Healthy & Fit JANUARY 2020 HEALTHYANDFITMAGAZINE.COM
Winter blahs?
Embrace Hygge! Cozy up and find out what it means Get fit before you hit with this golf workout
High school physical therapy class at ISD Seniors get a hands on experience
Inside: Skin care tips the pros use
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Rob Buffington He’s focused on a healthy, fulfilled lift.
A new decade begins Resolution ideas Easy workouts Motivation Diet tips and more!
Fight colds and the flu naturally
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IN THIS ISSUE
JANUARY 2020
Contents JANUARY 2020 | VOLUME 15 | ISSUE 10
Fit Features P10
On the cover: Rob Buffington Cover photo credit: Erica Spencer Photography
Hygge | P9
Editorial P9
Winter wellness inspiration Embrace Scandinavia’s hygge ... you’ll thank me later
P10
Fitness is his life Rob Buffington proves that staying healthy leads to balance
P11
Keep it simple! This routine focuses on movements to help with walking and running
P12
Rethink your lifestyle For the new year, focus more on the quality of your diet
P13
Healthy habits Make positive changes with the 21-day method
P14
Physical therapy school High school students considering a career in physcial therapy have a great opportunity at the ISD
P15
Fighting colds 5 natural remedies that work!
P16
Get into the swing Build up your body now for a strong golf game this summer
P18
Replacing testosterone Man-o-pause is real —here’s how TRT can help
P20
New decade thinking Use the new year for positive changes and a new mindset
P21
Skin care tips from the pros Tips dermatologists use on their own skin
P22
A journey forward Tear it down and rebuild on the way to a better future
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Fitness | P11
PT school | P14
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ABOUT US
JANUARY 2020
Our contributors
Justin Grinnell, BS, CSCS Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Tom Matt
Cheryl Lindemann
Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.
Cheryl Lindemann is responsible for the purchase of adult non-fiction books and more for the Capital Area District Libraries.
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.
Susan Maples, DDS, MSBA
Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.
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Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.
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PUBLISHER
BY TIM KISSMAN
Working on my 20/20 vision in 2020
F
ifteen years ago, when I introduced Healthy & Fit Magazine, I could stand in front of my locker at the gym and twirl the tiny combination without thinking twice. Now, if I don’t have my glasses, I have to stand at arm’s length and pretty much guess at the numbers. Sometimes I make it to the workout on time. Sometimes I need help. It’s funny. I have to laugh at how my vision has changed. I digress … sorry about that. Let’s start over. 2020 marks our 15th year. Thank you for all the support. It’s been incredible. I’ve seen a lot of stories over the years. I use that term loosely because over the years, especially lately, my vision has altered. I no longer have the hawk-eye vision of my youth. I’ve spent the better part of two months going to my eye doctor, figuring out how to improve my sight, both near and far. About 10 years ago I underwent Lasik surgery. It was great. I was no longer near-sighted and could ditch my contacts. Now Lasik has worn off, for lack of a better explanation, and because of aging, I have to wear reading glasses for up close. I’m wearing them right now as I write this. Between the glasses and the jacked-up font size on my phone and iPad, I can make it work. Sure, my kids mock me a bit. I get it. Their old man is getting … old. I now get to complain to my same-age friends who are all suffering my fate. We compare experiences, are shocked at how much bi-focal glasses cost and scoff at how easy life was when you didn’t have to rely on anything to help your vision. I even had a long talk about the strategy for the reading glasses. Do you buy the expensive ones and wear them around your neck, or buy the cheapies and just stash them around the house? I went with the latter. I swore to myself a long time ago, if the technology or medical procedure (within reason) existed to help me stay active and healthy, I would invest. Lasik? You bet. Gym memberships? Heck yes. Regular checkups? Sure. Elective surgeries to fight off bad knees? Sign me up. Glasses, readers and contacts (sigh) again? Yes, yes and yes. You only get one life. Only one body. I’ve learned that from the people I’ve written about in the magazine over the years. You have to take care of yourself and do what you can to have the best possible quality of life, and I plan to do that. So, while I celebrate 2020 and our 15th year of publishing, I’ll wear these readers with pride. Because life is worth living, especially when you are living the healthy and fit lifestyle. You don’t have to have 20/20 vision to see that. Enjoy the issue.
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Healthy & Fit
MAGAZINE
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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.
BY CHERYL LINDEMANN
MIND
Winter wellness inspiration Embrace Scandinavia’s hygge ... you’ll thank me later
H
ave you heard of the Danish concept of hygge? Pronounced “hoo-ga,” the concept is derived from a Norwegian word that means “well-being.” While it resists a single, clear definition, hygge is often summed up as a feeling of coziness, connection and contentment. Warmth, comfort and pleasure are all key aspects. Hygge can be experienced while spending time at home with family and friends, enjoying an invigorating walk outdoors, or curling up with a book, blanket and tea. Danes list hot drinks, candles and fireplaces as the top three items they associate with the idea. Hygge may be one reason why the Danish are considered among the happiest people in the world. A famous Danish quote reads that “there is no such thing as bad weather— only bad clothing.” In Denmark as well as Finland, Sweden and Norway, emphasis
it means many layers of clothes plus traction cleats on my tennis shoes! A few good books on the topic include How to Hygge: The Nordic Secrets to a Happy Life by Signe Johansen, and The Little Book of Hygge: Danish Secrets to Happy Living by Meik Wiking. American Cozy: Hygge-Inspired Ways to Create Comfort and Happiness by Stephanie Pedersen is another enjoyable read, filled with practical tips and inspiration. Find these titles and more at cadl.org/catalog. is placed on the importance of engaging in outdoor exercise even in winter, to reap the mental and physical benefits. Over the past few years I’ve enjoyed incorporating hygge into my own life, and have reaped the benefits of greater mindfulness and stress relief. My schoolage daughter calls reading around the fireplace “hygge time” and looks forward to it. Hygge has also inspired me to get out and take winter walks, even though
Cheryl Lindemann is responsible for the purchase of adult nonfiction books, DVD/Blu-rays and music for Capital Area District Libraries. She also co-hosts the Reader’s Roundtable Podcast. A librarian for 20 years, she lives in East Lansing with her husband Dale and her seven-year-old daughter Mia.
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FEATURE
Fitness is his life Rob Buffington proves that staying healthy leads to balance
R
ob Buffington, 45, of DeWitt, is a real estate broker with Berkshire Hathaway HomeServices. He works because it helps him stay focused on his personal and professional life. “Fitness helps me stay focused, on a daily basis, because it’s often therapeutic,” he said. “I’m a very driven person. If I don’t work out, I tend to go a little stir crazy. So, whether I hit the gym, do Jiu Jitsu or go for a run, working out is another way that I can feel a sense of accomplishment. And endorphins are released with any of these efforts, making me feel good and allowing me to think clearly and focus on my personal and professional goals.” He said his workouts consist of stretching, a warm up then strength training that runs the gamut of just about everything: deadlift, bench press, squats or similar big muscle movements. “I always end the workout with a finisher of some sort,” he said. “Either a rower, skier, bike or some sled push or pull and kettlebell carry.” He said he pays extra attention to his diet, consulting trainers and food experts. “Two-thirds of weight loss is diet, so I’ve taken that to heart over the years and am very conscious of how I fuel my body.” His diet is typically “healthy fats, some protein, a carb and a veggie with most meals,” he said. He does allow for a cheat meal once a week, but doesn’t always take it. “I have vices like everyone does, but I simply don’t have the things around that tempt me.” Buffington said much of his drive comes from when he was younger and less healthy. He’s 5’10” and once weighed 232 pounds. He said he tried several time,s to lose weight, often
giving up … until it didn’t. “Back then, knowing I needed to lose 50 pounds made me give up before I started,” he said. “My motto now is ‘the only easy day was yesterday.’ Start slow, stay focused, stay committed, know your ‘why’ and just move daily. That’ll make you more accomplished than 90 percent of the people that make a new year resolution
every year.” It worked well for Buffington. “If I had to sum up my health in one word it would be longevity,” he said. “The need to work out comes from a deep desire to be functional and present for years to come in order to spend quality time with my wife, my children, my grandchildren and family, among other things.”
Do you like our Fit Features? Think you’d be a good story? Then, we want to hear from you! It’s easy to get a hold of us, too. Follow us on Facebook and send us a direct message or send an email to tim@healthyandfitmagazine.com
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BY MOLLY NEVINS
FITNESS
Keep it simple This routine focuses on movements to help with walking and running
H
ere’s an exercise routine that is simple and accessible. It can be done anytime, anywhere, with minimal equipment. Throw a pair of good shoes in your trunk and it will be even easier to get out there if you have a little free time. Getting started in a routine is even possible now with the help of a variety
of apps. If you want to check out some speed or distance programs try Strava or MapMyRun. Couch to 5K will even tell you what to do while you follow along. To set yourself up for success, there are a lot of different things you can do. Obviously, one of the best ways to improve your walking, or running, is to walk or run more. Adding strength and
stretching moves is key to getting the right supporting muscles stronger, as well as staving off injury. The main muscles used the most during your stride are your quadriceps (front of the upper leg), hamstrings (back of your upper leg), glutes (your butt), hip flexors (right above your quadriceps), core, and your calves.
Side lying abduction *with the ball behind your knee Lie on your side, place the ball behind your top knee (this activates your hamstring). Lift your leg up away from your body, then back in. 3 sets of 10 each side Strengthens: hamstrings, glutes
Reverse lunge to high knee Take your left leg and lunge back and down; as you’re standing pull the knee forward to the front. 3 sets of 10 on each side Strengthens: hamstrings, quadriceps, hip flexors, glutes, core
Hip fexor stretch Push your hips forward and arch your back slightly. 30+ seconds at a time, at least twice each side Stretches: hip flexors, quadriceps, calves
Standing Glute Stretch Try to keep your knee even with your foot on the leg that is crossed over. 30+ seconds at a time, at least twice each side Stretches: glutes
Curtsy lunge With one foot turned out, place your other foot on a gliding disk (or a towel - must be on a hard floor). Slide that leg behind your standing leg, and then return to standing. 3 sets of 10 each side Strengthens: quadriceps, hamstrings, glutes, calves, core Hip bridge Lie on your back with your knees bent (optional to place weight on your hips). Lift and lower your hips slowly, keeping your weight in your heels. 3 sets of 10 Strengthens: hamstrings, quadriceps, hip flexors, glutes, core lutes
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FITNESS
BY DR. ERIC EBY
Rethink your lifestyle For the new year, focus more on the quality of your diet
I
n 2019, 44 percent of Americans made a resolution and many times that resolution included restriction diets. Diets are great for short term weight management, but many times restriction dieting becomes an endless loop of frustration and the excess weight returns. Maintained weight loss followed by improved health comes in the form of lifestyle change. Many lifestyle situations are challenging to control such as stress and living situations, but one thing we can control is what we choose to eat. Exercise is a small part of weight maintenance and real results come from understanding your body’s chemistry and its fuel requirements. Part of this lifestyle change will require more than listening to the celebrity, quasi pundits pushing the latest fads, point systems, and prepackaged meals. Forget all the things you learned in 1980 about weight management and start
reading how calories can be your best friend or worst enemy. Understand a calorie isn’t just a calorie which many fad diets ignore. Make sure you are fueling your body with all the essential macro nutrients required to function properly within your caloric requirements. These macro nutrients include protein, fat, and carbohydrates. Too little or too much of one lead to undesirable body chemistry that causes weight gain. There have been many advancements in medicine, but no one will ever be able to trick body chemistry, period. Understand, the combination in which we eat foods is an instant chemistry experiment and this matters as much as what we eat. Most people do not get enough protein and fat, and their diet is supplemented with excessive refined (fiber removed) carbohydrates being stored as fat.
Long exhausting trips to the health club cannot change body chemistry any more than fasting and starving your body of the nutrients it was designed to utilize as fuel. If you want to feel and look great it can be done with everyday foods. A race team would never put kerosene in a top fuel dragster and expect it to perform, the same goes for your body as random fuels create random results. So, in 2020 download the app “MyFitnessPal” to track what you’re eating and figure out what your body needs, set reasonable goals, and understand what works for Oprah may not work for you. Last, but most important, nothing alters body chemistry more negatively than added sugar! Suggested reading materials Fat Chance by Robert H. Lustig, M.D. and Good Calories Bad Calories by Gary Taubes.
FITNESS IS 20%
EXERCISE AND 80%
NUTRITION YOU CAN’T OUTRUN YOUR FORK 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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EBY DENTAL CAR E • OK EMOS, MI 4 8864 (517)34 9 -9 86 0 • WWW.DR EBY.C O M
BY MORGAN CEJA
HEALTH
Healthy habits Make positive changes with the 21-day method
W
e have all been there, making health resolutions, with the best of intentions, that just don’t seem to last very long. This year, set yourself up for success and take it one step at a time. In order to make a lasting change we need to take a look at our daily habits. One thing I tell my clients to do is make a list of habits you know you need to change in order to meet your goals. Changing daily habits can be hard. Instead of trying to change your life in a day, take it slow. Focus on just one thing at a time. A good example is people who struggle with pop and sugary drinks. Make it your goal to go 21 days without a sugary drink. Studies have shown it
Make this the year of improving and stop taking the easy way out. Turn down the chips, sugary drinks, and fast food. There is always a better choice. Get a salad instead of the large burger with fries. Every good choice you make adds up! Progress is progress, no matter how small the victory is. takes a minimum of 21 days to break a habit. After 21 days, move onto the next habit and repeat the 21 day method. Using the 21 day method has been proven to break old habits. In the world of instant gratification it’s harder than ever to turn down the easy choice.
Morgan Ceja is a certified personal trainer at Anytime Fitness in Haslett. Reach him at 517.977.1444.
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HEALTH
BY TIM KISSMAN
The Therapeutic Services course at the Wilson Talent Center is open for business, thanks to instructor Daryn Baker at the Ingham Intermediate School District.
Physical therapy school High school students considering physcial therapy have a great opportunity at the ISD
H
igh school seniors in Ingham County looking to get a leg up into the world of physical therapy have a unique opportunity, thanks to instructor Daryn Baker and the Wilson Talent Center. Located inside the Ingham Intermediate School District, in Mason, the Therapeutic Services course and lab is offered to students as a career and technical education program. This is a brand-new second year option for seniors who have successfully taken health foundations as a junior. “It looks like a physical therapy clinic and the kids really like it,” he said. “I’ve been part of this project since it was in a development phase; it was like a blueprint drawing then. Now it’s reality. I worked in that environment for 25 years and made the lab look like it is a professional clinic. We’re very pleased with how it’s turned out.” The lab is fully functional. There
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“We’re hoping word gets out about this opportunity for high school students. It is a really neat place.” - Daryn Baker
are half racks, dumbbell racks, taping tables, stationary bikes, treadmills, elliptical machines and more. Baker said class prepares students to take the ACSM Certified Personal Trainer exam at the completion of the
school year to promote employability upon graduating. The course, and lab, are designed to provide students with educational opportunities specifically targeting future careers in athletic training, cardiac rehabilitation, occupational therapy, physical therapy, respiratory therapy and the exercise sciences. There are 12 public school districts in Ingham County as part of the ISD. Students from Fowlerville, in Livingston County, may also have access. Students interested in taking this course should talk to their counselors. “This is a great hands-on experience and looks impressive on a resume,” Baker said. “It bridges that gap between high school and college, giving students a chance to find out if it’s something they want to do before they commit to a college program. We’re fortunate to have a resource like this and we’re hoping to grow it.”
HEALTH
Fighting colds Five natural remedies that work!
C
old and flu season are upon us, that time of year when body aches, fever, chills and nasal congestion combine and can stop you in your tracks, leaving you bedridden for days. Statistics show that the flu annually sickens millions of Americans, kills tens of thousands, and results in billions of dollars in medical expenses and sick days. “Complications arising from the flu can become serious,” says Dr. Suhyun An (www.drsuhyunan.com), an expert on regenerative medicine. “If you still have symptoms after seven to 10 days, be sure to make an appointment with your doctor. If any of your symptoms include difficulty breathing, a rapid heartbeat, or feeling faint, or if you experience other severe symptoms like a high fever, seek immediate medical assistance.” An says there are ways to prevent
the symptoms from reaching that serious point. To feel better and get back on your feet, she recommends numerous natural cold and flu remedies to alleviate your symptoms: Vitamin C. Some studies indicate that Vitamin C can shorten the lifespan of a cold and boost your immune system. “The best way to get it is through your diet; the fresher the food, the better,” An says. “Oranges, limes, lemons, grapefruits, leafy greens, and bell peppers are all good sources of vitamin C.” Honey. Honey has natural antiviral and antimicrobial properties. “Drinking honey in tea with lemon can ease sore throat pain,” An says. “Honey is an effective cough suppressant, too. Honey often contains Clostridium bacteria, so never give honey to a child younger than one because infants’ immune systems aren’t able to fight them off.”
Chicken soup. This popular cold and flu remedy helps because hot liquids reduce mucus buildup and keep you hydrated. “Chicken soup, in particular, has anti-inflammatory properties, which help reduce a cold’s unpleasant side effects,” An says. Aromas. “When you have congestion from the flu, applying camphor or menthol salve around your nose can help break up mucus,” An says. “Aromatherapy oils, such as peppermint and eucalyptus, can have a similar effect. Also, vapor rub can reduce cold symptoms, especially in children older than 2 years.” Probiotics. These are friendly bacteria and yeast found in the body, some foods, and supplements. “They can help keep your gut and immune system healthy, and they may reduce your chance of getting sick with an upper respiratory infection,” Dr. An says.
WE NEED YOU!
COLUMNS FIT FEATURES SUCCESS! India Heard March 2019 cover
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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GOLF
HEALTH BY JUSTIN GRINNELL
Get fit before you hit Build up your body now for a strong golf game this summer
T
he golf swing, a powerful movement, causes a lot of torque on the body. This is one of the main reasons why people hurt their lower back when they golf. The core musculature is not strong enough to support the torque of the swing, and their body and brain are not used to moving that fast through space. If you want to improve the physical part of the swing, two things must be addressed. First you need to train for more power. And then, you need to fire up your core muscles to get your body ready for the torque.
More power
First: Train for more power Everyone needs to train for explosive power at some level. One of my favorite ways to do this is with medicine ball throws. As you age you lose fast twitch muscle fibers and speed. Some studies have shown that we lose power at a much faster rate than we do strength as time passes That’s a big reason why it’s so important to include some explosive power training in your workouts. Two simple yet effective medicine ball drills you can do to improve your power development for golf are: 1. The split stance side toss is my go-to for folks just to feel and learn how to use their whole body to train rotational power. Try two to four sets of five to 10 reps each side. 2. The step to overhead toss combines locomotion with a little more core activation and helps improve the resiliency of the shoulder. If you have shoulder issues, proceed with caution on this one. Start with two to four sets of five reps.
Split stand side toss
Wake up the core Ball stir-the-pot
Next, wake up the core What we think of as the “core” muscles, such as the muscles in the pelvic and hip muscles, need some much-needed attention along with the deep stabilizers along the spine. Fit these workouts in three to five days a week, or add them to your current workout routine. The mini-band walk is the simplest exercise to do anywhere (you can fit the mini-band in your golf bag). So, you can do at least one of these at the course and that will provide a ton of warm-up benefits. 1. Ball stir the pot Two sets of five slow reps each direction seems to do the trick. 2. Lateral band walks I like 40-50 total reps in each direction. A 10,9,8,7 ladder All the stretching in the world will not get these muscles to fire up and work more effectively. Keep to your stretching routine but don’t forget to work those pelvic and core muscles.
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Lateral band walks
Step to overhead throw
BY KATHLEEN GREGG
HEALTH
Why we need enzymes Systemic and digestive enzymes are important to your health
E
nzymes are the spark of life. The human body is made up of millions of enzymes that are responsible for every metabolic purpose. Digestive enzymes work specifically in the stomach and intestines to help the body digest food, absorb nutrients, relieve gastro-intestinal disorders and assist in weight loss. Systemic enzymes strengthen the body as a whole by passing through the digestive system and targeting tissue and organs. Their benefits throughout the body are numerous and essential to living a vibrant and disease free life. Digestive enzyme supplementation is a generally accepted way to assist the body’s own enzymes in the break down and assimilation of food nutrients. Supplemental systemic enzymes, which are not as well known, show tremendous promise in addressing many common health concerns. Both digestive and systemic
supplements provide the same types of enzymes from the same sources. However, they differ in the time of day the product is taken and the blend/potency of the enzymes found in the product. Enzymes taken with food are completely dedicated to digesting that food, releasing nutrients that can be absorbed and utilized by the body. Enzymes taken on an empty stomach can pass intact into the bloodstream, where they help restore and maintain healthy blood and tissue functions.
Substantial research has shown proteolytic enzymes or proteases taken between meals, preferably one hour before and two hours after, can have a beneficial effect on immune, inflammatory and cardiovascular processes. There is limited research on the systemic use of amylase and lipase, however, there is clinical evidence supporting the use of amylase to help maintain normal cardiometabolic function and immune response to allergens, and lipase for healthy triglyceride metabolism and weight management.
Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or email:
drgregg@healthmattersmi.com
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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HEALTH
BY MANUEL GARCIA, MD
Replacing testosterone Man-o-pause is real —here’s how TRT can help
M
en and women live in a hormone-rich environment from the age of 15-35 years old. The reason for this is quite simple: This is the peak of the child-bearing years. Once men reach puberty, the production of testosterone naturally skyrockets, getting to levels as high as 1500ng/dL. This number probably means nothing to you, but to put it in perspective, after the age of 45, the level of testosterone is rarely greater than 450ng/dL. Wow! What a huge drop! Think about it...that’s less than three times the testosterone level of a healthy teenage male. Notice how everything seemed easier during the testosterone-rich years? You had less fear of long-term injuries because you were able to recover faster. Many of us didn’t care too much about what we ate, because our metabolism was higher and it was easier to retain lean muscle mass and to keep unwanted body fat off. We didn’t stress as much. Our ambitions were higher as were our passions for living. Sex drive wasn’t an issue. Mental clarity was sharper and we were able to multi-task better. At the end of the day, we still had enough fuel in the tank to do more. When Mother Nature feels that you should’ve had all the children you were meant to have, she takes away the natural production of your testosterone and this can lead to testosterone-deficiency symptoms that we call andropause. This is analogous to the natural decline in estradiol production for women that leads to menopause. Testosterone-deficiency symptoms Low testosterone levels can also be associated with poor mental clarity, increasing anxiety, poor sleep, inability to retain lean muscle mass, difficulty with losing weight, poor energy levels, increasing fatigue, loss of sense of well-being (decreased zest for life). These are the classic andropausal symptoms. Checking your hormone levels If you are suffering any of the andropausal symptoms above, chanc-
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es are, you may greatly benefit from testosterone replacement therapy. The first step in doing this safely and correctly is to undergo a consultation visit with a physician who specializes in hormone replacement therapy so that a complete medical history can be obtained. Prior to your consultation visit, you may be asked to have labs drawn so that baseline hormone levels can be obtained. The labs requested typically include the following: Total Testosterone, Free Testosterone, Estradiol, Sex Hormone Binding Globulin, DHT, TSH, Free T4, CBC, PSA, and Cholesterol Panel. There are instances where additional labs may be requested after your consultation visit. It is best to have the labs drawn in a fasting state, first thing in the morning. It usually takes approximately 7-10 days to receive the results of your labs. Those labs can be reviewed with you at the time of your consultation visit. Based on your age, health risk
factors, body weight, symptom severity, lab values, the physician will then determine if you are a candidate for testosterone replacement therapy. He will discuss with you all your options for therapy (i.e. injections, creams, patches, subdermal pellets), along with the risks and benefits of the different forms of treatment. Any form of testosterone replacement requires close monitoring of lab values to ensure that your testosterone is within physiologic range. If during therapy, your levels are suboptimal, then you will not experience the full benefits of treatment. If your levels are too high, then side effects can occur. Dr. Manuel Garcia, MD, is the medical director at LowTMichigan. in East Lansing. Visiti www.lowtmichigan.com or call (517) 336-1200 for more information,
GENERATION ‘US’
BY TOM MATT
New decade thinking Use the new year for positive changes and a new mindset
I
n this new year and decade, I wanted to share a few of my personal ‘Be-ism’ favorites. Choose one, choose whatever you want and apply liberally!
Be Resourceful, Be Resilient and Be Gritty Find where you can make a difference and do your due diligence. Whatever it takes, get ‘er done! Be Humble, Be Grateful and Be Reflective Cherish what we have and have accomplished. Be Collaborative, Be Involved, and Be Empowering Working together solves many issues. Be Curious, Be Inquisitive and Be Intelligent Learning is the greatest of equalizers. Be Open, Be Engaging and Be Joyful With new vision you could experience life in a new, new way.
Be Empathetic, Be Sympathetic and Be Compassionate Three major superpowers that can empower human connectedness. Be Loyal, Be Loving and Be Mindful Enough of the polarization that continues to be perpetuated. Love does magic, loyal mindful love is amazing! Be Fed, Be Rested, Be Regular and Be Fit Healthy and fit is all about my closing acronym during my live presentations-ESPM (eat, sleep, poop, move). Any of these not working for you, start here. Be Respectful, Be Non-Judgmental, and Be Tolerant Respecting all, no matter race, age, gender or level of education is of paramount importance. Be Brilliant, Be Amazing and Be You Everyone is special in some way, it is what makes our lives and world so awesome.
WE NEED YOU! COLUMNS
In this new decade we must not allow the negative ‘Ism’s’, (for example, racism, ageism, sexism) to influence our culture. The time has arrived, it’s 2020. A new decade leads to new attitudes. It is time to embrace Generation Us and our Be-ism mantra. It is through teamwork and acceptance of all that, togethe,r we all grow. Try these: • Be Up for it • Be Optimistic • Be Patient • Be Thoughtful • Be Appreciative 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
erica spencer photography
FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in the magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.
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HEALTH
Skin care tips from the pros Tips dermatologists use on their own skin
B
oard-certified dermatologists are experts when it comes to the skin, hair and nails, diagnosing and treating more than 3,000 diseases and conditions, including skin cancer, acne, psoriasis and eczema. They also help patients address their cosmetic concerns, such as tattoo removal, scarring, and aging skin. But do you ever wonder what skin care tips dermatologists use themselves to maintain healthy skin? “When it comes to skin care, I like to keep it simple for both my patients and myself,” says board-certified dermatologist Ivy Lee, MD, FAAD. To maintain healthy skin, Dr. Lee recommends the following tips, which she adheres to herself: Wear sunscreen daily. For the best protection, apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all skin not covered by clothing, and reapply every two hours or after swimming or sweating. To save time in your skin care routine, you can
consider using a moisturizer that also contains sunscreen. Stay out of tanning beds. Just like the sun, tanning beds emit harmful UV radiation that causes skin cancer. If you want that golden glow, achieve it with self-tanning products instead. When applied correctly, self-tanners look natural and won’t give you orange skin, streaks or splotches. Simplify your skin care routine. Less is more when it comes to skin care. Using too many products, especially multiple anti-aging products, can irritate your skin. Instead, focus on the basics, such as a gentle cleanser, sunscreen and moisturizer. Establish morning and nighttime skin care routines that work well for your skin, and stick with them. Treat your lips. Since skin cancer can form on the lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher before going outdoors. If your lips feel chapped or dry, apply petroleum jelly for added moisture. Keep your hands off your face.
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for a one year (12 issues) subscription!
Whenever you touch your face, you transfer dirt, germs and oil from your hands to your face. Do your best to leave your skin alone throughout the day. Avoid picking, popping or squeezing pimples, as this can cause scarring. Check your skin regularly. Skin cancer is the most common cancer in the U.S., affecting one in five Americans in their lifetime. Further, nearly 20 Americans die from melanoma, the deadliest form of skin cancer, every day. However, when detected early, skin cancer—including melanoma—is highly treatable. In fact, the five-year survival rate for people whose melanoma is detected and treated before it spreads to the lymph nodes is 98 percent. It is important to check your skin regularly for new spots, spots that are different from other spots on your body, or moles that itch, bleed or change color, as these are often early warning signs of skin cancer. If you notice any suspicious spots, make an appointment to see a board-certified dermatologist.
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INSPIRE
C
BY KIMBERLY WHITFIELD
ENRICHMENT CENTER w ww . ch rysalisre f l e x o l o g y . c o m
A journey forward Laurie DeBruin REFLEXOLOGY HYPNOSIS DANCE
2380 Science Parkway Suite 108 Okemos, MI 48864 517.648 .1980
(517) 393-1900
www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911
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(517) 599-5169 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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Tear it down and rebuild on the way to a better future
A
lthough 2019 was filled with loss and challenges, it allowed me the opportunity to look at my life and reflect on what changes needed to be made to feel better about my future. Realistically, life is an ongoing journey and often times one must find the courage to reroute their path. I’m in the process of taking charge and moving forward within certain areas of my life. It’s definitely a challenge, however I owe it to myself and well-being to be happy. If you are stuck or have found yourself in the middle of a roadblock, I hope you will be encouraged to take the necessary steps to press forward. A wise woman recently said to me, you need to “tear it down and rebuild.” This has truly stuck with me, and since that time, I find myself reciting the words aloud throughout the day. In fact, during moments of doubt, this inspiring mantra has empowered me to keep going. The words really resonate from within and paint a picture of some of my personal life challenges. More specifically, how tragedies like those created by Mother Nature mirror real life situations. For-instance the shake-up of an earthquake and severity of a hurricane. Both have the tear down effect and create devastation to lives and communities. However, following the tear down, one must find the courage to rebuild. That’s the hardest part. Close your eyes and think about one of your personal life catastrophes and you’ll get the picture! Recently, while viewing old family photographs I stumbled across pictures taken during my teenage years and early 20s. It was refreshing to think about how far I have come. My mother and father were so wise, they always encouraged my sisters and me to be assertive and not let others bully or force their decisions on us. Over the years, I have met several individuals with controlling behaviors. I believe these types of individuals have the right to try to enforce their way of thinking on others, however, experience has taught me that only you can relinquish that power. Remember, others will only do what you allow them to. The next time you are challenged, kindly assert yourself. I’m confident you will feel better. Lastly, each day continue your journey forward. Don’t complain about where you are, just, commit to where you want to be. Set goals. When you reach one, let it be your fuel to reach the next one. Keep the faith and always remember: “You are a child of the universe, no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.” Desiderata: A Poem for a Way of Life
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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