April 2015 Healthy & Fit Magazine: Lansing Edition

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

APRIL 2015

Denise Austin

Her running group is getting people into shape!

FREE

www.healthyandfitmagazine.com

EATING HEALTHY AT HOME Cooking your own food is a smart choice!

ALSO INSIDE:

READY TO RUN?

Avoid injury and increase performance with these moves

HEALTH SECRETS Top tips to keep you healthy and feeling well

10 YEARS OF PUBLISHING: A LOOK BACK AT ALL OUR COVERS!

Can’t sleep? It couldHbe eawhat lthy & Fit you’re Are youeating in the MICHIGAN’S OWN • WELLNES S • FITNESS • NUTRITIO

N • PREVENTION • INTEGRA TIVE MEDICINE

Healthy solutions. Fit results.

A better you. www.healthyandfitmagazine .com

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October

ZONE?

KRISTA R

Tips and secrets revealed by people living in the ‘blue zones 14 ’

Ried, 39, of Mas loves to stay act

WAIT A MINUTE!

That’s all it takes for this month’s exercise ideas 16

STAY SHARP

Keep your min

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SNEEK PEAK INSIDE!

Let Us Host Your Event In GREATER LANSING! From premier sports venues to great lodging, dining and shopping, Greater Lansing is the winning choice for your next sports event.

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Dr. Mere dith He ise y

Dr. Jo hn Floo d

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in sports medicine, hands, joints and back pain.

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

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

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

APRIL

Healthy & Fit Magazine

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APRIL 2015 VOLUME 11: NO 1

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

Follow us on Twitter!

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2015

Happy Anniversary!

Enjoy another look at our covers from the last 10 years!

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PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

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National award winner

Dart’s Pam Harb receives top honors for promoting worksite wellness.

Why the grind?

How to deal with bruxism (tooth grinding) or clenching.

Become more mobile

Tips to get you limber and loose.

Get outdoors!

Capture an“Outdoor Fix” for your family.

Ready to run outdoors?

Avoid injury and increase performance with these moves.

Peak performance

What it takes to be at the top of your game.

Healthy & Fit • www.healthyandfitmagazine.com

20 21 22 24 25 29

Spine and musculoskeletal care

MSU’s Osteopathic Manipulative Medicine is here to help.

Ten secrets to getting and staying fit

The first installment: Tips 10 through six.

Looking forward to spring?

Chart your path, now, for healthy, sexy skin.

Our interview with Denise Austin

Denise Austin shares fitness tips and details about her new plan.

Creating adaptive competence

Stay healthy and age successfully.

Eat healthy at home

Cooking and eating at home can help you stay fit.

APRIL 2015

Get Slimmer, Healthier and Happier in 10 weeks.

Lose up to 25 pounds with Denise Austin’s 10 Week, 360° Plan, and do it all online.

All new daily workouts with Denise – online or with DVDs – plus access to hundreds of her TV shows.

Four delicious recipes each day, customized for your diet and preferences.

And, Denise’s famous can-do attitude and motivation to keep you energized and on track!

Sign up today at DeniseAustin.com

A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Proud to be celebrating 10 years of publishing!

I

’m proud of many things in my life, but nothing compares to what I feel right now, with this 10th anniversary issue of Healthy & Fit Magazine. 10 years! To think of what I was doing 10 years ago and the path that I’ve traveled since that time. I can’t imagine anywhere else I would want to be.

This publication—this business—started out as a dream. They say, if you find a passion, something you love to do, then you never work a day in your life. That isn’t necessarily true. You work. You work hard, and you sacrifice. The difference, I believe, is that your passion drives you. It allows you to be in control of your destiny. I like that. Being in business for yourself is no walk in the park. Your passion helps push you through roadblocks, pitfalls and those days when you ask yourself, why? Why am I doing this?

I know why I’m doing this. I know what drives me. It’s my family.

This magazine has given me the chance to watch my daughters grow into young women. When I started this magazine, they were two and five years old. Autumn is now a sophomore at Mason High School. Sage is doing outstanding work in sixth grade. I’ve attended every practice, game, parent meeting, Halloween parade and other event in which they participate.

I’ve hosted parties, been a taxi driver for my kids, and their friends, for years. I’ve had the opportunity to memorize every Disney movie from the 2000s, learn all the songs and dances while putting this publication together. Sick days? No sweat. School needs a chaperone?

Sign me up.

And for that, I’m grateful.

My wife, Amy, has supported me through these 10 years, acting at times as my accountant (man, was I bad at that in the beginning), my sounding board, my salesperson and even my delivery person. I love you, Amy. My cohort in crime needs mention too. My mom, Kathy, mans the phone and is the best salesperson I know. She’s honed her skills in the trenches. Selling ads for a niche publication is a real challenge, yet she makes it sound easy. I’m proud to be her son. We tackle monthly deadlines like a linebacker does a running back. We’re good together.

The magazine would not be where it is today without her.

Thanks, Mom. I love this business and this magazine. I love what I do, and that it affords me the opportunity to be a dad--the best dad I can be. I love being with my family. Thank you, from the bottom of my heart, for giving me this chance and supporting us through the years.

Enjoy this issue!

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Healthy & Fit • www.healthyandfitmagazine.com

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTORS Kristin Berard

Kristin Berard is the editor of the Great Lakes Bay Region edition of Healthy & Fit Magazine.

Gina Keilen, RD

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.

Justin Grinnell B.S., CSCS

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

Lisa Marie Metzler

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author. Her email: susan@drsusanmaples.com.

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

517.599.5169 GREAT LAKES BAY REGION EDITION

989.295.0637 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.

APRIL 2015

Life is too short to let pain slow you down

The Truth About Back Pain The Truth About Back Pain Do You Have Any of the Following Conditions?

Not to mention many of the pain medications available are quite addicting and can have devastating side effects.

is Back too Pain short to let pain slow you down •Life Lower Life is spasm too orshort • Muscle strains to let pain slow you down • Bulging lumbar discs You HaveorAny •DoNumbness soreness in your legs theHave Following Conditions?

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• Bulging lumbar discs • Muscle spasm or strains Bulging • Numbness soreness might not lumbar be able toor play golf, work,inor even •You discs

your legs sit in the car for a 30-minute It’s almost • Numbness or sorenessdrive. in your legs • Shooting hip or thigh pain for anyone •impossible Shooting hip oraround thigh you painto understand

how you feel. You can’t remember the last time Having back and leg legnight’s pain can bring life to a you evenback had aand restful Having pain sleep. can bring life to a standstill. standstill.

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It’s impossible for anyone around you toalmost unimpossible for anyone around understand derstand how you feel.

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You can’t remember the last time the last time you even had a restful night’s sleep. you even had a restful night’s sleep.

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You've got too many dreams left undone to let back pain slow you down. Too many special moments waiting to be experienced.

Life is too short to let pain slow you down.

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Life is –too short to let pain slow you down.

slow you down.

Why would we practically give away our services? Because patients tell us too often…

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This happens too often, we decided to do

Could This The Solution something about it and run this ad. Just call before Could ThisBe Be The Solution - An30in-depth consultation To Your Back and here’s what you’ll about get… your Not to To mention many of Pain? thePain? pain medicationsMarch Your Back

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March 30 and here’s what you’ll get…

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Schwarzenegger and Mel Gibson receive Chiropractic hasThese been professional around for athletes over a hundred Even top sports stars and entertainers… like chiropractic care. have years, andtohas been used toTony helpRobbins, everyone Tiger Woods, Emmit Smith,of Joefrom the money hire any kind doctor they want, tiny babies to the Montana, Lance Armstrong, Gov. on Arnold yet they choose to elderly. have a chiropractor their Schwarzenegger and Mel Gibson receive chiteam. ropractic care. stars These Even top sports andprofessional entertainers…athletes like Tiger have the money of doctor they Joe Woods, Emmitt Smith, Tony Robbins, Here’s what some to ofhire the any top kind medical researchers want, yetabout they choose to have a chiropractor had to say chiropractic…

Montana, Lance Armstrong, Gov. Arnold on their team.

Schwarzenegger and Mel Gibson receive! - We’ll also provide answers to your ques “Manipulation [chiropractic adjustments], with orhave- A tions, speciallike… report that you can take with you chiropractic care.

These professional athletes …the best supplements proven Here’s what some ofany thekind top medical researchwithout exercise, improved symptoms more whatnutritional is happening inside you to cause to the money to hire of doctor theythan want,revealing help with joint problems. ers had to say about chiropractic… medical care did after both 3 and 12 months.”– the pain. yet they choose to have a chiropractor on their …which position, mattress, and pillow you British team. Medical Journal We’ll also answers to your useprovide for a good night’s rest. questions, “Manipulation [chiropractic adjustments], with -should like… …the foods that can help you and which ones or without exercise, improved symptoms “Chiropractor’s manipulation the spine was Here’s what some of the topofmedical researchers …the best nutritional supplements proven to help can make you worse. more than medical care did after both 3 and more helpful than any of the following: traction, had to say about chiropractic… with jointto problems. exercise the right way so you aren’t 12 months. ”– British Medical Journal massage, biofeedback, acupuncture, injection of …how ! …which position, making your painmattress, worse. and pillow you should steroids into the spine and back corsets, and “Manipulation [chiropractic adjustments], with oruse -for A aspecial report rest. that you can take with you good night's “Chiropractor’s manipulation of the spine was ultrasound.” -- Stanley Bigos, MD, Professor of without exercise, improved symptoms more than…the revealing what is happening cause foods that can help you andinside which you onestocan more helpful than any of the following: tracOrthopedic Surgery medical care biofeedback, did after bothacupuncture, 3 and 12 months.”– theyou pain. worse. tion, massage, injec- make Don’t Let Your Back Pain British Medicalinto Journal …how to exercise the right way so you aren’t tion of steroids the spine and back corsets, - We’ll also provideWorse answers to your questions, This means in just a matter of weeks you could be making your painGet worse. and on ultrasound. ” -- Stanley Bigos, MD, back the golf course, enjoying your loveProfeslife, or like…

“Chiropractor’s manipulation of the spine was sor of Orthopedic Surgery traveling again. best nutritional proven to help Call…the anytime between 9supplements a.m. and 6 p.m.

Monmore helpful than any of the following: traction, daywith through Friday.

Tell the receptionist you’d joint problems.

Don’t Let your Back Pain Get Worse massage, biofeedback, acupuncture, injection of ThisSingle meansMost in just a matterSolution of weeksToyou could like…which The Important Your to come in for mattress, the Backand Painpillow Evaluation position, you should steroids into back your corsets, be back thethe golfspine course,and enjoying love andbefore Back Painon April 30, 2015.

Our office is called Rasuse for a good night's rest.

Call anytime between 9am and 6pm Monday ultrasound.”

Stanley Bigos, MD, Professor ofsel-Daigneault Family Chiropractic and you can life, or traveling-- again. …theFriday. foodsTell thatthe canreceptionist help you and which through you’d likeones to can Orthopedic Surgery findmake us across fromPain FRANDOR next to Wenyou come in for theworse.

Back Evaluation before It’s time for you to find out if chiropractic will be The Single Most Important dy’s…how at1, 537 N. Clippert, Lansing, or you for aren’t your to exercise the right way so 2015 your sciatic and solution.

Until you March This means inback just apain matter ofBack weeks could beMarch convenience at pain our Okemos Solution To Your Pain st, $49 will get you all the services we normally making your worse. location at 4650 31back on the golf course, enjoying your love life, orDobie Rd. charge new again. patients $260 for! traveling

Pain is your body’s warning sign telling you Pain is your body’sSure, warning signnumb telling something is wrong. you can theyou pain It’s time for you to find out if chiropractic will something is wrong.

Sure, you can numb the if you take enough Vicodin, Soma or some other be your sciatic and back pain solution. Until The Single Most Solution Your painpill. if you take enough Vicodin, Soma or some April 30, 2015 $49Important will get you all the To services pain Back Pain charge new patients $260 for! other pain pill. we normally

Don’t Let your Back Pain Get Worse Phone: (517) 336-8880

Call anytime between 9am and 6pm Monday Sincerely, But if you mask the pain, it can prevent your back Dr. Denise Rassel Dr.the Jean-Guy Daigneault through Friday. & Tell receptionist you’d like to But if you mask the pain, it can prevent your Why would we practically give away our serfrom healing – maybe even damage it further.

come in for the Back Pain Evaluation before It’s time for you to find out if chiropractic will be back from healing – maybe even damage it fur- vices? Because patients tell us too often…

March 1, 2015 your sciatic and back pain solution. Until March ther.

“I only wished I had found you sooner” 31st, $49 will get you all the services we normally Not to mention many of the pain medications charge new patients $260 for!

available are quite addicting and can have devastating side effects.

This happens too often, we decided to do something about it and run this ad. Just call before April 30, 2015 and here’s what you’ll get…

Worksite Wellness

Dart’s Harb wins award

National award recognizes worksite wellness programs. by Lisa DeStefano

W

hen it comes to workplace wellness, Pam Harb, 58, of Okemos, knows her stuff. Harb is the corporate wellness manager at Dart Container Company, in Mason, and was recently named as one of the WELCOA Top 10 Health Promotion Professionals DISH Hall of Fame recipients of 2014.

“If you want a successful worksite wellness program, [goals] are a must,” she said. “In every position I have held, CEO support is number one for a reason.

If you don’t have support from the top down, your program will not grow and be successful. And you can’t do it alone.

You need a wellness committee to help champion your messages. Taking the time to prepare a plan is key, otherwise you are just spinning your wheels.”

The Wellness Council of America (WELCOA) is a national not-for-profit organization influencing the face of workplace wellness in the U.S. WELCOA serves business leaders, workplace wellness practitioners, public health professionals and consultants of all kinds by creating resources that promote healthier lifestyles for all working Americans, among other functions.

Under Harb’s direction, Dart Container has implemented several benchmarks such as a tobacco free campus, the organization of wellness teams, and health risk assessments. She has also helped implement a Track A Lap Program at the Dart Campus. Approximately 47 percent of Dart employees have participated, improved their health and lost weight.

“We made it simple and easy,” she said.

“It was something everyone could do. No special equipment was needed. They didn’t have to drive anywhere to do it. It wasn’t a race. They could walk as fast or slow as they wanted. We asked employees to walk only one lap per day—on their own time—either on their break, before work or after work. Of course they ended up walking more, but we just wanted to get them out there to begin with.”

The 1/2-mile long Dart walking path runs the entire length of campus, around the new construction and Tribute Garden.

8

What is a Well Workplace?

A “Well Workplace” is an organization fully embracing its responsibility for maximizing the health and well-being of its employees. In a Well Workplace Award winning organization, it is evident that employee wellness is an essential part of the overall business strategy.

Protecting and enhancing the health and well-being of each and every employee has become part of the very fabric of the organization--not something extraneous and peripheral to the core business functions.

“They were all given stickers, and for every lap they walked, they put a sticker next to their name on a board posted in their break rooms,” she said. “So everyone could see who was walking and who wasn’t! This helped employees encourage their co-workers to get out and walk. Then we paid the top male and female who had the most laps .We paid everyone who walked, $1 per lap.

Having the track really made a difference and took away many of the tired old excuses for not exercising. The employees really enjoyed this program.”

Harb’s personal challenges have molded her attitude towards healthy living. In 1989, she was riding her bike to pick up her car in the repair shop when she was hit by a car. The accident caused closed-head injury that led to a craniotomy to remove two subdural hematomas, which put her in a coma for two weeks. After a long rehab, where she had

Healthy & Fit • www.healthyandfitmagazine.com

to learn how to walk, talk and balance again, she was told she was never going to be the same.

“I said, just watch me!” she said. “I challenged the way they wanted to rehab me: I didn’t think they were pushing me hard enough. Your attitude is everything.

Since you never know what is going to be thrown at you, you have to make the most of what has been given you. I was in excellent physical shape when the accident occurred, and that helped me rehab faster. My message is to take care of yourself now, be in the best physical shape you can be, so that you can depend on your body to pull you through when you need it!”

She definitely practices what she preaches at work, too. She currently walks her sheltie puppy, Sidney, for two to four miles every day around her neighborhood, and swims five days a week.

APRIL 2015

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www.komenmichigan.org • 616.752.8262

Success!

Pam Rossman

Pam Rossman, 58, from Jackson, knew that she had to make positive life changes when she watched her sister die from ovarian cancer in 2012. With a few false starts, she discovered a healthy vegetarian lifestyle, along with a love for yoga. And almost as important, she discovered a profound support system of family and friends. Here’s her story:

S.P.A

What made you decide to live a healthy lifestyle? My sister passed away in

2012 from ovarian cancer. I was a caregiver for her the last year of her life. I realized, after she passed, that I needed to focus on my own health.

I was too heavy. I was eating healthy, but consuming too many sweets. I was also not getting consistent quality exercise. I needed to make some changes in my lifestyle so I decided to begin eating a vegetarian diet.

Pam Rossman Before: 162 lbs After: 133 lbs Height: 5’6”

Now!

How did you like it? I was challenged by my 23-year-old nephew, who announced that he was going vegetarian.

I thought, if he can do it, so can I. His diet journey lasted one month, but I decided to continue. It took a while to get the hang of it, but I have made good progress. I also started practicing yoga on a regular basis. Yoga was an important discovery for me. That has helped me stay focused on the important things in my life and keep a positive outlook.

ludes UNLIMITED ACADEMY SESSIONS r month plus our All Access membership

! ore Bef

Did you lose your weight from the diet and yoga? I lost a few pounds eating

vegetarian, but soon found out that veggie subs, veggie pizza, and pasta were not good options for attaining a healthy weight.

How did you lose the weight, then?

With encouragement from Curves co-owner Anne, I decided to join the Curves Complete Program. The program helped me make healthy meal decisions and encouraged vigorous workout sessions, like walking 10,000 steps daily. I met weekly with Anne, and she gave me encouragement to stay on track. I have adapted to a healthier plant-based diet with the addition of healthy fats and more protein.

I also decided to include two servings of cold water fish weekly to meet my Omega-3 needs. Through this program I have lost 18 pounds, 4.3 percent of my body fat, as well as 23 inches overall.

10

How do you feel? I feel better than I have in 20 years. I am stronger and more confident in my physical capabilities. I am no longer totally tired out after a day of work. I have also not eaten any chocolate in 140 days, which is unbelievable for me! My goal is to continue to refine my diet and get more adventurous in cooking with grains and tofu. I am determined to continue my workouts and walking.

Any advice for others?

My advice to others is to identify your goal and go for it with all you have to give. Seek out professionals to keep you on track with exercise and meal planning. Don’t let distractions or detractors keep you from reaching your goal. And most importantly, be at peace with your decision to make changes in your lifestyle.

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!

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2015

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Teeth

Why the grind?

How to deal with bruxism (tooth grinding). by Dr. Susan Maples

B

ruxism is the clinical name for tooth grinding or clenching. Bruxing often happens while you sleep and if you don’t wake up with sore chewing muscles, sensitive teeth or pressure in your jaw joint hinges (TMJs) you may not be aware that it’s happening. But, if your teeth are wearing down, cracking or breaking…you do it and you need help!

Most people think grinding is a result of stress emotions such as anxiety, anger or frustration. It is true that these can contribute, but there is more to the story.

The body likes harmony and we tend to grind when we don’t have it.

For example: Occlusal (bite) Interferences: At night the chewing muscles tend to pull the TMJ’s into their comfortable, home base position and the lower jaw hinges closed, hoping for a harmonious closure.

If there are bumps in the road you’ll grind

12

them out….and then some.

Obstructive Sleep Apnea (OSA): When nighttime airway restrictions cause stress to the body many people grind their teeth.

Drug Reactions: Many medications present bruxism as a side effect.

The most common are antidepressants but may include everyday drugs such as caffeine, tobacco and alcohol.

Acid Reflux: Stomach acid that shoots up through the throat and airway causes irritation that can stimulate bruxism—especially at night.

Neurologic Origin: A small percentage grind during delta stage sleep and many of this subgroup tend to show other symptoms of obsessive compulsive disorder, nail biting or other nervous tics.

Age: Many, or dare we say most children grind teeth at some point or another, especially during the irritation of losing old and gaining new teeth.

Emotional Stress: This can

Healthy & Fit • www.healthyandfitmagazine.com

exacerbate these risk factors, as can having an aggressive, competitive or high-strung personality type.

Bruxism is one of three major dental diseases that can steal your teeth from you.

If you are a suspect, talk to your dentist about identifying the cause(s); they might uncover subtle risk factors for OSA, acid reflux, prescription side effects or bite interferences.

For treatment they might suggest equilibration or bite balancing to remove interferences, or a precision appliance for night wear to help reduce (not just protect) your stimulus to grind.

Dr. Maples is a dentist in Holt.

She is also a speaker, health educator and author.

Reach her at susan@drsusanmaples.com.

APRIL 2015

Fitness

Become more mobile

Tips to get you limber and loose. by Jason Alleman

A

s a personal trainer, the most common dysfunction I see in my clients is hip mobility limitation. Anyone, from the middle age worker to the teenage athlete, can suffer from lack of hip mobility.

Think of mobility in terms of an iPhone software update. Apple sends you an internal update to improve your phone’s ability to do its job more effectively by reprogramming and vanquishing aspects you no longer find useful. Your cells are very similar to your iPhone update. Your cells are programmed by you; when you start to move less, your cells reprogram your body to get rid of the aspects it no longer uses – in this case hip mobility.

Mobility is a tool to help achieve better position. I’ll share two of my favorite hip mobility lifesavers. These two drills will help to achieve better positions when performing movements

all the while keeping your right foot flat on the ground. Hold for five seconds and repeat eight times on each leg.

Quadruped Rocking Start on all fours. Keeping your chest up, chin aligned and your spine neutral, proceed to rock back and forth. Rock as far back as possible without sacrificing your spinal position to go lower.

Continue to do 10 rocks and hold at the back position for five seconds. in both real world and gym settings.

Benefits include increased blood flow to muscles, tissues, and joints and decreased lower back pain.

Give these two drills a try, either at home or at the gym. To reprogram our bodies, mobility needs to become an everyday ritual – no days off.

Active Spiderman Stretch Start in a pushup position. Bring your right foot to the outside of your right hand. Then start to push your right elbow into the inside of your right knee,

Jason Alleman, NASM, PES, is a personal trainer at the Oak Park YMCA. Reach him at (517) 827.9690 or visit ymcaoflansing. org.

MOtIvAtION that’s why it’s my Y

FOr YOuth deveLOpMeNt® FOr heALthY LIvING FOr SOCIAL reSpONSIbILItY

YMCA OF LANSING

jointheYnow.com

APRIL 2015

regina Y Member

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10 YEARS AND

COUNTING!

2010

Healthy & Fit Magazine celebrates 10 years of publishing.

by Tim Kissman, publisher

To our readers, subscribers and advertisers, thank you! It’s been 10 years since the introduction of Healthy & Fit Magazine. Considering that this magazine started with a good idea, was nurtured and developed by a very small staff, launched from a home office in the corner of my basement and has now reached a 10 year anniversary with the debut of a second edition, we are grateful and humbled by our success. Healthy & Fit Magazine now reaches a national audience through subscriptions and a bustling web site, and has expanded our reach to the Great Lakes Bay Region through the second edition. We appreciate the tremendous support we’ve received from our community. It’s been an incredible ride, and frankly, we expect the next 10 years of growth and expansion to be even better! • As most readers know, our covers have been a source of pride because they often feature community neighbors, friends, family and co-workers. We assembled this collection of all the Healthy & Fit Magazine covers as a thank you to our cover models. • We’re excited to be part of the greater Lansing community, proud to feature local athletes and everyday success stories that serve to inspire and motivate others. And we acknowledge that all of this is accomplished by featuring stories about you — our readers. Publishing this magazine, like living a healthy lifestyle, is an every day challenge. We’re up to it, and we hope you are too, for the results are worth the hard, hard work. Let’s continue to do this, together!

2011

Fitness

Get outdoors!

Capture an “Outdoor Fix” for your family. by Cari Draft

S

ummer’s almost here! You remember your own childhood, and how often you played outside, had a makeshift tree fort, or a simple leaf collection, right?

Are you thinking you’re too busy to foster that connection to nature in your own children?

Kids today spend seven hours more on academics and two hours less on sports and outdoor activities per week than they did 20 years ago. Yet we know that children who spend more time in “green spaces” have lower stress levels, more success in school, and fewer ADHD symptoms. Here are three easy ways to inspire that connection, help your family get more fresh air, and stay healthier in the process: Plant a garden (no matter how small) Besides getting fresh air and exercise, kids who garden eat more vegetables! To make it fun for everyone, choose easy, hardy crops, like radishes, cucumbers, and squash. Check http://theartofsimple.net/garden-with-your-kids for great ideas on inspiring children, with limited resources.

®

EcoTrekBars.com DELICIOUS (yet nutritionally dense!)

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Promote outdoor play -- every day The National Wildlife Federation urges parents to establish an outdoor “green hour” for kids. Think about family picnics, bike rides or even just an evening walk. Post a daily checklist on your refrigerator and include weekend bonus activities like staying up later to look for specific constellations in a clear night sky. Find sky maps at http://www.kidsastronomy.com Meet the critters Plant bright flowers near your window to attract butterflies, and help kids make their own bird feeders with easy instructions found at http://happyhooligans.ca/32-homemade-bird-feeders.

Keep binoculars handy and keep a journal of what types of bird families you’ve met.

The bottom line is that, in today’s fast-paced technology-based society, we have to put forth some effort if we’re going to inspire our kids to have to same connection to nature that many of us did. It doesn’t take much energy and the benefits are endless!

Cari Draft is a Private Personal Trainer and Nutritional Coach who makes “house calls,” and is also the owner and founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan, including the Lansing area. Learn more at EcoTrekFitness.com.

16

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PERFECT SNACK POST-WORKOUT!

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Healthy solutions. Fit results. A better you.

November 2011

Are you in the

ZONE?

GRACE PARKER

Dancing jazz and tap since she was young has kept Parker, 23, of Charlotte, healthy and fit!

Kitchen

KRISTA RIED

Ried, 39, of Mason, loves to stay active!

Tips and secrets revealed by people living in the ‘blue zones’ 14

Safety

WAIT A MINUTE!

That’s all it takes for this month’s exercise ideas 16

SNEEK PEAK INSIDE!

STAY SHARP

Keep your mind active and fend off disease

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it’s time for the

GAMEPLAN LEARN HOW YOU CAN TAKE PART IN THIS EXCITING MOVEMENT P/

PUMPKIN POWER A healthy look at the versatile pumpkin

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APRIL 2012

P/

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CM

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5 Wellness Centers 6 Dinner Talk!

7 Get Healthy! Day 8 Hit the trails!

9 Cooking tips/ideas

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FIT TIPS

There’s always enough time for a workout P/13

30

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ROCK OUT!

The difference between normal and serious mental loss

Improve your workouts with the right tunes

I DID WHAT?!

Stay active in ways you didn’t think of possible 30

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FREE

JUNE 2012

SLOW Joel Fox

Getting ready for softball season.

NIGHTY NIGHT

Ideas on what to eat (or not) for better sleep.

GROCERY SHOPPING Tips for savvy grocery shopping

DON’T LOOK DOWN! Making peace with the scale is easier than you might think.

Cultivate calm anytime and anywhere with these tips

BUDGET EATING

LEASH ON LIFE

Eating healthy is cheaper than you may think

TAKE IT OUTSIDE

Mix up your gym routine by changing your scenery

Pound the pavement with your pooch!

INFANT CHECKUPS

Parent dialogue with the dentist is key to happy, healthy mouth

ALSO E: HEALTHY & FIT EXPO UPDATE INSID

CAMINO ST. JAMES 8K/5K INFO • MAX’S RACE REGISTRATION

ALSO INSIDE:

CLASS

ACT

Former MSU basketball star DELvoN RoE stays healthy in pursuit of his new dream

RICH RECIPES!

GIFT GUIDE

Nutrients are key for these tasty treats

Ideas for the healthy and fit people in your life. 15

Count your blessings not your calories!

HANNAH BEACHUM

Beachum, 29, of Royal Oak is a vegetarian and avid runner.

CHILD NUTRITION Myths busted! Parents don’t always know best.

26

GALoRE!

WoRKoUT MILK FoR PoST

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M GUIDE IS HE THE 2012 GY TRIAL CoUPoNS

2012

ABLE GoALS HoW To SET REACH

SABOTAGE Six ways you could be ruining your New Year’s resolution

Andrea Geller

This 27-year-old knows how to stay active with a busy work schedule.

CAVEMAN CLUES Cavemen may have had this diet thing figured out

BRAIN FUNCTION Diet and exercise contribute to brain health

What’s best for your children?

The answer is surprising.

Stay in shape and keep moving for longevity

20

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SNEAKY KIDS’ DRINKS

SENIoR EXERCISE

RECIPES!

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revealed inside!

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JULY 2012

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AUGUST 2012

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G EASE INTO EATIN

DE!

CE GUIDE INSI THE 2012 RA MEDITATION WALKING FOR

BEER

AFTER A RACE?

ER 15!

SEPTEMB . 16-17 PAGES

SIPS &

REGRETS?

Put the past behind you; It’s better for your health

SNACKS

Monica Buhs

A stay-at-home mom who takes care of her health.

Pack the best for your child’s practices and games

LOSING WEIGHT

WATER WATCH

Tips to make the process easier and more effective

Make sure you have safe drinking water

SHAKE THE SALT

FAIR SHARE

Sacrifice sodium , but save food’s flavor

Community supported agriculture works

FREE

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OCTOBER 2012

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NOVEMBER 2012

WEIGHT LOSS TIPS

THERE!

EXPO

KIDS’ SPORTS

... AND MUCH MORE!

O V E R

JANUARY 2012

SEE YOU

Megan Patrick

A local chiropractor who is living the lifestyle

DOWN!

Amy Gross

A local dancer who stays as active as she can!

Rounded shoulders begone with these exercises

A HEALTHY & FIT EXCLUSIVE

www.healthyandfitmagazine.com

TRENDS AHEAD! 2012 fitness trends

With shopping, smart snacks, tree decorating and much more! 30

CRAZY BUSY?

When is it OK for young athletes to start strength training?

FIX YOUR POSTURE IS IT ALZHEIMER’S?

FREE

MAY 2012

TO LIFT?

Change your thought patterns for better health

WEAK CORE?

Is your kitchen making you sick?

Here’s how to stay healthy 18

CRUSH CALORIES

FREE

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DECEMBER 2011

INSIDE: FIT OVER 60+ FEATURES REVEALED

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SUMMER SPORTS

THINK POSITIVE

Five ways to stay in shape at work 13

Strengthen your core with some clever planks 15

Magazine Michigan Official The Healthy! of Get

TOO YOUNG

YOUR MIND MATTERS

ALSO INSIDE:

WORK FITNESS

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FROSH TAKE NOTES!

15 Life lessons to learn early on to avoid extra weight gain!

PRODUCE MYTHS

Experts debunk some pesticide and produce myths Kristin Bowzer Three kids keep her busy and extremely active

TRY ROWING!

It’s a workout that relaxes and rejuvenates!

MAXIMIZE TIME

Optimize your training in less time with these tips

SCRAP

Ben Boudro

Here’s one trainer who will keep you fit.

THE SCALE

EMERGENCY PREPAREDNESS

Don’t let the scale rule your world—there is a better way!

ARE YOU

ALSO INSIDE:

LOSING WEIGHT

Brittney Sanchez Simple activity and diet keep her healthy.

Tips to make the process easier and more effective

FITNESS TESTING

Functional fitness can help improve a senior’s quality of life

40+ NUTRITION

MAKING CHOICES

Outsmart Father Time with nutrition know-how

BEDTIME HELP

Trouble sleeping? Try these tips to get better sleep

IN SID E:

O V E R

FREE

M

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to An 8 8-W ge -w E t e E th you ek p KS T is f ru la O all nn n A 5K !! ing

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

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Healthy & Fit

Here’s a list of what to eat and what to avoid

EXPO RECAP

Looking back at a great event: the Healthy & Fit Magazine Expo

READY? We are. And we’ll show you how to be ready for disasters.

Check out these stories:

• Survive the first 72 hrs.

• Keep your stash ready!

• A prepper’s food pantry • Ready-made food test • A tasty prepper recipe

INSIDE: FIT OVER 50 FEATURES REVEALED FREE

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

NOVEMBER 2012

THANKS

A LOT

Paige Sauer

Talent and hard work have taken her to the top.

Say it often this holiday season and watch your mood (and maybe health) improve

ALSO INSIDE:

HOLIDAY ALLERGIES Help take on food allergies with these seasonal tips.

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

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FEBRUARY 2013

Healthy & Fit

What’s best for you? A trainer?

A wellness coach? A health coach? Find out inside!

IT’S OUR

100TH ISSUE!

Meet a mom on the go!

NO MORE

BODY BASHING!

ALSO INSIDE:

INJURY AND YOUNG ATHLETES

Kids pay attention to how you act. Keep your home and attitude positive!

Tips on how to keep them from being hurt this season

BODY BALANCE

There’s a healthy tip for every day of the month

Take the quiz to see if it’s eating at your teeth

Healthy solutions. Fit results. A better you.

INTERMITTENT FASTING

Is this new diet trend right for you?

ALSO INSIDE:

WORK STRESS Here’s a solution to a growing problem

Alexandra Kelsey

An aspiring model and actress who leads a healthy lifestyle

SPRING BREAK WORKOUTS

BROKEN HEARTS

Broken heart syndrom is for real; how to cope.

SMELL THE ROSES Learn how to take pauses in your life

They don’t have to be fancy to work

TEAMWORK TIME

Set those personal feelings aside for the greater good

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OCTOBER 2013

FOCUS ON FITNESS RoseAnn Sumner

Kristy Ford

A packed schedule will not keep her from working out

This mother of two knows how to stay in shape

?

BUSY ARE YOU A

Keeping track of your numbers will tell all

FREE

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JUNE 2013

KIDS

Keep you tasting great While gym work ou d and foo take the

Where do those extra pounds come from?

GRILLIN’ & CHILLIN’

Kristen, Chris, Paula and Matt

EASY LISTENING

Smart options on the grill, and in the glass, this summer

Also inside ... out ies r work remed g tips Grillin r grill healthy Outdoo sun is shiningtside Homeer problems curedy the

SEE WHO IS FEATURED IN THIS ISSUE!

PLAYING THE WEIGHTING GAME

ALSO INSIDE:

New study shows exercise helps sleep

If you eat meat, here’s a breakdown of the best buys

Enjoys the benefits of disc golf

Primitive patterns to increase core strength and improve movement

Meet the Johnsons: They may be the area’s fittest family!

EXERCISE AND SLEEP

Jamie Wilber

UP!

ALL IN THE

FAMILY

MEAT GUIDE

FREE

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BOTTOM

ALSO INSIDE: Check our ABC guide to this spring and summer

Healthy solutions. Fit results. A better you.

FROM THE Randy Sundell Nutrition is something he does not take lightly

Getting your kids outdoors is an important part of healthy growth

FOOD TRENDS

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Healthy & Fit JULY 2013

HEALTHY

PARENT

If you have 15 minutes, we have a great workout for you

ALSO INSIDE:

CHILDHOOD OBESITY

MUSCLE MATTERS

Weightlifting should be part of your fitness routine

Get out of that chair and move around to stay healthy

Healthy & Fit Expo

DEMOS

KID TS EVEN

OUR E EMCE

SPINNING CLASS

It’s not for the faint-hearted; but boy does it get the heart pumping

TRANSFORM STRESS Our tips will help you deal with stress and stay healthy

WISDOM TEETH The reasoning behind third molar extractions

CRAVING POPCORN? It’s one hull of a snack

PROBING PROBIOTICS

What it means to introduce probiotics into your diet

FREE

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DIET Healthy solutions. Fit results. A better you.

NOVEMBER 2013

www.healthyandfitmagazine.com

Four reasons why a diet can fail in the first week

Cindy Gaedert

Healthy habits add up to a healthy lifestyle for her

FAMILY MEALS

Get engaged with your family’s life through mealtime

FOOD MARKETING How parents can battle persuasive food marketing

Healthy solutions. Fit results. A better you.

DECEMBER 2013

www.healthyandfitmagazine.com

GIFT GUIDE

DISASTERS ALSO INSIDE:

ALSO INSIDE:

GET UP!

SEE WHO IS FEATURED IN THIS ISSUE!

Healthy solutions. Fit results. A better you.

pantr Summ usehold with ho

Why music affects your mood

SEE WHO IS FEATURED IN THIS ISSUE!

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

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Healthy & Fit

Everyone’s problem; here’s how you can help.

ACID REFLUX

Is your body symmetrical?

How to get back into shape

START 2013 RIGHT!

How to push through those workouts that need motivation

Take our quiz to see if you have it!

R E OU D T UI OU K G GE! EC CH LIN SID C IN CY

Shannon Kiffer

2013

Advances in detection and treatment

E UR ID T O GU OU M K Y !

EC L G IDE CH UA INS N AN

AUGUST 2013

KNOWING GUM DISEASE

Tiffany Heuhs

She’s a pro cheerleader and local teacher who knows a healthy lifestyle.

WALL?

ALSO INSIDE:

ABS!

E UR UID TO G OU E K AC !

EC R IDE CH AL INS NU AN

E UR ID T O GU OU T K IF E! EC L G ID CH UA INS N AN

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HIT THE

ALSO INSIDE:

TOP TRENDS FOR 2013

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

Healthy & Fit APRIL 2013

This workout will get you toned and strong!

Stay ahead of the curve with this fun look ahead

WORK STRESS

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

Cari Draft She’s changing the way people think of fitness.

ALZHEIMER’S UPDATE

Healthy & Fit

FREE

MARCH 2013

GREAT

CHOOSE WISELY!

Keep track of what you eat to eat smarter.

Learn how to beat the workday blues and alleviate stress

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

JANUARY 2013

FOOD JOURNALS

Healthy solutions. Fit results. A better you.

www.healthyandfitmagazine.com

Found her healthy body by leaving her comfort zone.

Our annual list features unique items. Check it out!

HOLIDAY HEALTH

BATTLING STRESS

Amber Wilder Weight training is her passion!

Learn how to push yourself beyond what you think is possible ALSO INSIDE:

DENTAL HEALTH

ALSO INSIDE:

Gyro what?

Learn how to read nutrition labels with our helpful guide

BLOWING SMOKE

Is it smart to legalize pot, from a health standpoint?

PRESENTS FOR: A HOME GYM !

THE KITCHEN !

GRAND KIDS !

YOUR HEALTH !

How the proposed elimination of trans fat will affect us all

Gyrotonic training is bodywork that is fun and effective

DON’T LIKE GYMS?!

That’s OK! Stay home and take a look at our list of DVDs

POSITIVE CHANGES Tips on how to make small life improvement efforts add up

THE

N TIPS AND MORE! TRIAL COUPONS! RESOLUTIO

2014

2014 GYM GUIDE IS HERE!

SMOKING CESSATION!

SUBSCRIBE TODAY TO RECEIVE JANUARY’S GYM GUIDE & FEBRUARY’S RACE GUIDE! DETAILS INSIDE!

SPECIAL FEATURE: 2013 HEALTHY & FIT MAGAZINE RECAP

www.healthyandfitmagazine.com

Carla and Laura Colbeck’s family business, Capital Cheer & Dance, keeps kids active, healthy and learning life lessons.

ALSO INSIDE:

TRANS FAT

Tips on how to keep calm and beat stress

CHEER CHAMPS

FREE

Healthy & Fit PUSHING LIMITS FEBRUARY 2014

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Christina Bossardet

DECODING LABELS

Keep calories at bay with these great apps

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

JANUARY 2014

Create a wholesome food environment for your child

TO THE CORE!

Tough abdominal exercises just in time for spring break

EMOTIONAL EATING

Learn what triggers your unhealthy eating habits

DE! INSIDE: THE 2014 RACE GUI A list of the area’s duathlons

• triathlons • 5Ks, 10Ks, half

and full marathons!

Magazine

The FREE event is back and better than ever! It’s set for September 14 at the Lansing Center.

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

Healthy & Fit www.healthyandfitmagazine.com

www.healthyandfitmagazine.com MAY 2014

MARCH 2014

NO MORE EXCUSES!

GIVING

BACK

Set a goal and get to it; we’ll show you how!

Logan Stark

STAGE FRIGHT Gain more confidence with these tips

KNEE PAIN?

Advice on when to see a doctor for that nagging knee issue

ALSO INSIDE:

This war vet, 27, uses cycling to help heal others

Cycling is the ultimate equalizer for wounded veterans

ALSO INSIDE: Shannon Hargrave

READY FOR SPRING

She’s a fitness coach who is passionate about her job!

Get rid of the winter blues once and for all

LIFT WEIGHTS FASTER Keep your workouts simple and move at a brisk pace!

STRETCHING IT

Before you head outdoors warm up those muscles!

If you own a bike, you’ll want

to take a look at the list we

OCTOBER 2014

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

DECEMBER 2014

NOVEMBER 2014

Emily Jo Morgan

An online fitness coach with a great attitude

SHAPE UP!

PUSHUPS For athletes and coaches: Do them right (or not at all!)

Get fit with our special back-to-school workout

ALSO INSIDE:

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FUELING FOR A MARATHON

Good training, proper nutrition can help FOR SENIORS

WHERE DID THE TIME GO?

Make every second count, for yourself!

WHOOPING COUGH

Beware: It’s on the rise in mid-Michigan

IT’S TOO MUCH

The obsession with caffeine is troubling

OUTDOOR ACTIVITY

October is a great month to get outside

www.healthyandfitmagazine.com

PERFECT

HEY PARENTS!

WINTER SKIN CARE

How to change your routine for cold weather

RETHINK YOUR WORKOUTS

For best weight loss, try new cardio tactics and tips

TEETH POLISHING

Why it’s not the best thing for your mouth

KNOW THE DIFFERENCE

Between cardiac arrest and heart attacks

CONCUSSIONS & KIDS

Parents are paying attention!

Kimberley Whitfield Bodybuilding is a natural fit for this 45-year-old

www.healthyandfitmagazine.com

Gift Guide

Our annual gift guide is back and better than ever!

FAMILY AND THE HOLIDAYS

How to get along with relatives and co-workers

IS BUYING FRESH THE BEST? With fruits and veggies what’s best for you?

ACTIVE WHILE AGING

Tips on how to keep active and healthy as you age

www.healthyandfitmagazine.com

FREE

JUNE 2014

ALSO INSIDE:

NO MORE EXCUSES!

Learn how to make the right choices to get fit

CARRY THE LOAD

Carrying heavy weight can get you in overall shape

JULY 2014

FREE

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Courtney Ploucha’s accident made her more determined than ever!

ALSO INSIDE:

It’s National Grill Month.

Eat healthy!

OUR SUMMER GIFT GUIDE!

DON’T GET BURNED

Learn how to protect yourself from the sun

MOBILITY IN MINUTES

Stay loose with these simple exercises

Specially designed for dads and grads and fitness aficionados

TORCHING CALORIES

Sneaky ways to burn extra calories this summer

ON-THE-GO SNACKS

ALSO INSIDE:

Bring healthy food to your events this summer

TODDLER TEETH TIPS

FLEXIBLE BRAIN

Take care of your child’s teeth

BREAKING BAD HABITS

How to develop a new way of thinking

Calm your mind with neurofeedback

THE 2014 HEALTHY & FIT MAGAZINE EXPO

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JANUARY 2015

MAKING LIFE

Brad Fast

High performance training at its best

CHANGES Set realistic goals and get to work on making them a reality

TRY THIS: BOKWA This group fitness class is F-U-N for everyone

SKIN HEALTH

Make sure to schedule your full body exam today!

EIGHT IS ENOUGH

Our dumbbell workout is awesome!

BULLIES BEWARE

Parents can help children identify bullies with these tips

2015

KEEP YOUR RESOLUTIONS! • LEARN THE LINGO • KNOW THE GYM BASICS

Carrying heavy weight can

get you shape HERE! ISin overall THE 2015 GYM GUIDE

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HANDS ON! MSU handball coach Carl Valentino shares his secret to health

FEBRUARY 2015

www.healthyandfitmagazine.com SEPTEMBER 2014

THE 2015 RACE GUIDE IS HERE AND IT’S PACKED WITH

LOCAL

MARATHONS, HALF MARATHONS 10Ks, 5Ks and MUCH MORE!

ALSO INSIDE:

RUNNER’S SKIN

From raw to radiant skin: Here’s the answer

MAKE AN IMPACT

THE AREA’S BEST RUNNING GROUPS

Give back to your community and feel good about it

MID-MICHIGAN’S

Can’t sleep? It could be what you’re eating

AND HOW TO JOIN!

TOP EXPERTS AND GURUS GET YOU IN SHAPE!

SLEEP STEALERS

LUNCH

Tips for parents on how to keep kids’ lunches exciting for school

THE 2014 HEALTHY & FIT MAGAZINE EXPO

ALSO INSIDE:

HEALTHY JUNK FOOD?

How some foods labeled as junk can actually be OK

HEART SCARE

A first person account of a Haslett man’s brush with heart disease

FRESHMAN YEAR

ALSO INSIDE:

The early bird deadline is here!

DAYDREAMING? It’s OK! It’s actually good for you!

ANYTHING BUT SWEETS

Bring healthy food to your events this summer

How to survive and thrive!

BE FEARLESS

Neurofeedback can help getting over your fears

CHANGE IN THE AIR Advice on how to get ready for the autumn change

Healthy & Fit Expo

MIX IT UP!

It’s better to keep your kids in multiple sports

CARDIAC READINESS

Why schools should be prepared for sudden cardiac arrest

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IGNORE THE CORE? Not if you want to stay healthy and strong!

SHAKE THINGS UP? Your local fitness center offers plenty of fun classes

Denise Austin

Her running group is getting people into shape!

ALSO INSIDE:

ACTIVE KIDS Ideas on how to get your kids moving

EATING OUT WITH ALLERGIES Can it be done? With these tips it can!

INSIDE: THE 2015 RIDE GUIDE! Our list of triathlons, duathlons

and all kinds of cycling events!

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SHOULD YOU

Jamie Richardson

Her running group is getting people into shape!

LOVE YOUR

Jessica O’Brien

Fitness is a way of life for this Potterville resident

IF YOU LIKE TO

RUN READ THIS ISSUE

ALSO INSIDE:

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

The early bird deadline is here!

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How to respond to others when their pet dies

READ OUR SPECIAL SERIES ABOUT SKIN CANCER ON PAGE 16!

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have for you.

Healthy & Fit

LOSING A PET

IT’S NATIONAL SKIN CANCER AWARENESS MONTH!

DE! INSIDE: THE 2014 RIDE GUI MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

IRON ISSUES

Feeling tired? Could be iron deficiency anemia

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

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EATING HEALTHY AT HOME Cooking your own food is a smart choice!

ALSO INSIDE:

READY TO RUN?

Avoid injury and increase performance with these moves

HEALTH SECRETS Top tips to keep you healthy and feeling well

10 YEARS OF PUBLISHING: A LOOK BACK AT ALL OUR COVERS! Can’t sleep? It couldHealthy be what & Fit you’re Are youeating in the MICHIGAN’S OWN • WELLNESS

• FITNESS • NUTRITION

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ZONE?

KRISTA RIED

Tips and secrets revealed by people living in the ‘blue zones’ 14

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Fitness

Ready to run outdoors?

Avoid injury and increase performance with these moves. by Justin Grinnell

T

he season is about to change in Michigan, for the better!

For many, this means more outdoor activities and less being cooped up. For the avid runner, this means more opportunities to get outside and get your miles in.

You are tired of running on the treadmill and maybe even tired of cross training. I get it: you live to run, and

Reverse lunge w/arms overhead Take a long stride backward and drop your back knee to the ground. Keep your arms straight above your head with good posture during the whole movement. Push through your heal back to the starting position.

Perform one round through all the exercises for optimal results.

Exercise Reps/Time Couch Stretch Squat to Stand Reverse Lunge w/ Arms Overhead Hip Sequence Scapular Push-ups

Squat to stand Squat down and grasp your toes with your hands. Don’t just touch your toes; wrap your hands so that the tips of your shoes are in the palms of your hands. Stand up without shifting position. You’ll feel a deep stretch in your glutes and hamstrings. Hold the top position for a second, then drop back down into a deep squat position and repeat.

Scapular push-ups Get into a push-up position with your elbows locked out. Lower and raise your body by retracting and then rounding your shoulder blades. The full range of motion is only a few inches.

18

stretching and strength training may not be your favorites. You are aware of the many benefits that cross training offers, but want to take advantage of the precious spring and summer months.

I have the solution for you: Perform this quick and effective movement routine to maintain flexibility and strength in the hips and upper spine, while increasing your performance and reducing the risk of injury.

1-minute each side 10 5 each side 1-minute each side 15

Couch stretch Back your right knee into the bottom of a wall and move your left leg into a lunge position, knee bent 90 degrees. Raise your torso and hold that position.

Switch legs and repeat.

Hip sequence Assume a lunge position, right leg forward, with your right hand on your foot and your left hand on the floor. Push your right knee out as you rotate your body left.

Now drive your hips back, straightening your right leg, switch legs and repeat.

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2015

Peak performance

ERFOR NP M TA

GI

D

•T RAI

R

TE

ZE

TES

D

E NC A

SPA R

Fitness

N NED • E

E

What it takes to be at the top of your game. by Joe Eisenmann, PhD

C

oaches and athletes aim to improve sports performance. But what factors influence performance? In most sports, performance has many dimensions. For example, a baseball player must be able to hit, field, throw, and run the bases. But why can some athletes run faster, throw harder, and play better than others?

Peak performance is complex and a culmination of several factors (see graphic below) including age and experience, genetics, training, coaching, health status, the physiology of the athlete, mind set of the athlete, how the athlete performs the skill and moves (biomechanics), equipment, etc. There are some aspects of this model that can be controlled by the athlete or modified with training and other things that cannot be controlled (i.e., genetics, age, weather).

It is important to note that this model involves a multi-disciplinary, integrated approach when training and caring for the athlete. Too often, the main focus is on training or strength and conditioning. And even within training, sometimes one aspect (strength training) receives more attention than another (speed,

Factors Affecting Peak Performance Age

Physiology/Biochemestry Psychology/Biomechanics

Genetics Training/ Coaching

The Athlete

Health status Injury/Fatigue/Diet/Drugs

Performance

Equipment/Field Conditions Weather condition/Game tactics

agility, joint stability and mobility, etc.).

Within strength training alone, we often do not consider training unilaterally (single arm or leg) and bilaterally (both limbs) with lower and upper body, pushing and pulling vertically and horizontally, strengthening and stabilizing the core and also rotating or twisting.

During periods of intense training and/or competition, if we do not give proper attention to recovery, sleep, and nutrition, then we will not realize optimal gains from training or peak performance. This is too often the case.

Likewise, if we prepare ourselves physically (skill development, training, recovery and nutrition) but do not have good mental skills ( focus, positive self-talk, etc.), we also will not realize peak performance.

Thus, we need to ‘put it all together’ (athletic health, skill development, physical training, recovery, nutrition, and mental skills) and have all the pieces of the puzzle fitting perfectly. If one piece is not fitting well, then peak performance and health will not be realized.

Dr. Joe Eisenmann, PhD is a professor of pediatric exercise medicine within the MSU College of Osteopathic Medicine and the Director of Spartan Performance. To learn more about Spartan Performance visit SNAPP.msu.edu.

APRIL 2015

www.healthyandfitmagazine.com • Healthy & Fit

19

Health

Spine and musculoskeletal care

MSUâ&#x20AC;&#x2122;s Osteopathic Manipulative Medicine is here to help. by Lisa DeStefano, DO

T

he Osteopathic Manipulative Medicine clinic functions as a patientcentered home for spine and musculoskeletal care.

We provide patient care services for those suffering from musculoskeletal and spine related disorders, which are amenable to non-surgical conservative care including osteopathic manipulative medicine.

Spine-related and musculoskeletal disorders are among the most common, costly and disabling problems in Western society.

Included in this group of conditions is back pain, neck pain, many types of headache, radiculopathy, and other symptoms directly related to the spine and joints.

Virtually every human being is affected by this group of disorders at some time in life. The burden of spine-related and musculoskeletal

20

Our team has a long legacy and experience in effectively treating spine-related and musculoskeletal disorders. We take most insurances and provide services for patients of all ages. disorders on individuals and society is huge and growing rapidly.

Most cases of spine-related and musculoskeletal disorders are multifactorial, involving somatic, neurophysiological and psychological processes that interact to produce the suffering

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

experienced by the patient.

The management of patients with spine-related and musculoskeletal disorders requires a level of expertise that can respond to these challenges.

The Osteopathic Manipulative Medicine clinic has combined a unique team of fully licensed and boarded physicians whose expertise is in the function of the bodyâ&#x20AC;&#x2122;s neuromusculoskeletal system.

Our team has a long legacy and experience in effectively treating spine-related and musculoskeletal disorders. We take most insurances and provide services for patients of all ages.

Written by Lisa DeStefano, DO, Chairperson, Department of Osteopathic Manipulative Medicine at MSU College of Osteopathic Medicine.

APRIL 2015

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Secrets for getting and staying fit The first five tips. by Jason McCammon Want to be successful in getting and staying in shape? Here are my top 10 secrets. This month we’ll feature tips 10 through 6. Next month: The top five!

10. Visual goal setting.

You must have a map with destination points. Instead of just saying you want to “lose weight,” it’s much more effective to be specific. Such as, “I want to drop two sizes in two months.” Write this goal down so you can see it every day then visualize this new you. You must also have a solid, real, deep reason for why this goal is important to you.

9. Does the scale own you?

The scale cannot measure how fit you truly are, how much muscle you carry and how beautiful you are inside or out.

A healthier and more successful way to measure progress would be how many servings of vegetables you had today; how you feel in your clothes; how many times you exercised this week; were you a role model for your kids when you ate out last night.

8. Fit is a lifestyle.

It is rare that you can be fit and eat poorly; never exercise and be healthy; only get a few hours of sleep per night yet expect to have energy the next day. You must examine all areas of your life and upgrade your choices in order to have success. Surround yourself with like minded people. Purge your pantry to make it easier to cook healthy meals.

7. Muscle is an ally.

Muscle burns tons of calories both during exercise and at rest. Muscle gives you attractive curves and helps you have good posture. Muscle helps keep your blood sugar stable which in turn can help you avoid diseases like diabetes.

Muscle provides the tension that strengthens your bones.

You must lift weights relatively heavy for your ability in order to challenge your body to change. If you can do more than 12 reps, it’s too light and will do little good.

6. Get over the intimidation.

Rather than randomly joining the nearest or cheapest gym, do some research and find a place that fits your personality and has the environment you are looking for. Price is less important than getting a good fit. In no time you will feel at home, create a new comfort zone and actually look forward to training. You will get the best results at facilities that offer a physical assessment and customized fitness solution as part of their memberships.

Jason McCammon, B.S., NFPT-CPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com

www.healthyandfitmagazine.com • Healthy & Fit

21

Looking forward to spring?

Chart your path, now, for healthy, sexy skin. by Dr. Marcy Street

F

inally, it is April and the light at the end of the cold, dark tunnel is getting closer every day! This means a few things in the world of dermatology and aesthetics. It’s early spring and now is the time to plan a course of action for healthy, sexy skin in time for spring break, wedding season, graduation and all the exciting things the coming (and highly anticipated) season has in store.

First things first, it’s time for laser. Your skin has been out of the sun all winter long and that’s perfect for starting laser treatments such as laser hair removal and laser resurfacing. Laser hair removal means less shaving, less irritation, fewer razor bumps, and more confidence on the beach. Laser resurfacing is another treatment to have if you’re struggling with acne scarring, fine lines, sun damage and less than perfect skin texture. If you start now, you may be able to fit in a few treatments before spring break.

If you want up to 20 percent fat reduction, consider Coolsculpting. It is a non-invasive, painless treatment, and should be started a few months before

any big event as Coolsculpting takes three to four months to see the maximum fat reduction in the areas treated. This fat reduction technique is very popular among brides and grooms who are looking for something to help with any extra bulges, without breaking the bank and no down time. Coolsculpting is also great if you have been losing weight but have a few stubborn areas that have been resistant like the waist, thighs and sides.

April is a great time to schedule that appointment to get your acne checked out. Think about all the senior pictures, wedding albums and Facebook posts where your skin will be seen up close and personal, in the months to come. There are so many acne treatment options available to fit every budget and level of severity these days. Sometimes just a refresher on home care and a new routine will be enough.

Some patients require prescribed oral or topical medication or even a relaxing trip to the Doctor’s Approach Med Spa in Okemos for one of many acne treatment options, where you will see results. The sooner you start on a program tailored for your specific needs, the sooner you will

see smoother, healthier looking skin.

Clear skin goes along with the healthy body that you have been working so hard to maintain!

This season also brings up the ever important issue of protecting that beautiful skin. Your skin is a great investment! Do not skip the SPF! I recommend all skin types use sun protection of at least an SPF 30 all year but if you skipped winter, don’t wait any longer when it comes to sun safety. Not only are you protecting yourself from the risk of cancer but you’re also preserving younger looking skin.

Did you know that the excess sun exposure damages healthy collagen and elastic tissue and will lead to early wrinkles and sagging?

Keep this in mind when you are outside. All it takes is remembering to put it on 15-20 minutes before you go outside, and reapply every 1.5- 2 hours.

April is a time of excitement, dreaming about the warmer months to come and planning for special occasions. Don’t forget to also plan for healthy, radiant skin too!

Invest in yourself.

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Cover

Our interview with Denise Austin Denise Austin shares fitness tips and details about her new plan.

D

enise Austin is a household name when it comes to fitness. The widely popular trainer has been on television for years, inspiring many to live a healthy and fit lifestyle with her ESPN show Getting Fit with Denise Austin, several tapes and DVDs. At 58, she shows no sign of slowing down.

She just released her latest program, the 10 Week, 360° Plan. She recently spoke with Healthy & Fit Magazine Publisher Tim Kissman about her new program, and her outlook on the fitness industry.

Highlights of that conversation follow.

What kind of changes have you seen in the fitness industry? This business has changed with social media and the Internet. Everything is now online, usually available on any screen. That’s the biggest change since DVDs came out. With a daughter in college, I’m in tune with social media. It’s fun to be able to use that medium. I like it. It’s more instant. I used to try things out on TV to find new content for the next DVD or video. I’d try a Pilates move and I’d get letters that the audience wants more Pilates, but it would take time. It’s a whole new show now. I don’t have to wait a couple months. It’s live and real time, so it’s exciting. For me,

it’s a lot more work on a daily basis, but that’s OK. I’m constantly on Facebook and Twitter, talking to my fans and the users of my program.

How do you keep it fresh?

I travel all over the country. I don’t live in just one place; I live on both coasts. The travel keeps me fresh. I’m always a learner, always asking the top doctors about health. I’m a very curious person. I ask the top professionals in the top fields questions about health, to stay on top of current knowledge. It’s truly my mission to weed out junk and give my audience honest information.

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What is your typical day?

I’m a morning person. When I first wake up, I get up and get going. I eat breakfast, and then I do a 30 minute workout.

I find it’s better to get energy from breakfast for the workout.

I know I will get the workout done if I do it first thing, because my day changes so much. I then eat a snack, sticking to my plan. I answer emails, phone calls and run my business while being a mom. I cook dinner, too. I love to make sure my family is eating good meals.

Tell me about your 10 Week, 360° Plan.

I want to give others the Continued on page 27

24

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2015

Boomers

Creating adaptive competence Stay healthy and age successfully. by Tom Matt

O

ne of the most exciting goals I have in my work and daily thoughts is achieving a full life that has reasonable, if not, plentiful energy. The aging trend has unfortunately been a physical decline leading to progressive disability and dependence.

Successful aging is how we will create our personal adaptive competencies. How well we do this is defined by avoiding or delaying chronic diseases.

This is the challenge we all face in the 21st century. Approximately 90 million people suffer from chronic disease, and among the Medicare population (65 and older)nine out of ten deaths are associated with nine chronic illnesses. Those illnesses are congestive heart failure, chronic lung disease, cancer, coronary artery disease, renal failure, peripheral vascular disease, diabetes, chronic liver disease, and dementia.

Patients with chronic illness in their last two years of life account for about 32 percent of total Medicare spending, with

“Adaptive competence is a generalized capacity to respond with resilience to challenges arising from one’s body, mind and environment” - Rowe & Kahn

much of it going toward physician and hospital fees (Medicare Part A and Part B) associated with repeated hospitalizations.

This is an unsustainable model and we have an obligation to ourselves and the generations that follow us to create a better game plan. Succumbing to a slow spiral of dependency, becoming a burden on society is not what anyone desires.

The number of Americans 65 and older today is approximately 43 million.

By 2050 that number could be 108 million. Creating a new paradigm where no citizen is marginalized, where ageism is nonexistent will take incremental

change. It all comes down to daily behavior and choices. Deciding to live better is the way to gain better odds.

Here are some tips • Manage and understand stress • Never ignore a symptom • Eat more whole foods • Improve your sleep habits • Take vacations • Stay connected • Become less sedentary • Play more and have fun • Ignite Your Life

Tom Matt is the host of the ‘Boomers Rock’ radio talk show.

He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us

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APRIL 2015

www.healthyandfitmagazine.com • Healthy & Fit

25

Travel

Spring break travel?

Tips on how to deal with annoying airline passengers.

J

acqueline Whitmore, an internationally-recognized etiquette expert, author and founder of The Protocol School of Palm Beach, who is also a former flight attendant, offers these tips on how to deal with some of the most annoying airline passengers: The Armrest Hogger: If the person next to you commandeers your armrest, simply inch your way in by placing just your elbow next to theirs. This should leave plenty of space for your greedy neighbor’s elbow. Armrest rules: When you have three seats next to each other, the person in the middle seat gets to claim the armrests.

The Chatterbox: If your neighbor strikes up a conversation, be polite and exchange a few pleasantries. Then say something like, “It was nice speaking with you, but if you don’t mind, I have to get some work done (or some muchneeded rest).” Closing your eyes generally

does the trick. Note: Always travel with earphones and eyeshades.

flight attendant if you can relocate to another seat.

The Space Invader: If this person invades your personal space with his newspaper or carry-on bag, say something like, “It seems that these planes are getting smaller and smaller. Would you mind moving your arm (or bag) over just a touch?”

The Sleeper: If you need to use the lavatory but your aisle seatmate is sleeping, gently tap him on his shoulder and say, “Excuse me.” No other explanation is necessary. Never attempt to crawl over him.

The Seat Recliner: If someone reclines too far while you’re trying to eat, work on your laptop, or watch a movie, you have two options: 1. You can recline your seat for more space or 2. Say something like, “Would you mind pulling your seat forward a little bit.” The person in front of you most likely doesn’t know she’s inconveniencing you. Note: When you recline your seat, always glance back and make sure the person behind you isn’t using his tray table to eat or work.

The Snorer: It’s best to always travel with a good pair of noise-cancelling earphones. Otherwise, you can ask the

The Unruly Child: Never discipline someone else’s child. Your best bet is to move to another seat, if available, or alert a flight attendant.

The Seat Kicker: If a child is kicking the back of your seat, simply turn around and glance at the child and the parent.

The parent will oftentimes get the hint and ask the child to stop. If this doesn’t work, kindly speak up and ask the child to stop kicking your seat.

Want more tips? Check out EtiquetteExpert.com or JacquelineWhitmore.com

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26

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2015

Cover (continued from page 24) and diabetic cooks to prepare healthy meal plans and recipes. I demonstrate how to cook in my kitchen. And you can customize my eating plan; we worked really hard on that.

motivation they need, every single day, to live a healthy lifestyle. I also want to inspire them to eat good, healthy foods -- the foods I eat. The 10 Week, 360° Plan features a workout on three different levels, and mixes up cardio, weight lifting and toning. I offer a meal plan for every single day, and provide 200 great recipes.

When you adopt the plan, you will have a good workout, good nutrients and great foods. We’ve gotten a great response.

What makes it unique?

The fitness trend is customized workouts for all types of people. With my program, you can pick a level and mix and match it as you progress. I also have a 360° Plan that gives you access to all my TV shows, DVDS, plus new features online. Maybe you like the beach workouts, or other favorites. It also gives users a chance to watch workouts on different devices, like TVs, computers and their phones. We wanted to give everyone the opportunity to have it at their fingertips. Also, every Sunday I come to them with extra motivation. I want them to be motivated.

I like to give them a pep talk and a strong mindset on positive thoughts and how to improve your attitude.

Is it a popular program?

Yes. Very much so! We have a lot of people from Michigan using the program. It’s a great following.

There’s a personal part to it, too?

Yes! They see me in my own home every week so it’s very personal. One of the biggest challenges in any lifestyle change is how to maintain your commitment.

Every week we provide a new thought for the day. We then build through the 10 weeks to become more positive and optimistic. Viewers react very well to that aspect. Giving a pep talk, helping them build their positive self attitude and self esteem guide the viewers to achieve success. I consulted with top nutritionists

What about groups?

We encourage people to team up, too.

Companies are signing up and getting their employees to take part in the program. It’s really cool. Employees are competing within the company, in the world of online programs. A lot of girlfriends sign up to do the program together. We even have a mother and daughter program, that I’ve done with my daughter, Katie. She just turned 21 and realized she wants to be part of the fitness industry. She leads a mother/daughter dance workout. It’s a fun way to get in shape with your daughter.

What’s your advice for people wanting to start a healthy lifestyle?

I always say just start with 10 minutes a day. Give yourself 10 minutes. Hopefully that will grow to 15 and beyond. It’s all about starting a healthy habit. Set a schedule and stick to it. Make sure to get good information and have a plan. Start small and have fun.

WANT TO TRAIN LIKE AN ASTRONAUT? INTRODUCTION TO ROWING

Learn the basics of rowing in single person and multi-oared rowing shells. The program will familiarize beginners with basics of rowing. After a land based introduction, instruction will be on the water with coaching from 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

See our website for more details, class times and to register: www.lansingrowing­club.com (Click on Rowing Programs).

OPEN HOUSE

May 16th 9 am – 11am (free & optional). Tour the boathouse, look over equipment and watch experienced rowers. You may register in person at the open house.

LANSINGROWINGCLUB.COM

APRIL 2015

Are you as fit as an astronaut? MSU researchers (under the direction of Dr. Deborah Feltz) need exercise video game participants to bike like one. If you’re 35 – 60 years old and want to get paid to work out, contact us about participating in an exergame study.

YOU CAN SIGN UP FOR EITHER: Study I: 6 sessions over 6 days - You will receive $6 for each 45 min session and a “Training Like An Astronaut” t-shirt.

Study II: 6 sessions each week for 24 weeks - You will receive $6.95 for every 45 min session (for a possible total of $1000) and a t-shirt.

LOCATION: MSU Campus-IM Sports Circle FIND MORE INFO OR SIGN-UP ONLINE TODAY AT: http://goo.gl/FR2zG5 OR CONTACT: Alison Ede at edealiso@msu.edu

www.healthyandfitmagazine.com • Healthy & Fit

27

Fit Features Susie Burke Susie Burke, 39, of Lansing, uses her Dietetics degree from Michigan State to better not only herself, but all those around her, as well. “I enjoy sharing health and fitness ideas with family, friends, and co-workers.”

Susie’s goal of exercising 5-6 days per week for 30-60 minutes keeps her feeling good, energized, younger, and it’s a good stress reliever. “I love running so I try to do that each day, but then I rotate in weight lifting, boxing, biking, swimming, or squats. I find I have more energy, don’t get sick as often, that I’m more active at home and can get more done on a daily basis when I eat right and exercise.” A big motivator for her is to keep up with her three active kids. “I want to be a good example, showing them the importance of living a healthy lifestyle by eating healthy and staying active. It’s also important for me to get in family time each day.” Susie works for Culinary Services at Michigan State which can both help and challenge her at the same time. “MSU has so many healthy options it’s easy to take advantage of that part. However, I am constantly around high quality food, so it can be hard to not eat all the time!” When it comes to exercise and eating healthfully, Susie believes something is always better than nothing. “All you can do is try your best. Be grateful for the body and life you have, and treat it the best you can.”

Christopher Huff Christopher Huff, 42, of Oak Park, is the owner and head strength and conditioning coach at Performance 80 Fitness Studio. Huff, a former football player at Hillsdale College, finds that working with clients, and young athletes, is very rewarding. “When people work out on a consistent basis, they not only become healthy, they become more confident and mentally strong in their everyday life,” he said. “Working out relieves the stress of everyday life. My wife always says, ‘leave everything on the gym floor and move on.’” Huff keeps in shape through daily workouts and working with clients, as well as a healthy diet most of the time. He’s had two knee surgeries, shoulder and elbow issues over the years as part of the gruel of being a former athlete, and that has been a challenge to work through. He feels it’s also given him perspective on making sure young athletes are trained properly before moving on to college athletics. “I think the sports flexibility therapist I use has kept my body in working order,” he said. “I enjoy working with youth. Just seeing our youth achieve their athletic goal has been the biggest reward for me. Most kids just need that extra edge and that’s what we offer.” His advice to anyone looking to be healthy: “There are plenty of fitness avenues. Find the program that fits you and that you have a passion for.”

RESEARCH PARTICIPANTS NEEDED MSU walk-exercise study with an iPhone app!

Pure Body Sculpting

Participation: A 45 minute orientation session at MSU, to walk for exercise at a moderate pace with the iPhone app outside whenever and wherever you want over 3 weeks, and a 20 minute debriefing meeting at the end of 3 weeks. You’ll complete email and phone-based surveys throughout the study.

You must walk for exercise (i.e. not just for leisure or to get from one point to the next) at least 3 days out of the 7 days in each week of the study period.

Participants will receive $30 after completing the 3 week study. You may also keep an iPhone soft case with hand strap that will be provided for use during the study.

Men and women, ages 25-55 healthy enough for regular physical activity can participate. Men over the age of 45 will require physician’s approval prior to enrolling.

Participants must own an Apple iPhone, either models: 4S, 5, 5C, 5S, or 6.

The app will be removed from your phone after completion of the research study period. You will be required to upgrade to the most recent Apple iPhone operating system before the app can be loaded onto your phone.

* Lose Inches * Tighten Skin * Reduce Cellulite * See Permanent Results * Painless * No Wraps * No Pills

MSU Department of Kinesiology - IM Sports Circle Contact: Stephen Samendinger for questions: samendin@msu.edu.

Select “BOOST Walk Study” when scheduling your session online:

space-lab.genbook.com

28

Healthy & Fit • www.healthyandfitmagazine.com

(517)-485-6563

www.theheadroomhairsalon.com

APRIL 2015

Health

Eat healthy at home

Cooking and eating at home can help you stay fit. by Gina Keilen

B

eing a home cook has a number of benefits. One recent study suggests that those who cook at home typically eat healthier meals with fewer calories. This has double the impact when the findings reported that those same people often consume fewer calories when they do occasionally eat out. This is likely because those at home are more mindful about what is in their foods and portion sizes.

In recent past, Americans cook less often at home and eat out more. Beth, from Portland, finds her lure to eating out is the convenience. “It’s easier for me. I don’t have to do any preparing and there is no clean up afterwards. It also helps fulfill both mine and my husband’s cravings in one meal.”

Eating out can definitely be a luxury and break from your kitchen; however, when you cook yourself, you have more control. Kelsey Schuring, RD and Manager of Nutrition Services at Western Michigan University notes this is especially true for those that don’t pay

attention to serving sizes and preparation techniques. “When an individual prepares a meal at home, they are more aware of what ingredients are going into that dish and can better watch how much they eat.” There can be roadblocks that prevent someone from cooking at home.

Some people don’t like being the only cook in the household, but that can be a great time to get family involved and teach them how to cook.

Another common reason is the lack of time. Cooking does take time, but tricks such as preparing a big meal to eat it throughout the week, or freezing leftovers for when time is tight, are helpful. Many people are still concerned about their health when they dine out. “I try and think about it both when I dine out and eat at home. It’s sometimes just not as clear when I’m away from home, but I try to avoid things deep fried or those that are higher in calories,” says Beth. Schuring says it’s all about balance, especially if you are a frequent diner.

“If you never treat yourself, you may fall victim to overindulging at some point;

“I

however, if you overindulge all the time, that can be dangerous.” Going into the restaurant prepared can help you stay on track. “Research the restaurant online to get a plan of what you will order and try not to go to the restaurant starving, “says Schuring. This can help with impulse meal orders or eating too fast before realizing you are full. Most restaurants have numerous servings in each of their entrees, making it easy to eat a lot more than intended. “Consider splitting a meal with somebody or ask for a to-go box prior to eating so you don’t mindlessly eat the entire plate,” recommends Schuring.

While it can be a challenge for most people to cook at home on a daily basis, making small strides of just two to three times per week can be connected to a healthier lifestyle.

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.

♥ TEAM DOBIE” Ingham County

R ehabilitation Services 3860 Dobie Rd • Okemos 517-381-6130

NATURAL MEDICINE EXPERT SERVING LANSING Suffering from a chronic disease?

If you’re looking for non-invasive health care options meet with Dr. Morgan for a truly holistic approach. He’s experienced, thorough, and has over 8,000 hours of health care training with PhDs, MDs, DOs, NDs, and DCs.

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Call (517) 455-7455 to schedule a FREE 10 minute consultation.

1106 N Cedar St. #200, Lansing www.centerforwellness.org DrNicholasMorgan@gmail.com 3460 Dunckel Rd., Lansing

APRIL 2015

culliganlansing.com

www.healthyandfitmagazine.com • Healthy & Fit

29

Fit Bits

Dirty dozen

27thth Annual 27 Annual

Mason State Bank Mason State Bank 5K Run/Walk 5K Run/Walk

Pesticides and foods. by Lisa Marie Metzler The Environmental Working Group has published their Dirty Dozen (plus two). These produce items contain the most pesticide residue: Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas (imported), potatoes, hot peppers and kale/collard greens.

If at all possible, choose organic when buying these foods.

It may be prudent to buy into a food co-op. You’ll know how the food is grown, support local agriculture and save cash.

Visit localharvest.org or coopdirectory.org for more information.

Now, for the good news.

The Clean 15 list contains produce that are least likely to hold pesticide residue: Avocados, sweet corn, pineapples, cabbage, sweet peas ( frozen), onions, asparagus, mangoes, papaya, kiwi, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes.

Friday, May 1, 2015 • 7 pm • 7 pm Friday, 1, 2015 Ingham CountyMay Courthouse, downtown Mason Fun for the whole family!

Ingham County Courthouse, downtown Mason Fun for the whole family!

Register today! www.masonstate.com Register today!

For information, call 517.676.0500. www.masonstate.com

Early registration fees: For information, call 517.676.0500. $25—5K Run/Walk Early registration $10—Kids’ Bulldog fees: Run $25—5KBulldog Run/Walk $10—Kids’ Dash $10—Kids’ Bulldog Run $10—Kids’ Dash This event is partBulldog of the Playmakers Race Series, is endorsed by the Governor’s Council on Physical This event of theBridge Playmakers Race Series, Fitness, andisapart Mackinac Run Qualifier race. is endorsed by the Governor’s Council on Physical Fitness, and a Mackinac Bridge Run Qualifier race.

100% of net proceeds to benefit Mason Public Schools

Michigan Shores Mini or 5K run 100% of net proceeds to benefit Mason Public Schools

New Buffalo, MI • 7 AM • Sunday May 17

Come; join us for this inaugural, scenic half marathon in beautiful New Buffalo, Michigan. This out and back course takes you along the shores of Lake Michigan, through the streets of New Buffalo and Chickaming Township. The race starts near the lighthouse, and takes you through the beautiful lake house streets until you reach the turn-around and head back to the finish line. The course is flat and pretty fast. If you don’t want to do the half marathon, we encourage you to enter our 5K. Funds raised will go towards a cure for diabetes as well as the New Buffalo K-9 UNIT.

REGISTER ONLINE:

runsignup.com/Race/MI/NewBuffalo/MichiganShoresMinior5krun

30

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2015

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