Healthy & Fit Magazine August 2015

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

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Healthy & Fit BURN www.healthyandfitmagazine.com

FAT

Sarah Pettit This Grand Ledge mom knows how to stay healthy

Tips to get you thin and in shape!

TOO MUCH?

Why parents should avoid overscheduling kids

3D SCANS

ARE CELE B WE G TIN RA

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Dentists get a new tool to help your teeth 5

AUGUST 2015

ALSO INSIDE:

AGING & EXERCISE

As we age, it’s important to stay active and healthy

PERFECT PULL-UPS A workout to help you get that chin above the bar

VOLUNTEERING

Why it’s good for you

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AUGUST

Healthy & Fit Magazine

AUGUST 2015 VOLUME 11: NO 5

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2015

Volunteering

Civic responsibility, compassion and helping others are among the benefits.

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PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

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Everything looks better in 3D

New dentistry technology is a game changer.

Aging adults and exercise

It’s more important than ever that aging adults stay active.

Take control of your finances

Electronic banking makes it easy to do.

No more just sitting around

Here are a few ways you can maintain good posture while working.

Everyone loves things

Why you’re attached to inanimate objects.

Burning fat

Tips to help you lose weight.

Healthy & Fit • www.healthyandfitmagazine.com

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It’s OK to make mistakes

Let your kids be kids when playing sports.

Boomers can lead

When it comes to staying healthy, boomers can take the lead.

Power your pull-ups

It’s not as hard as you might think with these steps.

Don’t overschedule your kids

Keeping your kids healthy should be a top priority -- not games every weekend.

Can we ‘un-train’ our pain?

Neurofeedback can help.

AUGUST 2015

A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Observations on how the summer has gone

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t’s time to share some observations from my motivated summer. I’m trying to stay moving this season, eat clean and enjoy as much time with the family as I can. So far, so good. My ultimate goal is to look my best in lederhosen while having fun at Munich’s Oktoberfest this fall.

It’s hard to unsee that image, isn’t it? Me, in lederhosen. Heck, anyone in lederhosen! But it will happen. Anyway, here are some observations:

Hitting the links One of the benefits of being fit again, and in shape, is that my knees don’t hurt as much as they did at this time last year. I dropped nearly 45 pounds over winter. It’s been great. I can walk more. I can jog. I can shoot baskets with my daughters and I even started golfing again. I forgot how much I enjoy that game. I’m spending a night each week this summer with my wife, Amy, on the course. It’s been nice. Plus, since it’s been about 10 years since I golfed on a regular basis, I’m just happy to be out there playing. Those slices, duffs, whiffs and missed putts don’t bother me as much.

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTORS 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 Conklin

Lisa Marie Conklin 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 e-mail: susan@drsusanmaples.com.

Leg day woes Without exception, the day I wear loose, baggy shorts to the gym is the same day my trainer, Kyle, decides to work the legs and core. This, of course, isn’t a bad thing. You need strong legs and a solid core, but it also means that you sometimes lie on your back, or stomach, swinging legs around and those shorts always ride up my thighs giving the gym a nice shot of whatever I have on underneath. It’s all part of the gym experience, right?

What was that?

Aches and pains are normal. Sooner or later you’re going to be sore or injure yourself. It’s the way life works. It doesn’t matter if it’s before a workout or after, the aches and pains are always there. I will say age makes a difference. I don’t remember the joint creaks being as loud, the muscle groans being that off tone or the snaps, cracks and pops being as sharp as they seem to be now.

The recovery time for painful bumps or bruises is longer too. Getting old is fun isn’t it?

Keep enjoying the summer. I will! This has been an interesting year weatherwise, but if you want to make fitness a priority, you’ll find a way. Set goals. Say them out loud and go after them. You’d be amazed at how well that works.

Enjoy the issue!

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

517.599.5169 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 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.

AUGUST 2015

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On the cover

Sarah Pettit Sarah Pettit, 30, of Grand Ledge, was diagnosed with Type 1 diabetes at 11. Since that time, she’s become very aware of how to take care of herself. “I entered this whole new world that included meal plan changes, medications, insulin, frequent blood testing and understanding carb counting. However, my doctor told me if I take my insulin, eat right, and exercise, I can live as long and healthy a life as anyone else.” She said along with that advice, she eats in moderation, makes healthy choices with some room for splurging. “If there is birthday cake, or if my husband wants to order pizza, I will allow myself to have a slice or two,” she said. “But for the next meal, I make sure I am back on track and eating a healthier choice. This helps me keep my blood sugars level and my weight maintained.” Pettit uses an elliptical when she can, but holding a full time job with the State of Michigan and having an active two-year-old daughter makes that a challenge.

She also tries to stay mobile. “I stay active by playing with my daughter and going for walks as a family with my husband,” she said. “I do have my moments of weakness but I don’t let that get me off track. I can’t ignore the fact that I have diabetes and I have to be healthy for myself so that I can be there for my family. To maintain my motivation, I remember what is important to me and that is setting a good example for my daughter to make good habits a lifestyle.”

Fit Bits by Lisa Marie Conklin Tootsie roll

A long day of standing on your feet or a night on the town in heels can make your tootsies hurt. If aching feet is a temporary condition try these methods. If your soreness becomes a daily pain, consult your doctor.

Soothe your tired and aching feet with water. Place a frozen water bottle on its side and roll your sore foot over it.

The massage encourages myofascial release, while the cool temperature reduces inflammation.

Too chilly for you? Try rolling the sole of your foot over a tennis ball.

National Farmers’ Market week August 2-8

If you haven’t been to a Farmers’ Market yet this year, do it this week! Grab your tote bags, coolers and fill ‘em up!

Farmers’ markets today not only have local, seasonal produce, but milk, cheese, meat, jerky, herbs and more. Many offer organic options as well. Make the most of your Farmers’ Market by following these tips: • BYOB. Bring your own bag. It’s also a good idea to take a cooler if you plan on buying perishable items. Once you’re hooked, you may want to invest in a foldable wagon to easily transport your food around the market.

• Cash is king. Some vendors will take a credit card. Many will accept SNAP/Bridge, WIC and Market FRESH programs. Visit mifma.org to find markets that partici- pate in these programs. Inquire if you can buy in bulk.

• Go early for the best selection.

• Walk the whole market to check prices and circle back for the best selection for you and your wallet.

• Chat it up with the Farmers’. Ask how they grow their produce or feed their livestock. Organic certification is often too pricey for small growers but they may use fewer chemicals or none at all.

• Not sure how to store or even how to prepare your treasures? Again, growers relish in sharing their wealth of knowledge. Ask how to prepare and store your goodies. Some will even have recipes to give away.

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Healthy & Fit • www.healthyandfitmagazine.com

Three ways to get it done Is your motivation for getting physical tanking? Consider these gentle nudges to get your keister out the door.

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Put on your kicks and head outside for a brisk 10 minute walk. Usually, this will motivate you to do more.

If not, don’t sweat it. Get back on schedule tomorrow.

Remember this: you usually have two to three awesome, “I owned it” workouts a week. The days you have the tough ones are the workouts where real change is happening. This is a good thing!

If there is a specific exercise that is tougher, do it first and get it over with. If you put it off for later, chances are, you’ll skip it.

AUGUST 2015

Why haven’t people with neck pain been told these facts?

If you suffer from neck pain, tingling in the arms, or headaches, you CAN find relief.

Every week we hear statements like…

• “My neck hurts so bad I can’t think.”

• “Pain is taking over my life.”

• “It feels like a 20lb brick is on my head.”

• “I have muscle tension in my neck and pain into my shoulders.”

• “I only want RELIEF.” Imagine being able to live life like a normal person, without neck pain-- being able to play with your kids, enjoy time with friends and not have to worry about the pain.

Because patients tell me too often…

“I only wished I had found you sooner,” I’m running a special Neck Pain Evaluation for those suffering with neck problems.

Feel the Improvement – and Say “Yes” to Life Again Your neck is one of the most nerve-rich areas of your spine. Problems here can cause problems throughout your body.

It can affect your sleep, your marriage and your job. Nothing’s worse than feeling great mentally, but physically feeling held back from life because your neck hurts and the pain just won’t go away!

And that’s not all… trying one medication after another, feeling like you’re on a merry-go-round of drugs.

It’s enough to make anyone want to scream!

I’m Dr. Denise Rassel. Dr. Jean-Guy and I have seen hundreds of people with neck pain, arm problems and headaches find relief and leave our office pain free.

IF YOU DO NOTHING ELSE, READ THIS: Do you experience any of the following?

• Carpal tunnel syndrome • Numbness and tingling in the arms and hands • Cervical disc bulging and herniations • Weakness in the arms/hands • Neck Pain • Headaches • Tension in the shoulders • Shoulder and arm pain These issues can be caused by a problem in your neck…

With my “Neck Pain Evaluation” we’ll be able to find the problem and then correct it.

Think of how you’ll feel in just a few short weeks. Until August 31, $49 will get you all the services we normally charge new patients $260 for.

Call before August 31: here’s what you’ll get…

• An in-depth consultation about your neck pain where we listen… really listen… to the details of your unique situation.

• A complete neuromuscular and skeletal examination of the head and neck so we can find the problem.

• A full set of specialized x-rays to determine if posture or joint problems are contributing to your pain…

(NOTE: These would normally cost $200.)

• A thorough analysis of your exam and x-rays where we’ll map out how you can get rid of your neck pain once and for all.

• A special report that you can take with you revealing what is happening inside you to cause the neck pain.

See and feel your life change for the better.

Start your body on the way to pain-free, normal living. Feel tight joints rest, relax, free up. Feel muscles tied in knots become more supple. Feel strength in your muscles increase.

As you begin to see motion returning to your joints, you’re preventing and reducing chances of disability and a crippling future.

a hundred years, and has been used to help everyone from tiny babies to the elderly.

Even top sports star and entertainers… like Tiger Woods, Emmitt Smith,Tony Robbins, Joe Montana, Lance Armstrong, Gov. Arnold Schwarzenegger and Mel Gibson.

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

A recent scientific study showed chiropractic adjustments outperformed massage treatments in reducing pain.The study concluded that patients with chronic neck pain showed “clinically important improvements from a course of spinal manipulation… The current evidence does not support a similar level of benefit from massage.” – J Manipulative Physiol Ther 2007 In another study comparing acupuncture, a non-steroidal anti-inflammatory drug, and spinal manipulation found…

“After a median intervention period of 30 days, spinal manipulation was the only intervention that achieved statistically significant improvements.” - J Manipulative Physiol Ther 1999 The Single Most Important Solution To Your Neck Pain Take advantage of our $49 Neck Pain Evaluation. Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication.) Call today…

Phone: (517) 336-8880.

Call anytime between 9am and 6pm Monday-Friday and tell the receptionist you’d like to come in for the Special Neck Pain Evaluation before August 31.

You have little risk, and a lot to gain. Call today and we can get started with your consultation, exam and x-rays as soon as there’s an opening in the schedule. Our office is called Rassel-Daigneault Family Chiropractic and you can find us across from FRANDOR next to Wendy’s at 537 N. Clippert St., or for your convenience at our Okemos location: 4650 Dobie Rd. Sincerely, Dr. Denise Rassel & Dr. Jean-Guy Daigneault P.S. How many years can your body handle taking one pill after another?

“Will This Really Work For Me?”

Call today. (517)

336-8880

Chiropractic care has been around for over

*Insurance restrictions may apply.

Success!

Jenna Hulst

Once Jenna Hulst, 29, of Lansing, learned how to eat right and exercise, the sky was the limit. The full time mom and part time group fitness instructor at the Parkwood and DeWitt YMCA shed nearly 70 lbs. trying a variety of exercises and found a new zest for life. Here’s her story: What inspired you to become healthy? One day I just

What are your workouts like?

decided that enough was enough. I knew my health issues would only get worse if I didn’t change. I joined Weight Watchers for a jump start. I didn’t feel like dragging myself to meetings with two little kids, plus I wasn’t sure about the whole weigh in situation. I imagined it was like the Biggest Loser when they make you stand on a scale in a sports bra in front of a whole room full of people, so I chose to do the online option.

After!

Befor e!

What are your future goals?

What kind of workouts did you do? My neighbor had

been telling me all about this CrossFit class that she had been taking. She described it as a variety of exercises to keep you from getting bored. I couldn’t always do the prescribed workouts, but I learned to stop thinking of exercise as all or nothing. Some exercise is better than no exercise, and giving 100 percent effort to a modified version of an exercise is better than giving up on an exercise because it is too difficult.

Jenna Hulst Before: 212 lbs After: 145 lbs Height: 5’4”

What kind of challenges did you face during this time? I struggled with

Weight Watchers online later on because I wasn’t being completely honest with my tracking. I would let things slip here or there and then wonder why I wasn’t seeing results.

I switched to the meetings format to increase my accountability and meet with others and hear their tips and words of encouragement. That change seemed to get me on track.

How is your diet now, compared to what it was? I had to take some time to

learn how to cook and how to prepare 10

These days, I no longer do CrossFit. After I became more confident in my physical abilities, I tried a bunch of different exercise formats to see what I liked and what I didn’t like. My favorites are yoga, strength training, spinning, and swimming. They all kind of round each other out.

Spinning works my endurance, strength training builds my muscles, yoga helps my strength and flexibility, and swimming is a combination of the three.

In the future, I’d really love to do a triathlon. I probably will have to run another marathon at some point because I was unhappy with my time on the marathon I did a few years ago. I’d like to get into rock climbing. I think that looks like a lot of fun. At this point, I can pretty much do anything. I may not be good at it, but I’m in good enough shape where I’ll be able to do it. The possibilities are endless, and that is a wonderful thing.

What is your advice for others?

more fruits and veggies to make them taste good and to make them a bigger part of my diet. I had to learn about portion sizes for different things. With Weight Watchers, I could still eat my favorite foods, but just eat less of them. I learned to read food labels and make smarter choices. I went from being a really bad cook to a decent cook.

Knowing that I could whip up meals that tasted just as good if not better than restaurants was empowering.

My advice for others is to set specific goals that are measurable. Give yourself a deadline. Reward yourself for meeting your goals. Celebrate your accomplishments, they are worth getting excited about! Try a bunch of things to find out what you enjoy. It will help you stick with it. Get a workout buddy who keeps you accountable.

Have fun and remember—you owe it to yourself to be the best version of yourself. You are worth it!

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

AUGUST 2015

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Teeth

Everything is better in 3D

New technology is a game changer. by Dr. Susan Maples

I

f you know the difference between a photograph of the Grand Canyon and the real deal, you’ll understand that moving from 2-D x-rays to a 3-D (cone beam CT) imagery is a game-changer in dentistry.

CT technology (also called the CAT scan) was introduced in the mid 70s.

3-D images are constructed from 2-D x-ray slices that are stacked together. In the last decade “cone beam” technology has allowed smaller sections of the head and neck to be imaged, giving you a massive savings on radiation exposure.

Plus high-tech machines being manufactured today have dropped radiation exposure levels even lower. For example, the latest I-CAT FLX machine uses less exposure than a traditional panoramic machine that spins around your head.

Cone beam CT technology produces 3-D images of teeth, soft tissue, nerve paths and bones in the head and neck region—all in a single scan.

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So why is this good? Images obtained with a cone beam CT allow for identification of problems—everything from silent tooth-caused abscesses to plaque in the carotid arteries, indicative of coronary artery disease. But more germane to dentistry, 3-D images allow for more precise treatment planning especially in the surgical and orthodontic arenas.

Examples: • Getting your wisdom teeth out? The CT image tells the surgeon/dentist the position of your teeth in the bone.

• Dental implants placed? The CT image shows how much bone there is, and the density of the bone—which further determines the diameter and length of the perfect implant. It also helps avoid unfavorable areas such as facial nerves and sinus cavities.

• Soon getting braces? The CT image helps your orthodontist/dentist predict ahead of time where the teeth should end up for optimal beauty and func-

Healthy & Fit • www.healthyandfitmagazine.com

tion—and if there is adequate bone there to support the teeth in that position.

Ultimately, treatment planning with the help of 3-D images helps secure a lifetime of stability.

But don’t look for CT cone beam technology in your dental office quite yet, because the technology cost is crazy big—in the range of $100-150k per machine and in the state of Michigan the certificate of need comes with ridiculously heavy red tape. For now, most are sharing the technology by referring patients for a scan, to practitioners who have the technology in-house.

Dr. Maples is a dentist in Holt.

She is also a speaker, health educator and author.

Reach her at susan@drsusanmaples.com.

AUGUST 2015

Fitness

Aging adults should keep exercising It’s more important than ever! by Tasha Mills

A

s we age, our bodies change and slow down, but this doesn’t mean we shouldn’t remain active. Exercising in our senior years is just as important to our bodies as it was in our youth.

Our aging bodies experience arthritis, joint pain, inflammation, weight gain, falling and even depression. Exercise is a proven remedy to lessen or even rid ourselves of these symptoms.

Start slow, let your doctor know you’d like to begin exercising again, and listen to any guidelines she gives you. Begin with low impact exercises.

There are many to choose from; walking, biking, and aquatic exercise are the most common, but others include Tai Chi, Pilates, yoga, stretching, and chair aerobics. Move quickly enough and often enough that your breathing rate increases, allowing you to still talk but not carry on a lengthy conversation.

The CDC recommends that older adults exercise at a minimum of 20 minutes per day along with two or more days per week of strength training.

Weight bearing exercises similar to walking help strengthen your bones, as well as your heart, lungs, muscles and even your mind. Aquatic exercise reduces your weight bearing load, allowing you to move more freely with less pain than you may have in landbased activities.

An aquatic environment will also help increase circulation in your body, reducing your inflammation while providing resistance to your muscles

moving through the water. Don’t forget to add some weight training to your program. Increasing muscle mass in older adults has shown to decrease weakness, retain or even build bone strength, decrease the risk of osteoporosis and other chronic diseases.

The CDC recommends that older adults exercise at a minimum of 20 minutes per day along with a minimum of two or more days per week of strength training.

There are many places you can exercise, whether it’s a local fitness center, community center, or even walking in your neighborhood. You’re never too old to get started.

Tasha Milles, M.A. is the fitness director at our Oak Park Branch of the YMCA. Reach her 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

AUGUST 2015

regina Y Member

www.healthyandfitmagazine.com • Healthy & Fit

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Health

Prolotherapy’s role in healing

MSU’s Osteopathic Manipulative Medicine is here to help. by Peter J. Blakemore, DO

A

t the MSU department of Osteopathic Manipulative Medicine our primary specialty is Osteopathic Manipulation Treatment (OMT) that we use to treat many musculoskeletal and physiological problems. In addition to OMT there are several other integrative procedures and approaches our doctors use that can help in the healing process to promote decreased pain, increased function and improved health. One of these procedures is Prolotherapy. Prolotherapy, also called regenerative injection therapy, is a procedure that involves a series of injections to stimulate regrowth and healing of primarily soft tissue injuries, especially injured ligaments and tendons and to treat joint instability. Ligaments are the thick, rubber band-like tissues that hold the joints together. Tendons are the tissues that attach muscle to the bone.

Both are important components of joint stability. Injuries to these structures can be from acute trauma, like a sprained ankle, or whiplash neck injury or from a chronic buildup of smaller injuries from

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things like poor posture. Often the problem is a combination of an initial acute injury that did not heal fully and over time developed into a larger chronic injury. When ligaments and tendons are injured, pain can come from the injured tissues as well as from the joints they are stabilizing and from muscle spasm in the overworked muscles that are trying to compensate for the injured tissues.

When an injury occurs to soft tissue in the body, an acute inflammatory response is usually the first reaction. This inflammatory response is what causes the initial pain and swelling associated with acute injuries, but it is also the stimulus that starts the healing process. The acute inflammatory response stimulates a cascade of reactions to occur, one leading to the next, called the wound healing cascade, that eventually leads to the growth of new tissue and the area healing.

The wound healing cascade process requires the stimulation of growth factors at the site of injury and the migration of cells to the area to build new tissue.

Though the process is well designed, sometimes the injuries do not heal back

Healthy & Fit • www.healthyandfitmagazine.com

to full strength, leaving a weakened and partially injured ligament or tendon or an unstable joint and causing the injury to become chronic. Prolotherapy re-stimulates the wound healing cascade to encourage full healing.

The procedure consists of injecting a solution into the damaged tissue and stimulating a small inflammatory response that activates the healing. The standard solutions often include dextrose, an extract of corn, to stimulate the inflammatory response and an anesthetic like lidocaine. For more significant injuries Platelet Rich Plasma (PRP) may be used. PRP is made by drawing a patient’s own blood and then processing it to concentrate the growth factors and then re-injecting that into the injured areas. Most injuries require several treatments about a month apart to give full healing.

Written by Peter J. Blakemore, DO, Assistant Professor, Department of Osteopathic Manipulative Medicine at MSU College of Osteopathic Medicine.

AUGUST 2015

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Banners are a way of life for travel athletic teams and businesses alike. If you’re looking for an affordable way to showcase your team or business, let us help you! We’ve designed banners for some of the area’s best softball fields at Mason, Eaton Rapids and Grand Ledge High Schools, as well as many businesses in the area. Call us today and let us quote your next banner.

AUGUST 2015

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www.healthyandfitmagazine.com • Healthy & Fit

15

Join the acne club!

We offer acne solutions within our new club that can treat the worst breakouts. by Dr. Marcy Street

A

nyone who has ever suffered from acne understands how a small blemish can cause a terrible problem because a breakout is never timed well. Whether you’re a teen looking forward to prom, getting ready for senior pictures or an adult planning a wedding or trying to land that big job interview, even the smallest case of acne can feel overwhelming.

In my years as a dermatologist, I have seen acne leave deep physical and emotional scars on beautiful, active people.

There are four main factors that contribute to acne: excess oil production, bacteria on the skin, dead skin cell buildup and clogged pores. There are specific situations that can compound the problem.

Working out, makeup and products that clog pores including sunscreen, regular touching of the face, hormones and even a dirty cell phone can all trigger an acne flare up.

In my office we categorize acne patients into three distinct categories, mild, moderate and severe. A mild case of acne consists of black heads and visible pore congestion.

These patients need salicylic acid, an ingredient found in many of our products, to break down the buildup in clogged pores.

Regular microdermabrasion can be a huge help with smoothing out the skin and large pores. Moderate acne is classified as black heads accompanied by inflamed white heads. Moderate acne

cases benefit from salicylic acid as well as benzoyl peroxide, which is an ingredient that kills acne causing bacteria on the skin. You can find spot treatments like our Doctor’s Approach Benzaderm Gel and Wash that contain benzoyl peroxide.

Moderate acne patients are sometimes prescribed topical and oral medications when over the counter options are not enough. Blue light treatments further help with the reduction of acne.

Finally, severe acne is possibly the most frustrating as it consists of black and white heads with visible scarring and cystic acne. If not treated properly, these patients can be left with deep scars and hyperpigmentation.

Severe acne patients routinely need

prescription medication and I recommend products containing mandelic acid, a mild hydroxy acid.

Some may require a round of Accutane which is a powerfully effective oral medication.

Severe acne patients may use the same options referred to in the mild and moderate categories but severe acne patients may require more items in their acne skin care routine.

Some may eventually need laser resurfacing and/or chemical peels to correct some of the damage left behind from the years of breakouts that may have left scarring.

We are excited to announce our new acne membership that allows patients to join a monthly subscription and receive customized, complete care to correct their acne.

Rotational therapy is the basis of our program and the theory behind it is that sometimes one treatment option is not enough. Sometimes we need to rotate through a variety of options to effectively combat acne.

With our acne membership we can achieve this by recommending different monthly product and service possibilities and allowing patients to choose what they want to move forward with for a low, set, monthly price.

To anyone struggling from acne out there, I would say, hold your head up! No matter what level of acne you have, there are treatments available and anyone on our team would be happy to show you those and help restore your confidence!

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Money

Take control of your finances Electronic banking makes it easy to do. by Denise Wheaton

L

ong gone are the days of having to make it to the bank before five to complete your everyday banking transactions. With the advanced services of electronic banking, they can now be done on your time and on your terms.

Here’s how: Stay up to date.

Instead of waiting to receive your bank statements in the mail, sign up to receive your statements online, as well as email or text alerts. Choose from a variety of alerts, such as: balance amounts, indication of ATM usage, or the arrival of a direct deposit. This will allow you to always stay on top of what is going on in your accounts on a day-to-day basis.

Access your money on your time.

It is no secret that using an ATM is usually the fastest way to withdraw

18

“Electronic banking is a great way to shorten your lengthy to-do list” cash, but many are unaware that many ATMs also allow you to both deposit and cash checks as well. Can’t track down one of your bank’s ATMs? Many institutions now provide refunds for using one at another bank.

Bank on the go.

Using a mobile deposit option on your cell phone is a great way to deposit a check that you don’t have time to deposit at a bank, or even an ATM. Utilizing your bank’s app to take a picture of the front and back of your check works the same as making the drive to the bank. You can also use online banking to make transfers

Healthy & Fit • www.healthyandfitmagazine.com

between your accounts, pay bills, or even transfer money into a friend or family member’s account just by entering their phone number or email address. Many times you are even able to file a dispute on an illegitimate purchase or place a stop payment on a check right through your online banking account.

Today’s busy lifestyle, with long work hours, kids’ activities, and all of your other daily routines, there are never enough hours in the day. Electronic banking is a great way to shorten that lengthy to-do list, and let you focus on how you will utilize your funds, as opposed to how you will access them.

Denise Wheaton is Senior Vice President at Independent Bank.

Learn more at independentbank.com

AUGUST 2015

Health

No more just sitting around

Here are a few ways to help maintain good posture at your desk. by Emily Saugen

F

or most, in this technologically advanced age, a day of work involves sitting at a desk and/or a computer for the better part of eight to 10 hours. This prolonged positioning can wreak havoc on one’s neck, shoulders and low back.

As you are sitting at your desk with your mouse and your keyboard out in front of you, going about your day, you may notice a slumped or slouched posture. Anatomically, in this position, the pelvis is tilted back or posteriorly, decreasing the natural forward curve, or lordosis, of the low back. This will cause your sternum to drop and your upper back to round. Because the upper back is rounding and because all the work being done is out in front of the body, the shoulders assume a more rounded position.

The head and neck follows suit and starts to fall forward and in order to maintain visual on the computer screen,

AUGUST 2015

“Check your posture throughout the day.” one must pick up the chin, which causes cervical alignment to go haywire.

This decreased lumbar lordosis, rounded shoulders and forward head posture is very common and unfortunately can lead to headaches, neck pain, shoulder problems, low back pain, decreased productivity, sick days, medical expenses…you get the idea.

Here are a few simple ways to help maintain good posture while at your desk: • Sit all the way back in the chair • Draw your belly button in towards your spine to activate your deep abdominal muscles to maintain an upright posture • Place a towel roll horizontally just

below your shoulder blades to keep the sternum lifted • Keep your chin tucked and head back so your ears line up over the shoulders • Keep your shoulders down away from your ears (may help to lower your keyboard or raise your chair) • Stand up every hour, take a short walk or do 10-15 back bends • Avoid rounded shoulders by stretching your pec muscles—grasp a door frame and gently step through until a stretch is felt in the front shoulders • Check in with your posture throughout the day • Be active before or after work Emily Saugen, DPT, is a physical therapist at the Hope Network Neuro Rehabilitation Center. Reach her at (517) 332.1616.

www.healthyandfitmagazine.com • Healthy & Fit

19

Mind

Everyone loves things

Why you’re attached to inanimate objects. by Cynthia Logan

E

ver wonder why or how we become attached to things that are made of fiber, plastic, and steel? I recently got in a wreck with my car…

I was devastated. I wasn’t hurt too badly, other than being jarred from the head-on hit and the air bag whacking me. But, what hurt more was the fact that my car was totaled.

I had other transportation, that wasn’t the problem. But I take very good care of my possessions and when I lose them it upsets me.

I used the car a lot for many things and it really can’t be replaced for the amount of money offered by the insurance company, this was the other thing. I loved how the car handled, the features on it, and how it looked. I know I will have another car, but this one was really nice.

I recently talked with a boy whose family is military, meaning that they move a lot. Every time he has to move he

“Much like a security blanket or a favorite toy, these objects give us some sense of peace.” has trouble letting go of many physical objects, no matter how needless. For instance, his father threw away some of the covers to the arm rests on the booster seats. The little boy didn’t use the booster seat, but he got them out of the trash, which upset his parents.

I spoke with the boy and asked him why he kept them and he said he just didn’t like everything getting thrown away. Now this boy has experienced a lot of moves, seeing his father go off for deployment, so he has gone through a lot of emotional ups and downs. I told his parents that it was just a short-term security issue and not to worry about it.

I think that a lot of people fear their relatives will become, or are hoarders.

Now that the hoarder show is on TV everyone diagnoses everyone else. True hoarding is rare. Many people have lots of stuff, for whatever the reasons, but hoarding has many different psychological symptoms related to it and it interferes with everyday living.

Much like a security blanket or a favorite toy, these objects give us some sense of peace, and when taken away can be devastating.

But the good news in all of this is that it is not that unusual, unhealthy, or a sign of psychological problem to hold onto items that bring us peace.

Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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AUGUST 2015

Fitness

Burning fat

Tips to help you lose weight.

by Jason McCammon Hit the weights: Losing weight is always a good idea, unless you’re losing so much you’re also burning off muscle.

By adding weight training into your routine, you’ll ensure your muscle is here to stay.

Sprint like crazy: You’ve got to want it, but if you’re willing to sprint 100 yards 10 times in a row, you’ll melt away about 500 calories from your waistline. That’s a Big Mac or two Snickers bars you just burned off ! Do that a few days a week and you’ll have a new body in no time.

Down the green: It may seem odd that drinking unsweetened green tea can help you burn fat, but try a glass of it after working out. Not only does it taste good, but it will also cause your love handles to fall off your sides faster.

Work out early: Like everyone else in the world, you’ve got a lot to do in the day. Imagine if you could get to the gym or run a few miles before it all gets started? By hitting your routine when you first wake up, before you even eat breakfast, your body will burn fat like there’s no tomorrow!

Go to sleep: Live in a constant state of sleep deprivation and you won’t be able to work out as hard as you should, and you’ll likely wind up making poor food and drink choices—especially late at night.

Stop sitting: Working a desk job is no excuse to stay on your backside all day. Need to talk with a coworker? Leave the email and phone alone, get up and talk with your coworker face to face. Then take a quick walk during lunchtime to rejuvenate yourself and power up for the rest of the day.

Wait for a second helping: If you want to burn off fat, give yourself 20 minutes after eating your first plate to let your brain catch up to your stomach. Most likely, you’ll feel full after that amount of time and will avoid adding unnecessary calories you’ll just have to burn off later.

Add ice: Want to burn more fat faster, without even trying? Drop some ice into your water and drink it when it’s nice and cold. Drinking cold water has been proven to force your body to burn calories in order to warm the water to body temperature.

Go for lean protein: Protein helps boost your metabolism and build more fat-burning muscle. So grab a chicken breast and a spoon of peanut butter to give your body the upper hand in forcing fat far, far away!

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

AUGUST 2015

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21

Kids

It’s OK to make a mistake Let kids be kids. by Rob Dunham

A

thletes often use negative self talk after making a mistake. It might be something like “I stink today. I can’t hit this pitcher” or “I can’t putt today.” This negative self talk destroys confidence. It is extremely important, as an athlete, to recognize negative self talk and replace it with a positive answer, or to use a successful mental image from a past performance to combat this destructive behavior.

Confident athletes choose to focus their thoughts on things that help them feel confident; inconsistent athletes dwell on mistakes or struggle with negative self talk.

Teach your little athlete that they have a choice in what they focus on prior to competition and after a mistake (error, bad shot, etc.). They basically have two choices: to focus on failure (the mistake), or to focus on success.

As the parent of an athlete, it would be more productive to encourage your athlete by saying something like “focus on the process,” instead of calling attention to mistakes or taking it out on the coach or umpires.

Also, try to focus on fundamentals after a mistake, like “look the ball in,” “trust your stroke,” or “see the flight of the ball.”

S.P.A.

Coach Robert Dunham owns Heads Up Sports Counseling LLC, is certified MGCP, and is a softball coach and pitching instructor. Reach him at headsupsportscounseling@yahoo.com

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Healthy & Fit • www.healthyandfitmagazine.com

AUGUST 2015

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Boomers

Exercising: Lead by example Get active and be healthy. by Tom Matt

I

n a recent article in the Wall Street Journal, Sara Germano referenced a Physical Activity Council survey saying nearly one out of every four Americans did not exercise at all in the past year.

Yes, according to the article 28 percent had not done any type of exercise, at all!

As I like to say on the radio program, “through adversity grows opportunity.” It sounds like it is time for the MiddleLiving/Superior Senior demographics to lead a new mind-set.

We need to teach, instruct, and lead by example in the area of fun, and activities that promote movement.

How will we do this?

By modeling the mind-set and walking through the front door of the “ReFirement Zone!”

The number of completely sedentary Americans has risen 18 percent since 2007.

Experts are concerned that decreasing

“ Encourage fun outdoor activities.” minutes for gym class in schools is a chief contributor to the rising the level of inactivity among adults.

Ever heard of ‘Tag’ or ‘Red-Rover?’

‘Athleisure,’ really is a word; I looked it up and received 203,000 responses in .37 seconds.

It is the hottest trend in Los Angeles where a pair of $600 ‘track-pants’ (I think we used to call them sweats), is normal and pretending and looking like you’re active is now the cool trendy thing.

When the ‘athleisure’ clothing market has become synonymous with looking sporty, while not actually doing anything, it is time for all of our tribe to actually sweat in our new warm-ups and cool looking sneakers.

Time to lead; how many of us remember playing touch football in the street, Red Light, Green Light or Hide and

Seek?

Here are my thoughts: • Encourage fun outdoor activities • Engage yourself with your adult children and your grandchildren, doing something fun • Multigenerational activities are fun • Arts and crafts are fun • Teach the art of play and having fun • Encourage how much fun it is to partake • Do you get the message? Having fun is leading by example!

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.

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AUGUST 2015

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Fitness

Power up your pull-up Tough exercise is rewarding. by Justin Grinnell

F

rom the days of gym class to your first workout at a gym, the pull-up has been a nemesis for many of us. They are tough to do but feel so good when we pull our chins over the bar. The accomplishment felt from doing pull-ups is like no other.

I have met more people who want to do just a pull-up, or be able to do more pull-ups, than any other exercise.

Unfortunately, I think people usually go about it the wrong way.

When people are looking to improve their pull-ups, they usually think about accumulating more reps. I also see too many people using bands as assistance. I

am OK with this for a few workouts but I have news for you: it’s probably not going to make you stronger but it will help you with the proper form. So in the beginning, the band is useful but should be quickly put to the side once you get your form down.

Here is a list of common mistakes when trying to improve the pull-up: • Your elbows and shoulders will get banged up from all of the reps, especially if you are kipping or using a band. Less is more for the pull-up.

• You will start to cheat on range of motion or start to flop around and kip to get your chin above the bar.

• You won’t get stronger by just focusing on getting more reps.

Bands are like training wheels. They will help you get the hang of it and build up your confidence but at some point you just have to get the courage to do the real thing.

I like the following method instead.

Perform this workout two to three days per week. You can use a bench if you need to jump up to the top portion of the rep.

Start with five sets of one rep. Rest as much as you need to in between sets.

Add one rep to each set on each successive workout until you reach five sets of five reps.

Other exercise considerations Trying to improve your pull-up using just this method will help but if you want to further enhance your potential to improve your pull-ups, I also suggest incorporating the following exercises somewhere in your program.

I would actually perform these exact exercises on your pull-up workout days and do nothing else and save your squats and pressing movements for another day.

Farmer’s carry

Three sets for 40-40 meters with heavy weight

Ab wheel rollouts or hanging leg raises

(if your grip is still working) – Three sets of 10 reps

One-arm dumbbell rows

The workout

Three sets of 10-15 reps

Jump or pull yourself until your chin is above the bar and hold at the top for 10 seconds. Lower yourself slowly until you are at a dead hang on the bar. Hold for 10 seconds.

If you are only doing one rep, simply come off the bar and rest. If you are doing more than one rep, either pull yourself back up to the top (if you can), or jump back up.

Performing pull-ups this way will help many of the limiting factors of the pull-up, most notably your grip strength, bottom range of motion strength, and top range of motion strength.

Most people don’t go all the way up or down, so you need to work on those portions of the reps.

Most of us tend to have weak grip strength, so let’s work on that. As you improve your pull-up, this method is sure to strengthen your entire upper-body.

26

Healthy & Fit • www.healthyandfitmagazine.com

Farmer’s Carry

These three exercises will help with your grip, upper back, lat and abdominal strength.

Combining these exercises with the pull-up program is sure to produce some results.

AUGUST 2015

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Fitness

Don’t overschedule your child

Young athletes need diversity in their sports. by Joe Eisenmann, PhD

A

Along these same lines, a recent ESPN article highlighted four injury risks amongst young NBA athletes: 1) lack of quality sleep, 2) weaker bones (in part from poor nutrition), 3) increased wear and tear from early specialization, and 4) weaker muscles ( from lack of physical preparation).

So what can we do? Part of the solution is to think about long-term, holistic development of the young athlete. Coaches should implement a proper dynamic warm-up that enhances movement quality. In addition, a well-designed strength training program can reduce the likelihood and severity of injury and impact performance as well. However, coaches need to schedule time into daily practice to allow not only for X’s and O’s and skill development, but also physical athletic competencies such as strength, speed and agility to be developed.

Proper nutrition should be taught and modeled for the young athlete as well. This can be accomplished with a short message at the end of practice

and through messaging with parents.

Likewise, the importance of sleep being a cornerstone in the recovery process should also be addressed. Quite simply, keep your gadgets out of the bedroom.

A final note on sports specialization.

Approximately 88 percent of Division 1 athletes participated in an average of two to three sports as a child, and 70 percent did not specialize in one sport until after the age of 12. Sports specialization and overscheduling can lead to overuse injury and burnout.

Sports specialization may also lead to a lack of development of other sport skills and a potential dislike of their current sport, which in turn, may lead to physical inactivity as an adult.

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.

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SPA R

s the Director of Spartan Performance, I often entertain questions and concerns from sport parents, coaches, and athletes about training, injury prevention, performance, competition, etc. I also observe the daily and weekly schedules of young athletes and the physical, psychological, social and time demands placed upon them. Reflecting on these issues, a few common themes emerge – overscheduling, overcompetition and undertraining, and sports specialization.

Too many games and early specialization in sport can have several drawbacks despite the notion that parents believe it will put their child ahead in the race for a college scholarship. Several of today’s young athletes lack fundamental motor skills (run, jump, throw, hop, etc.) and possess inadequate strength, balance, mobility and other physical capacities due to the focus on competitions and inadequate time for physical preparation.

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28

Healthy & Fit • www.healthyandfitmagazine.com

AUGUST 2015

Mind

Can we ‘un-train’ our pain?

Neurofeedback might be the key. by Gretchen Morse

P

ain – physical and emotional - is a universal human experience, and can be an important signal to us that something in our body or mind needs attention. However, when pain is chronic, or long-term, it can create pathways in the body that seem to “memorize” pain patterns, thus making it harder to find relief.

Pain in the body travels through the spinal cord and then registers in the brain. As the nervous system continues to receive constant pain messages over time, various networks in the brain can become imbalanced, and this is thought to contribute to other symptoms such as low mood, stress, sleep issues, and more.

Emotional issues and disrupted sleep can then intensify the physical pain experience, and a vicious cycle begins.

Medications are the most common way of addressing physical pain, but can have drawbacks, including cost, availability, addiction potential, and other side

“I

“A more settled brain can translate to better focus, less frustration, better sleep, better mood, and less pain.” effects. Instead, what if we could teach the body to help itself to feel better? You see, the brain and spinal cord – our central nervous system – can also learn to deactivate pain pathways.

Neurofeedback measures and monitors brainwave activity to help us see the ways your brain is responding to things like stress, pain, and distractions.

It is a completely non-invasive process.

In subsequent “training” sessions, Neurofeedback can then be used to help the brain learn new patterns by sending a visual, audio or other “feedback” cue to the client as their brain naturally settles into a more optimal state. It is amazing that the brain is capable of being flexible

in this way, and that it can learn to perceive and maintain a state of increased function! A more settled and less irritable brain can translate to better focus, less frustration, better sleep, better mood, and less pain. Additionally, a more stable brain can be less reactive to emotional and physical pain triggers.

A more optimized brain and nervous system can influence metabolic changes throughout the body, helping to further wellness and symptom reduction, and to cement long-term change. Neurofeedback can be a wonderful tool to help us teach our body-mind to un-learn painful patterns, and to optimize function.

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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AUGUST 2015

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29

Mind

Lessons learned from volunteering

Civic responsibility, compassion and helping others are the benefits. by Kim Neir

J

ames Cash Penny once said, “How can we expect our children to know and experience the joy of giving unless we teach them that the greater pleasure in life lies in the art of giving rather than receiving.”

As parents we can instill in our children the concept of giving back, thinking outside ourselves, because essentially by giving back, by volunteering, we are enriching ourselves personally and simultaneously helping others.

Volunteering in the community has become an important aspect of our society.

Volunteering, whether it is helping at a local soup kitchen, reading to the elderly, or walking a dog at an animal shelter, all teach children a sense of civic responsibility, compassion, and a desire to help others.

Moreover, children and youth who grow up helping others gain social and emotional skills that simply cannot be taught in the classroom or through schoolwork. A 2004 book by J. E. Zins 30

and Roger P. Weissberg, both who have conducted extensive research on precisely this subject, suggests that children who volunteer are more likely to succeed in school and into their adult life. They are more motivated, dedicated, compassionate, and socially adjusted.

This can begin at home.

Volunteering can be modeled by parents who want to demonstrate to their children through their own actions of volunteerism. That is, children learn by observing certain actions and behaviors.

Recently I was watching a show with my son and a commercial came on that demonstrated precisely this idea. The commercial showed children emulating the actions and behavior of the adult figure in their life.

The commercial is titled Children See, Children Do. A friend of mine, who recently passed away, taught me more than anyone about empathy and compassion: you see, he was five. His capacity to think outside of his own needs was profound, whether it

Healthy & Fit • www.healthyandfitmagazine.com

was compassion for a small insect or giving his last piece of candy to a friend instead of keeping it for himself. We want our children to be kind, thoughtful, and empathetic individuals.

At Conquest Health and Fitness Foundation I have been fortunate to work with like-minded individuals, like our Board of Directors, Executive Director, and President, who want to give back to their community.

The Foundation, in the spirit of this idea, has created a Youth Advisory Council, which is a group of local students who want to give back to their community through service-minded projects. This is the Foundation’s way of being an example to our youth, and parents can be the same to their children.

Kim Neir is the director of grants for the Foundation of Conquest Health and Fitness Foundation.

For more information visit www.chffoundation.com

AUGUST 2015

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