Healthy & Fit DECEMBER 2020 HEALTHYANDFITMAGAZINE.COM
MAGAZINE
Frank Moore This MLB coach stays fit during the pandemic.
!
How to prevent ECC Get a good night’s sleep
Just roll with it Put a foam roller on your holiday list
The annual gift guide is here!
Shift your
attitude!
“ Everything was always very tidy. Then my family noticed how disorganized I had become.” —Theresa, living with Alzheimer’s
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My kid would never vape.
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IN THIS ISSUE
DECEMBER 2020
Contents DECEMBER 2020 | VOLUME 16 | ISSUE 9
Editorial P10
Early Childhood Caries (ECC) The most prevalent disease among children, worldwide
P12
Age-proof your workout Your body will thank you
P14
Just roll with it! Foam rollers are a great way to target problem areas
P16
Moore on fitness! Holt’s Frank Moore shares tips on how to stay in shape
P18
Balancing act Young or old, it’s important to work on your balance
P20
Safety first CADL is making safety a priority
P22
A good night’s sleep Drowsy after another restless night? Try these tips for a good night’s sleep
P24
2020 Gift Guide Unique gift options for fitness-minded shoppers
P26
Worth the risk Recovery time from an injury varies with the patient
P28
Your presence is a present Focus on appreciating others, spreading love
P30
Need a shift in attitude? Music can act as a catalyst promoting a better life
P32
Finding workout motivation Try these tips when you don’t feel like moving
P33
Release the past With Neurofeedback the body can return to normal
P34
Holiday well-being It’s 2020. Take care of you!
AGE | P12
Balance | P18
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!
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Attitude | P30
Reach out to a friend about their mental health. Find more ways to help at SeizeTheAwkward.org
ABOUT US
DECEMBER 2020
Our contributors
Justin Grinnell, BS, CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Cheryl Lindemann
Cheryl is a collection development specialist at Capital Area District Libraries, and a cohost of the Reader’s Roundtable Podcast.
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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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
T-shirts mark the end of an era
I
t’s the end of an era for the Kissman family. For the last time, covering a period of eight years, a Kissman donned a Mason High School red, white and blue uniform. I knew this time would come. It always does. Everything has to come to an end at some point, right? Left behind are cherished memories, bulging scrap books and several Mason t-shirts Sage Kissman (middle) at her signing at Five:1 I’ve worn through the Athletics, in Clio. Five:1 is her travel volleyball years. I’m the dad who always gears up for the team. Club Director Eric Lazowski is on her left. game. In fact, I still have Tim Kissman is in the new purple sweatshirt. t-shirts from when the kids played in youth leagues. It’s impressive and scary in a way. Consider this: My oldest daughter, Autumn, went on to play basketball at Oakland University. She’s in her senior year. Because of Covid, I get to watch her last year of playing organized ball on television. Not happy with that. But I have OU t-shirts to wear. Black and gold. I’ll be there in spirit. My youngest daughter, Sage, just finished her volleyball season at Mason. She’s set to play volleyball in college at Ashland University, in Ohio. She missed half her season because of a positive Covid test on her team. Ashland’s colors are purple and gold. I’m still working on this one. I have time. Sport careers end. Time has a way of doing that. You keep moving up the leagues based on your talent, until you either talent out, age out or move on in life. As a sports parent, I’ve driven thousands of miles (and plan to continue), being there for my kids. As I go through my t-shirt drawer, it’s like my own personal scrap book. I have old coaching shirts, logos that have long been out of style, shirts where there is a cracking logo because it’s been washed so many times. And don’t get me started on the stains and washed in body odor. Some of the games, over the years, have been so stressful I looked like I ran the court! Sports will always be part of the Kissman life. My wife and I both played in college, my kids will have played in college, and I’m sure on some level the legacy will continue well into the future. Sports prepare us for life. I’m seeing it as the physical compliment to the mental challenge of high-level college classes. It’s the recipe for winning in life. For Sage, I’ll be ready to don the purple and gold. For Autumn, who will enter physical therapy grad school when she’s done with hoops, I’ll be ready for the next t-shirt. And thank goodness, all of the shirts I’ll be sporting for the next phase of their life will be new. And smell new. That’s important. Enjoy the issue!
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Healthy & Fit
MAGAZINE
A TITLE OF
KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854
PUBLISHER AND EDITOR Tim Kissman tim@healthyandfitmagazine.com ADVERTISING Kathy Kissman kathy@healthyandfitmagazine.com EDITORIAL REQUESTS tim@healthyandfitmagazine.com DISTRIBUTION REQUESTS (517) 599-5169 SUBSCRIBE ONLINE www.healthyandfitmagazine.com
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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
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FIRST-CLASS MAIL
HEALTH
BY DR. SUSAN MAPLES
Early Childhood Caries (ECC) The most prevalent disease amongst children, worldwide!
C
aries Disease (that causes tooth decay) is a bacterial infection and is 100% preventable if we start with babies. My cavity-prone patients often say something like this: “It’s been this way since I was a little kid. I just inherited bad teeth.” I like to answer… “It’s much more likely that you inherited bad bugs!” The truth is, we’re born with a relatively sterile mouth (and gut), but on our way into the world through the vaginal canal, we get a mouthful of mom’s gut bacteria, and then her skin bacteria from day-one of breastfeeding. Saliva contains another huge ration of cavity “bugs”—both helpful and harmful. The mouth is a home to hundreds of identifiable bacteria strains which we transmit to infants through a single drop of saliva….on a spoon, cup, pacifier, juicy kiss or licked index finger that swoops in to clean up a baby’s mouth. If mom or dad (or any primary caregiver) inoculates a baby with one or
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“The mouth is a home to hundreds of identifiable bacteria strains which we transmit to infants through a single drop of saliva.”
two of the most significant acidproducing bacteria strains, it influences ongoing cavity proneness. Some bugs, like Streptococcus Mutans and Lactobacillus Acidophilus, gobble up sugar even more eagerly than we do, and then excrete acid. We tell our kiddos “These bugs eat sugar and pee on your teeth,” which seems to gross them out, at least for the moment.
To buffer (neutralize) the acid, calcium leaches out of enamel, leaving a white, decalcified weak spot. Then it eventually becomes a divot and the sugar-loving bacteria are allowed to move their party into the cave where they become protected from a toothbrush and floss. Incidentally, the word cavity shares a root with the word cave and is derived from the Latin word cavus, which means hollow. With an ample supply of sugary and acidic foods and beverages at hand, cavity bugs flourish and keep pouring out acid, until they burn their way through the enamel to the inner layer of tooth structure called dentin. Beyond dentin lies the pulp chamber, which houses the nerve and blood vessel. Ultimately, Early Childhood Caries often leads to tooth death, pain and infection. To prevent ECC for your child, avoid swapping spit from age 6 months to 3 ½ years old, and by all means aim for a sugar-deprived kitchen.
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FIT BITS
BY LISA MARIE CONKLIN
Age-proof your workout Your body will thank you
Y
ou’ve probably seen the Celebrex commercial that portrays a mature adult playing with his dog on the beach. The tagline, “A body in motion, tends to stay in motion,” is a good takeaway when thinking of exercise and our aging body. Bad knees, arthritis or a reduced range of motion may make us feel old, that we should throw in the towel, but with a few tweaks and modifications, staying active is doable and more enjoyable!
Reduce the weight This may seem obvious but sometimes we’re overzealous because we want to see quick results. A simple solution is to use lighter weights or your own body as resistance. If hoisting 10-pound dumbbells is too heavy and you can’t complete the reps, try 8-pound or even 5-pound. Or start with heavier weights but pyramid down in the following sets. Dial back the intensity Jumping rope was great fun as a kid but if you can’t belt out Miss Mary Mack while jumping anymore, you can save your knees and breath by simply jumping rope with one foot always on the ground instead of both feet leaving the ground to clear the rope. Exercises that call for running in place can be modified by walking in place. Eliminate the jump in jumping jacks by cutting the move in half and move one leg at a time. Step ups on tall blocks are intense but if you use a shorter block you’ll still feel a good burn. Reps and rest are up to you Interval, circuit, HIIT and Tabata workouts aren’t just for young peeps. Dial back the intensity and increase the recovery time if it’s so brief that you don’t even remember having one. Increase your rest time 15-30 seconds. Or if the interval is 45 seconds and the rest is 15 seconds, decrease the interval to 30 seconds and keep the rest at 15 seconds. Decrease the reps and sets. Do three sets of 10 bench dips instead of three sets of 15. Start with heavier weights but pyramid down with following sets. Options like these are plentiful and ensure these fat burning workouts can still be fun and enjoyable.
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Change the range of motion Push-ups, planks, lunges, and squats are good examples of how changing the angle can modify an exercise. Instead of doing a push-up on your toes, try pushups on your knees, or do wall push-ups. Plank with your hands holding the side of a chair seat or against the wall. Modify lunges and squats by not going as deep. Keep it stable Bosu balls, stability balls, and balance pods are excellent pieces of equipment for stability training but if you’re not quite ready for a balance challenge, eliminate the equipment and seek a more stable surface like a chair, ballet bar or the floor. Unless you’re advised
not to, don’t completely give up balance training, It’s especially important to hone our balance skills to keep our core and back strong and help prevent falls. It can still be fun and enjoyable. Give your knees a break Squats and lunges are tried-and-true for sculpting toned legs and glutes but aging knees aren’t so fond of them. Instead of traditional squats, try using a stability ball behind your back for wall squats. Knees balk at forward lunges but may give you less trouble when you do reverse lunges instead. Deadlifts are another swap for toning the glutes. The knees are slightly bent and soft, while your glutes and abs do most of the work.
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FITNESS
BY JUSTIN GRINNELL
Just roll with it! Foam rollers are a great way to target problem areas
F
oam rolling has become a staple in the sport and fitness community. You can find endless foam rollers and massage gadgets on the Internet to help knead out sore spots on the body. While using a foam roller won’t help cure any injuries, it can provide temporary relief and improve range of motion. So what exactly is foam rolling? Let’s take a quick dive into the basics. The fascial system is a soft connective tissue attaching the muscles, bones, tendons, ligaments, nerves, and blood vessels of the body. Self-myofascial release (SMR) with a foam roller not only massages muscles, but it can also potentially break down soft tissue adhesions (trigger points) and scar tissue within the body, therefore improving the quality of the tissue. While a foam roller will not replace what a good physical therapist or massage therapist can do, it is able to provide some benefits when trying to break up trigger points/tender spots on the body. The primary focus of foam rolling is to physically locate trigger points so the brain can send a signal from the nervous system to the local area and allow it to relax. This assists the muscle to move a little more freely. A trigger point is where a portion of muscle tissue has actually adhered to fascial tissue. Sometimes muscle can actually spasm first and then adhere to fascial tissue. Scar tissue can also create trigger points. There are two types of trigger points: 1) Active trigger points are the ones we can feel even when we are just sitting there. The upper trapezius, lower back, and gluteal muscles are common sites for active trigger points. 2) Latent trigger and tender points, however, go undetected until they are discovered through SMR or through some other form of massage, myofascial release, or active release therapy (ART). Left untreated, trigger points create restriction and asymmetry within the body. Latent trigger points can be the most detrimental because they often are not detected and therefore are not treated. This leaves the body susceptible to inefficient movement, restriction, and overuse type injuries. The foam rolling form of myofas-
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Rock & Roll Rollers come in all shapes and sizes. Justin Grinnell (pictured here) demonstrates a few different body parts you can reach with a foam roller. Talk to your trainer or physical therapist on the best ways to foam roll.
cial release can break up trigger points, soothe tight fascia, and increase blood flow to soft tissue. Foam rollers are inexpensive, starting at about $20 for a quality roller. Rolling can be done just about anywhere at any time of the day. Whether your goal is decreased pain, increased mobility and flexibility, increased health, or high-performance athletics, improving the quality of your movement through self-myofascial release using the foam roller will reach the next level.
Review this video link https:// vimeo.com/214501703 to learn the basics of soft tissue work with a foam roller and massage ball. Justin Grinnell is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
“I ❤ my gym.” Locally owned. Personally invested. We invite you to see why our members love us (and why we love them).
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COVER
Moore on fitness! Holt’s Frank Moore shares tips on how to stay in shape
F
rank Moore, 42, of Holt, is a hitting coach for the Miami Marlins. The Douglas, Georgia native has been with the Major League Baseball team for 13 years. Moore said he makes sure to work out to feel good about himself, and to be able to stay as active as possible as he gets older. “Working out helps clear the mind and relieves the stress that I might be having,” he said. “I live a fitness-focused lifestyle, choosing things I put into my body based on what will help me get the most out of myself each day. Being healthy drives the physical and the mental parts of my life. It helps me stay alert and focused on a day-in, day-out basis. He said running is his main form of cardio. “I love to run every morning to start my day,” he said. “I try to run at least four to five miles every day. I mix up weight training and insanity workouts, just to keep it fresh.” His diet consists of plant-based foods, mixed in with seafood (because he loves it). “I allow myself a cheat day on Saturday, which for me is pizza. I really love pizza and probably could eat it every day. I choose to eat pizza on Saturday because I have my long runs on Sunday mornings. I try to run 10 miles on Sunday. It helps me to have one cheat day. Staying in shape during the season is a double-edged sword. Moore said it’s easier to work out, but eating, especially when on the road, can be a challenge. “During the season it’s actually a little easier to work out because you have a set time each day that you have to be at the field,” he said. “Unlike the off season, you try to spend as much time with your family and friends because you are away for seven months out of the year. But all in all, I think when you plan your workouts and get into a good routine, it becomes easier. The hardest part is the diet during the season. You spend half the season on road trips eating out and can’t cook for yourself.” Staying healthy took on a whole new meaning this season, too. COVID-19 forced players to quarantine. “It was hard. Especially the unknown about COVID-19,“ he explained. “You spend time wondering if you are doing things
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right to protect yourself and to protect others around you. It really forced me to sit down and read more, to better myself in all areas of life. I tried to slow things down mentally and to enjoy the little things in life.”
He said if you’re looking to get active and fit, find a reason and get to it! “Once you find your ‘why’ in what you want out of your life,” he said, “it will make you stay focused each and every day.”
www.healthyandfitmagazine.com
17
HEALTH
BY MOLLY NEVINS
Balancing act Young or old, it’s important to work on your balance
W
e often talk about balance and how it applies to seniors and their safety. This is certainly a very important topic, but balance is also a big deal for everyone. From the time we are learning to hold ourselves up on our tummies until we are trying to walk without assistance in our older years, balance is an integral part of our lives. It is also one of those “use it or lose it” scenarios. If you don’t dedicate time to working on your balance, you will certainly lose the ability to balance well. Most likely, you use balance a lot more than you realize. Think about the number of times you have only one foot on the ground at a time. First and foremost, that happens every single time you walk! That alone is enough reason for you to realize the importance of balance in your life. Now let’s say you’re an athlete. Whether that means you’re an athlete who plays sports or, like most of us, an athlete who trains for a better and healthier life. Running while kicking, throwing or catching a ball, lifting weights, zumba, yoga; all of those things require balance. Not an athlete? You use balance playing catch with your kids (or fetch with the furry ones), carrying baskets around the house, running to answer the phone, and standing up out of your chair. You get the idea. Since we use it so much, we definitely want to work on improving it. You don’t have to spend 30 minutes straight on balance every day. It is so easy to incorporate balance into your daily life. I always tell people to stand on one foot while they brush their teeth — it’s easy and is hopefully something you do twice a day for two minutes each. If you have an electric toothbrush that buzzes every 30 seconds, you can switch feet every time it buzzes. Otherwise, do one foot in the morning one foot in the evening. Do some heelto-toe rocks every time you’re standing and waiting at the microwave, stovetop, or the coffee pot. Try to use just one leg when you stand up out of your chair. Get out of bed without using your hands. Stand on one foot while you scroll social media. The possibilities are endless. If you want to incorporate balance into your usual workouts and still get your sweat on, there are plenty of strength and cardio moves that really
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help with balance. Walking lunges are a wonderful lower body move and require quite a bit of balance. If your balance is really poor you can start with stationary lunges and start walking them once you get more confident. Kickboxing moves are great cardio and will help a lot with balance. Think front kicks, side kicks and knee smashers. These are all things that require you to hold up your body with one leg (and your core) while the other leg is moving. Anything that requires you to stabilize so that you don’t fall over is going to work on, and improve, your balance. Side planks, single leg deadlifts, leg circles, leg extensions, turkish get-ups and plie squats on your toes are some more
examples. These are all moves that are so great for developing muscle and giving you a great workout while really working on your balance as well. So when you are working on your fitness, don’t forget about balance. Don’t wait until you’re older, set yourself up for success now.
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
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MIND
BY THAIS ROUSSEAU
Safety first CADL is making safety a priority
O
ne of my favorite things about libraries is that they are all about sharing. Sharing resources means everyone has access to more information, entertainment and technology than we would on our own. Old-fashioned book lending is perhaps the simplest and most profound example of this concept. Capital Area District Libraries has almost 400,000 print books in our collection, and more titles than any of us could have in our personal collections (even if we wistfully wish we could live in a library). But the pandemic suddenly made this asset one of our biggest challenges. Imagine a restaurant offering curbside pickup but requiring everyone to bring back their containers when they are done. That’s kind of what it is like figuring out how to check out items from the library right now. It’s natural to wonder if it is safe to check out items. Here is how CADL is making every effort to keep our staff and community members safe.
Cleaning plus contactless pickup Keeping staff safe is one of the most important ways to keep our collection safe for members. Social distancing, PPE and increased cleaning and sanitizing procedures are just as important at the library as at other places of work. Contactless pickup is available at all branches for items that have been placed on hold and checked out to you. Of course, our digital collection is always available as well.
Quarantining Even though library items are not a primary virus transmission concern to the Centers for Disease Control, it is still important to minimize risk as much as possible. This is especially true considering how many people served by libraries fall into high risk categories. It’s not possible to trace every item checked out and returned by contagious individuals. And cleaning every returned item is not a good option, because it would damage most of them.
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So how are we keeping circulating items safe? The focus is on quarantining as a natural decontamination method. This method is recommended after a study done by the library service and research non-profit OCLC and the federal Institute for Library and Museum Services, partnering with scientific research and development organization Battelle. The project is called Reopening Archives, Libraries and Museums (REALM), and is the first of its kind done specifically on library materials. The testing looks at how long coronavirus lives on a wide variety of library materials. While many books and AV cases are testing clear of virus in 24-72 hours, the second round of testing found that the virus lives longer in books and magazines with glossy pages, including board books. For this reason, the recommended quarantine time for returned library items is now 96 hours. Many Michigan library cooperatives, and the Michigan Library Association, recommend this
study as the latest, best data available. CADL is not only following this guideline, we have also suspended board book lending, because let’s face it, those items are more likely than any others to end up in a little one’s mouth!
Honoring our communities Hopefully additional research will find that a shorter quarantine period can prevent transmission while we await a vaccine. In any case CADL will continue to follow the most current research and guidelines. The phrase “an abundance of caution” is not just a catchphrase or platitude for us—we believe that informed, science-backed precautions honor the diverse communities we serve. Thais Rousseau is Collection Development Director at Capital Area District Libraries.
MyTime SERVICE
To assure the safety of staff and members, we are offering contactless pickup of library items at all CADL branches. Our new MyTime service makes it easy to schedule a pickup. When your items are ready, just go to our website and choose a date and time that’s convenient for you, at the branch of your choice.
Schedule your next pickup at cadl.org/mytime.*
*Available pickup times and service options vary by branch. You may also call your branch to schedule a pickup.
RESUME & JOB INTERVIEW HELP Need help creating your resume or preparing for an interview? Complete our online form to request feedback or to schedule a virtual appointment. We’ll contact you within two business days.
Get started by visiting cadl.org/resumehelp.
HEALTH
A good night’s sleep Drowsy after another restless night? Try these tips for a good night’s sleep
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illions of Americans toss and turn much of the night, unable to fall asleep – or to stay asleep once they finally do drift off. Maybe it’s worry about bills. Maybe it’s relationship problems. It might even be a sleep disorder keeping them awake when they should be snoozing soundly. Whatever the reason, more than one-third of American adults don’t get enough sleep on a regular basis, according to the Centers for Disease Control. Without proper sleep, you could be drowsy at work the next day, unable to properly perform your job and irritable with everyone around you. And that’s not all. “Lack of sleep can leave you fatigued and with a weakened immune system, which could make you more susceptible to infections,” says Dr. Shab Krish, author of Restore Your Rest: Solutions for TMJ and Sleep Disorders (www.krish.com). “Lack of sleep can also decrease your mental acuity, disrupt natural hormone levels, and lead to a variety of other significant health problems.” Krish, who is also director of TMJ & Sleep Therapy Centre of North Texas, offers a few suggestions for those who find themselves still grumpy and exhausted when morning arrives:
Set your clock to remind you bedtime is near You probably already set your clock so that you wake up when you need to in the morning. But Krish suggests you also set an alarm for 30 minutes before bedtime. “That will be a reminder that you need to shut off your electronic devices and start to unwind,” she says. Krish says you should strive to go to bed at the same time every night.
“Lack of sleep can also decrease your mental acuity, disrupt natural hormone levels, and lead to a variety of other significant health problems.”
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Set the mood Krish says your bedroom should be an oasis. She recommends having dark shades cover all windows and eliminate any noise. Set the temperature between 68 and 72 degrees.
Follow rituals Establish nightly bedtime rituals, such as taking a warm bath, listening to relaxing music, or reading. “Getting into a nightly routine will tell your brain that it’s time to start relaxing and preparing for sleep,” Krish says.
Use your bed only as a bed People lead busy, stress-filled lives, and sometimes they take their work to bed right along with them, determined to answer one last email or finish that report before they turn out the light. Bad idea, Krish says. “Doing work or other stressful activities while in bed can make it difficult for your brain to relax when it’s time to sleep,” she says. “Go into a different room to finish that work. That way when your body hits the mattress, your brain knows it can start to relax.”
Rule out a sleep disorder Experiencing trouble falling asleep, waking up regularly during the night, and snoring are a few of the indications that you might have a sleep disorder, such as sleep apnea, Krish says. “When you wake up in the morning you should feel refreshed,” she says. “If you don’t, that might be an indicator of a more serious problem and you should consider talking to a medical professional.” Finally, Krish says exercise also can help. “Regular exercise is not only good for your body and overall health, it’s also
10 random sleep facts 1. Man is the only mammal that willingly delays sleep. 2. Snoring is the primary cause of sleep disruption for approximately 90 million American adults; 37 million on a regular basis. 3. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep difficult. 4. Divorced, widowed and separated people report more insomnia. 5. Six in ten healthcare professionals do not feel that they have enough time to have a discussion with their patients about insomnia during regular office visits. 6. More than eight in ten survey respondents think that people often or sometimes misuse prescription sleep aids. 7. Caffeine has been called the most popular drug in the world. People consume caffeine on a daily basis in coffee, tea, cocoa, chocolate, soft drinks, and some drugs. 8. In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours. 9. We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the post-lunch dip. 10. Sleep is just as important as diet and exercise.
Source: National Sleep Foundation
good for your sleep,” she says. “A solid 30 minutes of daily exercise can make a huge difference in your quality of sleep.” Dr. Shab Krish, author of Restore Your Rest:
We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:
tim@healthyandfitmagazine.com
Solutions for TMJ and Sleep Disorders, is director of TMJ & Sleep Therapy Centre of North Texas. She has board certifications with the American Academy of Craniofacial Pain and the American Board of Craniofacial Dental Sleep Medicine.
FIT FEATURES
Tamie Nolan
Tamie Nolan, 36, of Grand Ledge, is a full-time office tual health and fitness manager and part-tim coach. She said her workou line on-demand system ts, based on the Beachb e vir, help her relieve stress ody onand stay healthy. “Workin ally makes me feel better g out reabout myself and makes my body,” she said. “Fitness me feel more confide nt about a healthier person. When has been such a great stress reliever and, overall, I am stressed, I work out, feel much better.” The release those endorphins I’m workouts are typically and half hour long and can cardio or strength-base d. be she avoids highly proces She said her diet consists of real food, which either sed food. “When I get means day fix program and use off-track, I closely follow portion containers and the 21eat,” she said. “I focus a log book or app to track on checking in daily with provide motivational tools. my virtual challenge groupswhat I As a coach, I have people who have to be that motiva looking to me for help tion for not only myself, but others, as well. I show and I get it done!” She said the Beachbody networ up and k has been tremendous inspires her to stick with and greatly workouts and healthy eating habits. “Having of a virtual challenge the support group has been game changing,” she said. “I out with someone, and prefer to work the love the fitness and nutritio challenge groups really help with that. I absolutely n programs that are offered groups are very motiva and the accountability tional.”
Morgan Ceja Morgan Ceja, 25, of Okemo for fitness to help others. s, is a personal trainer who uses his passion “I only physically but mental feel the need to work out to stay healthy , not all about changing your ly,” he said. “Most people think working out is body. Yes, the body will change I’ve experienced change but the biggest is showed myself what I’m in my mindset. By pushing myself in the gym, capable of doing and I being if I’m willing to hard. Same with life: work If you are willing to work for something you achieve it.” Ceja said his workouts consists can of a by core work, activati on exercises and weight small warm up, followed s. “Core is something responds better to frequen that my main focus is a strong t training,” he said. “Near the end of my workou t cardio finish. Drop sets I will then end with a are a great way to do this. good stretch.” He said he tells his clients to eat a purpose, making sure with to eat healthy food. He unhealthy food, but has said he has urges to eat ways to control them. thing sweet, I will blend “When I’m craving someup some ice, milk, and awesome and is great for you.” He said the best protein powder. It tastes is to never give up. “Everyo advice he can give clients from them and keep pushinne has setbacks,” he said. “It’s our job to learn g forward. No matter is, progress is progress.” how small the progre ss
On the cover: Rachel
Redmond
Rachel E. Redmond, 35, of East Lansing, is an Ayurve turist. She has a master ’s degree in Oriental Medici dic practitioner and acupuncOriental Medicine in New ne and is certified as a Doctor of Mexico. Ayurveda is a cine from India. Accord 5,000-year-old traditio ing to Redmond, one of the key facets of Ayurve n of mediindividuals are unique and da the saying, ‘what is medici therefore there is no one best diet for all. “Thereis that all is even plained that she’s essenti ne for one may be poison for another.’” she said. ally a practitioner of Eastern She exand Chinese Medicine Medicine because Ayurve are da tively. “I use many modali ancient medical traditions from India and China, ties including herbal medici respecdigestive issues, women ne. I have a special interes ’s health, postpartum t in recovery and perinatal workshops all over and loss. I teach will be teaching my first said another key facet online course this fall.” of Ayurveda is that poor Redmond issues. “It is no surpris digestio n is the root e to me that modern science is now proving of all health thing,” she said. “Way this very same before crobiome, Ayurveda deeme we knew of the importance of gut health and the mimore importantly, preven d the digestive system as central to healing illness and ting illness in the first place.”
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gazine.com
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e d i u G Gift The 2020
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Fro sim me on thr
Mizuno Wave Revolt
Perfect for the player or coach seeking a comfortable, stylish option whether traveling, in the gym, or on a run. Mizuno’s new Wave Revolt uses a breathable AIRmesh Upper to provide a superior feel, mixed with an ultra soft and responsive Enerzy Foam midsole layer that provides maximum comfort.
Cost
Cost: $90 • info: mizunousa.com
Pain relief cream Stiff Mother Trucker Pain Relief Cream, when applied as directed, helps to stimulate the body’s natural functions to reduce pain and inflammation with a signature blend of all-natural ingredients. The 100% natural formula is paraben-free, gluten-free, sulfate-free, and artificial dye-free. All the junk you don’t need on your body.
Cost: $15 info: mothertruckeryoga.com
The Strada™ Shaker The Strada™ Shaker features innovation so advanced, using it is practically effortless. Just a touch of a button opens this beauty of a bottle, providing one-handed convenience. Done drinking? Snap the cap shut and the bottle closes up tight, thanks to its locking lid and leak-proof seal.
Cost: from $21.99 • info: blenderbottle.com
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Babington Soap Hand Sanitzer Experience just how different a sanitizer can be when it is designed to be a 99.9% plant-based moisturizer first, and hand sanitizer that kills 99.9% of harmful bacteria, second. Our six natural ingredients hydrate your hands, leaving them tender and soft, while the antibacterial alcohol-based hand sanitizer goes to work. The moisturizer forms a healing barrier that counteracts the harsh effects of alcohol.
Cost: $20 • info: babingtonsoap.com www.healthyandfitmagazine.com
de
Affirmations for Happiness
om acknowledging the good around you to cherishing mple pleasures, these 200 short, simple, and easy-to-reember affirmations will lift your spirits and put a smile your face regardless of what you might be going rough. Written by Kelsey Aida Roualdes.
Owala FreeSip Bottle Sometimes you feel like sippin’, other times swiggin’. With both a built-in straw AND a wide-mouth opening, FreeSip® lets you choose. (Read: Best of both worlds). Add to that a push-button open lid to keep things clean and an integrated carry loop, and you’re good to go.
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myCharge HubPlus The myCharge HubPlus 6700mAh portable charger is the quintessential powerbank. With an integrated Apple® Lightning™ cable and an integrated micro-USB cable and the newly added USB port, staying charged on the go has never been easier. Carrying cables is a thing of the past. Not only are the cables built in for effortless charging but wall prongs are built-in for effortless recharging. Boasting a 30% reduction in size, the HubPlus is more compact and portable than ever before.
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Avana® Ashbury Bottle
Cleanlogic gift bag For quality beauty products, look no further than Cleanlogic. Gift bags include the following: exfoliating round dual texture body scrubber; exfoliating stretch bath and shower cloth; microfiber hair wrap; shower cap; dual texture facial buffers; and a pumice sponge.
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At-the-ready hydration and elevated style—now available in gorgeous new colors and patterns. The Ashbury bottle’s intuitive design includes our patented drinking system featuring the FreeSip® spout, allowing you to easily sip—with the bottle remaining upright—or tilt back to swig.
Cost: $35 • info: avana.com www.healthyandfitmagazine.com
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HEALTH
BY AARON HOLLY
Worth the risk Recovery time from an injury varies with the patient
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esearchers have been trying for years to determine the relationship between activity and injury. How do we maximize human performance and help our athletes and patients progress toward their specific goals while minimizing their risk for injury? Three things should be considered for individuals when designing a rehab or athletic performance program. Individuals’ current capacity (their “floor”), the capacity needed to perform their sport or activity (their “ceiling”), and the time it takes to progress from floor to ceiling. One of the most common questions I get from my patients, on their first physical therapy visit is: How long is this going to take? The larger the discrepancy between a person’s floor and ceiling, the more time it will take to safely reach their rehab or performance goals. We
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know that to improve an individual’s performance, the workload during training or rehab must exceed that person’s current physical capacity. We know that small, systematic increases in training workload that are slightly greater than capacity will improve tolerance for further loading over time and allow for safe functional strength and performance gains. We also know that we must be careful not to increase workload too fast or too aggressively as this is when injury and setbacks can occur. When determining where an individual’s floor is, we need to consider current fitness level, injury status, age, and ability. When patients come to me with a higher floor, they are set up for more success, and I know I can push them harder with less injury risk. A lower floor means a more conservative approach that will take a bit more time to safely reach their goals.
2020 has been a challenging year to make healthy decisions. Quarantine inactivity is contributing to deconditioning and strength loss, resulting in a lower floor. With 2021 resolutions around the corner, now is a good time to begin working toward a healthy active lifestyle to raise your floor and make sure you are prepared to build toward bigger goals in the future. If you need help getting started, seek out a rehab or fitness professional for guidance.
Aaron Holly, MSPT, MTC, is the vice president of professional development and the Okemos clinic director at Orthopaedic Rehab Specialists. Reach him at (517) 220-4540.
NOW OPEN: NEW PHYSICAL THERAPY CLINIC IN WEST LANSING SERVING THE GREATER LANSING AND GRAND LEDGE AREAS 8741 W SAGINAW HWY, STE D LANSING, MI 48917 For over 33 years, Orthopaedic Rehab Specialists has been providing mid-Michigan with award-winning physical therapy care. Voted best physical therapy in Ingham County in 2020, we have expanded our Lansing area services to include a clinic on the west side!
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Your presence is a present Focus on appreciating others, spreading love
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often say to my husband and children that every day is like a holiday for me. I get to have the best presents that God could possibly have given me every day! I also might tease and say, sometimes I may not know what I am opening for that day, but it is a surprise none the less! Their presence in my life IS a present. Your presence in other lives is a present. We are all gifts, and we must remember that others love us just as we love them. During this time of year, we carefully pick out gifts from stores, this year more online shopping than ever, sometimes baking and crafting gifts. The gifts are meaningful and often symbolic that show our love to our family and friends. We want them to feel our love. We all have heard people say, when receiving the gift, “Oh you shouldn’t have”, Chrysalis ad.pdf 10/25/19 or “I didn’t get anything for1 you”. We
immediately tell them that wasn’t why we gave it to them; we weren’t looking for an exchange, etc. We just wanted to show our love and appreciation through a present. Your presence is a present. Sadly, in these non-gathering quarantined times, we will have less holiday parties. Making your presence known in your loved one’s lives is vital. Make that phone call, write that letter, mail that gift, drop the baked goods off at the door. Check in with the people that you love. Tell them that their presence in your life is the perfect gift that lasts forever. When you do receive a gift from someone, work hard on not rejecting it. Understand that by saying “you shouldn’t have” or other reasons why you should not accept it is a form of rejection to their love. Generally, people 11:52 AM are not looking for things in return. The
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guilt and strings sometimes are only applied by yourself. Look at the present and remember that they are saying that your presence in their lives is important. You accepting that gratitude is just as loving as the gesture of giving it. Focus on love this year; every year of course, but especially this year. Take the time to make the loving gesture of appreciation. That text message can go a long way. Let them know that their presence is everlasting in love and appreciation.
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
• REFLEXOLOGY • USUI HOLY FIRE REIKI • HEALING RETREATS •
ADULT DANCE • ENERGY CLASSES
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BY LAURIE DEBRUIN
chrysalis
Laurie DeBruin 2380 Science Parkway • Suite 108 • Okemos, MI 48864 517.648.1980 • chrysalisreflexology@gmail.com
BO DY STRE TCH AND M INDF ULNE SS
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MIND
• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •
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E D I U G AT T E N T I O N A L L R AC E D I R ECTO R S !
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GENERATION ‘US’
BY TOM MATT
Need a shift in attitude? Music acts as a catalyst promoting a better look at life
“The Shift Happens WhenYou say “no” to what doesn’t serve you. You forgive those who have hurt you. You set boundaries with people who drain your energy. You trust The Universe is working in your favor. You stop forcing things to work. You stop seeking external validation. You operate from the heart instead of fear. You realize that you are infinite love and light and totally abundant.” -- Jake Woodard
My shift happens during my morning workouts, in a nondescript 10X10 place I refer to as my LHL gym. Mornings alone, in a place where the enabling of entering ‘the zone’ can happen. Where does your “shift happen”? “Revvin’ up your engine Listen to her howlin’ roar Metal under tension Beggin’ you to touch and go.” -- The Danger Zone, Kenny Loggins
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Create the environment where you can reign supreme, where you decide which sail to engage, which direction your ship will sail. Self-improvement begins when you ‘decide,’, never before. “Come on feel the noise.” -- Quiet Riot Using the power of visualization to see where you want to go, and where you have been, allows your life to open to new potential. When the universe opens doors, you can know that things happen. That doubt and uncertainty are just bumps in your road to self-fulfillment. Then and only then will the new you appear. Shift happens! “I will begin again.” News Years Day, --U2 No one can value your time more than you can. Make your life a priority. Set aside those designated windows of opportunity (time) to do what it takes to propel yourself forward in life and
create what you desire and deserve. The lyrics and songs I listed were all part of my workout this morning. Music is a key to getting it done for me. What is your trigger and your catalyst? Think about it, write it down, tell people, share the mission and message. Make it real. Shift can happen! Try these everyone • Embrace the power of visualization • Ask questions • Never judge yourself • Use your energy • Make good choices
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
FITNESS
BY SHERRIE CAMPBELL
Finding workout motivation Try these tips when you don’t feel like moving
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olidays, in general, can be challenging. Add the restrictions of the pandemic, and it is easy to feel additional concern. This year we are being told that we should plan small gatherings and not the usual large holiday parties. Despite how you feel, if you want to look and feel great you have to make those workouts happen. Here is how to get started: Set goals Set goals on which days and how many days you will work out each week and do not allow for flexibility. Goals can only be achieved with an unceasing commitment to following through. Choose goals that are reachable with your schedule, and put these goals in your daily minder to be able to cross them off once you have finished them Create an image Create an image of what you want your body to look like, taking into account your genetics and body type. Now that you have that
image, start working for it with exercise as well as diet. Diet is responsible for the majority of weight loss and far supersedes exercise. However, exercise burns excess fat and gets you firm in the places you need it. When you are committed to clean eating you will immediately feel better and have more energy to exercise. One begets the other and your self-esteem and body image will improve quickly. Make an appointment If getting to the gym is hard, then make an appointment with a friend, a trainer or a class teacher that you will be there. Sometimes having an appointment or having someone to work out with and keep you accountable will get you to the gym on the days you are fighting going. Music Music is motivation. Create several workout playlists that will help you to get in gear. Sometimes a great playlist will be enough to get you to the gym so you can enjoy working out
WE NEED YOU! COLUMNS
and also tuning in to great music for an hour. Music has the power to instantly brighten your mood and distract you from the efforts of exercise. Reward yourself If you are going to work out, lose weight, look more fit, toned and get stronger, then you may as well reward yourself with a massage, a cheat day, or a day of total rest to create a great balance and more motivation to work out. One of the best rewards you can give yourself is to go shopping for that new hot body of yours. A healthy body will harvest a healthy mind, and vice versa! Get going! Sherrie Campbell, PhD is a licensed psychologist with clinical training and experience providing counseling and psychotherapy. She regularly contributes to numerous publications, is an inspirational speaker, avid writer and proud mother. Reach her at Sherriecampbellphd.com.
NITE LITES
CHRISTMAS LIGHT SHOW DRIVE THRU
FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in the 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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Michigan International Speedway November 26 - Dec 31, 2020 Admission price per vehicle
FOR INFO:
www.nitelitesshow.com
BY GRETCHEN MORSE
MIND
Release the past With Neurofeedback the body can return to a normal state
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e can’t always control what life delivers to us, and sometimes it can be more than unfair. We can, however, choose how we respond to and manage what has happened to us, by processing with therapists and healers, so that we can integrate traumas and other events, and understand ourselves and others, better. However, sometimes past events can leave a long-lasting mark on our nervous systems and brains, in a way that words can’t reach. Leading trauma researcher, Bessel Van der Kolk, M.D. talks about how the fear center in the brain keeps firing and firing, and won’t shut off. (see https://www.youtube.com/ watch?v=WrOAQYeVyS0) This not only keeps us in a state of fear, but keeps us from utilizing other, more rational brain centers. Van der Kolk supports Neurofeedback’s ability to locate which areas of the brain are over-active in each individual, and also its success in calming the brain and nervous system. Some people may erroneously tell
a traumatized or fearful person to “just relax.” But the problem is that when their physiology is such that they are trapped in a constant fear state, they simply can’t “relax.” In the Neurofeedback field, we have seen over and over how
Neurofeedback can gently re-train the brain and nervous system to be in a more regulated, less fear-based state. For some, it is a quick process, and for others, it can take some time, as the body may need more time to be comfortable with relaxing. When the brain and nervous system relax, and the rational part of the brain becomes more available, we often see more progress in talk therapy, as a person is better able to tolerate the
processing of emotional material. Clients have also reported that if they have been receiving body work – massage, chiropractic, etc. – that sometimes their clinicians are able to move and adjust “stuck” points, that previously were resistant to change, due to their tense, fearful body. With Neurofeedback, over time, the body can return to a more normal and regulated state, where even triggers that used to create setbacks seem to have minimal to no effect. Energy that was co-opted into managing symptoms can be freed up and be directed towards living a more lovely and fulfilling life! Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
(517) 393-1900
www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911
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HEALTH
MY SHELTER PETS ARE MY BIGGEST FANS
Holiday well being It’s 2020. Take care of you!
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an you believe it’s December? Based on this challenging year, it’s easy to feel a bit uneasy about the holidays. However, with the world being different right now it’s less stressful, knowing we should plan small gatherings and not the usual large holiday parties.
Self-care is one of those things that are essential, but we often don’t take enough time. This holiday season, make sure you’re taking time out for you. More specifically, remember how important you are to yourself and others. In need of some self-care awareness tips? Here are a few:
“Self-care is never a selfish act, it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” ~Parker Palmer Make a wellness wish list
It’s a great time to create a list of items that make you feel awesome! Not sure what to include? Here are a few on my list: Energizing facial wash ~ Wakes up your skin Walnut body scrub ~ Removes impurities, sloughs off dead skin Refreshing toner ~ Restores the natural pH level Smooth moisturizer ~ Helps regain hydration Neutralizing conditioner ~ Makes hair smooth and tangle-free! Herbal tea ~ Boosts your immune system When choosing your selections, think about what you like. For instance, I love cocoa butter, so I often select moisturizers with cocoa butter. Want beautiful healthy skin? Try it today!
Staycation
Turn your home into your very own vacation quarters! Make sure you have your favorite holiday dessert and foods ready to eat.
Light a candle LOGAN RYAN WITH LEO AND JULIUS: ADOPTED 2014 AND 2018.
They’re a little bit of a lot of things, but they’re all pure love.
Candles have a way of making us feel good and they smell amazing! This season select a couple of your favorite scents or try a new one. What’s trending for me: black cherry merlot.
Watch an old movie
THESHELTERPETPROJECT.ORG
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Old movies have a way of giving-off a cozy vibe. They are also a great way to carve time for yourself. If you don’t have a selection to choose from, contact your local library for a contactless pickup. My all-time favorite, Carmen Jones -- featurKimberly Whitfield is the ing Dorothy Dandridge, owner of Kimberly Inspiring Harry Belefonte, Diane Beauty in Strength, a fitness Carroll, and Pearl instructor at Go Workout Bailey. It’s a must see! Wishing you a joyous holiday season filled with special time just for you!
Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
Enjoy the moment... knowing your local independent agent, and the company that stands behind them, has your family covered.
RICK ACKER
THE BEST LOCAL ACKLEY-PETERS-HAUBERT INSURANCE AGENCY
INSURANCE SERVICE
CITY • 000-000-0000 www.bestinsuranceagency.com
EATON RAPIDS • (517) 663-2651 www.aph-insurance.com
