Healthy & Fit 12/13 by Healthy & Fit Magazine

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

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Healthy & Fit Healthy solutions. Fit results. A better you. DECEMBER 2013

GIFT GUIDE

www.healthyandfitmagazine.com

Christina Bossardet Found her healthy body by leaving her comfort zone.

Our annual list features unique items. Check it out!

ALSO INSIDE:

DECODING LABELS Learn how to read nutrition labels with our helpful guide

BLOWING SMOKE

Is it smart to legalize pot, from a health standpoint?

TRANS FAT

How the proposed elimination of trans fat will affect us all

PRESENTS FOR: A HOME GYM ! THE KITCHEN ! GRAND KIDS ! YOUR HEALTH !

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DECEMBER

Healthy & Fit Magazine

DECEMBER 2013 VOLUME 9: NO. 9

Want more healthy ideas and inspiration? Like us on Facebook and follow us on Twitter.

Healthy & Fit Magazine’s

GIFT GUIDE Our gift guide is an annual tradition. Each product is tested by a Healthy & Fit Magazine team member repeatedly to make sure they fit the bill when it comes to helping live that healthy lifestyle we all want. Be sure to check out the Web sites for more information, and as always, visit with all our advertisers this holiday season.

We’ve tested plenty of Bluetooth speakers for the magazine in the past, but none, and we mean none, have wowed us the way the Eton Rukus XL did. We tried it on our workout room. We tested it outside. We tested it in a gym. We tested it everywhere. Each place the eight well-placed speakers were LOUD, crisp and sounded incredible. The added bonus of a solar charger and USB port, so you can chrarge your media device, were iciing on the cake. This gift will definitely impress.

NuFoots are a cross between slippers and flip flops. They’re nice to use and easy to put on. Nufoots are water-resistant, germ-proof and anti-microbial . Perfect for public lockers rooms, or workouts. Our tester enjoyed her pair. We saw her wearing them all the time.!

RunnerBox is a product like none we’ve seen. It’s a box, filled with food, coupons, motivation and other goodies that benefit runners, or anyone else who is into endurance events. The box is available via a subscription, so bimonthly you’ll get new products delivered to your door so you can try them out. In our box, we had everything from chickpeas and protein bars, so massage balls and blister shields. This would be a fun way to test new products throughout your running season.

MSRP: $14.99 www.nufoot.com

MSRP: $20 bimonthly or one time gift box www..therunnerbox.com

Snowflake Ponytail Hat If you run outdoors in cold weather, or know someone who does, this would be a perfect gift. It’s made of polyester fleect, has a reflective band and keeps a ponytail in the right place. There’s even an extra layer around the ears to keep them snug and warm.

MSRP: $199 www.etoncorp.com

Gift guide

‘Tis the season for fitness and healthy lifestyle gifts. Check out our list!

RunnerBox NuFoot

Eton Rukus XL

MSRP: $28 www.amazon.com

FX Sport Aqua Jogger

This one is cool! It’s a programmable mp3 player, that not only plays tunes, but can download professional trainers and their custom workouts. The device fits comfortably and is snug on the ear. It’s waterproof (and sweatproof ). Trainers can also upload their workouts too. It’s a fun piece of technology that we had fun wearing and working out with. This is one gift idea that will definitrely be unique!

This summer, several of our testers took the Aqua Jogger out for a dip in their swimming pools. Depending on the effort you put into the workout, this is a nice alternative to running. It’s easy to use, just strap your self in and jump in the pool. Comes with tips and everything you see to the right. We like it too because it’s easy on the joints.

MSRP: $149 www.fx-sport.net

Healthy & Fit • www.healthyandfitmagazine.com

MSRP: $99.95 www.aquajogger.com

NOVEMBER 2013

www.healthyandfitmagazine.com • Healthy & Fit

NOVEMBER 2013

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

12 13 14 18 20 4

Blowing smoke

Is it smart to legalize marijuana from a health standpoint?

Gift-giving stress?

Here’s an idea to make the holidays more enjoyable.

Gift guide

It’s an annual tradition! Take a look at gift ideas for the healthy and fit!

Home gym fitness

Ideas for the perfect home gym.

A healthy idea

This registered dietician is dedicated to getting you to eat healthy.

Healthy & Fit • www.healthyandfitmagazine.com

22 24 25 28 30

Understanding labels

Decoding the nutrition label can help with healthy habits.

Banning trans fats

FDA proposes elimination of trans fats to help prevent heart disease.

Easing TMJ pain

Complimentary care to help relieve symptoms.

Produce of the month: Turnips

Turnip roots are packed with Vitiman C. Learn more in this feature.

Practical gift giving

Ideas for the fitness-minded individual on your list.

DECEMBER 2013

HH eal thy eal thy H eal thy Skin Care this Holiday Season

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A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Hello to the holidays; goodbye to two friends

appy Holidays! It’s hard to believe 2013 is already coming to an end. At Healthy & Fit Magazine, we’re always working on future issues. We’ve been dipping into the January and February 2014 issues of the magazine since October, and let me tell you -- the future looks great! In this issue we feature our gift guide for the healthy and fit. All year products are sent to our headquarters, and then delivered to our testers for rigorous use to find out if they’re as good as advertised. I’m proud to say the products that made the guide certainly pass our test. Check them out, beginning on page 14. They’re definitely worth a look. I want to say thank you to two people who have been with Healthy & Fit Magazine for a long time. Karen Giles-Smith and Margi Russell are moving on to grow their own businesses. I couldn’t be happier for these two. Karen has helped to shape content for the magazine for years as my lead contributor. She’s a registered dietician who has endless ideas for articles, is organized beyond anything I can comprehend (thankfully!), and never missed a deadline. Her business helps people with eating disorders, and it is really taking off. With Karen’s talent and compassion, I have no doubt it will flourish. And Margi? She’s been a delivery person for Healthy & Fit almost from the beginning. She owns a catering business, and like Karen, she is starting to see a surge in business. I’ve met Margi in some of the strangest places in the Lansing area to give her boxes of magazines (that are very heavy!) so that she can move them out to her distribution locations. For years she’s been dependable and a pleasure to work with. I wish her the absolute best as 2014 rolls around. I’m thankful for all the help the magazine receives--from the readers and advertisers (we wouldn’t be here without your support), to my photographer, writers, models, delivery personnel, editors, family and so much more. It’s been a rewarding journey and we’re excited to welcome the new year with its challenges, and the opportunities it brings. I hope you enjoy this issue as much as we did, putting it together.

Healthy & Fit • www.healthyandfitmagazine.com

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RDN Karen Giles-Smith, MS, RDN, is a medical nutrition therapist specializing in eating disorders and a freelance writer in East Lansing, Michigan. Visit AtEaseWithEating.com and TheWellnessWriter.com Gina Keilen, RD Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University. Justin Grinnell B.S., CSCS Justin is co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com. Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer specializing in health and fitness issues. Check out her blog at freshstartcoach.blogspot.com

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

517.599.5169 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.

DECEMBER 2013

Come see the casual side of Playmakers

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Fit Features

by Karen Giles-Smith

AN G I E J A CK S O N Endorphins are the main motivation for Angie Jackson, 23, to be physically active. “They continually push me to return to the gym, unroll my yoga mat or lace up my running shoes,” she says. “Exercise is a stress reliever and a confidence booster. It’s amazing what our bodies can accomplish, and if we’re healthy and able, it would be a waste to not take advantage of our abilities.” Jackson admires people who’ve been dedicated to healthy lifestyles for years, such as her 91-year-old grandfather who walks often, lifts weights and avoids fried foods; and also is inspired by her 70-yearold yoga students. Over the years, yoga has transformed Jackson’s lifestyle and has helped her improve her body and mind. In fact, yoga is the health habit that’s most important to her. She also enjoys running, rock climbing and hiking. “I think the only way to keep exercise fun is to be sure you’re doing activities you truly enjoy and constantly mix up your routine,” she says. “Also, find a workout buddy who shares your interests and inspires you. A long bike ride is 10 times more enjoyable with a friend by my side to push me up the hills.”

JI LL H AR DY Jill Hardy, 45, of Holt, has big plans for the next 40 years and intends to be fit enough to accomplish them. Hardy has seen the health struggles of her parents and other people close to her, and has also experienced her own. She was diagnosed with auto-immune thyroiditis in her 20s, has painful heel spurs and plantar fasciitis from running, and developed autoimmune-related joint problems a few years ago. All of these issues are inflammation-related to some extent, so Hardy eats a diet to help decrease inflammation (more green, less processed) and practices yoga often to help ease the symptoms of inflammation and keep her joints flexible, tendons supple, and muscles strong. She teaches and practices yoga at Yoga State, which she says “is invaluable to my physical and mental wellbeing.” Yoga helps her learn skills to manage stress and not expect too much from herself. “If you think yoga might be something you’d like to try, call a studio and ask about lower volume classes,” she advises. “The teacher will have more time to spend helping you learn the poses and finding modifications for postures your body might not be quite ready for.”

LORI R UDM AN Lori Rudman, 55, of East Lansing, was raised in a family that played a lot of sports and has always been active. She feels best when eating well and challenging herself with a physical activity. “I pay attention to what I feed myself and engage in some type of daily exercise whether it’s walking the dog several times a day, practicing yoga, or taking a challenging spin class,” she says. Rudman’s healthy lifestyle has helped her maintain her weight over the years, stay well, and avoid medications. An “addiction” to healthy habits keeps her on track. “I love the adrenaline rush from challenging my heart and lungs in a spin class and I’m grateful for the balance and flexibility yoga affords,” she says. “Also, I get to be around people who pay attention to their health and wellbeing—they seem to be happier people.” Rudman’s advice for health is four-fold: Start the day with gratitude for your many blessings, take baby steps by eliminating “junk” food and colas, add evening walks to begin moving your body, and sign up for a fun exercise class in your area—meet a friend there and commit to getting fit together.

LISA SUMP As an athlete all through high school and college, Lisa Sump, 48, of Lansing, has always enjoyed working out and staying fit. In high school, she participated in basketball, softball and volleyball; and in college, she played co-ed softball. As she grew older, Sump began walking 3-5 miles, four days a week; and about 16 years ago, she was introduced to Jazzercise by her sister-in-law and “fell in love” with the high-energy workouts, making new friends and feeling great about her fitness level. “After a hard day’s work, it feels good to exercise the day’s stress away,” she says. Sump feels that working out with friends pushes her to work hard, support others, and enjoy being fit for life—and that’s what keeps her motivated. “We all have different body types and it’s up to each of us to feel good about ourselves through exercise and eating right, which are the two main ingredients to a healthy lifestyle,” she says. “You only have one body and keeping it fit is a great start to enjoying a long and healthy 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) 599-5169 or e-mail tim@healthyandfitmagazine.com. 8

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2013

NECK PAIN

NECK PAIN NECK PAIN

HEADACHES HEADACHES HEADACHES

TENSION TENSION TENSION

Is this you or your child? Is this you you or or your yourchild? child? HEADACHES ARE NOT CAUSED FROM A LACK OF TYLENOL HEADACHES ARE AA LACK OFOF TYLENOL HEADACHES ARE NOT NOTCAUSED CAUSEDFROM FROM LACK TYLENOL “I have not had a headache case that chiropractic could not help” -Dr. Rassel “I have not notifhad had aa headache case that could help” -Dr.-Dr. Rassel Basically, a vertebra in your neck ischiropractic out of alignment, itnot pinches the nerves. “I have headache case that chiropractic could not help” Rassel Basically, if ifThis neck alignment, it pinches thethe nerves. causes in pain, muscle and your headaches! Basically, aa vertebra vertebra inyour your neckistension isout outofof alignment, it pinches nerves. This causes headaches! This causes pain, pain,muscle muscletension tensionand andyour your headaches!

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FRANDOR 517-336-8880 Lansing SAVE SAVE $10 $10 Lansing www.ACHIRO.net 517-336-8880 New New Patient Patient Visit Visit SAVE $10 517-336-8880 www.ACHIRO.net New Patient Visit SAVE $10 New Patient Visi 11 year oldwww.ACHIRO.net suffered from daily headaches. Notice on from left (abnormal curve) 11 year pre old x-ray suffered daily headaches. Notice preold x-ray on left (abnormal curve) 11compared year suffered from daily as to post care x-ray onheadaches. right. Neck corrected andonHeadaches GONE! as compared to post care on right. Notice pre x-ray leftx-ray (abnormal curve) Neck correctedto and Headaches GONE! as compared post care x-ray on right.

M M 7-12 7-12 & & 3-6 3-6 T T 3-6 3-6 W W 7-12 7-12 3-6 3-6 TH TH 3-6 3-6 F F 7-1pm 7-1pm S S by by appointment appointment

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We We can can help! help! Neck corrected and Headaches GONE!

7-12 & 3-6 T 3-6 W 7-12 3-6 TH 3-6 F 7-1pm S by appointment We can help! “I had headachesMand MIGRAINES “My headaches are gone and my whole life untilMand I 7-12 started Same Day appointmentmy & 3-6working T 3-6 W 7-12 3-6 TH 3-6 F 7-1pmneck S by appointment We a can h “I had headaches MIGRAINES is much stronger. There was “My headaches are gone and my “Ifor had headaches and MIGRAINES my “My headaches are gone and my RDF Chiropractic… it has my whole life until I started working time it felt impossible forwas mea neck when is stronger. There whole life until I started working for neck is much much stronger. There was “I had headaches and MIGRAINES changed my life and my families.” “My headaches are gone and for RDF Chiropractic… it has hold my itneck up. I feel sofor much time when felt impossible memy RDF Chiropractic ...I Itstarted has changed my ato time when it felt impossible for my whole life until working Larene S. neck is much stronger. There changed myof life my families.” to hold my neck up. Iup. feelI feel so much life and that myand family.” me to hold my neck so was for RDF Chiropractic… it has timebetter.” when it felt impossible for me LareneS.S. Larene much

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to hold my neck up. I feel so much

Success!

by Karen Giles-Smith

Jack Mettler Jack Mettler, a third-year medical student, didn’t want to be known as “the fat doctor.” After finding the cooking, eating, and physical activity habits that worked for him, Mettler is better able to relate to his patients’ lifestyle challenges and can offer them tried-and-true tips to encourage healthier habits. Here’s his story: What led you to focus on your own health? It was difficult to motivate my

patients to stop smoking, exercise and lose weight without taking stock of my personal health. It was a “physician, heal thyself ” sort of thing. I’d seen the research showing that when doctors are overweight, patients don’t trust them as much and aren’t as likely to adhere to their recommendations. Also, I’d been significantly overweight most of my life and was getting tired of it. The clincher occurred when I was practicing clinical skills during my first year of medical school and learned that my blood pressure was 140/90—that’s high for a 24-year-old.

Before!

er! Aft

What did you do to “heal thyself”?

I was following a news story about a girl who went from over 300 to about 160 pounds—she lost the weight mostly through changes in diet. I emulated what she had done in my own way, starting in January of this year. Six days a week I ate below my calorie goal and one day a week I ate the number of calories I needed for weight maintenance. Once a month, I splurged, which gave me something to look forward to. I used the My Fitness Pal app to track what I ate. I stopped eating at restaurants as often because I realized that most restaurants serve meals that are close to the daily recommended calorie intake for the average person. I started cooking for myself. I enjoy cooking, and it made the meals more meaningful when I sat down to eat. When I did go out to eat, I found ways to make healthier choices, such as ordering a lettuce wrap instead of a sandwich with bread. I stopped mindless snacking, like eating a bag of chips while working at the computer. I started adding a lot more fiber to my diet. I also went to the gym a little more and focused on cardio. And I practiced yoga every couple of weeks—as much as my schedule allowed.

How would you describe your experience with these lifestyle changes? It

wasn’t nearly as difficult as I expected, especially given the things I’ve tried before. This time, I took foods that I generally enjoyed and swapped them out for similar choices that were healthier, 10

BY THE NUMBERS: JACK METTLER Blood pressure (normal is less than 120/80) Before: 140/90 After: 120/80 Shirt size: Before: XL After: M Pant size: Before: 38-40 After 32-34

like kale chips instead of potato chips. My schedule was the challenge. At the end of the day, I was exhausted but I knew takeout was counterproductive, so I mustered the energy to make quick and easy meals.

What changes have you noticed in yourself? My blood pressure is down to

normal despite the high stress levels and lots of coffee. I feel a lot better and my energy level is a lot better, too. I’ve lost 75 pounds and dropped several clothing sizes. During the transition, I’d buy one pair of pants in a smaller size and wear them over and over.

What keeps you motivated to maintain your healthy habits?

I’m a lot more effective in my profession and I’m able to relate better to patients. My mom lost quite a bit of weight at the same time using several of the same methods—so, we’re in it together. And frankly, I refuse to go back because I already got rid of all my old clothes.

What advice do you give your patients?

That they don’t necessarily need to cut out the foods they love, just space them out: It’s about moderation. I enjoy eggs and bacon or pizza but not every day. Exercise helps, but habits for a healthy weight start in the kitchen.

Do you know someone who is a Success! story? Send an e-mail

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2013

Teeth

Blowing smoke

Is it smart to legalize marijuana from a health standpoint? by Dr. Susan Ma-

ungs are for breathing in air, and air alone. History has proven our lungs to be a horrendous mode of transmission for any drug and we continue to prove this annually with 240,000 smokingrelated deaths a year in the US alone. So in the arguments over whether or not to legalize “medical” marijuana, does anyone mention the downside of legalizing yet another smokable product in the middle of a health care crisis? Whoops! In the mouth, we can spot a smoker from five feet away. Acute/Chronic inflammation, periodontal (gum) disease, nicotine “stomatitis,” precancerous lesions and mouth/throat cancer are what we see. Putrid “perio-breath” is what we smell, chronic cough and hoarse voice is what we hear. Aside from the oral cavity, smoking stimulates cancer of the mouth/throat, pancreas, stomach, bladder, bowel, kidney ovary

“In the mouth, we can spot a smoker from five feet away.” and breast—not to mention lung! Did you know that of the 2.4 million deaths each year in the US, 240,000 are from smoking? Meanwhile U.S. tobacco growers are committed to growing the best tobacco in the world, from smaller croplands than ever before. How? High-tech chemicals (herbicides and pesticides) are sprayed on the leaves to produce bumper crops of tobacco and increase profitability. When the leaves are harvested the wilting and curing process begins immediately. Here’s a problem: any moisture threatens the process so our government lets manufacturers off

the hook — they have never been required to rinse off the bug and weed sprays. Most smokers don’t realize there are over 4,000 dangerous (toxic, carcinogenic and even radioactive) compounds that are rolled into a cigarette and lit on fire to combust in their lungs. Yikes! Here’s what irks me most: as a consumer, I can no longer imagine buying produce that hasn’t been rinsed. The FDA requires it. (Plus we can always take it home and wash it again before eating it.) So why not tobacco? And what about marijuana? It seems inevitable that the commercialization and processing of pot will follow suit. High-tech chemicals to the rescue, to insure maximum profitability. The rising incidence and death rates among young and middle-aged tobacco smokers is well-documented. Haven’t we had enough? Let’s all get in this fight and force the question: Another legal smokeable product? Really?

www.DrSusanMaples.com (517) 694-0353

Congrats to Dr. Susan who was just inducted as a Master Level Clinician in the International Congress of Oral Implantologists.

If you have missing, broken, or failing teeth and would like to consider a permanent and affordable solution, please contact us for a complimentary consultation!

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2013

Mind

Gift-giving stress?

Ideas for making the holidays more enjoyable. by Cynthia Logan, PhD

t’s the time of year again to find that one-of-a-kind gift. If your funds are short or you can’t think of a gift that is unique try some of these suggestions. Turn gift giving into a game or treasure hunt. Children and adults enjoy the twist of finding their present. Making treasure maps can be simple or detailed depending on the effort you put into it. We have a family friend who went all out and turned our son’s gift of cash into a Jeopardy game. He found some free software on the internet for the creation of the game. He then ran it on the TV for everyone’s entertainment. You can make a fishing game using packing peanuts and rubber gloves or a unique fishing pole and magnets. Search for wedding or baby shower games on the Internet. One year I hid money in many pockets of an old pair of jeans, wrapped them up, and included a poem something like this:

“Children and adults enjoy the twist on finding their present. Making treasure maps can be simple or detailed depending on the effort you put into it. These jeans don’t fit me, they are way too small • I can not wear them, I need a trip to the mall • Look well in the pockets, for some real cash • Check every one of them, before you dash! So I may not be the best poet, but you get the idea. The neat thing was that after I did this with our grandchildren, they mimicked me when they gave gifts in their family. For a younger child, I had him answer riddles for cash. You can find some ideas on-line or from a riddle book at the library. Give them the appropriate questions

for their age and the amount of cash. Other things that work are to make up coupons for things such as massages or, cleaning jobs, like doing the dishes or sweeping, mowing, shoveling snow, etc. These ideas can work for children, college students strapped for cash, or adults. I have taken an old wooden box, cleaned it up, put a lock on it and went to the dollar store for pirate coins and necklaces for a pirate-loving grandson. This is one gift he always remembers. How many kids can do that? Have fun with it. It may take some time to come up with ideas. The Internet can be a great resource, and utilize the dollar store to save money. Cynthia Logan Anthony, PhD is a psychologist, limited license, a licensed professional counselor, and a nationally certified counselor with the National Board of Certified Counselors.

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www.healthyandfitmagazine.com • Healthy & Fit

Healthy & Fit Magazine’s

GIFT GUIDE Our gift guide is an annual tradition. Products are tested by a Healthy & Fit Magazine team member to make sure the items fits the bill when it comes to helping live that healthy lifestyle we all want. Be sure to check out the Web sites for more information, and as always, visit with all our advertisers this holiday season.

Eton Rukus XL We’ve tested plenty of Bluetooth speakers for the magazine in the past, but none, and we mean none, have wowed us the way the Eton Rukus XL did. We tried it in our workout room. We tested it outside. We tested it in a gym. We tested it everywhere. The eight wellplaced speakers were LOUD, crisp and sounded incredible. The added bonus of a solar charger and USB port, so you can charge your media device, were icing on the cake. This gift will definitely impress. MSRP: $199 www.etoncorp.com

FX Sport This one is cool! It’s a programmable mp3 player, that not only plays tunes, but can download professional trainers and their custom workouts. The device fits comfortably and is snug on the ear. It’s waterproof (and sweat proof ). Your personal trainer can upload his or her workouts too. It’s a great piece of technology that we had fun wearing and working out with. This is one gift idea that will definitely be unique! MSRP: $149 www.fx-sport.net

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DECEMBER 2013

RunnerBox NuFoots NuFoots are a cross between slippers and flip flops. They’re nice to use and easy to put on. Nufoots are water-resistant, germ-proof and anti-microbial, perfect for public locker rooms, or workouts. Our tester enjoyed her pair. We saw her wearing them all the time!

RunnerBox is a product like none we’ve seen. It’s a box filled with food, coupons, motivation messages and other goodies that benefit runners, or anyone else who is into endurance events. The box is available via a subscription, so bimonthly you’ll get new products delivered to your door so you can try them out. In our box, we had everything from chickpeas and protein bars, to massage balls and blister shields. This would be a fun way to test new products throughout your running season.

MSRP: $14.99 www.nufoot.com

MSRP: $20 bimonthly or one time gift box www..therunnerbox.com

Snowflake Ponytail Hat If you run outdoors in cold weather, or know someone who does, this would be a perfect gift. It’s made of polyester fleece, has a reflective band and keeps a ponytail in the right place. There’s even an extra layer around the ears to keep them snug and warm. MSRP: $28 www.amazon.com

Aqua Jogger This summer, several of our testers took the Aqua Jogger out for a dip. Depending on the effort you put into the workout, this is a nice alternative to running. It’s easy to use: just strap yourself in and jump in the pool. Comes with tips and everything you see in the photo above. We like it, too, because it’s easy on the joints. MSRP: $99.95 www.aquajogger.com

DECEMBER 2013

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Krups Personal Tea Kettle We like our tea at Healthy & Fit Magazine. After all, it’s a healthy drink (and warm for those cold winter days and nights). This tea maker has a one liter capacity. It boasts of an internal water circulation system, that helps bring out the richness of the flavor. It was fast too. We were impressed with the quality of the unit as well. MSRP: $62 www.krupsusa.com

The Medicinal Chef This book is filled with recipes for some of your favorite dishes, only made with healthy, organic ingredients. Each recipe is designed for specific health ailments, like diabetes, high cholesterol and much more. There’s a simple key to follow for each recipe, to make it simple. And we all like simple recipes. MSRP: $24.95 www.sterlingpublishing.com

Ryka Fit Pro These shoes get your attention right out of the box. Their colorful, stylish and feel incredible on your feet. Our testers put the shows through workouts, walks and time on the treadmill. The shoe passed with extremely cool colors!. Ryka boasts of the latest in footwear technology, Resorb, which is designed using Nitrogen-infused rubber for shock absorption, providing women with a consistent and cushioned ride. The Ryka shoe comes several color combinations. MSRP: $84.99 www.ryka.com

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DECEMBER 2013

Ballistic iPhone 5 case The Ballistic Hard Core Series Case is engineered with five layers of engineered drop protection, including a built in screen protector, water resistant mesh over bottom speakers and an extremely durable rotating holster. Fits great on our iPhone, and looks good. A great gift idea! MSRP: $59.99 www.goballisticcase.com

Healthy & Fit Magazine’s

GIFT GUIDE OGIO Golf Bag Cool bags that look good on anyone’s shoulder when walking 18 holes in the summer. These stylish bags will get you noticed! MSRP: $165-$300 www.ogio.com

DECEMBER 2013

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Health

Home gym gift ideas

Man cave? No way. Get healthy! by Justin Grinnell

ome gym equipment can be a great gift for someone during the holidays. My goal is to show you how to get the most bang for your buck when creating a home gym, and more importantly, lay the foundation for some lifelong exercise habits.

the best multi-station strength training tool money can buy.

Every home should have a foam roll or a massage ball of some kind. Our muscles accumulate adhesions (knots) from working out, from being inactive, or from pain and injury.

Resistance Bands

Foam Roll and Lacrosse Ball

TRX Strap

The TRX strap is your all in one multistation strength training tool and costs much less than your typical at-home strength training machine stations. All you need is a door jam or sturdy overhead bar to secure it, and you have

Yoga Mat

You donâ&#x20AC;&#x2122;t have to be an avid Yoga person to keep a Yoga Mat in your home. Yoga Mats take up very little space, can be used for many floors, for kneeling and lying down exercises, and have great gripping capabilities for your feet. These are perfect for people just starting an exercise program, or as a compliment to avid fitness buffs routines. They offer a large variance of tensions, making them work for rehab and strength exercises. Concept 2 Rower

If you already have a kettlebell and a foam roller, all you need now is a good piece of cardiovascular equipment to round out your home gym. The Concept 2 Rower is non-impact, burns a lot of

Scott Abramouski, from State of Fitness, is holding a kettlebell.

calories, requires strength, power and conditioning, and is a great cross-training tool. Kettlebells

Kettlebells take up minimal space and cost less than a weight station. You have endless amounts of exercise options with kettlebells that fit any fitness level.

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Business

A healthy idea

This registered dietician is dedicated to getting you to eat healthy. Karen Giles-Smith

elping folks feel comfy in the kitchen is Katie Mora’s mission. But she doesn’t just want to tell you how easy it is to whip up healthful meals, she wants to show you how—especially if you don’t have a clue about how to cook. Mora, a registered dietitian and communications expert, says she’s always had a desire to help people “live healthy and eat happy” as well as a health-oriented outlook and an entrepreneurial spirit. With those passions as key ingredients, she and her husband cooked up and co-founded thePlate Boutique, a “fun and functional” online kitchenware store. Today, thePlate Boutique’s merchandise is available online—where you’ll also find Mora’s blog—and also in her store located in downtown Mt. Pleasant where Mora and her staff offer kitchenware appropriate for both

Katie Mora is the owner of ThePlate Botique

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DECEMBER 2013

beginner and advanced cooks as well as nutrition education/counseling, and meal planning services. Many of Mora’s customers and clients want to learn to cook but don’t know where to start. Her advice? “First, don’t stress out,” she says. “Relax, take a deep breath, and realize that you’re probably over-thinking it.” Mora offers reassurance that you don’t need to be a master chef to make delicious meals—and you don’t have to start from scratch. To get cooking, Mora recommends starting with the foods and recipes you like and adding to them. For example, if you start with a family favorite, such as macaroni and cheese, you can have fun discovering different ways to make it more nutrientrich, such as adding vegetables. How about adding broccoli and mushrooms? Tuna, peas, and carrots? Black beans and tomatoes? Crabmeat and asparagus? “Once or twice a week, look for a new recipe and set aside time to play around with it,” suggests Mora. “Find out what you like and don’t like, and go from there.”

During a recent visit to thePlate Boutique, Mora shared her favorite kitchenware products that make healthy eating easier and also make great gifts. The Gurgle Pot

Kids (and adults) will want to drink more water (or whatever) when they pour and hear what happens. Available in store and online in a variety of sizes and colors. $22-$42 Can Opener

by Kuhn Rikon, Switzerland This multi-functional can opener is easy to use, cuts lids safely, and comes in pretty colors and patterns. In store only. $18 Pie Dish

by Emile Henry The pie dish and the other bakeware items in this line make foods turn out better, says Mora, which is especially important for those first learning to cook. It goes from the freezer or fridge to the oven. 10 year warranty. Available in store and online. $45

Wooden Cutting Board

by Epicurean

Made from the same material that professional skateboarders use to make skateboard ramps. Dishwasher safe, heat-resistant, eco-friendly, resists etching, easy to store, comes in different sizes and doubles as a serving tray. In store only. $27.50 Soup Mug by The Vinery

Oven and microwave safe. Great for oatmeal, soups, individual casseroles and more. Made in Coleman, Michigan. In store only. $30 And, just for fun: Holy Toast Miracle Bread Stamper

Via toasting, an image of the Virgin Mary is baked onto a slice of bread. In store only. $3.50

If you’d like to know more about thePlate Boutique and what it has to offer, check them out online at: theplateboutique.com

Happy Holidays! Salad is a great part of any holiday meal! Call us today about catering your holiday event with delicious salads and homemade soups, or visit us to get a healthy alternative this holiday season.

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Health

Understanding labels

Decoding the nutrition label can help with healthy habits. by Gina Keilen

ome things are standard on a label. You will always see product-specific information such as serving size, calories, and nutrient content; it’s the values that change. Without knowing what you are looking at (or why you are looking at it), it can be quite confusing. All of these nutrients can affect your overall health in one way or another. Nutrition labels can be powerful tools when used correctly. Use them to help you cut back on nutrients you want to limit; and to help you increase intake of nutrients when need more of them. Let’s break it down: Sample Nutrition Label for Lasagna Where to Start:

The Serving Size and Servings Per Container on a package reflect the rest of the label. Serving sizes are standardized so it’s easier for consumers to compare similar products. When looking at them, take notice especially of how many servings are in each package. You may in fact be eating two, three, or even more servings. Take, for example, toaster pastries. They come two in a pack, which is what most people have in a sitting; however, the nutrition label is based off one toaster pastry, so the information would have to be doubled to reflect your intake. Similarly, in the sample label above, if you divide the lasagna in six slices, but eat more than one, you would have to adjust the numbers accordingly. Try to Limit These:

The nutrients on the top half of the nutritional panel are those that Americans, on average, get their fill on. They are things that, in excess, can result in obesity, heart disease, diabetes, and many other chronic health complications. Calories are the energy of foods. Many people focus highly on this when it comes to weight management as eating more calories than you burn in a day can lead to gaining weight. The number of calories each person should have in a day varies depending on their sex, age, and activity level. Calories from Fat shows how many of the total calories come from just fat. Try to have this be less than half of the total calories—this lasagna 22

Nutrition Facts Sample Nutrition Label for Lasagna

1 Everything starts here ...

2 Try to limit these

3 Try to get enough of these

4 Reference points

Serving Size 1 Cup (227g) Servings Per Container 6 Amount per serving

Calories from Fat 120 Calories 280

% of Daily Value*

Total Fat 13g 20% Saturated Fat 6g 30% Trans Fat 3g Cholesterol 40 mg 13% Potassium 310mg 9% Sodium 960mg 40% Total Carbohydrate 26g 9% Dietary Fiber 3g 12% Sugars 5g Protein 14g 28% Vitamin A 10% Vitamin C 8%

Calcium 15% Iron 8%

Daily Values are boased on a 2,000 calorie diet. *Percent Your Daily Values may be higher or lower depending on your calorie needs.

Calories 2,000

Total fat Less than 65g Sat Fat Less than 20g Cholesterol Less than 300mg Sodium Less than 2400mg Total Carbohydrate 300g Dietary Fiber

just passed. Total Fat is also a key word that many try to limit. There are good fats (monounsaturated and polyunsaturated) that have positive effects on the body. Plan to limit the saturated and trans fats. Cholesterol is only going to be found in animal-based products. While some is necessary in the body (as well as the body makes its own) to make Vitamin D and help build cells, too much can result in serious problems such as plaque buildup in your arteries and heart disease. Sodium recommendations were lowered a few years ago. Again, while some is needed in the body, too much can increase the risk of high blood pressure, heart disease, and kidney failure. Try to get Enough of These:

The nutrients on the bottom half of the nutrition label have the opposite problem of those on the top—these are nutrients the average American does not

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2,500 80g 25g 300mg 2400mg 375g 25g

get enough of. Eating enough fiber, Vitamins A and C, Calcium, and Iron promote a healthy lifestyle and can help reduce the risk of some diseases ( fiber helps with regularity and to lower cholesterol, Calcium helps prevent osteoporosis). Reference Points:

The two reference points sections are related to each other. The % Daily Value is based on a 2,000 calorie diet which is explained a bit at the bottom of the label. Daily Values (DV) are the recommended levels of total daily intake. It is helpful to have a static reference point so we can compare similar products (as long as the serving sizes are the same), see which product is higher or lower in particular nutrients, and see how particular foods fit into our daily dietary recommendations.

Continued on page 26 DECEMBER 2013

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Health

Banning trans fats

FDA proposes to eliminate trans fats to help prevent heart disease. by Gina Keilen

n November, the FDA announced their potential ban of artificial trans fats. This is based on the premise that partially hydrogenated oils (PHO), which produce trans fats, are not ‘generally recognized as safe’ for use in foods. The FDA is responsible for protecting the public health by assuring the safety and security of our nation’s food supply, among other things. Denmark was the first country to ban trans fat in 2003, quickly followed by total bans in Iceland and Switzerland, and many others having amount limitations. PHO formed with liquid oil is treated with hydrogen gas to make a solid. They became popular in fried products, baked goods, and convenience products because of how they increase shelf stability and product quality. They are inexpensive to produce and easy to use. They also help to provide preferred tastes and textures. There have been no known benefits to consuming trans fats and there is no safe

level determined for them. They are linked to raising ‘bad’ cholesterol while lowering ‘good’ cholesterol, as well as increasing the risk of heart diseases and type II diabetes. In fact, the American Heart Association recommends a diet free of them or as little as possible, less than 1 percent of your daily calories. Meaning, if you need 2,000 calories/day, that’s less than 20 calories from trans fats— less than two grams. Given the amount of naturally occurring trans fats in certain meats and dairy products, there is not much room left for artificial PHO. Those naturally occurring would not be affected by the ban. It isn’t yet clear whether these have the same negative consequences. This ban compounds on the FDA’s work back in 2003 that required artificial trans fats to be listed on food labels. Looking at just the label may not be completely indicative of the trans fats though. Manufacturers only need to list it on their labels if there is more than 0.5 grams per serving. While that seems minor, it adds up and it doesn’t take

much to increase one’s health risks. Look for “partially hydrogenated” in ingredient lists to see if products contain trans fats. Because of their negative connotations, many food manufacturers have voluntarily decreased or already eliminated the trans fats in the items they produce or sell. While the removal of trans fats is a good step for our nation’s health, it’s important to note what they are being replaced with. Some companies have looked into replacing the PHO in their products primarily with saturated fats, also a problem in the average American’s diet. Saturated fats have been associated with an increased risk of heart diseases and diabetes. “It isn’t necessarily a healthier swap if you still eat more saturated fats than recommended by the American Heart Association,” Ronda Bokram, Registered Dietitian of Olin Health at Michigan State

Continued on page 26

On the cover Christina Bossardet, 43, of Grand Rapids, spends hours a week driving across the state, including the Lansing area, for her job at West Bend Mutual Insurance Company. Keeping fit requires that she find time to care for herself, but she learned the hard way that it is well worth it. “A trainer did an evaluation of my fitness level when I turned 40 and thought I was pathetic,” she said. “I had to make a change.” She started that change with a healthier diet that limited sugars and carbs, increased protein, and was coupled with heavy lifting workouts two to three times a week. She said she only lost 15 pounds off her 5’11” frame, but she also dropped five inches from her waist and four inches from her hips. “I sleep better, am stronger and feel great. It’s amazing!” she said. “I’m never going back to the way I was.” Her advice: “Get out of your comfort zone and challenge yourself. I was comfortable with whom I was and yet I wasn’t healthy. My trainer, Debbie, challenged me to get out of the comfort zone, because that’s where the magic happens. And she was right.” 24

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2013

Health

Easing TMJ pain

Complimentary care to help relieve symptoms. by Christine Reay

he National Institute of Health (NIH) states that over 10 million people in the United States suffer from TMJ problems at any given time. Locally we have been treating an increased number of patients who are complaining of TMJ symptoms. Massage and chiropractic care are two ways that can help those who are suffering from pain due to TMJ syndrome. What is TMJ syndrome? The jaw, or temporomandibular joint (TMJ) connects the mandible to the skull’s temporal bone and contributes to biting, chewing, swallowing, speaking and making facial expressions. In other words, you use this joint almost constantly and it is susceptible to clenching, grinding and over use. Other causes include injury, dental work, whiplash, arthritis, sinus or ear infections, and stress. Pain is the most common TMJ symptom and can be an ache in the jaw

joint and nearby areas including the ear. Additional symptoms can include: • Headaches • Clicking, popping or grating sounds in the jaw joint • Neck, shoulder and back pain • Inability to open the mouth comfortably How does massage help with TMJ pain?

problems. Initiating the body’s relaxation response can have a significant impact on reducing jaw tension. • Acupressure includes massaging the meridians around the jaw to increase circulation and relief of TMJ symptoms. How does chiropractic care help with TMJ pain?

Chiropractic treatments for TMJ problems focus on relieving tension in the muscles surrounding the joints themselves. In some cases, misalignment of the jaw, due to whiplash, poor posture, or back problems, can cause TMJ pain. Chiropractic adjustments to the neck, upper back and joints in these areas can help to relieve tight muscles which reduces the amount of stress put on the jaw.

Massage therapists use their fingertips to work into the fibers of muscle, find and release points of tension. The following types of massage may help: • Craniosacral therapy involves gentle massage of the skull bones and scalp. Nerve endings are stimulated which can be soothing and help to lessen the pain waves they are transmitting. • Neuromuscular therapy applies pressure to trigger points in the jaw Orange Color Make up muscles and can help relieve spasms. Cyan 18.80 • Swedish Massage, or full-body massage, can help with stressMangenta manage- 69.20 Yellow 72.70 ment, a major contributor to many TMJ

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Nutrition label

Continued from page 22

The DV also helps to make balanced choices throughout the day. Looking above, one slice of lasagna fulfills 40 percent of the recommended daily amount of sodium. If you have something higher in sodium or fat at one meal, try to have something lower in those nutrients at another time of the day to help balance it and stay below the 100% value. Some nutrients, such as trans fat and sugar, do not have DVs. This is because a recommendation has not been set. Keep your trans fat as minimal as possible for a healthful diet because of its relation to various health concerns. There is also not a recommendation for sugar, but be watchful of where the sugars are coming from. There is a difference between added sugars (corn syrup, high-fructose corn syrup, dextrose, sucrose) versus those that occur naturally in fruits or milks. Some nutrients have upper daily limits which means it is recommended to stay below that number on a total daily average; these are indicated on the bottom with a goal of “less than.” So, looking at the label, it is recommended to have less 20g of saturated fat for an entire day. If you have one slice of lasagna, you’ve consumed 13g (65 percent) of your total dietary intake of saturated fat. If you have two slices, you’ve gone over the recommended daily amount. On the contrary, nutrients like total carbs and fiber do not have a daily upper limit, but it is recommended to eat at least a minimum of them (e.g. 25g of fiber, 300g total carbs). Ingredient lists will tell you what’s in the product you are eating. They are listed in descending order of weight, so there are more of something listed at the front of the list versus the end. Aim for short ingredient lists that are filled with whole foods and try to get products where you can read all the ingredients as much as possible. Nutrition labels can be an effective tool. Knowing how much of what nutrient you are putting into your body puts you in the drivers seat of managing your health.

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Trans fats

Continued from page 24

University notes. “One product may not have much of an impact, but a greater quantity over a time span could. Considering eating a variety of foods, including those freshly prepared, where trans or saturated fats are not a concern. While many companies have made it evident that products can be made without trans fats, it didn’t come without extensive product testing and development. A ban could prove most difficult in the bakery world. “We have tested a lot of ways to eliminate all of our trans fats, but in some products, we do not get the same high quality results. The tenderness and flakiness are sacrificed,” a local bakery reports. “It’s much harder to get the ‘lift’ out of some cookies and cakes.” If the FDA follows through with this proposal, PHO would be considered a food additive and could not be used unless authorized. Companies would have to prove the oils they are using are safe to eat, which would be a giant hurdle considering almost all of the scientific research done thus far has indicated the opposite.

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Produce of the month: Turnips

by Gina Keilen

What are they?

Turnips are a cruciferous vegetable related to kale, collards, cabbage, and broccoli. Their leaves are smaller and more tender than collards with a slightly bitter, yet delicious, flavor. Turnips are commonly white where they were underground, and then purple, red, or green where they’ve seen sunlight. Turnips are freshly available in Michigan from JuneNovember.

How to select and store:

Turnips are best to pick when they are smaller as they are sweeter. As they get bigger, they develop tougher skins and stronger flavors. When buying turnip greens, look for bunches unblemished, crisp, and dark green. If you buy greens with the roots attached, remove them from the root and store them in separate plastic bags in your fridge’s crisper. When buying the roots, look for those that are creamy colored with a violet ring around the top. They should be firm without blemishes and feel heavy. Like most root vegetables, turnip roots keep well over a several month period when in a cool, dark, and dry place.

What do you get from it?

Turnip greens, helpful in heart and lung health as well as arthritis, are an excellent source of Vitamin K, A, C, and E, as well as fiber, calcium, and folate. The roots are high in Vitamin C and can help with digestion and detox.

How to prepare and cook:

Rinse turnip greens under water and chop them into equal sizes for even cooking. Smaller leaves are preferred because they are less bitter. If the leaves are bitter, after boiling them, pour the water off of them and replace it with fresh water. Turnip roots should be cleaned and are usually preferred peeled. They can be roasted, mashed, baked, sautéed, grilled, or added to soups or stews. They are commonly cooked, but can also be eaten raw. The “hot” flavor associated with larger turnips lends them to being mixed cw-feb2013-R2.ai 5 3/26/2013 5:53:35 PM with other root vegetables.

Turnip and Greens Soup

Peel turnips and chop into small chunks. Set aside.

• 3-4 turnips and 1 bunch of turnip greens • 2 small onions, finely chopped • 2 cloves garlic, thinly sliced • 2 Tbsp olive oil • 2 slices bacon, finely chopped (optional) • 4-6 cups chicken or vegetable broth, depending on how “soupy” you like your soup • Salt and black pepper

Heat oil in a medium pot over medium high heat. Add bacon and cook until it starts to render its fat. Add onions, sprinkle with salt, and cook, stirring occasionally, until onions are soft, about 3 minutes.

Remove greens from the turnips and wash and rinse. Cut into thin strips, and set aside.

Reduce heat to a steady simmer and cook until turnips are tender, 8-10 minutes.

Source: www.localfoods.about.com

Add garlic and cook, stirring, until fragrant, 1 minute. Add chopped turnips and broth. Bring to a boil.

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Fitness

Practical gift giving

Twelve days of gifts for the fitness-minded individual. by Lisa Marie Metzler

eriously, what are we going to do with a partridge in a pear tree or 10 lords a’leaping? I have a more practical list of gifts you can give to yourself and others during this holiday season. On the First Day of Christmas be a N.E.A.T. freak. (Non exercise activity thermogeneis). Ongoing research at the Mayo Clinic found that we can burn up to an additional 800 calories a day by simply getting off our butts. Instead of sitting all day at work, get up and walk around. Take the stairs two at a time or do squats and lunges while waiting for copies. Apply the same principle at home. Go caroling. Help someone hang their outside lights, pace while you talk on the phone. Do bench dips, counter push ups and crunches while baking. On the Second Day of Christmas have a blue Christmas. A study in the Journal of Consumer Research found people who ate from plates that matched the color of their food, ate more of the food. Since blue is least likely to match any food, you’re likely to consume less calories if you eat from blue plates. On the Third Day of Christmas rock around the Christmas tree. If the toll of the holidays is stressing you out, cut loose and play Mariah Carey’s, All I Want for Christmas. Try a whiff of orange or peppermint to calm and lift your mood. Studies also show looking through old photo albums boosted people’s moods. On the Fourth Day of Christmas spend more time merry making and prep your veggies for snacks and cooking when you get home from the store. In one sitting, you’re done for the week. Meal prep time is cut in half, and snacks are ready to grab and go. On the Fifth Day of Christmas forget buying Uncle Si a chia pet for the office party exchange. Eat chia seeds instead. They contain maganese, calcium, fiber, Omega-3 fatty acids and oxidants. Before you roll your eyes, chia seeds are virtually tasteless so you can add them to anything! Use them ground 30

or whole but remember they plump up in liquid. On the Sixth Day of Christmas cut back on booze and snooze. ‘Tis the season to indulge in a nightcap. You may feel drowsy at first but you won’t get your 40 winks because alcohol can interfere with your sleeping patterns by affecting your body’s circadian cycles, which regulate sleeping and waking. Don’t drink too close to bedtime and drink a full glass of water after your last cocktail. Before you hit the hay, put on the kettle and brew a cup of caffeine-free herbal chamomile, lavender or passionflower tea. On the Seventh Day of Christmas play in a winter wonderland. Rent some snowshoes, cross country skis or buy some traction aids for your shoes and boots. Spend an afternoon building a snowman or fort with the kids. On the Eighth Day of Christmas don’t forget to stock up on those 12-ounce bag of cranberries before they disappear. Freeze them and enjoy them later in quick breads, muffins and salads. These tiny berries are chuck full of vitamin C and boost the most antioxidant activity among common fruits. They also pack powerful phytochemicals and inhibit human cancer cells.

Healthy & Fit • www.healthyandfitmagazine.com

On the Ninth Day of Christmas run Rudolph run! Try a HIIT (high intensity interval training). It’s a workout that has alternating periods of short intense anaerobic exercise with less intense recovery time. HIIT consumes more oxygen than when you do slower, long-distance exercise. The increase in oxygen increases your post-exercise metabolism. An example would be 1 minute of walking then 30 seconds of jogging. Do this for 20-30 minutes. On the Tenth Day of Christmas check your list then toss it. It’s OK, just for December to scale back and give yourself the gift of time. Cut back on social media. Say no to baking 100 cookies and let the kids wrap presents. Book a massage or take a holidaythemed Zumba class. On the Eleventh Day of Christmas be an angel. Host a holiday party and ask guests to bring non-perishable food to donate to a local food pantry. Pick out a silly card and mail it someone as a fun hello. Ask the social worker at school for a needy family to adopt and buy gifts and food for them. Compliment a stranger. On the Twelfth Day of Christmas have yourself a merry little Christmas and a happy and healthy holiday season!

DECEMBER 2013

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