AUGUST 2011 ISSUE OF HEALTHY & FIT MAGAXINE by Healthy & Fit Magazine

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

FREE

Healthy solutions. Fit results. A better you. www.healthyandfitmagazine.com August 2011

BUGS! REALLY?!

Insects are nutritious, some say delicious CHRISTINA INMAN

Get Healthy!

Michigan

There’s a movement afoot to get Michigan healthy. Check it out! 17

EXPO INFO

Healthy & Fit Magazine Expo is set for Sept. 17 10

Inman, 28, lives in Holt and leads an active life with yoga and running .

SENIOR HEALTH

It’s important to do something every day

LOOSEN UP!

Loose joints mean less injuries

BEAT STRESS Sure-fire tips to keep you sane

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing itâ&#x20AC;&#x2122;s a classic winwin. The local economy gets a boost and youth sports heroes are made. Do you or someone in your family play a tournament sport that could be a good fit for the area? Need a hand growing your local sports event? The Greater Lansing Sports Authority offers free support to develop athletic tournaments and events in the Capital region. Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.

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Healthcare designed for you. At Physicians Health Plan, we are dedicated to keeping you healthy. That’s why we’ve created programs like Life360 to assist you with your particular healthcare needs. These health management programs are designed to fit your lifestyle and the specific needs of everyone in your family. If you’re already a PHP member, we’re happy to have you as part of our family. If you’re not a PHP member, it’s a great time to look at your healthcare options. Because you have a choice. phpmm.org

An affiliate of Sparrow.

Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for over 60 years we have been providing that service to our personal and commercial clients. With a professional and knowledgeable staff and the ability to provide outstanding coverages through excellent carriers our agency strives to maintain the highest professional standards in handling our clients insurance needs.

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Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

ners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total nking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

AUGUST AUGUST 2011 VOLUME 7: NO. 5

EATING BUGS!!!!

Are you ready for creepy-crawly cuisine?

PUBLISHER’S PERSPECTIVE 7 FIT FEATURES 9 SUCCESS! 11 COVER PHOTO BY ERICA SPENCER

12 13 14 17 18 19 AUGUST 2011

Encourage questions

Prepare your child for a good dentist visit.

Ankle sprains

Fall sports and plenty of young athletes mean that ankle sprains are on the way.

Senior fitness

A little bit of something every day is better than nothing at all.

Get Healthy! Michigan

It’s all about taking the good life to the public

Losing weight

How to retool eating and exercising to lose weight.

A GREEN workout

Get outdoors, with a group, for a great change in your workout routine.

20 22 24 25 28 30

DASH eating plan

Recommended DASH eating plan could help lower blood pressure.

Fibromyalgia

Fibromyalgia is a common disorder that is hard to diagnose, but can be managed.

Pilates perfection

If you like to have your mind and body balanced in a great workout, try Pilates!

Brightening brains

Neurofeedback may help improve your mental focus.

Loosen up

This month’s workout keeps your joints mobile and improves your flexibility.

Beat stress

Seven tips to help you release and cope.

www.healthyandfitmagazine.com • Healthy & Fit

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

KISSCO PUBLISHING, LLC 312 NORTH St., STE. B • MASON • MI • 48854

There are healthy movements afoot! etworking is nothing new. Business people do it all the time. After all, it’s not what you know it’s who you know, right? Being one of the largest fitness magazines in Michigan, I get the opportunity to meet new people and businesses that are trying to motivate and encourage people to be healthy. Sometimes the business ideas are good, sometimes not so good. But the fact that a movement toward good health is out there, I find exciting! Michigan continues to be one of the most obese states in the country, causing health professionals to worry about the future of our children. Eating poorly and staying sedentary is easy, cheap, and well, the laziest of any option. It takes effort to eat correctly and stay active. There’s the old saying that you can lead a horse to water, but you can’t make it drink. The same is true for living healthy. You can educate, inspire and demonstrate a healthy lifestyle, but to do it to the point that it becomes a positive habit is always a challenge. Luckily, we have people like Tom Matt out there. Tom was our cover model in April 2011 (Fit Over 50). He hosts an internet radio show on FTNS.co called “Boomers Rock!” It’s about fitness, health and personal motivation, geared for boomers but good advice for anyone listening. I’m honored to be a regular guest on the show. My company, Kissco Publishing, LLC, is now part of another health movement in Michigan. On pages 16 and 17, you’ll learn about Get Healthy! Michigan and all of the efforts that are going into educating people across the state about eating healthy and becoming active. We’re helping to publish the statewide magazine that will accompany the movement. We’ll keep you posted on how that goes. From the initial talks, and based on how the movement is catching fire, you can bet it will be great. Again, we are honored to be part of it. So, for those of you out there trying to get people moving, eating healthy and living the lifestyle, keep up the good work. Keep educating and inspiring, and know that you’re not alone. Together, we can help our state to a better way of living. Enjoy the issue!

AUGUST 2011

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITER Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com. INTERN Autumn Kissman SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.244.1844 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

www.healthyandfitmagazine.com • Healthy & Fit

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Fit Features RI CH A RD D E T H L E F S E N As a new dad, Richard Dethlefsen, 34, of Lansing, wanted to get in better shape, have more energy, and feel better overall. Finding motivation hard to come by, he joined the Take It Off Challenge through Demmer Corporation’s worksite wellness program. “I joined the Challenge with the hope that if I had a goal to shoot for and accountability for my weight loss, I would stay motivated,” says Dethlefsen. “The grand prize of a new bike didn’t hurt either.” The two biggest changes Dethlefsen made were his eating habits and exercise routine. “Before the Challenge, I would drink three pops a day and eat fast food for lunch every day. During the Challenge, I ate healthfully, quit drinking pop and exercised six nights a week.” As a result, he lost nearly 33 pounds in eight weeks and he and his Challenge partner, Jane Johnson, won the grand prize. “I feel more confident and less stressed. I feel less tired after work and have more energy to spend time with my son. The fact that I feel so much better keeps me motivated to stay in shape. Also, Demmer offers wellness programs year round, so I always have others to help keep me motivated.” Dethlefsen says getting healthy requires a lifestyle change. “You have to want to do the work: Eat right, exercise and quit making excuses. Set a realistic goal and find a support group. Take it one week at a time and don’t get discouraged if the weight doesn’t come off as fast as you want it to.”

M A RY FA RL E Y Inspired by a friend’s experience with aerobics classes, Mary Farley, 60, of DeWitt, decided to give Jazzercise a go. “I wanted to feel good after exercising like my friend did,” says Farley. “I wasn’t sleeping well and felt tired all the time. After a stressful day at work, I was tempted to just lie on the couch.” Instead, Farley got up and got moving, and found that energetic physical activity is a great stress reliever, especially if it’s fun. Over the years, Farley’s exercise goals have changed: Now she focuses on strength, stamina, flexibility and balance. “With Jazzercise classes and brisk daily walks, I can accomplish these goals. I feel so good after working out. After climbing several flights of stairs, I don’t feel winded. I sleep much better and have more energy. Now, I’m mindful of the beauty in the world in which we live—I couldn’t appreciate this from the couch!” Farley believes it’s never too late to improve health. “Miriam Nelson, a health physiologist, has written extensively about the body’s capacity to heal, recover and renew. Even people in their 70s and 80s can improve their strength and flexibility. If I can improve any aspect of my health, I’m going to give it my best shot. I don’t take good health for granted, as life can change quickly. Every day, I feel grateful for my life and the people in it.”

CH RI S T I NE L AW L E S S “Being healthy is actually pretty simple: Eat clean and move,” says Christine Lawless, 54, of Grand Ledge. As an overweight teen, Lawless started running in place in her bedroom and then outside after dark. She lost the excess weight and got hooked on how good physical activity made her feel. Now, Lawless makes a point to stay educated about health and nutrition. She rarely eats processed foods, drinks plenty of water, and enjoys a variety of physical activities including seasonal outdoor activities. She rode the DALMAC (Dick Allen Lansing to Mackinaw Bicycle Tour) for over 20 years, competed in half marathons, marathons, triathlons, and a point-to-point bike race. Lawless’ motivation to stay fit comes from an annual training goal and also from within—from her positive self image and inner strength. “Nutrition and exercise have to be intentional. There are many days when I don’t want to run or go to the gym. I always give myself permission to stop after 10 minutes of whatever activity I’m doing, but I rarely do.” Lawless says she can’t imagine her life without exercise. “I believe the human body was created to move and work. A fit body enables a person to reach their potential physically, emotionally and spiritually. The stress relief and the strength I’ve gained have allowed me to live a very productive and satisfying life.”

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 244-1844 or e-mail tim@healthyandfitmagazine.com. AUGUST 2011

www.healthyandfitmagazine.com • Healthy & Fit

The 2011 Healthy & Fit Expo Magazine

September 17, 2011 • Lansing Center • www.healthyfitexpo.com Expo hours: 10 a.m. to 4 p.m. Admission: FREE SPACE IS LIMITED AND RESERVED ON A FIRST COME BASIS

CALL 517.244.1844 FOR MORE INFO! About this FREE expo... Now in its fifth year, the annual Healthy & Fit Magazine Expo returns to the Lansing Center from 10 a.m. to 4 p.m. September 17. It’s shaping up to be the largest, most well attended of them all! This year we’ve decreased the amount of paperwork for vendors, increased the amount of advertising we’re dedicating to the event, and we are maximizing your investment by targeting Healthy & Fit Magazine’s extensive readership base as we direct readers to attend the event. Look for the following in 2011:

ZUMBA DEMO!

WEIGHT LIFTING!

FRIENDLY VENDORS!

T S A L CE N A CH TO ! R E T IS G E R

• More than 100 booths • More than 4,000 attendees • Interactive workout areas • Kids’ games • Our popular demonstration stage • The famous inflated Tiki-head rock wall • Exclusive product sales • Health food demonstrations • Live aerobic, cardio hip-hop and Zumba workouts • Capital City River Run registration • Sohn’s Kids Race during the expo! • More giveaways • Cutting edge health and fitness information • Kayak demonstrations on the Grand River • Olympic-sanctioned weight lifting • Inflated obstacle course for all ages • An easier-than-ever registration process • And much, much more!

Best of all, everything is FREE for attendees. The public will seek out your services and products without having to pay an entrance fee.

www.healthyfitexpo.com

for more information or to download a vendor kit

Success! by Karen Giles-Smith Angel Sanders

Realizing that the odds were stacked against her, Angel Sanders, 39, of Mason, made lifestyle changes that changed her life. After losing 107 pounds, she continues to challenge herself with new and exciting goals. Why were you concerned about your health?

I’ve always put everyone and everything before myself, and it hit me one day that I needed to make some changes. My weight had become a number that even I couldn’t believe and I didn’t like how I looked. I was fortunate that I didn’t have any health problems as a result of my weight, but I knew that the odds were against me. I realized that I had to make time to do something for myself—that I deserved it and I was worth it. I knew that living a healthier lifestyle would make me a better person and that everyone around me would benefit from that.

Before!

After!

How did you modify your lifestyle?

I kept researching and trying different types of food plans until I found one that I liked and could follow for the rest of my life. Once I did that, eating well became something that I just did naturally. I learned that I can eat anything I want, but I have to control the food and not let the food control me. I would have never declared myself a morning person, but I started exercising at 5 a.m. and quickly found that I loved to start my day this way. I could take the time I needed and it didn’t take me away from family or other obligations. I joined early morning classes: a group fitness class and then a ladies boot camp class. I also started biking. Last fall I rode the DALMAC which is a 340 mile bike trip over five days. Now, I’m an avid cyclist, have taken up running and swimming and just completed my first sprint triathlon. I workout most days at the Y and incorporate other activities I enjoy.

How is your life different?

For the first time in my life I see the person on the outside that was always inside of me. I am healthier, happier and more outgoing physically than I have ever been in my life and that is an amazing feeling.

What keeps you motivated?

Every day is a new challenge and I know it will be for the rest of my life. I’m not perfect and I don’t have all AUGUST 2011

Before: 305 lbs. After: 198 lbs. Height: 5’9”

the answers, but each day I have the opportunity to start over, look forward, and not beat myself up about what I may have done the previous day. I’m always trying new things. I set goals for myself that keep me focused. There is nothing like the feeling of setting out to do something and accomplishing it. The feeling as you cross that finish line is one that I simply cannot describe, but it is a feeling that keeps me going each and every day.

What advice do you have for others? Surround yourself with supportive

people. I could not have done this if it weren’t for the people around me. My family, friends and co-workers continue to support and encourage me. They believed in me when I didn’t always believe in myself. Remember that there isn’t a quick fix; only you can do the work and the amazing results are yours. Nobody can ever take that victory away from you. Never give up and never stop trying, you are worth it. This is about a lifestyle and a commitment to myself for the rest of my life. For me, there is not an end to my journey.

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! www.healthyandfitmagazine.com • Healthy & Fit

Teeth

A child’s choice

Encourage your kids to ask questions at the dentist. by Dr. Susan Maples

Q. A.

My 6 year old daughter needs three fillings and she’s scared. The dentist doesn’t allow parents to be present. What can I do to help her prepare for the experience?

Your question is important. Dental care givers know that early childhood dental experiences matter a lot! Most adults who are afraid of dental treatment can relate back to a time when they felt out of control or overly anxious as a child. First, validate your child’s fear. Recognize that having a virtual stranger “invade” her mouth threatens all that is safe: breathing, swallowing, and speaking. I also believe the separation from a parent, both physically and emotionally, during such a foreign experience

can heighten a child’s fear. And yet, not allowing children to be accompanied by the parent is what has always been taught in dental school. It is believed by some that children, in general, “behave” better without the parent present. Linda Mello, a hygienist and dental consultant (mellocommunications. com) just completed a DVD documentary called: The Missing Piece for Children: The Voice of the Child Patient. Recorded are children saying that they really want to be heard. They are curious and they want to be able to ask questions. They like hands on learning and want to understand what caused their problem. They want to feel like they matter personally in the process, and that they are not just a set of teeth. Perhaps most importantly, the

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children said it’s what they don’t know about or don’t understand that stimulates fear—not the threat of pain. So encourage your child to ask questions—let her know it’s okay to be curious. And ask your dental team, before she goes back for her appointment, for special attention to her curiosity. Make sure she knows it’s okay to ask the dentist to stop if it anything is uncomfortable for her. If you get the perception that your dentist doesn’t really like working with children, know that you have many options, including competent specialists (pediatric dentists) in your area. If you and your child prefer your presence in the treatment room, don’t be afraid to ask for this special consideration—especially if you believe your daughter will be more calmed by you being there than not.

AUGUST 2011

G ive yourself your self a Give Health Give yourself a G R E E N wor kout GREEN workout Ankle sprains GREEN workout

by Cari Draft, BS, CPT - ACE-Certified Personal Trainer & owner EcoTrek Fitness by Cari Draft, BS, CPT - ACE-Certified Personal Trainer & owner of EcoTrek As the populat ionCPT become s more more environenvironPersonal - and and you’ll you’ll by As Cari BS, - ACE-Certified Trainer of EcoTrek Fitness love & owner how that by fresh Micky Thompson love how air feels, cir- from brands like Smartwool theDraft, population becomes Smartwool and Patagonia Patagonia mentally conscious, they are seeking ways culating through your body. If you’re culating through your are available locally or online. mentally conscious, they are seeking ways not a availabl e As to themake population more you’ll lovesprain how that fresh air feels, cir- from brands like Smartwool and Patagonia their exercise routine more sbecomes kids start to getenvironready for A severe is actually a tearing eco-andrunner, runner, or don’t don’t have have a bike, just go offor aCompression: Ace wraps, or bandages to make their exercise routine more ecoor mentally conscious, they are ways culating through your body. are available locally or online. If you’re not a help friendly without depende school, andseeking fall school fibers. ncy the joint and reduce on massive brisk It’s low-imp act but increase s Inimmobilize Michigan can be be chalfriendly without dependency on massive briskorwalk. walk. It’s low-impact increases Michiga n outdoor exercise can to make more ecorunner, don’t have a bike, just go for a amounttheir sports, you canmanufa bet there How long an athlete should be out s of exercise energy swelling. Combine the compression with chalorroutine shiny ctured your heart rate, and it’s a great way to keep lenging during the winter months, months, but of energy or shiny manufactured amounts your heart rate, and friendly without dependency oner, massive In Michigan outdoor exercise brisk walk. It’s but sprain. increases are going to be ankle depends on thelow-impact severity of the A the equipme ice treatment for best results.can be chal-but nt. If you’re a gym-lov be sure to in touch with friends without consum ing “EcoTre “EcoTrekkers” doing it for more equipment. If you’re a gym-lover, be sure to in touch with friends consuming kkers” have been it forbut more sprains. A sprained ankle s, your slight sprain be aafew days amounts of energy or shiny manufactured heart rate, may and it’s great wayofto keep lenging during the winter months, look for one with eco-frie ndly qualitie extra during a more happysevere hour stint. Add than five years. Year ‘round, groups look forIfone with eco-friendly qualities, groups of extra calories calories during of is water of bottle, the most rehabilitation, while a equipment. you’re aone gym-lover, be sure to “EcoTrekkers” have been doing it for more in touch with friends without consuming Elevate: Keep your ankle above your bring a reusable and set the aa daily walk to your lunch hour, carpool to EcoTrek EcoTrek Fitness enthusiasts (and even some bring a reusable water bottle, and set the daily walk to your lunch hour, carpool to Fitness enthusia sts (and common injury in sports, for children, sprain, where there is tearing of the even some much Year as possible forgroups 48 look for one eco-friendly than level five as years. ‘round, of extra calories during a happy hour stint. Add heart treadmi ll towith a higher incline soqualities, uses less the store, ride bike to people peopleFitness fresh-off-the-couch, whosome would treadmill to Ita can higher incline so ititset uses lessa daily the grocery grocery store, ride your your bike to work, work, fresh-of f-the-couch, or happen during the ligaments could belunch much longer. who hours. would EcoTrek enthusiasts (and even bring a adults. reusable water and the walk to your hour, carpool to energy. Some gyms bottle, have linked into the up hiking or gardenin gmild -of never energy. gyms into thethetake take upsprains hiking or gardening -- any any of these thesepeople neverfresh-off-the-couch, call themsel themselves “exercise lovers”) find course a game or have physical fitness Most into thebike call ves “exercis e lovers”) who wouldfind treadmill to Some aofhigher solinked itstationa uses less grocery store, fall ride your totowork, power system grid incline with their ry biactivitie s can have you feeling fit and activity, or when someone steps moderate category. Any sprain should toned their power system grid with their stationary biactivities can have you feeling fit and tonednever their groove outdoors, exercising onfind trails, After visiting your doctor andlovers”) when groove outdoor s, exercisi ng on trails, energy. Some gyms have linked into the take up hiking or gardening -any of these call themselves “exercise cycles and actually pedal-po wer to great without the investm ent of awkwardly on anput uneven surface. be assessed by a doctor, but for the aa gym. theusing rehabilitation and cycles and actually put pedal-power tobigreatactivities without thehave investment of gym. and even using trees,exercising parkprocess, benches and rocks even trees, park benches rocks power gridifwith their stationary can you feeling fit and toned beginning their groove outdoors, onand trails, use! system Butpain what you’re looking to reduce The of a sprained ankle is caused milder sprains, RICE (rest, ice, compres- always follow your tmedical team’s in use! But what if you’re looking to reduce in their workout routine. Working out with their workou routine. Working with cycles put pedal-power to without the elevation) investmentisofa awidely gym. accepted and even using trees, park benches and out rocks your persona l carbon aabit more? byand theactually stretching orfootprin tearingt of thegreat sion and What clothing advice. Pay attention to your body’s isis best for green workou ts? other your personal carbon footprint bit more? What clothing best for green workouts? other people is one of the most effective people is one of the most use! ligaments But what if you’re reduce in their workout routine. Working outeffectiv with e that hold looking the ankletobones treatment. signs forwith pushing the recovery You want that won't leave you ways Youclothing wantpieces pieces that won't leave yousoaksoak-warning ways tostick stick with your workout plan;keepkeepto your workou t effective plan; your personal footprint abringing bit more?your What is best for green workouts? other people is one of the most Could becarbon any and itjoint in position. These ligaments easier than tooing fasteach and take your time getting back ing in sweat ----which means moistur e-wickCould it be any easier than bringing yourYou ing in sweat which means moisture-wicking each other accountable helps you all get other account able helps you all want pieces that won't leave soakways stick Too withsoon yourand workout plan; workou protect the ankle t outdoor Rest: Keep offthat your ankle. Don’tyou walk on s? from abnormal yourtosport. you may bekeep-get ing fabrics help wetness evapora te to fit workout outdoors? ing fabrics that help wetness evaporate fit faster. You can do it too, right in your faster. You can do it too, right in your Could it be any easier than bringing your ing in sweat -which means moisture-wicking each other accountable helps you all get movements like twisting, turning or it or put any weight on it. susceptible to more sprains. quickly. You also don't want or You wanttops tops orpants pantsfit own ownbackyar backyard! rolling of the foot.feel better outside -- bi- ingquickly. workout outdoors? fabrics that also helpdon't wetness evaporate faster. You d! can do it too, right in your Some exercise s just that are too baggy or loose; they let sweat SomeLigaments exercises are justelastic, feel better outside -bithat are too baggy or loose; they let sweat stretch to Ice: Apply ice immediately to keep the quickly. You also don't want tops or pants own backyard! cycling or running are great and example s ----escollect on your skin. Organic cotton Micky Thompson, PT,rtified can bePersona isn't CariDraft Draft an ACE-Certified Personal cycling or running arebetter great examples es-that collect yourCold skin. Organic isn'tasas Cari isisan ACE-Ce make sure your ankle canoutside move within l swelling down. treatment has Some exercises just -- biare tooon baggy or loose; theycotton let long sweat pecially when thefeel alternat ive is a cold and good at moistur reached at ARCH Physical Therapyand is e-wicki ng asas bamboo , but Trainer Trainer who makes “house calls” pecially when the alternative is a cold and good at moisture-wicking bamboo, but who makes its limits before returning to its normal “house calls” been recognized as a helpful treatment and is Cari Draft is an ACE-Certified Personal cycling runningmachine are great. examples -escollect on your skin. Organic cotton isn't as lonelyor cardio Exchan ge your & Sports& Medicine in Lansing. the process inghelps isis more environ mentally- Trainer also alsothe the owner founder EcoTrek Fitposition. When a ligament stretched lonely cardio machine. Exchange yourgood thesprain moreas environmentallyowner & founder for and with tissue healing. ofofEcoTre who makes calls” and kisFitpecially when the alternative isfor ais cold and atprocessing moisture-wicking bamboo, but treadmil l televisio Reach her “house at (517) 367-7851. n-watch ing 45 minutes friendly ; the best fabrics are man-ma beyond its normal range, a sprain de and ness, ness, the original outdoor group workouts Ice should be used 20 to 30 minutes at a friendly; the best fabrics are man-made and treadmill television-watching for 45 minutes the original outdoor group workou lonely cardio machine. your processing is more environmentally- also the owner & founder of EcoTrek Fit- ts of taking a pedal around Exchange neighbo rhood thehave qualitie time, three orcfour timess.aGreat day. ininWest Westoriginal Michigan! havesyntheti synthetic qualities. Greatbase baselayers layersness, of occurs. taking a pedal aroundyour your neighborhood Michiga n! the outdoor group workouts the best fabrics are man-made and treadmill television-watching for 45 minutes friendly;

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Senior health

Seniors should keep moving

When it comes to exercise, something is better than nothing. by Al LeBlanc am seeing a strong emphasis in the fitness industry today on maximum exertion or “maximum burn” exercise. This kind of exercise indeed has benefits, but I worry about people who either cannot do this kind of exercise because of physical limitations, or who choose not to do it because of their personal preferences. What I worry about is that they may simply decide to do no exercise at all because they think that more moderate levels of exertion will simply deliver no benefits. Our oldest senior citizens today grew up in a generation that did much less exercise than their parents. They were among the first people to have widespread access to washing machines, clothes dryers, disposals, automatic dishwashers, and power lawn mowers, including the kind that you sit on and ride. School buses took kids to school, where previous generations had had to walk, sometimes for miles. The educational and medical communities did not focus on exercise the way they do today. There just wasn’t a big emphasis on exercise. Our younger seniors have seen more of a cultural focus on the value of exercise, but they are reaching an age when their bodies will rebel against the kinds of maximum burn exercise that they might have done with no problems 25 years ago. People with arthritis, for example, need exercise very much, but in most cases they need to do this exercise with more moderation than the level that produces maximum burn. A recently published research study in the Journal of the American Medical Association indicated that long hours spent watching television were associated with a greater risk of developing heart problems, type 2 diabetes, and indeed premature death from any cause. I was amazed to read that the average American watches TV for five hours a day! I taught graduate level research methods for 27 years at Michigan State University, and I have a lot of experience in interpreting research studies. I don’t think the TV

sends out mysterious rays that harm your health. My bet is that it is the long periods of physical inactivity that hurt you. I recently had coffee with a 68 year old retired man who appears to be quite fit. He told me that he and his wife have become interested in the political commentary news shows that run for several hours every weekday evening on cable TV. He confessed that while they used to eat a traditional dinner sitting at the dining table, they now spend three to four hours on the sofa watching TV. He enjoys the lively commentary, but worries that this amount of TV watching is bad for his health. I asked him how he now eats dinner. He said that he gets up during every commercial break, goes to the kitchen, and gets a small serving of fresh fruit, raw vegetables, artisan bread with butter, marinated roast garlic and olives, and a little cheese or a little meat. His dessert is fresh grapes, a few nuts, and a sweeter type of artisan bread. He eats in small amounts and spaces this dinner out over the evening, drinking plenty of water to wash things down. He only gets up during commercial breaks, so dinner often takes two hours. I told him that I think his new lifestyle with evening TV is just fine. He is up and moving around during every commercial break, and if you watch TV you know how numerous and lengthy they are. He

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has time to prepare the dishes for the dishwasher, go upstairs to floss and brush his teeth, come back down to bring out the garbage, and do similar useful chores. His evening meal is usually spread out across enough time for his body to realize when it has had enough food. At 11 p.m., when he usually leaves the television, he takes a 1.5 mile walk in the neighborhood if weather permits. He takes classes in yoga, land Pilates, and water exercise, uses a treadmill, and lifts weights. None of this will normally leave him drenched with sweat or get his heart rate over 145 beats per minute, but I think he is doing just fine. I own several heart rate monitors, and I have been wearing them while I do normal homeowner chores and yard work. I want to track how the things we have to do anyway can count as good exercise. The results will appear in a future article. Meanwhile, remember this, especially for seniors: When it comes to exercise, something is always better than nothing! Al LeBlanc is a water-based personal trainer who works in the greater Lansing area and teaches classes in the Delta-Waverly Aquatics Program. Contact him at (517) 285-2215 or (517) 655-6454 or send e-mail to fitnessal@broadstripe.net. AUGUST 2011

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2011 Join theAUGUST Conversation!

Cover

A healthy Michigan movement Get ready. Get set. Get Healthy! Michigan™ f you’re tired of health movements that over promise and under deliver, but you truly want to start living a happier, healthier life, continue reading. Get Healthy! Michigan™ is a statewide campaign dedicated to encouraging individuals’ overall health and wellness through partnerships with local health experts, businesses and media. According to America’s Health Ranking by United Health Foundation, Michigan’s unsettling obesity rate is 30.3 percent of the population. Get Healthy!

Get Healthy! Michigan™ is a statewide campaign dedicated to encouraging individuals’ overall health with the Get Healthy! Dinner Talk™ program. Above Dr. Christophe Dean, Dean Chiropractic. is speaking at the inaugural Get Healthy! Dinner Talk™ at Peabody’s Restaurant in Birmingham, MI. Check out gethealthymichigan.com for more information.

Live Healthy!

NOW.

gethealthytalk.com Michigan engages communities to get involved, make a positive change and help Michigan citizens become healthier. To achieve this lofty goal, Get Healthy! Michigan has opened Wellness Centers in several communities, with a plan to have 200 throughout Michigan by the end of 2012. Wellness Centers are located within select chiropractic offices involved in the Get Healthy! Michigan movement and are intended to educate communities about healthier lifestyles. Get Healthy! Michigan will be supported with a statewide Get Healthy! Dinner Talk™ program, where healthy lifestyle education sessions will be provided in 100 local communities. Select health experts will educate their community on health and wellness during a dinner talk at a favorite local restaurant. After each dinner talk, attendees are asked to visit a local Get Healthy! AUGUST 2011

Michigan Wellness Center. At the Wellness Center you’ll receive a Get Healthy! Michigan Reward Card, which offers a cash reward on products and services from Community Health Team members. For instance you would earn rewards for ordering select, healthy menu items at a participating restaurant; X-rays at a chiropractor; consultation and analysis from a nutrition coach; personal training sessions at a fitness center and supplements from a local vitamin store.

Each time you visit one of the team members, up to 20 percent of your purchase is put onto the reward card to be used on your next visit. To learn more about the Get Healthy! Michigan movement, and to find a Wellness Center in your community, visit the website at www.gethealthymichigan.com. You can also download the Get Healthy! Michigan App to find Wellness Centers and Community Health Team members from your smart phone.

www.healthyandfitmagazine.com • Healthy & Fit

Health

Want to lose weight?

Stay away from state-of-the-art and go back to basics. by Mark Hoover osing weight is not overly difficult. Losing weight in a healthy and nutritionally sound way is more difficult. Keeping weight off once it’s been lost is hardest of all. Popular myths and beliefs overwhelm genuine research and evidence. With so much conflicting information, it’s almost impossible to know what’s right. Learning how to lose weight means first of all, unlearning how to lose weight. Biology is not destiny. We are dealt genetic cards at birth, but outcomes are based more on how cards are played than on how they are dealt. Diet and exercise must be pleasurable, or you will drop them. As Oscar Wilde said, “I can resist anything except temptation.” If you feel deprived or depressed by what you’re eating or not eating, you’re doomed. If you hate how you’re exercising, you’re toast. If you don’t learn how to avoid

crave triggers, you’re lost. Motivations and triggers are not uniform. You’re confronting an obstacle course of triggers, motivations, and guilty pleasures. Your job is to devise a way to steer right past them, instead of thinking you can overpower them with will. In the long run, you can’t. Diet loses weight. Exercise keeps it off. Most short-term weight loss occurs from changes in eating. Most long-term success depends on making enjoyable exercise something you get to do, not something you have to do. Socializing your exercise is a force multiplier. Write down your exercise and eating details every day and you’re twice as likely to succeed. Include others in the accountability (informally, in a group class, or formally, with a coach) makes success three times as likely. Working out with others is your secret weapon. Forget high technology. The secret to the future lies in the past. Current

We Change Lives www.mystateoffitness.com 18

Healthy & Fit • www.healthyandfitmagazine.com

obesity epidemics are due to a StoneAge biology confronting 21st Century culture. We were customized by evolution to fit a pre-historic world dominated by uncertain food supply, vigorous lifestyle, general lack of calorie-dense foods, and absence of concentrated sources of simple carbohydrates ( flour, sugar, starches, etc.). These days, our bodies are perpetually preparing for a famine that never comes, while longing to run in a hunt that never happens. The simple, reliable way to lose weight, keep it off, and increase overall happiness is to re-tool eating and exercising so they more nearly resemble the way humans lived for more than 99 percent of our history on Earth.

2655 East Grand River East Lansing, MI 48823 517.708.8828

Mark Hoover is a science writer whose films have been shown on NOVA, Discovery Networks and Animal Planet. He is a certified personal trainer with Court One Athletic Clubs. He can be reached at 517.372.9531

Located on the corner of Park Lake and E. Grand River Next to Foods For Living

AUGUST 2011

Fitness

Give yourself a GREEN workout Being outdoors can be a great change. by Cari Draft s the population becomes more environmentally conscious, we are seeking ways to make their exercise routine more eco-friendly without dependency on massive amounts of energy or shiny manufactured equipment. If you’re a gym-lover, be sure to look for one with eco-friendly qualities, bring a reusable water bottle, and set the treadmill to a higher incline so it uses less energy. Some gyms have linked into the power system grid with their stationary bicycles and actually put pedal-power to great use! But what if you’re looking to reduce your personal carbon footprint a bit more? Could it be any easier than bringing your workout outdoors? Some exercises just feel better outside — bicycling or running are great examples — especially when the alternative is a cold and lonely cardio machine.

Exchange your treadmill televisionwatching for 45 minutes of taking a pedal around your neighborhood and you’ll love how that fresh air feels, circulating around your body. If you’re not a runner, or don’t have a bike, just go for a brisk walk. It’s lowimpact but increases your heart rate, and it’s a great way to keep in touch with friends without consuming extra calories during a happy hour stint. Add a daily walk to your lunch hour, carpool to the grocery store, ride your bike to work, take up hiking or gardening -- any of these activities can have you feeling fit and toned without the investment of a gym. What clothing is best for green workouts? You want pieces that won’t leave you soaking in sweat -- which means moisture-wicking fabrics that help wetness evaporate quickly. You also don’t want tops or pants that are too baggy or loose; they let sweat collect on your skin. Organic cotton isn’t as good at moisture-

wicking as bamboo, but the processing is more environmentally-friendly; the best fabrics are man-made and have synthetic qualities. Great base layers from brands like Smartwool and Patagonia are available locally or online. In Michigan, outdoor exercise can be challenging during the winter months, but “EcoTrekkers” have been doing it for more than five years. Year ‘round, groups of EcoTrek Fitness enthusiasts (and even some people fresh-off-the-couch, who would never call themselves “exercise lovers”) find their groove outdoors, exercising on trails, and even using trees, park benches and rocks in their workout routine. Cari Draft is an ACE-Certified Personal Trainer who makes “house calls” and is also the owner & founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan!

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AUGUST 2011

www.healthyandfitmagazine.com • Healthy & Fit

Health

DASHing eating plan

DASH plan may lower blood pressure as much as some meds. by Karen Giles-Smith ne in three adults has high blood pressure, according to the American Heart Association, although they probably don’t know it. The good news is that high blood pressure can be prevented and treated by lifestyle changes including a healthy eating plan. High blood pressure, also called hypertension, is blood pressure higher than 140/90 mmHg (millimeters of mercury). It’s a common disorder that affects more that 6.5 million American adults. The potential dangers of high blood pressure include an overworked heart, hardening of the arteries, brain hemorrhage, and kidney malfunction. If high blood pressure is not controlled, it can lead to heart disease, kidney disease, stroke and blindness. High blood pressure often develops over many years and eventually affects nearly everyone. Most people with high

blood pressure have no signs or symptoms. High blood pressure can be managed under the care of a physician with one or a combination of therapies such as diet, physical activity, stress management and medications. The most effective diet therapy for hypertension is the Dietary Approaches to Stop Hypertension (DASH) Eating Plan. The DASH Eating Plan is endorsed by the National Heart, Lung and Blood Institute, the American Heart Association, the American Dietetic Association and the National Medical Association. In June, U.S. News & World Report evaluated and ranked 20 diets according to their effectiveness, nutrient content, ease of use, and safety. The DASH Eating Plan was rated the number one diet overall.

The Research Research shows that high blood

pressure can be prevented and treated by following the DASH Eating Plan. DASH Trial results showed a significant decrease in blood pressure the first week that stabilized the second week and remained lower as long as the participants stayed on the eating plan. The effect of the DASH Eating Plan was similar to single antihypertensive drug therapy. The blood-pressure lowering effect of the DASH Eating Plan is particularly effective for those with hypertension and African Americans, a group at high risk for hypertension. Research also indicates that the DASH Eating Plan is effective for children and teens, resulting in lower blood pressure, improved nutrient intake, and less weight gain. Studies show that the DASH Eating Plan not only lowers blood pressure, it also lowers total cholesterol and LDL cholesterol, improves bone health,

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AUGUST 2011

increases insulin sensitivity and decreases body fat. “It meets a lot of needs that many people have: It’s calorie-controlled, low fat and low sodium,” says Chris Jung, RD, clinical dietitian at Sparrow Hospital in Lansing. “It’s a great diet.”

The Plan The DASH Eating Plan contains less sodium, saturated fat, trans fat, cholesterol, sweets, and added sugars than the typical American diet. It’s also rich in nutrients that have been shown to lower blood pressure such as potassium, magnesium, calcium, protein and fiber. The DASH Eating Plan has three calorie levels for men and women, ranging from 1600 to 2400 calories per day. Depending on the calorie level, the eating plan includes: • 6-11 servings of whole grains • 4-6 servings of fruits • 3-6 servings of vegetables • 2-3 servings fat-free and low-fat milk and milk products

• 3-6 servings lean meats, poultry and fish beans, • Small amounts of nuts, seeds and legumes • 2-3 servings of fats and oils Jung assigned two dietetic interns to follow the DASH Eating Plan during

“The effect of the DASH Eating Plan was similar to single antihypertensive drug therapy.” their clinical rotation at Sparrow Hospital. The interns found that eating enough fruits and vegetables was the biggest challenge. They learned the importance of planning ahead in order to meet the recommended servings—to pack fruits and vegetables to eat throughout the day, especially since many restaurants don’t serve fruit.

To help make the DASH Eating Plan a part of a lifestyle, Jung and the dietetic interns offer these practical tips: • Make a list of foods you like in each of the food groups and use it to plan meals and snacks. • Plan meals ahead of time. Start with three days of breakfasts, lunches, dinners and snacks. On paper, check to see if you’re getting all the recommended servings from the food groups. • Set small goals to modify shopping and cooking habits. • Pack lunch and snacks the night before. Mornings are usually too rushed. • Convenient snack choices include grapes, carrot sticks, cheese sticks, and nuts. • Find a buddy to “do DASH” with you or someone to help hold you accountable. Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. Visit her at TheWellnessWriter. com and AtEaseWithEating.com.

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Health

Living with fibromyalgia

Fibromyalgia is a common disorder difficult to diagnose. by Karen Giles-Smith awnmarie Chmiel was 33 years old when she was diagnosed with fibromyalgia. Since there’s no cure for this common disorder, Chmiel could have let the pain rule her life. Instead, she decided to proactively manage the many symptoms. “It felt like someone beat me in my sleep,” says Chmiel. “I would wake up feeling achy and sore from head to toe. I was so sore, I couldn’t lift my head to get out of bed. Sometimes I was tied down by it because I was too achy to try to fix it.” The term fibromyalgia is derived from the Latin word for fibrous tissue ( fibro), and the Greek words for muscle (myo) and pain (algia). Fibromyalgia is a syndrome: a collection of symptoms. Although those with fibromyalgia have some symptoms in common, other symptoms are variable from person to person, making the disorder difficult to diagnose. Fibromyalgia causes widespread body

aches including multiple tender points around joints. Muscles may feel like they’ve been overworked or pulled, even without exercise, and may twitch, knot, or cramp. Other symptoms may include crippling fatigue even upon waking, swelling, sleep disorders, mood swings and depression. The symptoms of fibromyalgia are similar to viral flu, osteoarthritis, bursitis, and tendonitis. Some experts believe that fibromyalgia is related to arthritis and arthritis-related disorders. Other experts believe that fibromyalgia and chronic fatigue syndrome may be the same disorder. Seven years ago, Chmiel had a ruptured disc that affected her nervous system. Although the ruptured disc was replaced with a prosthesis, Chmiel says the pain never went away. “I was so sore everywhere, especially my back. I was achy all over and had mood swings and depression. Some people with fibromyalgia have sleep disorders, but I didn’t have that, although when I was in pain, I

sometimes had a hard time staying asleep. My doctor sent me to a rheumatologist who did a tender points test and diagnosed me with fibromyalgia.” Because there are no specific laboratory tests to diagnose fibromyalgia, it is partially diagnosed by exclusion, which means physicians rule out other conditions that could cause similar symptoms. Fibromyalgia is also diagnosed by inclusion by comparing symptoms with the American College of Rheumatology’s diagnostic criteria for fibromyalgia. A characteristic of fibromyalgia is tender points around the joints in various parts of the body. One of the diagnostic criteria is that at least 11 of the 18 tender points must be painful when pressed. In addition, the symptom of widespread pain must be present for three months. Also important for diagnosis are other symptoms such as fatigue and depression, therefore, it’s important to fully explain all symptoms to a physician.

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AUGUST 2011

Fibromyalgia has no cure, however, a wide array of traditional and alternative treatments as well as exercise and behavioral techniques may help manage symptoms. Chmiel decided to forgo drug therapy because of potential immediate and long-term side effects. “I’m a lot more physically active now and I think that’s helped with the symptoms. I live in Wyandotte where I have easy access to the Detroit RiverWalk. I bike eight to twenty miles every day, do Zumba one to three times a week, and bowl once a week. I also walk a lot, year ‘round, and I swim in the summer. I used to do a lot of yoga. I think yoga and meditation help with the depression.” Chmiel doesn’t get many flare-ups now, and instead of lasting days or weeks, they last for a couple hours or a day or two. “I can feel a flare-up coming on and I do something about it. I get out, work it out and keep moving. I try to keep my mind on something else. That seems to suppress it a little bit. I also cut back on diet pop and processed foods and take vitamin D. For me, diet pop is a huge trigger.” “Fibromyalgia doesn’t go away, so you have to accept it and treat it,” says Chmiel. “You have to live with it.”

Facts about Fibromyalgia • Affects 3 to 5 percent of the general population • Occurs in people of all ages, even children • Men develop fibromyalgia too, although more women are diagnosed with it • Symptoms are chronic but may fluctuate throughout the day • Roughly one-quarter of people with fibromyalgia are work-disabled • FDA approved the first drug for fibromyalgia in 2007 and more treatments are being developed

Common Symptoms • Widespread pain, especially muscular pain • Regional muscle aches • Fatigue • Sleep disorders • Difficulty concentrating and retaining new information • Irritable bowel • Chronic headaches • Jaw pain • Multiple sensitivities Source: Fibromyalgia Network: fmnetnews.com

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Try this!

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Pilates perfection

Pilates may be just the workout you need to keep balanced n the 10 years she’s been in business, in East Lansing and Cincinnati, Linda Reiff, owner of Pilates Zone, has seen the physical fitness system, Pilates, bloom into a popular way to stay active and fit. Developed and named after Joseph Pilates, the method seeks to increase the strength, flexibility and control of the body. Pilates is a body conditioning routine that helps to not only build flexibility, but also strength,

including foot centers, centering, breath and shoulder girdle stabilization. “Pilates is for all levels of movers and works beautifully with all ages to create a healthy body and avoid injuries, because it is a balanced approach to movement that works all the muscles to stretch and strengthen, all coming from a strong core,” Reiff said. “Most people come to me to develop their core muscles and that is the beginning of Pilates and from there it becomes a comprehensive

endurance, and coordination in the legs, abdominals, arms and back. “Pilates is the best system of movement that I have found to keep me in shape, to help to avoid injury and chronic problems and give me all over good health,” Reiff said. “I feel so lucky to have found Pilates as I reach new stages of my life. I was a pretty serious modern dancer well into my 40s and Pilates has allowed me to continue and extend my movement.” At a Pilates class, instructors introduce students to the techniques that they will be using, whether they work on the floor or use the various Pilates equipment. They learn about the fundamentals of Pilates and the seven standing and centering cues which are utilized in every class and on every piece of equipment,

system of exercise.” “True Pilates mat class participants benefit with strengthening and lengthening of their bodies,” Kristi Pier, Creative Wellness Pilates Instructor, East Lansing, added. “True Pilates is a strong workout which helps build a solid core and improve posture.” Reiff, who also walks her dog, swims, participates in water aerobics and Pilates, said beginners should come to a class with an open mind and a willingness to learn. “Pilates is my personal choice because it is a discipline and develops your mind-body awareness and makes you feel good all over,” she said. “I think that by the time one leaves their first session they are excited to learn and change and grow which is the point.”

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AUGUST 2011

Health

Brightening brains Neurofeedback may increase processing and efficiency. by Gretchen Morse ave, a 45 year-old minister, has struggled much of his life with staying organized and focused. His “busy brain” affects his sleep, work, and relationships, and makes it difficult to function in a world full of commitments and deadlines. Symptoms like Dave’s can be present due to genetics, environment, diet, head injury, trauma, or any number of factors that can cause imbalances and arousal issues – or, “noise” in the brain and nervous system. Neurofeedback can help address these imbalances by recording and measuring a person’s brainwaves and then by providing real-time “feedback” to help quiet the noise. Feedback can come from the Neurofeedback equipment in a variety of forms – sound, visual, tactile, or through a tiny electrical signal. Feedback helps the person learn to control their brainwaves; kind of like how a mirror gives us “feedback” while combing our hair. We all have “noise” or inefficient activity in our brain. Dave’s “noise” mostly affects his attention and productivity. For others, it can translate into issues of stress, mood, pain, or behavioral problems. James, a wise six year-old, has some very different symptoms. His brain has difficulty planning muscle movements. This has great impact on his speech, swallowing, and handwriting. He also struggles with reading and spelling. Both Dave and James turned to LENS Neurofeedback, in hopes of easing their symptoms. They come in for weekly sessions, where they sit in a large and comfortable chair. A few sensors are placed on the scalp, and held in place with special conductive paste. The LENS measures brainwave activity at a specific site, and delivers feedback down the wire to the brain, which helps address the noisy and sometimes stuck frequencies that contribute to symptoms. After 10 sessions, Dave has experienced significant improvements in sleep, focus, and organization, and a reduction in impulsivity and anxiety. He has reduced some of his medications, and reports an improvement in personal relationships, as well. James had been stuck at the same reading level in school for six months, before LENS. Shortly after beginning the LENS, he jumped a reading level, and also began taking (and acing!) spelling tests, which he had previously been unable to do. His word formation, handwriting and task completion have improved, and his choking incidents related to the swallowing issues have decreased. Neurofeedback can in a sense “brighten” the brain by settling imbalances and improving flexibility and performance. Dave and James would say that Neurofeedback has “brightened” their world, as well, as their gains in increased function and ease have lit up new possibilities in life.

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Gretchen Morse, DMA, NTCB is Board-Certified in Neurofeedback and works at Mid-Michigan Neurofeedback. For more information, call her at 517/290-4965, visit her website at www.mmneuro.com or become a fan of Mid-Michigan Neurofeedback on Facebook.

AUGUST 2011

www.healthyandfitmagazine.com • Healthy & Fit

Diet

Who needs bug zappers?

Insects are nutritious and, some say, delicious. by Karen Giles-Smith n just a few years, Americans may take adventurous eating to a new level: The ground level. That’s where cuisine gets creepy-crawly. You may not be ready to eat insects today, but Marcel Dicke, Professor of Entomology at Wageningen University in the Netherlands, as well as ecology experts, say Americans need to get used to the idea. Maybe it helps to know that 80 percent of the world’s population eats insects. Caterpillars and locusts are popular in Africa and wasps are a delicacy in Japan. In Laos and Thailand, house crickets are fairly normal fare. Or maybe it helps to know that you’re already eating insects in tomato soup, peanut butter and chocolate. That’s right: The U.S. Food and Drug Administration allows a very small amount of insect parts in many foods. Because insects are ubiquitous, it’s impossible to keep the little buggers out of the food supply. In fact, the average person consumes about

a pound of insects every year. Some say insects taste good. Depending on the type, insects may taste like nuts, bacon, broccoli or shrimp. And insects have an impressive nutrient profile. They’re low in fat and high in protein, B vitamins, and minerals such as iron and zinc. Since the world’s population is growing at a rate that far outpaces the ability to produce meat, eating insects may be a necessity for nourishment in the near future. According to ecology experts, it’s more economical and environmentally-conscious to eat insects rather than meat for protein. That’s because raising insects produces fewer greenhouse gases than raising cattle, for instance. Insects also produce less waste and require less land, feed, water, and time to raise. And insects are a naturally plentiful, renewable resource. Of all known animal species, 80 percent are insects. Over 1,000 edible species of insects have been identified. During a trip to Mexico three years ago, Juan Lopez wondered about the taste and texture of insects. Lopez is a

self-taught cook and culinary enthusiast living in Lansing. In his free time, he develops new recipes and cooks for friends. “In Mexico, I saw insects in the markets and noticed that some higherend restaurants offered them,” says Lopez. “I was curious. I went to a cantina that served ant eggs in omelets and other insects.” He enjoyed the food so much he decided to try cooking with insects on his own. Now he makes tostadas, tacos, sopes and salads using insects as an ingredient. Ready to be an adventurous eater? First, a food allergy warning: Those who are allergic to shellfish are also allergic to insects. Restaurants serving insects in the U.S. are limited although they’re on the menu in some areas. The Archipelago in London offers Baby Bee Brulee and the Toloache in New York serves chapulines (grasshopper) tacos. If you’d rather cook your own, check out The Eat-a-Bug Cookbook by David George Gordon and his website davidgeorgegordon.com, Creepy Crawly

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Cuisine by Julieta Ramos-Elorduy, or Man Eating Bugs: The Art and Science of Eating Insects by Menzel and D’Aluisio. Rather than heading outside to hunt and gather, it’s recommended to procure bugs that have been raised in hygienic conditions. Finding the insect ingredients may not be easy. Dave Gracer, farmed-insect supporter and owner of SmallStock Food Strategies (smallstockfoods. com) suggests looking for insects in ethnic markets, pet stores, bait shops or catching your own, if you know the edible species. However, Lopez says he would be leery of eating insects from pet stores or bait shops. “I’m not sure if they would be safe to consume,” he says, “I know I wouldn’t buy them there or go out in the backyard and just eat them.” Lopez’s favorite insects to cook with are crickets. He uses dried crickets from Mexico. “They have a nutty taste,” he says. “The flavor also depends on which oil you use and what other ingredients you add.” Lopez likes to pan-fry crickets in oil with salt, lime juice and garlic. Dinner guests at the Lopez household have encountered cricket tacos. “Most people are put off by them,” Lopez admits. “Only two people have ever tried them—but then they had second helpings. They said the crickets were crunchy. They also said they could feel little prickly things while they were chewing—those are the legs. After a while, you don’t mind them so much.”

Grasshopper Tacos Ingredients: Chapulines (grasshoppers) Garlic Salt Lime juice Poblano pepper Onion Tomato Jalapeño Cilantro Corn tortilla Vegetable oil Mexican Crema (or sour cream) Directions: Toast chapulines with garlic, lime juice and salt. Make rajas (the filling): Roast Poblano peppers on a flame to char the skin. Place in a plastic bag to sweat peppers so the skin will come off easier. Saute peppers in some vegetable oil with onions and a pinch of salt for about 5 minutes. Make the salsa: Boil some tomatoes with jalapeños until tender. In a blender, place one clove of garlic, some onion, cilantro, jalapeños, and tomatoes. Puree well and add salt to taste. Warm up tortillas in a pan on both sides until pliable. Fill tortillas with chapulines (grasshoppers) and rajas. Top with sour cream and salsa.

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www.healthyandfitmagazine.com • Healthy & Fit

Fitness

Loosen up!

Limber joints mean less chance of injury. by Justin Grinnell

hen most people undertake an exercise program, they don’t usually consider increased joint mobility a goal. Yet, when I evaluate a new client, that is where I begin: I check to see how mobile each joint is, and what movement dysfunctions they have. It is well known that our society sits way too much at a desk, often in front of a computer. Unfortunately, sitting so much, instead of being active, is the major reason we have so many aches and pains in our backs, hips, and neck. Below is a quick list of what joints need to be mobile, and if they are not, the problems they can cause.

Shoulder Mobility Wall Slides (Y/W) - Simply stand against the wall with your heels 2-4 inches away, but against the wall, and middle back against the wall. Keep your shoulder down and back the whole time, and make a Y shape, then pull your arms down with your shoulder blade muscles at a controlled pace. 10-15 reps

Toe Touch Squats Most people lose their ability to squat due to lack of hip mobility. So we start from the ground up to improve it. Keeping your legs straight, bend over and try and touch your toes. Keeping your weight in your heels, squat down as far as possible. Raise both hands above your head and then stand up. Repeat for 10 reps.

• Lack of ankle mobility (sometimes caused by footwear), results in knee pain. • Lack of hip mobility, results low back pain. • Lack of thoracic mobility, results in neck and shoulder pain (or low back pain). I don’t suggest weight lifting or cardiovascular exercise when I first see a client. Instead I have them foam roll and stretch the muscles that seem to have dysfunctions or asymmetries. After that we are on to the dynamic warm-up to improve mobility part of the workout. A proper dynamic warm-up that improves joint mobility is your best defense against pain and injury. Include these five mobility exercises in your everyday life, and you are sure to see a difference in how you move!

Ankle Mobility Find a wall and put one foot about two to four inches away from the wall, and your hands on the wall to support. Slowly push your knee forward right before your heel lifts up and repeat. DO NOT let your foot move or heel lift up. 10 reps per side.

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site at healthyandfitmagazine.com. You can reach him at 517.708.8828 or mystateoffitness.com.

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AUGUST 2011

Quadruped Thoracic Spine Rotation Start on your knees, and bring your butt back as close as you can to your heels. Have one hand extended out in front of you, while the other is on your head/neck area. Rotate through the rib cage. 6 reps per side.

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AUGUST 2011

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Health

Beat stress

Seven tips to help you blow off some steam. by Lisa Marie Metzler ver have one of those days (or one of those weeks!) where anything and everything brings stress? Just when you think you’ve turned a corner BAM! another problem comes along to take its place. Seems like a vacation is the only solution for leaving your troubles behind, but most of us can’t pick up and leave. Besides, the problems you left would still be there and probably have doubled by the time you unpack. So, lets be realistic and look at some genuine, tried and true stress relievers.

Throw up My friend coined this phrase for venting. When she needs to relieve stress and vent about all the trouble and turmoil in her life, she comes over and “throws up.” Of course, I have my days too so it balances out. Instead of throwing up over coffee and cookies we head outside and take a hike or a power walk. It’s amazing how talking it out and exercising can really help clear your head. We usually find solutions to problems that started out as mountains but became molehills as we turned the corner home.

Sweat out stress I know, you’ve heard it a hundred times before but it really does work! Sure it would be easy to plop down on the couch and watch some mindless dribble on TV. But the science is clear. When you get physical, serotonin and dopamine (those coveted feel-good hormones) are released. What’s released when you watch TV and eat cheese doodles? Gas, probably. I recently had a client who was in the midst of a traumatic personal loss and she still showed up for her session. Why? Because she knew she needed a reprieve from the situation and her mind and body connection would benefit from the workout.

Serenity now! So, Frank Costanza wasn’t so convincing when he anxiously said, “Serenity now!” in that Seinfield episode but 30

mantras, phrases, quotes and scripture can really help you get through a difficult day. Unlike Frank you need the right attitude first to really find a mantra that works for you. Try Googling inspirational quotes and phrases or scripture references. Write it down and keep a copy near you at all times until you’ve memorized it.

Don’t come out of the closet This can be a productive spot for a grownup time-out. I have been known to sit on the floor in my walk-in closet, kill the lights and close the door. Give yourself five minutes (tell the kids no knocking on the door) and use that time for prayer, meditation or slow, deep breathing. This time-out can give you enough respite to carry on with your responsibilities.

Sharpen your knives Ever notice how many empty calories you chow down when you’re stressed? It starts out with one chip, then a handful and suddenly you’re reaching for the crumbs at the bottom of the bag! Instead of processed food that will spike insulin and stress hormone levels, sharpen your knife and get cutting. Pop in a soothing jazz CD, pour a glass of red wine (higher in antioxidants and resveratrol than white) and chop and dice some fruits

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and veggies for a delicious salad or stir fry.

Something smells good! I’m one of those people that walk into a cafe and instantly feel calm. I just want to sit, sip, read and relax. Heck, I’ve been known to brew coffee at home just for the comforting aroma it gives me. Aromatherapy is a legit way to relieve stress. A few drops of lavender, chamomile and rosemary can really help settle your cranky pants. Studies have shown that lavender boosts levels of dopamine and serotonin. Just mix 10 drops of lavender with two cups of water in a spray bottle. Spray your bedroom and pillow before bedtime.

Get the write kind of rest If you don’t have a willing participant to throw up and walk with, try relieving your stress before bedtime by writing it out in a journal. It’s the same principle as throwing up. Instead of a friend, your pen will be your confidant. Journaling captures your emotions on the page and helps you sort it all out. In addition, I would recommend adding a thankful section. When you recall the things you were thankful for during the day, you just may take the focus off your problems and fall asleep counting your blessings.

AUGUST 2011

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