Healthy & Fit Magazine April 2011 by Healthy & Fit Magazine

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

Healthy solutions. Fit results. A better you. www.healthyandfitmagazine.com

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April 2011

FIT OVER 50!

Thomas Matt, (at left), Todd Nichols, Debra Scutt, Chris McBride, Paul Young and Tina Sharkey make up our 2011 “Fit Over 50!” class, as picked by a top-notch panel of experts. Read more on page

ALSO INSIDE:

15 DIET MYTHS

Don’t let your food fool ya!

25 TAKE YOUR TIME

Enjoy life with these tips

30 UNLOCKING YOUR MIND How hypnosis can help

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APRIL

APRIL 2011 VOLUME 7: NO. 1

Fit Over 50!

Six local individuals are recognized for being the model of fitness.

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

12 13 14 15 24 25

APRIL 2011

Is topical flouride worth it?

When it comes to protecting teeth, flouride works.

Herbs and spices

Boost food flavor and nutrition by adding herbs and spices.

Light therapy benefits

A healthy source of blue, red and infrared light.

Diet myths

Don’t be fooled about food and your health.

Deep tissue massage

Here’s a quick lesson on what this type of massage does for you.

Take your time

Keeping things in perspective and slowing down can make your life more enjoyable.

27 28 29 30

A well-equipped kitchen

A kitchen with the basics doesn’t have to break the bank.

Five awesome TRX moves

Strap yourself in for this intense workout’s ride.

How does your shopping score?

NuVal makes comparing nutrition (and shopping healthy) easier.

Unlocking your mind

Hypnosis is a powerful, helpful tool.

ON THE COVER: Tom Matt

After suffering a bout of pneumonia nearly two years ago, Matt turned his life around. He eats, breathes and lives a very healthy lifestyle. Check out his story on page 22.

www.healthyandfitmagazine.com • Healthy & Fit

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PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

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

Congrats to our ‘Fit Over 50’ class fter sifting through the countless entries for this month’s exciting new feature, “Fit Over 50”, I had a chance to chat with everyone who was selected by the committee. To a person, these individuals made huge changes in their lives, were inspired by others and now, get their due. One characteristic common to all: They were humble. They didn’t have a sense of entitlement. They didn’t expect to be selected, although most of them were delighted. And proud. It was fun and refreshing to witness this reaction from people who clearly earned the respect from all of us on the panel. It truly justifies the effort we put into this special edition. Is there a correlation between age and that sense of entitlement? Maybe. But wisdom through the years tells me--as do the people featured on the pages that follow, along with the many who entered--that to achieve true reward you have to work hard and put in your time, expecting only a personal reward. You have to work for yourself. You have to take care of yourself and let the chips fall where they may. It’s good advice. These are great stories. And you know what? Hopefully this round of Fit Over 50 will inspire others to make changes. There are plenty that deserve recognition, but none that are entitled. We want to hear from those people. Until then, check out page 17 and most of all, enjoy the issue.

P.S. We plan on doing this feature again next year. And, more urgently, are looking for entries for our Fit Over 60+ feature planned for later this year. Check out page 20 for details. APRIL 2011

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING EDITOR Karen Giles-Smith www.TheWellnessWriter.com CONTRIBUTING EDITOR Courtney Siekirk 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

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APRIL 2011

Fit Features WE S S M I T H When Wes Smith, 24, of Lansing, noticed himself getting bigger and bigger, he decided it was time to take charge of his health. “I wasn’t eating or feeling the greatest,” says Smith. “I wanted to look better and feel better.” Luckily, Smith landed a job that involves a lot of physical activity. He also joined a gym and made some changes to his eating habits. “I control my portions and cut back on fast food and sugary drinks. Six months ago I joined Gym Bumz which is open 24/7 so I can work out anytime. I try to get there more than four times a week and concentrate on cardio and working different muscle groups. I try to get friends to go with me which helps keep me motivated. And every now and then my fiancée and I work out together with Jillian Michaels exercise DVDs. I enjoy working out—it’s a great outlet for my extra energy and frustrations.” Smith has noticed improvement in his strength, endurance, and energy. “I’m ready to go,” he says. “And I’m more pleasant to be around—so says my fiancée.” Smith has also noticed that his waist and shirt size have decreased. “I can tell I’ve slimmed down and gained a lot of muscle. My confidence got a boost—I feel better about myself. I like knowing I’m making a conscious effort to keep myself healthy. I like how I am now and don’t want to go back to my old habits.”

CA ROL HUH N Carol Huhn, a 36-year-old mom from DeWitt, was inactive but wanted to be a healthy role model for her daughter. In addition, her cholesterol was high and she had some baby weight to lose. “I ran in spurts ever since high school, but never stuck with it for more than a few months,” says Huhn. “This time I eased into it with The Couch-to-5K Running Plan from CoolRunning.com and have been running regularly ever since. Now I’m training for my first half-marathon.” Along the way, Huhn discovered more than a love for running. “I’ve realized that I’m important, too, and need to take care of myself. The absolute best change I see is that I’m a better person when I am active. I feel better when I work out regularly. I have more energy. I am a better mom, wife, employee and friend. I’m a better me.” Huhn has a support system in place that keeps her motivated. She and her husband value fitness and have invested in a home gym so they can work out regardless of weather or child care needs. “I also found inspiration in a book called Run Like a Mother by Bowen and McDowell as well as their Facebook page. These ladies struggle with a lot of the same things I do, most notably the delicate balance between parenthood, work and exercise. I get additional support and accountability from DailyMile.com, a social networking site for athletes of all ages, shapes, sizes and abilities. If I, as an overweight mother of two young kids with a full-time job, can find a way to fit exercise in, so can you.”

E L E A NOR WA S S O N After taking her first fitness class at age 40, Eleanor Wasson was hooked. “It was an hour of floor exercises and the feeling after working out was a whole new feeling for me,” says Wasson. “It made me decide that I needed to keep my body and mind as strong, alert and young as I possibly could.” Now 70 years old, Wasson takes weekly Jazzercise classes in DeWitt. “I so look forward to the classes. It’s a part of what I am. The great feeling I get afterwards and the social aspect keep me motivated. I also enjoy walking outside and on my treadmill, but the group classes are so much more fun.” In addition to staying physically fit, Wasson is also conscious about nutrition. “I pretty much stick to a healthy diet that consists of very little red meat, a lot of vegetables, broth soups and fruit. I don’t actually diet and haven’t had a weight problem, as such. Like many people, I would like to lose that proverbial 10 pounds, but I try to concentrate more on just staying healthy. For my age, I consider myself very fortunate to be able to work out. Most people are surprised that I’m the age I am. I enjoy keeping very busy running a business, so it’s important that I’m physically and mentally able to do so.”

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. APRIL 2011

www.healthyandfitmagazine.com • Healthy & Fit

The Truth About Back Back Pain Pain The Pain TheTruth Truth About About Back Don’t even think of taking another pill until you read this!

Don'tEven EvenThink ThinkOf OfTaking TakingAnother AnotherPain PainPill PillUntil UntilYou YouRead ReadThis This Don't Do You Have Any of the Do You Have Any the Do You Have Any ofofthe Following Conditions? Following Conditions? Following Conditions? • • • • •

• Lower Back Pain

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Having back and leg pain can bring life to a

Havingback backand andleglegpain paincan canbring bringlife lifetotoa a Having standstill. standstill. standstill.

CouldThis This Be The The Solution Solution Could Could This BeBeThe Solution ToYour Your Back Pain? BackPain? Pain? ToToYour Back My name Dr.Jean-Guy Jean-GuyDaigneault, Daigneault,owner ownerofof of My name isDr. Dr. Jean-Guy Daigneault, owner My name is is Rassel-Daigneault Family Chiropractic. Over Rassel-Daigneault Family Chiropractic. Over Rassel-Daigneault Family Chiropractic. Over thethe the10past 10 years since we’ve opened the doors, past 10years years sincewe’ve we’ve opened doors, I’ve past since opened thethedoors, I’ve I’ve seen hundreds of people with back painthethe seen hundreds of people with back pain leave seen hundreds of people with back pain leave leave pain the office pain free. Because I’ve it office free. Because I've seenit itwith with seen my own office free. I've seen withpain own Because eyes, I strongly believe...my own eyes, Imy strongly believe... eyes, I strongly believe... Back pain NOT "just aa part life" and Back pain is NOT “just part of life” and Back pain is is NOT "just a part ofof life" and somethingyou you have live with. something you have to live with. something have toto live with.

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Success! by Karen Giles-Smith Dan Earl

Tired of his weight and body shape, Dan Earl, 31, of DeWitt, decided that 2010 would be the year he shed the extra pounds. Over six months, Earl dropped 108 pounds and regained energy, stamina and his former fit self. Here’s how he made it happen. You contemplated losing weight for a while. What was the tipping point?

After!

Before!

A couple of coworkers were involved in Weight Watchers. I was interested, but not enough to spend the money to become a member. So, I looked at the materials from Weight Watchers, read about health and fitness on Livestrong. com and other internet sources, and also read Healthy & Fit Magazine. I realized that if I ate fewer calories than I needed, I’d lose weight. But, I didn’t count calories at first. I continued to eat a lot of candy and fast food. Then, a worksite wellness program was offered at work. I was embarrassed that my coworkers would know I weighed over 300 pounds.

The candy and fast food diet didn’t work for you. What did? I started tracking calories. I also learned a lot about eating right and exercising from the monthly dial-in conferences through the worksite wellness program. At first, it was difficult not to overeat. Then, I realized I had to make lifestyle changes by starting small— making little changes. For example, I was always tempted to order the creamy, cheesy stuff at restaurants. So, I researched restaurant meals online and decided what I would eat ahead of time. That took the stress away. I also started doing daily exercise— mostly running. I found a used treadmill at a garage sale for $20. I use free weights to do strength training a couple times a week. And at work, I walk the stairs at lunch. In the first week, I lost three pounds and weighed less than 300 pounds! That motivated me to keep going. I also wanted my wife to see what I looked like at the weight I was in high school.

Did you experience any challenges? A lot of people weren’t very supportive. They weren’t losing weight and were APRIL 2011

After: 194 lbs. Height: 6’ 4”

Before: 302 lbs.

still living the old lifestyle—eating lots of chicken wings. I wanted to maintain the relationships without bad feelings. Eventually, I realized that it’s the time we share that’s important, not the food.

Besides the weight loss, have you noticed any changes? I have a lot more energy and stamina. Other people in my life want to make healthy choices and positive changes, too. Now, the entire family is eating better. My six-year-old asks for healthy snacks.

What keeps you motivated to stick with it? The biggest motivation is my family. Another motivation is that I’m an inspiration to others. I can play with my kids more because I have more energy to do so. My kids love to dance and now I don’t have to stop dancing

after one song because I’m winded. I want to be healthy so I can see my grandkids. I didn’t know my grandfather—he died of a heart attack before I was born. I want to enjoy my kids, grandkids and retirement with my wife. Two years ago, I ran a 5K and a guy in his 70s beat the pants off me. I want to be that cool, active grandpa. To help me stick with it, I give myself one indulgence once a month, like a deep-fried cheeseburger. This is especially helpful for holidays.

What advice do you have for others? You’re not going to like the answer: Eating right and exercising. You don’t have to completely give up everything, like cheeseburgers. You’ll need a good pair of shoes and the will to just do it. Start with one step—one small change. Think back to what you liked to do as a kid and start there.

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

Teeth

Is topical flouride treatment worth it? When it comes to protecting your teeth, flouride works. by Dr. Susan Maples

Q. A.

While I’m trying to conserve money, I also want to do what’s best for my child. Is the topical fluoride treatment really worth it?

In a single word, “YES!” As a cavity-buster, topical fluoride is arguably the greatest value of the entire preventive (cleaning) appointment, although oral hygiene instruction and a good clinical examination are essential too. Fluoride inhibits decay, de-sensitizes teeth and inhibits the metabolism of cavity-causing bacteria. Historically we saw systemic fluoride as more beneficial than topical fluoride. Topical application might even be winning the research contest these days, although we still praise the benefits of systemic fluoride. Systemic fluoride incorporates into growing enamel (before eruption), to create an inherently stronger, more cavity-resistant structure than natural

enamel. It procures a 40-60 percent lifetime protection from decay. Dentists and pediatricians recommend water testing for families without a municipal water supply (to rule out excessive natural earth fluoridation). For kids without fluoridated water we prescribe fluoride supplements (drops or tablets) during the enamel-forming years. I really recommend a professionally calculated prescription, as too much fluoride can cause “fluorosis” resulting in permanent yellow/brown spots on teeth. Topical fluoride is that which is absorbed into the enamel structure after eruption. It soaks into the rods (pores) of the enamel but it must be continually replenished throughout life. Topical fluoride has grown in importance for children and adults alike—mostly because our diets have become so acidic. Think of the many juices, sports drinks, sodas and diet sodas we consume. One particular experience made an

Healthy & Fit • www.healthyandfitmagazine.com

indelible impression on me. In our children’s science Hands-On Learning Lab, our kids place a fluoride-soaked egg and a plain egg into a beaker of acid (white vinegar). The natural eggshell bubbles up, fizzes and even begins to spin, while the fluoride-soaked egg sits, inert like a rock, completely protected! So how do we get topical fluoride? Tap water is one source. Toothpastes and over-the-counter rinses are another. Better sources are the professionally applied foams, gels, rinses and varnishes applied to clean enamel surfaces every six months—varnishes being perhaps the best. Kids and adults who are cavity prone can increase topical exposure with a home fluoride product. Let your dentist help you determine the best fluoride protection plan for you personally. Dr. Susan Maples is a Lansing area native and has practiced dentistry in Holt for 23 years. She can be reached at 517.694.0353.

APRIL 2011

Diet

Herbs and spices

Boost food’s flavor and nutrition by adding herbs and spices. by Karen Giles-Smith erbs and spices are all the rage for their alleged curative powers. You may have heard of cinnamon to help manage diabetes, red pepper to reduce arthritis pain and garlic to ward off heart disease and vampires. But what can they really do for you? It’s true that herbs and spices add flavor to food, which is especially helpful when using less salt and lower fat cooking methods. Herbs and spices may also have health-promoting properties. Some studies suggest that certain herbs and spices may act as antioxidants, meaning that they may ward off the chemicals that damage body cells. Herbs and spices may also have antibacterial properties which may decrease risk of foodborne illness. And

disease. But the research regarding the health benefits isn’t conclusive, says Laura McCain, registered dietitian and chef at Munson Medical Center in Traverse City. “There are no definitive answers—the research results vary,” says McCain, “The health-promoting properties of herbs and spices are promising, but since there are so many confounding variables, the problem is proving it.” In order to study the effects of herbs and spices, instead of using whole herbs and spices, certain components of the herbs or spices are made into supplements which are taken by the research subjects. “The more you extract elements out of whole foods, the more

some spices have properties that decrease inflammation which may help decrease the risk of cancer, heart attacks, diabetes and Alzheimer’s

Continued on page 26

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APRIL 2011

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Skin

Light therapy benefits

A healthy source of blue, red and infrared light. by Dr. Marcy Street or over 40 years, the medical community has documented the positive, therapeutic effects between light and our skin. Known for undeniable, restorative benefits, red, blue and infrared light can visibly enhance your skin.

we age, cells get tired and start to lose many of their functions, causing us to look tired and aged. Light stimulates our cells to become more efficient, producing increased health, elastic and collagen while it enhances blood flow and healing. The result - a more youthful appearance and healthy glow.

Shedding ‘light’ on the subject As the medical community advances towards more non-surgical methods, light therapy is in the forefront. Light therapy is natural, gentle and extremely effective, with no surgery or downtime. This therapy should not be confused with natural sunlight or tanning since no harmful UV rays are emitted.

New treatments The latest state of the art treatment with the LIGHTWAVE Therapy and Blu-Light photodynamic therapy (skin cancer prevention)is now available to patients in Mid-Michigan. The LIGHTWAVE Therapy System uses blue, red and infrared light to provide gentle, painless, safe and effective treatments to reduce the appearance of wrinkles, scars, blemishes, skin damage and improve hair loss on all skin types. Blu-Light therapy and a topical solution, treat actinic keratosis (AKs or

Wake up your cells LED light therapy is the process of converting light energy into cellular energy for natural skin rejuvenation. This means that light “wakes” up our cells. As

precancerous lesions) that have the potential to become skin cancer. Blu-Light alone can help with acne for all skin types. Stimulate life with light The connection between our health and light therapy will only continue to grow stronger. Light is universal and benefits all skin types, all age ranges and addresses many skin care needs. As this therapy gains momentum, we will see noticeably healthier skin.

Dr. Marcy Street is a board certified dermatologist, Mayo Clinic and fellowship trained MOHS skin cancer surgeon, specializing in skin cancer and skin cancer prevention. She is the Founder and Medical Director of Doctor’s Approach Dermatology, MedSpa and Skin Care Products. Call (517) 364-8170 to schedule your appointment.

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Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2011

Food

Diet myths

Don’t be fooled about food and your health. by Lindsey Toth

pril Fools’ Day may be prime time for pranks, but you’ll be one step ahead of the game when you can crack these common nutrition myths.

Myth: International superfoods have super powers. Reality: Super health benefits can be found in the produce aisle.

Mangosteen, wheatgrass, açaí berry – sure these superfoods are nutrient packed, but you don’t have to be a globetrotter to get their health benefits in your diet. Traditional produce can pack a nutritional punch on par with the exotic variety. For instance, did you know that broccoli contains many of the same anti-cancer properties as wheatgrass, but 25 times the vitamin C? Or that blueberry juice has an antioxidant capacity ranked higher than that of açaí berry juice? Both of these superfoods (along with many others) can be found locally, making you feel good about your body, budget, and carbon footprint. Myth: Eating after 7 p.m. will make you gain weight. Reality: It’s not when you eat but what and how much.

There is no conclusive evidence that eating late at night packs on the pounds. However, many late-night eaters are eating for reasons other than hunger which may lead to overeating. Night eaters tend to eat out of habit during sedentary activities (like watching TV or playing on the computer) or they may eat in an attempt to deal with emotions. This mindless grazing can result in a high calorie intake and weight gain over time. If you plan to eat at night, do so with portion control and calorie awareness in mind, and listen to your body’s hunger cues to tell you when you’re full.

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Myth: Some sugars are nutritionally better than others. Reality: Sugar is sugar.

Table sugar, high fructose corn syrup, agave nectar, honey – no matter what form the sugar comes in, it all boils down to the same thing: calories. Research shows that our bodies process various forms of sugar in similar ways and that one type of sugar is not more likely to contribute to weight gain than another. If you want to watch your sugar, try limiting added sugars overall, for example cut back on pop and candy.

Lindsey Toth, MS, RD, is a registered dietitian, professional speaker, and freelance writer. Originally from Pinckney, MI, she currently lives in Boston. Visit her at www.LindseyToth.com.

APRIL 2011

www.healthyandfitmagazine.com • Healthy & Fit

Healthy & Fit â&#x20AC;˘ www.healthyandfitmagazine.com

APRIL 2011

How do you define

fit?

There are almost as many ways to define fitness as there are ways to becoming fit. Is a fit person a runner? A cyclist? A vegan? A weight lifter? One question that stood out during this discussion: Is it more impressive to compete on a high level as a triathlete, or stay in shape (and sane) with a full time job and three children to raise? The Healthy & Fit Magazine “Fit Over 50” panel wrestled with these questions. The panel, featured at right, was charged with the task of finding individuals in the readership area that help define fitness. The panel screened several applications, picking out six individuals who they agreed, exemplified fitness for a variety of reasons. Take a look at those selected, see what these individuals believe it takes to stay healthy and fit, and you’ll read some inspiring and touching stories. For whatever reason, they were motivated to become fit and keep it going.

They prove it’s never too late to improve your life for the better. A special thanks to David Hutchins who chaired the panel and helped put this idea into motion. Enjoy this special feature on the following pages. Because we had such a great response, we’ll do this again next year. And, check out page 20 for our Fit Over 60+ call for entries!

APRIL 2011

MEET THE PANEL DAVID HUTCHINS David Hutchins is a healthy lifestyle guru. He is an MSU graduate and is a health and life insurance agent at W.D. Guerre & Associates Insurance, in downtown Lansing. He’s a strong believer in health and fitness for a better and more enjoyable life and one of the principles behind the Fit Over 50 panel. His motto: “Our bodies our are vehicles.”

CHRIS JOHNSON Chris Johnson is a nationally recognized speaker and author. For over 25 years he has earned the reputation of providing lifestyle modification strategies with integrity and compassion. He holds a Master’s Degree in Exercise Physiology from Michigan State University, and certifications from the American College of Sports Medicine, National Academy of Sports Medicine and the American Council on Exercise, along with over 16,000 hours of one-on-one personal training.

REBECCA KLINGER Rebecca Klinger, co-owner of State of Fitness, is a certified athletic trainer and personal trainer. Rebecca attended the Titleist Performance Institute to become a level two certified golf fitness instructor and certified golf medical instructor and is enrolled in the Gray Institute of Functional Transformation (GIFT) program. Her expertise includes healthy lifestyle management, rehabilitation of injuries, golf fitness and medical instruction, and improving sports performance of high school, collegiate, Olympic, and professional athletes.

GABE ZUSSMAN Gabe Zussman, co-owner and founder of the Trainers Studio, is a certified personal trainer. He specializes in golf fitness certified through the Titleist performance institute. He has over 20 yrs of experience in the fitness industry. He has worked as a physical therapy aide,taught group fitness classes,acted as a fitness coordinator and a health club manager,prior to becoming a partner in the Trainers Studio.

KAREN GILES-SMITH Karen is a freelance writer, wellness coach and registered dietitian based in Mason, Michigan. She specializes in nutrition, health and wellness writing and one-on-one coaching. She has written on the topics of nutrition and fitness, diabetes, distance education, child welfare, fly fishing and nature preservation for consumer and trade magazines. Karen is a contributing editor to Healthy & Fit Magazine.

www.healthyandfitmagazine.com • Healthy & Fit

MIND, BODY, SPIRIT PAUL YOUNG, 52, JACKSON

5’10” • 230 lbs • Married: YES • Children: YES (2) eing complete means making sure that your mind, body and spirit are in tip-top shape, according to Paul Young, who is chaplain at the G. Robert Cotton Correctional Facility, in Jackson. Young found that changing eating habits and exercise led to an improvement in all three areas. “I believe that regular exercise increases your physical health, contributes to good mental health and promotes spiritual health,” he said. “I enjoy the fellowship of the Work Fit gym facility (located in Jackson).” After years of abusing his body with cigarette smoking and marijuana usage, Young found new friends involved in healthy activities that he wanted to be part of. He discovered he enjoyed lifting weights and working out and decided a change was needed. “Spending time with my new friends gave me the motivation to stop smoking cigarettes and marijuana,” he said. “I couldn’t rationalize abusing my body anymore.” He’s been an ovo-lacto vegetarian for several years,which is basically a vegetarian diet (no meat), but some dairy products like cheese, butter, milk and some eggs. He lifts weights three days a week, making sure to target major muscle groups and smaller muscle groups at the same time. He says sticking with his routines has made him healthier than ever. “If you don’t enjoy your workouts you will find excuses to do other things with your time,” he said. “Incorporate a variety of exercises throughout the week and set up a consistent time in your weekly schedule to make it happen. Ask God to help you grow in a healthier direction and be the first to give Him the glory for any positive results.”

REBECCA SAYS: “I like people who make the right decisions when they come to a crossroad. Paul has found his place with mind, body and spirit and that is very important. Good for him.”

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APRIL 2011

SHE’S DEDICATED Chris McBride, 59, St. Johns 5’3” • 120 lbs • Married: NO • Children: NO

here was never a fear that Chris McBride would stray from a life of good health practices. Not a chance. So eight years ago, when she was diagnosed and treated for cancer, she turned to what she knew best to help her heal. “Exercise and a healthy, fit body, supplied with high-quality nutritious food, in the correct amounts, is essential to a rewarding life,” she said. “It wasn’t easy recovering from cancer, but I was determined to recover fully. Now I’m able to eat healthy again. It’s great to fit into clothes, and at 59, I look good in a swimsuit. That’s motivating.” She learned early in her life that being active is important. As a child she played softball, rode bikes, ice skated and rode horses. Her family never went out to eat, instead making sure to home-cook fresh vegetables and fruit. “I remember vegetable vendors in horse-drawn wagons that came down the streets of Detroit every summer yelling, ‘Strawberries! Strawberries four quarts for a dollar!’” she said. “We ate a lot of fruits and vegetables.” McBride decided in college to grow her own food and practice a vegetarian diet, which she still enjoys to this day. As an adult, she continues to stay active. She rides horses, taking care of the animals by hauling water, baling hay, cleaning stalls and grooming. She also has found a love for cycling, flower and vegetable gardening and cross country skiing. It’s how she incorporates other parts of fitness in her daily routine that sets her apart from others. “I don’t take the stairs to my office because I do calf stretches in the elevator,” she said. “I stretch my quads while my oatmeal is in the microwave and during work breaks I stretch even more.” Her advice: “If you’re going to lose weight and change your life, be kind to yourself, love yourself, and don’t give up.”

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APRIL 2011

GABE SAYS: “She’s been dedicated to fitness her entire life. I love her perseverance and motivation. The others were very imipressive, but Chris was by far my top choice of the entries. I’m glad she’s included on this list.”

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CONGRATS 2011 CLASS OF FIT OVER 50! www.healthyandfitmagazine.com • Healthy & Fit

Do you fit the bill?

+ 60 O

If you’re 60+ years old, think you’re fit and are willing to share your story with us, Healthy & Fit Magazine wants to hear from you! Visit healthyandfitmagazine.com and download a questionnaire. Once submitted, a panel of mid-Michigan’s best, and most trusted trainers, dietitians and motivators, will pick who they feel are mid-Michigan’s “Fit Over 60+!” Men and women are encouraged to apply. See Web site for full details.

Men and women who are 60+ years old, visit

0+ 6 s e g A to t n a w we m you! o hear fr dline: Dea , 2011 1 August

healthyandfitmagazine.com and enter today!

EATING SMARTS TODD NICHOLS, 53, EATON RAPIDS 5’8” • 168 lbs • Married: YES • Children: YES (2)

ourneys to better health are unique to the individual. Take Todd Nichols, for example. His was backwards and he has the documentation to prove it. Most people start on a path to wellness by walking, running or cycling then adding healthier foods. With the help of his wife, Cindy, Nichols started by eating with the Jenny Craig Weight Loss Program in an effort to drop weight and gain more energy. “I developed my habits by first remembering the daily adage ‘if it’s going to be, it’s up to me,’” he said. “I started a food journal and workout calendar. By tracking my efforts, each day brought a sense of accomplishment.” Starting the healthy lifestyle wasn’t easy. His Jenny Craig consultant knew that he wasn’t giving it his best effort and kept questioning Nichols’ dedication. At one session, after being given a “look” he decided it was time to knuckle down and really try. “I remember a light went on in my head and I decided to dig deep and not make any more excuses,” he said. “I learned, after time, how to eat correctly, then added cycling and weight lifting.” He said he eventually learned to make good food choices, Weekly workouts were a challenge at first. He started slow and easy, trying not to hurt himself but still get a good workout. He’s now part of the Playmakers triathlon swim team. His goal this summer is to compete in a triathlon. “I owe my work ethic to my old high school coach, Ted Duckett,” he said. Duckett is the father of Tico and TJ Duckett, both of whom were football standouts at Michigan State. “He installed a commitment to hard work and to never give up on anything. Whatever you want in life is just a thought a way. That work ethic had a major impact on me. It still does.”

KAREN SAYS: “It’s great that fitness has made such a difference in his life—he says his life has totally changed for the better, that he feels 20 years younger, and that he has a new appreciation for family and friends. I like that.”

A ROLE MODEL DEBRA SCUTT, 53, MASON

5’6” • 148 lbs • Married: YES • Children: YES (3) s the warden of two of the state’s largest prisons, and a 26 year veteran firefighter for the city of Mason, Debra Scutt knows discipline. “Fitness is part of my life,” she said. “As I get older, it assists me in coping with staying healthy. It’s a stress reliever and keeps me strong for the things I want to accomplish. I have stressful jobs as a warden and as a firefighter. Both jobs require that I be physically and mentally prepared for anything. I just feel better after workouts when I have sweated out my issues and have a chance to regenerate.” Scutt works out at least three times a week combining weights, cardio and stretching. She always tries to do something, even if it means squeezing a workout in after a long day at work. “I listen to my body and inner voice for what I need or want to do,” she said. “It may depend on how busy I have been that really dictates what I do.” She’s also a self-proclaimed boring eater that follows a rigid regimen. “I eat healthy about 90 percent of the time with the correct portions,” she said. “I stay away from grease, gravy and red meat.” Scutt encourages others to live a healthy lifestyle as well, telling people that fitness can help you feel better and thus, help you achieve your goals. “I’m always encouraging others to try to be better,” she said. “It’s about feeling good about you, stress relief or just being able to listen. I think it’s a good idea for people who do live a healthy lifestyle to have information available for meetings and random questions, as well as leading by example.”

APRIL 2011

GABE SAYS: “She has a stressful job and still finds the time to volunteer as a firefighter and be with a growing family. It’s hard to find an individual who can have that kind of balance to not only improve themselves, but others.”

www.healthyandfitmagazine.com • Healthy & Fit

THE TOTAL PACKAGE THOMAS MATT, 51, HOLT

5’9” • 179 lbs • Married: YES • Children: YES (2) onsistently inconsistent. Two words that summarize of Thomas Matt’s former fitness life. A life that he’s left far behind, but will never forget.Two years ago during a bout of bi-laterel pneumonia, Matt was rushed to the hospital. After spending six days there, two of which were in isolation, he recovered quicker than expected (some people never recover) because of his fitness level, which was average. “The doctor said many people don’t recover from such a severe case,” he said. “I did and was in decent shape. I decided then to devote the rest of my life to doing everying I could to improve physically. It was time to take it to the next level.” And that meant dedication. No more slipping into ruts. His groove, he discovered, means avoiding empty sugar calories, avoiding sodium and drinking at least 100 ounces of water per day. He takes vitamins, eats healthy fats, and eats primarily whole foods. Any food that comes from a box is taboo and eating at night is a mortal sin, according to Matt. He has a very detailed plan for his diet. “It’s worth it to me to eat the more quality, organic foods,” he said. Matt wakes at 4 a.m. to get to the gym for a personal training session at 5 a.m. at Go Workout. He mixes up his workouts with cardio, elliptical work, power incline walks on the treadmill and plenty of stretching. He then lifts for an hour and does plenty of core workouts. “One thing about starting early in the day is that you have the time not to rush,” he said. “I hate rushing through a workout. You want be efficient, however at 51 you have to be careful not to incur an injury. That, and when training with younger people you want to show them you still have the stuff.”

Healthy & Fit • www.healthyandfitmagazine.com

REBECCA SAYS: “Thomas has really taken fitness to a whole new level. It’s impressive. He’s motivated. He’s educating himself on the right way to stay healthy and he’s got a goal of instructing others. That’s great!”

APRIL 2011

INSPIRING TINA SHARKEY, 51, DEWITT

5’6” • 168 lbs • Married: YES • Children: YES ot too many people can remember the exact day when they decided to improve their life. Tina Sharkey can, though. She decided to live a healthier life on Memorial Day 2009. That’s when her former college roommate, Jean, who was the same age and body structure, unexpectedly died of heart disease. Sharkey weighed around 250 pounds, never exercised and thought that she was next. “I was terrified,” she said. “I burst into tears and told my doctor that I didn’t want to die. I want to live to see my children grow into successful adults, spend time with my grand kids and maybe even greatgrand kids.” After a full checkup, Sharkey enrolled in Weight Watchers and began walking. She even joined Powerhouse Gym in DeWitt and hired a personal trainer. “I figured if I paid for 16 sessions I wouldn’t back out,” she said. “It turned out to be the best decision I ever made.” Her trainer, Brian Stephenson, taught her how to eat, and how to read food labels as well. “I feel like an athlete now, a feeling I’ve never had before,” she said. “I’m a sponge. I love suggestions and help from other people and am willing to attempt any new fitness idea.” Take her first 5K. In 2009, one of her co-workers signed up for the event. Sharkey said she tried to back out, but her friend wouldn’t let her. “Since then I’ve done eight 5K races and the Mackinaw Turtle Run (which is a 5.7K),” she said. “I’m not at a place where I can run the whole race, but I’m improving.” She’s improving so much that she’s the team captain for Powerhouse Gym’s Susan G. Komen’s run. The DeWitt Junior High teacher, who has taught for more than 22 years, has also decided it’s hear goal to be a role model and inspiration for her entire community. “I’m the proudest of the impact my health has had on my current and former students,” she said. “No matter how old, unfit or athletically inept you are — you can change. It just takes time and perseverance.

CHRIS SAYS: “She’s really grasped the proper way to workout. She understands what she has to do with her body, and her diet, to stay healthy. Her support system is terrific and she’s really revamped her whole life.”

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APRIL 2011

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Health

Deep tissue massage

Here’s a quick lesson on what this massage does for you. by Julie Brunelle assage is the top treatment amongst spa-goers worldwide, and deep tissue is the most offered type of massage according to the International Spa Association 2010 Spa Industry Study. Despite the popularity of deep tissue, it is also the most misunderstood service.

Is deep tissue massage painful? Deep tissue massage addresses the deeper layers of muscle, and while more discomfort may be felt during these sessions than relaxation massage, the entire session should not be painful. The amount of pressure varies depending on what is appropriate for each layer of tissue. More pressure does not mean more release; in fact too much pressure can cause further tension. It is important to keep your massage therapist aware of what is a comfortable level of pressure at all times.

Will I be sore? Soreness sometimes occurs after deep tissue massage but should not last more than a day or two. As the body adjusts to receiving deep tissue work, the pattern of soreness should dissipate. Ice, Epsom salts, and plenty of water before and after the session will help reduce sensitivity as this transition takes place. Can deep tissue massage cause bruising? With deeper pressure comes the potential for bruising, resulting from leaks in damaged blood vessels. Certain medications and medical conditions can increase susceptibility to bruising. A professionally trained massage therapist will know how to properly release the different layers of tissue thus decreasing the chance of bruising. It is more common to have bruising after the first

few sessions as the client and body worker explore which techniques and pressure levels work best. How can I be sure I receive a proper deep tissue massage? Look for a place that only hires professional massage therapists with specific deep tissue training. Also, be sure to thoroughly complete your health history form. This provides vital information to your massage therapist that will help dictate how best to treat your issues. By knowing what to expect from your deep tissue massage, you can be sure you are receiving the best care. Julia C. Brunelle is a professionally trained massage therapist at Creative Wellness. She specializes in Relaxation, Myofascial Release, Neuromuscular Therapy, Craniosacral Therapy, and Reflexology.

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www.personaltrainerokemos.com APRIL 2011

Health

Take your time

It can make life soooooo much better. by Karen Giles-Smith ife is much more enjoyable when savored. Consider these examples from Leo Babauta, author of the blog Zen Habits and the book The Power of Less: Do Less, Get More Done: • Is a book better if you speed read it, or if you take your time and get lost in it? • Is a song better if you skim through it, or if you take the time to really listen? • Is food better if you cram it down your throat, or if you savor every bite and really appreciate the flavor? • Is your work better if you’re trying to do 10 things at once, or if you really pour yourself into one important task? • Is your time spent with a friend or loved one better if you have a rushed meeting interrupted by your e-mails and text messages, or if you can relax and really focus on the person? When moving through life at a relaxed, easy pace—in awareness—the magic of each moment is fully realized. Moments

are lived instead of missed. Recently, I realized that I spend most of my time rushing around, frantically trying to check things off my to-do list and I spend the rest of my time rehashing the past or planning for and worrying about the future. My mind told me, “There is too much to do and not enough time,” and I believed it. After attending a week-long Zen retreat, I came to understand that I’ve been stressing myself out by believing things that aren’t true. Attempting to control and manage everything by rushing, worrying and rehashing isn’t helpful. When I drop all that, I have plenty of time to do what’s important. This is my life. I can take my time—and suddenly I have all the time in the world. What’s helped the most is to periodically remind myself to be fully present in this moment. In the morning, I decide which two or three things I want to do that day. Then, I do one at a time, and practice putting my full attention on that

one task, not worrying about what’s next. It’s a lot like meditation. When I notice that my mind has wandered, I gently bring it back to the task at hand. It really works. I feel more calm and peaceful.

More tips: • If your job forces you to rush, take charge. Work with your boss to make changes in what you do and how you do it. • Do less. Lower your expectations of what you can get done in a day. Eliminate unnecessary commitments. • Allow plenty of time between tasks to switch gears or get from one location to another. • Disconnect from the electronic age. Take time to be free of interruptions from phone calls, e-mails, text messages, etc. • Realize that if it doesn’t get done, that’s okay. There’s always another day. The important things will get done.

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Spices

(continued from page 13)

diminished the health benefits,” explains McCain. In addition, the health effects of herbs and spices may be altered by other foods in the diet. For instance, studies suggest that fat in food may boost the antioxidant capacity of other foods, such as an oil and vinegar dressing increasing the antioxidant capacity of herbs, spices and vegetables in a salad. Since the science isn’t conclusive, McCain doesn’t recommend particular herbs or spices to help prevent or treat specific chronic diseases or conditions. However, she does believe in the long-term benefits of a diet that incorporates whole foods, and so she encourages her patients to enjoy whole foods and use more herbs and spices in cooking. “Find ethnicities that use a lot of herbs and spices such as Moroccan and Mediterranean cooking,” McCain suggests. “The history of the Moroccan cooking method is fascinating. The cuisine uses spices from France, Spain and the Eastern Orient. Garlic, onion, olive oil, and curry powder are commonly used but not a lot of fat or salt.”

Did you know ... Herbs

Herbs typically come from the leafy part of a plant and are available either fresh or dried. Fresh herbs have the most flavor, but don’t store well. Herbs include basil, rosemary, oregano and sage.

Spices

Spices come from the seeds, roots, bark, flowers, or other parts of the plant. They are available dried and are often ground into a fine powder. Spices include cinnamon, pepper, turmeric and cumin.

For those just starting out, McCain recommends PBS’s cooking videos on CreateTV.com and experimenting with usual fare by adding herbs and spices to salads and sauces. “Don’t use herb and spice charts—that’s too complicated,” says McCain. “When you’re making something,

open a bottle of an herb or spice and smell. If it smells like it would taste good in the dish, try it—a little at a time. My spaghetti sauce is never the same twice. Sometimes I use marjoram, celery salt or Sunny Spain (lemon pepper).” For those with some cooking experience or those willing to try new recipes, McCain suggests several of her favorite restaurant cookbooks such as The Black Dog Summer on the Vinyard Cookbook, Mustards Grill Napa Valley Cookbook, the Silver Palate Cookbook and the Moosewood Cookbook. A wider variety of herbs and spices are now available at grocery stores. However, McCain likes the selection at Penzeys.com and the sensory experience of visiting Alden Mill House in Alden, northeast of Traverse City (AldenMillHouse.com). She recommends buying small containers of herbs and spices and using them up within six months to a year to guarantee freshness and potency. Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

INTRODUCTION TO ROWING

Learn the basics of rowing in single person and multi-oared rowing shells. The program will familiarize beginners with the basics of rowing. After a land based introduction, instruction will be on the water with experienced coaches from LRC and MSU. All sessions will take place at the Ryden Boathouse in Grand River Park between Martin Luther King and Waverly Rd. on the Grand River. Participants must have reasonable swimming skills.

CLASSES

Mon. and Wed. 6 p.m to 8 p.m., and Sat. 9 a.m. to 12 p.m., June 4 to July 16. Participants will attend 2 sessions per week. Cost is $135. For more information: ltr@lansingrowingclub.org.

OPEN HOUSE

May 21 and May 28 9:30 — 11 a.m. (free & optional). Tour the boathouse, look over equipment and watch some experienced rowers. You may register in person at the open house.

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2011

An equipped kitchen Kitchen Equipment that Lansing-area RDs Love Healthy & Fit Magazine asked local registered dietitians to give us the dish on their favorite kitchen equipment or gadget. Here are the tools they don’t want to do without. I love my salad spinner! It’s so much easier than hand washing each piece of lettuce and drying them with paper towels like I used to do. -Melanie Shehan, RD I use tongs all the time. I use them when I sauté vegetables. I use tongs as an extension of my hands. It makes working in the kitchen so much easier. -Carolyn Isenga, RD I absolutely love my avocado slicer/ scooper. All I have to do is cut an avocado in half, then the tool scoops out the pit and cuts the avocado in nice, neat slices! -Lindsey Toth, MS, RD By far my favorite tool is a handheld emersion blender. I use it all the time for making tomato sauces, dips, salsas, soups, smoothies, etc. It’s super-easy to use and clean, small enough to store in a drawer, and cheap! -Carrie Banner, RD My favorite kitchen gadget is a long narrow grater called a microplane grater. It’s a quick and easy way to grate fresh ginger, garlic or Parmesan cheese. -Judy Sumeracki, MS, RD A cutting board and a sharp knife are my favorite pieces of kitchen equipment. They make cutting fruits and veggies easier and so I’m more likely to get them in my diet. -Elizabeth Gorney, MSU I love my KitchenAid stand mixer. I’m not much of a baker, but it makes great sweet potato casserole! -Emily Ostrowski, RD Every morning after exercising, I use my electric Capresso Froth Pro milk

APRIL 2011

A kitchen with the basics doesn’t have to break the bank. by Karen Giles-Smith

To put a decent meal on the table, there’s no need for a gourmet kitchen. However, you will need basic good-quality cookware and utensils. But what’s necessary and what’s not? The following list is a combination of the no-frills kitchen equipment recommended for home cooks by Mark Bittman, a “minimalist” celebrity home cook and author of How to Cook Everything (MarkBittman.com), and by Jamie Oliver, celebrity chef, from his Essential Kitchen Kit (JamieOliver.com). For specifics about which features to look for in each piece of equipment, be sure to check out the “Tools” section of ReluctantGourmet.com, a fabulous resource written by a self-taught home cook who graciously shares his extensive knowledge and recipes. For those looking for the best deals, Bittman suggest shopping at a restaurant supply store. He contends that $200 will equip a basic kitchen and $300 will equip a kitchen quite well (prices from 2007). For example, going against the grain of chefs that tout the necessity of expensive knives, Bittman believes the most essential kitchen tool is an eight-inch, plastichandle stainless alloy chef ’s knife.

Get Cookin’ with the Basics • Knives: 8-inch chef’s knife, paring knife, bread knife • Knife sharpener or whetstone • Plastic cutting board • Instant-read food thermometer • Stainless steel bowls (set of 3) • Tongs (sturdy) • Measuring cups and spoons • Sheet pan (for roasting and baking) • Can opener

• Vegetable peeler (U-shaped) • Colander • Saucepans (4-6, various sizes) • Slotted spoon • Rubber spatula (heat-resistant) • Spatula/turner/flipper • Potato masher • Whisk • Food processor • Salad spinner • Microplane grater • Coffee/spice grinder • Blender

frother from Bed, Bath & Beyond to make a latte. It’s my special treat. I use skim milk and sugar-free chocolate, caramel and almond; or cinnamon and vanilla. Delicious! - Anne Guyer, RD

My absolute favorite pieces of equipment are my All-Clad pans. I also love parchment paper. It keeps cookies from getting overly brown on the bottom. Sharp, good quality knives are also important. -Melissa Lonsberry, MS, RD

My favorite piece of kitchen equipment is my crock-pot. I can throw something together quickly in the morning and by the time I arrive home, dinner is ready! -Sarah Ann Smith, MS, RD

I really enjoy my KitchenAid stand mixer. It makes it so much easier to knead breads. I probably wouldn’t make as much homemade bread and pizza dough if I didn’t have it. -Elissa Jasko, RD

www.healthyandfitmagazine.com • Healthy & Fit

Fitness

Five awesome TRX moves

Fore more on TRX and to see a how to video, visit Justin online at healthyandfitmagazine.com.

Strap yourself in for this intense workout’s ride! by Justin Grinnell he fitness industry is filled with all types of exercise gadgets. Most of the time I see little use for many of them. They over-promise and under-deliver and are generally a waste of money and time. When I first heard about the TRX® Suspension straps I was a little hesitant to buy into them. When I started to play around with some of the exercises and listened to some of the professionals that developed the straps and training protocols, I quickly realized that, for under $200, you can’t buy a better piece of exercise equipment! There are hundreds of exercises that can be done with the straps, but here are the five I feel should be in everyone’s training program. The neat thing is anyone can do them because you can progress and regress so easily, and use between 5-100% of your body weight.

Exercise #3 TRX Lunge

This one is slightly advanced, but with patience and hard work, it will really help your single leg strength and your hip stabilization.

Exercise #4 TRX Hamstring Curls Exercise #1 TRX Row

The TRX Row is hands down my favorite. This was the first exercise that I implemented in my clients’ programs and has been a staple ever since. The TRX Row beats any other piece of rowing equipment out there. The TRX Row is very shoulder friendly, can be used by anyone by either walking backwards to decrease your intensity, or you can elevate your feet on a box to make it harder.

This has become my favorite exercise to strengthen the hamstrings and posterior core. The pendulum effect of the TRX allows almost unlimited scale of progression. This one, you will definitely feel the burn!

Exercise #5 TRX Standing or Kneeling Rollout

Exercise #2 TRX Push-ups

The TRX Push-up is an instant core exercise. If you are not strong enough to do a push-up just hold the hand plank and point your toes towards your shins and you will feel your abs fire like crazy! You can also perform what is called a scapular push-up. This is done by simply pinching your shoulder blades together without bending the elbows, and then pulling them apart.

Healthy & Fit • www.healthyandfitmagazine.com

Everyone wants a nice set of strong abdominals, and rollouts are the best way to get them. You will feel your core from the top to the bottom. This exercise is truly a total body core exercise in the standing position, and you can make it a little easier by performing it on your knees. You can add these into your current program, or use this as a full body circuit. Any way you put it, the TRX Suspension straps are a must in anyone’s training regimen. Justin Grinnell B.S., CSCS is is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columnns and vidoes on the Healthy & Fit Magazine Web site at healthyandfitmagazine.com. You can reach him at 517.708.8828 or mystateoffitness.com. APRIL 2011

Health

How does your shopping cart score? NuVal makes comparing nutrition easier. by Gina Wirth etween confusing food claims, nutrition labels, and ingredients, it may be hard to know how nutritious some foods really are. The NuVal Nutritional Scoring System was designed to make grocery shopping an easier, healthier experience by giving a score for a food’s nutritional value. Small, double-hexagonal emblems are now located on the shelf tags in grocery stores such as Meijer, Brookshire’s, and HyVee. Christina Miller, registered dietitian and Meijer Healthy Living Advisor says, “Corporate executives were looking for a way to answer customer’s comments of ‘What should we buy?’ and ‘Tell us what to eat.’ After looking at different systems, we found that NuVal was the simplest and most inclusive program out there.” A team of medical and nutrition experts developed the NuVal scoring system as a means to transform

America’s health. According to the Centers for Disease Control and Prevention, in 2007-2008, 48 percent of Americans aged 20 and under and 68 percent of those over 20 were either overweight or obese. The team developed an algorithm, or formula, that translates an item’s nutritional information into an easy-tounderstand score. The NuVal algorithm is grounded in the 2005 Dietary Guidelines for Americans, the FDA and USDA regulations, as well as evidencebased science. NuVal scores foods on a scale of 1-100. Essentially, the higher the score, the better the nutrition. The NuVal scores are located directly next to an item’s price tag so customers can quickly compare nutrition for the dollar. Miller advises comparing scores within

each food category. “If you aim for a certain score across all products, you may wind up eliminating food categories. Instead, trade up scores aisle-byaisle to make healthier food choices within that category.” Miller says the scores alone do not put a well-rounded meal on the table—it’s important to still think about your choices to get a balanced diet and variety. To find more information on stores that are using NuVal and to see scores of various foods, visit www.nuval.com.

Gina Wirth 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.

CELEBRATING your

STATE OF FITNESS! SS

TE OF FITNE STA

One Year Grand Opening April 30, 2011 • 8-2 pm • Door Prizes • Free Classes 2655 East Grand River | East Lansing, MI 48823 | 517.708.8828

APRIL 2011

www.mystateoffitness.com

We ch e liveS! an g

www.healthyandfitmagazine.com • Healthy & Fit

Health

Unlocking your mind

For a more detailed explanation of hypnosis view Katha’s video online on healthyandfitmagazine.com.

Hypnosis is a powerful, helpful tool. by Katha Kissman

magine a few dozen female housekeepers from seven hotels participating in a study aimed at measuring how the mind affects physical fitness and

health. One group continued their daily routine after being physically examined and told that their workday provides enough exercise to meet the requirements for a healthy, active lifestyle. The control group was told nothing. Four weeks into the study, researchers reassessed the women’s health. Surprisingly, the study found that the women in the informed group has lost an average of two pounds, lowered their blood pressure by almost 10 percent, and appeared healthier in terms of body mass index and waist-to-hip ratio. The housekeepers in the control group, on the other hand, did not show the same positive changes. Researchers concluded that health is significantly affected by mind-set, and that the mind plays an important role

when it comes to both realizing health and treating disease. How, then, can we take the above example and apply it to our own lives? How can we program our minds to achieve the goals we set for ourselves? One way is using the powerful tool called hypnosis. Hypnosis is deliberate and practiced facilitation of an individual into a trance state for the purpose of re-programming negative thoughts and beliefs and programming new and positive ones. Hypnosis is a powerful tool that allows you to create, practice, and stay committed to new life habits. Hypnosis puts you in control - so that you can use the natural and immense power of your own mind to create all the positive change in your life that you want and deserve. Practicing hypnosis is safe and comfortable. One is never “unconscious” during hypnosis. Hypnosis is not a truth serum nor is it brainwashing. Hypnotists cannot make you “do something.” You do not lose consciousness or get stuck in

hypnosis, nor do you go to sleep. Rather, most practitioners report feeling deeply relaxed, serene, and aware during the experience. Hypnosis has been successfully used to enhance performance and modify behavior for hundreds of years. It has been reported that celebrities such as Sylvester Stallone, Dolly Parton, Kevin Kostner, Ellen DeGeneres, Jackie Kennedy Onassis, Matt Damon, and Ben Affleck and athletes such as Jack Nicklaus, Wayne Gretzky, Kobe Bryant, and Shaquille O’Neal have all valued using hypnosis. It has also been reported that past and current Olympic athletes around the world have used hypnosis effectively.

Katha Kissman is an Interim Leader and Organizational Development Consultant, Executive/Life Coach, and Clinical Hypnotherapist. For further information, see kathakissman.com and areyoureadyforpositivechange.com.

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Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2011

Best science. Boldest community. Biggest impact.

United in the fight against Breast cancer.

run, Walk or ride! Mid-Michigan Affiliate of Susan G. Komen for the Cure®

2011 EVENTS race for the cure®

Sunday, April 17th • 2 p.m. State Capitol

ride for the cure® Saturday, August 6th Ann Arbor

YOU have the power to make an impact! Register today at www.komenmidmichigan.org or call 517.886.4901

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