Healthy & Fit Magazine April 2018 edition by Healthy & Fit Magazine

Healthy & Fit APRIL 2018 HEALTHYANDFITMAGAZINE.COM

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MAGAZINE

Spring clean your eating Tips on how to make healthy choices

Add spark to your life Re-engage and play!

Bianca Guess This body builder has some lofty goals. Just try to keep up with her!

Heart disease Itâ&#x20AC;&#x2122;s a looming epidemic

Stop sitting Too much is harmful

LOVE YOUR HEART: Innovative Concepts From:

PREVENTION AND REVERSAL OF HEART DISEASE

DR. DAVID PAWSAT Wellness Physician

DR. ALICIA WILLIAMS Wellness Cardiologist

DR. SUSAN MAPLES Total Health Dentist

CHRIS JOHNSON Health & Performance Expert

KURT SCHOLLER Meditation/Stress Specialist

JILL MARLAN Physical Therapist

9:00 AM — Why Heart Disease?

11:30 AM — Nutrition and the Power of Feeling Your Best

PLUS:

HEART DISEASE RELATED SCREENINGS OFFERED Carotid intima-media thickness Periodontal disease screening A1C diabetes screening Nutrition coaching

Hypertension screening

Hands-on science for children

9:30 AM — Heart Disease Prevention and Reversal

12:30 PM — Meditation and Stress Management

10:30 AM — Oral Disease and the Heart

1:30 PM — Your Chest Pain May Not be Your Heart

5.12.18 SATURDAY 9:00 AM - 3:00 PM

University Club of MSU, 3435 Forest Rd, Lansing, MI 48910 Tickets & details: loveyourheartevent.eventbrite.com

Tickets: $20 advance; $25 day-of Families welcome! Free admission for 16 years and younger Questions? Contact us at loveyourheartevent@gmail.com

Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!

IN THIS ISSUE

APRIL 18

Contents APRIL 2018 | VOLUME 14 | ISSUE 1

Fit Features P9

Bianca Guess Melissa Cholger On the cover: Bianca Guess Photo credit: Erica Spencer Photography

Pregnancy and high blood pressure | P11

Editorial P10

Heart disease: A looming epidemic What you need to know about prevention and treatment

P11

Pregnancy and blood pressure Many women don’t realize there is a problem

P12

Yoga tradition In a world of niches and hybrids, 6 elements make up traditional yoga

P13

Spring clean your eating Here are some ideas for clean eating

P14

Your decor reveals all How you decorate your home tells a lot about your personality

P15

We sit too much Americans sit more than 11 hours a day. G et up and move!

P16

Spark your life Keep playing; get your kids and grand kids involved

P19

Occupational therapy explained April is Occupational Therapy Month

P20

Blue light and sleep Using gadgets late at night can impede healthy sleep

P21

Social media stress? Give your mind and body a rest and unplug

P22

Diabetes data Here’s a definitive guide to what’s fact and fiction about Type 2 diabetes

Yoga | P12

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

www.healthyandfitmagazine.com

Blue light | P20

ASSEMBLE A TEAM AND JOIN US FOR THE 6TH ANNUAL

LAKE LANSING TEAM RELAY!

TEAM RELA 20 18

201 8

TEAM RELAY

Sunday, August 19, 2018 • 7:30am Lake Lansing Park South, Haslett, MI 1621 Pike St., Haslett, MI 48840

Each team member

receives a race t-shirt and commemorative pint glass

1K Kids’ Run

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FITNESS FOUNDATION

Start/Finish & Exchanges: Lake Lansing Park South (parking available onsite) Course: Winds around Lake Lansing and ends at Lake Lansing Park South. Mostly road surface, with short trail and grass sections. Distance: Team members will each run 5.25 miles, for a total of 26.2 miles Age Divisions: Add the total age of the group members Race Limit: 200 teams Info: Visit our website below for complete information and registration.

in the Park

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Teams: Teams of up to 5 runners. All male, all female, and Co-Ed divisions. Awards will be given to the top 2 teams in each age division.

Benefiting

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

ABOUT US

APRIL 18

Our contributors April 2018

Justin Grinnell, B.S., CSCS

Tom Matt

Lisa Marie Conklin

Ryan Haughey B.S. CPT - ACE, SASTM

Allison Bradow

Susan Maples, DDS, MSBA

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

Ryan is the fitness manager and personal trainer at the University Club of Michigan State University. Reach him at 517.353.5113.

Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.

Alison is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656.

PRODUCT REVIEW: A unique bottle carrier Want a conversation starter and slick way to carry your water bottle? Try the Pomchies Crossbody Water Bottle Carrier. The braided carrier comes in a variety of colors, is soft, washable and does a great job of keeping your hands free until you’re ready for a sip. Our testers raved about this product. Pomchies also has several other lines of products that range from lanyards, cell phone holders and yoga mat carriers. The water bottle carrier ranges in price from $12.99 to $14.99. For a list of other products and prices, check out pomchies.com. Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.

www.healthyandfitmagazine.com

Lisa Marie Conklin is a certified personal trainer and freelance writer. Conklin provides the Fit Bits information.

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.

PRODUCT REVIEW: A stylish hydrating option Excellent construction and eye-popping colors make the Elemental Bottle a must have accessory for the beach, gym or office. The Elemental Bottle is BPA free, stainless steel, and comes in several colors. It’s easily one of the top water bottles we’ve seen come through our office doors. Check out the wide range of colors and Elemental Bottles at elementalbottles.com. MSRP $34.95 Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine. com and pitch your product. All products featured here must be submitted for review.

WALK WITH COURAGE. RUN FEARLESSLY. FINISH WITH STRENGTH.

Join fellow fighters, breast cancer survivors and co-survivors at this year’s Mid-Michigan Race for the Cure®!

SUNDAY, APRIL 29, 2018 2 PM ADADO RIVERFRONT PARK LANSING, MI This year, it is estimated that over 8,000 Michigan women and men will be diagnosed with breast cancer. Join us at this year’s Mid-Michigan Race for the Cure® to help ensure that the people in our community who hear those four terrible words, “you have breast cancer,” find it early and beat it!

ABOUT THE RACE • 5K Run/Walk or Community Walk • Special activities for children • Live entertainment • Post-Race celebration, awards and refreshments

Questions? Contact us at (616) 752-8262 or info@KomenMichigan.org

PUBLISHER

BY TIM KISSMAN

Breaking out the spring clothes is part of the ritual

ecently, from deep in the bowels of our basement in what we lovingly refer to as the land of sealed plastic storage containers, a familiar sound of spring awakened our house. “Tiiiiiimmmmmmmmm,” my wife, Amy, yelled. “I found them!” She found them. The clothes of summer. Unearthed. Ready to be brought up to our rooms and unpacked. It is officially spring. Every season the storage bins are unpacked/packed and stowed away. Out with fall and winter clothes, hello spring. Then, of course, comes the next part of the ritual, the time to answer a question as old as time: What still fits? In past years, only a few of my shorts and shirts managed to make it through the season, My daughter, Autumn, and me at Little usually because I pack on the Caesars Arena, in Detroit, where she played winter pounds. This year that’s in her last game of the season for Oakland changed. I’ve dropped quite a University. I have to put those clothes away few pounds and need to do too until next season. some serious shopping. Last year’s summer clothes are going to be swimming on me. In sorting my clothes, I use a simple pile system: one pile will be donated, one pile remains under consideration. Then I try everything on. Doing this, two facts became apparent. First, I like solid colors. A lot of solid colors. Need to get some patterns. Second, nothing fits. Which is great, I think. I feel healthy, and look better than I have in a long, long time. But man, do I hate shopping. The only saving grace is that for shorts, and short-sleeved shirts, I don’t have to worry about inseams or length of sleeves. It’s much easier to purchase clothes. When you’re 6’7,” that problem is always present when buying winter clothes. Sleeves are never long enough. Inseams, believe it or not, vary a lot by brand. That gets frustrating, too. But it’s spring, right? We made it through another winter and warm days are ahead. That means walks outside. It means bicycling, jogging and being by the pool. I can’t wait! It almost makes it worthwhile to go through the spring clothes ritual. The worst part of the routine is when the bins are packed with the heavier winter clothes and have to be lugged back to the land of storage bins, hidden in the deep recesses of our basement. This year, though, with a new skinnier body and strong arms, it wasn’t that bad. I didn’t mind that, either. Enjoy the issue!

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

FIT FEATURES ON THE COVER: Bianca Guess For Bianca Guess, 38, fitness is not only her professional career choice, it’s her way of life. Guess, who lives in East Lansing, is on the leadership team at Lululemon, teaches classes at the Michigan Athletic Club and is working on becoming a professional bodybuilder. “Working out is part of who I am,” she said. “I’m a former collegiate athlete and being fit helps not only with my physical but also with my mental well-being. I don’t have a typical workout because I enjoy many things but lifting weights is probably what I do the most.” Guess, who has been competing as a bodybuilder for three years, said her goal is to earn her professional status this year. “Fitness has helped me in every aspect of my life,” she said. “It’s taught me discipline, sacrifice, and follow-through. Fitness has helped me through the toughest times of my life and some of my biggest accomplishments deal with fitness. It truly is a part of who I am.” She said she’s perfected her diet, which has contributed to her success. “My diet is awesome,” she explained. “I’ve learned the importance of eating what fuels me, what makes me feel good and helps me to do all the things I want to do. I believe in balance so I do eat a cheeseburger or cookies if that’s what I’m feeling. Moderation is the key! Don’t go crazy but don’t deprive yourself either. You don’t win either way.” Her advice for others is to take things slowly. “Whatever behaviors you are currently trying to change didn’t occur overnight so be patient as you work through making the changes,” she said. Strive for balance, not perfection.”

Melissa Cholger Melissa L. Cholger, 30, of Traverse City, is a certified yoga instructor as well as a department assistant to the cardiothoracic manager at Munson Medical Center. She said she enjoys hiking with her dogs, yoga, Pilates, as well as biking, running and kayaking. “I work out to be able to climb any cliff or bluff to take in a stunning Northern Michigan sunset overlooking Lake Michigan,” she said. “The beauty of Northern Michigan is great motivation to keep moving and to always be taking in new sites. I also work out for the mood enhancing benefits.” She said she eats a primarily whole foods diet, sticking to fresh produce, proteins and natural carbs. However, there are times when she indulges. “Sometimes something will just sound good and when I do make the conscious decision to indulge, I pay particular attention to how each bite tastes and feels and I enjoy it thoroughly without guilt,” she said. “Everything in life is about moderation so I do indulge, mindfully, and I remember the 80/20 rule which means eating whole foods at least 80 percent of the time.” She said her healthy lifestyle has helped her in mind and body. “The more I exercise, the more I want to eat healthy, which makes me feel lighter on my feet which makes me want to be more active,” she said. “It’s a healthy cycle to be in and it makes me feel great inside and out. Most importantly, my goal is to always develop more mental strength, emotional intelligence, and spiritual connection. For me, yoga is the foundation for all of these things.”

WE NEED YOU!

FIT FEATURES Marcia Miars Nov. 2017 cover

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

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TEETH

BY DR. SUSAN MAPLES

Heart disease: Looming epidemic? What you need to know about prevention and treatment

t seems like we all know of someone who has died from heart disease. In fact, it is the #1 killer in America, affecting one in three of us, and its viscous prevalence is rising at a rapid pace. Heart disease, otherwise known as Cardiovascular Disease (CVD) and Coronary Artery Disease (CAD), refers to a disease of the arteries—the vessels that feed blood (carrying oxygen) to the organs, and in particular, to heart muscle. Anything that blocks the blood flow of these critical vessels causes a heart attack. And if the artery block is in the brain, a stroke. Most would choose a heart attack over a stroke, but we can avoid both! How does it really happen? A plaque that thickens the artery walls results primarily from accumulated small droplets of fatty acid or a nest of multiplying oral bacteria. But it is inflammation that allows each of these to penetrate in the first place. In a state of inflammation, all the body’s artery linings become damaged and as a result, much more permeable

to small dense cholesterol droplets or migrating bacteria. Narrowing of vessels from plaque generally does not create the cardiovascular incident—it’s when plaque ruptures, like a pimple that pops, into the lumen (center) of the vessel. Like the pimple, the rupture triggers the rapid formation of a blood clot. We might think CVD is a genetic condition—one we inherit by chance. It can make you feel as though you are a ticking time bomb, passively awaiting the explosion. Turns out, an unhealthy lifestyle trumps genetics by a longshot. Countless studies suggest that even if we come from an ill-fated gene pool, lifestyle is a light switch that either turns the tendency on…or keeps it turned off. What are the lifestyle issues that prompt systemic inflammation and activate CVD? Obesity, periodontal disease, diet, sleep disorders, diabetes, smoking, pharmaceuticals and hypertension, are significant examples. There are many ways to reverse these sources

of inflammation. There are also clinical markers to help you assess your risk and even detect early disease. It’s easy to test for blood markers that measure inflammation, blood sugar and advanced lipid profile. Periodontal disease screening and blood pressure monitoring are other important assessments. We can even measure the thickness of your artery walls by using neck vessels as indicators. So, don’t wait for a major event to be diagnosed with CVD! Learn everything you can to detect early disease and turn it around. If you suspect you are already a candidate for heart disease, seek a thorough examination. Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.

LOVE YOUR HEART: PREVENTION AND REVERSAL OF HEART DISEASE From our heart to yours … come with your friends and loved ones to learn more at the LOVE YOUR HEART event Saturday, May 12.

ive Concepts From:

See event ad on page two for more details or visit LoveYourHeartEvent.eventbrite.com

DR. DAVID PAWSAT Wellness Physician

9:00 AM — Why Heart Disease?

www.healthyandfitmagazine.com

DR. ALICIA WILLIAMS Wellness Cardiologist 9:30 AM — Heart Disease Prevention and Reversal

DR. SUSAN MAPLES Total Health Dentist

10:30 AM — Oral Disease and the Heart

www.DRSUSANMAPLES.com

DR. ALICIA WILLIAMS

HEALTH

Pregnancy and blood pressure Many women don’t realize there is a problem

omen who have had high blood pressure during pregnancy don’t always know that they should be closely followed by a physician after delivery and long term. Over time many women end up with high blood pressure requiring treatment. Because high blood pressure can be silent, women frequently don’t even know they have a problem. Often women are busy juggling family and work responsibilities. This can lead to lack of sleep, poor diet and other sources of stress making exercise and other healthy habits a low priority. An important but seldom discussed heart problem during pregnancy is weakening of the heart muscle (cardiomyopathy). This can cause symptoms of chest pressure or pain, shortness of breath with exertion or lying flat and swelling in the legs. Sometimes there can be fatigue or palpitations.

Testing is frequently needed including an echocardiogram (heart ultrasound) to check the heart valves, size and strength of the heart muscle and to also look for high pressure in the lungs (pulmonary hypertension). Another beneficial screening test for women with a history of high blood pressure during pregnancy is CIMT which measures the thickness of the carotid arteries by ultrasound. With careful monitoring and significant changes in lifestyle including diet, exercise and proper nutrients, many times medications can be avoided or reduced. But regular follow-up is very beneficial to help reduce lifetime risk of heart disease and stroke.

Both blood pressure and cardiomyopathy can be serious but are treatable with medications and lifestyle changes.

Dr. Alicia Williams, D.O. is a Board Certified Cardiologist at The Center for Optimal Health. Reach her at (517) 324.9400 or at www. cfohealth.com.

Meet our new Board Certified Cardiologist Dr. Alicia Williams, D.O. Specializing in the prevention of heart disease “Treating the Cause…Not the Symptom” Partners with

(517) 324-9400 • cfohealth.com

David Pawsat, D.O.

Founder Certified Integrative Physician

Christine Blakeney, D.O. Certified Wellness Family Practiioner

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YOGA

BY ANN CHRAPKIEWICZ

Yoga tradition In a world of niches and hybrids, 6 elements make up traditional yoga

hether or not you have incorporated yoga into your life, it has been hard to avoid hearing about it in the past decade. The profit potential for yoga gear, publications, teacher trainings, and the image of a white, female, slender “yoga body” have propelled various interpretations of yoga into mass consciousness. Popularity, though, is not always and only for the better. While yoga may have become a normalized household concept over the past 10 years, what has the reality been? Who has access to practice? How is yoga transforming the practitioners? And which components of “yoga” are happening in the average yoga class? Some upshots of yoga’s popularity have been a blurring pace of niche creation, dilution of quality, and market-pleasing innovations. These things sometimes happen in the name of freedom of expression and creativity, and often in the name of softening a very disciplined practice for a not-necessarily-disciplined practitioner. In most cases, the rigor and comprehensiveness that defined yoga over the ages have been lost and have given way to various hybrids in popular demand. Now, while I will usually argue that doing something with your body is better than doing nothing, I am also committed to maintaining the traditions of yoga as they have been passed on to me. I believe that the next generations deserve to have access to the healing, self-realization, and transformation that have been made available to us. Over the past 15 years, I have tried various yoga classes but have primarily practiced Bikram Yoga, Ghosh Yoga, and Isha Yogasanas. While I try other styles from time to time and respect senior teachers from other lineages, these three particular practices have retained four elements that I consider fundamental to anything calling itself “yoga”: SEQUENCE: The sequence of pos-

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tures is central to a therapeutic or hatha yoga practice. Foundational sequences are always practiced in the same order. Changing a sequence is only done with master guidance and for very specific reasons. PRECISION: The precision with which each posture is attempted is really not up for debate! While there are infinite levels of depth and expression - depending on body size, shape, strength, and mobility - the precise, specific form of attempting each posture is not changed. Keep trying the right way and you will realize more about yourself. STILLNESS: There is complete and total stillness in every single posture, for no less than 20 seconds. Each pos-

ture is done 2 or 3 times, and nearly every posture is done for the same number of repetitions. Practicing one set of each posture is considered a back-up plan for occasional use only. BREATHING: Breathing must be normal at all times during yoga postures. This means the air only flows by the nose, the breathing makes no sound at all, and the flow is relatively even (the inhales and the exhales take about the same amount of time). Certain portions of Bikram Yoga and Ghosh Yoga insist on a 5th element: REST: After every posture, a rest period is taken. The rest period should be at least as long as the posture immediately preceding it, or longer. And Bikram Yoga in particular brings in a 6th element, to add to the accessibility and effectiveness of the therapeutic aspects: ENVIRONMENT: Carefully controlled heat, humidity, and fresh air in a well-designed Bikram Yoga school make the yoga sequence more doable for the stiff-jointed, more effective for the athlete, and more noticeably powerful for anyone looking for mental relief from anxiety, stress, and our culture in general. Finally, all three traditions call for daily practice for an initial period of time. While this does not always happen at the outset, the vision and intention are to make the practice a part of your life, on your good days and your bad days, healthy and sick days.

Ann Chrapkiewicz, M.A., is a Level 3 teacher with the Original Hot Yoga Association. She teaches group classes and private lessons daily at Bikram Yoga Capital Area. Her writing and teaching philosophy can be found at www.byca.yoga.

BY ALISON BRADOW

HEALTH

Spring cleaning your eating What is clean eating?

ne way to think of clean eating is in terms of different levels of processing of foods:

Level 1 (More Processed): Ingredient list can be covered with the width of your thumb (less than an inch. You can pronounce all the ingredients and recognize them as foods (not chemicals) Level 2: Five “real food” ingredients or less Level 3: Foods that are minimally processed and as close to the source as possible Example: Good (or sometimes just OK): 100 percent apple juice; kettle cooked potato chip (not ideal) Better: Unsweetened, natural apple sauce; mashed potatoes Best: apple; baked potato Level 4 (“Cleanest” or Least Processed): No ingredient list – the

item itself is the one and only ingredient (think fruits, veggies and whole grains) What are the benefits of clean eating? More gut-friendly and digestion-boosting fiber – processed, stripped down foods give you all the sugar and none of the fiber to help with blood sugar absorption and promote gut health and good digestion. The same is true for whole grains as compared to refined grains. Less sugar, salt, and saturated or trans fats – the amount of salt, sugar, and fat we add as flavorings to our food when we cook with whole, minimally processed real foods pales in comparison to the amounts added by food manufacturers to packaged, processed foods. More energy – from better blood sugar regulation and more crucial vitamins and minerals

How to get started: Include more fresh fruits and veggies – and other “more clean” foods rather than packaged, processed foods or snacks. Look for cleaner versions of your favorite foods – maybe a granola bar you eat regularly and slowly, make replacements – or better yet, make your own! Slowly work your way to simple, fresh, whole foods – start from Level 1 working up to Level 4. Alison Bradow is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.

Make more YOU time. Make more FAMILYtime. Make more Y time. YMCA OF METROPOLITAN LANSING

JOIN TODAY AND

Save $31 *Promotion ends 2/28/18.

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MIND

BY CYNTHIA LOGAN

Your decor reveals all How you decorate your home can tell a lot about your personality

ehind your front door your space and how you live and decorate, can tell about who you are, according to an article by Marcia Rosen, with Joanna Magda Polenz, MD. In a fourteen-question test by the authors they claim they can tell if you’re: A pragmatist, a practical and productive person that sees beauty in functional things. A sensualist, who chooses their belongings for their aesthetic appeal. A perfectionist, who has a sense of order. An adapter, whose goal is to have a harmonious home with everyone’s tastes welcome. Or the extrovert, who is hard-working and ambitious, and eager to show the world who they are and who they hope to become. The questions in the quiz ask; 1. What are the walls of your living room covered with? 2. If you decided to give your living room a facelift how would you do it.? 3. What do you do to spruce up

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your bedroom? 4. What would a visitor in your home most likely see on your coffee table? 5. Are your closets organized? 6. What was the first thing you bought for your home or apartment? 7. If you had extra money to spend on your living room what would you invest in? 8. If you have wallpaper in your kitchen or bathroom, what kind is it? 9. What else do you keep in your garage besides your car? 10.If you have children, what are their rooms furnished with? 11.If you have an attic or a storage space, what kind of treasures might one find there? 12.If you have a cabinet above the stove, what do you keep up there? 13.What are the floors of your family room covered with? 14.What do you keep on the coun-

ter or shelves by the bathroom sink? Does your house express the real you? If you were to take the test, based on your score, the results of this test would tell you. Of course, this isn’t an exact science, but it might be a fun test to take with your family and friends just for kicks. The choices you make might reveal the kind of person you are. If your family and friends are anything like mine, you might disagree with the results. If you’d like to have a copy of this unscientific test, please email me and I’ll send you a copy. Cynthia Logan, PhD is a psychologist and a nationally certified counselor. E-mail her at pyschlogan@yahoo.com for more information.

BY RYAN HAUGHEY

FITNESS

We sit too much Americans sit more than 11 hours a day — Get up and move!

id you know that the average American sits for more than 11 hours a day? This eye-opening statistic is one that can literally become “a pain in the back.” Sitting for so long can wreak havoc on your body and even decrease life expectancy: sitting more than nine hours a day can decrease your life expectancy by 4.7 years, and this is just the start of the list. When your body is in a seated position, blood flow is restricted and your brain function slows down due to the lack of fresh blood flow and oxygen. Posture problems start to accumulate as you begin to notice a strained neck and shoulders from being seated at a desk or computer, extending your head forward placing undue stress on your cervical vertebrae. While in a seated position your in-

tervertebral discs do not have a chance to expand and contract as they would from movement to absorb nutrients and blood. This causes them to compress and lose flexibility increasing your risk of back pain and possible disc herniation. An easy way to help get your back moving and blood flow stimulated is to learn to sit smarter, get up more and move throughout your day. Sitting on an exercise ball will help you engage your core muscles to help improve balance. Incorporate easy movements like body squats, push-ups and stretching throughout your day to break up the continual sitting. Perform these three stretches three to four times a day to help loosen up your lower back and stimulate blood flow back to your brain. • Rotational stretch: sit in a chair with your feet flat, take your left hand

and reach it over to your right knee, place your right hand behind you and start to slowly rotate to the right. Hold this position for 30 seconds and come back to the center nice and slow then perform the stretch to the left. • Chair Dive: Reach up to the sky and slowly bend at your waist and drop your arms and head to the floor as if you were diving. Once you reach a comfortable place during this movement, hold it for 30 seconds and then return to sitting upright slowly. Ryan Haughey B.S. CPT ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.

NEW POOL OPENING SUMMER 2018!

Zero-depth entry area

Adults-only area with hot tub & fire pit

Join us for summer fun!

Kidz Camps • Swim Team • Summer Parties Outdoor Fitness Classes • Swim Lessons & Lap Swim Weekly Float Nights & Teen Nights • Dining Specials

Membership is open to all. Learn more at our Membership Open House on Sunday, April 22 . Call for details and to RSVP at 517-353-5111. w w w . u n iver s ity c lu b o fmsu . org • 3 435 Forest R d . La ns i n g, M I 4 891 0 www.healthyandfitmagazine.com

BOOMERS

BY TOM MATT

Spark your life Keep playing; get your kids and grandkids involved

rowing older can put us in a space of ‘checking-out’. Like a water-logged piece of kindling, “Igniting our Lives” can be challenging. We sometimes lose sight of the meaning in our lives; the daily routine can sap energy, building stress. We forget that it is a privilege to play, that it is a blessing to work; it is a joy to help others, especially our younger generations. It is important to find the little things that can be the spark, the catalyst. Maybe step back to a time when play was outdoors, engaging, and meaningful. Think of simpler things that encourage movement and reconnect to a toy that was just simple and ‘fun’! Remember ‘Wham-O’? • The Frisbee? • The Hula Hoop? • The Super Ball? • The Hacky Sack, and • Slip & Slide?

Remember some of those? The iconic catalysts of play, testaments to days gone past? Wham-O was founded in 1948 and has seen great times and not so great, similar to many people in our generation. Their example of grit and recreation is a great example for us to model after. Recently I reached out to the CEO of ‘Wham-O’, Todd Richards to pitch an interview on the radio program. It did not take long to confirm their desire to share the love of our iconic toys from the past, and how WE ALL can benefit from outdoor simple play in the future. Olyvia Pronin, their Director of Marketing sees the potential; she assisted in my outreach to Todd. Wham-O and their core lines are ageless, evergreen, and needed. Our children—heck our grandchildren—need us to show them how much fun a Frisbee can be!

LEARN HOW TO ROW

The best way to shake off ‘checking-out’ is to ‘check back in’. Let’s move away from talking about the past to getting re-engaged and build a future of play and old school cool! Teach a kid to throw a Frisbee, and never worry about being bored. Back to the future, heck yeah! Try these • Play catch. • Shoot hoops. • Throw a Frisbee. • Ride a bike. • Bounce a Super Ball. Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more information please visit www. boomersrock.us

WITH THE LANSING ROWING CLUB

Learn the basics of rowing — no experience needed! A step-by-step class, led by experienced coaches, that teach rowing fundamentals. By the end of this five week course, you will be ready to row in a boat by yourself, or with other club members. CLASSES: May 30 to July 3 M/W CLASS: Mondays and Wednesdays 6 to 8 p.m. T/TH CLASS: Tuesdays and Thursdays 6 to 8 p.m. COST: $175 (Discount on club membership available after completion of class) LOCATION: Ryden Boathouse in Grand River Park, Lansing * Participants must be able to swim OPEN HOUSE: 9 to 11 a.m., Saturday, May 12

Tour the boathouse, look over equipment, meet coaches and club members, and watch experienced rowers.

www.lansingrowingclub.com

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RUN THE EIGHTH ANNUAL

Duo at the Ledge HALF MARATHON • 10K RUN • 5K RUN/WALK

June 9, 2018

6:30 a.m. 1/2 marathon & 10K start : 7:30 a.m. 5K run/walk start Starts and finishes at St. Michael school 325 Edwards St. Grand Ledge

runsignup.com/DuoattheLedge ALL proceeds go to The Leukemia & Lymphoma Society and the Jason Plite Memorial Fund.

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HEALTH

BY DR. LAWRENCE PROKOP

Understanding spasticity Itâ&#x20AC;&#x2122;s a condition affecting safety and lifestyle

pasticity is a condition which is caused by various neurologic injuries and illnesses such as stroke, brain injury and spinal cord injury, as well as other conditions. Spasticity causes an uncontrollable repetitive contraction and relaxation of muscles, generally of the arms and legs. This shaking motion in the muscles can be triggered by certain positions and by movement. Slow gentle movement of the arm or the leg may be tolerated without firing off the spasticity. However, if the arm or leg is moved too fast the repetitive contraction and relaxation of the muscles, the spasticity, is triggered. The faster the arm or leg is moved the worse the spasticity can be. Over time, this excessive tightness and repetitive action in the muscles causes tightness in the joints. This joint tightness is called contractures. The joints

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that are contracted become painful to movement because of tightness in the capsules surrounding the joints and decrease in the synovial fluid lubricating the inside of the joints. These painful joints become an irritant which then aggravates and increases the spasticity. The ability of a person to be active in their daily life can be significantly damaged. Spasticity can affect abilities needed for bathing, dressing, hygiene, eating, transferring to and from chairs and commodes, walking, and housekeeping. Community activities such as shopping, going to shows, watching or participating in recreational activities and sports can be affected and may have to be stopped. At MSU Musculoskeletal Rehabilitation we employ a broad range of treatments for this problem. These include looking for causes of increased spasticity, therapeutic exercises, and medications. If these are not effective

enough, we have techniques such as chemodenervation and neurolysis to decrease the spasticity. These techniques include instilling medications into the muscles or around the nerves to dampen the spasticity. The goal is to return the person to a safe and active lifestyle and to decrease the chance of further mobility problems. If you or a loved one is living with this problem, we would be pleased to offer you our help in regaining activity and a safe, enjoyable lifestyle. Lawrence L. Prokop, DO, FAOCPMR-D, FAAPMR, FAOASM, FAADEP is an Assistant Professor, Department of Physical Medicine and Rehabilitation at MSU College of Osteopathic Medicine. Reach his office at (517) 975-1450.

BY CHERYL NATZKE

HEALTH

Occupational therapy explained April is Occupational Therapy Month

s occupational therapists, we are often asked “What is occupational therapy”? “Do you help people find jobs”? Our lives are made up of occupations—meaningful everyday activities, which may include being a parent, spouse, athlete, cook, or musician. For those recovering from an accident or injury, those valued occupations may be disrupted. That’s where occupational therapy comes in. It’s an important piece of a person’s rehabilitation and recovery that promotes health and wellness through occupation. The primary goals of occupational therapy are to enable people to participate in the activities of every- Monica Novak, MOT, day life, and to help OTRL, CBIS them return to their maximum level of functioning by putting the skills they’ve developed into practice. By working with people and communities, occupational therapists develop treatment plans that improve a person’s daily living activities by helping them regain motor, sensory, cognitive, visual and emotional skills, and by helping them adapt to limitations by modifying tasks and/or the environment These activities could include physical activities, bathing and dressing, meal planning and eating, financial or medical management, and participation in social activities. Occupational therapy is an ever-evolving, diverse and rewarding profession, one that offers several areas of practice to choose from and become specialized in, such as rehabilitation and disability, health and wellness, or mental health. Learn more at: www.aota.org.

“Occupational

therapy is an ever-evolving, diverse and rewarding

profession.”

With over 30 years of experience in occupational therapy, Cheryl Natzke, OTRL, CBIS, is the supervisor of occupational therapy at Hope Network Neuro Rehabilitation in East Lansing. You can reach her at cnatzke@hopenetwork.org.

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HEALTH

Blue light and sleep Using gadgets late at night can impede healthy sleep

inge-watching your favorite show until the wee hours of the morning? Surfing the Net or texting at night? If you find yourself unable to power down to get critical shuteye, blue light could be to blame. Exposure to TV, computers and smartphones, the three primary forms of blue light, can wreak havoc on your sleep as they impede the production of melatonin, a hormone that regulates sleep and wake cycles. Want better rest? Stop using gadgets two hours before your head hits the pillow. Other tips include: • Cut out caffeine after 2 p.m. • Stick to a bedtime schedule • Set a cool home temperature • Read • Consider using essential oils This article was provided by RasselDaigneault Family Chiropractic. For more information call (517) 336.8880 or (517) 349.2740 or at www.achiro.net.

Health in mind, body and spirit Naturopathy Services Healing techniques directed at the root cause of illness

• Darkfield/Live Blood Cell Analysis • Electro Dermal Screening/EAV • Traditional Reiki Therapy • Holistic Psychotherapy • Naturopathic Services • Nutritional Counseling

Call today! (517) 641-8000 Dr. Kathleen Ireland Gregg Naturopath/Psychotherapist drgregg@healthmattersmi.com

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8183 East Herbison Road Bath, MI 48808 www.healthmattersmi.com

BY KATHLEEN IRELAND GREGG

HEALTH

Social media stress? Give your mind and body a rest and unplug feeds to see what friends are doing has created a high level of stress and anxiety in younger generations. Even the twenty-four-hour news cycle and being chained to our work email accounts day and night can cause us to stress out. I don’t believe we can be barraged with headlines (almost universally negative) and emerge unscathed. News feeds and posts often contain a certain high level of sensationalism or nobody will read the articles and see sponsors’ ads. Stress is one of the leading causes of physical and mental illness. I strongly believe that the greatest cause of stress and nervousness today is the constant connectivity to personal technology. A 2012 Swedish study found that young people who heavily used technology had a pronounced risk for mental health problems including depression, stress and sleep disorders. While another study found that after a

short period of cell phone use, people were less likely to partake in pro-social behavior actions intended to help another person. I am just as guilty of having my phone glued to my hand at times. Recently, I have been making a strong effort to unplug at night and on weekends, and I have to admit that it is relaxing. I invite you to join me in giving your mind and body a rest: unplug for a period each day. It will do wonders for your health, and I have a feeling you won’t regret it. Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or by email at drgregg@healthmattersmi.com

BIG BABIES 5K 2018 BIG BABIES 5K 2018 Run, walk, or walk with your dog!

WHEN: Saturday, April 21, 9:00 a.m. Run, walk, or walk with your dog!

WHERE: Veterinary Center WHEN: Saturday,Medical April 21, 9:00 a.m. Oncology Center 736 Wilson Rd., East Lansing, MI 48824

WHERE: Veterinary Medical Center Oncology Center 736 Wilson Rd., East Lansing, MI 48824

WHY: Help support medical expenses for the care of

support medical expenses for the care of newbornWHY: largeHelp animals MSU Veterinary newborn large animalsat at the the MSU Veterinary Medical Medical Center and enhance theeducation education of students and residents Center and enhance the of students and residents working with big babies. working with big babies.

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s a member of the baby boomer generation, I grew up without computers, cell phones, laptops, and tablets that comprise today’s technology. We have come to embrace today’s social media to stay connected at a much later stage in life than our children and their children. Today’s millennials and their children grew up with computers in their back packs and cell phones in their pockets. Cell phones are common in today’s high schools, middle schools, and even elementary schools. It is convenient to call your children and for them to call you any time/anywhere, and to be continuously connected to friends. There is instant access to news live as it happens. Everyone has a camera and video recorder in their pocket. Nothing is private. All this convenience and connectedness comes at a price. Constant posting and checking

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FIT BITS

BY LISA MARIE CONKLIN

Dansville Athletic Boosters

BIG FOOT CHALLENGE

38th Annual Memorial Day Race 5k Run/Walk and 8k Run MAY 28, 2018 9a.m. Start Kids race 8:30am Race day registration 8 a.m. Dansville High School Track

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Oﬀering Inpatient & Outpatient: •Physical Therapy •Occupational Therapy •Speech Therapy •Aquatic Therapy

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Diabetes data

Definitive guide to what’s fact and fiction about Type 2 diabetes 100 million U.S. adults are now living with prediabetes or diabetes. Since April is National Defeat Diabetes Month, it’s a perfect time to get the facts and debunk the myths associated with Type 2 diabetes. Diabetics can’t eat sweets. Actually, it’s more about moderation and portion control. Foods high in sugar are digested faster and can cause a spike in blood sugar level. Pair foods higher in sugar with protein and fiber. For example, a sliced apple with a few mini dark chocolate chips and natural peanut butter is a combo that will help keep sugar levels stable. Sugar-free foods are safe for glucose levels. You may think you’re doing yourself a favor by eating sugar-free foods but that’s not necessarily true. Sugar-free foods usually have carbs and fat to make up for the flavor missing from the sugar. For example, a slice of fruit pie labeled as “no sugar added” still has a large amount of carbs in it. Only overweight people get diabetes. There is a strong association between obesity and Type 2 diabetes. In fact, a Public Health England report stated obese adults in England were fives times more likely to develop type 2 diabetes than adults of normal weight. However, not every Type 2 diabetic is overweight. Scientists still don’t fully understand the link between diabetes and obesity. Type 1 diabetes isn’t associated with obesity. It is an autoimmune disorder in which the body’s own immune system attacks the cells that produce insulin in the pancreas. You need insulin shots every day. Type 1 diabetics do require insulin therapy, but this can be delivered using insulin pumps. Type 2 can be treated and even reversed in some cases with lifestyle changes like diet and exercise. In the early stages of diabetes, some patients are able to take meds. For others, there may be a need for insulin. Thankfully, it’s much easier to administer with insulin pens versus traditional injections. People with diabetes shouldn’t break a sweat. Exercise actually lowers glucose levels and improves insulin resistance. If you are overweight, losing just five to 10 percent of your weight can have significant effects on blood glucose levels. Monitor your blood sugar before exercising and again if you feel light-headed or weak. Stay hydrated and always carry a fast-acting carbohydrate like glucose tablets for hypoglycemia. People with diabetes can’t get tattoos. Get inked! As long as your diabetes is in control with an A1C under 7.5 you can get a tattoo. In fact, many people with diabetes opt for a medical alert tattoo instead of wearing a bracelet.

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over 25, and suffer from migraines these are facts you must know.

Are Headaches Controlling Your Life?

with friends, and not have to worry that your achesIfis tough. you suffer from migraines you time. must know. headache will hitthese you atare justfacts the wrong

We’re running aI want special offer for those to get14-day rid of the headaches.” ng miserable, irritable, Living with headaches is tough. Imagine being able to live lifeNovember like a normal suffering with person headaches. Until han youDay really are. The again, pain free and without headafter day of being miserable, irritable, 30th, $49 get --you we being all able the to playservices with your kids, that your friends and looking a lotand older than you really are. will aches enjoy time with friends, and not have to frustrationgoing of knowingnormally that your friends charge new patients $260! nd whatTheyou’re worry that your headache will hit you at just and family don’t understand what you’re going through.

the wrong time. We’re running a special

14-day offer for thosegive suffering with our Why would we practically away headaches. Until April 30, $49 will get you all Add this to doctors’ visits,services? MRI’s and CTBecause patients tell us too ts, MRI’s and CT scans the services we normally chargeoften… new scans -- which only come back with patients $320! “normal” results. k with “normal” results. “I only wished IWhy hadwould found you sooner” we practically give away our And that’s not all... trying one medication services? Because patients tell us too often... after another, feeling g one medication afterlike you’re on a merry-go-round of drugs.This happens so often, we decided to do ou’re on a merry-go“I only wished I had found you sooner” something about it and run this ad. Just call It’s enough to make anyone want to scream! This 30th happensand so often, we decided do before November here’s what to you’ll something about it and run this ad. Just call get… ELSE, DO NOTHING before April 30 and here’s what you’ll get... one wantIFtoYOU scream!

READ THIS:

• An in-depth consultation about your ï An in-depth consultation your 1) Approximately 22 million women headaches where weabout will listen...really OTHING areELSE, affected by migraines in the U.S. listen...towe the details your unique headaches where will oflisten…really situation. THIS: listen…to the details of your unique 2) Medical science has discovered that • A complete neuromuscular and skeletal situation. most headaches are caused by damion women affected examination of the head and neck so agedare structures around the neck like we can find the problem. d States.joints, ligaments, muscles, and cervical ï A complete neuromuscular and skeletal discs, all of which have complex nerve • A full set of specialized x-rays to deter- endings. examination ofmine theif posture head or and neck so we scovered that most joint problems are FDQ ĆQG WKH SUREOHP contributing to your pain ... (NOTE: 3) structures Research has proven certain natural damaged These would normally cost at least $200). treatments have great success with ts, ligaments, muscles, headaches, even better than massage full set • A ofthorough specialized x-rays to which have andcomplex medications, with noï sideAeffects. analysis of your exam and determine if posture or joint problems are x-rays where we’ll map out how you Why not get rid of those debilitating tocan get rid of your headaches These once and contributing your pain … (NOTE: headaches today? Read the full facts for all. ertain natural on this treatpage! would normally cost you at least $200). s with headaches – even • A special report that you can take with you revealing what is happening inside medications – and with ï A thorough analysis oftheyour exam and you to cause headaches. I’m Dr. Jean-Guy Daigneault. Dr. Denise where we’ll map out how you can Rassel and I have been helping x-rays patients with Could this drugless treatment be the neck tension, headaches and migraines live get rid of your oncesolution? and for all. keyheadaches to your headache debilitating headaches pain free for years now.

on this page!

Numerous have take shownwith the benefits Every week we hear howï women suffer report A special thatstudies you can you of spinal adjustments with headache from severe headaches – statements like... revealing what is happening inside you to patients. • “I feel like my head is in a vice. ” cause the headaches. gneault. Dr. Denise The Boline Study • “My eyes hurt and I feel so drowsy.” helping •patients “I have to with lay down.” This study compared two Could this”drugless treatment begroups the of key to • “I’ve had migraines childhood. es and migraines live since headache patients, half went for chiropractic • “Muscle tension in the neck and pain your headache solution? into the shoulders.” adjustments, and the other half took amitriptyline, a medication often prescribed for the They suffer tell me they’re sick and tired of treatment of severe tension headache pain. 1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI ow women from jumping from one headache medication to After with six weeks, researcherspatients. found that spinal adjustments headache tementsthelike… next. Here’s what I hear... chiropractic patients experienced almost no side effects. “I am tired of being looked upon as someone The Boline Study s in a vice. ” who is only out there to get medicine. I only only the chiropractic patients continued want RELIEF. feel so drowsy. ” I don’t know why that is so hard And to report fewer headaches when treatment for people to understand. I don’t want to be This study two groups of treated badly anymore. I want to get help, and compared ended.

since childhood.” the neck and pain into

headache patients, half went for chiropractic adjustments, and the other half took

Recurring Hea Are Not Normal

The Duke Study

No question… if Medical having headache experts something is concluded that spinal Painmanipuis your bod lations resulted ofalmost telling you som in Discover the drug-free, pain-free, is wrong. (No immediate natural treatment for getting rid of improvement you have a lack headaches. for headaches. medication). Find Patients the alsodrug-free, had significantly side Discover pain- fewer effects and longer-lasting reliefSUREOHP DQG Ć[LQ of headaches free, natural treatment for than a commonly prescribed medication. getting rid of headaches. got to be top p Recurring Headaches Are Not Normal Call today… No question... if you are having headaches then something is wrong. Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication). Finding the anytime problem andbetween fixing it has got Call theto hours be a top priority! Call today ...

Phone: 517-336-8880

am and 6:00 pm Monday through Tell the receptionist you’d like to c Phone: 517-336-8880 for the Special Headache Evaluation Call anytime between November 30th.9am & 6pm Monday through Friday and tell the receptionist you’d like to come in for the Headache Look, you have very little to Special before April 30.

risk and gain. Call today and we can get start You have little risk, and a lot to gain. Callx-rays as your consultation, exam and today and we can get started with your WKHUHèV DQ RSHQLQJ LQ WKH VFKHGXOH 2XU consultation, exam, and x-rays as soon as there’s an opening on our schedule.Family Our called Rassel-Daigneault Chiro office is called Rassel-Daigneault Family DQG \RX FDQ ĆQG XV QH[W WR )5$1'25 Chiropractic and we have TWO convenient locations: Frandor/ and Okemos. Wendy’s… 537Lansing N. Clippert, Lansing or f Sincerely, convenience at our Okemos location a Dobie Rd. Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

Sincerely, P.S. Why Suffer More Years Of Misery? Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

P.S. Why Suffer More Years Of Miser Call today.

How many years your body handle Frandor/Lansing: (517)can 336-8880 Across from FRANDOR, next to Wendy’s. one pill after another? 537 N Clippert St.

Okemos: 349-2740 That’s no(517) way to live, not when there c Corner of Hamilton & Dobie Rd. problem. Man an easy solution to your 4650 Dobie Rd. Okemos pain medications available are quite ad *Insurance may apply. Cannot and canrestrictions have drastic side be effects. combined with Medicare/Medicaid.

Call today. We may be able to help y

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Healthy & Fit Magazine April 2018 edition

Articles inside

Social media stress?

Yoga tradition

Spring cleaning your eating