Healthy & Fit Magazine July 2021

Healthy & Fit JULY 2021 HEALTHYFITMAG.COM

Postrace care Make the most of your event

A BODY WEIGHT WORKOUT

No weights?

No problem!

MAGAZINE

Dawn Hagaman At 50, she decided to train for a duathlon.

DO IT TODAY!

Love your teeth: floss!

PARENTS: HOW TO STOP THE COVID SLIDE

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JULY 2021

Contents JULY 2021 | VOLUME 17 | ISSUE 4

Density | P10

Editorial P10

Workout density Why it’s important to get more from your workouts, in less time

P12

She had to du-it! Dawn Hagaman wanted to race a duathlon — and she did!

P14

Love your teeth with floss Why daily flossing is important

P16

How to stop the COVID slide Students are encouraged to read, get ready for new school year

P18

No weights? No problem! Use this bodyweight workout to improve your fitness today

P22

Post-race recovery tips Make the most of your event and get ready for the next one!

P24

Don’t sweat the small stuff Don’t overthink things: live in the moment

P26

Jump in! The water’s fine ... maybe What to know to prevent recreation water illness (RWI)

P27

Want to cut down on sugar? Check out these natural substitutes

P28

Home remedies. Chemical-free alternatives for summer setbacks.

Read | P16

Contact us

Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!

Recovery | P22

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ABOUT US

JULY 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.

Marisela Garza

Marisela is the youth services specialist at Capital Area District Libraries, and co-host of the CADL Podcast – Reader’s Roundtable

Arika Hundt-Cole June 2017 cover

Dr. Eric L. Eby, D.D.S., M.A.G.D.

Dr. Eric L. Eby interests include crown and bridge, implant dentistry, and sleep apnea.

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

Justin Carroll, AT, ATC

Justin Carroll (AT, ATC) is a Licensed Athletic Trainer with Orthopaedic Rehab Specialists (orsmi.com) at Jonesville High School.

Laurie DeBruin

Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.

WE NEED YOU!

COLUMNS FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at healthyfitmag.com.

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Getting back to birthday parties starts with getting informed.

Get the latest information about COVID-19 vaccines at GetVaccineAnswers.org

PUBLISHER

BY TIM KISSMAN

Hotel workouts are tough (but worth it)

P

lan A was to work out every morning for at least an hour. After all, the hotel’s fitness room was one of the best I’ve seen. It had treadmills, elliptical machines, Peleton bikes, and a full dumbbell set of weights up to 75 pounds. Plus, plenty of other lifting machines. An hour a day? In the morning? No problem.

Well, almost no problem.

Ever work out on a vacation? It’s always a great plan, but tricky to execute. At least it is for me. I recently took my family to Las Vegas for a celebration vacation: both of my daughters graduated this year — the oldest from college, the youngest from high school.

Because of COVID, it wasn’t the easiest year for them, either. Most of their classes were online. They spent a lot of time in their rooms on Zoom. Even my wife worked from home.

We had to get out! And boy, did we. We spent all day by the pool, then our afternoon and evenings exploring Las Vegas. And the food — oh my goodness — the food was amazing.

Mornings were for workouts.

We are a morning crew. Both of my kids are college athletes and my wife, Amy, and I are extremely active. That wasn’t the issue. We made it to the fitness room every day. The intensity of the workout was the issue.

First day: Hour. Killed it.

Second day: 45 minutes. Good workout.

Third day: 30 minutes. Tired, but made it through.

Fourth day: 20 minutes. Quick and dirty. Wasn’t the best, but I had a tee time. And I was tired.

As I plan more travel with upcoming sports seasons and through work, my goal is to make it to the fitness centers on a regular basis. And let me tell you, that isn’t always easy. I’m proud of myself for making it there and doing a workout every day. I do think it helps counter some of the splurging from drinks and meals for the week.

Best advice to make it stick during trips? Plan on, at least, a walk on the treadmill. It’s better than nothing, right? Have some sort of free weight plan. I use the Peleton app a lot on road trips. It’s like having a trainer in your pocket. It even has bodyweight workouts, meaning you don’t need weights. Combine a bodyweight workout with some treadmill and that’s not a bad workout.

Have fun this summer traveling. Find those hotels or locations that have access to a fitness center and plan your workouts as best you can. It’ll make the shock of coming home and stepping on a scale manageable.

Enjoy the issue.

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HEALTH

BY JUSTIN GRINNELL

Workout density Why it’s important to get more from your workouts, in less time

O

ne of the least talked about training tools is workout density, which is the amount of work you do in a given time frame.

The greater your density, the greater your caloric expenditure.

The best way to increase workout density is to decrease rest periods like you do in HIIT and Tabata training.

The longer you drag out your workout, the less likely you can keep up the intensity. An easy way to do this is to set a time limit of say 20-30 minutes, and try to get your workout done in that time frame. Each time you do that workout, try and beat your previous time.

So if you are trying to lose body fat, get out of the mindset that you have to work out for hours and hours.

The harder you work in less time will equate to a higher metabolism, and a much more effective weight loss program. Keep it short and sweet, yet intense.

The program Your goal will be to get in three workouts a week. One HIIT on the bike, one on the Concept 2 rower, and one Tabata workout of your choice. You can do more than three, just make sure you keep an eye on overtraining and getting burned out. Everyone has their own level of intensity. Start slow and build up as you see fit. As always, consult with a physician if you have any health issues that may hinder you from doing more intense exercise.

HIIT #1: cardio based HIIT workouts When it comes to cardiovascular exercises that produce the most results with the least time invested, sprint-type cardio workouts reign supreme.The actual act of sprinting on two feet can be tough for many. If you are not a runner or a sprinter, I advise you to proceed with caution and build up to proper sprinting.

If you have a lower-body injury or have had one in the recent past that hinders you from running, actual sprints may not be for you.

So, instead, I like the airdyne/assault bike or concept 2 rowers. These two pieces of cardio give a great bang for the buck, without injury, if you are

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intensity, resting 75s between each sprint.

• Sprint workout week 4: do eight 25-calorie sprints at 100% intensity, resting 75s between each sprint.

Tabata-style workouts

looking to keep your body healthy but get the tremendous benefits from sprint workouts.

Concept 2 rower • Sprint workout week 1: do 10 100-meter sprints at 90% intensity resting 60s between each sprint.

• Sprint workout week 2: do six 300-meter sprints at 80% intensity, resting 90s between each sprint.

• Sprint workout week 3: do eight 200-meter sprints at 90% intensity, resting 75s between each sprint.

• Sprint workout week 4: do eight 200-meter sprints at 100% intensity, resting 75s between each sprint.

Airdyne bike • Sprint workout week 1: do ten 10-calorie sprints at 90% intensity, resting 60s between each sprint.

• Sprint workout week 2: do six 30-calorie sprints at 80% intensity, resting 90s between each sprint.

• Sprint workout week 3: do eight 20-calorie sprints at 90%

For a recap on Tabata intervals, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10 second rest. This is repeated for 8 rounds, totaling 4 minutes time. This is one of the simplest and most effective ways to increase your total work capacity and workout density in a short amount of time. I prefer strength-based exercises such as goblet squats, kettlebell swings, push-ups, TRX rows, farmer’s carry and ball slams.

Tabata workout #1 Perform each exercise for 20 seconds, as hard as possible, and then rest 10 seconds. Repeat this sequence for 8 total rounds. Rest 2-4 minutes, as needed, between exercises.

• Goblet Squats 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • TRX Row 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • Ball Slams 20 seconds on/10 seconds off for 8 rounds Tabata workout #2 Perform each exercise for 20 seconds, as hard as possible, and then rest 10 seconds. Repeat this sequence for 8 total rounds. Rest 2-4 minutes as needed between exercises.

• Kettlebell Swings 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • Push-ups 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • Farmer’s Carry 20 seconds on/10 seconds off for 8 rounds

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COVER

She had to du-it!

Dawn Hagaman wanted to race a duathlon — and she did!

D

awn Hagaman, 50, of Charlotte, recently checked off a big to-do item on her list: her first duathlon. Taking on the Tri Greenville Triathlon and Duathlon, in Greenville, meant training runs and rides, new equipment, a modified diet and plenty more. Hagaman, who is an attorney and senior claim specialist with a medical malpractice insurance carrier, gave Healthy & Fit Magazine an interview about her experience. Here it is: How long did you train for your first duathlon?

I signed up in early March (the race occurred June 5). Initially, I had just been running 5Ks every Sunday as part of a challenge a friend had asked me to join to kick off 2021. I gradually started running at least two to three days a week so that I wouldn’t die each Sunday. Another friend saw my accountability posts on social media, noticed how my times improved and asked me to team up with her to try our first duathlon together. I don’t think I started practicing the bike until April.

I actually had an old granny bike that was way too heavy and had to make a purchase in order to totally commit to fulfilling my promise.

What was the worst and best part about training?

The worst part of training was training in sleet, hail, rain, etc. As you know, springtime in Michigan is like a box of chocolates. I have two “bests” from training: (1) seeing my run time and bike times improve with each practice, give or take a few; and, (2) while I did some of my training alone, I really enjoyed spending time with my friend outdoors doing something healthy and working towards a common goal.

How was the duathlon?

I did finish the duathlon crossing the finish line together with my partner, but our time was at the bottom of the duathlon finishers. We did pass a lot of triathlon folks (understandably, as that was a longer race and we had no idea where we were compared to those who started with us). We vowed to

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stay together as “the half-pint posse” (that was our team name), with no half-pint being left behind. My partner is an amazing biker. She decided that, to save on transition time, she would do what I was doing and wear the same shoes. In order for her to do so, she wanted to put toe clips on her bike.

We did that the night before the race in the hotel parking lot. We did not,

however, have the best tools. In fact, we had to use a flashlight as a hammer to pry her old pedals off, and I think we even used nail clippers. We managed to get the new clips on, but neglected to test them. I highly recommend packing tools and testing equipment Contnued on page 20

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TEETH

BY DR. ERIC EBY

Love your teeth with floss Why daily flossing is important

P

roper flossing is important. It benefits the health of your teeth and gums, as well as your overall health.

Here’s why: There is a significant amount of bacteria between your teeth that causes an inflammatory response. This, in turn, enters your bloodstream and stresses your body’s overall immune response. Flossing is of extreme importance for patients that are dealing with other inflammatory diseases such as cardiac disease, rheumatoid arthritis, asthma, and diabetes, to mention a few.

Flossing removes food debris from between your teeth, therefore preventing cavities and gum tissue inflammation in areas where your toothbrush cannot efficiently clean.

There are many flossing aides available, although the very best is traditional floss. A water pik and toothpicks can also

be effective. The goal of flossing remains the same no matter how one chooses to do it.

The best time to floss is insignificant but, ideally before bed. During sleeping hours, your saliva production decreases resulting in less protection for your teeth from low pH levels caused by bacteria breaking down food left between your teeth. This eventually leads to the decal-

cification of teeth which is the beginning of decay.

As we age our dexterity decreases and flossing tends to become less effective. It is important to pay attention to your aging family members and work with their dental professional to devise a plan that prevents decalcification and minimizes inflammation.

Flossing technique is important and is more than just passing floss through the contact, of your teeth. After the contact pass, it is important to form a “C” around the tooth so that debris is removed from underneath the gum tissue.

For more information regarding the benefits of flossing, flossing techniques, or flossing alternatives speak to your healthcare professional especially since everyone’s mouth is unique.

More helpful flosssing tips

Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.

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MIND

BY MARISELA GARZA

How to stop the COVID slide Students are encouraged to read, get ready for new school year

C

onsidering the whammy of a year we’ve all experienced, summer is arriving just in time. Relaxing at a picnic, playing outside, being with friends and family are all experiences that have never seemed so welcome.

Although there may be some playground slides in your summer plans, there’s one kind of slide your kids should always avoid. The term “summer slide” is used by researchers to describe the loss of literacy skills for students who don’t read during the months when school is out. This can have a cumulative effect, with long-reaching consequences on school success and beyond.

Unfortunately, parents and students are also facing the challenge of “COVID slide.” New research from the

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Northwest Evaluation Association indicates when students head back to class in the fall, they are likely to retain only 70 percent of this year’s gains in reading. The compounded effects of COVID-19 closures with the summer break make it more important than ever to encourage kids to keep reading.

That’s exactly what Capital Area District Libraries’ Summer Reading Challenge is all about. It adds an element of excitement by offering fun activities and prize incentives. There is no prescribed list—kids can choose to read what they like. They simply log the time they spend reading on an easy-touse website. Activities like scavenger hunts and STEAM challenges offer safe and educational ways to enforce good reading habits.

It’s very gratifying to enjoy so much community support as we work to engage kids and their families all summer long. Our combined efforts will pay off in student success for years to come, helping to build lifelong learners and readers.

The Summer Reading Challenge runs now through Aug. 7. For more information, visit cadl.org/summer or any of the 13 area branches of Capital Area District Libraries.

Marisela Garza is the Youth Services Specialist at Capital Area District Libraries, and a co-host of the CADL CAST Podcast – Reader’s Roundtable Edition.

HEALTH

BY MOLLY NEVINS

No weights? No problem!

Use this bodyweight workout to improve your fitness today

Y

our body (and a good pair of shoes) can help you accomplish your fitness goals. No fancy equipment, no subscriptions, and no excuses!

Whenever my clients go on vacation, I send them a bodyweight circuit, to do. It is an easy way for them to stay on top of their fitness, while not needing to pack equipment or worry about finding a fitness center.

You can easily hit all of your muscle groups with a bodyweight circuit, too.

Lunges, squats, bridges can work your various leg muscles. Pushups and pullups can work chest and back. Hit your triceps with some dips and biceps with some chin-ups. Inchworms and planks can hit your shoulders and there are hundreds of ab moves you can do to hit your core. For cardio; burpees, squat jumps, high knees, jumping jacks, and more!

Do as many repetitions of each move as you are able to, then move on to the next. Repeat as many rounds as your time allows. Pay attention to how many reps you can do at once, and make it your goal to improve upon that number as the weeks go by. You will get the best results from doing this circuit at least three times per week. Try the following circuit: • Walking lunges (lunge one foot forward, then the other) • Pushups (hands in line with your chest, lower and lift) • High knees (running or walking, pick your knees up as high as you can and as quickly as you can) • Plank (hold on your forearms, up on your knees or toes) • Surrenders (Start by kneeling on the floor, step one foot in front of you, step the other up to come up to standing, then one knee back down, then the other) • Dips (using a chair or something similar, put your hands behind you and bend your elbows to lower your body and straighten them to raise your body) • Full sit-ups • Squat jumps (squat down and then power up as high as you can) • Ab bicycles (on your back, bend one knee at a time and reach your elbow towards your opposite knee) • Mountain climbers (in a plank position, run your knees forward one at a time)

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Get to work! Above, Molly is demonstrating the surrender movement. Start by kneeling on the floor, step one foot in front of you, step the other up to come up to standing, then one knee back down, then the other. Below, is a squat jump. Squat down and power up as high as you can.

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Duathlon (continued from page 12) before your maiden voyage! Sadly, once we started off on our bikes, her toe clip malfunctioned and came loose. We pulled to the side of the road and she pulled her repair kit from the pouch under her seat and pried the toe clips off, put them in the pocket of her shirt, and we continued on – losing a lot of time. Even though it killed our race time, the laughs, friendship and adventure are memories I will never forget.

So are you going to try again?

I am a volunteer for the upcoming Grand Rapids Triathlon where my racing partner will be competing in her first ever triathlon. I plan to use that as a learning experience to see what I think about the swim. We’ve signed up for a couple of 5Ks, and I joined her race club this week. I hit the gym and the track just days after the race. I met (and continue to meet) so many inspirational people with amazing health journeys and life stories, and I can’t wait to do another race.

I definitely will prepare differently, probably with a gnarly set of tools! I felt like I hydrated properly, and I had a lot of gas left in the tank at the end, so probably pushing myself harder, earlier on, will be something I want to try.

Are you normally an active person?

I used to be, but the career path I chose had me sitting at a desk and then, pre-COVID, sitting behind the wheel of a car for long periods of time. My meal choices were not healthy: drive through fast food or concession stand pizza so that I could get home faster and make it to see my kids play sports.

I had a health scare with a sciatic nerve injury and I didn’t

want to be on steroids Dawn Hagaman and pain medications. I joined a local gym, started taking a functional movement class, and then worked with a personal trainer for about a year. When COVID hit, my gym closed, my trainer moved away, and my sister and workout partner was getting a lot of mandated call back time on the front lines as a nurse. That’s when I decided I needed to start running. In addition, my son was home from college during the summer of 2020 and we started adding equipment to our home gym, a/k/a “The Hagaman Sweat Shop,” and I finally purchased a treadmill.

When you aren’t training for a run, what’s your typical workout like?

I like various training videos: cardio, arms, leg day, core (mostly weight training) that I can do alone in the home gym, and then switching it up with a bike or a run depending on the day and the weather. My neighbors all think I’m crazy running and biking around the corn fields near my house.

How is your diet?

Normally it’s pretty good. I’ve been doing daily protein shakes and pre- and post- workout drinks, and trying to get between 80-100 ounces of water in each day. I started logging my food in a journal in the fall, which helped keep me accountable. Protein intake has definitely increased, as well as veggies and fruits. I try to keep the sugar to a minimum but have had a cookie or piece of cake for birthdays and things like that.

How has fitness helped you with your lifestyle?

I have so much more energy, and while I may have muscle soreness, I’m used to it and it’s a good sore. I’ll take it over chronic pain any day. I am able to jump on a trampoline with my little cousins and run and play with them instead of sitting and watching them when I get a chance to babysit. I can help my dad around the farm when needed, and I feel better mentally when I exercise more.

What advice do you have for others?

(517) 393-1900

www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911

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You are not too old to start something new. Start slow and steady with consistency over time. Don’t be too concerned with the number on the scale, because cardiovascular health and good muscle tone mean more than being a size two. Oh, and make sure you keep an emergency tool kit on your bike or in your car, although improvising and creativity will provide great laughs and great memories.

SO CAN YOU. www.healthyfitmag.com

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HEALTH

Post race recovery tips Make the most of your event and get ready for the next one!

R

unning can be a fun and rewarding activity but can cause sore tired muscles after a race. Here are a few post-race recovery tips to keep you ready for your next race and or training run.

The cooldown Plan to have a little time after a race for a cooldown. Everyone is at different levels of fitness so there is no one way to cool down.

A cooldown can include a light jog, walk around the block or parking and or a light stretch. You can try different ways to cool down to see what works best for you.

Hydrate and refuel Replenishing what you lost while running is the best way to aid in your recovery from a race. The best way to replenish what you lost is to get something to eat and drink shortly after finishing. It is best to try and eat and drink something within the first 60 minutes of finishing a race as your body will absorb nutrients quicker in this time frame.

You do not need to eat a big meal after a race but it is recommended that you get a combination of carbohydrates and protein. Most races provide a decent post-race snack but if they don’t, here are a few good ideas.

• Granola bar, banana, and a bottle of water

• Peanut butter sandwich, apple, and Gatorade

• Chocolate milk is a great recovery drink as it gives you both carbs and protein

Sleep Sleep is your best friend when trying to recover. Our bodies recover the most when we are sleeping, so it is best to get the recommended 8 to 10 hours of sleep a night. Lack of sleep can not only affect your recovery after a race but your overall health.

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A few tips for better sleep:

• Cool and quiet: room temp should be 60-67 degrees with little to no noise. A fan or other white noise is ok to help drown out -outside noise.

• Watch your stimulant intake (caffeine): don’t drink a lot of caffeine a few hours before bed.

• Lights out: try not to play on our phone/computer for an hour before you go to bed and your room should be completely dark.

• Be calm: try doing something that will relax you before you go `to bed like reading a book.

Use a foam roller Another great way to help with sore tight muscles is to roll out or foam roll.

This can be done shortly after a race or later in the evening as you are winding down for the night. You should spend

one to two minutes on each area you are rolling out.

Continue recovery tomorrow It is not only the day of a race that can help with recovery. To alleviate the soreness you may feel the next morning, you can do some light activities like go for a walk, an easy bicycle ride, or stretch/foam roll again.

Justin Carroll (AT, ATC) is a Licensed Athletic Trainer with Orthopaedic Rehab Specialists (orsmi.com) at Jonesville High School.

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Don’t sweat the small stuff Don’t overthink things: live in the moment

T

he age-old line “don’t sweat the small stuff” was the best advice that I may have ever received as a child. We have this choice to live with such fear and worry every day. We also have the choice to let things unfold as they will. After all, everything is always working out for us in the long run. Why sweat the small stuff in the meantime?

I prefer to live my life to the fullest with virtually little worry and fear.

Often, I watch the panic unfold around me during what some perceive as a crisis. Sometimes it is as small as a bug landing on their calf. Sometimes it is the irritation of a traffic jam. The reaction time of fear or disgust can be so quick and consistent that they become so accustomed to this as their way of life.

We learn from our childhood to fear, to plan every detail, and to worry when Chrysalis ad.pdf 1 10/25/19 things go “wrong”; the feeling that we

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BY LAURIE DEBRUIN

chrysalis

Laurie DeBruin 2380 Science Parkway • Suite 108 • Okemos, MI 48864 517.648.1980 • chrysalisreflexology@gmail.com

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• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •

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A gentle yet productive symbolOverthinking, I call hyper thinking. ism of life’s simple pleasures. The little Laurie DeBruin CCH,CRR is the That hummingbird moment when your things in life are what are important. owner of Chrysalis Reflexology brain goes into overdrive. It may seem Love first. Breathe first. Productive Hypnosis & Enrichment Center. necessary, but you are flying at hyper thought process versus reaction. PreciReach her at (517) 648.1980. speed and hovering in one spot. At least sion with agility. The fierce hummingbird the hummingbird does it with full grace that playfully glides past irritants. and is productive.

Sometimes it may be right to worry, ne Fit Magazi e, a om Healthy & yandfitmagazine.c ealthy & Fit Magazin t h H firs , lt ’s n a o e e seas www.h f the team t during th d and one o

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25

HEALTH

BY LISA MARIE CONKLIN

Jump in! The water’s fine ... maybe What to know to prevent recreation water illness (RWI)

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here’s such a short time to enjoy the lakes in Michigan and you don’t want to spend your time fighting a recreational water illness (RWI) after you dry off. What is an RWI, you ask? According to the Centers for Disease Control and Prevention (CDC), an RWI is spread by having contact with contaminated water, swallowing the water, or breathing in mists, like from indoor pools or hot tubs. It doesn’t matter if it’s a large commercial water park, your neighbor’s pool or any body of water, RWI’s can be lurking anywhere.

What are the symptoms of RWI? The most common sickness is diarrhea from Cryptosporidiosis, commonly known as Crypto, which is a diarrheal disease caused by microscopic parasites. It can live in our intestines or in animal intestines and is passed in the stool of an infected animal or person.

Crypto can stay alive for days, even in the cleanest of pools. An RWI can also occur as a gastrointestinal, skin, ear, eye, respiratory, neurologic and wound infections.

Before you dive In You can drastically reduce your chance of getting an RWI with preventative measures like not ignoring the signs that say, “Shower before and after swimming.” The CDC says rinsing off in the shower for just one minute will remove most of the bad stuff. Pee, poop, sweat, blood, and dirt are the enemies. Keep them out of the water. Chlorine doesn’t kill every germ instantly.

Here are nine other things to practice before making a splash.

1. Don’t swallow the water and tell your kids not to, either. Whether you are at the water park or the neighbor’s pool, all it takes is a little bit of contaminated water to make you sick.

2. If you have diarrhea, don’t go swimming. Seems kind of obvious but really, don’t swim even if you’re feeling a bit better the same day you had it.

3. If you have an open wound from surgery, an injury or even a piercing, don’t swim unless you have a water-

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proof bandage that really sticks to your skin in water.

4. Don’t change diapers near the pool or other bodies of water. It’s gross and it can contaminate the water if something spills over. Wash your hands and the baby’s hands after changing the diaper.

5. Make sure older kiddos take bathroom breaks so they don’t pee in the pool.

6. The weather can serve as a gauge to when the water can have higher bacteria counts than usual. For example, bacteria tends to accumulate more on an extremely hot day or after a heavy rainfall.

7. Hot tub rash is an RWI illness that presents as a bumpy, red and itchy rash, sometimes with pus-filed blisters around hair follicles. Shower before entering the tub and when

you’re done taking a soak, remove your swimsuit and shower with soap and water. Be sure to wash your swimsuit before wearing it again.

8. Swimmer’s ear (not to be confused with a middle ear infection kids usually get), is an infection in the outer ear canal caused by contaminated water in lakes or pools. Symptoms include itching, redness, pain, swelling, and pus draining from the ear. Wear a bathing cap, earplugs, or moldable silicone plugs to help keep water out. Once you’re out of the water, dry your ears thoroughly (never use a Q-tip in your ear canal) and tilt your head in each direction to encourage the water to drain.

9.If you think you have a water-borne illness, call your local health department. They can identify and confirm an RWI and help prevent it from spreading to others.

DIET

Want to cut down on sugar?

Check out these natural substitutes

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utting down on sugar is no easy task—especially when your craving for sweets is driven by hidden imbalances and nutritional deficiencies.

According to Jacob Teitelbaum, MD, author of The Complete Guide to Beating Sugar Addiction.

“There are a number of tried and true herbs and supplements that can keep your sweet tooth under control by supporting adrenal function and decreasing low blood sugar, two of the chief health concerns common to sugar addicts.”

He recommends using these supplements under the guidance of a holistic health care practitioner; and as with any herbals, do not take with Coumadin unless OK’d by your physician.

Here are Dr. T’s top recommendations: Ginseng Both American and Asian ginseng can help if you crave sweets when you are under stress and are especially helpful in curbing emotional overeating and keeping blood sugar levels stable.

Chromium This herb helps keep blood sugar levels stable, thus decreasing both irritability and sugar cravings.

Berberine This herb comes from Goldenseal and is also helpful in diabetes and for treating gut Candida and other infections. Dose: 250 mg three times a day and can be as high as 500 mg three times a day if it does not cause upset stomach.

Cinnamon This has a modest effect on blood sugar, but added to foods like cereals and coffee, it adds flavor in a way that decreases the need for adding sugar.

Omega-3 fatty acids Found in cold water fish like cod and salmon, Omega-3 fatty acids are good for healthy brain function and mood, but are also good for glucose control.

Vitamin Powder Supplement with a good Vitamin Powder to stop sugar cravings. Getting optimal nutritional support is important for overall health in general.

Every sugar addict can benefit from a good powdered multivitamin.

That’s because inadequate levels of nutrients will trigger food cravings in general and sugar cravings in particular, as your body instinctually seeks to get the nutrition it needs.

Because human beings need more than 50 key nutrients, you’ll find that using

vitamin powders makes sense.

Vitamin D Research shows that when Vitamin D levels are low in the body, the hormone that helps turn off your appetite doesn’t function and you feel hungry, no matter how much you eat. In 2009, researchers at the University of Minnesota found that those who have enough Vitamin D tend to lose more weight than those with low levels. Low Vitamin D is also associated with increased diabetes risk.

Take: 400 to 2000 IU daily as part of a good multivitamin. www.healthyfitmag.com

27

HEALTH

BY GINA KEILEN

Home remedies Chemical-free alternatives for summer setbacks.

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ummer is great. Who doesn’t like going outside in the summer sun?

Here are some home remedies that could help make this summer the best ever.

Bugs Nothing can dampen a great party like bugs. But the smell of bug sprays can be just as bad. With the rising concerns of DEET, the active ingredient in many bug repellents, many are wondering if there are safer, more cost-effective ways to avoid the itchy bites.

Turns out there are, with the added bonus of smelling great! Before heading outside, rub lavender flowers or vanilla extract on your pulse points (behind ears, on your wrists and neck). These, along with various other essential oils, can work alone or in combination with one another: citronella, cinnamon, peppermint, tea tree, rosemary, and/ or clove essential oils. Putting mint mouthwash in a squirt bottle will also steer the little buggers away.

Weeds Nobody likes weeds. But using harsh chemicals isn’t the only option. One approach is to stop weeds before they start – use cornmeal gluten as a fertilizer to help break down the nitrogen which then feeds your plants. Or sprinkle a barrier of rock salt left over from the winter around your edging or where there are no other plants (it will prevent anything it touches from growing). A common solution when landscaping is to put plastic down and top it with a thick layer of mulch to block weeds from sprouting.

Some household remedies are executed with the simple use of a squirt bottle.

Fill it with five tablespoons of liquid dish soap and four cups of water or just fill it with a straight shot of vinegar. If you notice the vinegar stops working, a more powerful weapon is pickling vinegar because of its acetic acid. Unfortunately, you want to be careful with the vinegar around plants as it can kill them as well. Looking for something cheaper and more natural? Water. Pouring boiling water directly over weeds can scald them, killing them in just a few days.

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Sunburns How to remedy the sunburn? The most obvious is to use sunscreen to prevent the harmful rays from penetrating that much, but if your skin burns, you might as well be more comfortable as it heals.

Aloe vera is a standby, but head to your pantry and find baking soda, oatmeal, potatoes, yogurt, or cornstarch. Soaking in a cool bathtub with a few tablespoons of baking soda or ½-1 cup of oatmeal helps soothe skin. In either case, try to air-dry instead of using a towel so the starches aren’t wiped off.

As for the potatoes, cut them in half and carefully rub them on your burn.

Or, puree them in a blender until they are smooth and pat a layer over the burned area. The same can be done with yogurt. The juices help provide moisture and bring back pH balance.

Sunburns have a tendency to be most severe where your clothing and skin meet, so it can be easily irritated.

To alleviate chaffing, dust the area with cornstarch. And always be sure to take the free route and drink up. You’ve dehydrated your skin so it’s important to drink plenty of water to help the burn heal faster.

Allergies Possibly one of the easiest ways to

avoid an outbreak is to be aware of the pollen count and to make sure you wash thoroughly when you come inside. One pretty sweet solution (pun intended) is eating a spoonful of local honey to help your body build immunity to certain pollens.

You could also swap your morning coffee for peppermint tea as peppermint has an anti-inflammatory essential oil.

Be cautious, however, giving this to kids as high amounts of menthol can cause them to choke.

Damaged hair Many envision summer with floating in a pool or lake. But all the chemicals in the water can wreak havoc on your hair. Buying a professional treatment to remove rust and hard water build up can be costly, too.

Try mixing a little water with 1-2 packets of lemonade or 1-2 tablespoons of baking soda to make a paste. Massage either into your hair, letting it sit before shampooing like normal to remove buildup.

Or when you are taking your spoonful of honey for your allergies, massage a half cup of it into clean, wet hair and let it sit before rinsing with warm water.

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