Healthy & FIt Magazine December 2011

Healthy & Fit MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

www.healthyandfitmagazine.com

Healthy solutions. Fit results. A better you.

CRUSH CALORIES

DECEMBER 2011

With shopping, smart snacks, tree decorating and much more! 30

ALSO INSIDE:

GIFT GUIDE

Ideas for the healthy and fit people in your life. 15

RECIPES!

Count your blessings not your calories!

20

CHILD NUTRITION Myths busted! Parents don’t always know best.

26

HANNAH BEACHUM

Beachum, 29, of Royal Oak is a vegetarian and avid runner.

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made.

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Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.

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Tournament Planning.

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Healthcare designed for you.

At Physicians Health Plan, we are dedicated to keeping you healthy. That’s why we’ve created programs like Life360 to assist you with your particular healthcare needs. These health management programs are designed to fit your lifestyle and the specific needs of everyone in your family.

If you’re already a PHP member, we’re happy to have you as part of our family.

If you’re not a PHP member, it’s a great time to look at your healthcare options.

Because you have a choice. phpmm.org

Physicians Health Plan of Mid-Michigan and its subsidiaries are affiliates of Sparrow Health System.

DECEMBER

Healthy & Fit Magazine

DECEMBER 2011 VOLUME 7: NO. 9

15

GIFT GUIDE

Healthy and fit gift ideas!

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9

11

26

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

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Is it dry in here?

Dry mouth is a side effect to physical stressors.

Seniors need to socialize

An active social life is important for a sharp mind.

Holiday gift guide

Looking for the perfect gift this Christmas? We have plenty!

Holiday recipes

With these recipes you can count blessings instead of calories.

Crossfit conditioning

One trainer’s take on the nation’s latest fitness craze.

DECEMBER 2011

24 25 26 27 30

Banish the winter blues

Brighten your mood and spark your energy with these tips.

Handwashing

Washing your hands the correct way can improve your health.

Child nutrition myths busted Parents many not know everything after all.

Training in the off-season

There is no off-season for baseball players if they want to improve.

Slash 200 calories a day

Yes! Even during the holidays this is possible.

www.healthyandfitmagazine.com • Healthy & Fit

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

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

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

Love the magazine?

Support our advertisers!

W

e’re thankful for a lot at Healthy & Fit Magazine world headquarters. We moved into our new office this past October and finally feel that everything really does have its own place. It is wonderful to know where something should be, to reach in, and actually find it! My favorite pen is still missing in action. I know it will turn up though.

We’re also thankful for our health. Good health is so important and so overlooked by too many people. We’re thankful for our family that we love and support. We’re thankful for our product, this magazine, that continues to flourish. It’s hard to believe we’ve been cranking this labor of love out since 2005. It goes by too quickly.

And, of course, we are thankful for our readers. Yes, you dear reader, you are amazing. Thank you so much for your continued support. We love to hear from you, so be sure to friend us on Facebook, drop us an e-mail or send us a letter. We always strive to better ourselves and with your feedback, I know we will.

We’d also like to remind our readers that this magazine would not be possible without the continued support of our advertisers. As we get into the holiday season, and well beyond, please support those who support us and make this publication possible. It’s been said time and time again that it takes a village to raise a child, and for our purposes, this magazine is my baby.

Community support for Healthy & Fit is special and essential.

I am asking you to make a special point to notice and support our advertisers. Please tell them you saw their ad in our magazine and thank them for endorsing a publication that you enjoy.

Our readers are serious about their health, aren’t afraid to take control of their destiny and create a better life for themselves through smart eating, exercise and so much more. A thank you to an advertiser should be an easy thing to add to the equation.

Here’s to a Merry Christmas! Happy Holidays and may your new year be one of joy, happiness and plenty of trips to our advertisers to support their endeavors and this magazine.

Enjoy the issue!

DECEMBER 2011

KISSCO PUBLISHING, LLC 2109 Hamilton Rd, Suite 113, Okemos, MI 48864

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITER Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

www.healthyandfitmagazine.com • Healthy & Fit

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Fit Features A NNA Z A Z K E Anna Zaske, 39, of Lansing, was featured in Healthy & Fit Magazine’s September 2009 issue as a “Success Story”: In less than four years, she had lost 117 pounds by changing her eating and exercise habits. Since then, Zaske, who has cerebellum degeneration and uses a motorized scooter, has continued to eat right and work out. She also caught the bodybuilding bug. “A lot of people I know are interested in bodybuilding and competitions and I was going to the shows to support them,” says Zaske. “I thought it was really cool that they’re so disciplined and I wanted to try it.” After hearing about an upcoming bodybuilding wheelchair competition, Zaske began working with Jenn Dubey and Devin Mongrain at State of Fitness. After just two months of intense training, Zaske entered the figure, bikini, physique, and bodybuilding wheelchair competition this October in Flint. “There was supposed to be another competitor but he didn’t show up, so I was the only one in my category,” says Zaske. “I won an award for being the first Michigan wheelchair competitor and got two standing ovations! It felt so good that people cheered me on. I want to make sure to thank anyone and everyone who encouraged me and supported me: My family, my trainers, Powerhouse Gym-DeWitt, State of Fitness, all my friends and everyone who told me I could do it. I’m looking forward to doing more shows in 2012 and continuing to improve. I want to be stronger in all aspects. I’ve learned that anything in possible!”

L ORI WI L L IA M S Wanting to set a good example for her daughter and to feel better physically and mentally, Lori Williams, 53, of Williamston, joined Weight Watchers with her husband two years ago. “It was my intention to return to an overall healthier lifestyle, not just lose weight,” says Williams. “The biggest change is that I look at food differently than before. With the support of friends and family on the program, I returned to eating the foods I love most which are all the fruits and vegetables in the world. I also love pasta and now use whole-grain, high-protein pasta. I went back to the basics by using real butter and oil instead of lite options and I cut out foods with refined sugar such as soda pop and chocolate.” Williams says that, with her new lifestyle, she’s now healthier and more active, outgoing, and confident. Her main motivation to stick with her healthy habits is remembering how she feels when she doesn’t make healthy choices. Her advice? “Follow your heart and stay true to you. Forget all the fad diets and return to a simple way of preparing food and a simple lifestyle.”

E RI CA P H I L L I PI C H Due to long hours working, attending classes and studying, Erica Phillipich, 26, of East Lansing, was exhausted and stressed. Then, a friend invited Phillipich to join her for morning runs on the River Trail.

“As much as I didn’t want to crawl out of bed to run on a Saturday morning, I went,” says Phillipich. “I always felt great when it was over and ready to take on the day. I began running a few times a week and realized how much more relaxed I became—my head was clear and I didn’t think about all the things on my to-do list. I started to enjoy running and the freedom that came with it—just me and the pavement.” In 2010, Phillipich ran her first half-marathon, the Capital City River Run. She also goes on long walks with the two dogs she and her husband adopted. Ready for a new challenge, she joined State of Fitness. “After a workout, I feel more awake and alert and I’m more productive throughout my entire day. I have more energy, less stress and sleep much more soundly. I’m stronger and it feels so good to be able to go up a kettlebell size or do a push-up, which I couldn’t do at one time! Knowing how much better I feel keeps me going. I also think about the progress I’ve made and I want to see where I’ll be in another six months, in another year, and on.”

S A L LY VRO O M A N J O N E S & A L I C I A CO G SWELL Mom and daughter, Sally Vrooman Jones, 52, and Alicia Cogswell, 22, of Mason, had both put on weight and weren’t happy with the way they looked. “We did not want to gain another pound,” says Cogswell. “We were both planning weddings and didn’t want to be overweight on our wedding days.” Together, they committed to a six-week workout program, exercising for 30-50 minutes a day 5-6 days a week. Although they lost a few pounds, they didn’t achieve the results they wanted. Then, they started recording everything they ate. “It really opened our eyes to the mistakes we were making with our food choices,” says Cogswell. Now, nearly two years later, both mom and daughter have lost weight, toned their muscles, and have more energy and higher self esteem. “Being healthy and fit has become a lifestyle for us and we want to help others achieve their health and fitness goals,” says Cogswell. “We started a free Fit Club that meets weekly in Lansing.” For information, visit MidMichFitClub on Facebook.

We need Fit Features! Have someone in mind who might be a good Fit Feature?

We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

DECEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

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Success!

by Karen Giles-Smith

Eric McGill

Wanting to feel better both physically and mentally, Eric McGill, 27, of Charlotte, changed his eating habits and training regime by visualizing success. “I believe your body cannot go where your mind has never been,” he says. Here’s the story of how he changed his mind to change his life.

What kick-started your new way of life?

Before!

Although I’ve always been into health and fitness, I didn’t always feel the best. As a competitive strength sport athlete, I competed in the heavyweight division and won several state and national titles. Even though I was strong, my weight fluctuated a great deal, and I never really felt great about myself. So, I decided to compete in a lighter weight class and see how I felt during the process. I am so glad I did!

My original goal was 230 pounds, but when I reached it, I felt so good being lighter that I decided to see how much weight I could lose and still feel great while competing at a world class level.

Now I’m 206 pounds, competing at an elite level, and feeling better and better at every contest.

How did you drop the weight?

I changed my entire way of eating, training and thinking. I studied several nutritional plans to find what worked for me. I started eating a lot more raw fruits and vegetables and a lot less cooked food. Each day I have two nutritional shakes, two healthy snacks and one colorful meal. More importantly, I changed the image of who I was in my head. I was no longer big, strong Eric with more fat than I wanted. I started to visualize myself in a more athletic body, feeling better, and looking how I really wanted to look. I believe you have to change that image while truly believing you deserve to look how you want and to feel your best.

Did you experience any challenges?

Absolutely! In the beginning, one of the biggest challenges was portion control. As a weightlifter, I was used to eating 4,000-6,000 calories a day!

That was not fun, by the way! So I had to learn to eat until I was satisfied, rather than eating until I was full.

How did you stay on track?

Staying focused on the end result. I cannot stress the value and importance of this enough. It can make DECEMBER 2011

After!

Before: 287 lbs.

After: 206 lbs.

Height: 5’11”

or break any goal I set, so I will not allow myself to get caught up in all the obstacles of life and lose my focus. I got rid of the excuse factor altogether. No more, “I will start next week,” or “I have a wedding this weekend so I will eat really bad all weekend and start eating better on Monday.” My support team also helps.

We talk every week and help keep each other on track with our goals.

What changes do you see in yourself?

I‘ve reached a maximum level of self-confidence. I feel so much better physically and mentally. One of the most important things I’ve noticed is that every day my activity is easier, my sleep is much better, and I have

elevated energy levels. My wife loves me being smaller too, so it’s a win-win situation!

What keeps you motivated?

My passion for health and fitness. I understand the value it can bring to everyone’s life, so I’ve made it my mission to bring health and fitness awareness to as many people as possible. I’m a promoter for the Visalus 90 Day Transformation Challenge.

What is your advice for others?

Join something with a support team.

It’s so valuable to have others to hold you accountable and help you on your journey. Start now! There’s no point in waiting for tomorrow.

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

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

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Teeth

Is it dry in here?

Dry mouth is a side effect to different physical stressors. by Dr. Susan Maples

Q. A.

I have a very dry mouth and I just hate it. I know it is causing my cavity problem too. What can I do?

Dry mouth, also called Xerostomia, is a symptom, not a specific disorder. In other words, it is a side effect of several different physical stressors.

Saliva is our best friend—it bathes and lubricates the mouth, helps digest foods, prevents tooth decay and aids in speech and swallowing. When saliva flow slows down you definitely know it!

A sticky mouth and bad breath are just the beginning. Tooth decay can rage like wildfire, often giving way to a feeling of helplessness and/or financial distress.

The most common cause of reduced saliva production is prescription medications. Get this — more than 400 meds have dry mouth as a common

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side effect! These include diuretics, blood pressure meds, antidepressants, pain meds (especially narcotics), antihistamines, and decongestants. If you suspect your medications are the root cause of your xerostomia, read the package insert. Then bring it to the attention of your prescribing physician or dentist. Often there are suitable substitutes and by matching the right pill with the right person you can regain healthy lubrication.

Another cause of this annoying condition is radiation cancer treatment to the head or neck, which destroys salivary gland tissue, at least temporarily. Autoimmune disturbances such as Diabetes or Sjogren’s Syndrome can also be to blame, as well as changes in hormone levels like during menopause.

How do you spell relief ? There is no perfect remedy. Increasing your water intake helps a bit. There are over-thecounter saliva substitutes. Ask your

Healthy & Fit • www.healthyandfitmagazine.com

hospital pharmacist which one patients seem to prefer. Sugar free candy or gum can stimulate saliva flow. For protection from decalcification and decay, I recommend fluoride treatments (professional and home) as well as MI paste. There is one unique toothpaste called Squigle that combines xylotol (a known enamel re-builder) and fluoride. It is not readily available over the counter but if you are undergoing radiation treatment or suffer from dry mouth decay, ask your dentist or hospital pharmacist to order it for you.

Daily home care is critically important for protecting a dry mouth from cavities and gum disease, since any plaque you miss gets no cleansing assistance from saliva.

Always alert your dentist if you develop dry mouth, and let him or her be your investigator and health advocate.

DECEMBER 2011

Seniors

Seniors need to socialize

An active social life is important for a sharp mind. by Amberlee McCloud

S

ocialization is essential for all people, regardless of age, however those individuals who are 55+ are even more likely to be isolated than their younger counterparts. Many have spent a considerable portion of their lives in the company of other peoplewhether it is in the work place, raising children or both.

Additional factors that contribute to isolation include inclement weather and transportation difficulties. For those who are age 55+, being single, relocating, children leaving home, retirement — the opportunities for social contact often diminish as we age.

Research has indicated that an active social life is important in helping people maintain a sharp mind, remain connected to the world around them, increase their feeling of happiness and develop a sense of belonging.

“Research has indicated that an active social life is important in helping people maintain a sharp mind.”

Approximately seven million people over the age of 60 experience symptoms of depression. It is estimated that dementia touches at least one in seven people over age 70.

Recent studies suggest that having consistent human contact and interaction can reduce the occurrence of both of these conditions.

One study, in the Annals of Family Medicine, gathered 193 mature adults with depressive symptoms and provided individualized physical activity or social visits for six consecutive months.

Researchers concluded that:

“Social contact may be as effective as physical activity in improving mood and quality of life” and “social participation and social support networks are paramount to long-term positive outcomes and psychological well-being.”

A study in the American Journal of Public Health showed that those aged 50 to 60 who were socially active had slower rates of declining memory.

There are options for socialization available for seniors. Just a few of these are senior centers and activities, volunteerism, and Retirement Community Living.

The best advice for seniors experiencing isolation is to stay active and involved.

Amberlee McCloud is the Business Development Manager at Burcham Hills Retirement Community in East Lansing.

Reach her at (517) 349-4803.

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To make holiday shopping less stressful for you and gift giving more rewarding for the lucky recipient, Healthy & Fit Magazine has pulled together (so you don’t have to) a list of gifts that are sure to please, pamper, and exceed expectations. Plus they tested off the charts for health, fitness and an active lifestyle.

The Selk’bag This sleeping bag looks like a snow suit and fits, oh-so-snug.

Perfect for cold nights.

The kids’ version is $79 and the adult version is $99.

For more info: www.selkbagusa.com

Power Strapz Power Strapz answers the question of how to get a great workout anytime, anywhere. All you need is a solid door closed into the frame or a sturdy pole and you can weight train using your own body weight. $99.99 For more info:

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www.healthyandfitmagazine.com • Healthy & Fit

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Breville One-Touch Tea Maker

Cooking Light

Take the guess-work out of making this health-promoting, stress-relieving beverage.This tea maker automatically brews a variety of teas at five different temperature settings and adjustable tea strengths. $250

The Essential Dinner Tonight Cookbook: Make someone’s life lighter and easier with this beautifully photographed cookbook.

Over 350 cook-it-quickand-healthy recipes for dinners and special occasions by the editors of Cooking Light magazine. $20-$30 at bookstores or Amazon.com

Check out: Teavana.com, Williams-Sonoma.com, Amazon.com

Helly Hansen Outdoor gear from Helly Hansen is warm, durable and very stylish. Below is the Nordic Ski Beanie ($30) and the W Zers Polarfleece Jacket ($85). Helly Hansen has a complete line.

TheraPearl

For more info: HellyHansen.com

TheraPearl is an innovative, doctor designed line of hot and cold therapy packs using Pearl Technology to deliver pain relief for common sports injuries. Perfect for the freezer or microwave. $6 to $30 For more info: TheraPearl.com

Pelican Fitness Gear The Ninja Kitchen System The Ninja Kitchen System is perfect for crushing ice, blending, pureeing and controlled processing. The Ninja Kitchen System also features a unique capability to knead dough for pizzas, breads, pretzels and cookies. $159.80.

For more info: NinjaKitchen.com 16

Healthy & Fit • www.healthyandfitmagazine.com

Protect your smart phone from drops and sweaty gym clothes, swim trunks or towels tossed in your gym bag with the water resistant and crushproof cases. Available in vibrant colors, they feature a clear lid that allows you to check playlists, and an external headphone to listen to the player while the case is closed; ensuring the device within is always protected. $19 For more info: Pelican.com

DECEMBER 2011

Prepara Herb-Savor Fresh herbs quickly wilt and mold when not stored properly. The Herb-Savor container keeps herbs (and asparagus!) fresh in the refrigerator up to three weeks. $16$30 from retail stores and online at Amazon.com, BedBathandBeyond.com, Williams-Sonoma.com

The Little Yoga Mat This pint-sized yoga mat is perfect for introducing young children to yoga and also works well for quiet time or naps. The mat is made from eco-friendly materials and comes in two colorful patterns. $25 For more info: www.thelittleyogamat.com

Stress Relief Aromatherapy De-stress throughout the entire day and night with Stress Relief Eucalyptus Spearmint hand soap, body wash & foam bath, smoothing body scrub, sugar scrub, bath soak, shampoo and conditioner, hand cream, body lotion, body mist and pillow mist. Ahhh! $5-$16.50 from BathandBodyWorks.com

The BodyWand The BodyWand Original Massager is engineered with a distinctly feminine feel. A simple ergonomic one-finger control dial lets you adjust the A/C power output from a flutter to a freight train, though the wand never sounds louder than an easy hum. $99 For more info: www.thebodywand.com

DECEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

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Texthook The Texthook is a smartphone holder that can attach to handlebars of a bike, stroller or treadmill making multitasking easier. $25 For more info: Thetexthook.com

Healthy & Fit Magazine We had to include this great gift idea!

12-Month Subscription to Healthy & Fit Magazine: The inspiration and expert advice is well worth the $18 price!

Vibrams FiveFingers With today’s athlete in mind, Vibram FiveFingers has raised the intensity with the Vibram FiveFingers KomodoSport. This aggressive multi sport design inherits what we love about the KSO with functional improvements that appeal to the most active fitness enthusiast. $110

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Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2011

Smartwool Socks

SaniPro

Smartwool always has some great socks, baselayers and gear to keep you warm by the fire, or outside on cold, windy days. These casual socks come in a variety of patterns. $16

The SaniPro Ultraviolet Sanitizing Wand uses a powerful UV-C light to deliver an odorless, chemical-free way to reduce germs and bacteria. $29

Check them out locally at: Playmakers

For more informaiton: GNC.com

The Elliptigo Is it a bike? An elliptical machine? Both! The Elliptigo is a great low impact cross training solution. The 3C model is a 3 speed that retails for $1799 and the 8C is an 8 speed version that retails for $2399. Both are adjustable for 16” to 25” stride.

Check them out locally at:

GIVE THE GIFT OF HEALTH YMCA OF LANSING

The holidays are a time for giving. This holiday season share the gift of health and wellness with friends and family by gifting a membership to the Y. With access to group classes, cutting edge equipment and much more, help them start the new year right. For more information call or visit your local Y.

517.827.YMCA ymcaoflansing.org

DECEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

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Food

A recipe for healthful holidays

Give yourself the gift of counting blessings instead of pounds. by Karen Giles-Smith

H

oliday festivities are even more enjoyable when the only thing that’s stuffed is the turkey. Instead of overindulging and regretting it, or counting calories and feeling deprived, switch the focus to family, friends, good food and gratitude. Nourish your mind, body and soul this holiday season with these mindful living tips adapted from Michelle May, MD (AmIHungry.com): • Before eating, take a moment to be thankful for the food and where it came from, including the people who work hard to get it from farm to plate.

• Choose only the foods you really like.

Avoid eating a food just because it’s on the table. If you’re not craving cranberry sauce in the shape of a can, don’t eat it!

• Be particular. If the food you select doesn’t taste as good as you expected, stop eating it and choose something else.

• When eating, give your full attention to the food and your feelings of hunger and fullness. Eat until you’re about

Tomato Basil Bruschetta

Tomato Basil Bruschetta

Enjoy fresh and flavorful tomatoes in this quick and easy version of a tomato bruschetta recipe! It’s great as a snack or an appetizer and is loaded with nutrients.

Makes approximately 12 servings

two-thirds full, especially if you want to save room for dessert! Socialize away from the sight of food so you’re less likely to eat unconsciously.

•Embrace opportunities for enjoyable physical activities. Take a walk after dinner to experience the wonders of the season. Delight in all your senses. Enjoy the company, the atmosphere, the entertainment, and the traditions as much, if not more, than the food.

• 8 ripe Roma (plum tomatoes,

chopped • 2 cloves garlic, minced • 1/2 red onion, Spanish onion or sweet onion, chopped • 6 to 8 fresh basil leaves, chopped • 2 tablespoons extra-virgin olive oil • Salt and freshly ground black pepper, to taste • 1 loaf Italian-or French-style bread, cut into 1/2 inch diagonal slices Directions: Preheat oven to 400°F. Combine tomatoes, garlic, onion, basil and olive oil in a bowl. Season with salt and

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20

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2011

Black beans with corn and tomatoes

Country Style Potato Salad

Makes 4 servings

A lighter, more nutrient-rich version of a classic side dish

Each serving equals two vegetable servings

Black beans with corn and tomatoes freshly ground black pepper to taste. Set aside. Arrange bread on a baking sheet in a single layer. Bake about 5 to 7 minutes until it begins to brown slightly. Remove bread from oven and transfer to a serving platter. Serve the tomato mixture in a bowl with a serving spoon and let everyone help themselves. Or place some on each slice of bread before serving. If adding the tomato mixture yourself, add it at the last minute or the bread may become soggy.

Courtesy of Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension

• 1 (15-ounce) can low-sodium, no- fat-added black beans • 1 cup cut tomatoes, fresh or canned • 1 teaspoon fresh parsley, chopped • ½ teaspoon chili powder • 1 cup frozen corn, thawed • 1 clove garlic, pureed or roasted • 1/8 teaspoon cayenne pepper or more to taste

Serves 4 (serving size: 1 cup)

• 3 medium baking potatoes

• 1 cup chopped celery • ½ cup minced onion • 1 cup fresh or frozen peas • 1 tablespoon prepared mustard • ½ cup lowfat mayonnaise • ½ cup nonfat plain yogurt • fresh cracked black pepper to taste garnish: lettuce and tomato

Directions: Drain and rinse beans. In a bowl, combine beans, corn, tomatoes t and garlic. Add parsley, pepper and chili powder. Combine and serve.

Nutrition Facts per serving: 260 calories, 10 g protein, 50 g carbs, 2 g fat, 0 mg cholesterol, 8 g fi ber, 430 mg sodium.

Country style potato salad

Courtesy of Centers for Disease Control and Prevention

Continued on page 23

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www.healthyandfitmagazine.com • Healthy & Fit

21

Fitness

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CrossFit conditioning Here’s why I like it. by Justin Grinnell

C

rossFit is a conditioning program that mixes Olympic weight lifting, power lifting, calisthenics, gymnastics, sprints, plyometrics, and a few hard-to-categorize exercises like rope climbing. Most of the workouts are measured by how fast you finish a workout, how much you can lift, or how many reps you accumulated over a given time.

Its unique approach to training has attracted the many fitness enthusiasts that are tired of the same old aerobics class or machine circuit at their local gym.

The big beef that people have with CrossFit is the one-size-fits-all mentality. If you are prone to injury, or not in the best condition you run the risk of getting hurt.

Highly technical lifts such as Olympic lifts, dead lifts, hand stand push-ups and gymnastics take great skill and a lot of practice to do correctly.

The programming of the workout also is questioned as some say there is no reason behind the ideology of the workouts. Putting all of this aside I personally find a lot to like about CrossFit despite some of the shortcomings. Here is why:

Competition pushes us

Competition can be a great motivator. Scientists have found that training in a group boosts one’s ability to push past pain during exercise. Competition also releases endorphins that can push you through a painful, yet successful workout.

Functional total body exercises

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The days of isolating muscles and using machines are a thing of the past. Utilizing the whole body in a functional manner has been proven to boost your metabolism, and build muscle more efficiently and effectively. Exercises such as cleans, squats, and pull-ups will work more muscle, causing larger release of fat-burning and muscle-building hormones and enzymes. The more muscle you work, the more calories you burn.

Healthy & Fit • www.healthyandfitmagazine.com

Short and intense is best

You no longer need to have the mentality that more is better when it comes to exercise. Short, intense, and efficient workouts are exactly what the busy American needs. Studies have shown that overweight adults who trained with weights for just 11 minutes a day, 3 days a week increased their muscle strength and burned more calories at rest 24 hours after exercise than non-exercisers. You also reduce the risk of overtraining and the release of cortisol, a hormone that can blunt your ability to build muscle and burn fat.

If it’s not hard, it’s not exercise

Our bodies were meant to walk and do manual labor. These are not examples of exercises! When you pair exercises together and go at a high intensity you burn a much larger amount of calories. You also release a lot more growth hormone and testosterone—two key hormones that help you get in shape. Our bodies were made to work hard and fast, not slow and long. The next time you workout push your self a little faster, and add a little more weight to the bar. Your body will thank you.

They have fun doing it

It is not only about the competition, it is also about making friends that will have a vested interest in you succeeding in living a healthier lifestyle. It has been shown that people with a great support system are more likely to succeed in an exercise program than people who don’t. When we are held accountable for things we usually step up to the plate and get the job done.

CrossFit has created an environment that encourages people to stay consistent with their workouts, push hard, and have fun doing it. Something we do at State of Fitness every day.

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

DECEMBER 2011

Recipes

Continued frim page 21

Directions: Wash potatoes, leave skin on and cut in bite-size chunks. Place in pan and cover with water. Bring to a boil, lower to simmer and cook uncovered until potatoes are tender, about 20 minutes. Drain in colander and sprinkle

Sweet potato and apple casserole

This pumpkin pie saves 100 calories per slice from the traditional version and it tastes identical!

Sweet potato and apple casserole Serves 2-4

The best light pumpkin pie

• 2 medium sweet potatoes, peeled

and cut into 1/2 inch cubes • 1 apple, with its skin, cut in thick slices (Granny Smith or most any apple except Red Delicious) • ¼ cup orange juice • 2 tablespoons packed brown sugar • 1 tablespoon butter or margarine • ½ teaspoon cinnamon • 1/3 cup dried cranberries or raisins

Serves 8

• 1 cup ginger snaps (20 cookies) • 16 ounce can pumpkin • 1/2 cup egg whites (about 4) • 1/2 cup sugar • 2 teaspoons pumpkin pie spice (1 ¼ tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves) • 12 ounce can evaporated skim milk

Directions: Preheat oven to 350°F. Lightly grease or spray with nonstick cooking spray a 1 ½ quart casserole dish. In a medium sauce pan over medium heat, mix together all ingredients. Transfer to a casserole dish. Bake, covered, for one hour or until potatoes are fork-tender. Stir the mixture before serving to coat the sweet potatoes and apples with the juices accumulated at the bottom.

Directions: Preheat the oven to 350°.

Grind the cookies in a food processor. Lightly spray a 9” glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the bottom of the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean (about 45 minutes). Store in the refrigerator. Allow to cool and slice in 8 wedges.

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Optional: serve each wedge with fat free whipped cream.

lightly with cold water. In the meantime, put the rest of the ingredients in a large mixing bowl. Add drained potatoes to the bowl. Mix well and refrigerate until ready to eat. Garnish with fresh lettuce and sliced tomatoes.

Nutrition Facts per serving: 180 calories, 6 g protein, 18 g carbs, 10 g fat, 10 mg cholesterol, 5 g fi ber, 330 mg sodium

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23

Health

Banish the winter blues

Brighten your mood and spark energy with these tips. by Karen Giles-Smith

D

o the cold, dark days of winter make you want to hole up and hibernate?

You’re not alone! The “winter blues”—low energy and lack of motivation—is normal and can be attributed to the lower light intensity and lower temperatures of northern locales.

Try these tips to brighten your mood and spark your energy.

Lighten up

To counter winter’s shorter, darker days, spend more time in bright rooms. Open shades and drapes to let in as much sunlight as possible. Sit near a window whenever you can. Consider switching the light bulbs in your home to full-spectrum bulbs which mimic natural light and investing in a light therapy box or a dawn simulator/sunrise alarm clock.

Head outdoors

Fresh air, sunshine and movement are naturally stress-relieving and rejuvenating. Bundle up and go for a walk or jog (be sure to tread safely on ice and snow with non-slip footgear) or enjoy winter activities such as ice skating, sledding, snow shoeing or skiing.

Eat the rainbow

Enjoy plenty of fruits, vegetables, whole grains and include low-fat dairy products and omega-3-rich foods (such as salmon and nuts). Go easy on heavily processed, high-fat and nutrient-void foods. Colorful

fruits and vegetables are rich in nutrients and antioxidants which may boost mood in addition to health and energy. Eating regularly and getting adequate protein and fiber will help keep your energy and mood on an even keel. Pay attention to your body as you’re eating and try to stop eating when you’re about three-quarters full—you’ll be less likely to overeat and feel sluggish.

ness, anxiety, mood swings and difficulty sleeping.

Get a move on

A good workout will boost energy, metabolism and mood. If you can’t exercise outdoors, there are plenty of indoor options such as workout videos, mall walking, health clubs/gyms, indoor pools, and yoga studios.

Get enough Zs

Be kind to yourself At least once a day, do something you want to do— which could mean doing nothing! Make time for yourself by saying no to unnecessary tasks or events. And ask for help or support when you need it.

Sleep plays a critical role in immune function, metabolism, memory, learning, and wellness. Most adults need 7-8 hours of sleep every night for health and wellbeing. Skimping on sleep will sap your energy and mess with your mood.

Actively relax

Take it to the mat. Meditation and yoga have many mental and physical health benefits including reducing anxiety and stress and improving sleep.

Seek out social support

Ease up on alcohol

Remember that alcohol is a depressant, not a mood-lifter. And of course, if you overdo, you may feel sick and tired the next day.

Hanging around with positive people is a major mood-booster. Even an e-mail or phone call with someone who makes you smile can lift your spirits.

Get help if needed

Curb caffeine

In moderate amounts (2-3 cups of coffee a day), caffeine can boost energy and mood, but too much can cause nervous-

If low mood persists or is intense, talk with your doctor or mental health care provider.

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Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2011

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Health

Handwashing

Do it right. Do it often. Save lives.

D

id you know that the very simple activity of frequent handwashing has the potential to save more lives than any single vaccine or medical intervention? It is one of the most effective and inexpensive ways to prevent diarrheal diseases and pneumonia, which cause more than 3.5 million deaths worldwide in children under the age of 5 every year. Although people around the world clean their hands with water, very few use soap to wash their hands.

When should you wash your hands?

• • • • • •

Before, during, and after preparing food Before eating food Before and after caring for someone who is sick Before and after treating a cut or wound After using the toilet After changing diapers or cleaning up a child who has used the toilet • After blowing your nose, coughing, or sneezing • After touching an animal, animal feed, or animal waste • After touching garbage

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• Wet your hands with clean running water (warm or cold) and apply soap.

• Rub your hands together to make a lather and scrub them well; be sure to scrub the backs of your hands, between your fingers, and under your nails.

• Continue rubbing your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.

• Rinse your hands well under running water.

• Dry your hands using a clean towel or air dry.

Washing hands with soap and water is the best way to reduce the number of germs on them. If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% percent alcohol.

Alcohol-based hand sanitizers can quickly reduce the number of germs on hands in some situations, but sanitizers do not eliminate all types of germs.

Hand sanitizers are not effective when hands are visibly dirty.

How should you use hand sanitizer?

• Apply the product to the palm of one hand.

• Rub your hands together.

• Rub the product over all surfaces of your hands and fingers until your hands are dry.

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For more information on handwashing, please visit CDC’s Handwashing website. You can also call 1-800-CDC-INFO, or email cdcinfo@cdc. gov for answers to specific questions.

www.healthyandfitmagazine.com • Healthy & Fit

25

Health insurance made easy!

Kids

Child nutrition myths busted!

Parents may not know everything about nutrition. by Karen Giles-Smith

Join Farm Bureau and take advantage of our member-only health plans, including:

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W

ith so many sources of nutrition information about kids—many misguided or misinformed—myths about child nutrition run rampant. As a parent or caregiver, it’s important to look to trusted sources of information about child nutrition such as:

The American Academy of Pediatrics: healthychildren.org The American Academy of Family Physicians: familydoctor.org The American Dietetic Association: kidseatright.org Let’s set the record straight on several potentially harmful myths.

Myth: To decrease risk of chronic diseases, low-fat foods are best for children.

Truth: Very young children need fat for proper growth and brain

development. For this reason, after children are weaned from the breast or bottle, whole milk is recommended for ages 1-2. After age two, the American Academy of Pediatrics recommends most children drink reduced-fat (2%) or low-fat (1%) milk, but it’s important to talk with your child’s doctor about the type of milk that’s best for your child. In addition, children should be offered a wide variety of food and given the choice about what and how much to eat. Children need a moderate amount of fat, so offering low-fat versions of all foods isn’t recommended.

Continued on page 29 26

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2011

Baseball

Training in the off-season

There’s no rest if you want to improve your game. by Mike Bess

“P

eople ask me what I do in winter when there is no baseball. I’ll tell you what I do. I stare out the window and wait for spring.” Rogers Hornsby, Hall of Fame second baseman and manager. Circa 1940.

Today’s players do not have to stare out the window and wait for spring.

Even in our cold, snowy winter weather in the Midwest, there is much players of all ages can do in the off-season to improve their skills and maximize their performance.

The off-season is a great time to work on skill development, conditioning, agility and strength improvement.

It is a time period where serious athletes who want to get better every year can focus on improving the various individual skills needed in fielding, throwing, pitching and hitting.

Without the pressure of games to play, players can focus on examining their flaws and correcting them while working to improve the stronger parts of their games.

Indoor baseball training facilities are available where players can gain considerable advantage over their competitors who do nothing to improve in the winter months.

Private or group lessons and clinics are a great way to get ahead and be ready the next baseball season.

Some of these places also offer training in core strength improvement, agility, quickness and speed. In today’s ultra competitive world, where high school players are in competition for college scholarships it is essential for good baseball players to take advantage of opportunities to improve regardless of their age or the time of year.

Players in the winter climate states must work extra hard to compete with

their counterparts in the sunny and warm South and West sections of our country.

Excellent baseball and softball instructors are available with specialized programs designed for indoor winter workouts to assist players of all ages.

Those who do will reap the benefits of their off-season training in the spring by out-performing their opponents.

The days when players have to wait for spring are gone!

Stop staring out the window.

Now is the time to get to work!

Mike Bess is the Director of Baseball Operations at Court One Athletic Clubs (517) 908.3245. He is a former college coach and is an assistant coach at East Lansing High School.

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www.personaltrainerokemos.com www.healthyandfitmagazine.com • Healthy & Fit

27

Fit Features

by Gina Keilen

MARY KAY THELEN

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Mary Kay Thelen, 51, of Westphalia, finds her motivation for fitness through her family of five, her friends, and by continually striving to meet her fitness goals. Once she started her family, she knew she wanted to live longer without health issues slowing her down and to also be a role model for her kids. “I started running in my late 30s while my children were young,” says Thelen. “I wanted them to grow up living an active lifestyle, too”. And they have. This past May, Thelen, her two daughters, and her daughter-in-law ran the Bayshore Marathon together, completing Thelen’s 10th marathon.

Thelen has also biked the DALMAC for 14 years. To stay in shape, she runs several times each week with her running buddies. Regular physical activity along with eating right gives her more energy and reduces stress. “I have a fruit basket in my office to help me eat fruit throughout the day.” Knowing she only gets one shot at life, Thelen wants to make the most of it in a healthy and active way. “Life is too precious – live it right!”

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Healthy & Fit • www.healthyandfitmagazine.com

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Myth: If a child’s weight-for-height is above the

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Truth: Some children have weights that

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Myth: Kids need to snack often so they don’t get too hungry.

Truth: To provide proper nutrition and foster

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Myth: Children who don’t like vegetables won’t get the nutrients they need.

Truth: If a variety of foods are offered, children

will get the nutrients they need. However, don’t give up on children who don’t like vegetables.

Keep offering a variety of raw or cooked vegetables as a part of meals without comment or pressure, and children will most likely try vegetables eventually and may even learn to like them.

Myth: When a child eats more or less than usual, a parent needs to take control and either restrict food or strongly encourage the child to eat.

Truth: Since children naturally go through

alternating periods of slow, moderate, and fast growth, their appetites and the amounts of food they eat will vary. Some days your child may be ravenously hungry, other days he may not be interested in eating. (Note: If your child refuses many foods or entire food groups for an extended period of time, talk with your child’s doctor.) As long as children are not persuaded to eat or restricted from eating, their appetites are amazingly accurate regulators of food intake for proper growth and health and they will eat the amount they need in order to grow well.

www.healthyandfitmagazine.com • Healthy & Fit

29

Health

Slash and burn 200 calories a day!

Yes! Even during the holidays. by Lisa Marie Metzler

Y

es, I do know December is a cornucopia of sugar cookies, pies, candy and festive cocktails so you’re probably not too concerned with cutting calories or spending more time exercising this month.

But when January comes and you’re still nursing a fat and sugar hangover, you’ll thank me. Truth is, we’re all likely to indulge a bit over this magical season but you can make these swaps and get a little extra calorie burn so you can make room for your favorite holiday treats.

SLASH 100 Too much merry making and the only tidings of comfort and joy you’ll find will be in a bottle of Tums. Make these switches and you can slash around 100 (or more!) calories.

Beverages

• Try a 12 oz. glass of skim milk instead of whole milk...slash 96 calories • Eat 1 medium orange instead of drinking a 12 oz. glass of orange juice...slash 106 calories • Enjoy 2 light beers for 2 regular beers...slash 100 calories • Sip a cosmopolitan instead of a margarita...slash 350 calories • Go red with a bloody mary instead of a pina colada...slash 475 calories

Party Snacks

• 1 oz. of baked potato chips vs. regular chips...save 90 calories • 2 oz. of pretzels vs. 2 oz. potato chips...save 94 calories • 2 Tbsp. hummus and 3 oz. vs. 2 Tbsp. onion dip and 1 oz potato chips.... save 125 calories • 94% fat-free microwave kettle corn vs. 1 cup caramel corn... .save 221 calories • Spinach artichoke dip vs. tomato bruschetta...save125 calories

Appetizers

• 3 Pigs in a Blanket aren’t so cozy when you compare them to 3 turkey meatballs...dodge 160 calories • Where’s the crab in the crab cakes?

Swap for 12 shrimp cocktail...dodge

30

235 calories • Pass on the cute cheeseburger slider and opt for a beef skewer with veggies...dodge 290 calories • 1 potato skin is loaded with saturated fat and sodium. Pop in a stuffed mushroom instead...dodge 100 calories

Desserts

• Savor 1 slice of pumpkin pie over a piece of pecan...shave 200 calories • Skip the 5 oz. piece of apple pie and eat 5 oz. apple crisp...shave 85 calories • Choose a tiny slice of cheesecake or get more satisfaction from dipping fruit into dark chocolate fondue... shave 230 calories • Choose a piece of dark chocolate candy over 1 chocolate truffle...shave 128 calories

Burn Off 100 Calories!

On those crazy days when your list is endless and you think you can’t get in

Healthy & Fit • www.healthyandfitmagazine.com

your normal fitness routine check out these options. Chances are these activities are already part of your holiday to-do list.

• Rockin’ around the Christmas tree (dancing) for 20 minutes • 20 minutes of shoveling the snow off the walk for guests • Walking through the mall with packages for 20 minutes • 25 minutes of ironing pageant dresses and recital dress shirts • Vacuuming the house for party guests for 25 minutes • Climbing up and down the stairs to retrieve the Christmas lights for 15 minutes • 30 minutes of putting up lights and hoofing it up to the roof to secure Santa • Painting the guest room for Grandma for 20 minutes • 13 minutes of Wii Tennis with the kids • You deserve some stress relief ! Sweat it away in the sauna for 15 minutes.

DECEMBER 2011

Yoga • Pilates Group Coaching • Semi-Private Coaching

www.mystateoffitness.com 2655 East Grand River East Lansing, MI 48823 517.708.8828

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

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