the University of Michigan as a Project ADAM national affiliate and serves on the Michigan Alliance for the Prevention of Sudden Cardiac Death in the Young (MAP-SCDY) through the Michigan Department of Community Health. She lives in East Lansing and enjoys bicycling, yoga and the Spartan Marching Band.
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• A plan for effective and efficient communication throughout the school campus. • If the school includes grades 9 to 12, a training plan for the use of an AED and in CPR techniques. • Incorporation and integration of the local emergency response system and emergency response agencies with the school’s plan. • An annual review and evaluation of the cardiac emergency response plan.
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Youth fitness
Mix it up!
Make sure your youth plays more than one sport. by Justin Grinnell
S
SATURDAY
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ports at every level have become increasingly competitive. So much so, many kids are opting to play only one sport instead of multiple sports. This may not be so good, when it comes to injury prevention. Studies by Loyola University Health System have shown that kids who specialize too much, and too early, have a much higher risk of injury to themselves, even multiple times. The studies compared kids engaged in more than 11 hours in one sport with kids playing more than 20 hours a week in three sports, combined. The National Strength and Conditioning Association recommends that kids, as young as 8 years of age and older, need to move in a variety of ways. Engaging in multiple sports, at a reasonable volume is the best way to reduce the risk of injury. Simply playing outside is also something we need to do, in order to have a well-rounded fitness base and reduce the risk of injury. Now, I am also a realist. I know that sports specialization is going to happen. The competition is too intense. So the next best thing for kids who specialize too early, or compete too much in general, is a sound strength and conditioning program. In fact it is the best way to reduce the risk of injury, according to the American College of Sports Medicine. Here is a staggering statistic. Females between the ages of 11-19 make up over 80 percent of the ACL (anterior cruciate ligament tear in the knee) each year in the USA. There are four things that contribute to this: Bone structure, female hormones, not being strong enough and overtraining. We can only control the overtraining portion and getting stronger. So we need to prioritize this. Increasing your strength and rounding out your fitness program is the best defense against injury. There is a reason that we see college professional athletes on TV working out all of the time. As they become older and more aware of their bodies, they realize they need to improve their overall fitness level. The repetitiveness of primarily playing the same sport has not only left them with bumps and bruises, but also worn their body down. This can dramatically decrease strength, conditioning, and power output, three huge attributes an athlete must posses. Strength and power training will help prepare your muscles, tendons, ligaments, bones, joints and nervous system, to continue to compete at the level you strive for. Below are my favorite exercises that I fee all young athletes need to learn, in order to increase their overall strength and power output. Power Clean • Trap Bar Deadlift • Pull-ups and Chin-ups Bench Press • Farmers Walk • Turkish Get-up Broad Jump • Medicine Ball Throws • Sprinting Combining a strength and conditioning program, year round, with your chosen sport(s) will give you the ultimate one-two punch for lifelong fitness and discipline. Choosing to engage in a strength and conditioning workout twice a week, year round, will provide you with the necessary fitness base to carry with you for the rest of your life.
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Healthy & Fit • www.healthyandfitmagazine.com
SEPTEMBER 2014
Seniors
The age of ‘refire’-ment
New column is set to energize Boomers. by Thomas Matt
P
once de Leon is well known for searching for the fabled Fountain of Youth, and in 1513 discovered, ironically enough, the bastion of retirees, Florida. The search for eternal youth has been a marketing distinction of many products, from automobiles to vacations, condos to beauty creams, you name it. Products and services claim to help you stay more youthful, feel younger, and often trick you into purchasing some gimmick. We Baby Boomers have seen them all, and then some. So what is the magic silver bullet, the ‘Aging Antidote’? Loving yourself, enthusiasm and attitude! Welcome to a place where looking forward to “growing older” is so much better than “getting old.” This is where you can learn tips to improve your life every day. I refer to it as “Walking through the front door of the ‘Refirement-Zone.’” Just two years ago, the first Baby Boomers turned 65, setting into motion a
Baby Boomers, those born between 1946 and 1964, make up close to 80 million people in our country. Just until recently retirement meant a total break from work to rest, relax and enjoy leisure. Not anymore! ‘grey-tsunami’ of sorts. Baby Boomers, those born between 1946 and 1964 make up close to 80 million people in our country. Just until recently retirement meant a total break from work to rest, relax and enjoy leisure. Not anymore! Today a large number of our contemporaries (Boomer sisters and brothers) are questioning that mind set. Here are some of the topics you will
read in the coming months: • Health, wellness and activities • Nutrition and food do’s and don’ts • Travel, leisure and longevity • Entrepreneurship and transitional careers • Finance and money • Technology Ignite your life. Live longer, happier and wealthier. Together we can make the 21st century a really great ride! The Beach Boys called it Catching a Wave; I call it Boomers who Rock! Peace Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance”. For more information squat hold please visit his websiteAssisted at www.boomersrock.us
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SEPTEMBER 2014
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27
Food of the month: Eggplants
by Gina Keilen
What are they?
Eggplants are a nightshade related to tomatoes, sweet peppers, and potatoes. While normally eaten like a cooked vegetable, eggplants are botanically a fruit. They grow on vines, are pear shaped, and known to be somewhat bitter and spongy in texture. They are commonly a deep purple, but can also be found in green and white varieties. They are freshly available in Michigan from JulyOctober.
How to select and store:
Choose firm eggplant, heavy for their size. No matter the variety you choose, the skins should be smooth, shiny and vivid in color, and they should have a bright green stem. Avoid those with discoloration or bruising, as this can indicate decaying flesh under the skin. To test for ripeness, gently press on the skin with your thumb to see if it springs back. Eggplants are quite perishable. Do not cut it before storing, but rather, place uncut and unwashed eggplant in plastic bags in your fridge crisper. Expect it to last for just a few days, getting bitterer the more it ages.
A little here, a little there:
• Slice it thin and use it in place of noodles for a gluten free or low carb lasagna • Saute with onions and peppers and combine with couscous, chickpeas, and a vinaigrette for a quick Mediterranean salad • Grill or broil slices and top with diced tomatoes, olives, and feta cheese • Cutting it into thick slabs, use it for chicken in chicken Parmesan for a meatless option
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How to prepare and cook:
Wash eggplant before cutting it, preferably, with a stainless steel knife (using a carbon steel could react with the eggplant, causing it to turn black). While the skins are edible, those in larger size can have tougher skins, so removing it may be preferred. The flesh should be a creamy white color; remove any browned areas and its seeds. To help with the bitterness, cut eggplant as desired and sprinkle it with salt. Let it sit for about 30 minutes, then rinse it well. Eggplant can be left whole or cut up to be baked, roasted, or steamed and are commonly paired with onions and tomatoes. They are spongy and soak up a lot of liquid as they cook, so use smaller amounts of oil if possible.
What do you get from it?
Eggplant is naturally low in calories while being high in fiber, B vitamins, and vitamin K. It is related to improving digestive health, blood circulation, and diabetes control.
Healthy & Fit • www.healthyandfitmagazine.com
Eggplant sandwiches Source: allrecipes.com
1 small eggplant 1 tbsp oil 2 french rolls 1/4 cup mayonnaise 2 garlic cloves, minced 1 tomato, sliced 1/2 cup feta cheese, crumbled 1/4 cup fresh basil, chopped
Slice eggplant into at least 1/2” slices. Sprinkle both sides with salt and let sit for 30 minutes. Rinse eggplant and pat dry very well. Lightly brush with oil and grill until crispy but tender. Split French rolls lengthwise, and toast. In a cup or small bowl, stir together mayonnaise and garlic and spread on toasted bread. Fill the rolls with eggplant slices, tomato, feta cheese and basil.
SEPTEMBER 2014
Mind
Held hostage by fear?
Neurofeedback may loosen fear’s grip on mind and body by Gretchen Morse
A
young college graduate was having difficulty sitting through movies and each Sunday’s church service because certain sounds made her body so uncomfortable she had to leave. A war veteran had the sudden urge to use the bathroom every time he left the house, and a dog quivered in the basement during thunderstorms. In each case, the fear response had set off a cascade of physical reactions that made it difficult to cope. Fear can settle into the body and keep a person on constant alert, or it can lie in wait and rise to action with the slightest of triggers. Physical responses that accompany fear can range from tightness in the chest, stomach or muscles to having a dry mouth, shortness of breath, the inability to act or move, and a myriad of other symptoms. Once fear settles into the body in such a way, it can make it difficult to use any other coping strategies or thought techniques to settle it down. Neurofeed-
back may be a helpful intervention for some, as it can help to settle the brain and nervous system’s response to stress and fear – thus lessening the discomfort in mind and body. Neurofeedback is done in a quiet and calm office, in a comfortable chair. Specialized equipment and software monitor the electrical activity in the brain. Our brains’ electrical activity and chemical activity have an important and constant influence on each other. The neurofeedback process can help you learn to naturally settle down excessive brain frequencies that may be keeping your mind and body in an over-aroused state. It’s like physical therapy for the brain; you’re re-training a very important muscle! Ideally, the brain and nervous system become more settled and less reactive over time, and symptoms can lessen. After several Neurofeeeback sessions, the young woman who was bothered by sounds slowly realized she was sitting all the way through movies and Sunday church without needing to leave. The
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soldier was able to leave the house without bathroom attacks, and had better control of his rage, as well. The dog did not isolate and shake during thunderstorms any more. He was still afraid, but at a decreased level, and was able to join his family and receive comfort from them. When neurofeedback is effective in settling the mind and body’s hyperresponse to fear, it allows space for a person (or animal) to provide and receive more effective ways of dealing with fearful situations. This can bring confidence, empowerment, and a much more positive connection with the world. Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
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Health
Tips to survive freshman year Sage advice to help you thrive! by Lisa Marie Metzler
C
ongratulations! You’ve made it though those grueling 4 years of high school. Freedom! No one to tell you what to eat or what time to go to bed. Sounds great, right? Your freshman year comes with a myriad of lifestyle choices that are all yours to make. Think about the future you. What does that look like? Base your choices on your value system and don’t drift too far from it because the choices you make can make or break your freshman year. 1. Go to every orientation event you can. These are designed specifically for
you to get acclimated to college life and all the resources that are available to you. Plus, you could meet some friends that you will have for a lifetime. 2. Go to each of your classes 15 minutes early on the first day. In the
event you get lost, you’ll have time to figure it out or ask another student for directions.
3. Eat breakfast! Really, this will make
ready for the day quietly and keep the blinds closed while the night owl is sleeping. 8. Drink. Keep bottled water in your mini
fridge all the time. Toss it in your backpack when you leave for classes and stay hydrated.
even your early morning classes more tolerable. Your body needs that fuel to process all the incoming info. Keep bagels, bananas, peanut butter, and protein bars stashed in your dorm room so you can grab and go.
9. Wash your hands - a lot! Toss a
4. Get involved in at least one extra curricular activity right away.
10. Utilize the office hours and personally introduce yourself to your professors.
Joining a group will give you a sense of family and could even be a good support system for you.
5. Stay active to avoid the dreaded freshman 15 weight gain. Play a sport
you enjoy on an intramural team or just get an impromptu game of hoops going. Try new things to keep yourself motivated; find a buddy to do things with and keep each other on track. 6. Maintain a normal sleep time each night. Short naps are a healthy
option to refresh. Just make sure not to nap too close to bedtime or snooze too long. If your roommate is a night owl, that could be an issue. Work together on a solution. For instance, maybe the night owl can keep the lights low and the music turned down or wear ear buds while you’re sleeping. The early riser can get 30
travel size bottle of hand sanitizer in your backpack and use it often, especially if you’re around sick friends. Flip flops are essential for showering and don’t share any kind of beverages.
If you run into scheduling conflicts later, he or she may be more helpful and understanding. Also, they can be a great adviser and help steer you in the direction of your goals. 11. Don’t go it alone. If you’re feeling
homesick, depressed or overwhelmed, seek help. Every college has plenty of caring people who are trained and willing to lend a listening ear and give you the resources to get you through a trying time. Take advantage of the services available. 12. Do your laundry and fold it right away. Tossing it all into a bag when
you’re done makes for frantic mornings. Fold it and put it away so you can quickly dress in the morning without succumbing to wearing sweats on a daily basis.
Healthy & Fit • www.healthyandfitmagazine.com
13. A passive aggressive approach to roommate woes accomplishes nothing. Talk to your roommate directly.
Be brief and stick to the problem at hand without being overly emotional. If you can’t come to terms with the problem, ask a RA for help. 14. Take the fruit. Even if you don’t
want anything from the fruit bowl in the cafeteria, take it and put it in your backpack. When you’re hungry (and broke), you’ll have something to eat that’s healthier then vending machine food. 15. Dorm space is pretty limited for most but having healthy snack options nearby is a must. Get a clear
storage container and fill it with long shelf life foods like nuts, seeds, dried fruit, wheat crackers, peanut butter, instant oatmeal, protein bars, low-fat microwave popcorn, low-sodium soups,fruit cups (packed in water, not sugar). Stock the mini fridge with 100 percent juice boxes, bottled water, string cheese, yogurt, fresh fruit, baby carrots, cottage cheese and hummus. 16. Get a handle on your finances.
It’s easy with the new found freedom (and sometimes the cushion of your parents’ wallet) for finances to get out of hand. If you find yourself short every week or having to call home for money, keep a journal for a week. Write down everything you spend. You may be shocked at how fast all those pizza and midnight donut runs add up. Give yourself a budget and stick to it. SEPTEMBER 2014
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