Healthy & Fit AUGUST 2021 HEALTHYFITMAG.COM
MAGAZINE
Iron it out! Why you need weights and minerals in your life FEATURED:
IDEAS THAT WORK!
Easy weight loss tips
A rise in the need for braces?
Dealing with death
INSIDE: MORE IN-PERSON RACES!
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Contents AUGUST 2021 | VOLUME 17 | ISSUE 5
Editorial P10
Painful pimple? Dermatologists offer do’s and don’ts on treating it
P12
Spousal snoring Tips to help you (and them) have more productive sleep
P14
Brace yourself Why does it seem like everyone needs braces these days?
P16
‘Text neck’ means trouble Looking at your smart device can wreak havoc
P18
Why iron is important Iron, the mineral and weights, is crucial to good health
P20
Muscle magic Focusing on building lean muscle: a workout that delivers results
P22
Blood flow restriction therapy Another option for a safe, speedy recovery
P24
The space between Death has a profound effect on us all
P26
Lifestyle weight loss tips It doesn’t take much to make a positive difference
P27
Where does your stress live? Neurofeedback can help
P28
Swimming strategy Learn how to keep your head above water —and more!
Iron | P18
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you! Wellness | P26
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ABOUT US
AUGUST 2021
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.
Tamie Nolan
Tamie Nolan is the owner of Healthful Wellness Studio. Reach her at (616) 522-2379.
Susan Maples, DDS, MSBA Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
Kimberly Whiftfield December 2014 cover
Gretchen Morse, DMA
Gretchen is board certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
WE NEED YOU!
COLUMNS FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Use our Contact Us page at healthyfitmag.com.
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PUBLISHER
BY TIM KISSMAN
Ready or not: I’m an empty nester
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mpty nesters. I remember hearing that phrase from time to time when my two girls were small. Between the sippy cups, birthday parties, school events and overlapping schedules, my wife and I shrugged off the term, choosing to deal with it when the time came. Tick tock. That time is now. My wife and I are empty nesters, as of this month. My oldest is headed to graduate school (physical therapy) at Oakland University. My youngest is heading to Ashland University as a scholarship volleyball athlete. Exciting times for both of my girls, but it does come with some new feelings. I will miss them. No doubt about that. I’ll miss them, a lot. But the pride, excitement and curiosity that I’m feeling far outweighs the sadness. Growing up is their job, and they have excelled. Top grades, successful athletic careers and so much more. I’m proud of them. My job is to let them grow into the great people I know they are equipped to be. I’m excited to witness this next phase of their lives, and to see what kind of paths they take into their young adult lives. My wife and I constantly try to remember what it was like during our lives at that point. We remember some of the feelings, like the longing to get out of town and on our own, but that’s about it. Watching the nervousness and anticipation my girls are feeling as they get ready for their next adventure is new for us. While we get ready to watch our children turn into adults, we turn our attention to each other, too. What the heck are we going to do now? Any parent at this point in their lives will tell you about practices, tournaments, school, doctors, friends’ houses and so much more. Our lives were dedicated to getting these kids to this point. And while I know we’ll always be mom and dad, it won’t be the same. Not even close. We’ll have more time on our hands for ourselves, than ever. So far, it’s been dining out, golf and date nights. Travel is on the horizon. While it is wonderful to have that time with my wife again, there’s something odd about asking for a table for two instead of four. That’ll change. I know. Yep, this phase of our lives has been coming for a while and we welcome it as best we can. There will be bumps, bruises and challenges along the way, but honestly, it’s been that way since day one. We’ll be fine. Good luck to Autumn (my oldest) and Sage on their next adventures. We love you and will be there whenever you need us, and certainly, whenever we can. Enjoy the issue!
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Healthy & Fit
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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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SKIN
Painful pimple? Dermatologists offer do’s and don’ts on treating it
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f you’ve ever gone to bed with clear skin and woken up with a massive, painful pimple on your face, you’re not alone. According to dermatologists from the American Academy of Dermatology, acne is the most common skin condition in the United States, affecting up to 50 million Americans annually. Although acne comes in many forms, including blackheads and whiteheads, the most severe type of acne is a pimple that develops deep in the skin, causing a red, swollen and painful bump. “Although there are no overnight or immediate cures for acne, you don’t have to stand by and suffer, either,”
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says board-certified dermatologist Meghan Feely, MD, FAAD. “Make sure you use noncomedogenic and oil-free cosmetics, cleansers and sunscreens, and never try to scrub away a pimple, as this can further irritate it and make it worse.” To treat a deep, painful pimple at home, Feely recommends these tips: DO wash your skin before treating it. Use a mild, fragrance-free cleanser, and be gentle to your skin while washing. DO apply ice to reduce pain and swelling. As soon as you notice the blemish, wrap an ice cube in a paper towel and apply it to the area for five to 10 minutes. Repeat this two more
times, with 10-minute breaks between icing. DO apply a product that contains 2 percent benzoyl peroxide. Available at your local drugstore, this treatment will help kill the bacteria that causes acne. Make sure you apply a very thin layer, as using too much can irritate your skin. DO apply a warm compress once a whitehead begins to form. To make a warm compress, soak a clean washcloth in hot water; make sure the water isn’t too hot to avoid burning your skin. Then, apply the warm compress to the pimple for 10 to 15 minutes. Do this three to four times daily until the pimple releases pus and heals. DON’T pop, squeeze or pick at the blemish. Doing so can make acne more noticeable and increase your risk of infection, discoloration and scarring. DON’T apply toothpaste to the area. Toothpaste contains several ingredients that can clog your pores and irritate your skin. DON’T apply homemade treatments found online. There is plenty of advice online promoting “natural” remedies for acne, however just because something is natural doesn’t mean it’s good for your skin. DO visit a board-certified dermatologist to help treat the pimple and prevent future breakouts. If you need an urgent fix, a dermatologist can provide a cortisone injection, which can help the pimple go away in a few hours to days instead of days to weeks. These tips are demonstrated in “How to Treat a Deep, Painful Pimple,” a video posted to the AAD website and YouTube channel. This video is part of the AAD’s “Video of the Month” series, which offers tips people can use to properly care for their skin, hair and nails. A new video in the series posts to the AAD website and YouTube channel each month.
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SLEEP
Spousal snoring Tips to help you (and them) have more productive sleep
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f your spouse snores, you may have just endured another sleepless night. But it doesn’t have to be that way. There are steps you can take – or at least have your spouse take – that could end the snoring and perhaps even save your spouse’s life in the process. “A lot of people think of snoring as something that’s just annoying because, with couples, it can cause the non-snorer to lose sleep,” says Dr. Gene Sambataro, DDS (www.juliandentist.com), author of the book Stop the Snore: Dental Solutions for Healthy Sleep. “But it’s also possible that something serious is going on.” Sambataro’s suggestions to help your spouse end the snoring include: Get tested for sleep apnea The National Sleep Foundation reports that about 18 million American adults suffer from obstructive sleep apnea, which can be a dangerous condition. “People have literally choked to death or died in their sleep because of sleep apnea,” Sambataro says. If a patient has sleep apnea, one potential solution is an oral appliance that a dentist can provide. But many people never even know they need to take care of the problem because it’s estimated that about 90 percent of obstructive sleep apnea cases are undiagnosed, according to a report from the National Institutes of Health. Change sleeping positions “Sleeping on your back will increase snoring and, in addition, worsen your sleep apnea if you have that,” Sambataro says. Try sleeping on your side instead. Watch your weight Yes, extra weight can lead to snoring. Weight gain can cause a person to develop a thicker neck, which contributes to a narrowing of the airway. That narrowed airway can cause snoring as well as wake the person up as the tongue obstructs the airflow, Sambataro says. Practice good sleep hygiene You might expect a dentist to talk about oral hygiene, but sleep hygiene isn’t a phrase that typically comes up for most people. “Sleep hygiene is really about getting better sleep by creating a wel-
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coming environment in which to sleep, and then by having habits throughout the day and evening that prepare your mind and body for a peaceful night’s sleep,” Sambataro says. Poor sleep habits, such as staying up too late, can lead to more snoring. Dust It may be time to clean house – or at least the bedroom. Not only will you
get rid of clutter, you could get rid of snoring. Sometimes people have trouble breathing through their nose because of an allergy, so when they sleep they breathe through their mouth and they snore. The culprit behind the allergy could be dust, which collects on books, papers and other items. “It’s important, though, for anyone who snores to get evaluated by a qualified professional,” Sambataro says.
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TEETH
BY DR. SUSAN MAPLES
Brace yourself Why does it seem like everyone needs braces these days?
E
njoy a small snippet from Dr. Susan’s upcoming book, “Brave Parent – Raising Healthy, Happy Kids Against all Odds in Today’s World.” Our contemporary ancestors, only 300-500 years ago, had wider noses, straight teeth, and broad, flat palates— in the shape of their flattened tongues. They had, flat-out, bigger mouths, complete with plenty of room for their wisdom teeth to erupt Deviations from that picture are so common today that we have come to accept them as normal. In fact, the majority of children in industrialized countries have Early Childhood Malocclusion (ECM), typified by abnormal jaw growth, alignment of teeth and bite. You already know this to be true, judging by how many kids get braces during adolescence. But ECM develops long before puberty. There have been many contributing factors to this shift, and they involve early childhood development. Spoiler alert…these factors are primarily environmental, not hereditary, or evolutionary. It has to do with introduction of things like pureed baby foods, soft processed foods, baby bottles and pacifiers. In the history of the human race, changes in head/face shape, as well as malocclusion (abnormal jaw growth, malalignment of teeth and bite dis-
DRSUSANMAPLES.COM
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crepancies) have happened in the blink of an eye. They are the result of nine associated oral dysfunctions. • breastfeeding (or lack of) • airway obstruction (including enlargement of tonsils and adenoids) • soft tissue restrictions (including lip and tongue ties) • habitual mouth breathing • oral resting posture • oral habits (like pacifiers, fingers, and thumbs) • swallowing patterns • lack of chewing real food (versus swallowing pureed food) • dysfunctional muscles (called oral myofunctional disorder or OMD) The complex tasks of chewing, swallowing and even “resting” your tongue are repeated in-utero and committed to muscle memory through the first years of a child’s life—when their bones are completely malleable and rapidly developing. The habitual muscle functions of the tongue and face actually form the shape the mouth and airway starting at five weeks in utero and extending to about six years old. Muscles create competing forces. Imagine a pushing war. The cheek muscles are always pushing inward, especially on the upper jawbone. If left
to themselves, they would constrict the upper jaw and cause a narrow palate with a high-arched roof. But along comes the big, strong tongue. Hopefully, it is resting forward and high in the palate, so as it functions, it continually presses the upper jawbone outward (both crosswise and forward). Optimally, the shape of the hard palate becomes a mirror image of the top of the tongue: broad and flat! A roomy tongue-box gives the lower jawbone room to expand, so it also grows forward and laterally. Together, these generous, U-shaped arch forms allow for the eruption of well-aligned teeth, a broad smile and little need for orthodontic treatment. Plus, our ability to form a generous tongue-box, uncluttered nose, and spacious posterior pharynx, sets the foundation for a lifetime of better breathing.
Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.
(517) 694-0353
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HEALTH
‘Text neck’ means trouble Looking at your smart device can wreak havoc
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ext neck is the nickname for all the back, neck and spinal issues affecting those who spend too much time on their cell phones and mobile devices. It is due to the constant hunching over people do to peer into their mobile screens, which malforms the spine. Physicians are reporting children as young as eight years old are affected. Collectively, Americans check their smartphones over 8 billion times per day. And young adults age 18 to 24 send or receive an average of 109.5 text messages on a typical day. “Just look at any crowd of young people, chances are most are exhibiting very poor posture from tilting their head down to read their device. This forces their neck and back muscles to work at awkward angles just to keep the body upright, and pain and strain is often the result,” says Robert Gearhart, an operating room nurse and co-inventor of Body Aline (www.bodyaline.com), an exercise ma-
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chine designed to strengthen the back and realign the spine. He says the best way to check your mobile device is to stand up straight and look at your device at eye level instead of reading it next to your torso, which usually results in your chin going down towards your chest. Or lie on your stomach when spending long periods of time on your phone. This provides a safe and natural passive isometric exercise to restore the natural curve to the neck. Of course, it is not just mobile devices that can give a person back problems – there are many causes and some, such as arthritis, have no easy answers. However, Gearhart says frequently the cause of back pain can be something that can be adjusted with proper lifestyle choices. Take breaks from desk jobs. When working at a computer, take a short break every 15 or 20 minutes, then move around and change your
body and head positions. Adjust your workspace. Set your computer monitor at eye level. Raise your smartphone to eye level rather than lowering your head. Get a tablet holder to elevate your device close to eye level. If possible, get a standing desk or an ergonomic chair. Don’t slouch at your desk. Use voice-to-text as often as possible. This cuts down on the amount of time you are looking down at your phone. Hold your phone at eye level. Do not look down and allow your chin to move towards your chest when you are on your mobile device. This causes the back of the neck to support the head instead of the shoulders. “Taking some preventative measures,” Gearhart says, “is much easier than trying to treat a spine that is already out of alignment.”
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HEALTH
BY MOLLY NEVINS
Why iron is important Iron, the mineral and weights, are crucial to good health
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ron is very important in achieving optimal health. In this article, iron refers to the mineral, and also to “pumping iron” (lifting weights). Most experts agree that to be your healthiest, you must have a good diet and exercise in some form or another. There are many theories on what constitutes a good diet, and equally as many theories about the best kind of exercise. Science outlines the basics, including daily recommended intake of minerals and recommendations for movement. That information is essential and reliable. Each individual body requires different things when it comes to food groups, macronutrients, and exercise formats. All bodies, however, need iron and resistance training to be their strongest self.
The mineral Iron is a mineral that helps carry oxygen to the red blood cells, so it’s pretty important. Without proper oxygen in the blood, organs and muscles do not get enough oxygen and therefore cannot function properly. Although there are iron supplements, just like with any other mineral, it is best to consume it naturally through your diet. Red meats, poultry, and fish are the best sources of iron for consumption and absorption. With those red meats, be sure to pick the leaner cuts to avoid too much cholesterol and saturated fat, which can cause other problems. Other sources of iron include, but are not limited to; spinach, broccoli, prunes, dried fruits, lentils, beans, nuts, and some cereals. Vitamin C can help absorb iron, so be sure your diet includes enough of that as well. Some good natural sources include; tomatoes, peppers, melons, citrus fruits, broccoli, and cabbage. The recommended amount of iron varies with gender and age, but averages around 10 mg for males and around 13 mg for females. The recommendation increases if the individual is pregnant. The recommended amount of Vitamin C for an average adult is 65-90 mg per day.
Pumping iron Strength training often includes weights, but it can also be achieved with resistance tubing, body weight, machines, cables, etc. The list of benefits from strength training is huge. Some of the
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most important benefits include; increased muscle mass, increased bone density, management of weight and chronic conditions, increased strength and ease of daily activities, and better blood flow. Before you start any exercise program, it is suggested that you talk with your physician to make sure it is safe for you. Once you have the go-ahead, you will get the most benefits if you can include strength training three times per week. Make sure to work all the major muscle groups; legs, chest, back, biceps, triceps, shoulders, and core. Some people prefer to do fewer repetitions with higher weights,
some prefer to do lower weights with higher repetitions. Until you figure out what works best for you, find a weight or resistance that you can do about 10 repetitions. It should be tough to squeak the last couple out, if not, you can probably handle a higher weight. Once you figure out the right resistance for you, 3 sets of 10 is a good start for each movement. Get to work on adding both types of iron into your life, and you should be feeling healthier in no time!
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Muscle magic Focusing on building lean muscle: a workout that delivers results BY JUSTIN GRINNELL
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here are many benefits that come when you focus on building lean muscle. You can increase your metabolic rate, see an improvement in strength and create a more sculpted physique. Who doesn’t like that? Check out these four key strategies that can make an immediate impact on the way you look and perform.
looking to keep their bodies healthy and get the tremendous benefits from sprint workouts. Below is a 4-week workout that is sure to burn fat and get you in phenomenal shape.
Perform sprint conditioning three times per week
• Sprint workout week 1: do ten 100-meter sprints at 90 percent intensity, resting 60s between each sprint. • Sprint workout week 2: do six 300-meter sprints at 80 percent intensity, resting 90s between each sprint. • Sprint workout week 3: do eight 200-meter sprints at 90 percent intensity, resting 75s between each sprint. • Sprint workout week 4: do eight 200-meter sprints at 100 percent intensity, resting 75s between each sprint.
When it comes to cardiovascular exercises that produce the most results with the least time invested, sprint-type cardio workouts reign supreme. The actual act of sprinting on two feet can be tough for many. If you are not a runner or a sprinter, I advise you to proceed with caution and build up to proper sprinting. If you have a lower-body injury or have had one in the recent past that hinders you from running, actual sprints may not be for you. If that’s the case, try the Airdyne/assault bike or Concept 2 rower. Leading training expert Alwyn Cosgrove referred to this type of cardio as having minimal disruption on the joints but maximal disruption on the metabolism, making them ideal for those
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Concept 2 Rower
Airdyne Bike • Sprint workout week 1: do ten 10-calorie sprints at 90 percent intensity, resting 60s between each sprint. • Sprint workout week 2: do six 30-calorie sprints at 80 percent
FITNESS intensity, resting 90s between each sprint. • Sprint workout week 3: do eight 20-calorie sprints at 90 percent intensity, resting 75s between each sprint. • Sprint workout week 4: do eight 25-calorie sprints at 100 percent intensity, resting 75s between each sprint.
DOUBLE KETTLEBELL CLEAN
Perform the ultimate kettlebell complex My go-to strength-training complex is what I call the “Ultimate Kettlebell Complex.” It is a series of five movements that hit every major muscle group and movement pattern that the body can use. The metabolic hit from this intense complex will not only leave you gasping for air but will also force your body to adapt to the new stress you put on it and put on some muscle. So, grab a couple kettlebells (women use a 12-16 kilogram bell; men use 16-24 kg.) and let’s get to work! The Ultimate Kettlebell Complex • Double KB Cleans • Double KB Press • Double KB Front Squat • Double KB Deadlifts • Farmer’s Carry about 50 feet Three rounds for eight reps each. Rest as much as needed between sets
Take fish oil every day Fish oil is rich in omega-3 fatty acids, containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that play a critical role in brain function and reduction of the risk of cardiovascular disease. They are anti-inflammatory, hormone-like compounds that affect almost every system in the body. Why can’t we just eat some fish and be good, you ask? Most of our fish is poorly farm-raised, contains a lot of heavy metals, and does not have the amount of EPA and DHA necessary to yield the full benefits of this super food. (There are still some great fish out there, so keep eating fish.) I prefer calamari oil for its DHA content and krill oil because of its high absorption rate.
DOUBLE KETTLEBELL SQUAT
Slow down your eating for better digestion Four primary advantages to eating slowly: • Rushed meals = natural satiety fails to kick in • Increase ability to lose or maintain weight, improving digestion • Reduce overall caloric consumption for better fat loss • Increase absorption for better recovery and muscle growth Learning to eat more slowly can be one of the simplest yet most powerful things you can do to improve your overall health. Once you slow down your eating, you give your body time to recognize that you’re full. It takes a full twenty minutes from the start of a meal for the brain to begin sending out signals of satiety.
DOUBLE KETTLEBELL PRESS
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HEALTH
BY BRADY HARRE
Blood flow restriction therapy Another option for a safe, speedy recovery
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lood flow restriction therapy (BFRT) is becoming a popular treatment option for many rehabilitation professionals, such as physical therapists, athletic trainers, strength and conditioning coaches, and personal trainers. BFRT is the brief, intermittent blockage of venous and arterial blood flow, achieved by applying a tourniquet to the upper or lower extremity. The restriction results in physiological changes that mimic the changes of participating in higher intensity exercises. The question is, are we doing enough in the rehabilitation setting to cause strength gain and hypertrophy, or are we just recruiting more motor units? We are often under the assumption that submaximal training (using light dumbbells or resistance tubing) is restoring strength and function in our patients. Lighter loads can stimulate muscle growth, but only if our patients work these muscles to fatigue/failure. We also know that taking muscles to failure can cause increased structural damage. Many patients are post-injury or post-surgical, and their injured tissue may not handle the increased load and demand required to improve strength and hypertrophy, thus causing more injury and pain. While in the rehabilitation setting, health care professionals follow traditional protocols like rest and immobilization that allow for proper tissue healing times. However, adding this delay of introducing strength training with limitations brought on by insurance companies forces us to get patients to their prior level of function faster than ever before. BFRT is the bridge between low load, resistance training, and high interval intensity training. It allows us to load injured tissue appropriately to improve strength and hypertrophy without increased risk of increasing pain or delaying tissue healing. BFRT effectively tricks the brain and body into thinking it’s performing high-intensity exercise while only performing submaximal training. The benefits of BFRT: effective in increasing strength, attenuating
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atrophy, creating hypertrophy, aiding recovery, and improving cardiovascular function. Whether used in rehabilitation, fitness, performance training, or recovery, BFRT is a proven safe, effective, and portable solution for people of all ability levels and goals.
Brady Harre, PT, DPT is the faciilty manager at Orthopaedic Rehab Specialists in Holt.
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The space between Death has a profound effect on us all
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t does not matter how many years it has been when you lose someone. That space between can be lonesome and hollow. An empty echo that goes unanswered. Speaking into a tin can offers more sound resonation than talking to someone that you can’t see anymore. Death is so permanent. Even though other things are supposed to be permanent, there always is an unspoken understanding that anything can be resurrected if we wanted to. Except for death. There is no coming back, no visiting hours, no second time is the charm opportunity. The space between that no one wishes upon another human being. Losing someone that you love is indescribable to someone untouched by death. Sadly, it is only a matter of time before we lose someone close. Death is inevitable. However, we never seem ad.pdf to beChrysalis prepared, are we? It is1 one10/25/19 of the
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ADULT DANCE • ENERGY CLASSES
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BY LAURIE DEBRUIN
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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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only guarantees in life. Death and taxes. What is also guaranteed with death is renewal. Of course, in due time, but there is always a level of transformation. Rebirth. Granted in the beginning it feels like a forced and unwanted transformation. However, in due time we can’t help but grow, shed layers as we learn to live again. The space between first began as the deep dark pit of nothingness. Something you hate. As your transformation continues toward your new life without them, this unmarked timeframe, the space between transforms with you. What once seemed to be the enemy becomes the place where you feel comforted. That space where you can freely talk to that person. It is safe. You begin to look for the signs that they are still around you, wearing an invisible cloak. You see them in the river’s reflection. You hear them in the wind. The red cardinal perched in view at the right time and that special song comes on the radio just when you needed it most. That space between does not seem so vast anymore. It is now comforting. Death transforms us all. From the other side of death,
can rekindle perseverance to become something that we have always wanted. Death can ignite drive towards honoring battles that no one should fight alone. Death can turn everyday opportunity into something beautiful. No one wants to lose someone to begin accomplishing in life but sometimes it works that way unintentionally. No need to be angry or critical of ourselves, we just can’t always see where we are in our life’s journey while we are in it. The space between typically is underrated and unobserved. However, it is quite beautiful. The journey in finding oneself after death. Where are you? Which space between? Remember to be gentle and love yourself. For the journey can be long and brutal. I promise you, it is worth it in the end. after a level of healing that sheds some of the magnitudes of the nothingness, we begin to see yet another understanding of this space between. When we can see the journey that we were on and how it transformed us into stronger and determined human beings. Death
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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HEALTH
Lifestyle weight loss tips It doesn’t take much to make a difference
B
eing healthy doesn’t have to be a challenge. It’s easier than you might think. To create a sustainable healthy lifestyle and create long-lasting habits that stick, try these tips:
Eat more whole foods Incorporate
more vegetables, fruit, and proteins daily (organic is best, when possible). ● Reduce stress Take a fitness class, practice yoga, deep breathing, meditation, or go for a walk. ● Move more If you sit at a desk all day, try to get up and move around at least once every hour or take frequent breaks.
Sleep Your body needs rest. Aim to get
at least 7-8 hours of sleep each night. ● Water, water, water! Water is critical for our health and weight loss. ● Self-care. Take time for yourself!
Start a new hobby, read, hang out with friends, and do things that make you laugh. How much effort are you putting into your daily health routine? Try to focus on these habits 80 percent of the time. Don’t beat yourself up if you eat a piece of cake once in a while or get off
track. If you need help, talk to a trainer, or Tamie Nolan is the owner of Healthful Wellness Studio. Reach her at (616) 5222379. Or e-mail her at mihealthful@gmail.com, www.mihealthful.com
Take part in our lifestyle weight loss program! MENTION THIS AD AND SAVE $50 OFF THE START UP COSTS Our program includes:
• Personalized nutrition program • Weekly coaching • Moxifit Bodyfuel products • Community support • Tools to help you learn healthier eating habits Contact us for a free discovery call! Call or text:
(616) 522-2379 315 S. Bridge Street Grand Ledge
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Saturday, October 16th, 6:30 p.m. Fun night run in Leslie Mi through cemetery Costumes encouraged! Post-race refreshments provided FIND US ON:
runsignup.com
BY GRETCHEN MORSE
MIND
Where does your stress live? Neurofeedback can help
W
e all have stress. But the last year of pressures around the pandemic, as well as political, financial, and civil unrest have escalated that stress for many people. Escalated stress can make it difficult to get through school, work, family, and social demands, and can cause additional physical, cognitive, and emotional symptoms. Is there a way to naturally address stress and its accompanying symptoms? Neurofeedback may be the answer! Neurofeedback is a form of biofeedback. Biofeedback uses instruments to measure body systems we don’t normally think about. In this case, biofeedback measures brain waves. Brain waves are the electrical rhythms in your noggin, and just as the heart’s electrical rhythms can cause issues, so can the brain’s electrical rhythms. Neurofeedback sessions start with a qEEG/brain “map” that can identify patterns in the brain that align with symptoms of stress. For example, if your brain has way too many
high frequencies, you are likely quicker to anger, quicker to startle, and may have difficulty sleeping and managing stress. The good news is that Neurofeedback can also help you to gently re-train your brain to make frequencies that can help you regulate stress, emotions and sleep better! The process is safe, as we only train what is helpful to you and your symptoms. It is well-endorsed by the Mayo Clinic, leading trauma experts, and the American Academy of Pediatrics. Barbara, a retired Corrections Officer, had unrelenting stress from her job, and prior traumas. Her experiences had created a pattern in her brain that kept her locked in her stress, and una-
ble to enjoy life. After several sessions of Neurofeedback, she came in and said, “I was able to sit and just ‘be’ for 3-4 hours, one day! I’ll never forget that experience. This is working! I have hope for the first time!” Neurofeedback is one of the only healing modalities that gives you the chance to both see how your brain may be holding onto stress, and also to be an active participant in safely changing your brain and nervous system’s response to stress. It can also be helpful for many other emotional, cognitive, and physical symptoms.
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 Neu-
(517) 393-1900
www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911
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FIT BITS
BY LISA MARIE CONKLIN
Swimming strategy Learn how to keep your head above water — and more!
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e love our Great Lakes. They are undeniably beautiful with ocean-like characteristics of rolling waves, pristine water, and unlimited gorgeous distant vistas, but they can be very dangerous. The cold water temps, uneven depths, rip tides, limited visibility, and currents can make swimming difficult. The Great Lakes Surf Rescue Project, a nonprofit organization that tracks drownings on the Great Lakes, reported 117 drowning deaths in 2018; 108 drownings in 2019; and 108 drownings in 2020. While the stats are alarming, they aren’t meant to discourage you from swimming, but to alert you to the dangers so you can be a safer swimmer. Swim safe • Don’t overestimate your swimming ability. Consider taking a refresher class that also includes water safety/emergency instruction. • Never swim alone or beyond your physical capabilities. • Always wear a life jacket. • Keep an eye on the weather and currents. The National Oceanic and Atmospheric Administration (NOAA) has a surface currents map that is updated four times a day. • Don’t drink alcohol or use recreational drugs and swim. Be mindful of prescription drugs that cause drowsiness. • Swim in designated areas only. • Heed flags and signs warning when it’s not safe to swim. A green flag means the water conditions are calm. Yellow signifies there are moderate surf and/or currents. A red flag means the water is closed to the public due to the high surf and/or strong currents. When and where people drown Drownings happen any time of the day or year, but more drownings occur in the summertime when people are heading to the lakes to cool off and have fun on the water. The Interna-
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tional Life Saving Federation (ILSF) says more drownings occur in open waters mid to late afternoon, likely due to it being the hottest part of the day, so more people are swimming then. The ILSF says that by late afternoon beachgoers could be more tired from hours of recreation in the sun, and the addition of beach drinking can make for risky behavior and bad judgment.
afloat. The same is true for when the winds suddenly pick up, and a big wave comes along. Sure, they can be fun, but they can also knock you over and take you under, disorientating you, causing panic. And panicked swimming doesn’t help you survive a drowning event.
The unexpected circumstances
When a water emergency happens the Great Lakes Surf Rescue Projects says to stay calm and follow the Flip, Float and Follow rule. Flip on your back and float. Keep your head above water and conserve energy. Follow—don’t fight the current to access which way it’s flowing. If you can, swim perpendicular to the flow. If you can’t swim, keep floating and try to signal for help.
Obviously, knowing how to swim is essential, but just as critical is preparing for mother nature. A rip current, for example, can occur while you’re swimming near the sandbar and quickly pull you out into open waters. When that happens, the panic mode can take over and compromise your ability to stay
Follow the “F” rule
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