Healthy & Fit Halo JANUARY 2021 HEALTHYANDFITMAGAZINE.COM
MAGAZINE
effect
Make the world a better place
Dance fever? !
Physical therapy can do wonders
Fitness ideas
Tips to get you in shape
Maria Gahry Eating clean and HIIT have helped her stay stress free and healthy
Winter workouts Movements perfect for athletes stuck inside
“ Everything was always very tidy. Then my family noticed how disorganized I had become.” —Theresa, living with Alzheimer’s
When something feels different, it could be Alzheimer’s. Now is the time to talk. Visit
alz.org/ourstories to learn more
My kid would never vape.
More than 5 million American kids vape. Which means, they’re being set up for a lifetime of addiction. Good students. Athletes. Kids who’d never smoke regular cigarettes. All types of kids. Maybe even yours. Talk to your kid about vaping. Start by getting the facts at
TalkAboutVaping.org
IN THIS ISSUE
JANUARY 2021
Contents JANUARY 2021 | VOLUME 16 | ISSUE 10
Editorial P10
Taking antibiotics before a visit Dr. Eby shares why it’s important for some patients
P12
Molluscum contagiosum This highly contagious skin condition mostly affects children ages 1 to 10
P13
Fitness definitions In the gym or a class, fitness has its own language
P14
Cold weather workouts 4 tips for runners during the winter months
P16
This nurse knows Maria Gehry’s focused on eating clean and plenty of exercise to stay healthy
P18
Clean eating Read your nutrition labels for the best results
P20
Difficult conversations Parents face stress and more during the pandemic
P22
Sleep problems and obesity Children who struggle with sleep issues are at risk for a bigger problem
P24
Fuel up for peak performance Fine tune fueling up before you hit the pavement
P26
How PTs can help dancers This expert weighs in on the sport’s dangers
P28
Reflect, yet look forward How life opened up the year we shut down
P30
The halo effect You can make the world a better place
P34
Healthy living made easy Happy 2021! It’s a new year!
Squats | P14
Dancers | P26
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!
Halo | P30
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Reach out to a friend about their mental health. Find more ways to help at SeizeTheAwkward.org
ABOUT US
JANUARY 2021
Our contributors
Justin Grinnell, BS, CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Cheryl Lindemann
Cheryl is a collection development specialist at Capital Area District Libraries, and a cohost of the Reader’s Roundtable Podcast.
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.
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PUBLISHER
BY TIM KISSMAN
Take care of those eyebrows!
A
nyone else obsessing about eyebrows? I’ve never spent as much time looking at mine, as I have during this pandemic. All this mask-wearing is putting the focus on parts of my face I’ve never really worried about. When I say I’m spending more time on my eyebrows, know that the bar for self-maintenance on any part of my face isn’t very high. The fact that I noticed my eyebrows is a major step for me. That I have done something about them is uncanny. You’re looking at my eyebrows, aren’t you? I’m at that age, 48, where hair has been disappearing on my head. Now I’m pretty sure it’s reappearing on other parts of my body, like my ears, upper back, middle back, lower back. You get the idea. It is appearing in unwelcome areas. And when I check out my eyebrows, I swear I see it there. I’m starting to get those long shooting brow hairs. I vow, now, to never have those bushy out-of-control eyebrows. Never! Spending time grooming the brows, then checking my forehead, ears, etc. has become more of a routine than ever before. It’s probably a good thing that I’m doing it. I think everyone is probably staring at everyone else’s eyebrows way more than usual. I’m not going to pluck, shape, sculpt, or anything other than run a small trimmer over them, but I appreciate those who are going out of their way to keep those eyebrows sharp. Mask wearing has become the norm. I’ve become an expert on putting my mask on one-handed. I can do it slowly when I’m walking, or strap it on when I need to. Neither is as quick as the speed at which I can remove it from my face. That’s lightning-fast. I have some high-end homemade masks (thanks Mom!) that are in key spots in my car, jacket pockets, and at home. I have boxes of disposable masks for workouts and emergencies. I never thought I’d ever own so many masks. Especially since I hate wearing them. I don’t like wearing them when I work out. Or when I’m around friends. I understand why they are necessary, and will do my part to help stop the spread. Doesn’t mean I have to enjoy it. I will say it’s nice not to have to shave as much or worry about the lower half of my face. That mask hides a lot. But not the brows. Those we have to keep in check. After all, when we talk now, eyes and brows are the only features that help with the inflection and intent of voice. I’ve been practicing smiling with my eyes and eyebrows. Whatever that is. Keep wearing those masks and work on the eyebrows. I know I am! Enjoy the issue.
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Healthy & Fit
MAGAZINE
A TITLE OF
KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854
PUBLISHER AND EDITOR Tim Kissman tim@healthyandfitmagazine.com ADVERTISING Kathy Kissman kathy@healthyandfitmagazine.com EDITORIAL REQUESTS tim@healthyandfitmagazine.com DISTRIBUTION REQUESTS (517) 599-5169 SUBSCRIBE ONLINE www.healthyandfitmagazine.com
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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
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TEETH
BY DR. ERIC EBY
Taking antibiotics before a visit Dr. Eby shares why it’s important for some patients
A
ntibiotics are used to treat bacterial infections. Antibiotic prophylaxis (AP) is the administering of antibiotics before a surgery or any other procedure that may allow bacteria into your bloodstream (bacteremia). For most patients with a healthy immune system this is not a problem. During dental procedures that cause bleeding, such as a hygiene visit, large numbers of bacteria naturally present in the mouth can enter the bloodstream and overwhelm our immune system so antibiotics are given. Persons at high risk for developing a serious infection include those with certain heart ailments and prosthetic joints. Antibiotics are given to these patients for an extra layer of protection against developing a bacteremia or infection of the heart (infective endocarditis). Many studies have proven that daily activities such as
chewing, brushing, and flossing cause more bacteremias than routine dental treatments and our immune system can handle this with no problem. Currently, the AHA only recommends antibiotics before dental procedures for patients with the highest risk of infection, those who have: 1. A prosthetic heart valve or who have had a heart valve repaired with prosthetic material 2. A history of endocarditis 3. A heart transplant with abnormal heart valve function 4. Certain congenital heart defects including: • Cyanotic congenital heart disease (birth defects with oxygen levels lower than normal), which has not been fully repaired, including in children who have had surgical shunts and conduits • A congenital heart defect
that has been repaired with prosthetic material or a device for the first six months after the repair procedure • Repaired congenital heart disease with residual defects, such as persisting leaks or abnormal flow at, or adjacent to, prosthetic patch or prosthetic device If you’re not sure about the guidelines for your heart condition, check with your heart specialist. If you have one of these conditions, always tell your dentist. Also, alert your dentist if you (or your child) are allergic to any antibiotics or other medications. For patients with joint replacement antibiotic prophylaxis may or may not be necessary for most dental procedures. Certain immunocompromised and diabetic patients may benefit from AP. If unsure it is always best to discuss with orthopedist and dentist.
Why your mouth is so important to your health
Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea. To learn more, please visit: www.dreby.com
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SKIN
Molluscum contagiosum This highly contagious skin condition mostly affects children ages 1 to 10
M
olluscum contagiosum is a common and highly contagious skin condition caused by a virus. According to dermatologists from the American Academy of Dermatology, the condition mostly affects children — adults are often immune to the infection — and causes pearly, flesh-colored bumps to appear on the skin. The bumps can appear anywhere, and while they are usually harmless, they often multiply and spread to other parts of the body and to other people. During the infection, which can last several months, some molluscum bumps become red, swollen or crusted, which can worry parents. However, these changes are usually a sign that the body is fighting off the virus. “Molluscum contagiosum spreads through skin-to-skin contact or by touching or sharing things that have the virus on them, such as clothing and towels,” says board-certified dermatologist Elaine C. Siegfried, MD, FAAD, a professor of pediatrics and dermatology at Saint Louis University School of Medicine. “Although the condition will eventually clear on its own in people with a healthy immune system, this takes about one year, and people who have molluscum can easily spread the virus to other parts of their body and to other people.” To avoid spreading molluscum contagiosum, Dr. Siegfried recommends the following tips: Leave the bumps alone Do your best to avoid scratching, picking or touching the bumps. To help, cover them with a bandage, liquid band-aid or clothing. Maintain good hygiene Since molluscum contagiosum is caused by a virus, it’s important to practice good hygiene to help stop the disease from spreading. Always wash your hands thoroughly with soap and water after touching any molluscum bumps on yourself or your child. In addition, children with molluscum should avoid sharing a bath with others.
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Avoid sharing personal items, such as clothing, towels, hair brushes and bars of soap, since they can all harbor the virus and spread it to others. Use caution when participating in sports Since molluscum contagiosum spreads through skin-to-skin contact, keep the infected area covered when participating in contact sports, such as basketball or football, or using shared gear, such as helmets, mats or balls. Do not participate in wrestling unless all bumps can be covered with tight bandages. “Although molluscum contagiosum is most common in children, teenagers and adults can get the virus too,” says Dr. Siegfried. “When adults get molluscum, it is most frequently sexually transmitted and seen in the genital area.” If infected, Dr. Siegfried recommends that patients tell their partners
that they have molluscum contagiosum and use barrier protection, such as condoms, to prevent spread. She also advises that patients skip shaving the affected area, as shaving can irritate the bumps and spread the virus to other parts of the body. “While treatment for molluscum contagiosum isn’t always necessary, it can help clear the virus faster so that it can no longer spread to others or to other parts of your body,” says Dr. Siegfried. “Your pediatrician or dermatologist can discuss the best treatment for you.” These tips are demonstrated in “Tips to Avoid Spreading Molluscum Contagiosum,” a video posted to the AAD website and YouTube channel. This video is part of the AAD’s “Video of the Month” series, which offers tips people can use to properly care for their skin, hair and nails. To find a board-certified dermatologist in your area, visit aad.org/ findaderm.
GYM
Fitness definitions In the gym or a class, fitness has it’s own language
E
ventually COVID restrictions will end and fitness classes will reopen. When that time comes, and you decide to go to the gym, it will pay to know what you’re looking for. Social media and internet posts may give great inspiration, but even then you might be scratching your head about some of the terms being used. Worry no more! Here’s a handy guide, although gyms, trainers and instructors often place their own twists on classes and fitness routines. Always ask for a demo before you buy and don’t be shy if you don’t know what your trainer is saying — always ask. Aqua Aerobics This cardiovascular challenge uses water resistance to sculpt your muscles while increasing cardiovascular endurance. 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 that includes high-intensity cardio, strength training, flexibility, speed, agility, and endurance work to whip your whole body into shape. Cardio Kickboxing Jab, punch and kick your way into shape with cardio kick boxing. A high-energy workout . Circuit Training Circuit training is 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. CrossFit CrossFit is a trademarked name for a core strength and conditioning program designed around constantly varied functional movements executed at high intensity. Functional Fitness Functional fitness and functional exercise focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine. Group Training Classes Get the benefits of a personal trainer without emptying
your wallet. The group dynamic pushes you to keep up and give the workout your all, while still getting the one-onone training.
Power Yoga Consists of a series of consecutive yoga poses without stopping to get your muscles working and heart pumping.
HIIT High Intensity Interval Training. People who do this workout go really hard for a set amount of time at a particular exercise, recover for a set amount of time and repeat.
Speed and Agility Training Dramatically improve your athletic performance with speed and agility training. Program is designed for athlete to cut times and increase endurance to perform at his or her top-notch ability.
Hot Yoga Hot yoga refers to any number of yoga styles that use heat to increase an individual’s flexibility in the poses. Interval Training Cardiovascular exercises that alternate between brief bouts at near-maximum exertion and lower intensities, designed to burn more calories. 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 body-sculpting class designed to increase strength and muscle tone using a variety of equipment including weights, resistance bands and stability balls.
Step Aerobics Get your heart pumping with this non-stop aerobic workout. Perform energizing routines while utilizing an adjustable platform. TABATA Tabata training works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, and repeated eight times for a total of four minutes. 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. www.healthyandfitmagazine.com
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FITNESS
BY JUSTIN GRINNELL
Cold weather workouts 4 tips for runners during the winter months
I
have been privileged to work with many runners, competitive and non-competitive. During this time I have noticed some trends. Most runners strive for that endorphin buzz they get from a good run. They can’t wait to get outside or on track to rack up their weekly miles. I commend them for having such a passion for their respective sport, but in the process, they often forget about some key things that will help reduce pain and injury and increase their running performance. Here are four things that I feel every runner must do to optimize their performance.
SPLIT SQUATS
Get on that foam roll To improve recovery and reduce the risk of injury, self-massage with a foam roller can do wonders. As we put stress on our body our muscles and fascia tissue build up adhesions or “knots” in the muscle. This can be the main cause of pain and muscle dysfunction. Using a foam roller or other massage techniques will help restore the body to an optimal level of function and performance by resetting the soft tissue proprioceptive mechanisms. Foam rolling can help improve blood flow and provide temporary relief from pain, but cannot cure it. When foam rolling, your brain sends a signal to the massaged muscle telling it to relax and allow for more freedom of motion. I recommend using your foam roller before stretching and mobility work. It can also be a useful cool-down method. Improve your hip mobility Lack of hip mobility is a very common problem in runners and non-runners, as well. About 90 percent of my clientele has this issue when I take them through a functional movement screen — a screening process that helps provide a base of movement and asymmetries in the body. Lack of hip mobility is the main cause of lower back pain, knee pain, and can drastically decrease your running stride.
continued on page 32
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COVER
This nurse knows Maria Gahry’s focused on a clean diet and exercise to keep her healthy
M
aria Gahry, 35, of Ferndale, is a doctor of nursing practice and board-certified as a family nurse practitioner. Gahry said she works out to relieve stress and for general health. “Exercise is stress relief and helps me to have more energy,” she said. “I believe a body in motion stays in motion, so developing good exercise habits is important to me for longevity. I also enjoy the competition of the sports I play: softball, volleyball, basketball and roller hockey. “My job is very demanding intellectually and emotionally. To go play a game after work helps me to escape into competition for just a few hours and clears my head,” she added. “A healthy diet keeps my body AND my brain working at their best.” She said her workouts range from team sports to walking and jogging, and HIIT (high-intensity interval training). “HIIT is a great way to accomplish an efficient workout in a short time. It doesn’t require a gym membership and you can change up the exercises so you never get bored,” she said. “I do this primarily with my body weight, but also include exercises on a workout ball and with free weights that I already have at home. When I’m pressed for time or need a quick boost of energy, I like the 4-minute workout routine put together by Dr. Zach Bush. This routine is designed to stimulate the release of nitric oxide in the body, is super simple, and doesn’t require much space or any equipment.” Gahry said her diet is very healthy. She eats plenty of fruits and vegetables, with protein and limited carbohydrates. “I avoid dairy and gluten due to sensitivities and rarely consume processed sugar,” she said. “I cut out fast food completely in 2009 and don’t consume pop or other sugary beverages, drinking sparkling water or mineral water instead. I probably consume too much coffee, but try to balance the caffeine by adding coconut milk and collagen occasionally. I don’t count calories. I believe, if you eat a nutrient-dense and varied diet your body regulates hunger more efficiently than with the consumption of empty, processed calories. Even with COVID, she said her diet hasn’t been affected. “My diet has even improved a bit since going out to eat was no longer happening and almost every meal was
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home-cooked,” she said. “In the last decade, I’ve researched, explored, and implemented healthy eating habits that are now just part of my lifestyle. It takes a little more patience to go out and shop these days, but my house is still full of fresh fruits and veggies! She said healthy eating habits help curb any temptations. “Eating habits should be lifestyle habits and designed to fuel your body efficiently,” she explained. “I don’t believe in depriving oneself of food urges now and
then. I love chicken wings and a greasy burger with fries like the best of them! If it is the exception, not the rule, I think there is room to give in to urges.” Her advice for others is simple: eat real food and use common sense. “Follow your instincts, not fads,” she said. “Eat real food, not something that comes in a box or a package. Have variety in your diet and indulge in moderation. Drink water! Move your body. We are all designed to move and activity keeps both our brain and body well.”
www.healthyandfitmagazine.com
17
HEALTH
BY MOLLY NEVINS
Clean eating Read your nutrition labels for the best results
S
imply put, clean eating is eating minimally processed, whole foods. You might have a tough time coming up with some examples at first...you’d probably easily think of things like oranges, bananas, apples, etc. The reality is that there are tons of options including meat, fish, dairy, fruits, nuts, seeds, whole grains, legumes and more. It doesn’t mean only eating one thing at a time, either. There are thousands of recipes that involve cooking many different clean, whole foods together. Let’s break it down a bit with some examples:
YES
• Fruits • Vegetables • Eggs • Minimally processed meats • Minimally processed fish • Nuts • Seeds (flax seeds, chia seeds) • Coconut or Olive Oil • Unrefined grains (oatmeal, sprouted grain bread) • Honey or maple syrup
NO
• Processed fruit snacks • Preservatives • Highly processed meats (hot dogs, spam) • Fish sticks, chicken tenders, etc. • Nuts cooked in vegetable oils • Canola oil, vegetable oil, margarine • Refined grains (white bread, white pasta) • Added sugars, corn syrups, etc Why is eating clean a good choice? There are so many reasons, most of which involve your health now and in the future. Less worrying about fats is a big one. Naturally occurring fats are much better for your body than the processed and trans fats you would find in foods that are not clean. Extra virgin oil, coconut oil, avocados, nuts, seeds and fatty fish are great ways to get your healthy fats without eating processed foods. Clean, whole foods have the vitamins and nutrients that you need. They are lower in sugar - even though fruit has natural sugars it also has a ton of water and fiber. Clean eating is also good for you mentally. Diets are just designed to
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fail. You are always depriving yourself, counting calories or going hungry. The beautiful thing about eating real, whole foods, is that for the most part you don’t really have to regulate your calories. If you are eating clean foods, eat until your body is satisfied. Your body knows what to do with real foods, unlike processed “foods.” You are likely to get full more quickly with real foods also, since they are packed with nutrients. When you hit the grocery store, you’ll mostly end up shopping the perimeter. Most of your time should be spent in the produce section, meat and fish counter, and then maybe a few aisles. If you’re going to buy anything in a box or package, that is when you’ll have to check out the nutrition label and ingredient list. While reading a nutrition label, there are a few things to check for. First of all, the fewer ingredients, the better. If you’re eating clean, you will want to be sure each of the ingredients are, in themselves, whole foods. A good example would be a quinoa mix that contains quinoa, herbs and garlic. Each of those ingredients is whole, so even though it is packaged together, it is still a clean food. If you can’t pronounce one or more of the ingredients, that is a pretty good sign that the food is not clean. Look out for preservatives, added
sugars, and unhealthy fats. Beware - you can’t just trust the advertising on the box. I was just at Coscto and out of curiosity I picked up a box labeled “Clean Bars.” That is what the front of the box said, in really large print. However, on the back, there were ingredients listed that are not technically clean and it had 10 grams of added sugar. They can be sneaky and put anything they want in their advertising, but they are required by law to follow the guidelines for listing ingredients and using an appropriate nutrition facts label. Pick a week, and try eating as clean as you can for that week. Make note of how much you eat, and how you feel that week. Were you hungry? How was your energy level? Were you more or less irritable? Good food, and lack thereof, can affect so many aspects of your body and mood. Make sure you’re treating your body well!
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
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MIND
BY CHERYL LINDEMANN
Difficult conversations Parents face stress and more during the pandemic
T
he Covid-19 pandemic has impacted our lives for nearly a year now. Many children and teens continue to feel anxious about the disruptions to their school and social lives that have occurred as a result. In addition to pandemic-related worries, some children may also be worrying about other current events. I know that in my own home I’ve been asked a number of questions from my school-age daughter that point to this type of concern. Curious about this, I did a search that turned up a 2020 report from an American University study. It showed that out of a group of over 370 caregivers of children ages 6-17, over half of them reported that their child had at least one relevant worry related to a voting issue.
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What can parents do to help alleviate some of this stress? One resource I recommend for all ages is the StayWell Mental Health Resources website created by the State of Michigan (Michigan. gov/Staywell). It offers a helpful tip sheet titled Helping a Child Recover from the Emotional Toll of the COVID-19 Disaster. In addition to examples of behaviors that parents may be witnessing at this time, it includes practical suggestions for ways they can help their children cope and thrive. Other handouts covering a wide spectrum of mental health-related topics can be found in the Behavioral Health Guides section near the bottom of the page. There’s no doubt it can be hard to find the right words and the correct approach to talking with children and teens about difficult issues. A book
called When the World Feels Like a Scary Place: Essential Conversations for Anxious Parents and Worried Kids by Abigail Gewirtz, PhD, is a useful resource for having better conversations. It offers numerous sample conversations, including a section about Covid-19 and a chapter dedicated to talking about our divided society. It’s available as both an eBook and an audiobook at cadl.org/catalog.
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HEALTH
Sleep problems and obesity Children who struggle with sleep issues at risk for a bigger problem
S
leep-related breathing problems and chronic lack of sleep may each double the risk of a child becoming obese by age 15, according to new research from Albert Einstein College of Medicine of Yeshiva University. The good news is that both sleep problems can be corrected. The study, which followed nearly 2,000 children for 15 years, was published online in The Journal of Pediatrics. “In recent years, lack of sleep has become a well-recognized risk for childhood obesity,” said Karen Bonuck, Ph.D., professor of family and social medicine and of obstetrics and gynecology and women’s health at Einstein, and lead author on the paper. Dr. Bonuck and her colleagues used data collected on 1,899 children by the Avon Longitudinal Study of Parents and Children (ALSPAC) based in Avon, England. ALSPAC collected parent questionnaire data on both child sleep duration and SDB symptoms from birth through 6.75 years and child BMI data from research ALSPAC clinics.
Sleep-disordered breathing (SDB) The researchers found that children with the most severe SDB had the greatest risk for obesity. Those children who fell into the “worst case” SDB category were twice as likely to become obese by 7, 10 and 15 years of age, compared to the asymptomatic group. Children con-
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sidered “worst case” scored highest for SDB symptoms of snoring, sleep apnea or mouth-breathing. Children whose SDB peaked later, around 5 to 6 years old, fared better but still had a 60 to 80 percent increased risk of becoming obese. Overall, one-fourth of children in this population-based cohort had an increased statistical risk of obesity that arose from SDB symptoms experienced earlier in life. Obesity was defined as BMI greater than the 95th percentile for age and gender, according to the International Obesity Task Force.
Sleep duration With respect to sleep duration, children with the shortest sleep time at approximately 5 and 6 years of age had a 60 to 100 percent increased risk of being obese at 15 years. Children with short sleep duration at other ages saw no significant increase in risk. (In this study, children with short sleep duration were those who, in any given age group, slept less than 90 percent of their peers. For those aged 5 and 6 years old, this was 10.5 hours a night or less.) Interestingly, SDB and lack of sleep were equally strong risk factors for obesity, but their effects were independent of each other. The researchers looked for associations between short-sleep-duration children and SDB children across all age groups included in the study but did not find clustering, i.e., there was little
evidence that children with one risk factor were more likely to also be affected by the other. The study did not analyze whether children affected by both of the sleep-related risk factors were at greater risk for obesity than were children who had just one risk factor.
Addressing the problem “We know that the road to obesity often begins early in life,” said Dr. Bonuck. “Our research strengthens the case that insufficient sleep and SDB—especially when present early in childhood— increase the risk for becoming obese later in childhood. If impaired sleep in childhood is conclusively shown to cause future obesity, it may be vital for parents and physicians to identify sleep problems early, so that corrective action can be taken and obesity prevented.” A common cause of SDB is enlarged tonsils or adenoids, which can be removed through surgery. Malocclusion—misalignment of the jaws and teeth—which can be treated with a night guard or through orthodontic care is being investigated as a source of SDB as well. As for lack of sufficient sleep, which affects an estimated 25 to 50 percent of preschoolers, “Learning good sleep habits and proper sleep hygiene can promote healthy sleep and longer sleep duration,” said Dr. Bonuck.
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HEALTH
BY KAREN GILES-SMITH
Fuel up for peak performance Fine tune fueling up before you hit the pavement.
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o matter what kind of exercise you do, you need food and fluids to fuel up, stay hydrated and help your body recover. Think of food and fluids as part of your basic exercise equipment. As an endurance athlete, how you fuel up for workouts is just as important as how you fuel up for events. That’s because a consistently well-nourished and well-hydrated body has more stamina and endurance and can get the most out of workouts. For example, a pre-exercise snack can help you perform 10 percent harder in the last 10 minutes of a onehour workout. Fueling your workouts is also an opportunity to train your digestive system, which will help you avoid intestinal discomfort and diarrhea on event day. To determine which foods and beverages will provide optimal energy and sit well in your stomach during events, you’ll need to experiment with different timing, types and amounts of what you eat and drink before, during and after your workouts. There’s no other way. What works best for others may not work best for you. “Race day is not the time to try that new gel flavor or add protein to your sports drink,” cautions Katie Murtha, registered dietitian and consultant for the MSU Sports and Cardiovascular Nutrition Clinic. Before exercise Food: Some people are able to eat immediately before exercise, but most prefer to eat 2-4 hours before. According to Nancy Clark’s Sports Nutrition Guidebook (2008), the rule of thumb for carbohydrate consumption for endurance exercise is: Time / Carbs (g)/lbs. body weight 5-60 minutes 0.5 2 hours 1.0 4 hours 2.0 “Two hours before, you could have cereal and low-fat milk, a bagel with peanut butter, a baked potato with lowfat cottage cheese, an energy bar, or a fruit smoothie made with fruit, yogurt, and milk or juice,” says Murtha. “One hour or less before, you could have yogurt (not low-carb), graham crackers, a sports drink, pretzels, raisins, or a banana.” The amount you eat will depend on
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how your body reacts while you’re exercising to what you’ve consumed before exercise. That’s where trial and error comes in. Fluid: According to the American College of Sports Medicine (ACSM), in addition to drinking adequate fluids in the 24 hours before exercise, athletes should drink about 16-20 ounces of fluid 2-3 hours before exercise. “You should be sipping frequently prior to your workout to maintain hydration before exercise,” says Murtha, “But make sure to drink at least two cups of water two hours before and at least one cup of water as close to starting time as possible.” During exercise Food: When exercising longer than 90 minutes, plan to eat a pre-exercise snack—which will fuel the first 60-90 minutes of your workout—and additional carbohydrates during your workout. The additional carbohydrates will help maintain a normal blood sugar so you can keep your focus, maintain your energy, and get the most out of your workout. The carbohydrate goals are: Duration 2-3 hours Extended
Carbs
Calories
25-60g 100-250/hr. 60-90g 240-360/hr.
Depending on your sport and your stomach sensitivity, you may prefer to
consume liquid carbs (sports drinks) or solid carbs (from food or engineered sports food such as gels, chews or bars) and water or a sports drink during exercise. “If you don’t like commercial sports products, try fig cookies, animal crackers, gummy lifesavers or dried fruit,” suggests Murtha. “However, be aware that often foods alone will not replace your electrolyte needs such as sodium and potassium. Therefore, you may need to consider an electrolyte supplement if you’re not also using a sports drink.” Eating too much during exercise may slow the rate that fluids leave your stomach, causing sloshing and discomfort. Also, concentrated carbohydrates such as energy gels have been known to cause GI distress and diarrhea in some people. Fluid: The ACSM recommends drinking 6-12 ounces of fluid at 15-20 minutes intervals during exercise, beginning at the start of exercise. “One gulp is about an ounce,” says Murtha. “Dumping water over your head may feel good, but it is not re-hydrating your body.”
Karen Giles-Smith, MS, RDN, is a local registered dietitian who specializes in nutrition therapy for clients with disordered eating and eating disorders.
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HEALTH
BY PAIGE BACHELOR
How PTs can help dancers This expert weighs in on sport’s dangers
D
ancers spend endless hours perfecting their craft. It takes incredible dedication, commitment, physical and mental strength. For many, it is a way of life. Unfortunately, the repetitive nature of the sport and the physical strain it requires can lead quickly to injury. Often the injuries start with something nagging - something easy to ignore - but can quickly turn into something that limits participation. Some examples might include: a pinching sensation in the front of the hip or ankle, back pain when trying to lie flat to sleep at night, or knee pain but only when trying to turn, jump, or twist. While seeming minor at first, the dancer could be dealing with impingement syndrome, a tendinopa-
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thy, or even an instability that they are unaware of. By seeking out a physical therapist, a dancer can have a full evaluation to identify impairments that might lead to future injury, even if not having pain at this time. The evaluation will make sure that the dancer has the appropriate strength, flexibility, and mechanics to safely perform the tasks they are trying to achieve. Do they have appropriate hip range of motion to achieve turnout without compensation? Are the ankles mobile enough to achieve appropriate relief? Can they achieve a neutral spine and activate even the deepest muscles of their core? Physical therapists are trained to identify these things and prescribe the appropriate treatment strategies to
improve them. This can include manual therapy techniques, specific exercise, and even modalities to help reduce pain and inflammation. All physical therapists are trained in treating sports injuries, but there are also physical therapists with training specific to dancers that can be especially knowledgeable in this area. The sooner you find a PT, the quicker things can be taken care of!
Paige Bachelor (PT, DPT, AT, ATC) is a physical therapist and certified athletic trainer at ORS Holt physical therapy clinic. Contact her at (517) 268-9040.
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Reflect, yet look forward How life opened up the year we shut down
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s we enter a new year, we tend to reflect on the previous. Have we accomplished what we set out to do a year ago? Did we make a dent, at least, in those never-ending projects? Did we even care if the answer was no? It is funny how we analyze, judge, even pick apart what we did or did not do in 365 days. All the promises and plans often end up as negotiations over time. The weight of importance, or urgency, fades as we decide what we can get away with not doing or conveniently forgetting about. This year, beautiful promising 2021, we look at the previous year differently than we ever have before. Oasis, an English rock band wrote a song called “Don’t Look Back in Anger” in 1995. They had no idea all the tragedy that our world would Chrysalis ad.pdf
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11:52 AM
• REFLEXOLOGY • USUI HOLY FIRE REIKI • HEALING RETREATS •
ADULT DANCE • ENERGY CLASSES
M
BY LAURIE DEBRUIN
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BO DY STRE TCH AND M INDF ULNE SS
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MIND
• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •
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see, only where we had come from. The woman in the song looks back on her life without regret. The lyrics even state, “She raises a glass to it”. The singer continues: “It’s about not being upset about the things you might have said or done yesterday, which is quite appropriate at the moment. It’s about looking forward rather than looking back.” Fascinatingly, the lyrics hint about the Bed-In’s from 1969 where John Lennon and Yoko Ono promoted peaceful hotel stays in protest of the Vietnam War. Similar to Sit-Ins but inviting musicians and others in and writing anti-war songs, hence the birth of “Give Peace a Chance” and promoting Public Service Announcements. 2020 was one big Bed-in for many of us. Quarantined, we stayed in our pajamas reaching out to each other only via technology. Musicians wrote songs about what was happening around the world. We started angrily, we started worried — we were lost. Eventually, we began looking within and letting go. Beauty became what our eyes would see as we looked out the windows. We shifted plans and created again.
“Don’t look back in anger. Make 2021 real. The music will fill our souls soon enough.” We found love in things we hadn’t ever before, or we rekindled a lost love for talent. We watched birds eat from the feeders. We dug in the Earth. Secrets became shared as we realized that everyone else was going through the same thing. Life opened up during a year that we were told to close down. We collectively raised a glass to one another. My New Year’s resolution will be a collective one, I am sure, with all of you. Collectively, we have come together in the sentiment of empathy and understanding. We yearn to give peace a chance. We are not looking back in anger. We miss hugging, handshakes, and smiles. We miss dance classes, water
aerobics, and live music. We miss festivals, conventions, and operas. We miss the roar of a sports stadium and believe it or not, traffic jams after a concert. I can’t express to you how good it feels to converse with strangers. To emerge from 2020 like a butterfly. To become one with the world. We have the opportunity to give peace a chance and make Mr. Lennon a happy man. Don’t look back in anger. Make 2021 real. Leave the Bed-In. Get out of the pajamas and open your heart to new friends, new opportunities. Soon we will be able to hug again. Soon we will be exercising and dining together again. The music will fill our souls soon enough. Smile, because those faces are going to need the practice. Welcome, 2021!
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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GENERATION ‘US’
BY TOM MATT
The halo effect
You can make the world a better place
T
he halo effect is a type of cognitive bias in which our overall feeling of a person influences how we feel and think about their character. Perceptions (and this is a keyword) of a lone trait can lead to how people perceive other aspects of that person. My thinking is, if you decide to be an influencer and assist the world in becoming a better place then improving on your personal ‘halo’ might not be such a bad idea. Of course, perceptions can certainly go both ways, so embrace the journey. For example, some people who are sociable, or kind, may also be seen as more likable and intelligent. The halo effect makes it so that perceptions, of one quality, may lead to biased judgments of other qualities. Giving someone a reason to believe in you is a path toward future growth and may lead to friendship, a social pal, or a workout buddy. Cognitive bias or not, if I can share positivity and you are willing to accept my gift so be it. If positive perceptions (4th time) lead to emulating great habits and forward growth I am all in with polishing my halo. Attracting good into my life started with cleaning my halo. It took time, but all of a sudden small wins started to occur. The key was a desire to fix my problems and that starts with accountability. Becoming accountable can have a direct effect on your halo. I want my halo to shine because I want the best that life can offer. I try to constantly remind myself that soft skills make a difference. Perceptions can happen at any time, anywhere. Making a halo glow requires making good choices and treating others with respect. To shine your halo try these: • Be willing to give back • Develop your compassion muscle • Love deeply • Forgive and live on
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit wwwtommattshow.
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FITNESS Cold weather workouts (continued from page 14) Not only do you need to static stretch your hip flexors and hamstrings to alleviate this problem, but you must also perform some simple mobility exercises in three different planes of motion. I use two different types of movements with all of my clients, tri-planar squats and tri-planar lunges. I always start with squats and then advance to lunges as a mobility warm-up. Split squats, lateral squats, and rotational squats are the 3 exercises that I use. Split squats: Split squats are an inplace precursor to a lunge and develop sagittal plane mobility. Think of a normal squat except one leg is behind you, and the other is in front. Watch posture and alignment, and knees and toe positions. 10 reps each leg. Keep hands behind head, shoulders back. Lateral squats (side-to-side): Similar to split squat only side-to-side with legs wide making a triangle shape. Watch feet and knees and heels. Keep them straight ahead and flat on the ground. 10 reps each way. Hands-on hips or reach in front of your body as you squat.
Rotational squats: Lift the leg and turn at a 45-degree angle. Keep knees and toes straight ahead. Squat towards the leg that you rotated at a 45-degree angle while keeping the other leg straight. Perform 10 reps each way. Eat more protein and healthy fat, enough carbohydrates One common myth I see with the endurance athlete world is that they think they need lots of carbohydrates before a run or a race. The human body only needs so many carbohydrates before they will spill over and turn into body fat. Protein is the body’s nutrient for rebuilding the muscles that are broken down after a long run. Healthy fats are the body’s healing nutrients and help reduce inflammation. Make sure that you are eating ample Omega-3 fats (fish oil helps), and eating healthy protein and fats at each meal and snack. These critical nutrients will be helpful in the off-season as you increase strength training sessions. The majority of your carbohydrates
should come from fruits and veggies, potatoes, oatmeal and sprouted bread. Beef up the strength training Runner’s need to focus on increasing strength and power in their legs to reduce injury and improve performance, more than most athletes. You don’t have to perform a ton of leg exercises that will make you sore and hinder your next running performance. I have a lot of my runner’s perform about 20-30 minutes of strength and power training for their legs two to three times a week. Focus more on various squats, lunges, deadlifts, and low impact plyometrics. Top it off with some core exercises, and upper body pushes and pulls, such as dumbbells bench presses, push-ups,
Justin Grinnell is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
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FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in the magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.
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HEALTH
MY SHELTER PETS ARE MY BIGGEST FANS
Healthy living made easy Happy 2021! It’s a new year!
J
anuary is a great month for new beginnings and the best time to reboot and feel good about yourself. If you’re in search of simple health tips to help build healthier habits....this column is for YOU! Here are a few pointers to help you get started:
Quality time for you You are important! Remember to take time out regularly just for you. Doing so will allow you to stay in touch with yourself and allow you to take care of your well-being.
“Take care of your body, it’s the only place you have to live.”
~Jim Rohn
Try apple cider vinegar A teaspoon of apple cider vinegar in a glass of water helps aid digestion, relieves bloat, boosts immunity, regulates blood sugar levels, and more. I recommend you try one that’s organic, raw, and unfiltered. Catch some Z”s Sleeping is essential and has many amazing benefits. Here are a few: • Improves your memory • Makes you more alert • Helps your body heal itself
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Take a multivitamin Taking a multivitamin is a great way to make certain our bodies get what we need. Yes, we can get a lot of nutrients from food, especially fruits and vegetables, but the fact is we often don’t. Take time out to visit your local health food store to inquire/ purchase a multivitamin. I like taking my vitamin first thing in the morning during breakfast. Eat green Incorporate leafy greens into your daily diet. They taste great and they’re easy to prepare. What’s great is that you can eat them raw, sauteed, steamed, or roasted. My daughter Kamryn loves raw spinach, and will often add a couple of servings Kimberly Whitfield is the with lunch or dinner. The greatest wealth is health. ~Virgil
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owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
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