HFJULY14

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

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Healthy & Fit GET YOUR GRILL ON JULY 2014

www.healthyandfitmagazine.com

It’s National Grill Month.

Eat healthy!

Jamie Vogl

Lansing’s Vogl, 25, is a trainer and fitness enthusiast.

ALSO INSIDE:

TODDLER TEETH TIPS Take care of your child’s teeth

BREAKING BAD HABITS

How to develop a new way of thinking

ON-THE-GO SNACKS

Bring healthy food to your events this summer

FLEXIBLE BRAIN Calm your mind with neurofeedback

THE 2014 HEALTHY & FIT MAGAZINE EXPO

The early bird deadline is here!

Let Us Host Your Event In GREATER LANSING! From premier sports venues to great lodging, dining and shopping, Greater Lansing is the winning choice for your next sports event.

Combine that with the support and partnership of the Greater Lansing Sports Authority and you’ve got a gold medal event - everytime!

NOW PLAYING! Check out these events currently hosted in Greater Lansing! the Color Run - Lansing July 12, 2014 Adado Riverfront Park Michigan College Exposure Softball Tournament July 11-13, 2014 East Lansing Softball Complex USTA Midwest Level II Open Championships - Tennis Tournament July 18-22, 2014 Greater Lansing Tennis Venues

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CONTACT US TODAY! Event Development Tournament Planning Free Services

September 14, 2014

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Be part of something new. Something exciting. Clean Commute Options wants you to be part of Lansing’s first DU. The Come Clean Duathlon. It’s the first of its kind, and it promotes clean air, friendly competition and community involvement that’s sure to keep you on your feet – and bike seat – from start to finish. Race proceeds support the South Lansing Community Development Association and the Mid-Michigan Asthma Coalition.

Cash awards will be given to the top three overall and masters male and female finishers. Top three finishers in each age group (5-year brackets) also receive prizes. All finishers receive medals.

2014 Entry Form

For more information or to register online, visit www.comecleanduathlon.org.

Online registration ends Wednesday, September 10.

Registration Information

Age on race day:

Name:

Birth date:

Address:

Shirt size (circle one): S M L XL XXL Gender: M F Student athlete?: Y N

City/State/ZIP: Phone: (

)

Email: Signature:

Date:

Signature of parent/guardian (if participant is under the age of 18): Date: Waiver: In consideration of your accepting my entry, I, intending to be legally bound, do hereby of myself, my administrators and executors, waive and release forever any and all claims against the “Come Clean Duathlon” and any and all sponsors, officials and organizers of this race, their successors, representatives and assignees for any and all damages and injuries suffered by me while attending and participating in the “Come Clean Duathlon.” I permit the use of any photography or videography of me or my likeness for promotion, documentation, reporting or other purpose. Amateur athletes are notified that acceptance of any cash awards nullifies their amateur status.

Register at ComeCleanDuathlon.org

Please select one option: $50 on or before July 25 $60 July 26 through Sept. 10 $70 on race day Preferred shirt size guaranteed for registrations received by Friday, August 29.

Payment Information Name: Credit Card Number: Security Code/CCV:

Exp. Date:

Make checks payable to CATA and mail to: Capital Area Transportation Authority Attn: Come Clean Duathlon 4615 Tranter St. Lansing, MI 48910 Mailed-in registrations must be postmarked by Friday, September 5.

JULY

Healthy & Fit Magazine

JULY 2014 VOLUME 10: NO 4

Want more healthy ideas and inspiration? Like us on Facebook!

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Get your grill on!

July is National Grill Month.

Check out these healthy tips.

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PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

12 13 14 15

Calling all parents!

How to establish good dental habits for your children.

Breaking bad habits

Advice on how to get on the right track.

Hepatitus C: The silent epidemic

Learn what you can do about it.

16 20 21

On-the-go-snacks

A busy schedule is no excuse for a poor diet.

Food of the month: Cucumbers

A fresh look at one of the summer’s best vegetables.

A more flexible brain

Read how neurofeedback can help your mind cope with life’s situations.

Let’s get it started!

A beginners guide to fitness.

Mark your calendars!

The 2014 Healthy & Fit Magazine Expo Sept. 20 • Lansing Center • www.healthyfitexpo.com

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Healthy & Fit • www.healthyandfitmagazine.com

JULY 2014

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A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

It’s time for travel season and I can’t wait!

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reetings from a parking lot, at some field/gym somewhere within three hours of Lansing. I’m not trying to be mysterious, it’s just that on any given weekend, I’m here. Or is it there?

Where the heck am I? Anyway, July is travel sports month. As my kids get older we drive farther, play more, and I’ve noticed that the uniforms seem to increase in price.

I wouldn’t miss this for the world. Not only am I watching my children compete and have fun, but we turn the weekends into mini-vacations.

They’re filled with softball or basketball games, plenty of grilling on portable grills, sunshine, music and meeting new people. If you’ve never seen a tournament, it’s really something to behold.

It does make a mess of a diet though.

You can declare you want to eat healthy. I do every weekend. I plan meals of chicken on the grill with plenty of fruits and vegetables, but there’s something about being at a ball field that brings out the urge to eat plenty of hot dogs, brats, burgers with chips and all sorts of dips. Even the thought makes me hungry, and I often give in to temptation.

So my next line of defense is exercise. I work out regularly, putting in time at the gym and on the bike, but the other part of tournaments that make healthy living difficult is that they start on Thursdays and run through Sundays. As my kids get older, the tournaments get longer. And if they win, man, they play game after game, all day long!

Small meals turn into lots of small meals, which add up to lots of calories. Bike and gym time give in to the first round of tournaments.

So here’s the question: How can you stay on track with these circumstances? I know what the experts say. I know too well that it’s important to find time to move at least some of the day. I know it’s important to drink plenty of water. I know it’s important to eat those vegetables and fruits.

But for all the reasons I have listed, I struggle with staying on track. I always lose. Always. Because the best part of the weekend is having fun. I’ve written about being with my family many times in my column and the summer is prime family time. I’ve never been busier than I am right now.

I’ve driven all over the state. I’ve driven all over the states nearby, and I can tell you this: no matter how busy I am, I realize that the day will come when this ends, and I’m going to miss all of it.

So I say play ball! Be smart, be safe and try, like me, to do your best when eating and exercising on the trips. All the sports parents out there know what I’m talking about.

Enjoy the issue!

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KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State

Justin Grinnell B.S., 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.

Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer.

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, business consultant and author. Reach her at susan@drsusanmaples.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.

JULY 2014

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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.

Kathy Knapp Kathy Knapp, 42, of Lansing, was inspired to embrace healthy living after a visit from her aunt, who had recently lost 60 pounds. “After her visit I joined Weight Watchers not because I was really seeking a healthy lifestyle but because I couldn’t have my aunt looking better than me,” Knapp joked. Through smart eating and running, she lost 105 pounds from her heaviest weight. “I am much more active now than I have ever been,” she said. “My brother got married last June. As a family, we went trail hiking in the mountains of Italy and I managed to out-walk my mother; that had never happened before. I made it to a break and went back down to meet her. I remember being so proud of myself, giving her a big hug and saying, ‘I couldn’t have done that 40 pounds ago!’” Her outlook on life is better and she’s learned how to use exercise—not eating—to deal with stress. “I am a happier more positive person because I feel good and I am proud of what I have accomplished.” she said.

Joe Freidhoff People use all sorts of motivation to achieve their fitness goals. Joe Freidhoff, 36, of Okemos, uses stickers. In 2011 an accident crushed his feet, leading to months of rehabilitation. It wasn’t until he watched coverage of the Boston Marathon bombing that he decided to take up running and chose to try his own marathon. As a result, he set up a spreadsheet filled with daily workouts that he taped next to his kids’ sticker charts. “Each day I ran, my boys would pick out a sticker and I put it on the chart,” he said. “It became the way for my family to participate in my running and a way to hold me accountable.”

It worked. Last year he ran his first 10K, half marathon and marathon relay. This past Memorial Day he finished the Bayshore Marathon in 3:29. “Even more challenging than race days was the day-to-day accountability to my training,” he said.”Learning to adjust my daily schedule to accommodate running six days a week posed bigger obstacles than any race distance.”

Shawn Pratt Shawn Pratt, 50, of East Lansing, uses Weight Watchers and plenty of running to stay healthy. With the help of friends and family Pratt met her goal of losing 34 pounds and is more active than ever. “My self esteem and confidence are off the chart,” she said. “The change also created a fun new hobby for me: buying all new clothes and feeling fabulous in them.” With her new attitude she moved from walking to running and has now completed her 5K this past June. “I’m very proud of what I’ve accomplished,” she said. She now eats mostly protein, a few carbs and lots of fruits and vegetables. “If someone would have told me a year ago that I would be where I am I wouldn’t have believed them,” she said. “Now on a weekly basis I walk around 18 miles and run nine. Who would have thought I would ever be a runner?

Certainly not me, but now I am. And guess what? I love it!”

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JULY 2014

Leading FamiLies to HeaLtHier LiFest yLes tHrougH CHiropraCtiC and nutrition Our mission is to save lives.

Supporting Lansing families with chiropractic and natural personalized nutrition programs, our goal is to engage you to be 100 percent into your health. We want you to participate, ask questions and learn. We support whole body health and wellness through our chiropractic services and Mission Nutrition classes. To learn more about Mission Nutrition and chiropractic services, visit www.achiro.net.

Empower yourself with healthy food choices and supercharge your immune system with personalized programs through Mission Nutrition. Join our free in-office classes!

Monday, July 21 at 6:15 p.m.

Fun in the sun Learn safe and chemical free options for the sun.

Dr. Jean-Guy Daigneault Dr. Denise Rassel

Thursday Aug. 7 at 6:15 p.m.

Franken-Foods Learn better nutrition by avoiding foods that are not really food.

Jennifer Zumbrink, N.D.

Dr. Renee Maurer

Rassel-Daigneault Family Chiropractic www.achiro.net | (517) 336-8880 537 N. Clippert St., Lansing, MI 48912 Located next to Frandor

Dr. Randy Randhawa

Success!

Mark Gillengerten

After 20 years of selling autos Mark Gillengerten, 53, of DeWitt, made the decision to change careers and get healthy. Now he is a massage therapist at Creative Wellness, and is losing weight through Jazzercise, walking and eating healthy. Here’s his story: What inspired you to become healthy?

After 20 years of selling autos I wanted to change careers. Massage therapy had long been an interest of mine, and the opportunity to make it my career was both exciting and a little scary. Along the way I realized that to do massage therapy as a career, I would have to be in better shape than I currently was. The physical demand of performing massage for five days a week was beyond my capability.

How are your workouts?

After!

Befor e!

My workouts consist of 30 to 40 minute walks with my two Boston Terriers. In order to keep it interesting we have several routes. Dogs are a great asset to any fitness regimen because they do not want you to have a day off from being active. Jazzercise in DeWitt is offered 12 times a week, and I am at about half of those classes.

What kind of challenges did you face during this time?

As an aging adult, working out and walking more have given me aches, a strained Achilles, and a fall that bruised my right knee, but through determination, acupuncture and receiving massage therapy I have been able to continue with my increased level of activity. Now, with this great combination of exercise and improved diet, I find myself on the happy side of 200 pounds for the first time in this millennium.

Mark Gillengerten Before: 240 lbs After: 198 lbs Height: 6’

How is your diet now compared to what it was? How do you feel?

Every time you eat at a fast food restaurant as a kid it is a victory, as an adult it is a defeat. With just a little time home cooking is so much better tasting and better for me. I have less issue with heartburn or other digestive issues, and meals are a proper event rather than just throwing something edible, cheap and mass produced into my body.

Do you have any future goals?

I would still like to lose another 15 pounds. I would like to get closer 10

to 180 pounds and I think that by continuing on this better path I have found this is an attainable goal. I was comfortable at this weight quite some time ago, and I look forward to feeling even more fit as this year continues.

Advice for others?

I would simply encourage anyone who wants to make a positive change in their life to do this: Find what you truly enjoy that can help you become fit, and do it now.

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!

Healthy & Fit • www.healthyandfitmagazine.com

JULY 2014

JULY 2014

www.healthyandfitmagazine.com • Healthy & Fit

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Teeth

Calling all parents!

Tips for infants and toddlers that can make a difference. by Dr. Susan Maples

O

ne third of all U.S. threeyear-olds already have active caries (tooth decay disease).

Forty-four percent of kindergartners have or need fillings. Childhood obesity and diabetes are now epidemic in our country. Do you want to change those facts starting with your own household?

Here’s my advice on how to establish good habits: Cavity prevention

• Know that caries (the disease of tooth decay) is transmissible. Babies are not born with the bacteria that create decay—it is spread from saliva. Take care not to swap spit with your kiddo by avoiding licking pacifiers, sharing cups or tasting foods from a spoon that will go into your baby’s mouth.

• Be certain you have adequate fluoride in your tap water, as it is

incorporated in growing enamel for a lifetime of protection. If you are uncertain, have your water tested by the health department and consult your dentist for fluoride supplementation.

Avoid bottled water if possible.

• Keep sweets to an absolute minimum in quantity and frequency.

Nutrition

• Avoid refined sugar and processed food for toddlers including juice and sugar-laden breakfast cereal. Juice is the number one cause of malnutrition in kids. It is highly caloric, which reduces hunger for other foods and establishes an attraction to all sugary beverages.

Increase whole fruits and vegetables instead.

• Avoid food additives and preservatives by reading labels. If you don’t recognize some of the ingredients as food, don’t feed it to your child!

• Practice the one-finger rule: If you can’t cover the ingredients with your toddler’s little finger, it doesn’t go in the grocery cart.

• In order to expand your child’s tastes establish a household rule that he/ she must taste every food on his/her plate at every meal. Studies show it takes an average of seven exposures to a food to establish a positive acceptance.

Ultimately, building a preference for a variety of whole fresh foods will increase micronutrients and fiber intake for a lifetime.

• From birth, don’t force or restrict food intake. As well, don’t use food as punishment or reward. Allow your child to consume food as his/her natural hunger demands. Serve modest portions and let him/her dictate how much more he/she will eat. Don’t worry…it is natural Continued on page 18

Susan Maples, DDS PERSONALIZED DENTISTRY FOR A LIFETIME OF HEALTH www.DrSusanMaples.com

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To treat each person with integrity, respect and kindness.

To help each person take a significant step toward his/her desired oral and systemic health.

To serve as leaders in our community in the quest toward whole-health promotion and the partnership between all health professionals.

Healthy & Fit • www.healthyandfitmagazine.com

JULY 2014

Mind

Breaking bad habits

Develop new thinking patterns to help you reach your goals. by Cynthia Logan

A

ccording to Scientific American Magazine, researchers are pinpointing brain circuits that help us form good habits and break bad ones. Repeated behavior lays down habit circuits involving the brain’s striatum.

The circuits treat the habit as a single chunk, or unit, of automatic activity. Another region of the brain, the neocortex, monitors the habit. In experiments using rats, light signals were found to interrupt a habit and prevent one from forming.

The purpose of these experiments was to learn more about how these brain structures operate, and develop drugs, behavioral therapies, and simple tricks to help us control habits, good and bad.

Until then, what can we do? Avoid behaviors that you wouldn’t want to turn into a bad habit. The more routine a behavior becomes, the less we are

aware of it. This is why we forget if we have turned off a light or the stove. We do it without thinking.

We only want to repeat behaviors that are healthy and that we want to become habits. For instance, if you are trying to quit smoking, avoid the situations where you were previously smoking. For example, if you always went on the porch and smoked a cigarette after dinner, don’t sit on the porch.

Instead take a walk, call a friend, and put a sucker in your mouth. If you are concerned about calories, soak some toothpicks in flavored oils, like peppermint, cinnamon, or other flavors, and use this as a substitute. As a writer, my mouth gets bored when I’m sitting at my desk.

To avoid candy, I have a bottle of cinnamon oil on my desk and a package of wooden toothpicks. I let one end of the toothpick soak in the bottle and then put it to my mouth for flavor when

needed. Flavorings contain no sugar; they taste great, and come in a variety of flavors.

To encourage this, get rid of the candy around your desk, buy the flavorings and wooden toothpicks and set them at your desk. Flavorings can be bought at craft stores where baking and candy making items are sold Try other things like setting yourself up to perform healthy habits. Put your jogging shoes and clothes out the night before you go to bed to encourage yourself to run.

If you run a few times you might develop the chunking pattern that you want. Be creative, now form a good habit that you’ve been thinking about!

Cynthia Logan Anthony, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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www.healthyandfitmagazine.com • Healthy & Fit

13

Health

Hepatitis C: The silent epidemic Learn more about what you can do. by Art VanDyke

Y

ou have probably seen the CDC campaign, “ kNOw MORE Hepatitis,” but do you know that Hepatitis C is a leading cause of liver cancer and the leading cause of liver transplants? In the US, CDC estimates that 4.1 million persons have been infected with hepatitis C virus (HCV), with an estimated 3.2 million living with the infection. While anyone can get Hepatitis C, more than 75 percent of adults infected are baby boomers, (born 1945 - 1965).

Of those millions of Americans who are infected with HCV, most don’t know they are infected and have no symptoms. Many people can live with an infection for decades without feeling sick.

It is not completely understood why the baby boomer percentage is high but studies show a relatively small number of people with hepatitis C who don’t know how they were infected. Some

estimates indicate that 10 percent of acute hepatitis and 30 percent of chronic hepatitis result from unknown exposures.

Most experts believe that this type of spread is from unrealized exposure to HCV after medical procedures, contact with wounds or some other forgotten higher-risk contact with someone infected with HCV. Widespread screening for blood products and organ transplants only began in 1992. Some individuals obtained tattoos or piercings from unlicensed facilities using non-sterile instruments.

HCV is most commonly spread through blood and other body fluids from an infected person. Some people who get infected with HCV are able to clear the virus, but most people (80 percent) will develop a chronic infection. Over time, chronic HCV can cause serious health problems including liver damage, cirrhosis, and liver cancer.

For testing, your doctor orders a Hepatitis C antibody blood test. If positive, it means you have been exposed to the hepatitis C virus. It does not necessarily mean you still have HCV. Once people have been infected, they will always have antibodies; even if they have cleared HCV. A confirmatory Hepatitis C RNA test is performed to validate the positive test and to see if you have viremia indicating a current infection.

Why should you get tested? There is no vaccination for Hepatitis C. Today there are effective treatments available that can eliminate the virus. Knowing can allow you to do something about it.

Art VanDyke is a Laboratory Outreach Manager at Sparrow Laboratories. Reach him at (517) 364.7800.

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Healthy & Fit • www.healthyandfitmagazine.com

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Fitness

How to get started

Beginner tips to get in shape. by Justin Grinnell

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etting started on a consistent workout program can be confusing. With so many exercise modalities available, it is hard to understand what to do first.

The most important thing is just to start a workout program and develop the habit of moving. After that, you can get a little more specific with what you need to do. Once you develop the habit of exercising, you then need to think about how you can improve upon it and not make the fitness mistakes typical of beginners. Here are five tips for fitness beginners to help you develop a proper habit of exercising.

Don’t do too much too fast

It is exciting to start a new fitness adventure. You are highly motivated to start your healthier lifestyle and look forward to the challenge so much that

you think more is better. In your head you are thinking that six or seven days per week will be better than three days per week. This may look good on paper, but in the real world, it is not.

To go from nothing to 100 percent adherence, you need to set small goals you can reach. Research shows that most first time exercisers quit after the first month due to time constraints.

Instead of setting the bar too high, make it a goal to work out two days per week for the first two weeks.

If you do more than that, great. You exceeded the goal. Then, add 1 workout a week that lasts at least 30 minutes until you reach five days per week. This will ensure that you do not get burned out and stick to the habit longer.

not know what works for you. Finding what kind of exercise interests you may take some time and some bouncing around. For the first month, pick a few different workout modalities instead of one.

If you are working out 3 days that week, choose a strength training session, a Yoga class, and a Zumba class and see what you like. The next week, mix in some other forms of exercise, like walking or a boot camp.

After about three months of trying new things, you will figure out what works best for your schedule, body and mind.

Try a variety of fitness modalities

Once you start to develop the habit of

Include some form of strength training

If you are new to exercise, or have not exercised in quite some time, you may

Continued on page 17

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15

Health

On-the-go snacks

Finding the best snacks to power through commitments. by Gina Keilen

S

ummer can mean rest and relaxation, but it can also mean being on-the-go between kids’ games, BBQs, or getaways. It’s usually ok to break your eating plan rules here and there when it comes to special events. However, in the summer, those seem to happen on a weekly, sometimes daily, basis.

That could be a slippery slope if you let yourself ‘slip’ each day—especially if you’re too busy to squeeze in physical activity. Feeding your body appropriately when you are busy helps give you the energy you need to keep up with your hectic schedule.

Sometimes it’s just not possible to know how your day will unfold. So, is it possible to find healthful snacks on the road? “Absolutely,” says Nicole Arnold, RD, LD, MSU alumni and registered dietitian for Hy-Vee Supermarkets and Gas Stations.

“If you know you’ll be bouncing between commitments all day, try to plan ahead. Pre-packing your own snacks will not only be cheaper, but you’ll be in control of what you are eating.”

“There are more healthy options at convenience stores than ever before.

When it comes to making a choice, avoid a good versus bad concept but instead, ask yourself what is the better or best choice. Aim for foods high in protein and fiber since those are the most filling. For example, jerky, hummus, trail mixes, or whole pieces of fruit with string cheese.”

Possibly the most important, yet most overlooked, area is hydration. Especially with the summer heat, you can become

dehydrated quickly making you tired or ill. Try keeping a bottle of water with you as much as possible.

Arnold suggests avoiding empty calories found in sugary drinks.

“Drink calories add up fast and leave us unsatisfied in the end.” Freezing a mostly full bottle of water not only will thaw by the time you are ready to drink it, but it also helps keep other foods cold.

Ice expands when it freezes so leave a little room in your bottle.

Fruits and vegetables travel well. Most do not need refrigeration and convenience stores offer fresh, canned, and dried varieties. They also help you stay hydrated.

“Choosing fruits and vegetables can help because of their high nutrient and water content,” notes Arnold. You may notice cut apples brown once they are exposed to oxygen. While this doesn’t affect them nutritionally, it can be visually unappealing. If you want to take

Cold salads washed down with a smoothie!

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JULY 2014

pre-sliced apples, try soaking them in lemon juice first.

Stopping at a restaurant can provide lean proteins and more balanced nutrition than found in convenience stores. Many restaurants have their nutrition available online to help make healthful choices. And take advantage of apps. Some track calories and exercise, while some count fruit and vegetable intakes or give a daily nutrition tip.

If you know you’ll be bouncing between commitments all day, try to plan ahead. Pre-packing your own snacks will not only be cheaper, but you’ll be in control of what you are eating.

That (mostly) frozen water bottle will keep cheese sticks or smoothies cold. Having granola handy can give a boost to yogurts or hummus can add to veggies or chips. For longer days, pack granola bars, sandwiches such as peanut butter and jelly, or others that do not need refrigeration. For the days you do have time to cook, make 1-2 servings extra and vacuum seal them for your freezer— a quick thaw will give you a homemade meal in minutes before you hit the road again.

Summer is a busy time for most, but with the ever-improving options at convenience stores or with your own pre-planning, you can still keep a healthful eating pattern.

Fitness (continued from page 15) working out and find out what works for you, there are some general fitness recommendations you should include. Of all the exercise modalities out there, strength training provides benefit everyone.

Strength training is the most effective form of exercise to improve bone density, reduce body fat, improve strength and power, reduce the risk of injury, and build muscle tissue. If you decided that you like to do yoga, Zumba, running, or cycling, that is awesome. Adding in some strength training as little as 20-30 minutes a day will only help your performance in those activities.

Remember to fuel your workouts

It is no secret that in order to become healthier and fit, you need to move often and eat well. One thing that beginners forget is that what you put in your body will greatly affect your workout.

You need to make sure that you are properly hydrated before, during and after a workout. You also must get the proper ratio of protein, carbohydrates, fats and calories in order to have energy to work out and recover from a grueling workout. Eat three balanced meals a day, drink 60-100 ounces of water a day (depending on body weight), reduce processed foods, and consume a small pre- and post-workout snack when needed.

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Friday, August 15, 2014 Events begin at 6:00pm 5K/10K begins at 7:00pm Check out great events like the Melon Roll, Tot Trot, Mascot Dash, 1 Mile Fun Run, and - of course - the 5K/10K!!!

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Hire a coach or grab a training partner

Research shows that people are 70 percent more successful at sticking with a workout routine when they either work out with a coach, friend, or in a group setting. Having a coach or trainer will help keep you accountable, not to mention help you perform exercises correctly and safely. Working out with a friend can also create a bond and partnership that motivates you to stick with it.

Working out in a group setting pushes us to work a little harder and also encourages us to help others. When you are working out more interdependently rather that independently, your success rate goes up tremendously.

JULY 2014

www.healthyandfitmagazine.com • Healthy & Fit

17

Toddler teeth (continued from page 12) for caloric intake to vary on a daily basis, depending on caloric needs. It is unhealthy to dictate that for your child.

Oral hygiene home care

• Engage your child in his/her self-care, being patient while he/ she practices with a toothbrush.

• To avoid an over exposure to fluoride, use a pea-sized amount of non-fluoride toothpaste for babies. Switch to fluoride toothpaste after the child is able to spit out the excess.

• If your child resists brushing, add some excitement with the gift of a fun new action-figure spin brush. Let him/her help in the selection.

• Always supervise your child’s efforts and then complete a “once over” yourself. For safety and thoroughness it’s best to position yourself behind your kiddo (with his/her back to you and head tipped up).

Growth and development

• Babies and toddlers shouldn’t snore. If you notice any noisy breathing or snoring consult your pediatrician and dentist. Sleep disordered breathing in a child can set them up for problems with proper brain development, behavior problems and obesity.

• Throughout your child’s life, allow your dentist to monitor proper tooth eruption. Extra or missing teeth are somewhat common and without proper planning and care can pose more serious problems later.

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JULY 2014

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19

Food of the month: Cucumbers

by Gina Keilen

What are they?

Cucumbers are botanically fruits, but are known as vegetables in the culinary world. They are cylindrical and grow on vines, ranging from thick and stubby to long and smooth in shape. Cucumbers are freshly available in Michigan from July to mid-September.

How to select and store:

Choose cucumbers that are firm with rounded ends. They should be bright medium to dark green in color. Avoid those that are yellow, have sunken areas, or are wrinkled at the ends. Those that are smaller or with thinner skins tend to have fewer seeds than their thick-skinned counterparts. Store cucumbers in a plastic bag in your fridge.

If you do not use the entire cucumber, store it in a tightly sealed container to prevent it from drying out.

How to prepare:

Both the seeds and skin of cucumbers are edible and nutritious. Wash the cucumbers first to remove any wax on their skins. To remove their seeds, cut the cucumber lengthwise and then use the tip of a spoon to scoop them out.

Cucumbers are best eaten raw.

A little here, a little there:

• Slice and top them with cream cheese, garnished with a cherry tomato, chives, or bacon

• Toss them with a coleslaw-style dressing for a side salad • Thinly slice and add to sandwiches • Finely chop and replace the tomatoes in your favorite salsa recipe • Slice and add to water for a refreshing drink

What do you get from them?

Cucumbers are good sources of Vitamin A, C and K. They are also high in fiber and water content, both aiding in good digestive health.

Did you know?

The phytochemicals in cucumbers help tighten the collagen in your skin. Slicing them to place on your body can help with both wrinkles and cellulite.

Try it!

Refrigerator Dill Pickles Source: allrecipes.com 3 1/2 cups water 1 1/4 cups white vinegar 1 Tbsp sugar 1 Tbsp sea salt 4 cups cucumber, sliced or cut into spears 2 garlic cloves, whole 2 heads fresh dill Stir water, vinegar, sugar, and sea salt together in a saucepan over high heat.

Bring to a boil; remove from heat and cool completely. Combine cucumber spears, garlic cloves, and fresh dill in a large glass or plastic container. Pour cooled vinegar mixture over cucumber mixture. Seal container with lid and refrigerate at least three days.

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JULY 2014

Mind

A more flexible brain

Neurofeedback helps create a resilient, efficient mind. By Gretchen Morse

A

12 year-old boy spoke only in whispered bursts, and had multiple daily tantrums that entailed throwing computer equipment and putting his head through windows and walls. An executive went into unbearable panic when he discovered an accounting mistake that might destroy his company, but couldn’t stop the panic when the mistake was fixed.

These client’s brains were highly reactive and locked into patterns of response that they couldn’t seem to break.

Our genetics, early development, life experiences, traumas to our mind and body, and even our likes and dislikes form patterns in our brains and behaviors Sometimes these patterns result in habits, behaviors, moods and even pain that interfere greatly with function and well-being. Once entrenched, inefficient patterns can make it difficult for a person to change behaviors or to tolerate little things in the environment.

Think of huge storms with high winds, it’s not uncommon for rigid trees to

become uprooted and fall across roads and into homes. And yet a palm tree seems more adaptable to such storms, bending downward with its rubbery trunk and springing back tall and upright at the first break in the winds. We like to think of neurofeedback as a way of making the brain more like the palm tree; helping it to become more flexible and more adaptable to stimulus.

Neurofeedback is a way of measuring electrical frequencies in the brain. If they are out of balance, these frequencies can affect our mood, pain, sleep, movement, and cognitive function. Specialized equipment is used to map and record the brainwaves.

Then, the clinician sets up parameters in the software, based on the client’s map and symptoms, to gently guide the brain to more balanced and regulated states.

Audio, visual and other forms of feedback can help the client’s brain and nervous system learn to maintain these states over time, ideally creating more resilience, and efficiency.

For the clients mentioned above, a

Amie Brown (517)706-2450

“I

more flexible brain helped greatly diminish the frequency and duration of the tantrums in the 12 year-old boy, to where they were rarely an issue. His vocabulary and speech improved, and he began using his voice. When the executive experiences stressors these days, he feels a split-second “flash” of the panic from the past, but his mind and body stay solidly rooted, and he can weather what comes much more easily.

His nervous system does not overreact anymore.

Neurofeedback can offer a safe, gentle, and even scientific way to help brains to function more flexibly, like those springy palm trees.

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at 517/290-4965, visit her website at www.mmneuro.com , or “like” Mid-Michigan Neurofeedback on Facebook.

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21

Diet

Get your grill on

July is National Barbecue month! by Lisa Marie Metzler

A

mericans love to grill.

According to a 2013 study conducted by the Hearth, Patio & Barbecue Association (HPBA) 80 percent of all U.S. households owned a grill or smoker. About 14 million new grills were shipped in last year. It’s only fitting that July is National Barbecue Month because the most popular day to grill is July 4th.

More than burgers

While juicy burgers and steaks are the top choices for the grill, more grillin’ masters are uncovering the hood to more options. You can purchase pizza stones, baskets for veggies and fish, skewers for kabobs and even woks.

While these cooking accessories make it easier to cook just about anything, you can still go old school and use aluminium foil to make pockets for holding food.

Here’s some options that are easy to create, yet impress your guests.

Pizza: This pie never tasted so good!

The key to overcoming the crust obstacle is to grill the crust first. Lay the raw dough down on a lightly oiled, hot grate and brush it with olive oil. Let it cook for a couple of minutes. Flip it and brush with more olive oil and place your favorite toppings on it and cook for another two to three minutes.

Cabbage: Splurge with cabbage?

Bacon and butter give this neglected veggie new life. Core the cabbage and quarter it. Sprinkle salt and pepper over it and place each quarter on its own aluminium foil. Add a few dabs of butter between the wedges and wrap in bacon. Close up the foil and grill for 30-35 minutes until soft.

Tofu bites: Cut tofu into ½ inch thick

slices and soak in a favorite marinade.

Then, drain the tofu to get rid of excess liquid and place on the grill. Cook each side for about three or four minutes.

S’more boats: Can something this

simple to make taste so good? Just slice a banana down the middle and stuff with mini-marshmallows and

22

chocolate chips. Wrap the banana in foil and grill until the gooey goodness is melted. Add crushed Golden Grahams cereal to complete the s’more effect.

Pineapple: You’ll wonder why you

never tried grilled pineapple after tasting it. Lightly spray the grate with non-stick spray. Combine about 2 tbsp of honey, 1 tsp of cinnamon and 1 tsp olive oil.

Brush fresh, sliced pineapple with the mixture. Grill three to five minutes, turn and grill for another three to five minutes, until tender and golden brown.

Grill school

•

•

•

•

•

Preheat your grill 15 to 25 minutes before you start cooking to kill any bacteria and to make sure it reaches the right temperature to start cooking. A preheated grill will sear the meat and keep the meat moist and prevent sticking.

Scrape the debris from the last cook out after the preheat stage is complete. It’s much easier to get the goop off when it’s warm.

Use an oil-soaked paper towel to reduce food sticking to the grates.

Grab the tongs and oil the grates.

Never use non-stick spray on a hot grill. You can spray before the preheat if you don’t want to use oil.

Marinate for flavor and protection against potentially carcinogenic HCAs (heterocyclic amines), which form when grilling meats like poultry, red meat and fish.

Healthy & Fit • www.healthyandfitmagazine.com

According to the American Institute for Cancer Research (AICR), marinating can reduce HCA formation by as much as 92 to 99 percent.

• Refrain from peeking every 5

minutes to see if the food is done.

Every time you open the lid, heat escapes and it can take up to 10 minutes to re-establish the proper temperature.

• I cringe when I see someone grilling and cutting into the meat to check if it’s done or immediately taking a knife to a steak just taken from the grate. Use a meat thermometer to test if the food is done. Tent the meat in foil or cover and let it sit for about 10 minutes so the juices can redistribute throughout the meat.

Lean grillin’

If you use an infrared grill it can be even healthier as it creates juicier meat with less fat. The gas flame heats plates made out of ceramic. The plates then radiate heat and cook food quickly. Heat is also produced through the smoke and steam created when juices fall on their surfaces and instantly incinerate. No drip pan needed! The infrared technology is significantly more efficient because it doesn’t char food,creating carcinogens like the traditional charcoal and gas grill.

What do you like to grill? Share your ideas on the Healthy & Fit Magazine Facebook page!.

JULY 2014

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