Healthy & Fit Magazine Sept. 2011

FREE

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

www.healthyandfitmagazine.com

Healthy solutions. Fit results. A better you.

September 2011

Fountain of youth?

Functional exercises can make you feel young again

43

BACK-TO-SCHOOL What does your report card say about you?

46

PLANT FOOD A primer on plant based diets

10 14 SILEANA TRUONG

mEDITATION

Keep your mind and body relaxed, in tune

This Haslett trainer knows how to stay fit!

34 10

HEALTHY & FIT EXPO/GET HEALTHY! HOWELL ISSUE! TWO FREE EVENTS THIS YEAR! COmPLETE COVERAGE INSIDE CHECK OUT PAGE 19 FOR INFO!

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made.

Do you or someone in your family play a tournament sport that could be a good fit for the area? Need a hand growing your local sports event? The Greater Lansing Sports Authority offers free support to develop athletic tournaments and events in the Capital region.

Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.

51 7 - 3 7 7 - 1 41 1

www.lansingsports.org email: sports@lansing.org

Tournament Planning.

Event Development.

Free Services.

Healthcare designed for you.

At Physicians Health Plan, we are dedicated to keeping you healthy. That’s why we’ve created programs like Life360 to assist you with your particular healthcare needs. These health management programs are designed to fit your lifestyle and the specific needs of everyone in your family.

If you’re already a PHP member, we’re happy to have you as part of our family.

If you’re not a PHP member, it’s a great time to look at your healthcare options.

Because you have a choice. phpmm.org

Physicians Health Plan of Mid-Michigan and its subsidiaries are affiliates of Sparrow Health System.

Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for over 60 years we have been providing that service to our personal and commercial clients. With a professional and knowledgeable staff and the ability to provide outstanding coverages through excellent carriers our agency strives to maintain the highest professional standards in handling our clients insurance needs.

APH

Ackley-Peters-Haubert INSURANCE INSURANCESERVICES SERVICE

LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM

We’re here when you need us most

We want to thank you, and you, and you . . .

CALL US TODAY!

125 S. Main Street Thank P.O.Box 129 you, policyholders, for rating us “Highest in Customer Satisfaction Eaton Rapids, MI 48827with the Auto Insurance Claims Experience, Three Phone: (517) 663-2651 Years in a Row,” according to J.D. Power and Associates!

Toll Free: 1-800-334-6157 www.aph-insurance.com

omises made. Promises kept . . . again, and again, and again.

Thank you, policyholders, for rating us “Highest Customer Satisfaction with the Auto Insurance Claims Experience, Three Years in a Row,” according to J.D. Power and Associates!

AGENCY NAME

Town Name • 555-555-5555 website Mark Haubert

Rick Acker

AGENCY NAME

Town Name • 555-555-5555 website

Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

ners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total nking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

SEPTEmBER SEPTEMBER 2011 VOLUME 7: NO. 6

46

BACK TO SCHOOL TIME

What does your report card say about you?

8

9

11

37

PUBLISHER’S PERSPECTIVE 7 FIT FEATURES 9 SUCCESS! 11 COVER PHOTO BY ERICA SPENCER

13 14 17 18 19 31 33

At what price?

We shouldn’t put a price tag on health.

Plant based diets

Here’s the lowdown on the latest eating trend.

Backpack basis

Orthopaedic surgeons offer tips to avoid injuries.

Stand tall

Posture awareness can help a child’s health.

EXPO INFORMATION!

Here’s everything you need to know for the Healthy & Fit Magazine Expo, the Capital City River Run and Get Healthy! Howell Day.

Sleep survey

Use of technology may be hurting our sleep.

Michigan’s obesity problem Latest data shows a disturbing trend.

SEPTEMBER 2011

34 37 38 39 40 42 43 44

Meditation basics

Establish the habit and it becomes second nature.

Adventure seekers Keep challenging yourself.

Antibiotic use in animal agriculture What consumers want to know about their food.

Tennis anyone?

Tennis is a lifetime sport.

Hamstring strains

How to avoid and deal with the debilitating strain.

Smart snacks

Snacks can be a nutrition boon or pitfall.

The fountain of youth

Functional strength training can improve wellness.

It’s all in the shoes

Make sure your shoes are right for you.

www.healthyandfitmagazine.com • Healthy & Fit

5

~ INTRODUCING THE ~

With Playmakers, It’s A Guaranteed Good Time!

Sept. 10, 2011 * 600 Meter Swim * 13 Mile Bike * 4 Mile Run

Join us as an athlete, spectator, or volunteer!

Register at: PlaymakersClassicTri.com Playmakers - 2299 W. Grand River Ave. Okemos, MI. 48864 - 517-349-3803 - playmakers.com

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

KISSCO PUBLISHING, LLC 312 NORTH St., STE. B • MASON • MI • 48854

Lessons learned from past expos ive years ago we opened the doors to the Healthy & Fit Magazine Expo. As we prepare to welcome the public to this year’s event (Saturday, September 17, 10 a.m. to 4 p.m. at the Lansing Center) I realize that I’ve learned many lessons about what it means to be healthy and fit over the past few years.

When I speak to groups about health lessons, I normally tell the kids to grab a piece of paper and a pencil, and to take notes. But that isn’t necessary here. Obviously the readers of this magazine know that they can simply hang on to the magazine for advice.

So that is my first lesson: Always keep a Healthy & Fit Magazine handy.

This September issue has some great authors writing about very relevant topics, a guide to the Healthy & Fit Magazine Expo, The Capital City River Run and Cooley Law School 5K, as well as our new sister event, Get Healthy! Howell. And in a pinch, the magazine can even serve as a coaster on your coffee table!

Lesson two: Everyone loves to dance.

I’ll admit it. There are times when I’m at home, with my daughters, and we bust out some Katy Perry and do a dance while making dinner, but I’d never do it in public. Luckily, expo goers aren’t as bashful. Our demo stage always features high energy programs, including Zumba and occasionally, even belly dancing. With a public workout area next to the stage, people really get moving. It’s fun to see the smiles on their faces when expo attendees and vendors cut loose.

Lesson three: Lose the kids.

It’s just a figure of speech people! However, we have so many vendors at our expo, and so many great things going on, that when you’re at the expo with the kids, it might be a good idea to let them try the obstacle course, take a shot at the Tiki Head Climbing Wall, or hang out in the play area while the grown-ups check out the vendors. Massage anyone?

Lesson four: Wear wrinkle-free pants.

This is my lesson. Expos start early. Way early. By the time attendees roll into the Lansing Center, my staff has been up for a long time. The first year I made a mistake of wearing pants that wrinkle easily. By the time the doors opened, I was hopped up on coffee and looking like I fell asleep on the couch. Wrinkle-free pants (and better time management) are key.

So there you have it. Four lessons to live by. Check out the expo on Sept. 17. MSU plays a night game at Notre Dame, so you can get healthy during the day, and root for the Spartans in the evening. It doesn’t get better than that!

We hope to see you there!

And as always, enjoy the issue!

F

SEPTEMBER 2011

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITER Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

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

517.244.1844 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

www.healthyandfitmagazine.com • Healthy & Fit

7

Fit Features LYNN E I S E L E R “I have seen first-hand the huge difference being fit makes in my daily life,” says Lynn Eiseler, 55, of Bath, who got fit one step at a time. “I started with yoga which gave me the physical strength to go on to bike riding and weight lifting. I also kayak, hunt, cross-country ski, ice skate and zip line. Finding activities and exercise programs I enjoy helps keep me active. If you are a woman going through menopause, staying fit helps reduce the symptoms.” Eiseler’s daily exercise routine consists of 30 minutes of yoga, 30 minutes of body sculpting (muscle toning) and 30 minutes of biking. She also eats plenty of whole grains, fruits and vegetables and particularly enjoys steel-cut oats with raisins and walnuts and salads with homemade organic dressing. Her motivation for staying active and eating well comes from her three children, now in their 20s. “As a single parent, I hope that my healthy lifestyle will keep me on this earth longer for them.”

TI NA L E WI S “Exercise has made me a positive and energetic person,” says Tina Lewis, 48, of DeWitt. “Working full-time and being a wife and mom, I need all the positive attitude and energy I can get!” Lewis has participated in Jazzercise for over 28 years, even during both of her pregnancies—right up until she delivered.

“I started Jazzercise when I was in college because I was gaining weight and losing body tone. Jazzercise has always been a complete workout for me.”

Lewis attends Jazzercise class in DeWitt two to three times per week and walks for at least 30 minutes three to four times per week. “My motivation comes from within me,” she says. “I feel that I’m a better person physically and mentally because of exercise. Sometimes I take a break from exercise when I’m on vacation for a few days or a week, but I start right back up when I return.” Lewis also tries to eat healthfully during the week—occasionally splurging on weekends. “Exercise and healthy habits have to be what you want for yourself personally. You have to want it for you!”

RODNE Y W I L S O N Dr. Rodney Wilson, 52, of Lansing, Michigan, has had a busy 2011 competing in masters track and field and has plenty of medals to show for it.

Most recently on July 28-31, 2011, at the USA Track and Field National Masters Track and Field Championships, Wilson finished second with the men’s 50-59 age group 4 x 100 Meter Relay (51.90 seconds) at the USA National Masters Track and Field Championships in Berea, OH. Each relay member averaged 12.95 seconds per split. Wilson ran the leadoff leg using starting blocks and was timed 13.23 seconds for 105 meters with a 12.60 seconds split for 100 meters.

“We were overjoyed to receive the silver medal and simultaneously heartbroken for losing the gold medal and USA national title by one half of a step,” Wilson said.

In addition, Wilson competed in the men’s 50-54 age group javelin throw. He was facing total elimination and down to one last throw when he launched his Javelin 34.61 meters and finished eighth. Overall, Wilson has competed in 18 combined USA Indoor

8

and Outdoor National Championships and approximately 30 USA Eastern Regional or USA Midwest Regional Championships.

“I’m not the fastest person in the World, in the US or even in the state of Michigan, but all I want to do is line up against the best there is and see what I can do. If I get beat, I get beat, but I’m going leave it all out there,” he said. “It may not be pretty, but I will scratch and claw and fight my way to the top or to the finish line in one way or another. I’m constantly inspired and influenced by others who have come before me in track and field, people like my dad Alfonzo Wilson (deceased), my mom, Dorothy Wilson, Dr. Melvin Buschman, Hilary Goerge, Randy Smith, Robert Hollingsworth and Coach James Bibbs, and I try to pass what I know on to others, people like Jameel Jones and Richard White. Hopefully, they will pass it forward” If anyone wants to compete in masters track and field, go to www.usatf.org. Participants can sign up for a very minimal annual fee.

There are no qualifying standards, just do your best and enjoy the experience.

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2011

Fit Features S H I RL E Y WA R N E R At age 85, Shirley Warner is able to “kick our butts” according to a student of Warner’s Stronger Longer exercise class at the Oak Park YMCA, which is a blend of yoga, pilates, cardio and strength training for those over 50. In reply, Warner says in her soft-spoken way, “Well, I’ve been doing this a long time and so I’ve become good at it.” Warner says she’s been an exerciser all her life. She was motivated by her father, who was an athlete, and she’s continued the process, encouraging both her children to be physically active.

“There was never a time that I didn’t walk or run or do something that was easy to do without going to a facility—even when I had small children,” she says. Warner started teaching exercise classes in 1992. Along the way, she earned certification as a personal trainer and a YogaFit instructor. She’s also a member of the Aerobics and Fitness Association of America. Warner leads the Active Senior Exercise class through the Prime Time Seniors’ Program at the Hannah Center in East Lansing three days a week and the Stronger Longer class at two local YMCAs. Since she started teaching and exercising regularly, Warner has noticed a change. “I have more energy. Exercise creates energy. I get up early to teach classes five days a week. I love doing it. I love the people.

I look forward to going. It keeps my attitude so healthy.”

J A NE J OHN S O N Tired of feeling sluggish from being overweight, Jane Johnson, 55, of Ovid, joined two weight loss challenges. One of the challenges was offered through her place of work, Demmer Corporation in Lansing. Her second time through the 8-week Take It Off Challenge at work, she partnered with coworker Rich Dethlefsen. Together, they lost 14% of their starting weight and took home the grand prize: A new bike for each. “Rich and I were very determined to win the bikes,” says Johnson. “Weight loss was our primary goal, but our motivator was the grand prize.” Johnson dropped 35 pounds, including five pounds she lost after the challenges were over. “It helped me to weigh in weekly and have a partner to keep me accountable,” she says. At the outset of the challenges, Johnson started walking about 3 miles every other day with her daughter. On alternate days, she did Pilates at home using a DVD. As a self-professed “carboholic”, Johnson realized that she wasn’t eating enough protein. By eating more high-protein foods, less starches and more fruits and vegetables, she felt fuller longer. “It’s not a diet, it’s a lifestyle change,” says Johnson, “This is the way I live my life now so I won’t go back to the way I was.” In addition to weight loss, Johnson’s cholesterol dropped from 238 to 158, she has more energy and feels better overall. “Being around for my family is what keeps me motivated.”

K A RE N HO G A N After retiring, Karen McGaugh Hogan, 58, of Dewitt, and her husband have provided care for two of their five young grandchildren on a weekly basis. Realizing she needed more energy to keep up with the kids, Hogan started improving her eating habits and exercising on a regular basis. She participates in Jazzercise classes twice a week as well as Zumba classes, limits her portion sizes and eats more fruits and vegetables. “I’ve tried to eat healthier,” says Hogan. “If I slip and eat a dessert or unhealthy snack, I try to do better the next day. Now that summer is here, it’s easier to eat healthier, as fruits and vegetables are more abundant. I also make sure that I don’t miss a Jazzercise class and try to walk several times per week. I feel so much better after exercising. With even a minimal weight loss, my clothes fit better, I sleep better, and I feel much less stress. I also have asthma, and have been much healthier this past year.” Hogan’s husband has been supportive by encouraging her to continue exercising and eating better. Now that they’re both retired, they cook more as a couple and make healthier meals. “I hope to continue to eat better and to exercise, as I feel so much better. Jazzercise keeps me motivated because it’s a chance to see other adults on a social basis as well as exercise. It helps to find an enjoyable exercise program.”

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 244-1844 or e-mail tim@healthyandfitmagazine.com.

SEPTEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

9

5K Run / Family Walk

Saturday Sept 10, 2011 8 am Registration | 9:45 am Start Hayes Green Beach Memorial Hospital | Charlotte

Inspired by Natalie Freiburger's 11 years of life lived fully, the race formerly known as the Hayes Green Beach Memorial Hospital Frontier Days 5K is now known as HGB's "live life. Nspired. 5K Run/Family Walk.” Join runners and walkers from all walks of life for a unique generosity experience that will “Nspire” you to be more committed to the vitality of yourself and your community.

Register online at w w w.live life inspired.org Cash awards for runners!

Success! by Karen Giles-Smith Michelle Brittain With a family history of heart disease and diabetes, Michelle Brittain, 38, of Lansing, wanted to beat the odds. Here’s the story of how she transitioned from couch potato to sprint triathlon competitor.

When did you decide to improve your health habits?

Growing up, I was always athletic. I started packing on the pounds in college. Once I got settled with a job and a family, I just didn’t do anything except go to work and go out to eat. I wasn’t taking care of myself. Four years ago, when I saw a Christmas photo of myself, I decided I needed to do something.

Before!

What did you decide to do?

I joined Weight Watchers in January of 2007. The meetings and the support were just what I needed. It was great to meet people with the same interests.

Now I eat fruits, vegetables, whole grains and protein. I realized that I can make meals at home as fast as I can eat out. I still go to Weight Watchers meetings to this day and work there part-time.

I gradually started adding in exercise—using exercise videos at home and swimming at the YMCA. Then I ran into someone at the pool who encouraged me to join his triathlon class at the Y. That invitation was motivational for me. I joined the class and learned how to run. I also joined Team Playmakers. I loved the people, the support, the goal setting, and the fact that we shared common goals.

Did you experience any challenges?

I had good weeks and bad weeks, but I didn’t have many roadblocks. My family is very supportive. It’s more of a mental roadblock. The biggest thing with weight loss is to realize that I didn’t put the pounds on overnight, so I couldn’t shed them overnight, either.

Weight loss doesn’t happen by waving a magic wand. It has to be a new lifestyle, not a diet.

What changes did you notice as a result of your healthier lifestyle?

Overall, I have more energy. I’m SEPTEMBER 2011

After!

Before: 210 lbs.

After: 157 lbs.

Height: 5’7”

happier, healthier, and more active. I move more with my kids and I like to see them active.

and seeing them on Tuesday night runs. I stopped living this lifestyle, those people would go away—I can’t imagine that.

What keeps you motivated to continue with the healthy habits you’ve developed?

What advice do you have for others?

My supportive family, friends and environment (the classes). My family allows me to schedule time for myself so I can have 30 minutes to run—then I’m able to be mommy again.

Many people I’ve met are now my very good friends. I look forward to running with people on weekends

Set obtainable goals. Stay focused on your goals. Find support and people with the same interests.

It’s so contagious. As I talk with others, they see my success and believe that they can do it, too. What I like the best is motivating people to do a 5K or triathlon. There are so many tools to help.

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

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

11

INTRODUCING OUR CHILDRENS

Hands-On Learning Lab Our Goal…

FACILITATING HEALTHY BEHAVIOR IN OUR Kids!

Our Goal is to help each child by age 18 develop beliefs, skills and behaviors to support a lifetime of dental health.

What is the Learning Lab?

In addition to helping kids learn to effectively clean their own teeth, we offer a collection of development and age-appropriate healthbased science experiences. For the first time, kids are having FUN learning all about their teeth, total body health, nutrition and dentistry-even exploring dentistry as a possible career option.

For example: • Cavity protection experiments

• Measuring sugar contents from soda labels

• Microscopic exploration of bacteria

• Exploring the value of quality foods

• Acid-Base chemistry of sugar to acid

• Forensic dentistry for fun

• Cavity detection using a laser beam

• Observing dental procedures

• Personal tour with your own mouth camera • Dental filling materials in your own hands

over-the-shoulder • Preventing oral diseases and cancers

This unique program was developed just for you by Dr. Susan

and our dedicated hygiene team, Georgette, Casey and Corri.

For a look at the Learning Lab in action push "play" on our YouTube video (located right on our website at DrSusanMaples.com -- Children's Learning Lab page)

Dr. Susan Maples, DDS, MSBA 2101 North Aurelius Road Holt, MI 48842

ph: 517-694-0353 www.DrSusanMaples.com

Health

At what price?

We shouldn’t have to put a price tag on health. by Dr. Denise Rassel t’s hard to put a price tag on something as important as health, but we all do by the choices we make and priorities we set. We who work in health care place a high value on health. So when we find out someone has discontinued their chiropractic care because they can’t afford it, we’re concerned and ask ourselves are our fees out of line?

In fact I have spoken to those in the personal training field, health food field, and massage field, and affordability is the most common excuse for discontinuing along the health path, yet, most likely not the true reason.

Turns out, it’s usually a matter of priorities. Finances are a convenient excuse. Each of us has the free will to value our health in the way we see fit. True, most of us take our health for granted until we lose it, but that may be just human nature.

At this point in time health care is facing an emergency. Alzheimer’s gripping

I

our country, one out of four are diagnosed with cancer, one out of three children being born today is expected to be diabetic, one out of a hundred children diagnosed autistic, and one out of seven children with a symptom from the autism spectrum. With traditional medicine being one of the top causes of death in our country why do we as a society keep going for more? Isn’t the definition of insanity doing something over and over, yet expecting a different result?

A majority of patients complain they are on medication simply to see if it works, or they continue to take it even though it doesn’t work and has given them side effects. Medication simply handles a symptom but never corrects the causes.

Do you know of any medication that cures?

I believe that most just do not know that disturbance in their brain to body communication (subluxation) is typically the beginning of a cascade of a decline in health. Also our environment from food

and beverages to the products we use every day are toxic and killing us.

I always say, “If you are not doing anything for your health you are doing everything for your death.” I challenge you to do just one thing consistently that builds health over the next six months then add something else and to read about health at least once a week.

If other issues in your life require more attention than your health, it’s understandable. No need to make excuses or feel self-conscious. You won’t get a scolding, a sermon or even a raised eyebrow. After all, it’s your health. When it comes to chiropractic care, exercise and food choices, you decide how much of it you want. You’re the boss.

Dr. Denise Rassel of RasselDaigneault Family Chiropractic can be reached at (517) 336.8880.

ALWAYS HERE FOR YOU

We know firsthand how difficult it can be to find balance in life. That’s why we’re here with you every day, making sure that you, your family and your community have the resources and support needed to learn, grow and thrive.

YMCA OF LANSING 517.827.YMCA ymcaoflansing.org SEPTEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

13

Health

Plant based diets 101

Here’s the lowdown on the latest eating trend. by Karen Giles Smith ove over meat: Plantbased diets are all the rage—even getting the nod from the U.S. Department of Agriculture’s 2010 Dietary Guidelines and major health professional organizations such as the American Dietetic Association, American Institute of Cancer Research and Mayo Clinic. Terms such as plant-based, vegetarian, flexitarian, and vegan are on everyone’s tongues. But what does it all mean and how do you know if one of these eating plans is right for you?

M

Plant-based Although there is no official definition of a plant-based diet, the 2010 Dietary Guidelines Advisory Committee (an esteemed group of 13 medical and health experts) says a plant-based diet emphasizes vegetables, cooked dry

beanstand peas, fruits, whole grains, nuts and seeds. Meat remains on the menu, but in smaller amounts and not necessarily as daily fare.

MyPlate, the consumer education component of the 2010 Dietary Guidelines (ChooseMyPlate.gov), is a plantbased eating plan. MyPlate encourages Americans over the age of two to “Make half your plate fruits and vegetables.” In

addition, about a quarter of MyPlate is slated for grains and about a quarter for protein. The protein group may include animal and/or non-animal sources of protein, depending on preference, such as lean red meat, lean poultry, seafood, eggs, nuts, seeds, soy products, beans and peas.

Why the shift? A plant-based diet is likely to be lower in cholesterol, saturated fat, sodium and calories; and higher in fiber, potassium and other beneficial nutrients—depending on food choices.

A significant amount of research suggests that a plant-based diet may lower risk of heart disease, high blood pressure, type 2 diabetes, cancer and overweight.

Vegetarian According to the American Dietetic Association (ADA), a vegetarian diet

Laser Hair and Skin Care AT LAKE LANSING FAMILY PRACTICE

BEFORE

We now have Juvėderm!

Juvėderm can help improve the appearance of your lips and balance out your face. Add Botox, which is proven to improve the look of moderate to severe frown lines between the eyebrows for a short period of time, for a great makeover.

AFTER

Check out our other services: Botox • Juvėderm • laser hair removal microdermabrasions • chemical peels

CALL TODAY! 1568 Lake Lansing Rd. Lansing, MI 48912 lakelansingdoctors.com Across from Court One

GIFT CERTIFICATES AVAILABLE!

(517) 913-3980

See our pricing at lakelansingdoctors.com

This month’s special: Purchase of Juvėderm during July/August and receive $10 off product purchase from Biopelle or $10 off Latisse.

14

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2011

excludes meat (including poultry), seafood, and products containing these foods.

An evidence-based review of the research conducted by the ADA showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease, lower low-density lipoprotein cholesterol (LDL) levels, lower blood pressure and lower rates of hypertension and type 2 diabetes compared to non-vegetarians.

The ADA’s position paper on vegetarian diets states that appropriately planned vegetarian diets, including vegan (strict vegetarian) diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for all people, including women who are pregnant or breastfeeding, infants, children, adolescents and athletes. For those considering a vegetarian diet, especially a vegan diet, it’s a good idea to meet with a registered dietitian to be sure the diet includes all necessary vitamins and minerals. In some cases, supplements or fortified

foods may be necessary to provide important nutrients.

Types of vegetarian diets: Vegan (strict vegetarian): A vegetarian diet that excludes all animal products such as meat, poultry, seafood, eggs, and dairy products.

Lactovegetarian: A vegetarian diet that excludes meat, poultry, seafood and eggs but includes dairy products.

Lacto-ovovegetarian: A vegetarian diet that excludes meat, poultry and seafood but includes eggs and dairy products. Most vegetarians in the United States are lacto-ovovegetarians.

Pescatarian: A vegetarian diet that excludes all animal products except seafood.

Flexitarian: A semi-vegetarian diet that focuses on plant foods and occasionally includes meat. A flexitarian diet is recommended by many nutrition experts such as registered dietitian Dawn Jackson Blatner, author of The Flexitarian Diet. Blatner recommends starting with two meatless meals a week and moving toward three or more.

Getting started:

Resources

• 2010 Dietary Guidelines and My Plate: ChooseMyPlate.gov • The American Dietetic Association: EatRight.org • Becoming Vegetarian by the American Dietetic Association. To order, call 800-877-1600 x5000 • The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life

by Dawn Jackson Blatner

Elite athletes benefit from working with a trainer. You will, too.

Whether you are already fit or aspire to be, I will help you set realistic goals, provide a personalized fitness plan that is safe and effective, and will coach you as you work toward your goal.

Pat Hagen, Trainer

• Affordable package pricing • Private one-on-one training • Partner and small group training • Outdoor Boot Camp • Golf fitness conditioning • Mat Pilates

Call today!

(517) 381-8348 *$50 off the purchase of 14-sessions (new clients, only)

SEPTEMBER 2011

Pat Hagen, Trainer • Bodies In Motion Personal Training 2112 Hamilton Road Okemos, MI 48864 (Located between Okemos Rd. & Marsh Rd.)

www.personaltrainerokemos.com www.healthyandfitmagazine.com • Healthy & Fit

15

Advertisement

If you’re over the age of 30 and suffer from neck pain, tingling in the arms,

or headaches, this could be the most eye-opening article you’ll ever read.

Why haven’t people

with neck pain been

told these facts?

) /

'

It can affect your sleep, your marriage and A

'

+ recent scientific study showed chiropractic

your

job. Nothing’s worse than feeling great adjustments outperformed massage treatments 6

mentally, but physically feeling held back in reducing pain. The study concluded that pa

from life because your neck hurts and the pain tients with chronic neck pain showed “clini

! just won’t go away! important improvements from a course

!

!"

cally spinal manipulation... The current evidence

) # ! $ %

&' of does not support a similar level of benefit from

'

' My name is Dr. Jean-Guy Daigneault, owner massage.� – J Manipulative Physiol Ther

Chiropractic.

*2

'

78 of Rassel-Daigneault Family 2007

'

Over

'

the past ten years since we’ve opened the '

' + ! doors, I’ve seen hundreds of people with neck

)*

pain,( arm problems and headaches leave the In another study comparing acupuncture, a

+

office , -'

pain free. nonsteroidal anti-inflammatory drug, and

spinal manipulation found...

)

Because patients tell me too often...“I only

wished I had found you sooner�, I’m running

! " a special two week Neck Pain Evaluation for those suffering with neck problems.

12 %3") +1$. +4 3! 3 %3") $.

IF YOU READ NOTHING

ELSE READ THIS

/

)

The following conditions can be caused by a problem in your neck...

• %

•

•

Carpal tunnel syndrome

• Numbness and tingling in the arms • % ' and hands

• Cervical disc bulging and • .

H herniations • • , Weakness in the arms/hands • • I Neck Pain • • /

Headaches

%

of

“After a median intervention period 30 Tension in the shoulders • • 0

*

9

days, spinal manipulation was the only inter• Shoulder and arm pain

vention that achieved statistically significant

- Physiol

. * , -' + improvements.�

J Manipulative Ther

+ 6

/

1999

) B &/-9 /

Feel the Improvement –

!

• An in-depth consulation about your neck ?:88C and Say “Yesâ€? to Life Again problems where I will listen...really listen...to addition to that, here’s what some of the top the details of your case.

0

0 In$ ( & ) # " * #

• 2

1 1!

+ * ,

!

' medical researchers had to say ...

With$

1 $ my “Neck Pain Evaluationâ€? we’ll be able • A complete neuromuscular examination. find the problem and then correct it. Think of /

*

$

how

you’ll feel in just a few short weeks.

Chiropractor’s manipulation of the spine was

+ “more helpful than any of the following: trac- • Specialized didgital x-rays of the area condetermine is con to if a spinal

problem

tion, massage, biofeedback, in- % cerned 2 :;;<

( acupuncture,

2

See and feel your life change for the better. jection tributing to your pain or symptoms... (NOTE: of steroids into

the spine and back cor-

1 1!

'

'

Start your body on the way to pain-free, nor- sets, and ultrasound.â&#x20AC;? â&#x20AC;&#x201C; Stanley Bigos, MD,

would

&

These normally cost you at least $100).

' :=

mal living.

Feel tight joints rest, relax, free up. Professor # ! $ %

of Orthopedic Surgery

Feel muscles tied in knots become more sup D7E % . F â&#x20AC;˘ A thorough analysis of your exam and x-ray 3

'

ple. Feel strength in your muscles increase. $

/

findings so we can start mapping out your plan

!!

/

' The 9 Most Dangerous Words A Person

, -' #

to being pain free.

'

With Neck Pain Can Say

:; =88; $ &

As you begin to see motion returning to your $ + * joints, youâ&#x20AC;&#x2122;re preventing and reducing chancCall today and we can get started with your /

# $ % # & ' es of disability and a crippling future.

The big myth about health problems is â&#x20AC;&#x153;maybe consultation, exam and x-rays as soon as

6 it$

:> ?>;

' will just go away on its own.â&#x20AC;? thereâ&#x20AC;&#x2122;s an opening in the schedule. Our office

%

'

?:@8

is called Rassel-Daigneault Family ChiropracYouâ&#x20AC;&#x2122;re able live life like a normal person

to '

tic and you can find us at 537 N. Clippert, beagain, without neck pain -- able to play with A 1998 study in the British Medical Journal 0

.

A -'

-'

hind Wendyâ&#x20AC;&#x2122;s in Frandor. Tell the receptionist

!" your

) kids, enjoy time with friends, and not proved this myth false, showing that most / .

- 0

'

youâ&#x20AC;&#x2122;d like to come in for the Neck Pain Evalu # have/

to worry that your pain will 4 hit you at just back sufferers who nothing will have

pain

:; do

#

2

ation. Remember to call before Sept. 30, 2011. the wrong time. pain )12 months later. " ' 2

0 5 "

*- . / 0

â&#x20AC;˘ 2 !

' The appointment will be kept on time and you Thatâ&#x20AC;&#x2122;s no way to live.

) )

wonâ&#x20AC;&#x2122;t be sitting in the waiting room for long

â&#x20AC;&#x201C;

we honor your time. % .

' The Single Most Important Solution Chiropractic has been around for over a hun

! ) D:E!77@!<<<8

â&#x20AC;˘ To Your Neck Pain 2

1

dred 2years, and has been used to help everyone Sincerely, Dr. Jean-Guy Daigneault Dr. De

from tiny babies

to the elderly.

Even top sports nise Rassel

/

â&#x20AC;˘ 0 5 1!

G244 6 %

star and entertainers... like Tiger Woods, Em- For 14 days only, $49 will get you

all the ser

' G -1

*

mitt Smith, Tony Robbins, Joe Montana, vices I normally charge new patients $160 for! 6

'

Lance Armstrong, Gov. Arnold Schwarzeneg/

'

â&#x20AC;&#x153;Will This Really Work For Me?â&#x20AC;?

'

ger and Mel Gibson.

These professional athletes have the money to hire any kind of doctors they want, yet they choose to have a chiropractor on their team.

What does this offer include?

Everything I normally do in my new patient evaluation. Just call before Sept. 30, 2011 and hereâ&#x20AC;&#x2122;s what youâ&#x20AC;&#x2122;ll get...

P.S. How many years can your body handle taking one pill after another?

Call today. We may be able to help you live a normal, pain-free life again.... 517-336-8880

OFFER GOOD UNTIL SEPTEMBER 30, 2011 â&#x20AC;˘ INSURANCE RESTRICTIONS APPLY

Back to school!

Backpack basics

Orthopaedic surgeons offer tips to steer clear of injuries from backpacks. student’s backpack might contain homework, books, laptops, iPods, lunches and even gym clothes. As their backpacks are stuffed to the brim, the pack can become too heavy or might be worn improperly, causing unnecessary back strain and pain to a child’s back. The American Academy of Orthopaedic Surgeons (AAOS) suggests that backpacks be worn correctly and should not carry too much weight that can result in pain or discomfort.

A

Statistics According to the U.S. Consumer Product Safety Commission, in 2010, nearly 28,000 people were treated in hospitals, doctors’ offices, and emergency rooms for backpack-related injuries like strains, sprains, dislocations and fractures.

Safety tips The AAOS recommends the following safety tips to help eliminate pain and discomfort due to backpacks: • Always use both shoulder straps to keep the weight of the

SEPTEMBER 2011

“Encourage your child or teenager to tell you about pain or discomfort that may be caused by a heavy backpack, like numbness or tingling in the arms or legs.”

•

•

•

•

backpack better distributed; Tighten the straps and use waist strap if the bag has one; Remove or organize items if too heavy and place biggest items closest to the back; Lift properly and bend at the knees to pick up a backpack; Carry only those items that are required for the day.

Parents also can help with backpackrelated pain: •

•

Be sure the school allows

students to stop at their lockers throughout the day.

Encourage your child or

teenager to tell you about pain or discomfort that may be caused by a heavy backpack, like

numbness or tingling in the arms or legs.

• Purchase a backpack appropri- ate for the size of your child and look for any changes in your child’s posture when they wear the backpack.

• Watch your child put on or take off the backpack to see if it is a struggle for them. Do not ignore red marks on the shoulders if your child or teenager expresses discomfort.

• Talk to the school about

lightening the load. Keep the load at 10-15 percent or less of the child’s bodyweight.

Expert advice “Pain from backpacks is a common occurrence for students when they over pack their bags or don’t distribute the weight evenly in the pack,” said orthopaedic surgeon Laurel C. Blakemore, MD, AAOS spokesperson and chief of orthopedic surgery at Children’s National Medical Center in Washington, D.C. “There are a number of options to help alleviate backpack-related pain, like making sure the backpack doesn’t weigh more than 10-15 percent of the child’s body weight and wearing a backpack that fits well over both shoulders and at the waist.”

www.healthyandfitmagazine.com • Healthy & Fit

17

Back to school!

Stand taller for back to school

Posture awareness can help a child’s health. by Dr. Steven Weiniger efore back-to-school slumps your child’s back into the “backpack hunch,” build their posture awareness and benchmark their growing body with a posture picture. Annual posture pictures are a great idea to systematically keep an ongoing record of how kids look and stand. While kids ignore a parent’s nagging to “straighten up,” when they see an image of their own body hunched over…it makes an impression.

B

Taking your child’s posture picture Get a camera (the one on your phone is fine) and have your child stand in front of a wall facing you. When you are ready to take the picture, say these words to your child: • Stand normally.

• Look straight ahead.

• Relax, take a deep breathe in and let it out • Now, SHOW ME YOUR BEST POSTURE. Using these words makes your child form a mental note of their “best” posture. Kids (and adults) often experience a moment of uncertainty as they try to find exactly how their “best posture” feels…and that is part of the goal of this exercise. After you’ve taken a picture from the front, repeat the process for a back and side view picture.

Print out the pictures, one to a sheet, and note how their posture looks.

Upon seeing their posture picture, the first question people usually ask is “How’s my posture?”

What is good posture?

It always amazes me how completely unaware people are of what their posture looks like! I have heard thousands of people say they know they have poor posture, but nevertheless maintain that they can stand straight “when they want to.”

From kids to adults, people are surprised to see a picture showing them standing with obviously distorted posture, despite their best efforts to stand up straight.

18

Making kids aware of their posture is the first step to encouraging them to maintain strong posture. If nothing else, from a teen’s point of view stronger posture equates to looking more attractive and performing better at sports.

Plus, the posture distortions of today’s kids, who spend hours slumped in front of TVs, crouched over Xbox and Playstations and folded over computer keyboards, are likely to be worse than their parents as they get older.

The basic test Use a pen and ruler to perform a basic assessment of your child’s postural alignment. On the front and back view pictures, simply draw a line from the middle of their head to the middle of the space between their feet.

If your child has good posture alignment it should be absolutely vertical.

On the side view picture, draw a line from the ear to the ankle. This line should also be vertical if they have good alignment.

If the pictures look significantly out of balance or uneven from left to right, consult a Certified Posture Exercise

Healthy & Fit • www.healthyandfitmagazine.com

Professional (CPEP), chiropractor, therapist or other clinician for an in depth evaluation.

Making kids aware of their posture is the first step to encouraging them to maintain strong posture.

If nothing else, from a teen’s point of view stronger posture equates to looking more attractive and performing better at sports.

They may still ignore your advice, but they will remember how they look now, and next year when it’s time for their annual posture picture.

Dr. Steven Weiniger, internationally recognized expert on posture and anti-aging, is author of Stand Taller~Live Longer. He is also senior editor of BodyZone.com, an online wellness resource which offers a national directory of CPEPs (Certified Posture Exercise Professional) and other posture professionals.

SEPTEMBER 2011

BACK2BACK Back-to-back events? You bet! This year Healthy & Fit Magazine is proud to include its Healthy & Fit Magazine Expo with the exciting Get Healthy! Michigan movement, and the Get Healthy!

Howell Day. That’s right, there’s another great event in the area where you can learn how to live a healthy lifestyle. Both events are free, with plenty of free activities, events and, valuable giveaways. Get Healthy! Michigan launched a statewide campaign in late July to make Michigan a healthier state. The movement is already supported through a community program, Get Healthy! Dinner Talk™, where wellness experts conduct healthy lifestyle education sessions in local communities throughout the state. So mark your calendars, lace up your sneakers and get ready to take your first steps toward becoming healthy and fit.

The 2011

1 LANSING

Healthy & Fit Expo

2 HOWELL

Magazine

WHEN: September 17, 2011 • 10 a.m to 4 p.m.

WHERE: Lansing Center, Lansing

September 17, 2011 Lansing Center Featuring: www.healthyfitexpo.com

EVENT MARK

• • • •

THE mOVEmENT GROWS! WE PLAN ON ANNOUNCING 10 HOST CITIES ON DECEMBER 16.

Sports physicals, health screenings and more!

An exciting demonstration stage A kids’ race, climbing wall and obstacle course Plus an indoor play arena and nearly 100 vendors!

BRANDweightlifting, MARK

WHEN: September 24, 2011 • Noon to 8 p.m.

WHERE: Howell City Park (Outdoors) Featuring: • The infamous open Bar-B-Que Cook Out • Health screenings • A farmers market • Kids’ exercise area

n at o i t a form n i e mor d n nd fi a s t e tick

om c . y a D y e e r lth for f a r e e t is Reg GetH

Our heart is in this community.

As the area’s leading heart hospital, we understand the value of exercise and staying in shape. That’s why we sponsor the Capital City River Run and encourage our employees, volunteers and physicians to participate in this fun-filled community event. We know that a healthy community is a happy community.

We run with the best. Lansing, you’ve got heart!

Better doctors. Better care.

sm

PROUD titLe SPONSOR Of the caPitaL city RiveR RUN aND the heaLthy & fit exPO

Our heart is in THE HEALTHY & FIT MAGAZINE EXPO • www.healthyfi texpo.com this community

The 2011

As the area’s leading heart hospital, Welcome to the 2011 we understand the value of exercise and staying in shape. That’s why we sponsor the Capital City River Run and encourage our employees, volunteers and physicians Magazine to participate in this fun-filled Welcome to our special 2011 Healthy & Fit Magazine Expo edition . This year’s expo iscommunity still free and betterevent. than ever!We On theknow following pagesayou’ll that learn about the expo and all of the great events and attractions that are associated with the event. Be sure to mark your calendar for September 17 community a happy community. and head on down to the Lansing Center at 10 a.m. tohealthy 4 p.m. for one of the area’s bestisevents.

Healthy & Fit Expo

17, 2011 WhySeptember a free expo?

Lansing The Healthy & FitCenter magazine Expo and www.healthyfitexpo.com Capital City River Run headline a weekend filled with fitness, health and fun.

In early 2007, a number of mid-Michigan interests came together to plan a special weekend in the capital city that would focus on health and fitness. On September 17, this exciting fitness-filled weekend returns bringing four years of success, a number of spectator events, competitive challenges and interactive demos for the entire family. Partners in this weekend include the Greater Lansing Sports Authority, Lansing Entertainment and Public Facilities Authority, Healthy & Fit Magazine, Impression Five Science Center and numerous non-profit organizations.

The weekend’s major events The Healthy & Fit magazine Expo September 17, 2011 • 10 a.m to 4 p.m.

The longest running health and fitness expo in Lansing is now five years old! The Healthy & Fit Magazine Expo, held at the Lansing Center, offers free admission and brings together individuals, businesses and events to celebrate health and fitness and give expo attendees a chance to get started on their lifestyle change in a positive and informative way. The expo is for everyone – athletes, non-athletes, families, singles, young and senior. Take advantage of the free admission, talk to the experts and have a great and healthy day!

The Capital City River Run September 18, 2011 • 8 a.m.

We run with the best.

Our heart is in Lansing, you’ve got heart!

Thank you sponsors! this community The Healthy & Fit Magazine Expo would not be possible without the vast support of several community groups. Healthy As the area’swould leading heart & Fit Magazine like to thankhospital, our sponsors.

we understand the value of exercise and TITLE SPONSOR staying in shape.

That’s why we sponsor the Capital Better City River Run. and encourage doctors Better care.sm our employees, volunteers and physicians to participate in this fun-filled community event. We know that a healthy community is a happy community.

AC

We run with the best.

Lansing, you’ve got heart!

EVENT SPONSORS

PROUD titLe SPONSOR Of the caPitaL city RiveR RUN Better doctors. Better care.

sm

like you care.

KISSCO M O B I L E A DV E RT I S I N G

Beverage container recycling programs for schools and special events, from Michigan’s largest processor of beverage containers.

Learn more at:

schupanrecycling.com PROUD titLe SPONSOR Of the caPitaL city RiveR RUN

The Capital City River Run Half Marathon and Cooley 5K Race for Education is taking runners along the river trail, beginning at the Lansing Center and continuing through the MSU campus and Scott Woods. The half marathon is 13.1 miles across Lansing’s trail systems. Check it out at www.ccrr.org.

SEPTEMBER 17, 2011 • LANSING CENTER • 10 a.m. to 4 p.m.

269-382-2200

Healthy & Fit Expo THE

Magazine

FREE ADMISSION • SEPTEMBER 17, 2011 • LANSING CENTER • 10 a.m. to 4 p.m.

ZUMBA DEMO!

EXPO - You’re invited to this FREE event!

The Healthy & Fit Magazine Expo is a free, one-day celebration that will educate, entertain and immerse you in the best health and fitness expertise that mid-Michigan has to offer. With a hall full of activities designed to motivate, anyone interested in living the good life is invited to come to the Lansing Center, in Lansing, from 10 a.m. to 4 p.m. on Saturday, September 17 to join the movement. Meet and talk to the best and brightest trainers, doctors and health professionals. Again this year, we have an action-packed demonstration stage featuring Zumba, kettlebells, Jazzercise and much more! The YMCA and Cougar Weight Lifting Club are again hosting an Olympic Weightlifting Invitational.

A thought about our vendors...

WEIGHT LIFTING!

... they’re awesome! Whether you’re dealing with your mind, body, spirit or your financial well being, our vendors are passionate about what they’re doing. Many of our vendors offer demonstrations at their booth to introduce you to healthy products and practices. With free admission to this great event, why not take a few hours and get to know the businesses that are there to help you become healthier!

The kids races are back!

FRIENDLY VENDORS! FREE KID FUN!

The Sohn’s Kids Races start at 1 p.m. The Mile and Dash will start and finish at the Lansing City Market, right next to the Lansing Center! Register at the expo and make sure to visit the vendors when the kids are done!

Sports physicals, blood pressure and heart screenings Primary care physicians from McLaren Medical Group will be providing basic physical exams for student-athletes to make sure they are ready for a safe and successful year of school sports programs. Each physical will be provided for a $20 fee, cash only. Ingham Cardiovascular Group will also be on site for free blood pressure checks, as well as hosting a sign up for any high school athlete (and parent) who wants to have heart screening.

This is a free screening set up at select times throughout the year. Check out page 21.

HEALTHY LIVING STAGE!

Did you know?

At the Healthy & Fit Magazine Expo all of the activities inside of the building (and even by the river) are absolutely free? It’s free to get into the event, and once you’re there, try your hand at the obstacle course; have your kids climb the Tiki Head inflatable climbing wall; strap on your sneakers and try your hand at the demonstration stage that will feature some of the newest classes in fitness. It’s all free. All we ask is that you try them all and have fun!

SEPTEMBER 17, 2011 • LANSING CENTER • 10 a.m. to 4 p.m.

Here’s what to expect during the expo Expo schedule 10 a.m.

10 a.m.

10:30 a.m.

10:30 a.m.

Noon 1 p.m.

3:30 p.m.

4 p.m.

Expo begins Registration, packet pick-up opens for Capital City River Run and Half Marathon Demonstration stage presentations begin and run every half hour. (Visit healthyfitexpo.com for latest demonstration stage information.)

Activity area opens.

Healthy & Fit Magazine Olympic Weightlifting Invitational begins.

Sohn Kids’ Race begins (register at the expo!)

Demonstration stage concludes Healthy & Fit Magazine Olympic Weightlifting Invitational concludes Capital City River Run and Half Marathon Registration Closes Healthy & Fit Magazine Expo closes

Check out these expo favorites!

Olympic Weightlifting When it comes to lifting weights, it’s hard to argue with the pros from the YMCA. This event, open to anyone in the area, will pit some of the strongest and most fit athletes against each other for a title. The competition begins at noon.

Playmakers area Growing every year, this athlete’s oasis has everything you need for a run. Plus, you get to talk to the staff who know everything there is to know about shoes.

Inflated Tiki-Head Just for kids, this popular attraction is one of the hottest places to visit at the expo. Free to climb, kids can go up and down as many times as they want.

The demonstration stage If you’re curious about a class, or exercise, chances are that we’ll have a sample. Lace up your sneakers, adjust those leg warmers and join the fun (for free!).

Obstacle course This inflated attraction offers a quick, but fun, challenge for children of all ages. In the past, young children usually lined up to race and challenge their parents to see who could complete the course the fastest. Don’t worry if your kid wins, it’s free and you can go as many times as you would like.

Activity area This year’s activity area features basketball hoops, hockey goals and much more. It’s the perfect place to let your little one run around, or try new activities. Like everything else at the expo, it’s free!

Confirmed vendors as of press time: American Laser Skincare Andrews Automotive ARCH Physical Therapy & Sports Medicine Back in Balance Boresha Coffee Creative Wellness Doctor’s Approach Dermatology Eaton Rapids Medical Center Eby Dental Care EcoTrek Fitness Get Healthy! Michigan Greater Lansing Sports Authority Hantz Group Healthy & Fit Magazine Holt & Diamondale Agency Humana Insurance Co. Ingham Regional Medical Center Iron Quest Personal Training It Works!

Jazzercise Junior Achievement Kissco Mobile Advertising LaPura Vida Lake Lansing Hair & Skin Care Lansing Community College Ledges Chiropratic Center Meijer Michigan State University Federal Credit Union Mid-Michigan Chiropractic Center MSU Bike Services MSU Triathlon Team Orthopaedic Rehab Specialists Patrick Quain DDS Powerhouse Gym Rassel-Daigneualt Family Chiropractic Sayer Chiropractic State of Fitness Summit Sports Susan Maples, DDS The Hantz Group Trainer Troy Smith Tri-County BIcycle Association Ui Salus Waidra Health & Wellness YMCA of Lansing

SEPTEMBER 17, 2011 • LANSING CENTER • 10 a.m. to 4 p.m.

As the area’s leading heart hospital,

THE HEALTHY &we FITunderstand MAGAZINE EXPOof •exercise www.healthyfi texpo.com the value and

staying in shape. That’s why we sponsor the Capital City River Run and encourage our employees, volunteers and physicians to participate in this fun-filled community event. We know that a Ingham Regional brings sports registrations to expo healthyphysicals, communityscreening is a happy community.

Saturday sports physicals and more! s title sponsor of the Healthy & Fit Magazine Expo, Ingham Regional Medical Center will be enhancing the expo’s health screenings with onsite sports physicals and special discounts for important preventative screenings.

A

run with theHeart best.

HighWe School Athlete Screening Lansing, Signup you’ve got heart!

The Ingham Cardiovascular Group offers free high school athlete heart screenings at select times throughout

Better doctors. Better care.

sm

Sports Physicals Primary care physicians from McLaren Medical Group will be providing basic physical exams for studentathletes to make sure they are ready for a safe and successful year of school sports programs. Each physical will be provided for a $20 fee. Cash only.

Free blood pressure checks Hospital staff will be providing FREE blood pressure readings onsite.

Peripheral Arterial Disease (PAD) Screening Offer PAD is a progressive “head-to-toe” disease primarily caused by plaque buildup in the arteries. PAD affects 8 to 12 million Americans, 70 percent of whom have no symptoms. September is PAD Awareness Month and in an effort to get more area residents screened for this “silent killer” Ingham will be offering attendees a special discount when they register for a PAD screening.

Colorectal Cancer Screening Signup the year in an effort to diagnose potentially life-threatening heart conditions in tri-county area students. High school athletes attending the expo can register PROUD titLe SPONSOR Of the for a FREE upcoming screening before city to RiveR RUN it iscaPitaL made available the public.

ACT

March is Colorectal Cancer Awareness Month. If you are 50 or older or have a family history of colorectal cancer, you need to get tested. Sign up for this screening and the Great Lakes Cancer Institute will contact you in March so you can receive your FREE at-home testing kit!

like you care.

Beverage container recycling programs for schools and special events, from Michigan’s largest processor of beverage containers.

Learn more at: schupanrecycling.com

Ad rates fit for any budget For rates and available space in Healthy & Fit magazine, please call (517) 244-1844.

269-382-2200

SEPTEMBER 17, 2011 • LANSING CENTER • 10 a.m. to 4 p.m.

Exclusive gifts from local participating partners

Restaurants

pays

It to be healthy.

Get your Reward Card today!

Log on to gethealthymichigan.com to find the wellness center near you and start earning rewards, while you get healthy.

Chiropractors

Health Clubs

â&#x201E;˘

Pick up your Reward Card at any of our Wellness Centers, Healthy & Fit Magazine Expo or Get Healthy! Howell Day Š2011 Digital 10 Media. All rights reserved. Visit gethealthymichigan.com for complete details.

SUNDAY SEPT. 18, 2011 DOWNTOWN LANSING KIDS' RACES WILL BE SATURDAY, SEPT. 17, 2011

CHOOSE A RACE

PARTICIPANT INFORMATION

Please use separate form for each participant

Last Name _______________________________________________________________________

CCRR HALF MARATHON

First Name ______________________________________________ Middle initial ___________

Sunday, September 18, 8:30 a.m Now through August 15 August 16 through September 17 Late registration on race day

$45 $55 $60

Impression 5 Science Center Donation $_________

Sunday, September 18, 8:30 a.m

Phone (_________)_________________________________________________________________

Sex $25 $30 $35

Cooley Education Fund Donation $______________ EARN MONEY FOR YOUR SCHOOL: You have a chance to earn a cash prize for your favorite educational institution. Nominate a school by filling in the information below. ALL schools nominated are eligible to be picked as Proceeds Winners in a post-race random drawing.

For additional information see reverse side.

My Nomination Is _______________________________

SOHN KIDS' RACES

M

F

Birth date ______/______/________ Age on race day ____________

CHOOSE A SHIRT SIZE Men’s Size

S

M

L

XL

XXL

Women’s Size

XS

S

M

L

XL

Child’s Size

S

M

L

XL

PAYMENT INFORMATION Visa

Mastercard

American Express

Discover Check

Make checks payable to Impression 5 Science Center (Registration payments are non-refundable)

Card # ___________________________________________________________________________

Saturday, September 17, 1:00 p.m Sohn Kids' Mile & Sohn Kids' Sprint

City __________________________________________State/Prov _______ Zip ______________

Email ____________________________________________________________________________

COOLEY 5K RUN/WALK Now through August 15 August 16 through September 17 Late registration on race day

Street Address ___________________________________________________________________

$5

TOTAL ENCLOSED $____________________

Expiration date ________ /_________ Security Code _________________________________ Card holder signature _____________________________________________________________

Waiver - I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running in this event including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and the condition of the road and trail, all such risks being known and appreciated by me. Having read the waiver and knowing those facts and in consideration of your accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release Impression 5 Science Center, Cooley Law School, the City of Lansing Parks and Recreation Department, the City of Lansing, Lansing Township, the City of East Lansing, the Ingham County Parks Department, Michigan State University, all volunteers, all sponsors, their representatives and successors, and officials engaged in the conduct of the Capital City River Run and Cooley 5K Race for Education from all claims of liability of any kind arising out of my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recording, or any other record of this event for any legitimate purpose.

Entrant’s signature ___________________________________________________________________ Date _____ / _____ / ______ Parent or guardian if under 18 __________________________________________________________________________________ In case of emergency notify ____________________________________________________________________________________ Relationship ____________________________________________ Emergency phone (_______) ___________ - ______________

VISIT CCRIVERRUN.ORG FOR MORE DETAILS

PLEASE MAIL TO: Impression 5 Science Museum 200 Museum Dr. Lansing, MI 48933

THE HEALTHY & FIT MAGAZINE EXPO • www.healthyfitexpo.com

On Sunday, hit the road running!

Capital City River Run 2011 September 18 • 8 a.m. hat better way could there be to prepare for the 2011 Capital City River Run Half Marathon and Cooley 5K Race for Education than to “Hit the Road Running,” which is the event theme for 2011. This year, the Capital City River Run has merged with the Cooley race to combine the best qualities of both into an event that will create a great experience for participants. With race day just a few weeks away, it’s time to get ready for a big weekend of fun and fitness.

At 8:30 a.m. on Sunday, September 18, runners and walkers will begin their race adventure on Michigan Avenue in downtown Lansing on courses that showcase several area attractions. Using a simultaneous start, the half marathon lines up in front of the Lansing Center and heads east down Michigan Avenue towards East Lansing. The 5K starts in front of the Cooley Law School Stadium and will pass the half marathon runners to head west on a course that circumvents the State Capitol.

The half marathon treats participants to a portion of the Michigan State University campus, the Lansing River Trail, Scott Woods, Hawk Island Park and Potter Park. The 5K course is staged on city streets in the Capitol Complex area of downtown Lansing.

Both races finish on Grand Avenue near Lansing Community College, Finish activities take place in Adado Riverfront Park. Entertainment will be featured along both courses with the Uptown Band hosting a party at the finish.

Walkers are welcome in both races but will not be scored separately from the runners. In order to receive course support, people walking in the half marathon must be able to finish in 4 hours, 20 minutes.

Two races for children will take place at 1 p.m. on Saturday near the new City Market located behind the Lansing Center in downtown Lansing.

The Kids’ 1-mile (12 and under) and the Kids’ Sprint (7 and under) will be run on courses that feature the Lansing River Trail. Participants will receive bib numbers and goodie bags at the finish.

Special activities for kids will be offered

W

in conjunction with the Healthy and Fit Magazine Expo and the Lansing Center.

Again this year, Ingham Regional Medical Center is the title sponsor for the half marathon while Cooley Law School will host the 5K. Sohn Linen Service is the official sponsor for the children’s races. Other major sponsors include Meijer, WILX Channel 10, Playmakers, New Balance. Image Creative Group, CBS Outdoor and Lansing Urgent Care..

Proceeds from the Capital City River Run benefit the Impression 5 Science Center which provides a hands-on learning environment that challenges its visitors to experience, discover, and explore the world in which they live through hands-on exhibits and participatory programs.

Cooley 5K Race registrants can earn a cash prize for their favorite educational institution. Entrants nominate a benefactor by identifying his or her favorite school. All schools nominated are eligible to be picked in a postrace random drawing. In addition, the top three schools or educational institutions nominated will each win a School Competition Prize of $1,000 for 1st, $750 for 2nd or $500 for 3rd.

Registration is available online for the half marathon and 5K races through midnight on September 15 at www.ccriverrun.org. Registration is also available in person at the Playmakers store, 2299 West Grand River in Okemos through Friday, September 16 and by mail through September 14.

Mail-in registration should be sent to the Impression 5 Science Center, 200 Museum Drive, Lansing, MI, 48933.

The half marathon entry fee is $55 through Saturday, September 17 increasing to $60 on race day. For the 5K, the entry fee through September 17 is $30, increasing to $35 on race day. The cost to register for either of the events for children is $5.

Late registration and packet pick-up will take place on Saturday, September 17, from 10 a.m. until 4 p.m. in conjunction with the Healthy & Fit Magazine Expo and the Lansing Center. Race day packet pickup and late registration runs from 7 a.m. until 8:15 a.m. also at the Lansing Center, 333 E. Michigan Avenue in Lansing. For more information about the Capital City River Run and Cooley 5K Race for Education, visit the event Web site at www.ccriverrun.org.

SEPTEMBER 17, 2011 • LANSING CENTER • 10 a.m. to 4 p.m.

GET HEALTHY! HOWELL FREE ADMISSION • SEPTEMBER 24, 2011 • Noon to 8 p.m. • Howell City Park, Howell

Get Healthy! Day expanding in 2012 Get Healthy! Michigan™ will expand to 10 additional host cities for Get Healthy! Day in 2012.

his year will be kicked off with back-to-back events in Lansing and Howell. Get Healthy! Michigan, which launched a statewide media campaign in late July, is continuing its effort to make Michigan a healthier state. The movement is already supported through a community program, Get Healthy! Dinner Talk™, where wellness experts conduct healthy lifestyle education sessions in local communities throughout the state.

We will kick off with the 5th annual Healthy & Fit Magazine Expo, official Get Healthy! Michigan event. The event is a free, family event that is fun for all

T

ages. Vendors from across the Lansing area will offer the newest innovative health and fitness information. The event offers health screenings, healthy eating tips and interactive workout and sports areas. The demonstration stage features exciting live workouts including Jazzercise, Pilates, Zumba and more.

We will continue our back-to-back events with Get Healthy! Howell Day. The event will continue the momentum the following weekend at Howell City Park. The event will feature local businesses and healthcare providers offering area residents a family-friendly event to showcase community health and wellness, as well as its infamous Open Bar-B-Que Cook Out featuring the freshest, healthiest cooking.

Examples of participating community

businesses, include dentists, chiropractors, hospitals, gyms, as well as many other health-related businesses.

This is a huge step toward a healthier Michigan, and we are very excited at the interest and involvement already shown in these two areas. We are well on our way to building Get Healthy!

Day into 50 statewide events by the year 2015. On December 16, 2011, Get Healthy! Michigan will announce

the 10 additional cities awarded a Get Healthy! Day event for 2012.

Get Healthy! Michigan is also planning to launch Get Healthy! Trails™ in an effort to introduce Michigan residents to the finest outdoor trails across the state. On the third Saturday of each month, beginning October 15, 2011, a new Michigan trail will host a day event to help in the movement to get Michigan residents healthier.

SEPTEMBER 24, 2011 • HOWELL CITY PARK • NOON to 8 p.m.

COMMUNITY MARK

Here’s what to expect at Get Healthy! Howell Day

EVENT MARK

Get Healthy! Howell Day Events Noon 12 - 8 p.m.

12 - 7 p.m.

1 – 7 p.m.

1 – 7 p.m.

1 – 6 p.m.

1 – 4 p.m.

2 – 6 p.m.

2 – 6 p.m.

2 – 6 p.m.

2 – 5 p.m.

3 – 6 p.m.

3 – 4 p.m.

8 p.m.

Get Healthy! Howell Day begins Onsite registration for “walk-ins,” packet pickup for pre-registered guests, information booth, picnic area and event-themed merchandise booths Music to begin (Live band at 4 p.m.)

Activity areas open: carnival rides, obsta cle course, rock climbing wall, trampoline and outdoor sand volleyball games Farmers Market Fitness Class Instruction stage begins and will run every hour: Zumba, Thi Chi/Yoga, StepAerobics, Mat Pilates, Kick Boxing and concluding with Body Core Workout Health Screenings Healthy Cooking Demonstration – Gourmet Everyday Healthy Selection BBQ Petting Zoo Dental Screenings courtesy of Howell Family Dentist Face Painting Dance/cheer performance by Howell High School Get Healthy! Howell Day ends

Exciting activities for the inaugural event!

Obstacle course This inflated attraction features a quick, but exciting, challenge for children for all ages. Young children usually line up to race and challenge their parents to see who could complete the course the fastest. Don’t worry if your kid wins, it’s free and you can go as many times as you like.

The fitness stage If you have always wanted to take a class but didn’t know what was involved, now is your chance to try it out. Just watch or participate, it’s up to you…don’t forget to stretch, though! – Zumba, Thi Chi/Yoga, Step Aerobics, Mat Pilates & Kick Boxing Health screenings There will be a number of health professionals on-hand to answer your questions about chiropractic, dentistry, fitness, nutrition and general medicine. Guests include Henry Ford Hospital, Howell Family Dentist and Gourmet Everyday.

Rock climbing wall Always a crowd favorite. Test your agility, strength and nerve on this higher-than-it-looks mountain of fun. There is plenty of safety equipment and trained professionals will make sure you are safe.

Beach volleyball Sand, water and fun…what else needs to be said! Put together a team and see how long you can hold the court. Don’t forget the sunscreen!

Infamous BBQ Cook Out Who doesn’t like food on the grill!? You will be able to sample the fare after you have watched a master chef prepare it right in front of you. There is a twist; not only will it be healthy, it will be delicious!

Healthy cooking demonstration “It’s way too hard and expensive to cook healthy meals…especially for a family” is not in our vocabulary. We will have a health food expert on hand to show you just how easy it is to cook healthy meals for your family without breaking the bank.

Visit gethealthyday.com for much more info!

SEPTEMBER 24, 2011 • HOWELL CITY PARK • NOON to 8 p.m.

BE SEEN! “Mobile billboard displays boost name recognition 15 times greater than any other form of advertising.”

-Product Acceptance & Research, Inc.

CALL TODAY!

ROLL OUT WITH OUR

LOWEST RATES EVER!

KISSCO MOBILE BILLBOARD ADVERTISING

(517) 244-1846 www.kisscomobile.com

Sleep

Do we need a sleep app?

National Sleep Foundation poll shows that technology hurts sleep mericans report very active technology use in the hour before trying to sleep. Almost everyone surveyed, 95%, uses some type of electronics like a television, computer, video game or cell phone at least a few nights a week within the hour before bed. However, baby boomers (46-64 year olds), generation X’ers (30-45 year olds), generation Y’ers (19-29 year olds) and generation Z’ers (13-18 year olds) report very different technology preferences.

About two-thirds of baby boomers (67%) and generation X’ers (63%) and half of generation Z’ers (50%) and generation Y’ers (49%) watch television every night or almost every night within the hour before going to sleep.

“Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep,” says Charles Czeisler, PhD, MD, Harvard Medical School and Brigham and Women’s Hospital.

“This study reveals that light-emitting screens are in heavy use within the pivotal hour before sleep. Invasion of such alerting technologies into the bedroom may contribute to the high proportion of respondents who reported that they routinely get less sleep than they need.”

latter devices are more alerting and disrupt the sleep-onset process. If you feel that these activities are alerting or causing you anxiety, try doing something more ‘passive’ to help you wind down before bed.”

Laptop usage

Video games

Computer or laptop use is also common. Roughly six in ten (61%) say they use their laptops or computers at least a few nights a week within the hour before bed.

More than half of generation Z’ers (55%) and slightly less of generation Y’ers (47%) say they surf the Internet every night or almost every night within the hour before sleep.

“My research compares how technologies that are ‘passively received’ such as TVs and music versus those with ‘interactive’ properties like video games, cell phones and the Internet may affect the brain differently,” says Michael Gradisar, PhD, Flinders University (Australia). “The hypothesis is that the

Generation Z’ers (36%) and generation Y’ers (28%) are about twice as likely as generation X’ers (15%) and baby boomers (12%) to say they play a video game within the hour before bedtime at least a few times a week. More than one in ten (14%) of generation Z’ers say they do so every night or almost every night before going to sleep.

“Over the last 50 years, we’ve seen how television viewing has grown to be a near constant before bed, and now we are seeing new information technologies such as laptops, cell phones, video games and music devices rapidly gaining the same status,” says Lauren Hale, PhD, Stony Brook University Medical Center.

“The higher use of these potentially more

A

SEPTEMBER 2011

sleep-disruptive technologies among younger generations may have serious consequences for physical health, cognitive development and other measures of wellbeing.”

Cell phones Cell phone use, specifically texting and talking on the phone, shows a significant age gap. More than half of generation Z’ers (56%) and nearly half of generation Y’ers (42%) say they send, read or receive text messages every night or almost every night in the hour before bed compared to 15% of generation X’ers and 5% of baby boomers.

Cell phones were sometimes a sleep disturbance. About one in ten of generation Z’ers (9%) say that they are awakened after they go to bed every night or almost every night by a phone call, text message or email.

About one in five of generation Y’ers (20%) and generation Z’ers (18%) say this happens at least a few nights a week.

www.healthyandfitmagazine.com • Healthy & Fit

31

Discover How You Can

Get Healthy!

To find a Wellness Center near you visit: gethealthymichigan.com

1

21

Lansing Area

11

Rassel-Daigneault Family Chiropractic Lansing / 517.336.8880

Caruso Chiropractic Clinic Lake Orion / 248.693.4800

12

Kramer Chiropactic Livonia / 248.615.1533

Innate Chiropractic Lansing / 517.694.8881

13

Grand Rapids Area

Metro Detroit Area Dean Chiropractic Berkly / 248.543.3566

14

DiMartino Chiropractic Center Chesterfield / 586.949.9248

15

4

Lupo Chiropractic Center Roseville / 586.772.5876

16

5

Washington Family ChiropracticWellness Center Shelby Twp. / 586.739.8700

2

3

Herfert Chiropractic Clinic Eastpointe / 586.772.7770

Peak Performance Chiropractic-South Grand Rapids / 616.656.1830 Peak Performance Chiropractic-North Grand Rapids / 616.447.9888

15

Hartman Family Chiropractic Jenison / 616.457.1168

17

11

1 21

20 18 12 19 10

2

5 3 8 7 6 4 13

17

Ann Arbor Area

9

First Choice Chiropractic Ann Arbor / 734.434.1100

Health First Chiropractic Sterling Hts. / 586.268.6868

18

7

Guzzardo Chiropractic Center Clinton Twp. / 586.286.6616

19

8

Reno Chiropractic Center Sterling Hts. / 586.264.4700

Plymouth Wellness Center Plymouth / 734.454.5600

20

9

Cousineau Chiropractic Life Center Riverview / 734.479.1880

Atlas Chiropractic Health Center Howell / 517.586.3888

10

Shaner Chiropractic Health Center Livonia / 734.427.3550

6

14 16

First Choice Chiropractic Northville / 248.465.0000

A G N I LIV R

!

T E E R I A L H ter T n e C S ess n l l LT TY e

S A E E F H LI V

aG isit

et

lth Hea

y! M

Get Healthy! Michigan a trademark of ©2011 All Rights Reserved.

32 isHealthy &Digital Fit 10• Media. www.healthyandfi tmagazine.com

™

gan ichi

W

Join the Conversation!

SEPTEMBER 2011

Health

Michigan’s obesity problem Latest data shows state’s obesity rate at 30 percent

O

besity has become a problem in every state, according to data analyzed by the Centers for Disease Control and Prevention. No state reported less than 20 percent of adults as obese in 2010, which means that no state met the national Healthy People 2010 goal to lower obesity prevalence to 15 percent within the past decade, CDC researchers say.

The data also shows 30 percent or more of adults in 12 states were obese, compared to no states with that level of obesity in 2000, and nine states in 2009.

The new data and updated national obesity trends map is available online at www.cdc.gov/obesity/data/trends.html.

The data comes from the most recent Behavioral Risk Factor Surveillance System (BRFSS), a state-based phone survey that collects health information from approximately 400,000 adults aged 18 and over.

“State obesity rates are still high,” said CDC Director Thomas Frieden, M.D., M.P.H. “Some of the leading causes of death are obesity-related – heart disease, stroke, type 2 diabetes and certain types of cancer. We must continue our efforts to reverse this epidemic.”

The nine states in 2009 that reported an obesity rate of 30 percent or more are: Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Missouri, Oklahoma, Tennessee, and West Virginia.

In 2010, three more states reported an obesity rate of 30 percent or more: Michigan, South Carolina, and Texas.

The BRFSS data highlights how obesity impacts some regions more than others.

The South had the highest rate, at 29.4 percent, while the Midwest had an obesity rate of 28.7 percent, the Northeast had a rate of 24.9 percent; and the West had a rate of 24.1 percent.

“It will take time and resources to win in the fight against obesity,” said Dr. William Dietz, director of CDC’s Division of Nutrition, Physical Activity and Obesity.

“This epidemic is complex and we must continue to change the environments that make it hard to eat healthy, and make it hard for people to be active.

By doing this, we not only help today’s adults, we also invest in our children and grandchildren, so they won’t have to endure this serious and costly health burden.”

SEPTEMBER 2011

Time to stop the trend

34% 34%

Percent of adults age 20 years and over who are obese.

Percent of adults age 20 years and over who are overweight (and not obese).

18%

Percent of adolescents age 12-19 years who are obese.

20%

Percent of children age 6-11 years who are obese.

10%

Percent of children age 2-5 years who are obese.

Data is from www.cdc.gov/obesity and is for US data.

The BRFSS, a CDC-supported surveillance system, collects state-level public health data and provides a way for states to monitor progress toward national and state health goals.

To assess obesity prevalence, phone survey respondents were asked to provide their height and weight, which was used to calculate their body mass index (BMI).

An adult is considered obese if he or she has a BMI of 30 or above.

For example, a 5-foot-4 woman who weighs 174 pounds or more, or a 5-foot-10 man who weighs 209 pounds or more both have a BMI of 30 or more so are considered obese.

CDC supports a number of initiatives, including the two-year Communities Putting Prevention to Work program that helps states, territories, tribes and communities combat childhood and adult obesity through science-based nutrition, physical activity and obesity programs.

The focus is creating changes that support healthy eating and active living where Americans live, work, learn and play.

For more information on obesity prevalence, including an animated map, visit www.cdc.gov/obesity.

www.healthyandfitmagazine.com • Healthy & Fit

33

Mind

Beginners guide to meditation

Establish the habit and it becomes second nature. by Karen Giles-Smith hen I decided to meditate daily, I knew I must make it a habit— meditation had to be something I automatically did without a second thought. To make it automatic, I determined the logistics of daily meditation up front: when, where, how and how long. After meditating as planned for a few weeks, it became second nature. Over the past two years, I’ve only missed a few days.

W

What is meditation?

Meditation involves sitting quietly in a relaxed state, noticing the breath, and returning attention to the breath when thoughts arise.

“Anyone can do it,” said Dave Warner, minister and Raja Yoga teacher from the Ananda Meditation Retreat in northern California. “Basic meditation technique

comes naturally and gets easier with practice. Be consistent. Habit is one of the most powerful forces in life.” Warner, a meditation practitioner for 40 years, has observed what happens when people practice meditation regularly. “It’s like before and after photos,” said Warner.

“Before: problems, issues and emotional upheaval. After: inner freedom and peace.”

Why meditate?

Meditation takes time and energy, but the results are well worth it. “Most people spend their life force and creativity trying to find happiness through body, mind and power—they are investing in a depreciating asset,” said Warner. “By investing in meditation, we work on our inner life and it offers returns: healthy relationships, contentment and joy. We’re not a victim to circumstances in life; we can be happy no matter what is happening.”

The benefits of meditation: • Reduced tension and stress • Improved focus, concentration and clarity • Reduced blood pressure • Decreased risk of heart disease and heart attack • Decreased anxiety • Reduced chronic pain • Improved sleep

Getting started For many, finding the time to meditate every day is a challenge. Warner believes that even 5-10 minutes of daily meditation is beneficial, and at least 10 minutes of meditation in the morning and evening is recommended. It’s easier to make the time than find the time. Options include getting up earlier in the morning, using a portion of a lunch hour, or cutting back on screen time.

HELLS SURVIVOR PAINTBALL COURSE

Pinckney, Mi

Saturday September 17th 2011

Do you have what it takes to get down and dirty with the dogs?

Supporter Of Operation Homefront 34

Healthy & Fit • www.healthyandfitmagazine.com

find out more at www.DirtyDogDash.com SEPTEMBER 2011

Mini-meditations There is a “short form” of meditation that’s useful for everyone, including those not quite ready to start a regular meditation practice.

The short form is a way to step back from whatever is going on in order to relax and gain perspective. What’s more, it offers many of the same physiological benefits of a regular meditation practice such as reduced tension and stress; and improved health, vitality and mental clarity.

Here’s how: • Sit in a chair in an upright yet relaxed posture with feet flat on the floor (you may need to prop your feet on a pillow or footrest) • Close your eyes and get comfortable • Take three deep, relaxing breaths • Take two more deep, relaxing

breaths • Relax • Repeat periodically throughout the day to help move from “on the edge” to “center”

Learn to meditate The following is a list of local meditation classes/workshops: • Creative Wellness East Lansing • MSU Evening College Or check out these books or CDS: • Meditation in a New York Minute: Super Calm for the Super Busy by Mark Thorn ton • Any books or audio CDs by Jon Kabat-Zinn • Meditation for Beginners

by Jack Kornfield

How to meditate Before I began meditating, I took a group class taught by Lorne Dekun through Creative Wellness in East Lansing. Although a class isn’t required, I found it very helpful, especially in terms

of technique, resources and motivation.

Sitting: Sit on the ground in a comfortable position with a firm cushion to help you sit upright, or sit on a chair toward the edge.

Posture: Keep your back straight yet relaxed, chest raised, head erect, eyes closed and hands resting comfortable on thighs with palms upturned.

Just Be: Sit still. At first, try staying completely still for five minutes, gradually lengthening the time as desired. Be silent and relaxed, yet aware.

Focus on the breath: Inhale and exhale normally, noticing how the breath and belly feel. After each inhale and exhale, count silently, starting with one. When you reach 10, repeat.

Awareness: Notice your thoughts and let them go without judgment. Gently return your attention to the breath.

Duration: Meditate as long as enjoyable so that you’ll leave each meditation feeling good and enthusiastic about the next session.

I’ve found meditation to be grounding and supportive. It reminds me of what’s important in life and helps me put my best foot forward every day.

Are you up for the challenge?

October 9, 2011

400M Pool Swim• 20k Bike • 5k Run MSU Triathlon is teaming up with 3Disciplines to put on the annual Spartan Sprint Triathlon. On campus, just west of Spartan Stadium.

Visit us at

msutriathlon.com SEPTEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

35

journey: AL!VE IS

A well-appointed women’s health center providing screenings, support services, consultations and women’sonly programming. Beautiful social gathering spaces, an indoor parlor (ENGAGE) and an outdoor courtyard (REFLECT) are open to all.

AL!VE is an experience-based, destination health park designed to enhance the overall health and vitality of our community.

36

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2011

Fitness

Adventure seekers Keep challenging yourself. by Cari Draft

he Warrior Dash... Muddy Buddy... The Dirty Dog Dash! These aren’t kid’s games — they are specifically intended for adventure-seeking adults, and they’ve turned into the most popular fitness craze of the past two years.

What is it that intrigues 20- 30- and 40-somethings enough that they’ll risk injury for a little weekend fun?

Maybe it’s the inner mental challenge, but it’s more likely the lure of overcoming physical obstacles - especially for those who may have been athletic in their younger days, but aren’t quite as fit as in their youth, right?

There’s no greater feeling than pulling your own body weight up over a 15-foot wooden wall, using only a rope and your own brute strength!

Crawl through mud?

Messy fun! Leap over flames? A heated challenge, but doable!

This summer I rounded up some friends and decided to see what the buzz was about. We signed up for the first-ever-in-Michigan Warrior Dash in Mt. Morris and learned that we were just a few of the more than 20,000 “warriors” that took part in the two-day event. The racers went off in waves 30 minutes apart, with chip timing and the usual 5K length. With twelve obstacles to overcome, you can expect to increase your usual 5K time by more than a couple of minutes.

Part of the draw wasn’t just the race and obstacles, but also the camaraderie that takes place throughout the day at the race venue. Food and beverage tents, a band playing, costume contests and several vendors gave the race a party atmosphere for the friendly faces.

Think this type of party/race might be for you? There are lots of places you can hop online for more information -- make sure you read the detailed waivers before entering these races, however.

They aren’t an Everyman Cakewalk.

Check out these sites for more information.

T

• • • • •

Health insurance made easy!

Join Farm Bureau and take advantage of our member-only health plans, including:

• • • •

Individual & Family plans Medicare supplemental plans Employer group plans Dental plan

Farm Bureau’s health insurance plans are administered by Blue Cross® Blue Shield® of Michigan, the state’s most trusted name in health care.

For more information, call toll-free:

1-866-616-8450 or visit mfbhealth.com

dirtydogdash.com toughmudder.com warriordash.com muddy-buddy.competitor.com grandrapidsmudrun.com Cari Draft is an ACE-Certified Personal Trainer who makes “house calls” and is also the owner & founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan!

SEPTEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

37

Health

Antiobiotic use in animal agriculture What consumers want to know. by Karen Giles Smith s a large animal veterinarian for 35 years and an associate professor in the department of Large Animal Clinical Sciences, College of Veterinary Medicine, Michigan State University, Michelle Kopcha is passionate about educating the public and her students about animal agriculture and food safety.

“Education is key—it’s important to provide clear and accurate information to help people understand how food is produced,” said Dr. Kopcha. Knowing that many people are concerned about antibiotic use in food production, Dr. Kopcha welcomed the opportunity to address the topic.

A

Karen: Why are antibiotics used in animal agriculture?

Dr. Kopcha: Antibiotics are used for treatment purposes. Similar to people, cattle and other animals do become ill and treatment with an appropriate antibiotic

can help them recover. Antibiotics may also be blended into animal feeds and fed to healthy animals to help them utilize the nutrients in the feed to the best of their body’s ability. I liken this to specialized human diets that are formulated to maximize performance.

Karen: Are antibiotics routinely fed to animals?

Dr. Kopcha: When raising livestock, low levels of antibiotics may be included in their feed to help animals digest and utilize the feed efficiently. A lot of research goes into formulating nutritionally-balanced feeds that promote healthy growth.

Whether an animal receives an antibiotic as a treatment or in its feed, before a dairy or meat product is sold, it must meet regulations set by the Food and Drug Administration (FDA) for product safety.

Karen: Are antibiotics used in organicallyraised food?

Dr. Kopcha: For a product to be mar-

keted as certified USDA organic, antibiotics cannot be used.

If an animal becomes ill and receives antibiotic treatment, food products from this animal can be sold on the non-organic market once the animal has recovered and the appropriate waiting period for the drugs to clear from its body has passed.

Karen: Does antibiotic use in animal agriculture lead to antibiotic resistance in humans?

Dr. Kopcha: Antibiotic use has the potential to produce bacteria that resist the effects of antibiotics, making these drugs less effective in treating bacterial infections. My worry is that there’s been so much focus on antibiotic use in animals that we’ve lost sight of how antibiotics are used in a broader sense. I would like to see us focus on using antibiotics effectively in both animal agriculture and human medicine to help minimize the development of resistant populations of bacteria.

TENNIS: A sport for a LIFETIME! We offer to kids and adults of all ages and playing abilities tennis leagues, group and private tennis lessons taught by our USPTA Certified Tennis Staff, tennis events and much, much more! Stay fit while enjoying your TENNIS workout.

Mention Healthy & Fit Magazine for $39 activation fee ($161 savings) and a free week trial membership.

Court One North 1609 Lake Lansing Rd Lansing MI 48912 517.372.9531 Court One East 2291 Research Circle Okemos MI 48864 517.349.1199 Memberships: Youth Membership (18 and under) $19 • Collegiate $39• Family membership $99 Between both clubs we have: • 2 full work out facilities Child care (both locations)• free group fitness classes • personal training • Massage • Saunas and Jacuzzi• 12 indoor tennis courts • 6 outdoor tennis courts •

38

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2011

Try this!

Karen: What safeguards are in place to ensure antibiotics don’t get into the food supply?

Dr.Kopcha: First, safety measures start on the farm.

I’ve spent a lot of time with producers on farms and I believe they’re very conscientious about their role in producing safe food. In order to make a living, they have to have healthy animals and produce a safe product—otherwise they lose their livelihood and their reputation.

Next, the FDA and USDA have strict protocols and regulations in place for antibiotic use in animals.

Sampling and testing of food products occurs on the farm and at the processing plant.

The FDA and USDA protocols specify the type and amount of antibiotics that can be used for particular conditions, as well as withdrawal times, which are the waiting periods to ensure the antibiotics clear from an animal’s body before the food product is sold.

If antibiotic residues are found, which is uncommon, the product does not enter the food supply. There are some who believe additional testing for antibiotics is needed. However, given the low likelihood for finding more residues, it may not be cost effective, and there may be other food safety issues on which to focus.

The third step to help ensure food safety is consumer responsibility for understanding how to safely handle, cook and store food at home.

SEPTEMBER 2011

Tennis anyone?

Tennis is a sport for a lifetime. by Sue Selke hy try TENNIS? There are currently over 30 million people playing this great sport. Tennis is a cross training sport, develops good eye-hand coordination, works on good balance, flexibility, teamwork and promotes sportsmanship on and off the court. You have an opportunity to try tennis for better health, it’s fun, and can be learned by all ages right here in the Greater Lansing Area.

Kids 10 and under can participate in the new USTA QuickStart Tennis where they learn and play faster using modified equipment and play format. For kids 8 – 18 there are fun team formats such as Junior Team Tennis and Middle School and High School Tennis for the beginner, intermediate or advance levels of play.

Adults can learn the game or

W

return to the game with the fun Start/ReStart program which covers skills and play opportunities.

Tennis also offers anyone looking for something NEW to burn lots of calories in a fun, active way with a Cardio Tennis workout. Of course if you already enjoy the sport you know you can connect and play with your family and friends. Adults and juniors also can participate in leveled league and tournament play around the State up to National Level events. Try this sport for a lifetime: Tennis! For all ages 3 – 90 plus! Be Healthy. Be Fit. Have FUN and learn and play with your family and friends year round.

Sue Selke is the executive director at Court One Athelic Clubs. and is a USPTA Certified Tennis Professional.

www.healthyandfitmagazine.com • Healthy & Fit

39

G ive yourself your self a Health Give Give yourself a G R E E N w or kout Hamstring strains GREEN workout GREEN workout How to avoid and deal with the debilitating strain. by Dr. Todd Harburn

by Cari Draft, BS, CPT - ACE-Certified Personal Trainer & owner EcoTrek Fitness

by Cari Draft, BS, CPT - ACE-Certified Personal Trainer & owner of EcoTrek As the populat ion become s more more environenvironPersonal - and and you’ll you’ll

by As Cari BS, CPT - ACE-Certified Trainer of EcoTrek love & owner how that fresh air feels,Fitness love how cir- from brands like Smartwool theDraft, population becomes Smartwool and Patagonia Patagonia mentally conscious, they these training locally staff and/or a physical bruising through occurs inyour the area inIfthe next not a athletic lthough injuriesways can culating are seeking seeking ways culating through your body. arebrands available or online. mentally conscious, they are you’re availabl e Smartwool As to themake population becomes more environand you’ll love how that fresh air feels, cirfrom like and Patagonia their exercise therapist, a rehabilitation program. This few daysorand there maya be a palpable occur inroutine any athletic more orecoeco- runner, runner, don’t have bike, just for to make their exercise more or don’t have mentally conscious, they areroutine seeking ways culating through your body. available locallywith or online.

If you’reatgo not a aare program is started gentle range of defect, or softIt’s spot, in the muscle the activity, hamfriendly without exercise depende ncy on massive brisk walk. low-imp act but increase s motion, In Michiga Michigan exercise can be be chalchalfriendly without dependency on prevalent massive brisk walk.

It’s low-impact increases n warm outdoor to make exercise routine more ecorunner, or don’t have a bike, just go for a ice and moist pack can injury site. string strains are amounttheir s of energy or shiny manufactured your heart rate, and it’s a great way to keep lenging months, but amounts of energy or shiny manufactured your heart rate, and during the winter therapy with outdoor eventualexercise progression to Most strains are treated but non-surgicalwitha the onset ofbe thesure fall tobrisk walk.

Michigan canmonths, bea chal-but friendly without dependency oner, massive It’s low-impact increases In equipme nt. If you’re gym-lov in touch with friends without consum ing “EcoTre “EcoTrekkers” it for more equipment.

If you’re a gym-lover, be sure to in touch with friends consuming kkers” have been doing it gradual stretching and strengthening for ly.

Th ose at, or near, the muscle attachsports seasons for high more amounts of energy or shiny manufactured heart rate, and it’s a great way to keep lenging during the winter months, but look for one with eco-frie ndly qualitie s, your extra a happy hour stint. Add program than five groups of lookschool forIfone eco-friendly qualities, extra calories during years.

Year as the injurybeen begins to heal in mentcalories either atduring the pelvis or the knee and with college athletes be as well as ‘round, groups of equipment. you’re a gym-lover, sure to “EcoTrekkers” have doing it for more in touch with friends without consuming bring a reusable water bottle, and set the aasometimes daily walk to your lunch hour, carpool to EcoTrek EcoTrek Fitness enthusiasts (and even some bring a reusable water bottle, and set the daily walk to your lunch hour, carpool to the natural healing process. require surgery, although weekend athletes who participate in fall Fitness enthusia sts (and even some look for one eco-friendly qualities, calories during a happy hour stint. Add than five years. Year ‘round, groups of treadmi ll towith a higher incline so uses less extra the grocery store, ride your bike to Not surprisingly, the mostuch, frequently those are to much less common.

In these bowling leagues. people people fresh-off-the-couch, whosome would treadmill toand a higher incline so ititset uses the grocery store, ride your to work, work, fresh-of f-the-co who would Fitness enthusiasts (and even bring asoftball reusable water bottle, and theless a daily walk your lunch hour, bike carpool to EcoTrek energy.

Some gyms have linked into the take hiking or gardenin asked question by the athlete with a g -latterup situations, MRIs are helpful inof A strain actually is a tear of a muscle any these never energy.

Some gyms have linked into the take up hiking or gardening -any of these never call themselves “exercise lovers”) find call themsel ves “exercis e lovers”) who wouldfind treadmill to a higher incline so it uses less theactivitie grocery store, ride your bike to work, people fresh-off-the-couch, power system grid with s can hamstring injuryoutdoor is, “when can I return determining ifhave surgery is necessary. or tendon, which cantheir rangestationa from ary biyou feeling fit and toned their power system grid with their stationary biactivities can have you feeling fit and toned their groove outdoors, exercising on trails, groove s, exercisi ng onfind trails, energy.

Some gymstoput have linked intotothe take up ortreatment gardeningof--a common any of these never callTh themselves “exercise lovers”) cycles and stretch actually pedal-po wer great to and play?” is no specifi answer asand rocks without Thhiking e initial minor a more serious the investm ent of cycles and actually put pedal-power tobigreatactivities without thehave investment of aa gym. gym. and evenere using trees, parkc benches benches even using trees, park and rocks power system grid with their stationary can you feeling fit and toned their groove outdoors, exercising on trails, use!complete But what if you’re looking this varies highly with each individual strain consists of crutches during the tear.

The hamstring muscles reduce in use! But what if you’re lookingtoto togreat reducewithout ineven theirusing workout routine.

Working out with with their workou t routine.

Working out cycles actually put pedal-power the investment of a gym. and trees, park benches and rocks yourand persona l carbon and depends on one’s own healing fi rst week with intermittent ice applica(i.e. posterior thigh muscles) are footprin t aabit more?

What clothing isis best for green workou ts? other bit more? your personal carbon footprint What clothing best for green workouts? other people is one of the most effective people is one of the most effectiv use! But what if of you’re looking to reduce in their workout Working out with e progress, which isroutine. impossible to predict tionwant for 20pieces to 30 minutes, three to four composed the semitendinosus, You that won't leave you soakways You want pieces that won't leave you soakways to stick with your workout plan;keepkeepto stick with your workou t plan; your personal carbon footprint a bit more?

What clothing is best for green workouts? other people is one of the most effective for any one person. times per day to allow for pain and semimembranosus, and biceps.

Thyour ese Could it be any easier than bringing ing in ----which means moistur e-wick- ways ing Could it be any easier than bringing yourYou ing insweat sweat which means moisture-wickingto each other accountable helps you allget get each other account able helps you all Usually, hamstring strains take a swelling to decrease.

Please remember three muscles allow for bending of the want pieces that won't leave you soakstick with your workout plan; keepworkout outdoors? ing fabrics that help wetness evapora te fit workout outdoors? ing fabrics that help wetness evaporate fit faster.

You can do it too, right in your faster.

You can ithelps too,Thright inget your minimum of six weeksdo to heal. e all that for any injury,means it is always ice a lesser extension Could knee it be and, any to easier thanextent, bringing your ofingquickly. in sweat -- which moisture-wicking each other accountable you You also don't want or pants own quickly.

You also don't wanttops tops ornot pantsfit ownbackyar backyard! d! athlete, however, should not focus on application for the fi rst 24-48 hours, hip or sjoint. workout outdoors? ing fabrics that help wetness evaporate faster.

You can do it too, right in your Somethe exercise just feel better outside -- bi- that are too baggy or loose; they let sweat Some exercises just feel occur better when outside -- bi- that baggy orwant loose; they sweatown that backyard! as the absolute date for return. The heatare and use ofdon't ice therapy should the Youtoo also tops or let pants cyclingHamstring or runningstrains are great examples -- es- quickly. collect on your skin.

Organic cotton isn't as Cari Cari Draftisis anACE-Ce ACE-Certified Personal cycling or running are great examples -escollect on your skin.

Organic cotton isn't as disappointing aspect is thatrtified in short Draft always be done over a thin towel and contracted muscle is suddenly stretched an Persona l Some exercises feel better -- bithat are too baggy or loose; they let sweat pecially whenjust theroutine alternat iveoutside isisaacold and good atatmoistur e-wicki ng asasbamboo season sports such as football, soccer, not directly on the skin. in seemingly activities, such as , but Trainer Trainer who makes “house calls” and is pecially when the alternative cold and good moisture-wicking bamboo, but who makes “house calls” and is cycling or cardio runningmachine are great. examples collect on your skin. Organic cotton isn't as Cari Draft is an ACE-Certified Personal lonely Exchan ge-- esyour the process ingthe isisathlete’s more cross-country, that time frame Th ereafter, team mentally- and running.

Themachine. athlete feels a sudden environ also also the owner founder EcoTrek Fitlonely cardio Exchange yourgood theat processing moreas environmentallythe owner && founder ofofEcoTre who makes “house calls” and kisFitpecially when the alternative isfor a cold and moisture-wicking bamboo, but Trainer treadmil l televisio n-watch ing 45 minutes friendly ; the constitutes the majority of the season, physician, orbest primary care physician, pullingtelevision-watching or popping sensation, followed fabrics are man-ma de and ness, ness, the original outdoor group workouts friendly; the best fabrics are man-made and treadmill for 45 minutes the original outdoor workouts the owner & founder of group EcoTrek lonely cardio machine.

Exchange your processing is more environmentally- also of taking a pedal around your neighbo rhood whereas inMichiga longer season sports such asFitmight prescribe anti-infl by immediate pain, causing a limp and thehave syntheti c qualitie s. ammatory Great ininWest West Michigan! have synthetic qualities.

Greatbase baselayers layersness, of taking a pedal around your neighborhood n! the original outdoor group workouts the best fabrics are man-made and treadmill television-watching for 45 minutes friendly;

A

difficulty in walking. Swelling and of taking a pedal around your neighborhood

medication and in working with the have synthetic qualities. Great base layers

softball, bowling, basketball, and hockey, in West Michigan!

UNI UNIQUE OUTDOOR QUE OUT DOOR GRO GROUP WORKOUTS UP WOR KOUTS UNIQUE OUTDOOR now in the the no w in GROUP WORKOUTS

LANSING LA now inING the NS area!

LANSING are a! area!

CLIP CLIPTHIS THISAD ADFOR FOR

Unique outdoor group workouts for ALL fitness levels ~ Grand Rapids, Grand Haven, Norton Shores, Muskegon, Coopersville, Holland, Allendale, Grandville, Jenison, Rockford, Portland, Kalamazoo, Traverse City and now

$2.00 OFF $2.0 0 AD OFF CLIP THIS FOR ONE $12SES SESSION ONE $12 $2.00 OFFSION ONE $12 SESSION Eco EcoTrekFitness.com

TrekFitness.com EcoTrekFitness.com expires 9-30-11 expi res 9-30 -11 expires 9-30-11

LANSING!

si gnup@ecotrekfitness.com signup@ecotrekfitness.com signup@ecotrekfitness.com 40

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2011

there is more of a chance of return for the remainder of the season.

Regardless of the eventual return to play date, these injuries will most likely bother the athlete to some extent for the remainder of that season.

Stiffness, tightness, and minor discomfort can take several months to completely resolve.

Athletes should also be aware that if they attempt to return to their sport too soon, they risk more chance of re-injury.

As a team physician, I encourage athletes to offer assistance to your coach and his/her staff in some capacity while you are recovering from your injury, especially if the athlete has a possible interest in eventually entering into the coaching or athletic training professions. Despite being injured you are still an important member of your team and you also need to be supportive of teammates and coaches — they will appreciate that immensely.

A final important aspect is that, while

of having one.

All too often, athletes do not take the stretching session at the beginning of practice or at the beginning of their run seriously; rather they just go through the motions. So remember this the next time you are at practice or getting ready for that cross-country or tennis match or your weekly bowling league.

Hopefully, you will never sustain a hamstring injury during your athletic career, whether in organized sports or during your own personal recreational sport or exercise activities.

However, if you take the time to stretch slowly and properly before your activity, you can at least potentially reduce the risk of a strain.

the occurrence of hamstring injuries will never be eliminated completely, proper pre-season and pre-practice conditioning and stretching can reduce your risk

Todd E. Harburn. D.O., FAOASM is the Orthopedic Consultant/Team Physician at Hope College for football and lacrosse. He has a practice is Okemos. Reach him at (517) 908-3360.

It’s not how many times you fall ... It’s how soon you can get back into the game.

Dr. Todd E. Harburn knows what it’s like to play the game and how important it is to compete at your best on the field or in life.

He combines years of experience as a player, with caring, compassionate orthopedic care to get you, or your loved one, off the sideline and back into the game.

We can help!

• 22 years of experience as Collegiate Team Physician Football • Orthopedic Consultant/Team Physician Hope College Football and Lacrosse • Assistant Clinical Professor Orthopedic Surgery Resident Program IRMC/MSU-COM • Orthopedic Surgery - Board Certified, Sports Medicine Certified, Fellow, AOASM

1841 Newman Road • Okemos, MI 48864 Ph: (517) 908-3360 F: (517) 908-3368 harburnsportsmedicine.com

SEPTEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

41

Diet

Snack smart

Snacks can be a nutrition boon or a pitfall. by Gina Keilen or many people, snacking is a pastime. Consider the bag of chips watching TV, cookies in the car, and the candy bowl at the copier.

All that snacking can equate to a fourth meal. According to research, the amount of snacking has increased to account for nearly 600 additional calories throughout the day.

But snacking doesn’t have to be a nutrition nightmare. Depending on the food, snacking can provide important nutrients. Many Americans come up short on recommended daily servings of fruits, vegetables, whole grains and low-fat and fat-free milk products and smart snack choices can fill those gaps.

Healthier options, such as whole fruit or a handful of nuts, are nutrient-rich choices that are also more apt to satisfy hunger.

Here’s how to snack smart: Start the day with breakfast. Eating breakfast kick-starts metabolism and may combat the mid-morning munchies that can lead to impulsive nutrient-void snacking. For the best hunger-curbing

F

Super snacks For a satisfying snack, combine foods from at least two food groups.

• yogurt and granola • apple and peanut butter • fruit and cottage cheese • cheese and crackers • celery, peanut butter, raisins • cereal and milk • graham crackers and milk • apple and a piece of cheese

results, eat a breakfast that includes at least one food that’s a good source of protein.

Be mindful of your body’s hunger and fullness cues. Many times, the feeling of hunger is actually thirst. Try drinking a glass of water first and see if you’re still hungry. Eat what you’re hungry for, eat slowly and pay attention to your body so you know when you’re satisfied and ready to stop eating.

Be aware of the number of servings in packaged snacks. The amount of calories listed on a package is the amount in one

serving—the package may contain two or more servings.

Some beverages such as frothy coffees, sugary sodas, and smoothies may contain more calories than expected, which can quickly add up. These drinks can fit into a healthy diet, just be conscious of portion size.

If hunger pangs haunt you at night, try eating smaller, more frequent meals and snacks during the day to help you stay satisfied 24/7.

To make smart snacking easier, prepare healthy snacks in advance. Stash whole fruit or whole grain crackers in your purse or desk. Fill baggies with trail mix or cut-up vegetables to keep on hand.

Occasional treats can fit into a healthful diet, but most often, use snacks as a way to get needed nutrients.

Gina Keilen is a registered dietitian formerly of the Greater Lansing area, now living in Howell. She works at University of Michigan Hospital as a Food Service Manager.

Ads for active people!

For rates in Healthy & Fit, please call (517) 244-1844.

42

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2011

Fitness

The fountain of youth?

Functional strength training can improve your wellness. by Justin Grinnell hese days our fitness industry provides so many workout options.

There are classes around the clock that include yoga, Pilates and Zumba, as well as traditional options like aerobics and spinning.

They’re all great, but strength training remains the most important part of a workout program. That being said, we need to focus on function and real world strength, not necessarily isolation of individual muscle groups. Science has shown that a higher frequency exposure to training each body part and a multiple exposure to rep ranges outperforms the old-fashioned idea that once a week, three sets of 10 is enough.

Got that? No more sitting on a weight machine and pushing the pin in the weight stacks. You need to get on your feet and start to lift some real weights!

Your weight training arsenal should consist of dumbbells, kettlebells, and barbells with weight plates, cables, and TRX suspensions straps.

Why is strength training considered

T

the fountain of youth? Strength training is the only way to build muscle tissue while simultaneously increasing the resting metabolic rate. Strength training also increases bone density, and increases strength. Functional strength training provides the ground work for injury reduction and post-rehabilitation.

Strength training has the most bang for your buck, more than any other fitness tool.

You have to challenge yourself with heavy loads between six to 15 reps. That means the weight has to be where you can at least lift it for five reps, but it becomes very difficult to perform another sound rep at 14-15 reps.

It has to be tough!

I promise one other thing: You will not get bulky. My women clients are usually the ones who are most worried about this, although men worry too. Eating too much and moving too little makes you bulky. Perform compound movements that work more than one muscle group at a time in a balanced approach. There are five major movement actions that should be included in a weight-training

GET YOUR

FITNESS KICKS!

program.

They are: • Full-Body (squat and press, Turkish Get-up, Power Cleans) • Upper-Body Push (push-ups, bench press, shoulder press) • Hip-Dominant (Deadlifts, Leg Curls, Step-ups) • Upper-body Pull (pull-ups, TRX Rows) • Knee/Quad Dominant (squats, lunges)

I will be posting a complete weight training workout video with sets and reps on the Healthy & Fit Magazine website. Check it out at healthyandfitmagzine.com.

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or mystateoffitness.com.

Feel better with

CranioSacral Therapy

Join the best in martial arts and fitness. We offer a variety of fun, progressive, and unique classes for your health and fitness needs. Come as you are and join the family.

Try martial arts classes for free!

We also have: • MMA Training • Muay Thai Kickboxing • Self-Defense • Globo-Flow Movement Therapy Yoga • Fitness Classes • Personal Training • Brazilian Jiu-Jitsu & More!

Vist our site for a full list www.amafa.com

(517) 372-1482 American Martial Arts and Fitness Academy 15990 S. US 27, Lansing, MI 48906 Owner/Head Instructor: Dan Smith 7 black belts and highly ranked in others Women’s self defense instructor at MSU

SEPTEMBER 2011

Johanna Johnson, NCBTMB Specializing in CranioSacral Therapy 1650 Kendale Blvd., Suite #100 East Lansing, MI 48823

517.927.3732 www.healthyandfitmagazine.com • Healthy & Fit

43

Fitness

It’s all in the shoes

Make sure you wear the right shoes. by Pat Hagen s I left a restaurant one Sunday morning, I passed an older gentleman that used a cane and held onto his wife’s arm to stabilize himself while waiting at the curb for his ride. I smiled and said good morning as I passed by and then found myself doing a double take. As a fitness professional, I tend to look at certain things, like posture, gait and yes, even shoes.

This gentleman was wearing the popular “rocker” type shoe that is marketed to tone muscles and improve posture, circulation and your overall health, just to name a few of the claims.

His posture was obvious and I could guess what his gait might be, based on the walking aids used (the cane and his wife’s arm). What really concerned me was that he was wearing shoes that have an unstable sole design and have been

A

engineered to create instability thus challenging your body to find and maintain balance. I’ve been taught that you do not try to perform a move on an unstable surface unless you are first able to successfully accomplish it in a stable environment. Makes sense doesn’t it?

Concluding that improving his well being was his goal, I re-read a few studies that

have been performed on this very topic. Here’s a very brief description and conclusion of the studies.

Two studies funded by The American Council on Exercise (ACE) conducted at the University of Wisconsis-LaCrosse using 12 female subjects each, compared three brands of “fitness shoes” and a popular brand of running shoe. During the first study oxygen consumption was measured to calculate caloric expenditure. Heart rate and ratings of perceived exertion (RPE) were also assessed to measure exercise response.

The second study measured EMG levels in the calf, thigh, butt, back and abdominal muscles using each of the four brands of shoes. Each study was conducted with participants walking in both fitness shoes and regular athletic shoes. The result was that there was no significant difference in the EMG levels, heart rate, oxygen consumption, caloric

Add Class to your life!

Fall 2011—Open to all Adults MSU Alumni Association

EVENING COLLEGE Asian Wellness for the Seasons: Tea, Tai Chi, and Foot Reflexology; Ballroom Dance; Beginning Archery; Birding Walkabout; Biking Enjoyment for Fall; Body Conditioning; Body Sculpting; Brain Health; Culinary Arts: Dry and Sprouting Food; Culinary Arts: Pressure Cooking; Frederik Meijer Gardens and Sculpture Park Tour; Go Fishin’: Tackling Tackle; Golf Instruction; How to Meditate; Ice Skating; Making a Difference

By Being Yourself; MSU Tree Walkabout; Personal/Family Security for Travel and Everyday; Wine Country Tour; Yoga Exercises.

Call 517-355-4562 or visit alumni.msu.edu/eveningcollege Evening College/MSU Alumni Association/University Advancement MSU alumni member discounts available.

44

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2011

expenditure or RPE. The study concluded that “wearing so-called fitness shoes will have no beneficial effect on exercise intensity or caloric expenditure compared to wearing regular running shoes. Additionally, there is no evidence that wearing shoes with an unstable sole design will improve muscle strength and tone more than wearing a regular running shoe.”

Associate professor of internal medicine at Rush Medical College in Chicago, Najia Shakoor, MD concludes that more research is needed to see who they (toning shoes) are appropriate for.” She has given a thumbs down for people with arthritis.

Her research shows that flat, flexible shoes that are the complete opposite of the rocker bottom shoes, are more joint-friendly. Consumers Reports found many complaints related to the fitness shoes including foot, leg and hip pain as well as tendonitis. As with any new and trendy product, do your research and draw your own conclusions. But let the buyer beware.

Now, to answer the question that you’ve probably wondered from the opening paragraph: Did I turn around and advise the couple that a more traditional walking shoe would be more appropriate? Yes, as hard as it was, I did. My philosophy is to avoid the risk of fall at any expense. The rate of full recovery for seniors that fall and experience a hip fracture is poor. The wife commented that her husband found the shoes difficult to walk in and intended to replace them. For his health, safety and welfare, I pray that he did.

HEALTHY & FIT mAGAZINE 12 issues for $18 www.healthyandfitmagazine.com

NEVER mISS ANOTHER ISSUE!

Pat is a Certified Personal Trainer and the owner of Bodies In Motion Personal Training in Okemos. You can reach her by calling 517.381.8348.

Girls fastpitch softball instruction!

Since Opening in 2007, West Coast Fundamnetals students have achieved: • 2 Collegiate National Titles • 1 National Tournament MVP • Over 30 College Scholarships • 4 Pitchers in the MHSSA Semi/Finals

WCF

West Coast Fundamentals (517) 420-1099 www.westcoastfundamentals.com

SEPTEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

45

Health

It’s back to school!

What does your report card say about you? by Lisa Marie Metzler ow that you’ve got the kiddos back on the bus and in school it’s time to get back to you. But what will your report card say about your progress? Do you manage your time well? Are you eager to learn? Here’s some tips to ace your own report card.

N

If you think of your workout times as being as important as a business meeting

Is eager to learn

Takes initiative Just like first day of school jitters you may be a little nervous about getting back on the scale after a summer of too many Mai Tai’s and s’mores but a starting point is essential for goal setting.

I recommend weighing in once a week, the same time of day each week; before working out or eating.

Take your measurements (using a cloth or fiberglass tape) once a month.

Sometimes you won’t see any weight loss on the scale but you’ll see it in your measurements. That’s still great news!

You’re toning up and heading toward a smaller size even if the scale doesn’t budge!

Chest: Measure around the fullest part of the chest/breast area. Ladies, remember you are not necessarily losing inches just in the front but the unsightly “overhang” area in the bra-line area too!

Abdomen: Place tape level with your belly button.

Hips: Measure around the largest circumference.

Waist: Measure around the narrowest part of the torso.

Thigh: Midway between hip and knee so you measure the same place each time.

Triceps: Midway between shoulder and elbow.

Doesn’t manage time well Don’t worry, you can still turn this negative comment around by the next marking period. It’s hard enough to manage all the kid’s schedules with field trips, after school activities and ortho appointments let alone pencil in some time for yourself but if penciling in your spin class or gym time is what it takes to get serious, then do it.

46

Sports-Tracker.com, a free app for those who love to play outdoors.

Analyze your performance, store your training data and even utilize map calculators to log distance and speed performance.

or doctor’s appointment you’re more likely to show up.

Try some these fun timesavers to help manage your precious time. Go to fitday.com to track and analyze your progress. If you have a smartphone try these highly rated free and inexpensive apps: MyFitnessPa.com, a free app that keeps track of your calories and nutritional intake. So if you’re scarfing down too much sugar or not getting fiber you’ll know it.

Gym Genie, from iTunes (.99 cents) has over 600,000 combinations of workouts so you won’t be bored.

GymGoal, from iTunes ($3.99) contains animated exercises, various tracking options from body measurements to cardio and strength workouts and it will even let you know if you’re neglecting a muscle group based on your exercise history.

Healthy & Fit • www.healthyandfitmagazine.com

You are the teacher’s pet! You’re eager to learn new things on your own.

You delve into trusted websites like eatingwell. com to get the scoop on easy, tasty and healthy new recipes and snacks. When you want to learn how to do a Bird-Dog or Hay Bailer you head over to acefitness. org. Sometimes you need a little nudge or want to know what real peeps are wearing for comfy workout gear so you chat with other peeps like you at sparkpeople.com.When you’re bored you don’t head to the fridge but log onto prevention.com/braingames for a fun diversion.

Never completes assignments in allotted time Your teacher doesn’t have a clue here because there is no allotted time to complete this assignment. When you’re trying to get in shape and eat healthier there is no due date. This is a process that often involves baby steps and an ample amount of time to meet your goal. Rushing on this assignment by participating in quick, fad diet plans or lofty fitness goals will only lead to re-doing the same homework over and over until you finally give up and fail.

Just like school, you need to show up, pay attention, have fun learning, enjoy recess and eventually graduate into your new healthy lifestyle!

SEPTEMBER 2011

Yoga • Pilates Group Coaching • Personal Coaching www.mystateoffitness.com 2655 East Grand River East Lansing, MI 48823 517.708.8828

Located on the corner of Park Lake and E. Grand River Next to Foods For Living

Proudly sponsored by:

October 8, 2011

10:00 a.m.

Hawk Island County Park Register Today: (517) 371-5437

www.JAmidmichigan.org