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Healthy solutions. Fit results. A better you.

JANUARY 2012

CLASS

TRENDS AHEAD! 2012 fitness trends

ACT

revealed inside!

Former MSU basketball star DELVON ROE stays healthy in pursuit of his new dream

RICH RECIPES! Nutrients are key for these tasty treats

SENIOR EXERCISE Stay in shape and keep moving for longevity

ORKOUT W T S O P R O F MILK

! E R E H S I E D I U G M Y G 2 1 0 2 E H T

GOALS E L B A H C A E R HOW TO SET

RE! O L A G S N O P U TRIAL CO

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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.

JANUARY

Healthy & Fit

Magazine

JANUARY 2012 VOLUME 7: NO. 10

NUTRIENT-RICH RECIPES Start off 2012 with great food that is good for you.

SPECIAL: 2012 GYM GUIDE

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

12 13 16 17 18 19

JANUARY 2012

Smile wide!

Show off your pearly whites to increase happiness.

Crossfit saves time

For a quick, productive workout, try Crossfit and see the results!

Setting goals

Plan your goals carefully then go for the gusto!

Senior Excercise

Stay active and stay independent.

What’s Zumba?

Fitness classes are defined here.

Milk’s post-workout profile

Milk after a workout maybe just what your body needs.

20 22 24 26 30

Nutrient rich recipes

Start off 2012 with healthy, nutrientpacked snacks.

Stuttering project continues

MSU proceeds with its research on why children stutter.

From processed to pure

Eating fresh is often best, but a little processed is practical.

Pet problems?

Neurofeedback may be what your family pet needs.

2012 fitness trends

See what the experts are saying about what’s hot for 2012

Want more healthy ideas and inspiration? Like us on Facebook or visit healthyandfitmagazine.com. www.healthyandfitmagazine.com • Healthy & Fit

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PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

House hunting and gyms have a lot in common

’m reminded of buying my first house when I tell people about the various gyms and fitness centers in our readership area. The 2012 version of the Healthy & Fit Magazine Gym Guide is on page 16, itemizing the bare-boned features offered by mid-Michigan facilities that chose to be included in this free directory. We list the membership price, number of machines, amenities and whether they have Zumba and other classes. That’s important stuff. The trick to picking out the right facility for you, though, is to visit it first. Kick the tires, so to speak. Talk with the trainers, walk around, check out the locker room, and by all means make sure it smells OK. My wife and I visited about five houses before we found a house that was right for us. Maybe the price range of the houses was an issue—it was years before the real estate bubble burst. Maybe we were just sensitive. But in each case, upon personal examination, there was something about the home that made our decision to pass easier. The same is true for fitness centers—no guide can reveal that essential something that will make the facility perfect for you. The guide will narrow down the initial list of gyms to contact, but you will have to personally see the gym to find the one that is right for you. On my list, the following are essential components to check on a personal visit: Cleanliness is something a facility should put first and foremost. Working out in dingy conditions went out of style about the same time I graduated from high school, and that was a while ago. It should smell nice, have clean locker rooms, and machines and benches that do not drip with sweat. (Not your sweat, that’s OK. I’m talking about other people’s sweat, which is gross!) Staff should be friendly and know what they’re talking about. You can have the best machines in the world, but if no one is there to help you use them, it doesn’t do much good. Smiles are nice and if you are greeted by your first name, that’s pretty cool. Everyone wants to feel like a VIP. And my last piece of advice: Make sure the parking lot is ample. There’s nothing worse than being fired up for a good workout and being frustrated looking for a parking spot. Sure that could be a sign that you found the biggest and most popular gym in the area, but if you spend more time finding a parking spot than you do working out, what’s the point? Have fun. If you’re a true workout aficionado, leave the car at home, take the guide and run from gym to gym to try out all the facilities. That would be a heck of a workout. Have a great start to 2012!

JANUARY 2012

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

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.

K E N WOOD Known as The Walk-a-Thon Man, Ken Wood, 71, a part-time Lansing resident, has walked tens of thousands of miles for various charities, including seven cross-country treks. One of his 3,500-mile treks from Los Angeles to Washington D.C. was accomplished in just 104 days. Wood’s walks have benefitted the Dream Factory, an organization that grants wishes to terminally ill children; local chapters of the American Cancer Society; and have raised awareness for handicapped persons, world hunger, troubled youth, and the need for organ donors. “I started walking for charities when my son, H. Ken Wood, Jr., who was the 1974 Michigan Easter Seal poster child, asked me to do something for the handicapped,” says Wood. His accomplishments include holding the trans-United States walking record, being featured in a TV movie in the early 80s, receiving official commendation and recognition from the Michigan legislature for his work with the 1982 Walk for Life and for founding We Care Dynamics, a non-profit corporation to serve those in need. To this day, Wood and his family continue their charity work. Wood’s daughter Sarah is organizing a walk-a-thon from Lansing’s capitol to Washington D.C. and also plans to participate in the Action for Healthy Kids walk-a-thon next year. To stay in shape, Wood exercises and eats right. “I walk 1-2 miles every other day, do curls and squats with weights and eat like I’m supposed to—no junk food.”

BE T H A NN P E R K I N S - S I M M O N S BethAnn Perkins-Simmons, 52, of Grand Ledge, began running to help manage stress. Since 2003, she’s completed 27 marathons including: two Boston Marathons as a mobility impaired guide for an amputee friend, Disney’s Goofy Challenge (a half marathon on one day followed by a full marathon the next), three altitude marathons above 6,000 feet, three ultra-marathons, two half marathons, and an Ironman. It all started after she gained 15 pounds on her 5’3” frame and she and her husband joined Weight Watchers. Two months later, her husband contracted a heart infection and had to have open heart surgery. “I found myself surrounded by three kids, two dogs, three cats and a husband 24/7. I needed an escape. I started running and I haven’t stopped.” Perkins-Simmons trains year-round, monitors her portions and makes better food choices. “I have a lot of energy. I’m more fit at 52 than I was at 22. I’m young at heart and feel that age does not define me. My message is to not let society, family or friends define who you are and what you can do. Life is a journey; live it to the fullest and take time to celebrate! You will be amazed at what you can do.”

G L ORI A M I L L E R At age 86, Gloria Miller is enjoying life to the fullest. “I’m so busy,” she says, “I have a hard time finding time to attend regular exercise classes.” Instead, Miller does yoga stretches each morning to manage her severe arthritis, walks every day, mows the lawn, tends a vegetable garden, plays golf and kayaks. She says she’s always been active, preferring the outdoors. “As a child growing up on a farm west of DeWitt, I was always outside, tagging along with my dad and grandpa.” In college, Miller majored in science, minored in physical education, and played field hockey and softball. As an adult, she kept active on the job as a high school chemistry and physical education teacher; and also in her spare time camping, hiking and canoeing. When she canoed the first Grand River Expedition from Jackson to Grand Haven in 1990 and learned about river conservation efforts, Miller realized that the Looking Glass River, where she played as a child and learned to dog-paddle, would benefit from environmental advocacy. That same year she founded the Friends of the Looking Glass River Watershed Council, Inc. Although Miller gives credit to her genes for her health and longevity—her mother lived to be 105—her passion for life and healthy lifestyle seem to be serving her very well.

L E S L E Y K O VA C S Lesley Kovacs, 60, of Holt, realized that walking when the weather cooperated was not enough to get fit. “I was feeling kid of bulky,” she says. “I was carrying some extra weight and I wasn’t happy about it.” Kovacs enrolled in an interval class focusing on cardio and strength three times a week, and the pounds began to come off. To include stretching in her routine, she ventured into yoga and soon decided to become a certified yoga instructor. Currently, Kovacs teaches yoga, EnhanceFitness, Active Older Adults and Strength & Stretch classes at YMCAs throughout the Lansing area. “Being fit allows me to be active and gives me energy throughout the day to do my daily activities and run around with my grandkids,” she says. “It also keeps the soreness of arthritis at bay and helps maintain my cholesterol level and my weight.” One of the reasons Kovacs became a fitness instructor was to force herself to be physically active on a regular basis. “Before I was an instructor, I sometimes talked myself out of going to class,” she says. “I also became a personal trainer at the age of 59. It’s never too late to pick up a new career. And it’s never too late to get fit—it’s well worth the time and energy. But go easy and stick with it. Sample lots of different activities and find what you like and what’s best for you.” JANUARY 2012

www.healthyandfitmagazine.com • Healthy & Fit

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Success!

by Gina Keilen

Chris and Katie Pike

Once athletes in high school, husband and wife Chris and Katie Pike, ages 26 and 27, let their healthy habits slide as teachers with busy lives. By scheduling exercise into their calendars and making adjustments to what and how they ate, the Pikes dropped a total of 145 pounds in six months. Here’s how they teamed up to slim down. What motivated you both to make changes to your health habits?

After!

Katie: As past athletes, we knew what ﬁt felt like. I was approaching 200 pounds and Chris 300 pounds—it was time to get back to the weights of our college dating years.

Before!

Chris: Also, Katie’s school hosted a Biggest Loser competition which she won by dropping 40 pounds. That encouraged me to follow her example.

How did you accomplish your health and fitness goals? Katie: We knew we had to burn more calories than we were taking in. By exercising regularly, eating balanced meals with more fruits and vegetables, and increasing our water intake, we were well on our way. We focused more on how we ate: eating more vegetarian meals, planning meals before going grocery shopping, and cutting portion sizes. We also changed our habits when eating out – we split meals and eliminated unnecessary extras such as cheeses and sauces. We still indulged in some of our favorite snacks. One of our favorite snacks is air-popped popcorn, so we ate that at night instead of higher calorie/higher fat snacks. And we’re both craft beer enthusiasts, so instead of cutting out the beer, we cut back by sharing one beer and only drinking it on weekends. Exercise was a vital part or our success. I signed up for races to give me motivation and a goal to work toward. I also cross-train on a spinning bike. Chris: I had a harder time getting motivated, but seasons of The Simpsons on DVD helped pass time on the spinning bike. Once my weight was under control, I realized I didn’t need distractions anymore—being outdoors was enough to keep me going. JANUARY 2012

Chris

Katie

Before: 295 lbs. After: 205 lbs. Height: 6’

Before: 195 lbs. After: 140 lbs. Height: 5’2”

What were your biggest challenges?

Chris and Katie: Stress and social events. With both of us working, it was hard to ﬁnd the motivation and energy to exercise when we got home. We used a calendar with our workout regimens on it – it’s a constant reminder of our accomplishments and helps keep us motivated.

to look forward to. The camaraderie inspires me to keep my Wednesday nights open so I can join the Running Club at the Michigan Brewing Company.

What advice do you have for others?

Chris: We both have improved energy, conﬁdence, and self-esteem and we want to keep it that way!

Chris: Losing weight is not always easy, but push through it because the concept is simple [fewer calories in than what’s burned] and it’s worth it in the end. Eating a balanced diet with plenty of exercise and patience will get you there if you’re willing to make the effort.

Katie: Exercising with friends helps tremendously because it’s something

Katie: The trick is to get off your booty and get moving!

What else keeps you motivated to continue your healthy habits?

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

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

Teeth

Smile wide!

Want to be happier? Show off your pearly whites. by Dr. Susan Maples

Q. A.

Now that I’m proud of my teeth, I smile more and I think I’m actually a happier person. How is that possible?

That’s awesome, and somewhat predictable….here’s why. Studies have shown that just engaging the smile muscles (especially zygomatic major) causes us to release positive endorphins. It turns out that even faking a smile releases tiny spurts of the stuff that makes us feel better. In one study (Fritz, 1988 comic review) a group of participants were asked to hold a pencil in their lips. A second group of participants were asked to hold the pencil in their teeth--with their lips not touching, thereby engaging their smile muscles. This second group, the unknowing “smilers”, ranked the comics they were viewing significantly funnier than the straight-lipped group. That’s well and good….but wait there’s

“Smiles are also contagious—they make other people inadvertently smile and feel happier.” more! Smiles are also contagious—they make other people inadvertently smile and feel happier, which in turn influences a more positive response toward you. By the way, frowning also triggers others to unconsciously frown, and in turn feel crummy. These emotional contagions are a result of an inherent physiologic process called mimicry and it’s fascinating! Our ancestors’ abilities to empathize with, or “danger-warn” by mimicking their neighbors’ emotions were sometimes the communication determinants

Healthy & Fit • www.healthyandfitmagazine.com

between life and death. So how do you feel better? Let me recap some significant research. Smiling has measurable elevating effects on the body: It boosts our immune system, reduces stress, lowers blood pressure, enhances others’ perceptions of us and, as you’ve noticed, significantly improves our personal affect. Authentic smiles are also marked by eye muscle (obicularis oculii) engagement. Hence, squinty, smiling eyes spread positivity. “Crow’s-feet” convey feelings of amusement, optimism and joy. It’s no surprise why many of our returning botox patients want treatment to smooth out their furrowed brows (which transmits feelings of anger or worry) but are far less concerned about erasing those expressive smile lines. So go on with your happy self…. squeeze your zygomatic major, squint your orbicularis oculi, and by all means….show off your beautiful teeth!

JANUARY 2012

Fitness

Crossfit saves time

Get in shape in minimal time with Crossfit. by Kory Wertz

s a certified trainer I often get asked, “So what’s so special about Crossfit?” The best answer I can give is that I have yet to experience an exercise program that will give the participant the combination of overall fitness (strength, cardiovascular fitness, power, speed, stamina, etc…) that Crossfit gives while only working out 20-45 minutes a day three to five times a week. And for many folks, time is the limiting factor in any exercise program. The goal of Crossfit is to give you great overall fitness. It doesn’t emphasize any one area of fitness at the expense of other areas. For example we’ve all seen the guy who can deadlift 600 pounds, but can’t run around the block without an

oxygen mask. Or we’ve seen the marathon runner who has a hard time doing one pushup. Crossfit is, by design, broad, general and inclusive. That means the emphasis of the workouts changes daily and the result can be measured by competency in all phases of fitness (many Crossfitters

can run a sub-50 minute 10k and deadlift over 250 lbs.). Although the goal of Crossfit is to give the participant total fitness, the result of Crossfit is that it creates a rockin’ physique. When Hollywood needed to get the actors of the movie 300 in shape they had them perform Crossfit type workouts. And if you had a chance to watch the Crossfit games on ESPN, you witnessed the results of what Crossfit can accomplish. All of this in 20-45 minutes a day three to five times a week. Kory Wertz is a certified Crossfit trainer at Go Workout in Lansing where he manages the personal training department. If you have any questions for him he may be reached at (517) 272-7343.

ALWAYS HERE FOR YOU

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www.healthyandfitmagazine.com • Healthy & Fit

Welcome to the 2012 Gym Guide

Setting reachable goals could help propel you to a happy new year of health and fitness by Justin Grinnell

t’s January. Time to follow through on the New Year’s resolution to live a healthier life. And if started now, think how much better summer will be! For Healthy & Fit Magazine January means the 2012 Gym Guide will be featured, listing area gyms and fitness facilities. For myself, and my staﬀ at State of Fitness in East Lansing, it means it’s time to set goals for 2012. So take advantage of this issue: Use it to help you select a gym, find a trainer, and establish your personal path for wellness. And as you journey forth, follow these five tips to help you adhere to your 2012 health and fitness goals. Tip Number 1: Do You Really Care? Research shows that four out of five people abandon their New Year’s resolutions by January 20. To be successful, goals should be inspiring and reflect what is personally important, not prescriptive and based on what others expect. Look back on this past year and ask yourself, “Was I happy with my health and how I felt this year?” If you are not healthy, you are less likely to be happy simply because you don’t feel good. Tip Number 2: Make Your Goals Clear It is important to set very clear ‘next step’ goals. If weight loss by a specific date is the goal, establish a series of small interval goals to lead you to that conclusion. It is easier to stay committed when

“Make a list of all of the things that make you happy. It can be simple things like looking forward to going out with friends or playing basketball in the driveway with your kids.” you see regular, small successes leading to your bigger goal. Tip Number 3: Make it Personal We all make personal goals, but are we committed? Stats say 33% of people who fail to complete their New Year’s resolution say it was because it was something they weren’t really committed to. Was your goal picked because it sounded fun? Perhaps someone told you it would be good for you? Here is a way to see if losing weight and getting healthier means a lot to you personally. Make a list of all of the things that make you happy. It can be simple things like looking forward to going out with friends, playing basketball in the driveway with your kids, or simply getting dressed to go to work. You would be surprised to see that a lot of people dread doing these things

because they are overweight, don’t have energy, and lack self-confidence because they don’t feel good about their health and themselves. Then make a list of all the things that are important to you in all aspects of life. Small or big it doesn’t matter. Then, write down all the common things between what makes you happy and what is important to you. If a lot of these things can be related to how healthy you are, then you will have a much better success rate at achieving your health and fitness goals this 2012. Tip Number 4: Keep it Simple Instead of setting multiple resolutions and overwhelming yourself, consider just setting one goal —the most important health and fitness goal you want to achieve this year. If you add other goals to that, such as lifting weights five days a week, eating only broccoli and chicken breast, running a marathon, and building a tool shed out back, you will lose sight of what is important to you. Then, as we discussed above, set small achievable goals each week for that ONE goal in order to achieve it. Tip Number 5: Keep It Positive, Be with Positive We rarely ever use the word “don’t” in the right context. If I tell you, don’t think about work right now, you immediately think of work, right? You can’t help it. So, why does it make sense to make a New

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JANUARY 2012

Senior exercise

Want to stay independent? Keep moving! by Josh Smith

Year’s resolution that involves the word, don’t? Instead, frame positive resolutions. It’s not helpful for us to say things like, don’t drink so much diet soda, or, don’t be so lazy and go work out. These are not good objectives for our mind set. It doesn’t help us achieve our goals. We want to set positive goals such as, ‘I want to cut down to two diet sodas a week and drink more water,’ or, ‘I want to work out three times a week. It will also help if you put yourself in positive environments. If you are around friends, family, and co-workers that encourage you to drink more water, less soda, studies show you are more likely to achieve this goal. Studies also show that people who engage in running and walking groups, group fitness classes and group personal training sessions are more likely to stick with exercise due to the friendships they form, and the sense of accountability that is developed. If you set positive goals, and put yourself in positive environments, you give your brain a much better chance of helping you achieve your health and fitness goals for 2012.

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.

xercise does get more difficult with age, fitness experts admit. The benefits, however, to independence, mobility, maintaining strength and range of motion make it well worth the effort. In fact, physical activity is key to quality of life as people age, says Josh Smith, fitness coordinator at Burcham Hills’ Retirement Community and Center for Health & Rehabilitation. “It is much easier to stay vertical than it is to get vertical,” Smith notes with a smile, stressing that those who get up and get moving are more likely to be able to retain their mobility long into their elder years. He recommends three essential exercises – stretching, balance training and walking. Recognizing that not everyone knows how to begin a workout, Smith, who holds a Master’s degree in exercise physiology, likes to start by stretching the hamstrings, the muscles which run along the back of the upper leg. Weak hamstrings can make standing, walking and balancing difficult. Hamstring stretches can be accomplished in a seated position by extending one leg at a time in front of the body, leaning forward and reaching fingers out toward the toes . As people age, falls are often life-changing events that bring physical activity to a halt. For that reason, Smith believes balance training should be incorporated into a daily workout or routine. He advises starting with a single leg stand. “Using a sturdy chair, stand behind it

and hold the back of the chair with a good grip,” Smith explains. “Look forward and slowly lift one foot oﬀ the ground a few inches, then hold it for 10 seconds.” Finally, those who walk on a regular basis will be able to walk longer and have better balance while standing and reaching. Regular stretching, working on balance and walking can work wonders to keep people healthy and active long into their elder years. Josh Smith is Fitness Coordinator at Burcham Hills Retirement Community and Center for Health & Rehabilitation in East Lansing. Reach him at (517) 5351-8377.

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✓

Rockwall

Basketball

Racquetball

Child Care

Reflexology

Salon/Spa

Physical Therapy ✓

Massage

Nutritionists

Personal Trainers

Kettlebells

Drink Bar/Cafe

Lockers/Showers

Sauna

Hot Tub

Pool

TRX Suspension

Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

✓

GREATER LANSING Anytime Fitness 2119 Haslett Road, Suite C, Haslett (517) 977-1444 26 $35

✓

B-Strong Fitness 12900 North US 27, DeWitt (517) 669-7121 35 $30 1200

✓

Court One Athletic Club 1609 Lake Lansing Road, Lansing (517) 372-9531 — 2291 Research Circle, Okemos (517) 349-1199 30 $59 4000

✓

An (*) means that Healthy & Fit Magazine used 2011 data. Several attempts were made to contact every ﬁtness center on this list.

* Eagle Eye Athletic Club 15510 S. Chandler Road, East Lansing (517) 641-4348 30 N/A 1800

✓

Eaton Rapids Health Works 1500 South Main, Eaton Rapids (517) 663-9530 40 $32 650

✓

Go Workout 134 East Edgewood Blvd., Lansing (517) 272-7343 32 N/A 1400

✓

Gym Bumz 6135 W. Saginaw Hwy, Lansing (517) 321-3111 35 $33 1400

✓

Hayes Green Beach Wellness Center 123 Lansing Streeet Charlotte (517) 543-1050 45 $40 730

✓

Michigan Athletic Club 2900 Hannah Blvd., East Lansing (517) 364-8888 43

$114

8500

✓

Planet Fitness 5833 Saginaw Highway, Lansing (517) 321-3300 32 N/A 5500

✓

Powerhouse Gym of East Lansing 4790 S. Hagadorn, East Lansing (517) 827-4653 25 N/A 2000

✓

River View Fitness Center 1106 N. Cedar Street Suite300, Lansing (517) 485-3638 45 $25

✓

* Snap Fitness Charlotte 515 Lansing Road, Charlotte (517) 541-3483 40 $35 500

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* Snap Fitness Grand Ledge 607 E. Saginaw Hwy., Grand Ledge (517) 627-3481 40 $35 650

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Snap Fitness Haslett 1630 Haslett Road, Haslett (517) 339-7627 35 $35 800

Snap Fitness Mason 409 N. Cedar, Mason (517) 749-3003 43 $35 770

✓

Snap Fitness Okemos 3552 Meridian Crossing Drive, Suite 595 Okemos (517) 347-4147 26 $39 600

✓

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2012

What’s a Zumba?

If you don’t know what you’re looking for, these definitions may help.

eed a definition or two for the diﬀerent classes your gym oﬀers? Here’s a handy guide, although gyms, trainers and instructors often place their own twists on classes. Always ask for a demo before you buy! Aqua Aerobics This fun cardiovascular challenge uses water resistance to sculpt your muscles while increasing cardiovascular endurance and burning plenty of calories. Don’t forget your swimsuit! Belly Dancing Shimmy away the fat with belly dancing. This entertaining form of dance gets your heart pumping and hips shaking to tone the abs, tighten the booty and melt away the fat for good. Boot Camp A fast-paced workout guaranteed to make you sweat. Includes high-intensity cardio, strength training, flexibility, speed, agility, and endurance work to whip your whole body into shape. Boxercise Knock your body into shape! Boxercise is a high-intensity fusion of traditional aerobics exercises and boxing moves, sure to give you a great workout. Cardio Kickboxing Jab, punch and kick your way into shape with cardio kickboxing. A fun, high-energy workout guaranteed to burn those calories! Circuit Training Circuit training consists of a complete set of exercises including a mixture of cardiovascular, strength and resistance moves. A circuit is one completion of all exercises in the designated program. When one circuit is complete, you begin the first exercise again for circuit number two. Group Training Classes Get the

benefits of a personal trainer without emptying your wallet with group training classes. The group dynamic pushes you to keep up and give the workout your all, while still getting the one-on-one training you need to push your fitness to the next level. Interval Training Cardiovascular exercises that alternate between brief bouts at near-maximum exertion and lower intensities designed to burn more calories. Jazzercise A fusion of jazz dance, resistance training, Pilates, yoga, and kickboxing, Jazzercise is the best of all fitness worlds. The class is choreographed to today’s hottest music and designed for maximum fat burn. Kettlebells Build strength in every muscle with a full body Kettlebell workout. Kettlebells are a bowling ball shaped weight with a handle, designed for the ultimate strength-building regime. Pilates Work those abs! Pilates makes use of your own body weight to tone, lengthen and strengthen your entire body, while keeping the core engaged. Power Sculpt A challenging bodysculpting class designed to increase strength and muscle tone using a variety of equipment including weights, resistance bands and stability balls. Power Yoga Consists of a series of yoga poses without stopping to get your muscles working and heart pumping. An excellent way to combine cardio, strength and flexibility workouts all in one session. Speed and Agility Training Dramatically improve your athletic performance with speed and agility training. Program is designed for athletes to cut times and

increase endurance to perform at his or her top-notch ability. Spinning An energizing, fast-paced stationary bike workout designed to improve your speed, strength and endurance. Burns calories fast! Stamina Swim Designed for the avid swimmer to provide a great cardiovascular challenge and increase endurance in the pool. Goggles might be handy! Step Aerobics Get your heart pumping with this non-stop aerobic workout. Perform energizing routines while utilizing an adjustable platform (or step). Tai Chi A martial art that combines flowing movement, stretching and breathing techniques to improve one’s overall wellness, inner relaxation and balance. TRX Suspension TRX uses hanging suspension bands, gravity and your own body weight to improve muscular strength, balance, flexibility and endurance. It oﬀers an endless exercise selection for all skill levels, while adding definition and form to your entire body. Yoga Yoga focuses on a combination of posture, breathing and meditation exercises and poses to improve strength, flexibility and body awareness. Great way to wind down and leave feeling healthy and relaxed. Yogalates A combination of yoga and Pilates with a focus on posture, balance, core strength, relaxation and breathing techniques. Zumba Get your groove on with this high-energy aerobic dance routine designed to burn the fat away fast. The easy to follow dance routine to upbeat Latin music will energize your entire body and keep you coming back again and again.

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✓

Rockwall

✓

Racquetball

✓

Basketball

✓

Child Care

✓

Reflexology

✓

Salon/Spa

✓

Massage

✓

Physical Therapy

Personal Trainers ✓

Nutritionists

Kettlebells

Drink Bar/Cafe

Lockers/Showers

Sauna

Hot Tub

Pool

TRX Suspension

Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

✓

GREATER LANSING Snap Fitness East Lansing 115 E. Grand River Ave., Suite A, East Lansing (517) 336-0881 N/A $22

N/A

✓

State of Fitness 2655 E. Grand River Avenue, East Lansing (517) 708-8828 40 $59 300

✓

University Club Fitness Center & Spa 3435 Forest Road, Lansing (517) 353-5113

An (*) means that Healthy & Fit Magazine used 2011 data. Several attempts were made to contact every ﬁtness center on this list.

40 N/A

600

✓

YMCA—DeWitt 13161 Schavey Road, Dewitt (517) 668-9622 35 N/A 1250

✓

YMCA—Downtown Wellness Center 119 N. Washington Square, Lansing (517) 827-9640 30 N/A 1200

✓

YMCA—Oak Park Branch 900 Long Blvd., Lansing (517)827-9700 35 N/A 3300

✓

YMCA—Parkwood Branch 2306 Haslett Road, Haslett (517) 827-9680 30 $59 4000

✓

YMCA—Westside Community 3700 Old Lansing Road, Lansing (517) 827-9670 35 $30 1200

✓

GREATER JACKSON Allegiance Health Wellness Center 1100 E. Michgan Ave., Jackson (517) 788-4867 45 N/A

400

✓

Johnny O’s Fitness Club 2136 Robinson Road, Suite 4, Jackson (517) 750-3800 45 N/A

N/A

✓

* Optimal Performance Specialists 206 Page Ave., Jackson (517) 783-6670 40 $35 650

✓

Planet Fitness 2020 Bondsteel Drive, Jackson (517) 784-5551 35 $10 5300

✓

Powerhouse 24/7 of Jackson 1901 Horton Road, Jackson (517) 783-5261 35 N/A

477

✓

Pro’s Gym 202 E. McDevitt, Jackson (517) 796-2337 35 $30

✓

Snap Fitness Jackson 1527 Horton Road, Jackson (517) 782-1001 45 $40 500

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YMCA of Jackson 127 W. Wesley Street, Jackson 517-784-9622 40 $40 6200

✓

Healthy & Fit • www.healthyandfitmagazine.com

✓

JANUARY 2012

Milk’s post-workout profile

Milk can help endurance athletes refuel for peak performance by Karen Giles-Smith

ill consuming certain foods or beverages after workouts make a diﬀerence in terms of athletic performance? That depends on what type of workouts you do. If you exercise three to four times a week, there’s no need to worry about a post-exercise eating plan because there’s plenty of time to refuel before your next workout. If, however, you’re a competitive athlete or trainer who works out two or more times a day, your body needs to refuel after each workout so that you’re good to go for the next bout. Your body needs fluid to rehydrate, electrolytes to replace those lost through sweat, carbohydrate to restore muscle glycogen (energy stored in muscles) and high-quality protein to repair and build muscle tissue. For you, there’s no question: Consuming the appropriate foods and fluids can enhance your recovery. Several studies suggest that milk has what it takes. Here’s the lowdown on milk as a recovery beverage. Who: Studies done on subjects—mostly men in their 20s—suggest that drinking white milk or chocolate milk after a workout is as, or more, eﬀective than some sports drinks in helping the body to refuel, recover and rehydrate after exercise. This refuel/recover/rehydrate trifecta may help the body perform better during the next workout. Drinking milk post-workout also may help improve body composition by increasing muscle mass and decreasing body fat over time.

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What/When: Many sports nutritionists and trainers recommend drinking low-fat (1/2%-1%) or fat-free white or chocolate milk immediately to about an hour after endurance exercise. Also, research suggests that eating protein-rich food before exercise, such as yogurt or a glass of milk, may optimize recovery by

• Carbohydrate (12-24 grams) to replenish muscle glycogen stores. Milk has 12 grams of carbohydrate from lactose (naturally-occurring milk sugar) whereas chocolate milk has about 24 grams of carbohydrate, depending on the brand, due to added sugar. Bonus: Carbohydrate combined with protein, as in milk, creates an even better muscle refueling and building response and reduces cortisol, a hormone that breaks down muscle. • Water (87 percent) to help replace fluid losses and maintain proper hydration. Water is necessary for all body cells to function properly. • Electrolytes (about 375 mg potassium and about 105 mg sodium) to help replace what’s lost through sweat. Electrolytes transmit nerve impulses, contract muscles, and assist with fluid balance. • Nine essential nutrients in all— including calcium (300 mg), magnePhoto by Gennara Photography sium (27 mg), and vitamin D (100 providing a ready-and-waiting supply of IUs) for bone health and overall health. Chocolate milk has the same nine amino acids, the building blocks of essential nutrients as white milk. protein. How: To recover/refuel after endurance Why: exercise, white or chocolate milk should Milk contains (per 8 ounces): be consumed—ideally—as a part of a • Protein (8 grams) to help build and post-workout snack or meal. repair muscle. Milk’s high quality In Nancy Clark’s Sports Nutrition protein is composed of 80% casein and Guidebook, Clark, a sports nutrition 20% whey proteins. Whey is a fast-actexpert, writes, “Proper fueling at the ing protein and casein in a slower-actright time is worth the eﬀort. Rather ing protein. than simply dash oﬀ to your next Together, the two types of protein obligation, take the time to grab a provide muscles with immediate and chocolate milk or a yogurt.” longer-term delivery of amino acids. Only...

95 19

/month

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www.healthyandfitmagazine.com • Healthy & Fit

Diet

Nutrient-rich recipes for New Year’s Treat your guests to delicious, nutritious party fare. by Karen Giles-Smith

Honey Yogurt Fruit Dip

reat your guests to delicious, nutritious party fare that’s also good for you—these recipes are super-simple to prepare, leaving you with time to relax and enjoy the festivities.

A delectible dip that makes apple slices taste like apple pie! This recipe also makes a great sauce for fruit salad.

Ingredients: • 1 cup nonfat or plain lowfat yogurt • 1 teaspoon vanilla

Guacamole on the Go!

Avacados are so full of ﬂavor, you don’t need much to turn them into delicious guacamole. Avacados contain heart-healthy monounsaturated fats, ﬁber, and several vitamins and minerals.

and scrape avacado from peel with spoon. Mash avacado with potato masher, pastry blender or fork. Mix in cumin and cayenne pepper. Stir in tomatoes. Taste and add more seasonings, if desired. Serve with low-fat corn tortilla chips. Note: Guacamole prepared without lime or lemon juice may brown sooner, so it’s best to eat this version right after preparation.

Serves: approx. 8-10 Ingredients: • 4 ripe avacados • 1/2 teaspoon powdered cumin • 1/4 teaspoon cayenne pepper • 3-4 ripe Roma tomatoes, diced salt (optional)

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

Directions: Slice each avacado in quarters around the pit. Remove pit

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Health And Fitness Assessments To Help You FREE Group Classes & Babysitting With VIP MembershipMilk Process © 2011 SeparateAmerica’s Workout Areas For Saunas & Whirlpools AvailableAbdominal In Men’s®&Training, Women’sSwiss Locker Rooms is a registered tradem got Ball milk? And Medicine The Largest Cardio Workout Area In Lansing WithBall Over 60 Pieces Workouts Of Cardio Equipment JANUARY 2012 Indoor TrackWorkout Stations Strength Training With Over 150 Different ® Dedicated Free Weights For All Ages & Ability LevelsSpin From Studio Novice To Elite MilkPEP reduceBar noise and injury!) Athlete (They are even rubber coated toJuice

134 E

517

They’ r e called Essential They’re called Essential for a reason. Calcium Vitamin D Phosphorus Riboflavin Protein Vitamin B-12 Potassium Calcium Vitamin D A Vitamin Phosphorus Niacin ¡ Calcium Riboflavin

Phosphorus 245 mg, 20% DV

Works with calcium and vitamin D to help keep bon

Riboflavin 0.46 mg, 20% DV

Helps convert food into energy. Plays a vital role in the development of the central nervous system.

for a reason.

Vitamin DProtein Phosphorus Vitamin B-12 Riboflavin Potassium Protein Vitamin A Niacin ¡B-12 Vitamin Potassium Vitamin A Niacin

Protein 8 g, 16% DV

Helps build and maintain lean muscle. Contains all t Calcium 300 mg, 30% DV Helps build and amino maintain strong bones andbuilding teeth. It helps essential acids (the blocks reduce the risk of stress fractures and osteoporosis later in life. Plays a role in promoting normal blood pressure.

for protein

They’re ca for

Calcium 300 mg,1.2 30% DV13% DV Vitamin B-12 mcg,

Vitamin D 100 IU, 25% DV Helps build and maintain strong bones and teeth. It h Helps build red cells and helps maintain the cl Helps absorb calcium for healthy bones. reduce the risk ofblood stress fractures and osteoporosis innervous life. Plays a role in promoting normal blood pressur system. Phosphorus 245 mg, 20% DV Works with calcium and vitamin D to help keep bones strong.

Vitamin D 100 IU, 25% DV

Potassium

370 mg, 11% DV Helps absorb Riboflavin 0.46calcium mg, 20% DVfor healthy bones.

Helps regulate thePlays balance ofin flthe uids in the body and Helps convert food into energy. a vital role development of the central nervous system. Phosphorus 245 mg, 20% DVblood pressure. plays a role in maintaining a normal

Works with calcium and vitamin D to help keep bone Protein 8 g, 16% DV

Calcium Vitamin 490 10% DVDV Ribofl avin mg, 20% essential amino acidsA (the0.46 buildingIU, blocks for protein). Vitamin D Helps convert intovision, energy. Plays askin, vitaland role the Important forfood good healthy ainhealth development Phosphorus Vitamin B-12 of 1.2 the mcg, central 13% DV nervous system. immune system. Helps build red blood cells and helps maintain the central Riboflavin nervous system. 8 g, 16% DV Protein Protein Helps build and maintain lean muscle. Contains all the

Niacin

Helps build and maintain lean muscle. Contains all th 2 mg, 10% Vitamin B-12 Potassium 370 mg, 11% DV DV* essential amino acids (the building blocks for protein) Helps regulate balance ofenzymes fluids in the body and Helps thethebody’s function plays a role in maintaining a normal blood pressure.

Potassium normally by con

nutrients into energy. Vitamin B-12 1.2 mcg, 13% DV

Vitamin A

¡ Niacinthe ce Vitamin A 490 IU, blood 10% DV cells and helps maintain Helps build red Important for good vision, healthy skin, and a healthy nervous system. immune system.

Potassium Niacin 2 mg, 10% DV* 370 mg, 11% DV

Helps thefunction balance ofbyfluids in the body and Helps theregulate body’s enzymes normally converting plays a role in maintaining a normal blood pressure. nutrients into energy.

Vitamin A 490 IU, 10% DV

Milk’sanine essent Milk’s nine essential nutrients help Important can for good vision,kids healthyand skin, and healthy teens gro immune system. teens grow healthy and strong.

Milk’s nine essential nutrients can help kids and Niacin 2 mg, 10% DV* Helps the body’s enzymes function normally by conv teens grow healthy and strong. % Daily Values are based on a 2,000 calorie diet. *As niacin equivalents

www.udim.org

nutrients into energy.

MilkPEP-RethinkYourDrinkHandout_FINAL.indd 2

Daily Values are based on a 2,000 calorie diet. sed on a% 2,000 calorie diet. *As niacin equivalents

ocessors.got milk? is a registered trademark of the California Milk Processor Board. rademark of the California Milk Processor Board. ®

Milk’s nine essential nutrients can help kids and teens grow healthy and strong.

MilkPEP-RethinkYourDrinkHandout_FINAL.indd 2

9/17/11 12:16 PM

Kids

Stuttering project continues MSU looking to find reasons why children stutter.

esearchers in the Department of Communicative Sciences and Disorders at Michigan State University are using a five-year, federally funded research grant to investigate the possible causes of childhood developmental stuttering Stuttering is a communication disorder that interrupts the smooth flow of speech. Approximately five percent of all young children stutter at some point during the early years of speech development. Most of these children grow out of it within two years of stuttering onset; however, some do not. We know that approximately one percent of the general adult population stutters, and men are four times more likely to stutter than women. • Why do some children stutter and others do not? • Why are girls more likely to recover from stuttering than boys?

receptive and expressive language skills is • Is there something going on during obtained. A detailed analysis of the brain development that helps some child’s speech fluency is also completed. children to recover from stuttering The children are also invited to partici better than others? pate in an MRI session, where images of These are some of the questions that their developing brain are collected using researchers at MSU are hoping to answer a non-invasive imaging technique. through their research. A five-year, MRI does not use radiation, and there longitudinal study on developmental is no need for any injections. Children stuttering is currently underway and view a movie of their choice while inside researchers are hopeful that this research the MRI scanner. in the long-term may also improve stuttering diagnosis and treatment Children enrolled in this research project participate in a variety of assessments, which include a comprehensive evaluation of the child’s speech and language skills, and MRI scanning. Gina DeMott, General Manager Specific informa115 E. Grand River Ave tion about his/her East Lansing, MI 48823 articulation and

(517) 336-0881

Elite athletes benefit from working with a trainer. You will, too. Whether you are already fit or aspire to be, I will help you set realistic goals, provide a personalized fitness plan that is safe and effective, and will coach you as you work toward your goal. Pat Hagen, Trainer

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Pat Hagen, Trainer • Bodies In Motion Personal Training 2112 Hamilton Road Okemos, MI 48864 (Located between Okemos Rd. & Marsh Rd.)

www.personaltrainerokemos.com JANUARY 2012

BODY Move Your BODY Move Your BODY ove Your ODY Your DY

Cover D ELVO N RO E

Delvon Roe, 22, of Euclid, Ohio, ended his Michigan State University basketball career before the current season started, due to degenerative knee pain. Roe, who is 6’8”, was on the national runner-up team of 2008, the only freshman who started. Now done with basketball, the theatre major is turning his attention to the big screen. He answered these questions from Healthy & Fit Magazine Publisher Tim Kissman.

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M e Pa dita t r Be tner ion // gi Y M nn og Gu or in a id Ag ning g Ta // Y ed I o i el es Yog Ch ga mag sG a i/ & e 20 ra // T / In Vo ry / 4 ce ru te ice / I Ea 5 A r // e P me // nfa st bb ila d Z W n La ot ns Ro umb tes iate om t Ma ing a e s a / // / N Tai C n’s sag , M d, A To ia hi Sel e / I 4 sh / n 88 er e / N // f D / P Se It U ia Yo ef ar 23 C e ou p! Ja ga ens tne cl we rt r e // m as b s / Play // Ma s s d it / ss // at e fo ag es e ! r

Do you miss playing basketball? Yes, I do. I miss the camaraderie with guys. I miss the games. I miss the fans and competing. I have been a competitor since I was a child and I still am at heart. How do your knees feel now that you’re not playing? I feel much better since my retirement, a lot less pain and I am able to focus my energies on other goals. What are you doing to stay in shape? I got a role in a feature film about basketball, so now I am working on basketball-based exercises. A lot of cardio, dribbling, drills and basically anything to keep moving. Moving is the key; as long as you stay active you will make progress. What are your goals now that you’re done with athletics? Now all my energy is being focused into being an actor. I want to be one of the greats. I have a very long way to go, but I think the principles I learned in basketball will help a lot—determination, hard work, sweat and hustle.

With acting, do you ﬁnd yourself watching what you eat? No, I have always been a pretty healthy eater. My main focus is on exercise and working hard in the gym. As long as you work out and push yourself you can go a long way. How is your diet? I eat a lot, but I focus on high protein diets. I like food that helps muscle growth and keeps you full longer. How do you think MSU will do without you this year? I think they will do great, I mean they have a lot of young talent, hungry for it, and great attitude. I wish the team nothing but success and I know the Spartans will deliver. What kind of advice would you give to others? No matter what, follow your dreams. Don’t let anyone tell you that you can’t do something. You can and should. You have one life to live….so live it.

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www.healthyandfitmagazine.com • Healthy & Fit

Health

From processed to pure?

Eating fresh is often best, but a little processed is practical. by Karen Giles-Smith

ating more whole foods is a fabulous New Year’s resolution—there are big benefits. However, eating whole foods exclusively is very difficult, especially in locations where fresh produce and other whole foods are not readily available. It may come as a surprise that there are benefits to eating certain processed foods, too. Some foods are safer after processing, such as pasteurized milk. And many processed foods are good choices because they’re naturally nutrient-rich, for example: rolled oats, yogurt, peanut butter, frozen vegetables, bottled pasta sauce, canned beans, and fruit canned in fruit juice. The key is to choose whole foods whenever possible and choose processed foods wisely. When selecting processed food, choose—most often— those that are closest to the whole foods they came from; in other words, those that are minimally processed. Cut back

on foods containing trans fat, saturated fat and/or large amounts of added sugar or salt. For example, choose:

• •

Red skin or sweet potatoes instead of French fries or potato chips Baked or grilled chicken instead of chicken fingers or nuggets

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JANUARY 2012

• Whole-grain cereal or yogurt topped with fresh fruit instead of a toaster pastry or donut • A smoothie made with yogurt or milk and fresh fruit instead of a fountain drink

The pros of eating whole and minimally processed foods More vitamins and minerals. Many whole foods such as fruits, vegetables, whole grains and minimally processed foods such as low-fat/fat-free dairy products contain significantly more nutrients than many highly processed foods such as cake, cookies, pastries and soft drinks. Eating a balanced, mostly plant-based diet is the best way to get needed nutrients, including the nutrients that most people don’t get enough of: calcium, potassium and vitamin D. More ﬁber. Most whole plant-based foods are high in fiber; many processed foods are not. Fiber assists with digestion, helps control blood sugar and cholesterol, and may reduce the risk of several chronic diseases such as diabetes and heart disease.

More antioxidants. Fresh fruits, fresh vegetables and whole grains contain phytochemicals (plant chemicals)—powerful antioxidants that may decrease the risk of many chronic diseases. Better fats. When eating mostly whole, plantbased foods, you’re more likely to get “good fats” ( from foods such as fish, avacados, nuts and seeds) and less likely to consume too much trans fats. Less added salt and sugar. Whole foods are naturally low in sodium and don’t have added sugars. Many processed foods are heavy on these “extras”—check the label. Improved weight management? A study recently published in The New England Journal of Medicine found that an additional daily serving of certain whole foods (yogurt, nuts, fruits, whole grains, and vegetables) was associated with weight loss over a four-year period, whereas an additional daily serving of French fries or potato chips was associated with weight gain. It’s possible that the body uses more calories to digest whole foods than highly processed foods.

What’s the difference? What are whole foods? Foods in their natural form that have not been processed: fresh fruits, vegetables, nuts, seeds, beans, peas, oats and other whole grains. (Whole foods such as eggs, seafood, poultry and meat should be cooked properly to help prevent foodborne illnesses.) What are processed foods? Processing is anything that’s done to a food such as grinding, baking, freezing, canning, bottling, and adding vitamins and minerals. There are many levels of processing: Foods can be minimally processed (e.g. frozen fruit) up to highly processed (e.g. fruit rollups).

It’s not how many times you fall ... It’s how soon you can get back into the game. Dr. Todd E. Harburn knows what it’s like to play the game and how important it is to compete at your best on the field or in life. He combines years of experience as a player, with caring, compassionate orthopedic care to get you, or your loved one, off the sideline and back into the game.

We can help!

• 22 years of experience as Collegiate Team Physician • Orthopedic Consultant/Team Physician Hope College Football Football and Lacrosse • Assistant Clinical Professor Orthopedic Surgery Resident Program IRMC/MSU-COM • Orthopedic Surgery - Board Certified, Sports Medicine Certified, Fellow, AOASM

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JANUARY 2012

www.healthyandfitmagazine.com • Healthy & Fit

Health

Pet problems?

Neurofeedback can ease stress of pets and owners! by Gretchen Morse

or a full year, “Sah-Sah” and one of his four kitty siblings were marking indoors at least twice a day, after moving to a new home. Sah-Sah was also aggressive with some of the other felines in the house. His vet suggested Prozac, but his owner was worried about the side effects of medication and decided to give LENS Neurofeedback a try. LENS stands for “Low Energy Neurofeedback System” and is a very quick, non-invasive process that can help settle the brain and nervous system and optimize function. It measures brain frequency activity and sends a tiny signal -millions of times weaker than the signal of your cell phone - back to the brain that can help normalize unstable brainwave patterns. Technically speaking, it helps reduce the variability and amplitude of the EEG. It has been successful in addressing a wide range of conditions in humans, but is also being used to intervene with behavior and stress issues in cats, dogs and horses. Electrode paste was applied to a couple of clips, which were attached to Sah-Sah’s

ears. Another sensor was placed on top of his head, and less than two seconds of “feedback” was applied from the LENS. Ten days later, Sah-Sah’s mom reported major improvement. Previously, she was cleaning up after two kitties, who had at least two spraying incidents a day. After Sah-Sah’s LENS process there were only two very minor marking incidents over a week and a half period. These may have been from the other cat, who was too feral to have made the trip to the office, but perhaps also benefited from Sah-Sah’s improvements. Sah-Sah was also much less aggressive with the other cats. “Dite” had been marking in his home for six months, after a cat that was formerly in the home had been spraying there, as well. Dite was also anti-social and stayed mostly in the basement. The evening following his LENS session, Dite came up from the basement and settled into his mother’s lap as she read a book. Incredulous, she invited him to follow her up to bed, which he did. He has remained social, following her about the house, and has not marked indoors since his LENS experience. “Maggie” is a gentle and kind but “skittish” dog who was fearful of

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thunderstorms her whole life. She would start to shake an hour before a storm would hit. After her first LENS session, Maggie didn’t start her storm shaking until the midst of the storm when the thunder became quite loud. After two sessions, her family reports that she did not shake during the next storm, and was in general more affectionate. The LENS process does require disciplined observation and reporting skills from owners, and may take several sessions. Like other modalities, it doesn’t work for everyone. However, the LENS is a safe and effective alternative for dealing with stress and behavioral problems in pets, and a multitude of symptoms in humans. Exciting too is that the animals’ response to the process is important in ruling out “placebo effect” of the LENS. All good reasons to give the LENS a try! Gretchen Morse, DMA, NTCB is BoardCertified in Neurofeedback and works at Mid-Michigan Neurofeedback. For more information, call her at 517/290-4965, visit her website at www.mmneuro.com.

“I think my child stutters. What can I do?” Researchers at MSU are conducting a study on brain development in children 3-10 years old to learn more about the causes of stuttering and to develop better prevention and treatment tools. Who can help? Both children who stutter and those who do not are invited to participate! You will be compensated for your time.

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Healthy & Fit • www.healthyandfitmagazine.com

Michigan State University Department of Communicative Sciences and Disorders 117 Oyer Bldg, East Lansing, MI 48824

JANUARY 2012

A Y HEALTHY M A &KFIT MAGAZINE E R S

spring challenge RUN/WALK RUN/ WALK

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any distance. any pace. train for any distance from 5K to ultra marathon.

Recipes (continued from page 20) • ½ teaspoon cinnamon • 2-3 tablespoons honey Directions: Mix yogurt with vanilla and cinnamon. Add honey to taste. Serve with apple slices. Courtesy of Alice Henneman, MS, RD, University of Nebraska-Lancaster Extension

A+ Party Mix

This rendition of a party favorite kicks up the ﬂavor and nutrients a notch or two.

mixture. Bake for 15 minutes. Cut each dried apricot into quarters. After pretzel mix has baked for 15 minutes, stir in apricots. Bake for 30 more minutes, stirring twice.

• 3 cups Corn Chex • ½ cup slivered almonds • 1 (6 ounce) bag low-sodium bagel chips, broken into pieces • 2 tablespoons chili powder • 1 tablespoon ground cumin • ¼ teaspoon salt • cooking spray • 1 (6 ounce) bag dried apricots

Courtesy of Quick & Healthy Recipes, Mississippi State University.

Tomato-Basil Skewers

Directions: Preheat oven to 250°F. Combine pretzels, Chex, almonds,

Salad on a stick: Easy to make; easy to eat! Makes: 16 pieces Ingredients • 16 small fresh mozzarella balls • 16 fresh basil leaves • 16 cherry tomatoes • Extra-virgin olive oil or balsamic vinegar, to drizzle • Coarse salt & freshly ground pepper, to taste

Servings: 22; Serving size: ½ cup Ingredients: • 3 cups fat-free pretzel nuggets (sourdough works well)

and bagel chips in a jelly-roll pan. Combine chili powder, cumin and salt. Lightly coat pretzel mixture with cooking spray. Sprinkle with chili powder

Add Class to your life! Spring 2012—Open to all Adults MSU Alumni Association’s

EVENING COLLEGE

Archery for Beginners; Astronomy: Spring Sky-Watching; Ballroom Dance; Better Golf in Four Days; Behind the Scenes at Potter Park with Zoo Vet; Biking Enjoyment for Spring and Summer; Chinese Medicine: An Introduction; Farming on Lansing’s Eastside: Cultivating Food and Neighborhoods; Flower Gardening: Planning Your Space; How to Meditate for Stress Reduction; Ice Skating; Michigan Lighthouses: Summer Travel Guide; Personal/Family Security for Travel and Everyday; Woodworking and Tool Basics; Yoga Exercises. Call 517-355-4562 or visit www.alumni.msu.edu/eveningcollege Evening College/MSU Alumni Association/University Advancement MSU alumni member discounts available.

Directions: Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil or balsamic vinegar and sprinkle with salt and pepper. From EatingWell.com

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JANUARY 2012

Lemon-Garlic Marinated Shrimp

Marinating precooked shrimp in garlic- and lemoninfused oil is a simple yet elegant appetizer. Make ahead tip: Cover and refrigerate for up to two hours. Makes: 12 servings

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Ingredients: • 3 tablespoons minced garlic • 2 tablespoons extra-virgin olive oil • 1/4 cup lemon juice • 1/4 cup minced fresh parsley • 1/2 teaspoon kosher salt • 1/2 teaspoon pepper • 1 ¼ pounds cooked shrimp Directions: Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with

Pomegranate Cosmos Makes: 12-16 servings • 2 cups (16 ounces) vodka • 1 cup (8 ounces) orange liqueur • 1 cup (8 ounces) pomegranate juice • 1/2 cup freshly squeezed lime juice (3 limes) • Lime peel strips, to garnish Optional: Add a dash of ginger juice to each serving

cranberry juice.

Directions: Combine the vodka, orange liqueur, pomegranate juice, and lime juice in a pitcher and refrigerate until ready to use. Pour the mixture into frozen martini glasses with a twist of lime peel and serve immediately. Note: If too strong, add more pomegranate juice or

From FoodNetwork.com JANUARY 2012

www.healthyandfitmagazine.com • Healthy & Fit

Health

What’s hot for 2012

Look at what’s going to be the next big thing this year. by Lisa Marie Metzler

hat’s hot for 2012? Apparently French fry bars and grilled cheese infused Vodka. Sounds intriguing but not exactly healthy. There are plenty of other 2012 trends that can help you reach your resolution goals. Wellness is the buzz word for 2012. Thanks to popular TV shows like Dr. Oz, information on whole body wellness has become less of a drool fest and more entertaining. Eye-catching graphics and demonstrations inform and empower watchers to live a healthy life. 2012 is all about encompassing the whole person - body and spirit. According to ACE, the American Council on Exercise, here are some of the trends to watch in 2012.

Get the whole package

Lifestyle coaching is on the rise. People are looking for the whole package. They want to know how to manage stress, use nutrition to fuel and energize their body and how to overcome obstacles such as emotional overeating. You may have already noticed fitness centers now offering the services of nutritionists, physical therapists and even psychologists. Health-conscious clients understand a healthier lifestyle encompasses so much more then just an hour workout. Make it Work for You: January is the perfect time to take advantage of the body-mind programs in your area. Check with your local fitness center for trial membership offers and discounts. Your insurance may offer a discount rate on gym memberships as well. If a lifestyle coach is out of your reach, try starting your own support group. Meet at church, your home or recreation center. Together you can work out your body and discuss the issues that clog your mind and hamper your progress.

Come together, right now

Community leaders will step up to the plate and make fitness activities more accessible to everyone, including at-risk and low-income families, reports ACE. Gyms, parks and recreational facilities will be utilized to host activities geared toward families having fun while being active. Make it Work for You: Check in with

Photo by Ashley Knoble ashleyknoblephotography.com

your local township park, recreational facility or church and inquire about inviting local trainers and health professionals to donate their time (on a weekly or rotation schedule) to host a weekly, fun fitness gathering. I’ve used playground equipment to get adults in shape and obstacle courses are inexpensive to set up inside or outdoors as well. Scavenger hunts are a blast for all ages. With each clue given, an object is brought back to a central location and another clue is handed out. It’s a race to see which family can grab all the objects and finish first!

Techy fitness

Social media and mobile-based apps will continue to grow and offer users hundreds of options to get fit. Look for more online-based and interactive fitness programs. Make it Work for You: Your fitness center is probably already on Facebook or Twitter. Daily challenges, recipe blogs, special trial offers and more will keep you in the loop. If you have a Smart phone you can Google “health and fitness apps” and receive a plethora to pick from.

Happy, healthy at the office

Biggest Loser style competitions and

Healthy & Fit • www.healthyandfitmagazine.com

walking challenges will become more popular as corporations begin to spend a bit more on wellness for their employees with rewards like gym memberships, spa or massage gift certificates. Make it Work for You: If your company cares more about the bottom line then your bulging belly, start your own friendly competitions. Get a map out with a fun destination and “walk” to the destination. Use colored thumb tacks to track everyone’s miles. A little lunchtime friendly competition could be fun too. Compete to see who can do the most push-ups, the longest timed plank or wall squat. Post the current record holder where everyone can see and be motivated.

Come on in. The water’s fine.

According to ACE, older adults will continue to enjoy aquatic fitness and group fitness classes. Make it Work for You: Check out your local YMCA, gym or recreational center for pool times. Pay by the month and save. Check out your local senior centers and local library (yes, even the library hosts fitness classes now!) for free and/or inexpensive group fitness classes. JANUARY 2012

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rs 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 king 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.