Healthy & Fit AUGUST 2020 HEALTHYANDFITMAGAZINE.COM
Cardio Choices
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IN THIS ISSUE
AUGUST 2020
Contents August 2020 | VOLUME 16 | ISSUE 5
Editorial P11
Body bashing Your kids hear what you say about your body
P12
What’s the best cardio? The answer is simple: It’s up to you!
P14
Your trainer misses you! When you have a trainer, you have a partner to help you be your best
P16
Dive in! Use books at your library to get into the flow with swimming
P19
Save your skin Know the signs of skin cancer and take measures to be safe
P20
Getting ready to play Athletes need to have a plan on how to get back into shape
P22
It’s reflexology And it can make a difference in your health
P24
Summer sun With summer in full swing, feel good about life
P26
Grillin’ and chillin’ Succulent burgers and healthier cocktails
P27
Tuning up the brain ... with neurofeedback
P28
Staying happy Ways to move forward in a changing world
Health | P11
Mind | P16
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!
Health | P28
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ABOUT US
AUGUST 2020
Our contributors
Justin Grinnell, BS, 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.
Cheryl Lindemann
Cheryl is a collection development specialist at Capital Area District Libraries, and a cohost of the Reader’s Roundtable Podcast.
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
PRODUCT SPOTLIGHT: Training shoes that catch the eye MEN’S TC-01 TRAINING SHOE
Have a product you’d like reviewed? 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.
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We put these training shoes through several workouts and are so impressed with the results! The Mizuno TC-01 Men’s Training Shoe utilizes innovative performance research to help improve body awareness and foot sensitivity. Infused with Mizuno COB technology, the shoes incorporate a patent-pending design featuring sensor pod clusters that enable enhanced feedback from the feet to aid in balance and, ultimately, allow you to pursue improved athletic performance. The overall feel of the shoe is great, and they really improved each workout. We very much like these shoes, and recommend them highly. www.mizunousa • MSRP: $140
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PUBLISHER
BY TIM KISSMAN
Time to open the magazine’s mailbag Let’s dig into the Healthy & Fit Magazine mailbag. It’s our chance to publicly answer some of the questions we’ve been receiving. Are you printing your publication anymore? Not now. Due to COVID-19, many places won’t display magazines that will be handled by many people. The idea of picking up a magazine that looks like several people have touched it, or could have touched it, isn’t very appealing. And with good reason. I wouldn’t pick it up either. Also, many of the most popular distribution locations are still closed. Will we remain, exclusively, a digital publication? If the COVID-19 landscape changes, we will print again. Until then, it’s digital for us. Masks: What are your thoughts? I don’t like them. They’re good for short trips, but lengthy wearing isn’t comfortable. That being said, if a mask protects me and others from spreading COVID-19, then I don’t have a problem with them. My mom, Kathy, has fine-tuned some of the best homemade masks around. At this point in the pandemic, my mask is pretty stylish. So, let’s wear them! I’d also like to say that the people who would be responsible for telling you to put them on, and who will refuse you service for not wearing them, aren’t the ones who make the policy. Be cool and wear a mask. Last, as a side note, I’ve found that wearing a mask in public restrooms can be a godsend. Chew your favorite gum and it’s almost a pleasant experience. I say almost because it’s still a public restroom.
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Would you work out in a gym, when it opens? Yes. Gyms are taking extraordinary measures to make sure everything is disinfected. I mean, extraordinary! Like, if you touch a weight, the second you’re done it’s sprayed and wiped down. They have disposable masks to wear, and go out of their way to social distance. I’d feel safe for a private lesson. A group lesson, indoors? Maybe. I’d have to see it first. Outdoors, no problem. Visit our Facebook page or web site to submit your questions. We’re always looking for people to feature, so please let us know if you, or someone you know, would be interested in being a cover or a feature. And please keep reading the digital issue. Your interest in the magazine will keep it alive. We appreciate it when you take time to click on the link and read. Stay safe readers and 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.
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BY KAREN GILES-SMITH
HEALTH
Body bashing Your kids hear what you say about your body
A
s parents, we want so much for our children: We hope they have a positive sense of self, good friends, a rewarding career, a loving partner, and [insert your other hopes and dreams here]. So we do the best we can in order to support our children’s health and happiness: We make play dates, take them to the doctor, encourage fun physical activity, help them with their homework . . . But what about your own body image and body-talk? That is: What you feel and say about your own body. You may wonder what your body has to do with your kids’ health. Well, studies show that it has a dramatic effect on children’s well-being. Why? It’s that role-modeling thing again. As parents, if we don’t love and accept ourselves as we are—including our own shape and size—it’s much more difficult, and perhaps impossible, for our children to feel good about their bodies and, therefore, themselves. By third grade, nearly one-third of children say they don’t like their bodies and want to change them. By age 10, 80 percent of all girls have dieted at least once. As we all know, life is hard enough as it is—and so much harder when we are at war with ourselves. Internalization of our society’s thin “ideal,” which leads to a negative body image and weight loss attempts, is a risk factor for eating disorders such as anorexia nervosa and bulimia nervosa. According to a study by the Agency for Healthcare Research and Quality, hospitalizations for eating disorders among children 12 and younger have more than doubled over the last decade.
Studies show that children pick up on parents’ feelings and behaviors as well as society’s messages about weight. • Children who are labeled as overweight feel flawed in every way: not smart, not physically capable and not good about themselves (Davison & Birch, Pediatrics, 2001). • Mothers’ eating and weight-related concerns and behaviors were significantly associated with body dissatisfaction in girls and weight loss attempts in both girls and boys (Journal of Pediatric Psychology, 2010). • Mothers and fathers who engaged in weight-related conversations had teens who were more likely to diet, use unhealthy weight-control behaviors and engage in binge eating (JAMA Pediatrics, 2013). So, what’s a parent to do? Cultivate a positive, safe haven at home to help children feel loved unconditionally. Here’s how to make your home a “no body-bashing” zone:
• Appreciate and take care of your own body. • Talk in positive terms about your body, for example: “My body is strong and helps me get where I want to go,” rather than “My thighs are too big,” or “I’ve got too much around my middle.” • Nourish yourself and your family with a wide variety of food. All foods fit. There are no “good” or “bad” foods, just like eating a certain food doesn’t make a per son “good” or “bad.”
• Avoid negative statements about your own eating and your child’s eating. • Provide opportunities for children to be physically active in order to have fun and feel good, not as a means to alter body shape or size. • Allow children to express their thoughts and feelings without judging them. Foster open lines of communication. • Remember that people come in all shapes and sizes. The major influence on body shape and size is genetics. Human beings are not born with the ability to be whatever size and shape they choose. • Don’t buy into the “ideal” body that the media is selling. • Recognize that health and well-being are multi dimensional and include physical, social, spiritual, occupational, emotional and intellectual aspects. • Teach children that beauty has to do with character, compassion, kindness, and a sense of purpose in life.
Karen Giles-Smith, MS, RDN, is a local registered dietitian who specializes in nutrition therapy for clients with disordered eating and eating disorders.
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FITNESS
BY JUSTIN GRINNELL
What’s the best cardio? The answer is simple: It’s up to you!
T
here are many ways to improve your cardiovascular fitness. While there is a great debate among fitness professionals on which method works best, the simple answer is, they all work. It really comes down to each person’s individual goals. When training for a certain sport, there will be specific ways that you should perform certain cardiovascular conditioning routines. For instance, if you are a soccer player, you will need an ample amount of endurance to stay strong during the entire match. So, it makes sense that you would primarily train for endurance. However, soccer players will also benefit from higher intensity bouts of cardiovascular training such as sprints and high intensity interval training (HIIT). There are many times throughout the match when a soccer player will need to sprint hard and fast. In sports that require you to work hard for 5-15 second bouts, such as tennis, you will need to have a fast and powerful output for a brief period of time. However, as a tennis player, you will also need to be able to perform this over and over again for the entire match. So, ample endurance work will also be beneficial to be able to stay fresh and strong for a long-lasting match, along with HIIT-type training methods. In this article, I am going to focus more on the general fitness enthusiast looking to improve their overall fitness and body composition. While many general fitness enthusiasts focus on HIIT type workouts, they should also focus on two other types of workouts to improve overall fitness and fat loss. One thing to note on fat loss: there is not a definite answer to what works best. Some studies show that HIIT works best for fat loss while some studies show that steady-state cardio (low intensity, long duration) works best at burning fat and preserving muscle tissue. Some people will respond to one better than the other but there is no one-way to do it. The best fat loss program is the one you stick with, and those who blend various types of cardiovascular routines into their program will most likely see more sustained and There’s more! See cardio on page 18
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HEALTH
BY MOLLY NEVINS
Your trainer misses you! When you have a trainer, you have a partner to help you be your best
I
f you aren’t one who takes group exercise classes, you are probably baffled by some of the things that you see and hear. People are always bragging about how “I nearly died in class” or “that was the worst workout ever” and they’re saying it with a smile. They are paying for someone to “torture” them. Most likely your news feed is full of your friends “checking in” at their class, and they don’t seem to be able to talk about much else. It probably resembles a cult to the outside eye. So what is the deal?! Why is group fitness such a big deal to its participants? Group fitness happens in a room where everyone shows up with similar goals, but different stories and journeys. There is comradery formed by losing sweat and pounds together, there is competition in seeing someone next to you working harder than you, and there is joy in sharing your endorphin rush at the end of a great accomplishment. It is truly addicting. At the front of the room, doing all the yelling, taking in all the dirty looks and smiles, is the instructor. It is no secret that people who take group fitness classes love their instructors. They blast it on social media, talk about their classes everywhere they go, and are quite sassy when there is a sub. Those same participants also seem surprised when an instructor remembers their kid’s name, or a goal that they have. What a lot of participants don’t realize is that your instructor loves you just as much as you love them, if not more. You are our purpose, you give us fulfillment. Most of us spend a large chunk of our days planning class and getting excited to put that hat on. In the “real world,” things are hard. We might have a tough day at home, or not be feeling our best. However, we know when we walk in that studio, that will all melt away. The smell of the equipment, energy of the music, and most importantly the eager faces of our participants ready to work will be all we need. When you complain, it gives us positive feedback. When you leave class sweaty or chatty or happy, it gives us positive feedback. There is never a day that we leave the studio without knowing we gave you what you came for, and what a joy that is! A lot of jobs don’t have that instant gratification, we are so fortunate to
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experience that all the time. Those of you who attend a lot of classes, or just a few of them consistently, become a constant in our life. We always know “A” will grumble about burpees, “B” will be racing everyone and “C” will give us that awesome smile when she walks in. We look forward to seeing you, and miss you when you aren’t there. It is a true friendship that we form, and it goes both ways. The messages you send about being able to lift heavier than you could before, wearing an old pair of pants, smiling all day from your workout….those are the things we live for. You aren’t bothering us, you are making our day. I can’t speak for everyone, but most likely if we have given you access to communicate with us, questions are welcome. Don’t apologize. We love that you are taking the time to better yourself, and are not going to begrudge you for asking which sports
bra is better for class or what kind of stretches will help your sore butt. If you’re missing your instructors, like they’re missing you, find out what they are up to right now. Many of them are probably teaching outdoor or virtual classes. The list of fitness happenings in the Lansing area now is quite impressive, and I’m sure you can find your favorite instructor teaching there. Group fitness can fill such a void for us, even more so now in these uncertain time.
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
SUNDAY, SEPTEMBER 13
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This event is endorsed by:
L
C
OU CI N
MIND
BY CHERYL LINDEMANN
Dive in! Use books at your library to get into the flow with swimming
A
lthough I swam daily during my childhood summers, I’ve done it only occasionally in the past 30 years. I’ve recently had the opportunity to pick up this activity again and have been noticing some truly positive results. First, it’s been great to discover that even after a long break, I’ve been able to find success with swimming again. Second, I’ve enjoyed the health benefits of this low-impact exercise, from greater overall strength to decreased tightness in my joints and muscles. Third, swimming has provided me with an opportunity to immerse myself in the water and experience being in the moment, in what is sometimes referred to as a “state of flow.” Author Mihaly Csikszentmihalyi examines this feeling and how to achieve it in his best-selling book Flow: The Psychology of Optimal Experience. While sports and fitness books abound, it’s hard to find books about swimming. This makes Why We Swim, by former competitive swimmer, surfer and author Bonnie Tsui, a true stand-out. Tsui dives into her topic (pardon the pun!), taking us on a journey through the stories of a wide variety of swimmers, from an Icelandic shipwreck survivor to a swimming club in Baghdad that meets at Saddam Hussein’s former palace swimming pool. For swimmers, or for anyone who can relate to having passion for an activity they love, Why We Swim is an immersive reading experience that’s perfect for the hot days of August. It’s available as an e-book, e-audiobook, and in print at cadl.org/catalog.
Cheryl Lindemann is a collection development specialist at Capital Area District Libraries, and a co-host of the Reader’s Roundtable Podcast.
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RESUME & JOB INTERVIEW HELP Need help creating your resume or preparing for an interview? Complete our online form to request feedback or to schedule a virtual appointment. We’ll contact you within two business days.
Get started by visiting cadl.org/resumehelp.
FITNESS
What’s the best cardio? (continued from page 12)
long-lasting results. Various methods of HIIT and metabolic-type training (think the “burn”) have been popularized and overdone, I want to focus on two methods that are overlooked, important and may be the missing link in your cardiovascular fitness routine. While there are many ways to train your cardiovascular system, here are my two favorite methods to build a well-rounded cardiovascular fitness routine.
Maffetone Method Created by Phil Maffetone, the Maffetone Method is a style of training that focuses exclusively on aerobic training. Using a heart rate formula of 180 minus your age (plus several corrections for injury, fitness level, health, etc.) you come up with an “aerobic maximum heart rate.” So, if you are 40-years young, you would train at around 120-140 beats per minute (BPM), depending on your current fitness level and health. If you have some underlying health concerns, stay on the low end. If you are more experienced and healthy, you can bump it up to the 140 BPM. To build your aerobic fitness (i.e., your endurance), your heart rate should not exceed this number during training. The goal is to improve aerobic development and the percentage of calories burned from fat per Maffetone states. This also helps you build an incredible “aerobic base” which is important for both overall cardiovascular health and performance endurance.
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The benefits from using the Maffetone Method include reduced inflammation due to less stress on the body, lower stress hormones (like cortisol), increased fat burning, and the potential of reduced risk of injury due to its restorative benefit to the body. I like this method for beginners, in particular. Many folks jump right into HIIT training-type workouts without even having a base of fitness. This can lead to burnout, injuries, and too much overall stress on the body due to not being prepared for intense workouts. I recommend performing this method one to two days a week, for 20-60 minutes, depending on your fitness level and time constraints, for overall health and fitness. .
Aerobic power Aerobic power is the ability of the muscles to use oxygen received from the heart and lungs to produce energy. The more efficient the process becomes, aerobic power improves. Therefore, aerobic power is usually monitored and tested using VO2 Max. This method was popularized when the Eastern bloc countries of Europe utilized this when training their track and field athletes in the 1970’s. This was used to increase lactate tolerance. Aerobically, the three domains to improve are: running and exercise economy (how efficient you are), shifting lactate threshold (the maximal effort or intensity that one can maintain for an extended period of time with little or no increase in lactate), and of course, boosting aerobic power and output.
In layman’s terms, think of a middle-distance time run where you are working hard for 2-5 minutes. I also like to call this “hard cardio.” It is not as intense as interval training or sprints, but more intense than the Maffetone Method described previously. Here is an example routine to help improve your aerobic power: • 1-5 minutes @ Max Aerobic Speed • Then, recover back down to 120 BPM after each bout before you proceed to the next set. • You can use the bike, running, rower, or ski erg • Example for the air bike: .3-2 miles • .3-5 miles for x 3-5 reps Progress to: • .5-1 mile for 3-5 reps Final progression: • 3 miles ride, rest 2-3 times as long as it takes you to finish and repeat once more. There are many ways to train your cardiovascular system. HIIT training and sprints are great and have a big place in training but they are not the end-all and be-all. If you are struggling to find a routine that works for you, give these two methods a try.
FIT FEATURE SKIN
Save your skin
Know the signs of skin cancer and take measures to be safe
D
ermatologists urge Americans to “practice safe sun” to reduce their risk for skin cancer Skin cancer is one of the most preventable types of cancer, yet new data shows Americans aren’t “practicing safe sun.” In a recent survey, the American Academy of Dermatology found only half of Americans always or almost always protect themselves from the sun when they’re outside—increasing their risk for skin cancer, including melanoma. It’s estimated that one in five Americans will develop skin cancer in their lifetime, and even one blistering sunburn during childhood or adolescence can nearly double a person’s chance of developing melanoma, the deadliest form of skin cancer, later in life. “Nearly 20 Americans die from melanoma every day,” said board-certified dermatologist George J. Hruza, MD, MBA, FAAD, president of the AAD. “Exposure to the sun’s harmful UV rays is the most preventable risk factor for skin cancer, and there are many simple things you can do to protect yourself from
the sun.” Dr. Hruza recommends practicing safe sun with a variety of protection methods any time someone is outdoors, including: Seeking shade when appropriate, remembering that the sun’s rays are strongest between 10 a.m. and 2 p.m. Wearing protective clothing, such as a lightweight, long-sleeved shirt, pants, a wide-brimmed hat and sunglasses, when possible. Applying a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all skin that clothing won’t cover. Remember to reapply every two hours or after swimming or sweating. “It’s also important to remember to protect parts of your body you think might not be getting any sun,” said Dr. Hruza. “Areas like the tops of your hands, bottoms of your feet or the part in your hair may not immediately come to mind when it comes to sun protection, but they are still vulnerable to dangerous sun damage.” Because skin cancer is highly treatable when caught early, Dr. Hruza also recom-
mends performing regular skin self-exams and looking out for the ABCDEs – the warning signs of melanoma: A is for Asymmetry: One half of the spot is unlike the other half. B is for Border: The spot has an irregular, scalloped or poorly defined border. C is for Color: The spot has varying colors from one area to the next, such as shades of tan, brown or black, or areas of white, red or blue. D is for Diameter: While melanomas are usually greater than 6 millimeters — or about the size of a pencil eraser — when diagnosed, they can be smaller. E is for Evolving: The spot looks different from the rest or is changing in size, shape or color. “If you find any new or suspicious spots on your skin, make an appointment to see a board-certified dermatologist,” said Dr. Hruza. “Spots that are changing, itching or bleeding could be a sign of skin cancer, and the earlier skin cancer is detected, the easier it is to treat.”
We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
Erica Spencer Photography espencer.net • 517.980.4951
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HEALTH
BY ROBBIE WILLIAMS
Getting ready to play Athletes need to have a plan on how to get back into shape
I
never imagined a tragedy so great that it could put professional, college, high school, and youth sports on hold. And yet, here we are – in a world where sports were completely on hold for the past several months. Any athletes in the midst of winter sports competition or spring sports conditioning found themselves suddenly stagnant. As we begin a slow and cautious return to play, sports as we previously knew them will look a bit different – from the professional level all the way down to the youth level. Some summer sports have resumed with restrictions, and fall sports conditioning is underway for many area athletes. Professional sports and college sports have made changes and begun preparing for the fall sports season – from a complete cancellation of competition (Ivy League) to only allowing inter-conference play (Big Ten). The fall high school sports season in the state of Michigan currently looks hopeful, but with constant changes in mandates and shutdowns, nobody knows for sure what will happen. It is clear that players, staff, and spectator safety have been at the forefront of the decision-making process. Whether sports return this fall or
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are delayed a bit longer, they will return eventually, and athletes are going to be eager to jump back in, full-steam ahead. No matter when sports return, it will be important to return to play in a safe and gradual manner. It’s completely normal for athletes to want to pick up right where they left off before this pandemic started, but it’s important to give yourself time to build-up your workload tolerance. Research at the professional level has shown that accelerating workload too fast can lead to injury. If you’ve been sitting around waiting for sports to return, you’ll be tempted to go from zero to full steam ahead. But doing too much too fast opens the door for injury, so do yourself a favor and increase activity gradually. Just as you don’t show up five minutes before a game and expect to be game-ready, your body requires a gradual warm-up to prepare for the work it will do when engaged in competition. For every day you have had to take off from competitive training, it is safe to say that you should expect the same number of days to build up the strength, endurance, power, and stamina needed for the demands of sport-specific activities.
This gradual return to play doesn’t just include team practices and conditioning sessions. Hydration, nutrition, sleep, strength, and conditioning all factor into the equation as you prepare for the return to competitive sports activity. Make sure you’re getting proper nutrition and rest as you rev up your activity – increased activity requires increased caloric intake, hydration, and adequate rest. As excited as I am to see competitive sports return at all levels, it’s important that athletes take the proper precautions and preparations necessary to do so safely. Take the time to gradually increase activity and workload on your body, supporting your activity with proper nutrition and rest to avoid injury and return to competitive play.
Robbie Williams, PT, DPT, CSCS, is a physical therapist at Orthopaedic Rehab Specialists. Reach him at (517) 220-4540.
PHYSICAL THERAPY MASSAGE THERAPY AQUATIC THERAPY ATHLETIC TRAINING PERFORMANCE TRAINING For over 32 years, Orthopaedic Rehab Specialists has been providing mid-Michigan with award-winning physical therapy services with current locations in Holt, Jackson, Jonesville, Leslie, Napoleon, and Okemos.
NOW ACCEPTING NEW PATIENTS with or without referral - call to schedule an initial evaluation
877-202-2175 • ORSMI.COM
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It’s reflexology And it can make a difference in your health
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hen I mention reflexology, sometimes people who have not heard of it before often think of it as New Age. Something of a fad or another health trend. On the contrary. Reflexology has been discovered to have dated back to at least the early 6th dynasty, about 2,330 B.C., where hieroglyphics were found in the Tomb of Ankhmahor depicting reflexology. Reflexology is a certified course that takes at minimum, 150 hours of training. Reflexology schools are located all over the world. When performed by certified practitioners, reflexology has proven to be safe and effective in improving overall well-being. Chrysalis ad.pdf
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• REFLEXOLOGY • USUI HOLY FIRE REIKI • HEALING RETREATS •
ADULT DANCE • ENERGY CLASSES
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BY LAURIE DEBRUIN
chrysalis
Laurie DeBruin 2380 Science Parkway • Suite 108 • Okemos, MI 48864 517.648.1980 • chrysalisreflexology@gmail.com
BO DY STRE TCH AND M INDF ULNE SS
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MIND
• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •
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MIND What is reflexology? Reflexology is a form of zone therapy (interconnections to the whole body) where pressure points are touched in the hands or feet, that correspond to every organ gland and parts of the body. When this occurs, messages are sent to these parts of the body to release blockages in areas that have been causing discomfort. Reflexology is also known to send signals that balance the nervous system, or release chemicals such as endorphins, that reduce stress and discomfort. Reflexology also can increase nerve and blood supply, reduce inflammation and give an overall sense of balance to the body. With over 7,000 nerve endings in the feet, not only does reflexology feel amazing but it has been proven to increase one’s overall well-being when done regularly by a certified practitioner.
What can I expect? • No more worrying! Reflexology does not tickle. Gentle and slow movements are made across the foot and hands pressing on reflexes in order to stimulate the functions of the body. Even
“Reflexology is also known to send signals that balance the nervous system or release chemicals such as endorphins that reduce stress and discomfort.”
people that have stated “I hate my feet being touched!” have thoroughly enjoyed reflexology. Reflexology is very relaxing, similar to a massage. • Clients remain fully clothed with the exception of socks and shoes. Clients remain sitting in a comfortable reclining bed or chair. • A beginning foot soak is given to help cleanse and prepare the feet for the practitioner. Soothing music is typically played in the background with dim lighting to promote a greater relaxed state. As a reminder, a reflexologist does not treat, prescribe or diagnose. Always consult with your physician for any medical questions or treatments that may be needed for your general health. Reflexology is not meant to replace medical treatment or advice.
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
LUPINI CONSTRUCTION FOR ALL YOUR CERAMIC AND PORCELAIN TILE NEEDS WE SPECIALIZE IN BATHROOM REMODELING CALL US TODAY!
(517) 712-9387 www.healthyandfitmagazine.com
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GENERATION ‘US’
BY TOM MATT
Summer sun With summer in full swing, feel good about life
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his morning two songs hit my head during my morning workout, and I thought I would share them with you. The first tune was by the Kinks and the title is ‘Sunny Afternoon’. With our summer fully in swing it made me smile and think about sharing some of the lyrics. “And I love to live so pleasantly, Live this life of luxury, Lazing on a sunny afternoon, In the summertime”. by The Kinks- 1966. I am thinking: Really? 1966? Dang! A friend recently posted an affirmation on Facebook (I really love that kind of thing on that platform). It revolved around perceptions. I highly encourage any and all who are on FB to do the same thing, because positive affirmations, more than just sharing positive pictures, hold depth and value. Helping others feel good and think about a good thought works like magic. “Live this life of luxury, lazing on a summer afternoon,” as the Kinks song said,
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“Cause a little bit of summer is what the whole year is all about.” ~ John Mayer can be as simple as taking a walk with your thoughts and or partner, bike riding (low impact, Sandy and my favorite), swimming or maybe just reading a book. A second tune hit my head this morning as well and it is by far one of my absolute faves! ‘Mr. Blue Sky’ by ELO was written in 1977 and is a ‘must add’ to anyone’s playlist. I have sent this out to students and friends as a link to get them fired up, it is that good. With lyrics like this you cannot go wrong:
“Sun is shinin’ in the sky, There ain’t a cloud in sight, It’s stopped rainin’ everybody’s in the play,
And don’t you know, It’s a beautiful new day, hey hey”. Mr. Blue Sky, by The Electric Light Orchestra 1977
Summer is a great time of year, and this summer needs to become even more special with all that has been occurring. Let us all feel good about life, the journey, the process, and the relationships. Try these: • • • •
Morning workouts Great old tunes Create memories Do what you can and then step back
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
ON THE GRILL
BY LISA MARIE METZLER
Grillin’ and chillin’ Succulent burgers and healthier cocktails
Recipe courtesy of www.foodnetwork.com/grilling
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othing embodies summer more than a relaxing afternoon with friends grillin’ and chillin’ on the deck. Check out these tips for delicious and healthy grilling.
Meat prep First off, start with a clean
grill. “Scrape off built-up carcinogens that cling to the grates both before and after grilling,” says Chef Instructor Elliot Prag of the National Gourmet Institute. Research has shown that cooking meat directly over high flames could be adding harmful, cancer causing carcinogens to your food. Red meat is the most carcinogenic food. “Marinating meat not only keeps the meat juicy but it also keeps the meat from over-charring,” says Chef Prag. He recommends red wine, lemon, or vinegar-based marinades. Add spices like chili flakes, sage, thyme, garlic and rosemary — all of which help lower carcinogen risks naturally. The less time the meat is on the grill, the less risk of carcinogens. Another option is to pre-cook in the oven or on the stove before grilling. Flare ups on the grill are a a big source of carcinogens. “Use leaner meats that drip less fat or trim fat off meat before grilling and keep the heat low,” advises Chef Prag. Finally, don’t overcook the meat. Purchase a meat thermometer to take the guess work out.
Juicy grilled cheeseburgers Burgers don’t have to be fatty.These quarter-pounders are lightened up with a 90-percent lean beef and a mere halfounce of cheddar, and they’re served on wholesome whole wheat English muffins.
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Ingredients • Canola oil or nonstick grilling cooking spray, • 1 medium red onion, thinly sliced • Kosher salt and freshly ground black pepper • 2 tablespoons ketchup • 2 tablespoons yellow mustard • 4 whole wheat English muffins • 1 medium ripe tomato, cored and cut into 4 thick slices • 1 pound lean ground beef • 2 ounces 50-percent reduced-fat sharp Cheddar, grated (about 1/2 cup) • Pickles, for serving, optional
Directions
Heat a grill to medium-high direct heat and lightly oil the grates using a paper towel soaked in canola oil or nonstick grilling cooking spray. Spread a 16-inch-long piece of nonstick aluminum foil on a cutting board (or mist a piece of regular aluminum foil with nonstick cooking spray). Top with the onions, 1/4 teaspoon each salt and pepper and 1 tablespoon water. Bring two sides of the foil together, fold over twice to create a seal and then seal the remaining two ends. Put on the grill and cook for 12 minutes, flipping once. The onions should be tender with only a bit of charring. Carefully open the top of the foil to let all the steam out and continue to cook the onions, tossing, until browned and lightly charred, 3 minutes longer. Remove from the heat.
While the onions cook, mix the ketchup and mustard together in a small bowl. Season with pepper and set aside. Lightly toast the English muffins on the grill and place one top and bottom on each of 4 plates. Spread some of the ketchup sauce on the bottom half of each muffin and top with a slice of tomato. Divide the beef into 4 patties about 4 inches in diameter and just under 1/2inch thick. Sprinkle with a total of 1/2 teaspoon salt and 1/4 teaspoon pepper. Place the burgers on the grill. Cook until the edges of the burgers are browning, 3 to 5 minutes, and then flip. Brush the burgers with the remaining ketchup sauce and evenly top with the shredded cheese. Cover the burgers with the grill lid or a large heatproof bowl and continue to cook until the cheese has melted and the burgers are still a bit pink on the inside, about 3 minutes more. Put one burger on top of the assembled muffin bottom and top with some of the grilled onions and the top of the muffin. Serve with pickles if desired.
Cocktails on the deck Sipping a refreshing cocktail while the chef is grilling is a summer favorite that can pack on a lot of empty calories. A frozen margarita has around 800 calories and 50 grams of sugar! Kickback and enjoy a healthier cocktail with these tips courtesy of Robin Miller, host of Quick Fix Meals on the Food Network. • Cut calories in half (and add nutrients) by using coconut water instead of fruit juice. • Use watermelon puree to naturally sweeten drinks (leave out the sugar and simple syrup). • Replace sweetened fruit purees and frozen drink mixes with fresh or frozen sliced strawberries, raspberries and blueberries. • Replace half the amount of fruit juice with flavored seltzer water. • Use orange wedges instead of orange juice or replace the orange juice with flavored, no-calorie water. • Opt for sake, shochu or soju, Asian spirits with fewer calories than vodka or gin. • Replace tonic water with club soda or seltzer water.
BY GRETCHEN MORSE
MIND
Tune up the brain With neurofeedback, it’s possible
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s human beings, experiencing anger, anxiousness, distractibility, sadness, fatigue, sleeplessness and pain can all be part of the human experience. But for some, these conditions are more chronic, and a sign of a dysregulated brain and nervous system. When dysregulation is on board, a person’s physiology can hold onto the undesired symptoms and patterns, making everyday existence difficult. Dysregulation can also cause a person to be more reactive to anger, panic, or head pain triggers - even innocuous ones like weather and pressure changes. Neurofeedback offers a scientific and welcome solution for the dysregulated brain. A brain map (or qEEG) can show us how the electrical rhythms in your unique brain may be out of balance, and literally can show us where your symptoms may “live”. Follow-up sessions can help you to gently re-train and re-balance your brain rhythms, for better and even optimal function.
For example, if your brain lacks Beta waves in the left frontal lobe, you may be sad and unfocused. In a Neurofeedback session, we can teach your brain to make more Beta waves! And over several sessions, your brain and physiology learn to do this on a more permanent basis. As the brain waves start to regulate better, symptoms tend to get better and stay better, even after the sessions conclude. So, for a safe, medicine-free way of regulating your brain and nervous system and optimizing your life, give Neurofeedback a try! Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
(517) 393-1900
www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911
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HEALTH MY SHELTER PETS ARE MY BEST FRIENDS
Staying happy Ways to move forward in a changing world
I OLIVIA MUNN WITH CHANCE AND FRANKIE: ADOPTED 2014 AND 2016.
THESHELTERPETPROJECT.ORG
love Aristotle’s quote, “hope is a waking dream.“ During challenging times we must all remember to remain hopeful and take time to be thankful for what we have and not dwell on what’s no longer in reach. Here are a few healthy ways to do so:
Be grateful
Be grateful for the tough times and focus on how you have grown. Never compare yourself to others and don’t focus on what’s absent in your life, but instead make a motivated plan to make positive changes!
Practice daily affirmations
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Using affirmations can be empowering and boost your confidence! Remember, you are in control of your thoughts and emotions and have the ability to change your beliefs. Start today, by identifying 3-5 things that you admire about yourself. Afterwards, include each in a short sentence or quote and write them on a note card. Place each in a visible location and read them aloud daily.
“Focus on the positives and be grateful.” ~Katrina Bowden
Volunteer
Research an organization or group that is near and dear to your heart. Set-up a time to visit and learn how your personal gifts and time can be used to help.
Let go
Each year, I’m learning the importance of letting go. Don’t let a past occasion or loss interfere with your happiness. I believe it’s also wise to review your relationships and prepare an exit plan for those that may be toxic in your life.
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Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
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