Healthy & Fit Magazine June 2015 Edition by Healthy & Fit Magazine

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

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Healthy & Fit www.healthyandfitmagazine.com

JUNE 2015

FOR RUNNERS:

EATING RIGHT Can give you confidence, better results for your race

ALSO INSIDE:

ANNOYED ALOT?

How to handle the bothering behavior of others

Pizza can have an adverse affect on your child’s health

ACL INJURIES

Why female athletes are at a greater risk

Just try to keep up with this mother of two this summer

2005

20 15

A PIECE ON PIZZA

Jenn Wood

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JUNE

Healthy & Fit Magazine

JUNE 2015 VOLUME 11: NO 3

Want more healthy ideas and inspiration? Like us on Facebook! Follow us on Twitter! 5 00

2015

Dads, Grads Gift Guide

From a portable grill to luggage tags. We have it all!

PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

10 12 13 14 15 18 4

Who needs weights?

With nothing, or just a few weights, you can get lean and look great.

Breast feeding and sleep disorders The link between the two from a dentist’s perspective.

Closed head injuries

Understanding the physical and emotional toll is key.

Dealing with others’ behavior

How to handle annoying attitudes and lifestyles.

Its’ swim season

Take care when you swim this summer.

Get your roll on!

Learn some new myofascial release techniques.

Healthy & Fit • www.healthyandfitmagazine.com

24 25 26 27 28 30

Incremental self-improvement

Have fun and move more — a little bit at a time.

A piece on pizza

Learning to balance your child’s nutrition through pizza.

Do brain games really work?

How to understand why your brain works the way it does.

ACL injuries with female athletes

Why is the risk of this injury so high?

Self-esteem, self-worth in kids

For your kid to succeed, parents should learn the difference.

Marathon nutrition

10 fueling tips for marathoners.

JUNE 2015

Why haven’t people with neck pain been told these facts?

If you suffer from neck pain, tingling in the arms, or headaches, you CAN find relief. Every week we hear statements like… • “My neck hurts so bad I can’t think.” • “Pain is taking over my life.” • “It feels like a 20lb brick is on my head.” • “I have muscle tension in my neck and pain into my shoulders.” • “I only want RELIEF.” Imagine being able to live life like a normal person, without neck pain-- being able to play with your kids, enjoy time with friends and not have to worry about the pain. Because patients tell me too often… “I only wished I had found you sooner,” I’m running a special Neck Pain Evaluation for those suffering with neck problems. Feel the Improvement – and Say “Yes” to Life Again Your neck is one of the most nerve-rich areas of your spine. Problems here can cause problems throughout your body. It can affect your sleep, your marriage and your job. Nothing’s worse than feeling great mentally, but physically feeling held back from life because your neck hurts and the pain just won’t go away! And that’s not all… trying one medication after another, feeling like you’re on a merry-go-round of drugs. It’s enough to make anyone want to scream! I’m Dr. Denise Rassel. Dr. Jean-Guy and I have seen hundreds of people with neck pain, arm problems and headaches find relief and leave our office pain free.

IF YOU DO NOTHING ELSE, READ THIS: Do you experience any of the following? • Carpal tunnel syndrome • Numbness and tingling in the arms and hands • Cervical disc bulging and herniations • Weakness in the arms/hands • Neck Pain • Headaches • Tension in the shoulders • Shoulder and arm pain These issues can be caused by a problem in your neck…

With my “Neck Pain Evaluation” we’ll be able to find the problem and then correct it. Think of how you’ll feel in just a few short weeks. Until June 30, $49 will get you all the services we normally charge new patients $260 for. Call before June 30: here’s what you’ll get… • An in-depth consultation about your neck pain where we listen… really listen… to the details of your unique situation. • A complete neuromuscular and skeletal examination of the head and neck so we can find the problem. • A full set of specialized x-rays to determine if posture or joint problems are contributing to your pain… (NOTE: These would normally cost $200.) • A thorough analysis of your exam and x-rays where we’ll map out how you can get rid of your neck pain once and for all. • A special report that you can take with you revealing what is happening inside you to cause the neck pain. See and feel your life change for the better. Start your body on the way to pain-free, normal living. Feel tight joints rest, relax, free up. Feel muscles tied in knots become more supple. Feel strength in your muscles increase. As you begin to see motion returning to your joints, you’re preventing and reducing chances of disability and a crippling future.

everyone from tiny babies to the elderly. Even top sports star and entertainers… like Tiger Woods, Emmitt Smith,Tony Robbins, Joe Montana, Lance Armstrong, Gov. Arnold Schwarzenegger and Mel Gibson. These professional athletes have the money to hire any kind of doctors they want, yet they choose chiropractors for their team. A recent scientific study showed chiropractic adjustments outperformed massage treatments in reducing pain.The study concluded that patients with chronic neck pain showed “clinically important improvements from a course of spinal manipulation… The current evidence does not support a similar level of benefit from massage.” – J Manipulative Physiol Ther 2007 In another study comparing acupuncture, a non-steroidal anti-inflammatory drug, and spinal manipulation found… “After a median intervention period of 30 days, spinal manipulation was the only intervention that achieved statistically significant improvements.” - J Manipulative Physiol Ther 1999 The Single Most Important Solution To Your Neck Pain Take advantage of our $49 Neck Pain Evaluation. Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication.) Call today… Phone: (517) 336-8880 Call anytime between 9am and 6pm Monday-Friday and tell the receptionist you’d like to come in for the Special Neck Pain Evaluation before June 30th. You have little risk, and a lot to gain. Call today and we can get started with your consultation, exam and x-rays as soon as there’s an opening in the schedule. Our office is called Rassel-Daigneault Family Chiropractic and you can find us across from FRANDOR next to Wendy’s at 537 N. Clippert St., or for your convenience at our Okemos location: 4650 Dobie Rd. Sincerely, Dr. Denise Rassel & Dr. Jean-Guy Daigneault P.S. How many years can your body handle taking one pill after another?

“Will This Really Work For Me?”

Call today. (517)

336-8880

Chiropractic care has been around for over a hundred years, and has been used to help

*Insurance restrictions may apply. Cannot be combined with Medicare/Medicaid.

A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

How to make it into our gift guides

here are more choices than ever when it comes to products designed to improve your health or lifestyle. And most of them aren’t cheap, either. So, how do you choose an item for yourself, or the best gift for a loved one or friend? Check out Healthy & Fit Magazine! In this issue we feature products that were submitted for our Dads and Grads Gift Guide. It’s kind of a big deal to make it this far; to be selected from all items submitted and be featured in the magazine. Mostly because we make sure to test each product before we present it to our readers. And why is that a big deal? Because we think it’s important to put our seal of approval on these products. The items that make the Healthy & Fit Magazine pages are the ones that we tested and liked. The ones that didn’t make the pages, well … they’re in our offices, somewhere. Actually, the forgotten products land in our “warehouse.” Even though it’s a very small room, we think of it as being like the site for lost crates that seem to rest for eternity in the government warehouse at the end of Indiana Jones and the Raiders of the Lost Ark. We have headphones that never worked out of the box. Frying pans that just didn’t seem to heat up on the stove. Shoes that fell apart after lacing them up and perhaps the most famous of our products that never made the magazine: charcoal activated flatulence pads. That’s right. Flatulence pads. And they didn’t work well, at all. No one liked to be in the office that testing day. It’s hard to have the public notice a new product. Any fan of ABC’s Shark Tank knows how important it is to have a quality product and a plan to take it from the drawing board to the market. At Healthy & Fit we’re challenged constantly to make our magazine stand out. I think we do a darned good job at that. And so do many manufacturers. So check out the Dads and Grads Gift Guide. You’ll find some unique products that would make great gifts for anyone this season. Look for future gift guides this fall and holiday season. If you have a product you’d like to pitch to us, please send an e-mail (tim@healthyandfitmagazine.com) and tell me why it would be a good fit for the magazine. If we like the pitch, we’ll invite you to send a product to test, and we will let you know if it’s good enough to make the next gift guide. So send away. Be generous to your grads and dads this season, and most of all, enjoy the issue!

Healthy & Fit • www.healthyandfitmagazine.com

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTORS Gina Keilen, RD

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

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 Conklin

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author. Her e-mail: susan@drsusanmaples.com.

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

517.599.5169 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 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.

JUNE 2015

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Fit Features

Fit Bits by Lisa Marie Conklin

Jenn Wood

Fast Food Getting Healthier

Jennifer (Jenn) Wood, 42, of Bath, is a sponsored athlete with the Tri To Finish group. The married mother of two boys, 18 and 14, trains for about four hours per day during the summer to prepare for Olympic-sized triathlons (1.5K swim, 40K bike, 10K run). Wood, the event coordinator for Pure Michigan, Michigan Economic Development Corporation, utilizes her time wisely for training. “Currently I am preparing for the triathlon season and run, on average, 25 miles per week. I also just started biking to and from work (30 miles) to get my biking in,” she said. “I prefer to swim in open water and will start jumping in as soon as the waters warm a bit more. I utilize my lunch hours at work to go to the Downtown Y and do a circuit/weight training class I-2 times per week and I run outside on my lunch hour at least 3 days per week. I recently started going to Hot Yoga one to two times per week to help with my stretching and overall health.” She is very health conscious with her food choices. She is gluten free and eats chicken and fish for protein. “I take a wheat grass shot from Juice Nation daily, I use chia seeds in my smoothies every morning and I really watch my carb intake,” she said. “I also try to eat lots of greens and no unnecessary sugar. I do like my wine and beer but ration that as well.” Her advice for others to get in shape? Strive for what makes you happy. “Be an inspiration to others,” she said. “Determine your goal and share it with friends and family that support you. I always find that if I tell others that I am doing something, I am more likely to complete it because I am then accountable. I try to be an inspiration to my kids, family, friends, coworkers. Some call me crazy but I am happy.”

Looks like the fast food industry is starting to realize that consumers are highly aware of the junk that’s in the food they’re selling. The taste will likely remain the same but the additives and GMO’s are on the fast track making their way out of menus. Panera bread recently announced it will be publishing a list of 150 additives and preservatives it plans to remove. On the list are the familiar artificial trans fats, high fructose corn syrups and artificial coloring. Other restaurants following the healthier ingredients trend are Chipotle Mexican Grill, McDonald’s and Dunkin Donuts. McDonald’s promises to stop using chickens with certain antibiotics. Chipotle is removing all GMO’s from its burritos and bowls. Dunkin Donuts has already removed the additive titanium dioxide (used in sunscreen and paint) from its powdered donuts. More restaurants are likely to follow suit.

Read her complete interview online at healthyandfitmagazine.com.

Prentice Cole Prentice Cole, 44, of DeWitt, tries to work out six days a week. The engineer said his workouts, which are usually Crossfit, or training for a triathlon which includes running, cycling or swimming, give him energy to make it through the day. “It is great to go out and put all effort into making me a stronger person,” he said. “I grew up on a farm so working hard was just part of a normal day.” The workouts also keep him focused on making sure his life is balanced. Since tipping the scales at 243 in the late 1990s due to long work days and a sedentary lifestyle, Cole vowed to not only get in shape, but stay in shape. He said his wife, Cathy, inspired him to begin training. Through his training, he’s found a nutrition plan that works for him. “I have always struggled with my weight. I have tried several weight loss diets, but would struggle with permanent change in my eating lifestyle and would gain the weight back.” he said. “I now track all my meals on an app on my phone. My diet consists of 40 percent carbs, 30 percent protein and 30 percent fat.” He said nutrition is the key for success. “I would recommend to others first to focus on your nutrition habits. The food you eat plays a huge role in how you feel, how you look, and the energy you have for your workouts. It is amazing how much more enjoyable your workouts will be when you fuel your body with good food. “

Healthy & Fit • www.healthyandfitmagazine.com

You C.A.N. Eat Better! According to a study led by Brian Wansink, director of the Cornell Food and Brand Lab, we could eat better if policymakers and food companies applied the C.A.N. approach to marketing and packaging. Each day the average person makes around 200 food-related decisions, 90 percent of which are quick instinctive actions. After looking at 112 studies involving consumer behavior and healthy eating, Wansink discovered three key factors which insured healthy choices. C- Convenient. When children were asked why they didn’t eat more apples and pears, their answers ranged from the fruit was too big for their mouth, was too messy to eat or got stuck in their braces. However, fruit consumption rose to 70 percent when it was pre-cut and ready to eat. Kids and adults are more likely to reach for fruits and veggies if they are pre-cut and ready to go. A-Attractive. Food has to either look attractive or sound attractive to be appealing. Kids will eat broccoli if its dubbed “dinosaur trees”. A veggie burrito sounds pretty bland until you call it, “The Big, Bold and Tasty Bean Burrito.” N- Normal. We want to eat food that is normal or acceptable to others. Think of the 100-calorie packs of snacks, drinks or even the dessert shooters and other portion controlled options at restaurants and grocers. If it’s hip, we’ll follow the herd and order or buy it.

A Naturally Sweet Waistline Increasing your intake of sweet fruits could help you shed pounds and shrink your waistline. According to a research review published in the journal Obesity Reviews, the body has an inverse relationship between fruit intake and body weight. Simply put, eat more fruit and get a healthier waistline. While evidence continues to mount that processed sugars increase waistlines, natural sugars found in fruit do not. What’s the difference? The sugar found in fruit comes with nutrients, phytochemicals and dietary fiber, which slows the absorption of sugar into your bloodstream and helps you feel fuller. So, head to the fruit stands and fill up! JUNE 2015

Mind

Body weight workout

With nothing, or just a few weights, you can get in shape. by Justin Grinnell

tilizing just your body weight for a workout can sometimes be even more demanding than if you had all the equipment in the world. With summertime approaching, you are going to want to get ready to show off the hard-earned muscle that you built this winter. Try this extreme body weight circuit three to four days per week and watch your physique transform with just your body weight.

The Workout The key to a great body weight workout is to utilize all of the major movements: pushing, pulling, squatting, crawling, sprinting and jumping. By combining these types of movements into one workout, you hit nearly every single muscle in your body, causing your heart to race to supply them with blood and oxygen. I like to use a descending ladder system. This helps keep the pace up without breaking form on each movement. It also gives you a mental

S.P.A.

edge as you gasp for air. As you finish each round of exercises, the reps and distance decrease, so your body and mind have something to look forward to. Directions After a quick dynamic warm-up, perform all of these exercises in a circuit fashion for the prescribed number of reps or distance. One you finish each of the exercises, repeat the circuit with minimal rest between exercises and rounds.

cludes UNLIMITED ACADEMY SESSIONS er month plus our All Access membership

Chin-Ups Reps: 12, 10, 8, 6, 4, and 2 Hang from whatever safe thing you can find. A jungle gym, monkey bars, a tree limb will even do. With your palms facing you and your arms shoulder width apart, pull your body up until your chin is higher than your hands. Lower with control until your arms are fully extended and repeat. If you cannot perform a chin-up or pull-up, simply hang from the bar for double the number of reps but instead use seconds.

Dips Reps: 12, 10, 8, 6, 4, and 2 Find some parallel bars and go to work. Make sure to lean into the motion and go as far down as possible. Make sure to extend all the way up at the top. If you donâ&#x20AC;&#x2122;t have any parallel bars at the park, perform close-grip push-ups instead.

Jump Split Squats Reps, 12, 10, 8, 6, 4, and 2 Stand with your body in a split stance position. Jump as high as you can and as you are in the air, switch your legs so that the opposite one is forward. Begin the next rep as fast as possible. You will perform the prescribed number of reps on both legs. 10

Healthy & Fit â&#x20AC;˘ www.healthyandfitmagazine.com

Sprints or Running Reps: 60, 50, 40, 30, 20, 10 yards Try and run at 80-90 percent of your top speed. Focus on quality form.

Bear Crawl Reps: 60, 50, 40, 30, 20, and 10 yards Bend down and get on all fours and simply crawl. Make sure to keep your lower back flat and pretend as if you are balancing a glass of water on your lower back. Focus on quality movement, not speed. JUNE 2015

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517.708.8828

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Teeth

Breast feeding and sleep disorders The link from a dentist’s perspective. by Dr. Susan Maples

t’s estimated that 25 percent of kids suffer from some level of sleep disorder. That’s a big deal considering lack of sleep is associated with a multitude of health concerns: significant behavioral problems, headaches, ADHD diagnosis, and learning disabilities. Also, the growth hormone is formed during sleep, so if your kiddo has disruptive sleep it may have an effect on his or her overall growth. With many sleep disorders resulting from a narrowed airway—our eyes turn to a lack of breast suckling as a contributing factor. Most new moms understand the advantages of breast milk. There’s oodles of evidence that it helps babies defend against infections, prevent allergies, and protect against a number of chronic conditions. But for a variety of reasons, including moms sharing the primary care giving

role with dads, grandparents, day care providers, etc., babies are often getting mom’s milk from a bottle instead of directly from her breast. Does it matter? Oh yes! The anatomic structure of a woman’s nipple makes it more challenging for the baby to receive her milk than through a baby bottle nipple. Because baby has to work harder at mom’s breast, it strengthens and conditions the tongue. In turn, a strong tongue pushes up and forward, naturally expanding the palate to make a resting place for itself. Without a strong tongue the palate remains narrow and “vaulted.” Now where does the tongue rest? Low and back, sometimes blocking the airway during sleep. To counteract this we often intervene with pre-orthodontic therapy called palatal expansion at 6+ years old. And sometimes with a tonsillectomy to gain more airway. If those fail we recommend a CPAP machine for obstructive sleep apnea.

Healthy & Fit • www.healthyandfitmagazine.com

What can you do to prevent sleep disordered breathing? If you are an expecting mom, try for more one-on-one breast-feeding time. If your baby has a failure to latch, consult with a lactation specialist and if there’s a tongue or lip tie, she might refer for an almost painless laser procedure called a frenectomy. If your baby starts preferring a bottle to your breast, because it’s easier to eat through the bottle nipple, don’t give in. Put the bottle away for a while to get that one-on-one time. And if you need to use a bottle, choose the Nuk®; it has an exclusive on the most real-shaped bottle nipple. It also comes in graduated sizes which adjust the flow for growth and development. Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author. Reach her at susan@drsusanmaples.com.

JUNE 2015

Health

Closed head injuries

Understanding the physical and emotional toll is key. by Philip J. Uy, Ph.D., M.A.

losed head injuries have been in the media lately, especially those related to Veterans and athletes from all age groups. Specifically, concussions, otherwise known as mild traumatic brain injuries, have been discussed since they are the most common type of head injury. With all the information available about this topic, understanding a couple key points can be helpful when dealing with a concussion. First, proper medical care is important and a consultation with a medical provider can help diagnose a concussion. Getting an accurate diagnosis is key because symptoms of concussion (e.g., problems focusing, difficulties with concentration, slowed thinking) typically resolve in a few weeks to a few months, depending on the severity. However, more serious head injuries, such as moderate to severe traumatic brain injuries, require immediate

JUNE 2015

Individuals can learn strategies to cope with concussion symptoms and quickly return to normal daily activities. comprehensive attention. Second, emotional reactions should not be underestimated after suffering a concussion. The event that causes a head injury (e.g., fall or a motor vehicle crash) can lead to distressing feelings. It is important to recognize that these emotional reactions can have similar symptoms as concussions. For example, focus and concentration

problems are both symptoms of concussions, as well as symptoms of emotional problems. Some individuals may mistake lingering symptoms as a result of the concussion, but these symptoms may instead be caused by the emotional reactions. There are numerous rehabilitation providers that can provide education and treatment to ease the temporary effects of a concussion. By providing helpful and appropriate treatment, individuals can learn strategies to cope with concussion symptoms and quickly return to normal daily activities.

Philip J. Uy, Ph.D. M.A. is a licensed psychologist and supervisor at Hope Network. Reach him at (517) 332-1616.

www.healthyandfitmagazine.com â&#x20AC;˘ Healthy & Fit

Mind

Dealing with others’ behavior How to handle annoying attitudes and lifestyles. Cynthia Logan

hat do you do when other people’s messy living habits drive you crazy? The first thing you need to do is not to take it personally. It’s easy to feel like they are intentionally disrespecting you. But people don’t generally sit around thinking of things to do that drive other people crazy—be it neighbors, co-workers, friends, and the like. Notice I didn’t include your children. That is a different subject altogether. So aside from taking it personally, you need to figure out, what about it bothers you. Usually it is because you do not live this way, it looks bad, and could potentially make your space look unkempt. But it could be things in your past, such as a sibling, parents, friends, or neighbors that weren’t tidy and you didn’t care for them. So you might need to dig deeply to figure this out, but it’s necessary.

“Sometimes getting to the bottom of the problem can help you deal with it better.”

Outside of working on your own issues, let’s take the example of the neighbors. Some people just can’t find the time to clean up things, they have medical or physical reasons why they can’t keep up, or they are just too exhausted after work. Others don’t have a vehicle or money to have someone take their things to the dump. Some people don’t know who to call to have it hauled away. Sometimes getting to the bottom of the problem can help you deal with it better. But the bottom line is, what can you do about it now? If you have a good

relationship with the neighbors you could carefully approach them and offer your help. You could agree to have your family help their family. You shouldn’t have to, but if it is really bothering you, then make the offer. Be sure you have a number in hand of a service they can call and the costs involved. If it isn’t too expensive you could even offer to chip in some money. Again, you shouldn’t have to, but these kind gestures may keep them from refusing to do something about it. If that doesn’t work you can always plant trees, build fences, or check with any ordinances in your neighborhood that address these issues and go the legal route. Cynthia Logan Anthony, Ph.D. is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2015

Swimming

It’s swim season!

Take care when you swim this summer. by Sue Huggett

wim season has arrived, and whether you’re on a beach or hanging around the local pool, safety needs to always be top of mind for both parents and children. According to the Redwoods Institution, drowning is the second leading cause of accidental death, with an average of 10 drownings occurring each day. The following are safety tips to practice when in and around the water: • Only swim when and where there is a lifeguard on duty; never swim alone. • Adults should constantly and actively watch their children; 75 percent of drownings happen in shallow water. • Inexperienced or non-swimmers should wear a Coast Guard approved life jacket. • Parents or guardians of young children should be within an arm’s

Four out of five drowning victims are male. Males tend to be bigger risk takers. reach. Most drowning victims are younger than 13 years old. • Children and adults should not engage in breath holding activities. • Four out of five drowning victims are male. Males tend to be bigger risk takers.

or beach, provide children and adults an opportunity to meet new friends, and develop confidence and a positive mental attitude, all while learning lifesaving water safety skills. In addition, swimming is a great way to help more children be physically active. Adults benefit from water exercise and therapy, and for children, swim lessons, specialty swim programs or competitive water sports can be a fun motivator for self-improvement and goal attainment, and promote a positive self-esteem. Indoor swim programs can also be a year-long activity that help beats the winter blues when beach weather is months away.

Swim programs are a great way for people of all ages and abilities to become confident, skillful swimmers, while increasing physical activity and learning safety skills that can save lives. Swim programs, either at a local pool

Sue Huggett, is the associate executive director of the YMCA of Lansing

MOtIvAtION that’s why it’s my Y

FOr YOuth deveLOpMeNt® FOr heALthY LIvING FOr SOCIAL reSpONSIbILItY

YMCA OF LANSING

jointheYnow.com

JUNE 2015

regina Y Member

www.healthyandfitmagazine.com • Healthy & Fit

Sholdit Sholdit is a compression-fit sports vest that has a built-in hydration system, pocket for your cell phone and front zippered pocket for keys, cash and a snack. No more bulky backpacks for hikes or runs. This is a great product. $129.99 www.sholdit.com

Polar A300 The Polar A300 is a great watch for any fitness level. It tracks your daily activity at different intensity levels, and shows steps, distance and burned calories. It also gives you feedback about your daily, weekly and monthly activity. You can even pair it with a heart rate monitor and it will let you know if you’re improving fitness or burning fat. There’s plenty more too. Check the site for prices and more details. $99.95 www.shoppolar.com

DADS & GRADS It’s that time of the year. Time to honor dads everywhere, while bidding good luck to high achool and college graduates. We’re all about a healthy lifestyle at Healthy & Fit Magazine, so we tested and picked out some of the coolest products we’ve seen in a while to make sure they fit the bill. And boy, do they! Check out these gift ideas for dads, grads and anyone else who lives a healthy lifestyle.

OGIO X-Train 2

Go Radio Go Radio is a portable bluetooth speaker system that also doubles as a FM radio and clock. It sounds much bigger than it is, and even boasts of an 18 hour battery life. Whether you’re shooting hoops in the driveway, or need tunes in your dorm, this is a nice unit. Comes in two colors. We like it.

This is a great backpack to take to a workout. It’s basically a mobile locker. There are spaces for shoes, and a wet/dry compartment with a coated liner that’s easy to clean. There’s even a valuable’s pocket with a crush-resistant lid. $80 www.ogio.com

$229 www.cambridgeaudio.com 16

Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2015

! K C I P P O T Elevate Grill If your dad or grad likes to grill at football games, softball tournaments or at home this summer, then check this grill out. It has 286 square inches of grilling space, and 14,000 BTUs of grilling power, a built-in propane storage tank, dishwasher-safe grease trays that capture all residue when the grill is closed, and unlike other portable grills, absolutely no assembly required. In a word: It’s awesome! It’s our top pick for this month. $249 www.pointelevate.com

Flip2BFit Board Game Here’s a fun, active board game for the whole family. Players will have to do yoga, cardio, stretching and strength to move around the board. Spin a wheel, pick a card, complete an exercise individually or as teams and strategically make your way to the finish line. A board game like no other creating healthy lifestyles today that will last a lifetime ahead. $34.95 www.flip2bfit.com

JUNE 2015

www.healthyandfitmagazine.com • Healthy & Fit

Fitness

Get your roll on! Learn some new myofascial release techniques. by Jason McCammon

ou may or may not have heard of foam rolling. Foam rolling has become very popular rather recently as more fitness experts and health care practitioners spread the word about how crucial this treatment is for the body. Delving into what foam rolling really does is where the term myofascia comes into play. Myofascia refers to the relationship between the deep fascia encapsulating (surrounding) a given muscle and the muscle fibers themselves. Fascia serves as one of your body’s major stabilizing structures but it also helps to integrate large movement patterns. Take running for instance, the thoracolumbar fascia (lower back) is helping transfer forces generated by the legs, into the core then up into the upper body. Without this harmonious process, activities like running would take a tremendous amount of energy and strength, not to mention injury risk would rise. There are several techniques therapist and trainers use to release fascia. The whole idea behind all of these techniques is to put friction energy into the area to “break” apart the knots. It can be very uncomfortable where intuitively people tend to back off the intensity. One of the easiest self-help ways to induce this friction is to foam roll. For the ITB for instance, you simply lay the foam on the ground then place yourself sideways, directly on top of it. Again, the IT band runs from the hip to the knee, laterally (along the side) so you must roll the entire length. When you feel discomfort or burning you have found an adhesion. Spend 20-30 seconds applying pressure to this area, without moving, then roll back and forth over the area to help move the fascia. You can also do an advanced release technique called “smash and floss” where you keep the knot pinned down on the roller while flexing the knee. Then go on to find the next knot, repeating the process. This can be done with almost any muscle. Ideally you should be examined by a qualified practitioner or trainer to be taught the correct way to release the myofascial adhesions unique to your body. Once you learn the proper technique and locations, you can work on these on your own indefinitely. Remember that an ounce of prevention is worth a pound of cure. In other words, don’t wait to be in pain and lose mobility. Start foam rolling and learning about myofascial release so you can keep moving. Find an inexpensive roller at a sporting goods store or on-line. Look for a high density one for more intensity. Professional baseball players are known to use a piece of two inch PVC pipe to release adhesions… sounds like fun!

Jason McCammon, B.S., NFPT-CPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com

Healthy & Fit • www.healthyandfitmagazine.com

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YaY Wallet and luggage tags Inexpensive, unique and fun, these products are fantastic. The wallets are slim, come in a variety of different whimsical designs and are made in the USA. They can hold 10 credit cards each. The luggage tags are equally fun and will be easy to recognize on the luggage belt the next time you travel. We thoroughly enjoyed these. Wallet: $9.99 Luggage Tag: $3.99 www.yaynovelty.com

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JUNE 2015

www.healthyandfitmagazine.com • Healthy & Fit

Surgery is not the only option.

source delivers high dose Electronic Brachytherapy (eBx®) is a safe to the target area. The effective nvasive andand painless. Surgicalnon-surgical treatment for AFTER s the most common skin cancer your non-melanoma skin cancer. ertain patients, eBx® can be an A new, effective treatment for non-melanoma skin cancer. by Dr. Marcy Street with excellent (93%) to good

Brachytherapy treatment

ast month I wrote about the Squamous Cell Carcinoma Basal Cell Carcinoma Electronic (eBx®) importanceBrachytherapy of caring for Squamous Cell Carcinoma Basal Cell Carcinoma your skin to prevent skin for Skin Cancer cancer. In addition to prevention techniques, skin cancer provides a I mentioned proven treatPatients with non-melanoma skin cancer efits including: ment options in case you were ever

“I

tum treat treat for e

Sm w

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diagnosed with skin cancer. (NMSC) now have the option of receiving There’s one treatment specifically that I

M radiation utilizing the Xoft® Electronic ment resulting in goodtherapy to ap Brachytherapy (eBx®) System. Unlike alternative metic results“I’m very excited brachytherapy BEFORE BEF Ra to be the first and procedures, the Xoft® nvasive treatment pe only Mid-MichiganSystem utilizes an w Dermatologist isotope-free miniature isotopes to offer X-ray source. The X-ray Xsource delivers high dose mpared withbrachytherapy traditional of directly to the target area. The to my patients therapy radiation treatment is non-invasive and painless. Surgical with non-melanoma AA AFTER (Mohs) skin cancer.” ows medicalexcision personnel to is the most common skin cancer ab treatment, reatment room with thebut in certain patients, eBx® can be an Courtesy Ajay Bhatnagar, MD, Cancer Treatment Services, Arizona alternative, with excellent (93%) toofgood wantideal to revisit with you. Brachytherapy from4the Surgery is not the onlySquamous option . Greek cosmeticstems results Cell Carcinoma word brachys meaning short distance. Basically, Brachytherapy is a type of radiotherapy in which the source of the radiation is placed very close to the area in need of treatment. This could be breast tissue, cervical tissue or even the prostate. This is so important because we can treat a

Patients with non-melanoma skin cancer (NMSC) now have the option of receiving radiation therapy utilizing the Xoft® Electronic Brachytherapy (eBx®) System. Unlike alternative brachytherapy procedures, the Xoft® System utilizes an isotopefree miniature X-ray source that delivers high dose radiation directly to the target area. The treatment is non-invasive and painless. Surgical excision (Mohs) is the most common skin cancer treatment, but in certain patients, eBx® can be an ideal alternative, with excellent (93 percent) to good cosmetic results.

Xoft® eBx® for skin cancer provides a variety of benefits including:

Targeted treatment resulting in good to “Brachytherapy excellent cosmetic resultsin loss of healthy tissue. Doctor’s Approach for skin cancer is a Dermatology has a resident specialized team available to assist in providing special type knowledgeable, complete care to patients Painless, non-invasive treatment who elect to be treated with this non-surgiof radiation cal brachytherapy. Included in this team of providers are a radiation treatment that takes No radioactive isotopes healthcare oncologist, radiation technician and less time to deliver therapist. Brachytherapy for skin cancer is a results because it is Fewer visits compared with traditional special type of radiation treatment that so close to beam the skin.” external therapy takes less time, usually one month, to

deliver results because the machine places the radiation so close to the skin. Patients have been very happy with their skin cancer without damaging healthy Low energy allows medical personnel to amazing results. surrounding tissue. One with such patient remain in themultiple, treatment room the is Colleen, a local Patients typically require fast resident, who told us that her treatments and painless radiation treatments, in the patientthe cancerous cells. have been “great” with “no down time.” office to eliminate When asked about each appointment in There is no incision, no down time, no her treatment regimen, she says, “they’ve medication and no larger surgery resulting

been 25 minutes or less with no discomfort. The treatment was delivered by a BEF caring, thorough team.” After each treatment Colleen says she moisturizes the area treated and might notice some “slight scaling and darkening of the treatment sight, but no pain.” Another patient, Joe, said the treatment is “painless, easy and quick” and that the radiation therapist is the “nicest guy I know.” I have included pictures showing the types of results we are seeing. I’m very excited to be the first and only Mid-MichiA gan Dermatologist to offer brachytherapy to my patients with non-melanoma skin cancer. For Courtesy those who qualify, this option can be Treatmen of Ajay Bhatnagar, MD, Cancer a lifesaving alternative that is not only painless and non-invasive but also highly effective.

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DETECTION

Dr. Street is the only fellowship-trained Mohs surgeon in the Lansing area.

Full-Body Exams • We examine to detect abnormal/suspicious lesions • Inspect moles, growth, lesions • Address spots of concern • Thorough exam including scalp, between toes, soles of feet We encourage patients to perform self-examinations of their skin monthly.

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Travel

Long flights and your health Sitting on a plane for long hours could lead to blood clots.

lood clots can develop in the legs during hours of sitting in a plane, train, or automobile, a condition called deep-vein thrombosis (DVT). These clots can be painful, and even deadly, reports the Harvard Women’s Health Watch. If a blood clot grows in a leg vein, it can interfere with circulation in the leg, causing pain and swelling. Sometimes a small piece of the clot breaks off and travels to another part of the body — this tiny traveler is known as an embolus. A pulmonary embolus — a clot that lodges in the lungs — can block the flow of oxygen to the body, leading to fatigue, breathlessness, chest pain, and even death. “It usually takes more than a single factor for DVT to develop,” says Dr. Julianne Stoughton, a vascular surgeon at Harvard-affiliated Massachusetts

General Hospital. Age is one factor; the chance of developing a blood clot begins to increase after age 40 and continues to rise throughout life. Inactivity imposed by travel is another. Taking a medication that promotes blood clotting, as well as conditions like factor V Leiden mutation, cancer, and heart disease, also increase the risk. Several preventive measures can reduce the risk of developing a blood clot when you’re on the road or in the air: Wear compression stockings. Compression stockings are now virtually indistinguishable from opaque hose and come in a variety of colors. Made from an elastic material, they exert more pressure at the ankle than at the calf. This helps send blood back up through the veins to the heart. Move around. Take a break every hour. When on a plane, bus, or train, walk the

aisles; when driving, stop at a rest area. While seated, practice tracing the letters of the alphabet in the air with one foot, then the other, using the big toe as a “pen point.” Stay awake. Don’t take a sleeping pill. A long nap in a seated position lets blood pool in the legs. Keep hydrated. Drink plenty of water. Avoid alcohol, which is dehydrating. Staying hydrated may mean more bathroom visits, but getting up and walking down the aisle keeps blood circulating. Wear loose clothing. It’s less likely to restrict blood flow. Ask a doctor about taking low-dose aspirin. There is some evidence that taking a baby aspirin before a trip can prevent blood clots.

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2015

Health

Lifestyle changes yield lasting results MSU’s Osteopathic Manipulative Medicine is here to help. by Mathew Zatkin, DO

fter a long winter of hibernation and with summer quickly approaching, you may be looking to lose a few pounds. When it comes to diet plans, there are so many to choose from. But the problem with the diet ‘mentality’ is that these short term approaches tend to only yield short term results. This is mainly because as soon as someone finishes their diet, they go back to their old way of eating, and the weight just comes back. Achieving and maintaining a healthy weight is more than a diet, it needs to be considered as a lifestyle. Each person has their own reasons for why they may struggle with certain symptoms. Unfortunately, there is no one size-fit all approach to anything in medicine and weight loss is no exception! However, there are some things that tend to be more common among

JUNE 2015

Avoid sugar, our most commonly abused recreational drug. overweight people. Obviously, what we choose to put in our mouths is critical. It not only affects our weight, but more importantly it affects our health. And one piece of this puzzle that is so often overlooked is our most commonly abused recreational drug, sugar. A great first step to any lifestyle change towards a healthier you begins with the elimination or at the very least, a substantial decrease in the amount of sugar consumed. This is not just sweets; this is anything that is rapidly turned into sugar by your body after it’s eaten. This includes processed grains – breads,

cereals, pasta, crackers, cookies, cakes… etc. Although we don’t consider grains a sweet treat they are treated exactly the same way as sugary things by your body. They cause a rapid increase in a hormone called insulin. Insulin’s job is to take sugar out of your blood. One of the ways it does this is to take the sugar and store it for later use. Every time you eat something like this, you are putting your body into storage mode. If you want your body to not store fat, and to start using up the fat it already has, the answer is simple; reduce and or eliminate sugar from your diet. This is a great first step in a healthy new lifestyle. Written by Mathew Zatkin, DO, Assistant Professor, Department Of Osteopathic Manipulative Medicine at MSU College of Osteopathic Medicine.

www.healthyandfitmagazine.com • Healthy & Fit

Boomers

Incremental self-improvement Have fun and move more — a little bit at a time. by Tom Matt

ne thing I have learned as a ‘Middle Living’ adult is we over complicate things way too much. Plenty of blame can be laid on our technologically heavy world, however we decide when we want to blossom or wilt. I don’t use the terms ‘fitness and exercise’ much anymore. It is not that I don’t appreciate the words, it is just that we have become inundated with different types, styles, modalities, and systems. I now stress the phrase ”activities that promote movement that are fun.” If you like doing something and it does not involve sitting, then do more of it. It is that simple. For example—I like to use the morning for any movement, light biking, stretching, and weight training, either with light dumbbells or body weight. Adding even a small amount of movement in the morning can really change your perception and make a

“Make the most of yourself ... for that is all there is of you.” - Ralph Waldo Emerson

quality net gain in your day. Waking up earlier in the morning to give to yourself may be just what you need, to see your quality of life improve dramatically! Try varying your intensity during your activities; intervals aren’t just for cardio exercises. Hardly! Tempo and energy level can change your overall self-recreation. If you like to mow grass like I do, change your pace every minute or lap around the yard. You gardeners, add a couple of squats to your fun in the dirt. Being outdoors is awesome! Self-im-

provement is always an incremental affair of the heart and the brain, so just have fun and move more, choose one, do one!

• • • • • • • •

Become consistent Write down your desires Play with children Take a dance class Learn to play an instrument Keep it simple Work out in the morning Increase your intensity!

Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us

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Children

A piece on pizza

Learning to balance your child’s life through pizza. by Kim Neir

recent article in Pediatrics examined children’s pizza consumption patterns and how it impacted their energy and nutrient intake. The conclusion showed an adverse effect of pizza consumption on children’s diets causing nutritional imbalance. It isn’t necessarily that pizza is bad,

but eaten as a snack, instead of an apple with a cheese stick, for example, significantly compromises a child’s nutritional and caloric intake. I use this example because it shows how important balance is in our lives, more generally. Families are incredibly busy, carpooling to soccer practices, attending basketball tournaments on the

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weekends, and music lessons on top of fitting in homework demands and social functions, such as birthday parties. Being conscious about balancing our lives is an incredibly important concept to teach our children in order to promote a quality life. This is a lesson a friend of mine, who teaches a leadership course, delivers to his students at the beginning of each semester. He has them draw a picture of a wheel, then has them fill each part of the wheel with different areas of their lives, whether it is coursework, class time, exercise, hanging out with friends, or work. He explains to them that each moving part is essential but if one area takes over another, then their wheel will become lopsided, unbalanced, and it won’t turn smoothly. Their lives are no different than this visual analogy. This is an excellent lesson to teach our children today, and the best way is through example and encouragement. My daughter and I sat down and she created her own wheel. I told her to think about what she was eating and how it might influence her energy level, the importance of sleep and how it can effect her performance both at school and in her sports, and how important it is to exercise daily, spend time with her friends and family, but also to take time for herself doing things she loves. I will always appreciate an article I read years ago about the importance of boredom in children, and how parents can encourage it and embrace it to add balance. The idea is that boredom fuels the imagination in our children, and creates much needed down time from our hectic lives. Certainly there is value in being active but sometimes it is okay to take a moment to sit. It is an idea that the Conquest Health and Fitness Foundation strives for in their mission, and that is the Quest for Balance. Kim Neir is the Executive Director of Conquest Health and Fitness Foundation. For more information about the Foundation, visit www.chffoundation.com

www.healthyandfitmagazine.com • Healthy & Fit

Health

Do brain games really work?

How to understand why your brain works the way it does. by Gretchen Morse

rain research and ways to understand and improve mental and emotional function are really hot topics, these days. Exciting discoveries about the brain are being made every day, and yet there is so much we have yet to learn about this amazing and complex organ. The brain is interesting to us because we all have one, and we’d all like it to function better in certain ways! Many brain games, toys and apps are now easily available. They are fun and may be helpful to some people. There are also apps and recordings that promote different energy states such as focus, relaxation, or sleep. Many of these use an approach called “binaural beats,” where different sound frequencies are fed through headphones and layered together to influence specific energy states or brain waves in your head. If these work for you, great! If not, you may naturally have too much of the brain waves that these apps

or devices are promoting, and your brain really needs something else. Unfortunately, most games, apps and devices have no way of completely measuring what is already going on. Neurofeedback can actually measure the various combinations of brain waves throughout your head. Little sensors are applied to the scalp that can pick up electrical information and send it back to very sophisticated software. This data is used to help understand why you might be anxious, tuned-out, angry, sad, or sleep-deprived, and to help plan individualized training protocols to help you achieve a better balance of brain waves. Repeated sessions with the sensors and the software can help you learn to naturally balance your brain waves and settle your nervous system. More and more research is being done to support the effect of healthy brain wave activity not only on our symptoms, but also on our chemical, cellular and metabolic systems for better health.

Neurofeedback is increasingly becoming an option for those whose physical, cognitive, emotional and even developmental symptoms have not been helped by other means, or for whom medication is not an option. Unlike some of the games and apps mentioned, Neurofeedback is also a way of teaching the brain to learn and hold a more desired state, and changes are often long-term to permanent after the sessions are completed. We’re fortunate to be living in an age of incredible tools to learn about and help our amazing brains! Neurofeedback can be an exciting way to learn more about your brain, and to exercise it into more optimal function! Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information on Neurofeedback, call her at 517/2904965, visit www.mmneuro.com , or “Like” MidMichigan Neurofeedback on Facebook.

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2015

Fitness

ACL injuries with female athletes Why is the risk of this injury so high? by Joe Eisenmann, PhD

programs, all facets of athletic movement should be emphasized including: strength, power, mobility, flexibility, conditioning, balance, agility, plyometrics, etc. It is very important when executing these programs that the athlete is educated on proper biomechanics of jumping, landing, falling, deceleration, and changing direction. Unfortunately, few coaches spend adequate time on this critical matter. In fact, less than 20 percent of coaches have implemented ACL Injury Prevention Programs. No matter how good the ACL injury prevention program, there will always be a risk of ACL injury. When ACL injury does occur, it is important to follow the correct steps in the recovery process. 1. Surgically or non-surgically repair the injury 2. Follow a rehabilitation program 3. Obtain release from medical care 4. Train the body to return back to at least the same level of competition.

Unfortunately, the last step in the recovery process is often neglected or skipped. Many athletes are released from their rehabilitation program and prematurely return to their sport before their body and mind are fully prepared for higher intensity activity. Bridging the gap between rehab and returning to sport can be achieved by implementing a systematic strength and condition program focused on decreasing the ACL risk factors. Using a team approach, Michigan State University’s Sports Medicine, Rehabilitation and Spartan Performance programs work together to provide ACL injury prevention, repair, rehabilitation and return to sport. Dr. Joe Eisenmann, PhD is a professor of pediatric exercise medicine within the MSU College of Osteopathic Medicine and the Director of Spartan Performance. To learn more about Spartan Performance visit SNAPP.msu.edu.

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njury to the anterior cruciate ligament (ACL) of the knee is common among young female athletes. Compared to males, female athletes have a 3.5-fold increased risk of ACL injury. Sports with highest rates of ACL injury are girls’ soccer and basketball. A main reason for a higher likelihood in these sports deals with the fact that about 70-80 percent of ACL injuries are from non-contact positions such as quick stops, cutting and lateral movements, in addition to unanticipated movements. There are several risk factors for ACL injury and these include: previous injury; poor hip, knee, and foot mechanics; lack of postural balance; muscle imbalance in legs (greater quad and less hamstring activation); poor deceleration (slowing down) technique. If we want to avoid ACL injury then we need to control the risk factors. The injury rate can be reduced with appropriate training. Like all properly designed training

N NED • E

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JUNE 2015

www.healthyandfitmagazine.com • Healthy & Fit

Kids

Self-esteem, self-worth in kids Parents should know the difference. by Rob Dunham

elf-confidence is the belief in one’s ability to perform a specific task. Self confidence in youth sports should be derived from past performances, practice and preparation. It can be re-enforced by a good coach, parents and a supportive team but really lies within the young athlete’s choice and way of thinking. Many times young athletes confuse self-confidence with self-esteem. If your athlete feels like a bad person when they make a mistake they may have a self esteem issue. Parents should make sure they know the difference. Self-esteem is how we feel about ourselves as a person not an athlete. Self-esteem, or self-worth, should be kept separate from sports. When talking with young athletes try to identify their level of belief in their ability to perform the task.

(Example: Hitting a baseball or softball) • I hope I can hit the ball • Maybe I can hit the ball • I think I can hit the ball • I believe I can hit the ball • I know I can hit the ball • I will hit the ball

This may seem like a matter of semantics, but it depicts the idea of how confidence varies and the mind-set of your athlete on that particular day. In future articles look for reframing, routines, refocus and process goals to fight self doubt!! Coach Robert Dunham owns Heads Up Sports Counseling LLC, is certified MGCP, and is a softball coach and pitching instructor. Reach him at headsupsportscounseling@yahoo.

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Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2015

Diet

Protein throughout the day New study shows it benefits a healthy lifestyle.

esearch has shown that eating more protein can support weight loss and prevent weight gain by boosting metabolism, increasing feelings of fullness and helping the body retain muscle while losing fat. However, many Americans are not consuming enough protein in a balanced way to achieve these effects. University of Missouri researcher Heather Leidy and her colleagues conducted a review of the current scientific literature on protein consumption and found that a moderate increase in protein consumption at each meal, balanced throughout the day, can lead to significant improvements. Here are the recommendations: Eat breakfast. “Breakfast, in general, provides benefits for appetite control and satiety, or feelings of fullness,” Leidy said. “Eating a protein-rich breakfast containing about 30 grams of protein leads to even greater satiety throughout the day and can

reduce unhealthy snacking by improving appetite control.” Evenly distribute protein intake throughout the day. Leidy said individuals should aim for a diet that contains 1.2 – 1.6 grams of protein per kilogram of body weight. For example, a 150-pound woman who wants to lose weight or prevent weight gain should eat approximately 90-100 grams of protein a day. Plan ahead. Leidy said that individuals may think eating 30 grams of protein for breakfast sounds too difficult, but planning ahead can make it easier to accomplish. “Most people eat enough protein in the evening,” Leidy said. “Take whatever source of protein you ate for dinner – whether that’s a steak or a pork chop – and eat it for breakfast along with Greek yogurt or include it in a pre-made breakfast casserole with eggs, which can easily get you to 30 grams of protein in the morning.”

“I

Add a little protein to every meal, especially at breakfast and lunch. “We want people to know that they don’t have to consume impractical amounts of protein,” Leidy said. “Although most Americans don’t consume the amount of protein necessary to achieve benefits, such as increased feelings of fullness, the research suggests that individuals only need to add an additional 10-15 grams of high-quality protein, such as eggs, beef, pork or dairy, at breakfast and lunch to achieve the recommended amount.” Consume high-quality protein. Not all proteins are created equal. High-quality, or “complete,” proteins found in animal-based foods such as beef, pork, poultry, fish, eggs and dairy products contain all the essential amino acids and are easily digestible. Most plant-based proteins found in vegetables and grains are considered lower quality, or “incomplete,” proteins because they lack one or more essential amino acids and are less digestible.

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Running you begin racing. So drink plenty of water and relax. 6. Load up on nitrates. Everyone knows about carbs, but few realize how important nitrates are to performance. Nitrates, found in plant foods like beets, argula and swiss chard, are converted into nitric oxide, a potent vasodilator that increases blood flow to the heart and working muscles. A good idea is to drink eight daily ounces of a performance juice like Beet Performer for seven days prior to your race, and another eight ounces the morning of the race.

Marathon nutrition

10 fueling tips for marathoners. by Tara Martine

ise marathon preparation is a holistic endeavor. Sleep, recovery, cross-training, and most of all, nutrition, all play essential roles. Ask any experienced runner: the right foods, eaten in the right quantities and at the right times, can make all the difference when race day arrives. Here are ten nutrition tips any runner would be smart to follow: 1. Winners plan ahead. Many marathoners wait until a week or two before the big event before thinking about their diet. But race nutrition is much more than five days of carb loading. Start thinking about what you’ll eat at least a couple months before the race. As you’ll see below, there’s a lot to do. 2. Stomachs need training too. About eight weeks before your race, figure out which types of sports nutrition products settle best in your stomach. The only way to determine this is to experiment. Simulate your race-day nutrition plan during your long workouts. Aim for 30-60 grams of carbohydrates, 24-48 oz. of water, and 400-800 mg sodium per hour.

3. Plan your final meal. Within a month of the race you should have your race-day meal plan dialed in as well. General guidelines are 1-2 grams of carbohydrates per kilogram of body weight 1-2 hours before the race, OR 3-4 grams of carbohydrates per kilogram of body weight 3-4 hours before. Practice eating a variety of breakfast foods before your long runs to see how they digest. Avoid high fat foods because fat takes a long time to digest. Good options are bananas, toast, oatmeal, bagels, fruit, cereal, potatoes or rice. 4. Be good to your body during race week. During taper week, the goal is to rest your body and full recover from all the hard work you’ve put in. Replenish with fruits, vegetables, whole grains, beans, legumes, nuts and seeds. Avoid processed foods. Shoot for 70 percent of your total calories from high carbohydrate foods. 5. Don’t worry about your weight. Don’t be alarmed if you gain weight during taper week. For every gram of stored glycogen, the body stores three grams of water, which is used to help convert the stored carbs into energy once

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7. Eat your pre-race dinner early. Eat an early high-carbohydrate, low-fat meal to ensure that your body has enough time to fully digest and eliminate everything. Avoid foods that can trigger heartburn including spicy foods, high-fat foods, deep-fried foods, highly acidic foods like tomatoes, chocolate or mint. Foods that are lower in fiber, like regular spaghetti, may help prevent diarrhea, intestinal cramping and bloating. 8. Don’t try anything new on race day. The biggest rule of thumb for race-day nutrition is don’t try anything new. Eat the breakfast that you have perfected over the last month at the time that works best for you. 9. Fluids matter. If you normally consume coffee in the mornings, then do so on race day. Hot tea or coffee often helps clear out your bowels before the gun goes off. Hydrate yourself with 1.5-2.5 cups of fluid 2-3 hours before the race. This will ensure you are fully hydrated and allow enough time to void excess fluid before the race starts. 10. Add carbs a half-hour before the gun. To top off your energy stores, you might want to consume 15-30 grams of carbs within 30 minutes of the event start in the form of a gel, chews, or sports drink. Following a thoughtful nutrition program will give you confidence once your race starts. So plan early, follow the plan, then get out there and enjoy your day. You’ve worked hard for it! Tara Martine, overall women’s winner of the 2014 Savannah (GA) Rock ‘N Roll Marathon, is a registered dietitian, licensed dietitian/nutritionist, and founder/owner of Whole Impact Nutrition. She specializes in wellness, sports, and plantbased nutrition. JUNE 2015

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