Healthy & Fit DECEMBER 2019 HEALTHYANDFITMAGAZINE.COM
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Jasmine Garcia Here’s one mom who has embraced a healthy lifestyle
Fitness tips & motivation
Adenoids & tonsils
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You and the flu... ... here’s what to do
Feeling holiday pressure? Ideas on how to make the season merry
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Contents DECEMBER 2019 | VOLUME 15 | ISSUE 9
Fit Features P11
On the cover: Jasmine Garcia Kevin Lartigue
Tonsils | P12
Cover photo credit: Erica Spencer Photography
Editorial P10
Weight training is for everyone It’s good for the body and mind
P12
Tonsils or adenoids need to go? Dr. Maples weighs in
P13
Don’t wait for 2020! Get on track now, before the new year
P14
2019 Gift Guide It’s back! Check out this year’s gift guide and get some ideas for the healthy and fit people in your life!
P16
Rotate the core Keep your body strong with core rotation exercises
P17
Dealing with holiday stress Manage the stress this year and have fun!
P18
Fortify yourself against the flu Tips on how to keep the flu and colds away
P20
Positive leadership It’s the key to self-fulfilment
P21
A pain in the foot? Plantar fasciitis can slow you down. Here’s what you can do
P22
Healthier skin Enhance your beauty with Vitamin E and a skin routine
Holiday | P17
Flu | P18
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ABOUT US
DECEMBER 2019
Our contributors
Justin Grinnell, BS, CSCS Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Tom Matt
Taylor Morgan
Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.
Taylor is the member experience manager and personal trainer at Anytime Fitness, Haslett . Reach her at 517.977.1444.
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Susan Maples, DDS, MSBA
Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.
PRODUCT SPOTLIGHT: A breath of fresh air
CLAYDRY DEODORANT Smell and feel fresh during your holiday travels! Did you know that clay will absorb those underarm odors? If you’re looking for aluminum-free, vegan options in deodorant, look no further than Zion Health’s variety of ClayDry Deodorants that use essential oils and ionic clay minerals to keep you fresh. They come in scented and unscented varieties, too. $7.99 | zionhealth.com
Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.
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PUBLISHER
BY TIM KISSMAN
Grocery apps can help with healthy eating
P
urchasing groceries through an app on my phone has spoiled me. Well, actually, it’s accomplished using a couple of apps, and I love it. The idea that I can plan meals for the week, recline on my couch while watching TV and actually select grocery items to be delivered within an hour or two is awesome. It has also helped with my healthy eating choices. Keeping fresh food in the house, especially fruits and veggies, can be daunting. I’m always running to the store. Now the fruits and veggies TIM KISSMAN come to me. But Tim, what about the human interaction of being in the store? Bah humbug. Just kidding. Wait, not really. The idea of shopping, sometimes, is painful. Long lines and broken scanners drive me up the wall. However, I do miss the interaction with people I haven’t seen in a while. Who doesn’t like a long conversation in a crowded supermarket aisle? But Tim, what about the quality of the produce and meat? I worried about this, too, at first but took the leap. You can actually indicate preferences regarding size, how ripe an item should be, and more. The shopper even sends pics if you want. I can’t tell you how much I like this. Eating healthy has always been a hassle, requiring plenty of trips to the store to maintain a supply of fresh food items in the home. Not anymore! Not if you order from home. But Tim, isn’t it more expensive? Good question, disembodied voice. I’ve come to realize that any additional cost for the service is offset by the expense of extra items that I would throw into the cart at the store, my time and gas, etc. With the app, you get what you order. That’s it. If you want the bag of candy, or poor food choice, it’s now an extra effort. You’ll have to go to the store to get it. Will power is much easier when it comes to a phone app. Meal and food delivery choices are everywhere. With people becoming more comfortable with online and app orders, this trend isn’t going to go away anytime soon. This has been a lifesaver, with my family’s busy lifestyle. We’ve placed orders on the way to sports tournaments and had food delivered to our room, saving money. We’ve also placed orders on the way home, to have groceries delivered within hours. So easy. And, I try to exercise in the time it takes my shopper to fill my order. Talk about working smarter not harder. Give it a try! Happy Holidays and enjoy the issue.
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Healthy & Fit
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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
EvE CHRiSTmAS ! TRADiTion
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FITNESS
BY TAYLOR MORGAN
Weight training is for everyone! It’s good for the body and mind
W
hat comes to mind when you think about weight training? Does it involve a bunch of big guys in the gym, lifting massive amounts of weight, grunting and sweating? If it does, I want to give you some insights on all of the things weight lifting can be and what it can do for you! When I say you, I mean anyone: men,
women, teenagers, adults, seniors, etc. Many of us go into a gym with a specific goal in mind. The major one is to lose weight. What if I told you that can involve more than just a treadmill or an elliptical? Cardio equipment is great for burning a lot of calories but building muscle through weight training can burn more. It takes more energy (calories) for your
body to maintain muscle than it does fat. Another goal people have is to live a healthier life and weight training can help with this, too. Lifting weights in a gym can provide numerous health benefits including: building stronger bones, lowering blood pressure and improving balance and reflexes. The last common goal I’d like to talk about is just getting the body moving. Sitting at a desk all day can be taxing on the body so it is important to
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give the mind a break and get your body engaged. Incorporating weight training into your weekly routine can strengthen the mind, help increase cognitive abilities such as memory and focus as well as help you de-stress. Bottom line: weight lifting can be for everyone, no matter the age, the gender or the goals. Get out of your comfort zone, try new things and enjoy your fitness journey. You won’t regret it!
Taylor Morgan is the member experience manager and personal trainer at Anytime Fitness, Haslett . Reach her at 517.977.1444.
FIT FEATURES ON THE COVER: Jasmine Garcia The mental and physical benefits of working out and eating healthy keep Jasmine Garcia, 41, on course for her busy lifestyle. Garcia, who is a special needs paraprofessional at Galewood Elementary, said energy is high and outlook is more positive when she stays active. “I love the fact that, when I focus on staying fit and healthy overall, I just feel better about myself mentally and physically,” she said. “I have always felt the need to work out as I have a lot of extra energy to burn. It’s very hard for me to sit still. It’s important for me to carve out that special time for myself to work out because that helps me to feel more balanced.” Garcia, who has three children at home and one engaged to be married, said she is a faithful bootcamp attendee. A boot camp workout consists of several stations or activities, like pull-ups, push-ups, lunges and more. It’s essentially a type of interval training — bursts of intense activity alternated with intervals of lighter activity. “Bootcamp is super intense and I love the challenge,” she said. “The idea of working out as a group encourages me and causes me to push harder.” She said her diet is good, eating four meals a day and trying to focus on protein, fruits and vegetables. “I definitely feel the need to cheat sometimes, but I purposely stay out of the junk food isles at the store,” she said. “I refuse to buy that stuff. If it’s in my house, I will eat it!” Garcia said that trying a group class, like a boot camp, is a great way to start on your fitness path. “You will make friends who will encourage you and hold you accountable to achieve your goals,” she said. ” I find that working out physically causes me to want to eat healthy. I don’t like the idea of throwing away all the hard work that I accomplished at the gym that day, or even the week.”
Kevin Lartigue Kevin “Tique” Lartigue, 52, of Okemos, is the owner of Pilates Dwell, a classic Pilates studio, and is also a part-time instructor at the Michigan Athletic Club. Lartigue said one of the challenges he faces as a studio owner is to lead by example and live a healthy lifestyle. “I strongly believe that as I age, working out will not only help to maintain a quality of life, but also maintain strength and flexibility as well.” In addition to his Pilates classes and training, he likes to walk or jog daily and work in strength training, when he can. “I mostly do specific exercises to keep my body balanced from either over training or from mundane daily routine. I focus on strengthening muscles that don’t normally get worked and/or are under active,” he said. “I strongly believe the daily practice of Pilates, plus strength training with specific compound movements, keep the muscles guessing and maintain overall balance and strength.” He said he tries to eat as healthy as he can and practices everything in moderation. “If I’m training for an athletic event or just trying to maintain weight, then the meal choice is in proportion to that goal,” he said. “I do enjoy a glass of wine or a cheat meal here or there. In the end though, I work in fitness studios and gyms where the mirrors are unforgiving… that always seems to put me in check! The mirror doesn’t lie!”
Do you like our Fit Features? Think you’d be a good story? Then, we want to hear from you! It’s easy to get a hold of us, too. Follow us on Facebook and send us a direct message or send an email to tim@ healthyandfitmagazine.com
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TEETH
BY DR. SUSAN MAPLES
Tonsils or adenoids need to go? Dr. Maples weighs in
M
ost of us give little thought to our tonsils or adenoids. They are little glandular pink lumps in the back of the throat, nose and tongue. As part of the immune system, they’re able to filter the toxins and pathogens we breathe through the air. Some of us get recurring tonsillitis or ear infections prompting doctors to recommend removal. But there is another reason for removal. Enlarged tonsils and adenoids, even without chronic infection, often serve as an obstruction to breathing through your nose. Turns out, 24/7 silent nasal breathing is a major sign of health. Your nose has compartments (turbinates) that release gasses to cleanse the air. Mouth breathing instead enlists tonsils and adenoids to filter the air, and they can become enlarged and obstructive. If you witness open-mouth or noisy breathing in your child, consider inquiring about the possibility of AT surgery. Airway astute dentists and physicians consider this a responsible defense against the progression to Sleep Disordered Breathing and Obstructive Sleep Apnea.
So, If your kiddo demonstrates mouth breathing, noisy breathing, snoring, restless sleep, ADHD, defiant/agitated behavior, learning deficits, daytime sleepiness, insomnia, or bedwetting, seek a consultation with a dentist or physician who is part of a pediatric airway team. We will evaluate oral/ facial structures including, tonsils, adenoids, restricted and underdeveloped tongues and deficiencies in mid-face development. Collaboration cures! Let’s help your child get a healthy amount of sleep and oxygen.
Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.
Our mission is to help each person take a significant step toward his or her desired oral and overall health.
Learn more mouth body connections…
www.DrSusanMaples.com 12
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HEALTH
BY MOLLY NEVINS
Don’t wait for 2020! Get on track now before the new year
T
he saying “New year, New you” is great, but how about “New day, healthier you?” Why not start right now? Sure, December is one giant celebration and diet sabotage…but if you have a routine established ahead of time, you have a much higher chance of fighting the odds. There are a lot of reasons not to start today, but here are a few reasons you should: 1. Exercise reduces stress, which can help you better manage the holiday stress as well as keep you from stress eating. 2. When you are on an endorphin high from your workout, you’re less likely to grab something unhealthy to eat. You don’t want to undo all of that hard work! 3. If you do make an unhealthy choice, at least you’ve done some movement beforehand to help create a bit of a calorie deficit. 4. If you keep putting a routine off, it becomes a much bigger deal in your mind. Getting healthier shouldn’t be
stressful, it should be exciting. The day you take that first step, you will really lift that burden. Don’t you want to go into this season feeling proud and positive? So now that you’ve got the “why,” let’s figure out the “how.” The first step is the hardest. You need to figure out if you want to join a gym, take classes, do home workouts, walk the mall, etc. While you are doing your research and figuring out your options, you can get started on the healthy eating portion. There are so many “diet” options out there, it is easy to get overwhelmed. Start simple! 1. Be mindful of everything you put in your mouth. Some people like to journal, some like to use apps, or if nothing else just make sure you realize what you are eating and when. 2. Cut or reduce the junk! I’m talking about the stuff that is easy to identify as such (soda, cookies, candy, donuts, processed carbohydrates like white pasta and bread). Of course there will be more of that around this time of year, but if you eliminate it from your regular routine
it won’t be so bad to indulge on a special day or two. 3. Add veggies and fruit. When you are first starting, don’t get overwhelmed by measuring. Just make an effort to add a vegetable or a fruit to at least two of your meals/snacks every day. This is a great first step to incorporating more healthy foods. 4. Lastly, drink more water. Be mindful to drink when you wake up, before bed, and at regular intervals throughout the day. You will feel more satisfied, a hydrated body is a happy body, and you will probably move more (extra trips to the restroom if nothing else). The bottom line is, enjoy this month. It is a wonderful time of year, filled with excuses to see family and friends. It is also still the right time of year to take care of yourself and get/stay healthy. A healthy lifestyle is not all or nothing, and December is no exception to that. Start working on a healthier you, today!
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e d i u G t f i G The 2019
Mad River TR
The Mad River TR is an extremely comfortable train running shoe. Saucony added a PWRFOAM midsole and EVERUN topsole for continuous cushioning throughout the run. The best part of the shoe, though, is the sole. It looks like a snow tire. It’s called PWRTRAC, a tacky rubber, combined with a dual compound outsole, and rugged directional lugs. Very fun shoe to wear.
Cost: $110 • info: saucony.com
Trophy Alta bike rack An interior design piece that looks good with or without the bike! Made in England from solid steel and 100% recycled eco wood, it will hold your bike out of harm’s way, with soft foam pads to protect the frame. It is suitable for road, mountain, hybrid, ladies’ frames and children’s bikes.
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Smart backpack RoadwareZ is a smart backpack and app that allows cyclists to enjoy similar safety features found in cars like: continuous day and night digital lighting (like headlights), automated, visual digital turn signals and brake lighting, GPS tracking and navigation and an automated emergency notification system that will send SMS messages to your pre-programmed contacts and provide your exact location. It also has a built-in microphone to activate hands-free voice control features and blue tooth connectivity.
Cost: from $249 info: roadwarez.com
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Power Plate DualSphere The Power Plate® DualSphere™ is perfect for effective, concentrated massage. Featuring a unique contoured shape and exclusive textured design, the DualSphere is ideal for targeting hard to reach areas including feet, neck and back to help relax and rejuvenate tight and sore muscles, release fascia and promote blood flow to help you prepare faster and recover quicker.
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Dr. Segal’s energy socks If you’re looking for a quality compression sock, look no further than Dr. Segal’s energy socks. The anti-bacterial, cotton blend, terry cushioned sock is incredibly soft and comfortable to wear. The socks come in several colors and patterns and feel great.
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Recipe book If you have a pressure cooker, chances are you are always on the hunt for new recipes. Well, look no further. There are 175 easy-to-understand recipes in “The I Love My Instant Pot Affordable Meals Recipe Book.” Your pressure cooker is designed to make your life easier, this book shows you how. Great gift idea.
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FITNESS
HEALTH BY JUSTIN GRINNEL
Rotate the core Keep your body strong with core rotation exercises
T
he complexity of the human body seems to be endless, especially when it comes to movement. The body was designed to perform a multitude of tasks requiring each of its parts to work together. If one part of the body is off, it can make it harder for another to do its job. The optimal thing to do is to include a variety of fitness tasks into your regimen. This is especially true for core training. Exercises such as planks, sit-ups, roll-outs, press outs, all work on strengthening muscles in the core. However, it does not take care of all the dynamics of the core. While you can increase rotational power and strength by doing these types of exercises, they won’t do it all. Here’s why. There are two different things the core muscles do, in general: Anti-rotation: The ability to stabilize the lumbar spine and prevent it from rotating. The excessive rotation at the lumbar spine can potentially cause lumbar issues. Rotation: The ability to generate and transfer energy from the core to the overall torso and limbs in the transverse plane. The body also moves in three different planes of motion: Sagittal This plane divides the body into right and left sides. Movements in the sagittal plane are flexion and extension. You can move forward and backward or up and down. For core training, think roll-outs and sit-ups. Frontal This plane divides the body into front and backsides. Movements in the frontal plane are abduction and adduction. You can move side to side. For core training, think side planks. Transverse This plane divides the body into top and bottom halves. Movements in the transverse plane are rotational, both internal and external rotation. This is where rotational core training comes in. While anti-rotation exercises do help with this plane of motion as it is resisting rotation in the transverse plane, it does not take into account the proprioceptive component of rotation. This is where you can add a band or pully workout into your repertoire.
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Pulley rotation
Band rotation
Band/Pulley Rotations 1. Adjust the pulley handle or band to about chest height. 2. Step out and away from the attachment site. 3. Stand with your feet about shoulder-width apart, arms straight and very stiff in front of you about shoulder height. 4. You must brace the entire body during the exercise so that you move as one unit. 5. In one movement, twist by moving your entire body as one unit by using your hips and turning your outside foot (see picture for proper foot movement). If you are rotating to your left, your right foot should turn in, and vice versa. 6. Make sure that you DO NOT rotate by using your arms. Keep them static. You must also be sure to not rotate at your waistline. As described above, you do NOT want to rotate much at your lumbar spine. You are rotating at your hips, which in turn rotate your torso. 7. After you rotate at explosive speed, pause for one to two seconds, then return to the start position slowly and repeat the steps on the other side.
BY KATHLEEN GREGG
HEALTH
Dealing with holiday stress Manage the stress this year and have fun!
W
ork to have realistic expectations. Our culture romanticizes the holidays as a time when all seems right with the world. Everyone tends to become overwhelmed and stressed out at times. The holidays for some of us can become extremely stressful and that can have adverse health consequences affecting many of the bodily systems. Learning how to manage your stress will make it possible to have a much happier holiday season. There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively. Try these: Plan ahead. Prepare meals ahead as much as possible. Create shopping lists to minimize trips to the store. Put yourself first. Don’t accept responsibility to single-handedly plan and execute all family and social events. Keep your finances in check. Es-
ber our loved ones that have passed. Embrace the joy and happiness of these memories, if you can. Indulge in moderation. Excess can always contribute to stress. Moderate your activities like entertaining, social activities, eating and drinking, and spending. When it comes to stress, it’s important to listen to what your body and mind are telling you. If a situation is too stressful, give yourself permission to remove yourself from the situation.
tablish a budget for gift giving, traveling, and entertaining and stick to it. Honor loved ones you have lost. Holidays are a good time to remem-
Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or email:
drgregg@healthmattersmi.com
IN GREATER LANSING— WE ALL LOVE THE GAME Did you know that over the last 10 years the Greater Lansing Sports Authority has grown sports events in our area by 272%? The GLSA is a full-service sports commission with a passion for bringing in and supporting sports events of all kinds. Offering premium venues, team-friendly dining and convenient lodging the Greater Lansing area is the best choice for your next event. Contact us and work with the GLSA today!
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FIT BITS
BY LISA MARIE CONKLIN
Fortify yourself against the flu Tips on how to keep the flu and colds away
F
lu season peaks between December and February. According to the CDC, around 42.9 million cases of flu were reported in 2018—and that doesn’t reflect the people who suffered at home and didn’t see a doctor. Of the millions of people that suffered from the flu, around 647,000 ended up in the hospital. Here’s how to fortify yourself against the flu and colds. Flu shot Let’s start with the obvious—the flu shot. Even though reports of the flu vaccine in previous years show the vaccine as being somewhat ineffective, the CDC recommends you still get the vaccine because it lowers your risk of serious complications or dying from the flu. Scrub like a surgeon The main way flu is transmitted is by personal touch, or touching something that a person with the flu has touched. That’s a lot of surface area to be worried about, especially in offices, schools, and public transit. It is essential to wash your hands thoroughly after touching these types of surfaces. As in surgeon-like thorough. According to a study by Michigan State University, only 5 percent of people wash their hands for at least 15 seconds—the amount of time needed to scrub away bacteria. Don’t wait to wash We all remember mom reminding us to wash our hands before dinner, but don’t wait until you hear the dinner bell. Unless you’re home alone, it is critical to wash your hands frequently throughout the day. If you can’t get to soap and water, keep a hand sanitizer nearby or in your pocket. Air high-five it Instead of the formal handshake, opt for the air high-five. Sure, this seems a bit extreme, but think about it for a minute. What happens in the minutes after you shake hands with someone who is infected? You go back to your desk and touch your face, rub your eyes, or bite a nail. Those tiny seconds of absent-mindedness could infect you with the flu. So, unless you can remember to wash after shaking, opt for touch-free greetings.
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Don’t spoon with infected people If your partner is infected, don’t sleep in the same bed with them—even if you’ve been sleeping together before the flu. You might still get sick, but experts say the duration of the flu might be shorter if you sleep in the guest room. Be sure to wash the bedding before you hop back in the sack together. Kill germs in your home and office Stock up on alcohol-based disinfectant wipes and make wiping down surfaces your part-time job. That includes things like doorknobs, desk surfaces, phones, remote controls, and light-switches. Merry-making manners Merry-making and mingling go handin-hand this time of year, but it’s ok to be stingy and not share your drink when someone wants to “just take a little sip.” If you’re hosting a party, offer recyclable cups and layout a few Sharpies so guests can claim their cup for the party. Don’t reuse this Coughing and sneezing spread flu germs at lightning speed. Kleenex does help, but only if you don’t reuse them. Yep, that means one cough, sneeze, or blow per tissue. It may seem wasteful, especially when only one small portion was soiled, but it is way too easy to spread germs around from inadvertently touching the wrong part of the tissue the second time you use it. Drop the transmission Some studies show that during the
winter, when the humidity drops to less than 10 percent, viral transmission rises. Yet, when the humidity percentage increases between 40 to 60 percent, the transmission of viral infections drops. It might be time to buy a humidifier. Listen to your gut Research by Johns Hopkins University shows that 80 percent of our immune systems is located in our gut. When enough “good bacteria” isn’t hanging out there, it leaves us vulnerable to infections. Your gut would like you to fortify your body with “good bacteria” in the form of yogurt, Kefir, kombucha, and fermented foods. If none of those appeals to you, try a probiotic supplement. Eat green and yellow foods Zinc and vitamin C are like the first responder’s when it comes to fighting infections, so while you should be eating these anyway, you might want to amp up your quota and fortify before flu and cold season hits. Kale, sweet yellow and red peppers and broccoli are great for vitamin C. You’ll find zinc in foods like beef, spinach, legumes, and mushrooms. Sweat You knew this was coming, right? The British Journal of Sports Medicine showed that people who regularly exercised reported a 43 percent reduction in getting colds than people who didn’t break a sweat. You can thank the infection-fighting white blood cells for it. They can increase and circulate more rapidly with exercise, and help fortify against
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GENERATION ‘US’
BY TOM MATT
Positive leadership It’s the key to self-fulfillment
A
serious question: As a leader, how do you help people become more positive, productive and successful? I believe that everyone, at some level, is a leader. Even if you are a team of one you can still consider leading yourself as the most important path to self-fulfilment. Being healthy and fit builds great leaders. Here are some ideas I like to live by. Listening to concerns Having concerns isn’t negativity. But don’t make promises you can’t keep. Negativity will escalate until concerns are heard. Blind optimism isn’t positive leadership. Being nimble and pivoting from negative to positive Say, “I see what we can’t do. What could we try?” Asking ourselves this question: “Can I fix it?” This helps shift (again nimble and pivoting) thinking. Begin meetings (and family dis-
cussions) with positive affirmations and celebrate small wins Phrase your statements with openers such as: “Where are we winning?” or “When I see you at your best you look marvelous” or “Do you realize what you’re really good at?” Practice positive leadership My all-time favorite: Being a positive soul. Doing this, you invariably will see and expect positivity from others. Seek honest feedback Referred to as 360-degree feedback: managers and leaders (even parents and coaches can benefit here) can utilize a 360-feedback model for self-improvement. This type of introspection opens a path toward a better understanding of our weaknesses and strengths. Ask yourself “What is the value of positive energy, and how can I get better?” Be honest. Be true. Be accountable! Great leaders believe in growth, intrinsically and extrinsically.
Please take one, or all and apply each to family, work and friendships. A great leader is not born, she is a gift and that gift needs nurturing. Positive leadership begins with relationships, sharing the love is the key! Paying it forward works!! Next time think about these: • How important is energizing people in your life? • How can I make energizing people a call to action? • How can we face harsh realities and leverage growth to foster positive energy?
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
WE NEED YOU! COLUMNS
FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.
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We’re making the holidays merry and bright! Reindeer visits, movie screenings, live concerts & much more!
Making Memories HOLIDAY COLLECTIONS
BOOKS
Choose print, eBook, eAudio and more.
MOVIES
Check out a DVD or stream to any device.
MUSIC
Holiday tunes to play or stream.
The magic starts at cadl.org/holiday.
BY AARON HOLLY
HEALTH
A pain in the foot? Plantar fasciitis can slow you down. Here’s what you can do
A
re you experiencing pain in your heel and arch when you get out of bed in the morning? Does this pain worsen with increased time on your feet? If so, you are not alone. A million Americans every year experience symptoms of plantar fasciitis. Statistics show that 10 percent of us will experience this over our lifetime. Plantar fasciitis makes up 15 percent of all foot complaints requiring professional care for both athletic and non-athletic populations. It also makes up 8 percent of all running injuries. With statistics like these, it is no surprise that we see several patients in our clinics with this diagnosis. We know that limitations in ankle range of motion (dorsiflexion) and being overweight (increased body mass index) are the two most significant predictors of plantar fasciitis. The next two best predictors are increased time spent on your feet at work and high volume running. Approximately 80 percent of people with plantar fasciitis will have
resolution of symptoms in a year. Making the decision to seek out physical therapy can significantly increase the success rate and speed up your recovery, often with much improvement in four to six weeks. Treatment should include stretching exercises and manual therapy to improve ankle dorsiflexion as well as plantar fascia, and calf muscle flexibility. Treatment should also include exercises to improve foot and ankle strength and
overall fitness. Research shows that using an orthotic, either custom or prefabricated, can be of great help to support the arch and pad the heel. Studies also indicate that the use of a night splint is helpful if you are experiencing first step pain upon waking. Proper footwear, patient education, and taping are also shown to have benefit. Specialty treatments available at ORS such as the Graston Technique ®(instrument assisted soft tissue work) and the Piezowave (acoustic compression therapy, ESWT) have significantly improved our outcomes with plantar fasciitis cases.
Aaron Holly, MSPT, MTC, is the vice president of professional development and the Okemos clinic director at Orthopedic Rehab Specialists. Reach him at (517) 220-4540.
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(517) 599-5169 We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
Erica Spencer Photography espencer.net • 517.980.4951
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Healthier skin
Enhance your beauty with Vitamin E and a skin routine!
V
itamin E is a nutrient our bodies need to support the immune system and help our cells to regenerate. It also has antioxidant and anti-inflammatory properties that are essential to our everyday health. With a new year ahead, I thought it would be help“You’re never too ful to share some of the old to become benefits of adding Vitamin E to your skin health younger. regimen. I especially find ~Mae West it to be helpful during the winter season. Consider incorporating Vitamin E into your current self-care routine. Here are some of the benefits: Skin health Vitamin E is most commonly known for its benefits of skin health and appearance. At a very young age, my mom introduced me to her Vitamin E skincare bedtime routine. After cleansing my skin, she would share a small portion of her moisturizer along with a drop of Vitamin E. I would gently mix them together and apply to my face and neck. It was not only fun bonding time, but also I learned how to take care of my skin. Thanks, mom! Anti-aging Vitamin E can help reverse the signs of aging and wrinkles while keeping the skin soft, smooth and supple. When applied to your face two or three times a week, it can reduce inflammation and make your skin look younger.
Relieves chapped dry cuticles and lips Keep your lips and cuticles moisturized every day. I recommend you keep Vitamin E capsules on hand. When needed, puncture one and apply the oil to your lips and cuticles. Nourishment Foods high in Vitamin E include sunflower seeds, almonds, peanuts, swiss chard, beet greens, spinach, avocados, butternut squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli. Enhance your beauty by adding several to your next shopping list!
Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Michigan State University and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires. com for a list of her classes.
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