Healthy & Fit Magazine September 2019 issue

Healthy & Fit SEPTEMBER 2019 HEALTHYANDFITMAGAZINE.COM

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MAGAZINE

Jackie Cousineau This ER nurse has a passion for working out

Back to school!

Summer break is over!

• Get back on track • Meal prep for lunch • Fit teachers lead by example

It’s fine to drink wine

Join us for the 27th Annual Autumn Classic!

Sunday, Sept. 29, 2019

Michigan’s Premier 8K!

Assemble a team, join family and friends for a treasured mid-Michigan fall tradition! The brilliant fall colors create a spectacular scene around the Lake Lansing course, through local parks and neighborhoods.

Lake Lansing Park North, Haslett, MI 6260 E Lake Dr, Haslett, MI 48840

• 8K Run/Walk, 1 and 2 Mile Walks - 9:00 a.m.

• Long-sleeve crew neck fleece sweatshirt • FRee Kids’ Fun Runs - 8:35 a.m.

• FRee exciting Kids’ Activities - 9:00 a.m. - 10:30 a.m.

• Awards: Teams, overall, masters, grand masters, and top 5 in each age division • Delightful Refreshments • Charity Partner: Special Olympics Michigan Area 8 - For information on teams and the Sponsor-A-Champ campaign, please visit the online registration site.

REGISTER ONLINE:

runsignup.com/autumnclassic

2299 W. Grand River Ave., Okemos 517.349.3803 • www.playmakers.com

at

Whitefish Point

Whitefish Point: Run for the Light The 9th Annual 10k Run and 5k Run/Walk Saturday, October 12, 2019 at 8:30 a.m.

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

IN THIS ISSUE

SEPTEMBER 2019

Contents SEPTEMBER 2019 | VOLUME 15 | ISSUE 6

Fit Features P10-11 Amy Heriford Andrew Chapin Koryana Tucker On the cover: Jackie Cousineau

Features | P11

Cover photo credit: Erica Spencer Photography

Editorial P12

Wine and oral health Research shows benefits of drinking red wine

P14

Tanning can be bad Spike in female skin cancer rates reveals alarming tanning trends

P15

Summer vacation is over! Here’s how to get back on track

P16

Prep for school Taking time to plan and prepare meals is a healthy, smart idea

P18

How to trim your nails Proper trimming can lead to healthy nails

P19

The Turkish Get-Up: A quick guide

P20

The pillars of living well Built on trust, your pillars can positively mold your life

P21

Lack of sleep can be a problem Expert says neurofeedback may be able to help

P22

Fall into a new routine Easy ideas for the changing of the season

Contact us

Have an idea for a story? Would you like to have your business receive magazines for you, your coworkers, clients and customers? Please contact us at 517.599.5169. We look forward to speaking with you!

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On track | P15

Prep | P16

Introducing MYZONE for new and existing members!

Call 517-708-8828 or stop into the club for more information!

ABOUT US

SEPTEMBER 2019

Our contributors

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

Tom Matt

Kyli Kennedy, BA, CPT

Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.

Kyli is the fitness manager and lead personal trainer at Anytime Fitness, Haslett. Reach her at 517.977.1444.

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

Kimberly Whitfield

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

Eric Eby, DDS, MAGD

Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.

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PUBLISHER

BY TIM KISSMAN

Advice for young athletes wanting more

D

uring a radio interview last month, I was asked, what kind of advice would you give to parents who have athletic kids possibly interested in playing sports in college? What can they do to help their kids?

I was asked because I played basketball in college. It’s in college that I met my wife, Amy, who was an All-American softball player. My brother and dad also played basketball in college. My oldest daughter, Autumn, plays Division 1 basketball at Oakland University.

Sage, my youngest daughter, is a high school junior playing volleyball.

She is just beginning the recruiting process.

I don’t have a secret. I wish I did. The truth is, besides providing a roof over their head, food on the table, and whatever equipment they might need to play their respective sport, there are only a few things you can do. I will tell you what I’ve learned from my kids, and what I have done as a parent. Grades and personal character are extremely important. So are the following: The first tip: practice. A lot. Your child has to work at his or her game.

If it’s basketball, shoot baskets. As a parent, rebound for them. Be with them when you can. The best days with my kids, growing up, have been when we’re out in the yard or driveway working to get better. I can’t describe how much my kids have practiced through the years.

Second, find help. Find a coach outside of your high school, and travel coaches, to help. I can’t stress this one enough. At some point, your child will need outside help. Find it. Ask around for who can help. It makes a difference.

Third, eat right. Eat healthy. The best athletes treat their bodies like finely tuned machines. The sooner your kid buys into this, the better. Of course, they can have treats, especially after a day of tournaments, or after a big win. But don’t make it a habit. Fuel the machine with the best food you can.

Fourth, be realistic about your child’s talent. This one’s a doozy. To play in college you have to be really good. Genetics are incredibly important. Natural skill is, too. And there are a lot of kids out there who are genetically gifted and highly skilled. With travel ball, and all the different levels of competition, it’s easy to find a team where your child can be a star. Then, when they face top talent, they may not shine. Know your kid’s limits and celebrate that. It will work out. Don’t like it? Check out my first tip, again. There’s nothing worse than a parent over-selling what their kid is worth. It’s toxic.

And finally, let them fail. They’re not going to win every game.

They’re not going to be placed on every team they want to play on, either. There’s a good chance he or she won’t always play, or play the position they want to play right away. Believe it or not, your kid’s life will be all right. Success is messy. There are ups and downs. Having a good understanding that failing is part of it helps tremendously. Just don’t make it a habit.

Take my advice for what it’s worth. Ask other parents who have kids playing in college. They’ll tell you their version. It’s different for everyone. It’s not fair. It’s not equal. The journey is thrilling, frustrating, maddening and joyful, all at the same. It’s as competitive as anything your family will ever face. Embrace it and enjoy it, because just when you think you have it figured out, it ends.

Enjoy the issue!

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Healthy & Fit

MAGAZINE

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

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

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

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

41st Annual “Big Bird” Run 10K - 4K - 1 MILE RUN/WALK • SUNDAY, NOVEMBER 10, 2019

10K COURSE CERTIFIED BY USTFA • $20 BY 9/30; $25 BY 11/7; $30 RACEDAY All runners eligible to win one of 24 frozen turkeys or prize donated by Petitpren Distributors, Inc. & Hanson’s Running Shops.

Join our GREAT FAMILY FUN RACE! ASSISTED BY: Roseville Kiwanis • Lions Club, Roseville Optimist Club • A.S.P.I.R.E. Roseville Goodfellows • MiDOG Eastpointe & Roseville High School Band Boosters

Register on-line at eastsideracingcompany.com or Active.com RUN HOT LINE (586) 445-5480 MONDAY THRU FRIDAY

Hayley Kosloski

October 2018 cover

START TIMES • 1 Mile Run/Walk 10 a.m.

• 4K - 10:15 a.m.

•10K - 10:20 a.m.

START AND FINISH LINES Are at the Recreation Center located at 18185 Sycamore Street. The course will include Gratiot Ave., I-696 pedestrian bridge and several residential streets.

FOR MORE INFO VISIT www.rare-mi.org

WE NEED YOU!

COLUMNS FIT FEATURES

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

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FIT FEATURES Amy Heriford High school math teacher Amy Heriford, 33, of Grand Ledge, uses fitness as a way to relieve stress and is an example for her four children. Being a healthy role model is important to her. “I have enjoyed participating in sports and exercise since I was a young child,” she said. “I believe it is essential for my four children to see the importance of staying healthy, both through exercise and healthy food choices. Exercise is a stress reliever for me, and it is a way for our family to have fun!” Heriford said she likes to work out early in the morning, before 6 a.m., and before her children wake. “I enjoy running the most, so I’ll usually run up to 5 miles, typically on our treadmill,” she said. “If I have time after running, I’ll lift weights or do a short HIIT workout. As a full-time teacher, mom of four kids, (Noah, Laura, Eli, and Isaac, ages 8 and under), and a wife, running is my ‘me time.’ It’s a great way to start each day because I get energized and relaxed before my kids wake up.” Her love for running stretches into at least three 5K or longer events per year. “I have run six half marathons and one full marathon, too,” she said. “I have been running since I was in 6th grade. I participated in track and cross country in high school. I ran daily through all four of my pregnancies. In fact, I ran on the day I gave birth to Eli and Isaac.” She said she practices intermittent fasting, eating her first meal of the day between 11 a.m. and noon and last meal by 7 p.m.

“I believe in everything in moderation, so cheating is not something I think of when it comes to food,” she added.

A T Y & FI H T L HEA CHER! TEA

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HEAL A TH TEACHY & FIT ER!

Andrew Chapin Andrew Chapin, 38, is a psychology and physical education teacher at Mason High School who knows the importance of a good workout. “Fitness is the foundation of my lifestyle, giving me more energy in everything I do,” he said. “Being fit allows me to be more active in the classroom, gives me energy to coach youth sports with enthusiasm, and it gives me the endurance to still, even at the end of a long work day, run around with my three sons.”

Because his days are full, Chapin says he doesn’t have time for longer workouts so he sticks to an hour, at most. Each day, though, he does something different. “If it’s Monday, I lift legs and do abs,” he said. “Tuesday, it’s a hill workout.

Wednesday is a run for fun day. Thursday is a speed workout. Friday is another lifting day and Saturday is a long-distance running day. Sunday is my off day.” He said he loves to run marathons. “I’ve run 11 of them, including Boston,” he said. “I try to run one or two a year.” He said he keeps his diet simple: he only drinks water, avoids sweets and doesn’t over eat. “I don’t really ever feel the need to cheat with my diet,” he said. “That’s probably due to the fact that my diet isn’t too restrictive to begin with. However, I also believe it’s okay to treat yourself on special occasions, especially if you’ve earned it.” He said he has three pieces of advice. “Find something that you will continue to do every day,” he said. “Second: Mix up your workouts. When I first started running, I simply ran to log miles. Now I mix in hills, speed, distance and runs for fun to avoid a mundane workout program. And finally, put something on the calendar. Having a race or an event to get in shape for can be big time motivation.”

FIT FEATURES On the cover: Jackie Cousineau As an emergency room nurse, Jackie Cousineau, 27, of Olivet, turns to fitness as a way to release daily pressure. “You can imagine how my job would expose me to stress that the average person doesn’t have to deal with,” she said. “Working out allows me to relax my mind. I just put on my music and escape into my zone. If I miss a day working out, I feel lost.” Her once-a-day workouts vary between leg workouts on Monday, Wednesday and Friday, and upper body on Tuesday and Thursday. Before every lift she runs five to eight miles, also running or sprinting on the weekends. “People following me on my Instagram (@jac3_cous) will sometimes ask me about my diet or exercise; same with my co-workers. My advice to all reads like a Nike ad... JUST DO IT! I can tell you what I do when I work out but that’s not for everyone,” she said. “People are always asking me, too, how do I stay motivated? It’s a lifestyle; it’s like eating, sleeping and breathing for me. There are times when I’m sleep deprived and haven’t eaten but I still get my workout in.” She said she keeps healthy snacks on hand and has a simple but sound plan for eating. “My diet is, basically, don’t eat junk,” she said. “I’ve never been a snacker or a pizza lover so I guess it’s easier for me. As a child, growing up, we never ate out or had fast food. Now I pretty much eat what I want which is, normally, fruits, veggies and chicken/ shrimp/tuna/venison.” Her advice to others is to find a good support network and stick with it. “I promise, with the right people, you won’t regret it! Don’t use not being in shape as a reason not to join. You’ve got to start somewhere!”

Koryana Tucker Koryna Tucker, 23, of Okemos, is an accountant for the State of Michigan who also runs an online personal training business. She said working out and staying in shape has helped her overcome depression and anxiety. “I was in a very low place and the only thing that got me out of the house was the gym or going for a run,” she said. “That was three years ago. Now I work out five to six days a week and realize that it gives me energy, boosts my mood, relieves stress, and so much more.” She said she targets specific muscle groups and likes to diversify her workouts. “I love weightlifting. My favorite workout is upper body, but I also really enjoy running. After I lift, I usually run outside. If I feel extra sore, I like to do yoga to rest the body, but stay active.”

She currently works out at Anytime Fitness in Haslett, and Conquest Fitness. Her diet varies, depending on her goals, but she makes sure to stick with fresh fruit, vegetables and lean meats as much as possible. It helps her when the cravings hit. “I don’t cheat on my diet because my diet is balanced and controlled by portions,” she said. “If I want sugar in my life, I will eat something sugary. As long as it is not the king size candy bar, I am fine. I track everything I eat and make sure I know the nutrients of what I am putting in my body. Also, meal prepping every Sunday is a must! Being prepared helps me avoid situations where I have the opportunity to buy unhealthy foods.” She said you only get one body, so take care of it. “There is such a wide variety of ways to get your body moving so try different things until you find what you enjoy,” she said. “Do not wait for tomorrow, start now or it will never happen.” Check out her site at korynafitness.com

www.healthyandfitmagazine.com

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TEETH

BY DR. ERIC EBY

Wine and oral health Research shows benefits of drinking red wine

F

or years, research has shown that red wine may provide us with substantial health benefits. Studies across many disciplines of medicine have shown red wine to be beneficial for cardiovascular health, intestinal health, and it may help to reduce blood pressure and the risk of stroke.

Of course, this assumes that wine is consumed in moderation.

Recently, a Spanish research team has shown that red wine can bolster the health of our gut microbiome which is the collection of microorganisms that live within our digestive system. It is important to remember that the oral cavity is the beginning of our digestive tract so it, too, has a complex microorganism system.

With this in mind the Spanish researchers began isolating compounds, mainly polyphenols, that performed as anti-bacterial agents.

The team discovered that all tested

compounds proved to be effective with keeping bacteria from settling into teeth and gums. More specifically, the two poly-phenols found in red wine- caffeic

and p-coumaric acids were more effective than pure grape seed and red wine extracts.

The researchers found caffeic and p-coumaric acids were able to reduce decay-causing bacteria Streptococcus mutan’s stickiness by 20 percent and 40 percent respectively. The over-thecounter supplements pure grape and red wine extracts did not exert any inhibitory effects.

In conclusion, the pure phenolic compounds from red wine showed that they had an intrinsic ability to prevent adherence of S. mutans and F. nucleatum to teeth and gums. Of course more research is needed and I don’t think we will be using red wine anytime in the near future for an oral hygiene regimen, but it definitely will lead to more research on how polyphenols may help fight oral disease.

With our specialized 3D imaging we make replacing teeth with dental implants safe, predictable, and comfortable.Call us today for your personalized dental implant consultation.

Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.

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SKIN

Tanning can be bad Spike in female skin cancer rates reveals alarming tanning trends

S

kin cancer is the most common cancer in the U.S, affecting one in five Americans in their lifetime.

Limiting exposure to ultraviolet radiation is the number one way individuals can reduce their risk of skin cancer, though new data suggests that UV exposure is on the rise, particularly among Caucasian girls and young women.

Research presented by the American Academy of Dermatology shows that between 1970 and 2009, rates of melanoma, the deadliest form of skin cancer, have increased 800% among women ages 18-39, making it the second most common cancer in young women. During a similar timeframe, basal cell and squamous cell carcinoma rates have also sharply increased by 145% and 263%, respectively.

“Because there’s a delay between UV exposure and when skin cancer appears, most women don’t think it will

happen to them,” says board-certified dermatologist M. Laurin Council, MD, FAAD, FACMS, an associate professor of dermatology at Washington University in St. Louis. “This data reveals the disproportionate rise in the number of skin cancers in women and the need for further education regarding UV exposure.”

Use of indoor tanning devices by Caucasian girls and young women is of particular focus, as researchers estimate that it may cause more than 400,000 cases of skin cancer in the U.S. each year.

Women are far more likely to use indoor tanning devices than men (7.8 versus 1.9 million), and of the women who began tanning before the age of 16, more than half (54%) did so with their mother.

Even one indoor tanning session can increase a user’s lifetime risk of developing melanoma by 20%8, squamous cell carcinoma by 67% and basal cell carcinoma by 29%.9 The risk increases for younger users; indoor tanning before age

35 can increase one’s risk of melanoma by 59%. This risk increases with each use.

“It’s important that young people understand the potential impact of the habits they form when they are younger,” says Dr. Council. “There are serious, longterm consequences to activities such as sun bathing.”

Dr. Council recommends that parents talk with their children about limiting UV exposure, which is the easiest way to prevent skin cancer.

This means practicing sun-safety habits, such as seeking shade, especially when the sun’s rays are the strongest between 10 a.m. and 2 p.m.; wearing protective clothing, including a lightweight, long-sleeved shirt, pants, a wide-brimmed hat and sunglasses; and regularly applying a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher. Parents should also discourage the use of indoor tanning devices.

IN GREATER LANSING— WE ALL LOVE THE GAME Did you know that over the last 10 years the Greater Lansing Sports Authority has grown sports events in our area by 272%? The GLSA is a full-service sports commission with a passion for bringing in and supporting sports events of all kinds. Offering premium venues, team-friendly dining and convenient lodging the Greater Lansing area is the best choice for your next event. Contact us and work with the GLSA today!

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517.377.1411 lansingsports.org #LANSINGSPORTS

BY LISA MARIE CONKLIN

FIT BITS

Summer vacation is over!

Here’s how to get back on track

D

on’t worry, all your efforts won’t be lost because you took a vacation. According to a study published in the European Journal of Applied Physiology, it takes about two months to completely undo all the gains you made from regularly working out. Here’s what you need to do after you unpack.

Eliminate vacation bloat It seems counterintuitive when you feel bloated but be sure to bump up your water intake as soon as you get home.

Bloating is a sign your body is holding onto the water to keep you from dehydrating, so start drinking water. Boost your water intake with water-rich foods like watermelon, celery, cucumbers, salad greens, and tomatoes to tame your bloat and help nudge stubborn constipation along, too.

Hello oatmeal, I’ve missed you We all tend to forgo our standard healthy breakfast in lieu of breakfast buffets and mouth-watering pastries. But now it’s time to welcome back your healthy breakfast. Whether it’s oatmeal, yogurt, or an egg and whole-wheat toast, eat your usual breakfast on your first day back.

Take a dry pledge Alcohol is a major factor when it comes to bloating. It wreaks havoc on your gastrointestinal tract and dehydrates you.

Stay dry your first week back to “detox.”

Delete Uber Eats Sure, an empty fridge and no energy to shop or prepare food is a valid reason to hit up your food delivery service app for a pizza, but keep your fingers off your phone. Head to your pantry and freezer for meal inspiration. Break open pasta or rice, cook up the frozen veggies and toss together.

consider taking a morning walk on your first full day back. The following day, try an abbreviated version of your regular workout. Cut the time in half, use lighter weights and less intensity and build up a little more each day until you’re back to a regular routine. And though you’re dialing back on the workout, don’t short cut your cool-down time.

Baby steps You might be champing at the bit to work off those extra Margaritas and indulgent desserts, but beast mode on day one isn’t wise. You could set yourself up for injury or sore muscles if you overdo it on your first day back.

Take a little extra time on your warmup and focus on flexibility. Instead of jumping into your pre-vacation routine,

Get your circadian rhythm in sync If you’ve traveled from coast to coast, it’s not too difficult to adjust, but if you’re crossing an ocean to get back home, it may be a struggle to get back to normal. Light is a huge factor when it comes to circadian rhythms (your internal body clock). Light tells your body when it’s time to sleep and when

to be awake. Once home, strive to get back to regular bedtime and wake times with sun exposure. (Another reason why taking a morning walk on day one is good). Generally speaking, it can take your body one day per time zone change for your circadian rhythm to catch up.

Give yourself a break Be patient. Remember when you first started working out? You were probably a bit tired, had sore muscles, and were maybe even a bit discouraged, but in a week or two, you found the routine got a little easier to manage. You’re not going back to stage one but know that it may take a week or two to return to status quo. www.healthyandfitmagazine.com

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HEALTH FITNESS

BY MOLLY NEVINS

Prep for school Taking time to plan and prepare meals is a healthy, smart idea

R

aise your hand if you are tired of figuring out what to eat every day. It happens to the best of us! It is so much easier to be successful if you plan ahead.

As you are racing headfirst into “back to school� season, consider some of these meal prep tips to keep your family healthy and happy!

First, it helps if you set aside some time on the weekend (or whatever your best day is) to plan and prep.

Decide ahead of time what you want to eat for the week, and head to the store with a breakdown of all of those ingredients written out. When you have your food, prep it all at once. You already pulled out the cutting board, knives, mixing bowls, pans, etc. Wash them once and move on! Use containers or plastic bags to separate your ingredients and mark them.

Breakfasts can be tricky, especially when you have a busy schedule!

Make-ahead breakfasts are a great

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way to have a healthy, quick start to the day. Protein bites and egg muffins are a couple favorites; see the following recipe . You can make them ahead

on your meal-prep day and just grab and go in the morning. If you didn’t get around to prepping, avocado on some whole grain toast or a yogurt (high protein, low sugar) with fresh fruit are some easy, healthy options as well.

like thinking about what to make, let alone spending a bunch of time on it.

If you have the prep work done ahead of time, it is easy to throw food on the grill, oven or stovetop.

Want healthy options for the kids’ lunches, but sick of the ice packs not making it home?

There are tons of fantastic recipes out there, looking for “clean” and few ingredient meals are the key.

There are plenty of foods that will be ok out of the refrigerator until lunchtime without having to revert to packaged foods. If your school allows nut butters, chopped up veggies with a scoop of peanut butter is a great snack. For a healthier PB&J you can do a wrap with peanut butter and chopped strawberries, grapes or bananas. Veggie sticks and single serve hummus containers are a great nutfree alternative. Dried fruits, bananas, oranges, snap pea crisps are all easy and safe things to throw in a lunchbox.

Dinners are where that meal prepping can really come in handy.

When you get home at the end of a long day, chances are you don’t feel

Need some quick ideas for a healthy breakfast?

Check out these recipes Egg Cups: Chop up your favorite veggies (and/or meats). Throw them in some sprayed muffin tins. Add egg whites to the top, bake at 400 for 20 minutes.

Store in fridge Protein Bites: 1 cup dry oatmeal, 2/3 cup coconut flakes, ½ cup ground flax, ½ cup PB, 1/3 cup honey or agave, ½ cup any toppings (chopped nuts, dark chocolate, raisins, etc.), 1 tsp vanilla. Mix together and roll into balls. Store in fridge.

Adding meal prepping to your routine will quickly become second nature, and it will feel so good to not be constantly scrambling to feed your family. Let us know if you find a great recipe that you’re willing to share. It’s easier to stick with meal prepping if you know someone else is in the same place.

Enjoy!

Molly Nevins, BS Kinesiology, ACSM HSF, is the fitness director for DeWitt and Oak Park YMCA. Reach her at (517) 827-9700.

Paddles UP! Join us Sept. 15 for the 8th annual

Capital City Dragon Boat Race!

You’ll need: 18 paddlers, a drummer, a flag catcher and the will to win. We provide the boat, life jacket, training and a stern.

Don’t know enough people to form a team? Let us know! We’ll hook you up with another team that needs paddlers.

Registration and sponsorship info: womenscenterofgreaterlansing.org/ capitalcitydragonboat or call 517.372.9163. www.healthyandfitmagazine.com

17

HEALTH

How to trim your nails Proper trimming can lead to healthy nails

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he American Academy of Dermatology is advising the public about a simple yet important self-care routine: nail grooming. Not only do short, well-manicured nails look great, they say, they are also less likely to harbor dirt and bacteria, which can lead to an infection. In addition, the right nail clipping technique can help prevent common issues like hangnails and ingrown toenails.

“Short nails stay cleaner and break less often, which is good for both your appearance and your health,” says board-certified dermatologist and nail specialist Shari Lipner, MD, PhD, FAAD. “Although nail clipping seems pretty straightforward, there are some important steps you should follow to ensure a healthy cut, like disinfecting your tools and leaving your cuticles alone.”

To properly trim your nails, Dr. Lipner recommends the following tips: Soften the nails. The best time to trim your nails is immediately after taking a bath or shower. However, if

To trim your fingernails, cut almost straight across the nail. Use a nail file or emery board to slightly round the nails at the corners, as this will help keep them strong and prevent them from catching on things like clothing or furniture.

To reduce your chances of getting an ingrown toenail, cut straight across when trimming your toenails. Toenails grow more slowly than fingernails, so you may find that you do not need to trim these nails as often.

Smooth uneven or rough edges using a nail file or emery board. Always file the nail in the same direction, as filing back and forth can weaken your nails.

Leave your cuticles alone. Cuticles protect the nail root, so it’s important to avoid cutting your cuticles or pushing them back. When you trim or cut your cuticles, it’s easier for bacteria and other germs to get inside your body and cause an infection. If you get a nail infection, it can sometimes take a long time to clear.

Moisturize after trimming to help keep your nails flexible.

“Although trimming your nails seems pretty straightforward, there are some important steps you should follow.”

that isn’t possible, soak your nails in lukewarm water for a few minutes to soften them.

Gather the proper tools. Use a nail clipper or nail scissors for your fingernails and a toenail clipper for your toenails. Remember to disinfect your tools monthly. To disinfect them, soak a small scrub brush in a bowl of 70 to 90 percent isopropyl alcohol and then use the brush to scrub your nail clippers or nail scissors. Afterwards, rinse the tools in hot water and dry them completely before putting them away.

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FEATURE

1

FITNESS

A Turkish Get-Up quick guide Keep in mind that there are books that describe how to do a proper Turkish Get-up. Below is simply a quick guide to get you started.

1. Use both hands to lift the kettlebell off the ground to the starting position of the floor press and to return it to the ground. The wrist on the kettlebell side is neutral.

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2. The elbow on the kettlebell side is locked and the shoulder is packed.

3. The shoulder of the free arm does not shrug up. The heel of the foot on the kettlebell side stays planted during the low sweep, the lunge up to standing, and the reverse of these actions.

4. The knee touches the deck slightly on the descent into the half-kneeling position.

5. The arm holding the kettlebell is vertical or almost vertical. The neck is neutral for the top half of the movement, from the lunge up.

6 In the top position, the knees are locked and the lower back does not hyperextend.

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It is recommended that the movement is smooth, without jerky transitions.

This exercise may seem boring, confusing and frustrating. You may look at it as some circus act with a kettlebell. I assure it is far from that. The array of benefits it provides far outweighs its self-limiting feature. Take the time, and the patience to master this movement and watch your body transform before your eyes. You won’t be disappointed. written by Justin Grinnell

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19

GENERATION ‘US’

BY TOM MATT

The pillars of living well Built on trust, your pillars can positively mold your life

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n my new keynote speech, I close the event with a model I call the Four Pillars. It is designed to help people find a path to often elusive happiness. The Four Pillars has helped me to define my path to true happiness. This decision and model have led to finding meaning in my life.

Through meaning and the pillars model, happiness will invariably follow!

My four pillars are: purpose, passion, faith, and optimism. All of these rest on the strong foundation of trust.

We are all designed for greatness.

It lives in every one of us. Life is not easy, happiness is elusive, and finding direction can be challenging. My four pillars work for me.

Purpose puts you on a journey and stretches your boundaries, working through limiting beliefs and taking risks.

Passion is a driver to maintain the journey, it involves discipline and intrinsic motivation. Faith is all about not allowing limiting beliefs to take root, enabling beliefs build efficacy. Optimism is the

“The meaning of life is to find your gift. The purpose of life is to give it away.”

- Pablo Picasso

high-octane fuel that keeps the motor running. Trust, the foundation, builds strength, fortitude, and confidence.

Trust is the bedrock.

Having stability between these pillars can lead to a balanced life. Connecting and sustaining all the joy and meaning that is out there for everyone to experience is the way.

Your four pillars will be different than mine and this is the beauty of the model: it is flexible. Making good choices and stretching your comfort zone enables incremental change.

Incremental change leads to sustain-

We’re looking for the next cover of Healthy & Fit Magazine.

Is it you?

If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.

Erica Spencer Photography espencer.net • 517.980.4951

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able behavior modification. Face fear, embrace challenges, take on something new and develop a meaningful life. By working together, we create a world that empowers all to look up and have bountiful optimism.

Think about these: • Love yourself a little more

each day • The past is over, today is mine • I own my life • I will give one compliment today • What are my ‘four pillars’?

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

October 5, 2019 Leslie, MI Fri., October 4

Sat., October 5

www.hallowedhalf.com

BY GRETCHEN MORSE

MIND

Lack of sleep can be a problem Expert says neurofeedback may be able to help

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illions of Americans suffer from chronic sleep problems, and many more will experience more short-term bouts with getting adequate rest at night. Whether it’s difficulty with falling or staying asleep, having a “busy brain” that won’t shut off, nightmares, or challenges with getting up in the morning, neurofeedback can be a powerful intervention towards finding those restful zzzz’s!

The brain regulates sleep. And, because our brains and nervous systems are impacted by our genetics, emotions, injuries and other stressors, they are subject to unhealthy patterns that get entrenched over time.

An example of an unhealthy pattern might be too much high frequency activity in the back of the brain. This can be considered “over arousal” and would likely keep someone awake at night, or manifest in some other sleep and/or stress-related issue.

So, neurofeedback can be used

to measure the frequencies throughout the brain, and look for unhealthy patterns.

Then, during short office sessions, the neurofeedback can help a person learn to produce better patterns as it measures and provides sound or visual feedback when the person is naturally making more desired brainwave patterns.

This coaxes the brain over time to maintain these healthier patterns for long-term benefit and symptom relief.

It is safe, painless, and fun.

Neurofeedback clinicians around the world note that sleep is often one of the first things to resolve, even when clients seek this therapy for other symptoms, like stress, pain, or attention issues.

Bedwetting, sleeping too long, and restlessness are other sleep-related issues that have been helped by neurofeedback.

Restful sleep is so important for its restorative purposes, and for giving

us optimal function and energy in our busy lives. Professionals have been using neurofeedback for over 30 years to improve sleep-related issues, and it is an excellent alternative to medicines, or for those who have not found relief elsewhere.

A nice benefit to the process is that often other symptoms may improve, as well! So, if you’re struggling with getting a good night’s sleep, think outside the bunks! Give neurofeedback a try!

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

WE’RE BACK!

RUN FOR CHUM LABOR DAY • SEPT. 2, 2019

Certified Half Marathon & 5K Kids CHUM Run 1/4 Mile & 100 Yard CHUM Rider’s Dash Dansville High School register online at

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21

INSPIRE

BY KIMBERLY WHITFIELD

“Committed to One’s Well-being”

REFLEXOLOGY

• Reflexology & Reiki • Hypnosis for healing “Time for Abundance” Healing Retreat Oct.19th Register Now!

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(517) 599-5169

Fall into a new routine Easy ideas for the changing of the season

F

or me, the month of September represents transition. More specifically, it is a time for change and somewhat a shift in one’s mindset. I believe it’s important to embrace new seasons and seek-out their beauty. Shorter days and cooler temperatures can certainly put a damper on one’s spirit. Therefore, it’s important to make positive changes to adapt. In fact, right now, today is a good time to plan for a healthier autumn. Doing so will allow you to slowly process the shifts ahead without feeling overwhelmed.

Here are a few of my tips: Incorporate a morning routine “Autumn is a A morning routine sets the second Spring scene for the day and allows when every leaf you to create positive behavis a flower.” iors. It allows you to focus and push towards your goals while ~Albert Camus reducing distractions like the phone, television and hitting the snooze button. To make your morning routine successful, plan it out ahead of time. Over time, you will look forward to your mornings!

Eat right, feel bright During your market visits, select colorful fruits and vegetables and seek out simple online recipes that can be prepared the night before. You might also consider slow cooker crock pot options as well. Remember, we are what we eat, so take time to make healthier choices. Your waistline will thank you later!

Pump up your moisture The fall season can cause severe dryness to the skin. My advice is to pump up your moisturizer use. My favorite is cocoa butter.

I encourage you to invest in a moisturizer of your choice and gently rub from your face to your feet, every day. This will help to prevent flaky, dry, and irritated skin that comes along with the fall season.

Take time out for you This is a great time to pamper yourself. Twice a week, treat yourself to an at home spa day. Light a candle, put on your favorite playlist and run a hot bath. Don’t forget to add your favorite bath salts!

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

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RUN FOR THE HILLS! 5K 9 a.m. • SATURDAY, SEPT. 21 • TIPTON, MI Run the hilliest course in Southeast Michigan, a great event for all ages and skill levels! Categories this year include a 5K Walk/Run and 1 Mile Walk/Run. This rear’s race proceeds will go to Hidden Lake Gardens’ “Reach for the Sky” project, a tree tower and canopy walk. For more race info visit OTIH.Org.

REGI ST ER O N L I N E : RU N SI G NU P. CO M • EV ENT W EB S I T E: OT I H . O RG FO R MO RE I N FO RM AT I O N C A L L : (5 1 7 ) 4 0 3 - 5 3 5 8 The race takes place in the MSU Hidden Lake Gardens, a natural paradise where you can escape from everyday life and connect with the world of nature. Plan to run the race, then stay for the day!

Learn more at hiddenlakegardens.msu.edu.

F OR M ORE A B O U T H I DDEN L AK E G A RDENS:

(517) 431-2060

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ACKLEY-PETERS-HAUBERT INSURANCE SERVICE EATON RAPIDS • (517) 663-2651 www.aph-insurance.com