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MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

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Healthy & Fit healthyandfitmagazine.com

AUGUST 2016

!

OUR EXPERT SAYS:

ALWAYS

FLOSS

ALSO INSIDE:

HAPPY TRAILS

New outdoor fitness area opens in Owosso

TIGHT SHOULDER ?

Increase your mobility with these moves

A YOGA BRAIN

Teach your mind to be aware and conscious

EXCLUSIVE: HOW TO MANAGE YOUR YOUNG ATHLETE’S TIME

at

Whitefish Point

Whitefish Point: Run for the Light Sixth Annual Half Marathon ◆10k ◆ 5k Fun Run/Walk Saturday, October 8, 2016 at 8:30 a.m.

Registration forms may be downloaded at www.shipwreckmuseum.com or call 906-635-1742. See Active.com for online registration.

All proceeds will benefit ongoing restoration of the Whitefish Point Lighthouse

Whitefish Point, Michigan’s Eastern Upper Peninsula

www.shipwreckmuseum.com . 906-635-1742

Offering general orthopedic services, plus specializing in sports medicine, hands, joints and back pain.

We know physicians play a key role in your family’s health and well-being.

Dedicated specialty practices, like HGB Orthopedics, reflect the perfect balance of compassion and competency in providing high-quality medical care you can always count on.

HGB’s orthopedics team now offers expanded services and hours, and will work with you to create an individualized care plan. Have your referring physician call (517) 543-7976 and learn why our high caliber physicians, along with trusted relationships and strong capabilities, bring us together in health. hgbhealth.com

SEPTEMBER Healthy & Fit Magazine

SEPTEMBER 2016 VOLUME 12: NO 6

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

Follow us on Twitter!

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Try this: Dragon Boating

Core and upper body workout? Yup. Teamwork? Yup. Sign us up!

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PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

8 10 12 13 14 15 4

Fit Bits

Foods to increase your iron intake, three sneaky bloat offenders and more!

Happy (running) trails to you

Owosso trails encourage getting fit while running/walking outdoors.

To floss, or not to floss

Here’s one dentist who believes flossing is important.

The tight shoulder fix

Increase your shoulder mobility with these moves.

Giving your health a chance

Fitness challenges can increase your odds for success.

Exercise your brain

A regular fitness routine can improve mental health.

Healthy & Fit • www.healthyandfitmagazine.com

18 19 20 21 22

The Capital City The busy life of a young athlete Here’s how they can manage theis a fundraiser f daily load.

Center of Great The heart, body and mind connectionare raced by tea There is evidence to suggest that you should follow your heart.

1 drummer, and Use your past to push ahead Come to learn s Past experiences can fuel your future. fun, empower c Neurofeedback and anxiousness support the Wo How neurofeedback can help calm the brain.

Greater Lansing Want a yoga brain?

Teach your mind to be aware and conscious.

www.capitalcitydragonboat SEPTEMBER 2016

Marathon, Relay, Half Marathon, 5K Run/Walk

September 18, 2016

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BY TIM KISSMAN

tim@healthyandfitmagazine.com

We all need an escape — mine is grilling

G

oodbye summer. Man, it was a good one. In my years of living in Mason, I can’t remember a hotter, dryer and more perfect summer for lounging around the pool, getting together with friends for a barbecue or being able to exercise outside without fear of showers ruining the experience.

My grass, on the other hand, was a crunchy, dormant mess. I am not proud of how that looks, but what can you do when there isn’t a lot of rain?

With the beginning of the academic year, and now having to deal with the increased school and sports workload (check out page 18 for a great article on how young athletes can manage their time), I think it’s important to remember and appreciate the good, stress-free times.

For me, there’s no better stress-reliever than grilling with my Big Green Egg. For those who don’t know what a BGE is, it’s a big, green ceramic grill that is used as a smoker. Mine is pretty big, so when there’s a pool party, or just a weekend dinner that will serve as leftovers for a busy week, I can put a lot of food on the grill.

And it’s not so much what I put on the grill. Don’t get me wrong, I know the best meats make the best meals. For me, though, the best grilling nights are when I have something smoking on low heat, while the pool is clear and the sun is setting. I’m under an umbrella, in my favorite Adirondack chair, and just chilling out to my favorite tunes from the 1980s. It’s as close to being on a beach as you can be, in Mason.

Years ago, when we installed the pool, we knew that we’d be gone most weekends traveling to softball fields, or basketball and volleyball gyms. The pool turned out to be our mid-week vacation getaway. Add the grill, and it’s my getaway— even though it’s just down the steps from our back deck.

As the stay-at-home parent, I’m responsible for cooking at night, making sure we eat healthy. In the winter, we live off crock pot cooking because of the crazy schedules. In the summer, though, it’s the BGE. I say, if you have to cook, why not enjoy it?

So here’s to Summer 2016; it was a great one. As fall begins, you can bet I’ll be at my grill — maybe not in swim shorts, but I’ll be there watching the sun set when I can. Because we all know what comes after fall.

Enjoy the issue!

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Healthy & Fit • www.healthyandfitmagazine.com

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

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

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

Lisa Marie Conklin

Lisa Marie Conklin is a certified personal trainer and freelance writer.

Susan Maples, DDS, MSBA

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

Tom Matt

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

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

517.599.5169 Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations.

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

PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

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Fit Bits by Lisa Marie Metzler Three sneaky bloat offenders 1. Do you frequently wake up feeling bloated?

You could be snoring or mouth breathing in your sleep. Observe your belly over the course of a week. Do you notice it significantly bigger when you wake up than when you went to bed?

People with sleep apnea struggle with morning belly bloat. You may want to make an appointment with your doc to figure out a way to curb snoring.

Hey girls, jack up your iron Women between the ages of 19 and 50 need about 19 milligrams of iron daily, vegetarians should aim for 32 milligrams. Iron deficiency is one of the most common nutritional disorders. Iron supports cognitive performance, the immune system and helps red blood cells carry oxygen throughout your body. There are two types of iron: heme and non-heme iron. What’s the difference? Plants and foods fortified with iron contain non-heme only. Poultry, seafood, and beef contain heme and non-heme. Heme is easier for the body to absorb. Not a fan of red meat? These foods contain as much or more than an average serving of red meat.

• Firm tofu • White Beans

• Spinach

• Chia Seeds

• Oysters

Finally! A versatile egg substitute for vegans!

Finding an egg substitute has been a difficult task for vegans because eggs are complex. The yolks are mostly protein, fat and cholesterol, and the whites are mostly water and protein. One egg substitute may work for baked goods but not a fluffy meringue. But now, chefs have discovered Aquafaba (latin for “bean water”), the slightly thick water in canned chickpeas to be an egg substitute for the yolk or whites in recipes. Simply drain the can of chickpeas and use the liquid in place of egg or egg whites in your recipe. You may have to tweak it a bit but generally use one tablespoon of aquafaba for one egg yolk, two tablespoons for one egg white or three tablespoons for one whole egg.

2. Those cute and colorful straws in your smoothies may cause belly bloat. Every time you sip using a straw, air comes up before the liquid.

Try drinking straight from the lid for a week and see if you notice a difference.

3. If you’re chewing gum to keep from eating between meals but noticing belly bloat, it could be the gum. First, you unwittingly swallow a bit of air when you chew gum, which can make your intestines feel bloated. Second, sugar-free gums often contain sorbitol, which can cause bloating.

Keep guac green Guacamole looks fresh and delicious the first day but when you take it out of the fridge the next day, it starts to brown and doesn’t look as appealing. To keep it from browning, simply pour a bit of water over the top of the guac. Seal the container and stick it back in the fridge. When you are ready to eat it again, gently pour out the water and stir the guac. This should keep it fresh and green for up to 3 days.

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Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2016

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Fitness

Happy (running) trails to you

Owosso has a new outdoor fitness area designed for everyone. by Tim Kissman

F

ortitude Outdoor Fitness is different; owner Alec Faber is doing his best to make sure of that. Faber, who also owns the nearby Fitness Coliseum, both located in Owosso, sees a niche market in outdoor training.

He’s now turned an out-of-use nine hole golf course into a 100-plus acre outdoor training area featuring four monitored and well marked trails designed for people of all fitness levels.

And he wants any, and all runners and athletes, to check it out.

“I have participated in Tough Mudders, the Warrior Dash and other 5Ks,” he said.

“Last spring I designed an outdoor training area next to my personal training facility, with a 1/2 mile running trail and obstacles. The idea grew from there. Clients were enjoying the outdoor workouts along with walking/ running the trail. After doing my research, I found there wasn’t anything

TEST YOUR FORTITUDE

Located in Owosso, FORTITUDE OUTDOOR FITNESS is an elite destination with more than four miles of maintained trails. Each trail is distinctly marked and is spread throughout 100+ acres. FORTITUDE OUTDOOR FITNESS offers a terrain for everyone to enjoy, ranging from the flat grounds of the front, to the rolling hills through the woods in the back. With staff on site during open hours and members having to check in, FORTITUDE OUTDOOR FITNESS creates a safe and controlled environment for your training, or your next 5K or running event. Call us today!

(989) 251-8195

e-mail: info@fortitudeoutdoorfitness.com

10

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2016

like this in the area. The location is perfect and the competition is minimal.”

He encourages his clients (it’s also open to the public) to walk, run or strength train at his outdoor course.

The four trails — North Main, South Main, Perimeter and Woods — are clearly marked with color coded stakes.

There are also multiple connecting trails that allow participants to jump trails without doing an entire loop.

Participants check in at the clubhouse where three of the trails begin. At each starting location there is a large map marking all the trails, illustrating with color the path and distance of each, like a ski slope.

There is also a trail map at the top of the hill. Fortitude went with this approach to make sure the course is user friendly. Towards the back of the property, in the woods, there are eight different “You Are Here” signs showing your exact location and proximity to the clubhouse.

Since it’s a former golf course, Faber said he’s turning the greens into workout stations. with obstacles and other challenges. The trails are and will stay open and clear of obstacles. One can come out and go for a run, doing

some strength training along the way.

“This is a safe and monitored location,” Faber explained. “We require members to check in at the clubhouse before they head out on the trails.

Walkers and runners are not dodging vehicles or putting themselves in danger of vehicles on the road.

The scenery at Fortitude is breathtak-

“Walkers and runners are not dodging vehicles or putting themselves in danger of vehicles on the road.” ing. It’s a great location to clear your mind and enjoy nature. Running on a track, you see the same thing over and over. With over four miles of trails, it’s hard to get bored here.”

If you’re going to take on the course, make sure to wear proper workout gear for the weather, which includes a good supportive walking or running shoe.

“With the uneven ground, you want

to make sure your shoes are tight and the right fit for this kind of exercise,” Faber explained. “The shoe is going to do a lot of the supportive work, so it’s important to wear the proper type for this terrain.”

Faber said the course will be open year ‘round, featuring cross country skiing and snow shoeing in season. “We will groom the trails so they are distinct when there is snow. No or little snow: come out for a brisk walk or run and warm up in the clubhouse after.”

“I want to provide an elite location for people to enjoy,” he said. “We have a completely renovated clubhouse where members can change and hang out before or after they exercise. We plan on hosting running events, clinics and other venues on the property. High school cross county meets are something we would like to get involved in as well."

Fortitude is located on M-52, off I-69 at the Perry exit. To learn about membership prices, call (989) 251.8195, or e-mail Faber at info@fortitudeoutdoorfitness.com.

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www.healthyandfitmagazine.com • Healthy & Fit

11

Teeth

To floss, or not to floss!

That is the real question. by Dr. Susan Maples

I

t’s hard to believe that in 2016 we get a media blast AGAINST flossing your teeth. That message did not come from the AAP (American Association of Periodontics), a scientific organization, but rather from the AP (Associated Press), a news gathering organization.

They seem to refute 25 studies that have shown flossing to be helpful in preventing oral disease.

In today’s world we look to the evidence—the research—to determine whether our current beliefs hold true.

Some of the research is old, some studies have too few participants to be considered valid, and some really do outpace our old belief systems. So, I wrote to the AP, inquiring about the studies they refuted, and at no surprise to me, I received no response.

Here’s what we know: based on current and valid research. Gum disease is complicated. Our “host immune

As a population we are sick, so it’s no wonder so many of us have oral disease. response” to the bug-layer that accumulates around the cuff of each tooth is different for each individual. A small percentage of adults who have good bugs and no other immune problems do pretty well in avoiding inflammation, even without the best home care. But truthfully, 80+% of adults have gum disease and most of those who remain healthy prevent inflammation by brushing and flossing. Ask any daily flosser if they’d ever stop flossing and they’re grossed out at the idea!

One good thing that came from the AP article is it highlights the complicated nature of gum disease and inflammation. Host immune response

n a s u . r D S and

s e l p a M

D .D.S

depends largely on environmental factors—not just flossing or getting your teeth professionally cleaned—smoking, diabetes, and other immune suppressing conditions (such as stress, cancer, obesity and genetics) all play a part. As a population we are sick, so it’s no wonder so many of us have oral disease.

The bottom line is get flossing! Floss deeply—curving the floss in a c-shape around the tooth and hug it as you move it up and down as far as you can.

And if you gums bleed, you have inflammation. Ask your dentist to help you with a plan to get healthy again and avoid the risks of tooth loss, stroke, heart attack, diabetes and erectile dysfunction.

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Reach her at susan@drsusanmaples.com.

Personalized dentistry for a lifetime of health.

We are a cradle-to-grave, total wellness dental practice, advocating for health, energy and stability for the whole family!

drsusanmaples.com | 517.694.0353 | 2101 N. Aurelius Road | Holt, MI. | 48842

12

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2016

Health

The tight shoulder fix

Increase your shoulder mobility with these moves. by Justin Grinnell

I

have screened hundreds of clients using the Functional Movement Screen (FMS). FMS is an evidencebased exercise philosophy developed by Gray Cook, one of the world’s most respected injury-prevention specialists.

According to Cook, the primary cause of athletic injuries is neither weakness nor tightness, but rather muscle imbalance.

In conducting these screens, I’ve observed typical patterns, one of which tends to be shoulder mobility issues. While this article does not replace a treatment plan or medical advice, it is the quick shoulder mobility series I use after the initial individual work and corrective exercises are given.

It’s a great way to open up thoracic and shoulder mobility after a long day of sitting or just living in today’s forward posture society.

From texting to eating, driving and working, our upper-body muscles take a beating. If you take your shoulder mobility serious, you will see everything from pain and posture improve. Take 10-minutes per day, for three days per week and focus on this critical area of your body

Full Bretzel

Foam roll the backside Tight shoulders and thoracic area happens because we tend to be locked long posteriorly (backside muscles of the body), and locked short anteriorly (front side muscles of the body). The fascial system of the locked long muscles of the backside responds well to soft tissue work rather than stretching. The muscles you should focus on rolling are your traps, middle and upper-back and lats. Spend two to three minutes doing this, first.

Stretch the front with the floor slide This exercise often gets neglected since it is so easy to do. Many people will think that it isn’t doing much because they don’t feel that burn they look for with intense stretching. The thing is, if you try and strain and work too hard during a stretch, the brain won’t let the muscle lengthen and improve flexibility. If you go to a Yoga class, many instructors will coach you more on relaxing during the stretch rather than working too hard and straining. They are totally correct. This exercise helps stretch out the chest muscles that are typically very tight with a little help from gravity. It also puts the shoulder joint through a full range of motion in external rotation, helps relax the upper-traps and neck muscles during overhead movements, and activates the mid and lowertrapezius muscles and the rhomboids. There are muscles that typically fall asleep due to poor posture and a tight upper-body.

Modified Bretzel

Improve rotation with the Bretzel stretch Begin lying on either side with one knee up, the other down in a neutral position, and the head supported by a foam pad. Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. Take the other hand and grab the ankle of the leg that is behind the back, if it is too difficult to grab the ankle then use a towel or strap. Begin to inhale and on the exhale start to rotate to the side of the up leg. Cycle through this progression a couple times until the shoulder is in contact with the ground. If it is too difficult to get the shoulder down, then elevate the flexed leg with towels or another object such as a step.

Three sets each side for five deep belly breaths.

SEPTEMBER 2016

www.healthyandfitmagazine.com • Healthy & Fit

13

Fitness

Giving your health a chance

Fitness challenges can boost your odds for success. by Jason McCammon

W

ith so much going on in our daily lives, it can be difficult to not only carve out time to take care of ourselves, but to stick with healthy commitments over the long haul. According to leading sociologists, the best way to create the ideal environment for change is with a community.

Let’s look at using a fitness challenge as your community to facilitate change.

After you come to the conclusion that getting in shape or nailing a goal is much easier with a “tribe” (a.k.a. community) than on your own, how do you know which one is right for you?

Here are important aspects of a fitness challenge or program you should look for.

The challenge should be created and supervised by a team of

professionals invested in truly helping you. I have rehabbed several clients who thought P90X was a good idea, but didn’t know they had shoulder impingements. This program nearly destroyed their shoulders. Trust those who have spent their whole career becoming an expert in physiology and the art of coaching.

The plan must include resistance training. Almost any challenge can produce weight loss but hundreds of studies have proven that you must build muscle and strength to get and stay lean over the long haul. In fact, the literature is very clear that resistance training is far superior to traditional cardio where study subjects routinely lose many times more fat, but keep muscle. This is CRUCIAL because muscle boosts your metabolism.

The challenge should be rooted

in solid evidenced based science.

Exercise is a required nutrient, no different than Vitamin C, for example.

You not only need it to look, move, feel and perform better, but you need it to protect you from bone loss, orthopedic injuries, cancer, diabetes and heart disease.

Lastly, the challenge must have a system of accountability. You can have world-class training and nutrition programming, yet be doomed to fail if there is no system in place to answer your questions, customize the plan and support you every step of the journey (after all, the destination is less Jason McCammon, B.S., NFPTCPT, is president of IQFIT Fitness & Wellness Center. Contact him through iqfit.com.

MOtIvAtION that’s why it’s my Y

FOr YOuth deveLOpMeNt® FOr heALthY LIvING FOr SOCIAL reSpONSIbILItY

YMCA OF LANSING

jointheYnow.com

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Healthy & Fit • www.healthyandfitmagazine.com

regina Y Member

SEPTEMBER 2016

Health

Your brain on exercise

Sticking to a regular fitness routine can improve mental health. by Melani Smith

W

e all know that physical activity is one of the best ways to improve overall health, so we put in the miles on the trails and the reps in the gym. We work diligently to accomplish our fitness goals, knowing that with every early morning run or late night gym session, we are decreasing our chances of developing heart disease and diabetes.

Whatever your reasons are for staying active, consider adding one more: a healthy brain.

Research has shown that sticking to a regular fitness routine can improve your cognitive functioning and overall mental health.

The extra blood that is pumped to the brain during exercise delivers extra oxygen and nutrients to help it

SEPTEMBER 2016

achieve maximum performance and efficiency.

Here are just a few ways your brain benefits from exercise: • Enhanced memory – Research has shown that the size of the hippocampus, an area of the brain associated with memory, actually increases with regular exercise.

• Increased productivity – Not only does exercise increase energy levels, but it signals the brain to release hormones like dopamine and norepinephrine, which contribute to an improved attention span, ability to focus on complex tasks, and motivation.

• Improved mental health – People who exercise regularly are less likely to experience symptoms of depression, stress, and anxiety due to decreased production of stress hormones and the release of more

endorphins.

• Reduced risk of brain injury— Regular exercise can improve balance and coordination, reducing the risk of falling, the leading cause of traumatic brain injury in the United States.

Participating in moderate exercise just a few days per week can improve brain function now and prevent cognitive decline as we age. The Centers for Disease Control and Prevention recommends aiming for 30 to 60 minutes of aerobic and strength training activities, 3 to 5 days per week for most adults.

Melani Smith is the communications coordinator at Hope Network Neuro Rehabilitation. Reach her at (616) 475-7578.

www.healthyandfitmagazine.com • Healthy & Fit

15

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Dragon boating is fun

ow much does it

:

Try this!

Grab some friends and participate in this great event, which benefits a great cause.

T

What is a race like? A dragon boat race can be likened to a sprint. It’s the toughest four minutes of your life physically and mentally. One of the main problems with teams new to dragon boating is getting in sync with each other and paddling together. It takes more practice than you might think to not try and take over.

How do people usually prepare for the dragon boat race? Dragon boat racing uses primarily upper body and core muscles. There is a practice manual available for paddlers and teams on exercises that will help increase upper body and core strength.

Can you recommend a training exercise for this event? Training can be done on land by lining up chairs in the order you will be in the boat, getting a drummer and practicing the paddling motion. It can be done on the side of a pool. Doing that will help your team get into sync with one another. In a race there will be a sternsperson in the back of the boat helping to guide the team and steering the boat. That can easily be replicated on land. Teams can practice on land or in a pool so when they get into the boat they have muscle memory established and have already practiced paddling together to the beat of a drum.

Are there any pre-race routines that teams practice? For professional teams there are all of those things.

We emphasize hydration and good carbs with our teams. If you are paddling as fast as you can, you will sweat a lot and your upper body muscles will get a tremendous workout. Taking care of 16

those two things helps keep soreness down. Part of the reason we do a practice day on Saturday is to help prepare weekend athletes for what it will be like on race day. Dragon boats weigh 1,200 pounds without people in them.

You’re not in a canoe and it can be difficult to imagine how hard you have to paddle a full dragon boat on the water—let alone go fast.

How easy is it to sign up and be part of a team? Very easy! Go to our site: capitalcitydragonboat.com. It has all of the forms necessary to create a team or to sign up as an individual to be placed on a team.

Are there any health requirements? Being able to breathe deeply without assistance and have use of your arms are the most important.

What’s the ideal participants’s size? There is no ideal size. Being able to paddle and follow directions are most important requirements.

Are there different positions?

There is a lead paddler who communicates with the drummer on pace. The sterns typically place people in the boat to balance it out and make sure that

Healthy & Fit • www.healthyandfitmagazine.com

This year’s Capital City Dragon Boat race is set for Sept. 18 at Hawk Island Park. Visit capitalcitydragonboat.com for more information. This event is a fund raiser for the Women’s Center of Greater Lansing.

paddlers who say they are strong are not all on the same side of the boat. After a couple of practice runs the stern may move people around in the boat based on what he/she sees.

Can a person just sign up for the event, or do they need to bring a whole team? Whole teams are great if you can get one together but you don’t need to have a team to be on a team. We take names of individuals who don’t have a team and put them with teams that need paddlers.

blueprint on how you can be successful!

he Capital City Dragon Boat Race (CCDBR) is about to make a splash again this month. Dragon boat racing features a boat of 18 paddlers, a drummer and a flag catcher paddling to cross the finish faster than their competition. This year’s event is set for Sept. 18 at Hawk Island Park, in Lansing. The race benefits the Women’s Center of Greater Lansing.

Healthy & Fit Magazine interviewed the center’s executive director and chief hope officer, Cindie Alwood, about the race.

The Capital City D How did dragon boating get is a fundraiser for started? Dragon boating started in the U.S. primarily with breast cancer Center of Greater survivors. Most events are charity events for cancer survivors or cancer support are raced by team programs. The Women’s Center provides services to all kinds of survivors, not just 1 drummer, and 1 cancer survivors. We encourage any woman who is a survivor of cancer, Come to learn so domestic violence or sexual assault and is ready to challenge herself to please fun, empower can join the Women’s Center team. I would also like to emphasize that, since the support the Wom CCDBR is the same weekend as the Capital City River Run, Greater Lansing! people may think they can’t do both. They can. If that’s a concern, contact us.

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BEFORE

Youth

The busy life of a young athlete How to manage the daily load. by Dr. Joe Eisenmann

T

he academic year and fall sports season are upon us. You may now find yourself rushing around the house in the morning getting kids to school and then taxiing them from one sporting event to another. In the previous article (June 2016), the concept of year-round planning was considered.

The present article will focus on a single day and weekly training schedule.

Let’s revisit an exercise suggested in the last article where I asked you to take out a sheet of paper and begin mapping the entire sports year.

Here, I want you to show the typical weekly calendar for your young athlete.

Perhaps it starts at 6 a.m. with a weight lifting session with little time to eat breakfast before the school day (8 a.m. to 3 p.m.). After school (3:30 to 5:30 p.m.), there is a sports practice which may include intense conditioning.

Then we are in the car through the drive-thru on the way to a private lesson or training session or another club team practice (6:30-7:30 p.m.) which may include another strength and conditioning component.

And then, one to two hours of homework (8-10 p.m.) before bedtime (11 p.m.). Indeed, the daily and weekly schedules of young athletes and the resultant physical, psychological, and social demands placed upon them can be alarming. Below are some key points to manage and monitor the daily and weekly demands of the young athlete.

• In the case of multiple teams, communication with and between sports coaches is important to ensure the health of the young athlete.

• Remember that “more is not always better.” The process of training and adaptation actually encompasses a balance of acute training fatigue and recovery — the latter is too often ignored. Just as you have a training plan, you should have a recovery plan.

• Nutrition and sleep are the cornerstones of recovery.

• The backbone of nutrition is eating the right amounts and the right types of food at the right times. A 18

THEY GOT INTO THE SWING: Members of the 2015 Mason Volleyball Team managed their daily load last season, taking home a share of a league title, and going on to win districts. Five members of this team went on to play college volleyball.

well-balanced and nutritious breakfast is key along with following a “grazing pattern” that includes several quality nutrient dense meals and snacks as well as hydrating throughout the day.

Eating every few hours including before and after workouts (Power Hour) will help your body maintain energy balance.

• Both quantity and quality of sleep are important. Make sure to have a bedtime routine in a comfortable, relaxing room. Goal: 8-10 hours per night. Those involved in heavy training should aim for 9-10 hours per night.

Power naps are also recommended to help facilitate recovery.

• Monitor recovery and wellness; specifically, sleep, nutrition, soreness, fatigue, mood, energy level, illness and injury. Simple, and inexpensive methods, can be found at sportably.com.

• Engage in social activities that will allow the young athlete to relax and focus on something other than sports (watch movies; listen to relaxing music, hang out with friends).

Healthy & Fit • www.healthyandfitmagazine.com

• Time management and planning are vital! Plan (and pack) snacks and meals, plan recovery, plan social time with friends and time to just be alone.

Failing to plan is planning to fail.

• Remember long-term development — avoid burnout and overuse injury!

And finally, let’s not forget that these young people are in the business of growing up. Parents (and coaches) should help develop a strong support system to ensure a balanced lifestyle including proper nutrition, adequate sleep, academic development, psychological well-being and opportunities for socialization. The entire sports process should be pleasurable and fulfilling for the young athlete.

Dr. Joe Eisenmann, PhD is a professor of pediatric exercise medicine within the MSU College of Osteopathic Medicine and the Director of Spartan Performance.

To learn more about Spartan Performance visit SNAPP.msu.edu.

SEPTEMBER 2016

Mind

The heart, body and mind connection Part II: Why you should follow your heart. by Cynthia Logan EDITOR’S NOTE: This is the second in a series of eight articles on the link between the heart, body and mind. The series will discuss what can be done to have a healthier heart and body.

W

orse for you than stress and sorrow is negative emotions, which send damaging hormones though the body. Positive emotions send hormones that are associated with love and connection and make your body release dopamine and oxytocin, which, not only make you feel good, but they reduce levels of inflammation in the blood vessels. This in turn lowers blood pressure and heart rate, and can decrease the tendency for blood blots and other heart-related problems.

Barbara Fredrickson, a psychology professor at the University of North Carolina, studies the effects on the body and our health when it comes to the ability to love positively. She states that it affects our overall health, including

the heart. She says, “We can’t think of emotions as just sort of rolling around our minds and our skulls. They, by definition, are embodied states that change your biochemistry, change the way our hearts react, change distribution of blood flow,” she says, “Moments of connection matter in terms of contributing to our physical health.”

Fredrickson explains that this is due to the vagus, a cranial nerve that connects the brain to a variety of organs, including the heart. The activity, or tone, of the vagus nerve can affect heart rate inflammation, glucose control, and our aptitude for feelings of connectedness. High vagal tone is linked to stronger emotional regulation and attention. People with a higher vagal tone have been shown to form more positive connections with others.

How does this happen? The vagus nerve activates tiny muscles that allow us to make contact with other people and reflect their facial expressions, making it better for social interaction

BE SEEN!

and empathy. When doing this research, they measure people’s heart-rate variability, or HRV, which is the physiological phenomenon of variation in the time interval between heartbeats. It is measured by the variation in the beat-to-beat interval. People with more heart-rate variability feel more in tune with others. The HeartMath Institute is a good source for articles about increasing your HRV and many other resources. The HeartMath Solution researchers say that the they have scientific evidence that proves that the heart sends us emotional and intuitive signals to help govern our lives. They state that even though the heart is in connection with the brain, it makes many of its own decisions, so “following our heart” has a new meaning.

Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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19

Boomers

Use your past to push ahead

Past events can become fuel for growth, if you let them. by Tom Matt

J

“Believe you can and you’re halfway there.”

— Theodore Roosevelt

4. Esteem- Feeling of accomplishment, building of your reputation 5. Self-Actualization- Achieving your potential, creative and personal growth Sobriety is the great liberator and has been my catalyst; it has been the enabler for me to work through my personal hierarchy of needs. Balance in life is achieved through the journey, accepting that incremental change is the only way to the new you.

Loving oneself is made possible by honesty and accountability, deeply loving others is only done by self-reflection and owning the past.

The self-respect gained through building self-esteem is of paramount importance.

ERFOR NP M TA

November 13, 2016 November 13, 2016

GI

D

NED •

Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. He holds Bachelors and Masters degrees from MSU, is certified from the National Academy of Sports Medicine as a CPT/FNS/SFS. For more information please visit www.boomersrock.us

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uly 28, 2016 marked 18 years of sobriety for me. It was surreal in its arrival.

Sobriety has been the great enabler for my life and it can be for anyone who seeks its power.

In a recent keynote address titled “Ignite Your Life,” I began with the story of how 20 years of a passive subjugation of my moral fiber, the ‘demon’ of alcohol, (noted in my ‘Maximize’ book, chapter 22) thankfully has been tamed.

Once you can turn that negative into a positive, harness the energy, past events become the fuel for the growth into the new you and the future.

I have patterned a section of the ‘Ignite’ keynote after Psychologist Abraham Maslow’s ‘Hierarchy of Needs’ which are 1. Physiology- Basic need of food and water, warmth and rest 2. Safety- Feeling secure 3. Love- Intimate relationships and friends, loving yourself

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Mind

Neurofeedback and anxiousness

How neurofeedback helped my anxiousness — a testimonial. by Gretchen L. Morse

S

ometimes our inner feelings collide with life events in a way that makes day-to-day existence extremely difficult.

Here is the experience of a man in his 60s, and how neurofeedback helped him to find his way back to a full life.

“My anxiousness built over time.

Then I had some tragic deaths in my family, and it got to the point where I couldn’t do much of anything anymore.

I went to get a haircut, and I couldn’t sit still and have someone touch me; I wanted to scream. I couldn’t ride in a car; I wanted to scream, and jump out and run. It kept getting worse. I didn’t want to exist anymore. I wasn’t any good for my wife, or anyone else.

When I first went to therapy, I couldn’t tolerate talking or sitting still.

The therapist suggested medicine and I didn’t want that, so she suggested neurofeedback. I had the neurofeedback brain map recording (which helped us to understand my symp-

toms), and started the follow-up sessions to re-train and re-balance my brain. Each time, I had sensors applied to my scalp with a little sticky paste, and watched a monitor that told me when I was naturally making better and more calming brainwaves. It’s gentle and I didn’t feel anything while I was doing it.

The results were gradual; it didn’t happen right away. At first, the suicidal thoughts went away. Then, my shaking settled. I hadn’t been able to eat at a restaurant because I shook so badly. I can now eat out. I can sit still. I can be touched. I can ride in a car. I can drive again. I can be around people again.

I feel good. I love being around people. You have no idea how grateful I am for neurofeedback. I can appreciate life now. I love it and I want to be here for it.” Results may vary from person to person, and occasionally medicines, behaviors, or other biological processes can interfere with results. However,

neurofeedback is becoming more and more known as a resource for a wide range of cognitive, emotional, behavioral and physical conditions, and is endorsed by the Mayo Clinic. What is nice, is that neurofeedback can measure physiology in the brain that relates to symptoms, and then use various forms of “feedback” (sound, visual cues, etc.) through software and real-time brainwave monitoring, to help people learn to balance their physiology and self-regulate better.

When we’re better regulated, it’s less work, and usually more fun to be who we are and what we want to be in life!

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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21

Yoga

Want a yoga brain?

Teach your mind to be aware and conscious. by Anne Chrapkiewicz

I

t is common knowledge that regular physical activity is good for our mental state and helps reduce depressive tendencies. Getting the heart pumping and the lungs working brings circulation, oxygen, and energy to the body and directly affects the brain.

Many people assume that the mental benefits of yoga come from the simple fact that the body is moving.

But the meditative practices of therapeutic hatha yoga systems work on much different, much deeper, and much longer-lasting levels than this.

One important training method is the constant attempt to hold completely still, physically and mentally.

As I have explained previously, therapeutic hatha yoga is based on holding stillness in postures, but it also involves holding still while NOT in postures.

In class we sometimes feel the need to scratch a part of the body, wipe a stream of sweat trickling down our face or arms, pace around the mat, shift our weight back and forth, or look around the room. When we choose to immediately react to these discomforts, “fix” the situation, or distract ourselves for a moment, we strengthen the pattern of reacting. (And this carries

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over into similar patterns in life, family, and work.)

However, when we choose to hold still and to let the discomfort pass, we train the mind not to react instantaneously to uncomfortable sensations or thoughts. When we step back from the itch or the sweat, prioritize calm breathing, and decide to be still anyway, we start changing the mind into a tool of awareness and conscious, deliberate action rather than compulsiveness, distraction, and reaction. These new patterns stay with us outside of the yoga room and help create a new “normal” state in the mind and brain.

Sometimes we call it “yoga brain.”

Ann Chrapkiewicz, M.A. (Medical Anthropology, MSU), is owner and principal of Bikram Yoga Capital Area. Visit bikramyogacapitalarea. com, or learn more by email at ann@bikramyogacapitalarea.com.

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SEPTEMBER 2016

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

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Until September 30, $49 will get Add this to doctors’ visits, MRI’s and CT tellweusnormally too often… you patients all the services charge new ts, MRI’s and CT scans scans -- which only come services? back with Because patients $260! “normal” results. k with “normal” results.

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Because patients tell us too often... after another, feeling like you’re on a g one medication after merry-go-round of drugs. often, do “I only wishedwe I haddecided found you to sooner” ou’re on a merry-go- This happens so something about it and run this ad.

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Every week we hear how women suffer A special that you can take with you from severe headaches – ï statements like... report Numerous studies have revealing what isthe happening shown benefits of inside you to • “I feel like my head is in a vice.” spinal adjustments with cause the headaches. gneault. • “My Dr. eyes Denise hurt and I feel so drowsy.” headache patients.

• “I have lay down.” helping patientsto with • “I’ve had migraines since childhood.

The Boline Study be the key to Could this”drugless treatment es and migraines live in the • “Muscle tension neck and pain solution? into the shoulders.” your headacheThis study compared two groups of headache patients, half went for chiropractic They tell me they’re sick and tired of adjustments, and the other half took amitrip1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI jumping from one headache medication to ow women suffer from tyline, a medication often prescribed for the next. Here’s what I hear... spinal adjustments withofheadache tementsthelike… treatment severe tensionpatients. headache pain.

After six weeks, researchers found that “I am tired of being looked upon as someone chiropractic patients experienced almost no who is only out there to get medicine.

I only The Boline Study s in a vice. ” side effects. And only the chiropractic patients want RELIEF. I don’t know why that is so hard feel so drowsy. ” understand. I don’t want to be for people to continued to report fewer headaches when treated badly anymore. I want to get help, and compared treatment ended.two groups of This study

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