This is the June 2011 issue of Healthy & Fit Magazine

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

Healthy solutions. Fit results. A better you. www.healthyandfitmagazine.com

Why experts believe

DOING NOTHING

FREE

June 2011

FATS REVEALED Know your good, bad and ugly fats

can actually improve your brain and body. 18

KIDS & HEALTH Survey shows kid’s health not a priority

ARE YOU A ONE-EXERCISE WONDER?

We hope not! Find out! 23 THEY’RE MOTHER & DAUGHTER!

Lynette Daniels, 51 (at left) and her daughter Hera Marsh, 22, help each other stay fit and looking great!

TALL GUYS!

Risk for stroke increases with height

SAFETY FIRST

Plan for everything on next outdoor trip

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made.

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Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.

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JUNE

JUNE 2011 VOLUME 7: NO. 3

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Pilates in the water Water puts an interesting and fun twist on pilates.

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

12 13 18 21 22 JUNE 2011

Botox at the dentist?

Dentists may be the perfect option for this kind of procedure.

Safety first

When planning a trip outdoors, make sure to think of everything.

The joy of doing nothing

Your brain and body will thank you for the break.

Economy hurting exercise

Parents choose to focus on other matters than a child’s fitness.

Tall, obese men beware

Two factors that increase stroke risk are height and obesity.

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Don’t be a one-exercise wonder

Being well-rounded when hitting the gym, or when diong your favorite exercise, is very important.

The health halo effect

Reading food labels carefully will help you avoid some common traps.

Paying lip service

Pucker up and take care of this oft-neglected part of the face, according to this survey.

Make your own oats

It’s as easy as it sounds, so why don’t more people do it?

The truth about fats

It’s time to take a closer look at all the fats.

www.healthyandfitmagazine.com • Healthy & Fit

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PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

KISSCO PUBLISHING, LLC 312 NORTH St., STE. B • MASON • MI • 48854

I have a nose for testing products esting products is a publishing perk. Companies looking for free publicity send the magazine a lot of different things, but mostly submissions are of the three Gs: Gadgets, Gear or Grub. We also get a lot of books.

Manufacturers and publishers hope our staff writes about what they send it positively in a story, or review.

Our review process is pretty simple. We receive the item and either try it on, turn it on or taste it, and write about what we discover. We try to describe how easy it works, how good it tastes, how effective the fabric really is or how it fits.

Most often items we receive are fun to test. I wrote a review about a cool pair of sunglasses for this issue. Check the review on page 15.

I like them.

We’ve had small computers, a Pandora radio, lap counters, goggles for the pool and iPod batteries galore. We’ve had pickles, flavored water, fruit and candy (my favorite). We’ve also had some very cool shirts, athletic gear and even shoes come our way.

The items that don’t magazine are equally fun. Every now and then, however, we get some real zingers. Either the product doesn’t live up to the manufacturer’s hype, doesn’t taste good, or is an awful fit.

My favorite zinger actually turned into a Christmas present for my brothers. Years ago we received a pack of charcoal activated pads that were designed to eliminate the odor of flatulence. The idea was to slide them into your underwear, in the appropriate area, and allow the charcoal to filter any elimination.

I had to try it, but couldn’t get anyone on the staff to confirm if the product actually worked. Staff said they weren’t paid enough to qualify for that level of expertise. I understood. That was one of the few times I couldn’t really test the product accurately.

So I decided to save the item as a Christmas present for my two brothers and brother-in-law. Imagine the joy when my family opened the flatulence pads at Christmas. Their first question was what was it, followed by how is it used. Real troopers, they wanted to put it to the test, but again, no one wanted to confirm if the pads worked, much less be in the same room as any of the wearers.

That was a good (and memorable) Christmas.

Ultimately, I believe the product serves a purpose and I’d probably recommend it to people who were looking for that solution. It’s just hard to write about, and frankly, better to give as a present to my family.

So keep sending us the products. We love them all!

And … enjoy the issue!

T

JUNE 2011

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITER Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

517.244.1844 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

www.healthyandfitmagazine.com • Healthy & Fit

7

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Fit Features G I N A CH O MI C In order to enjoy her life, Gina Chomic, 45, of Jackson, decided to take a preventive approach to diabetes. “Type 2 diabetes runs in my family,” says Chomic. “My father was suffering from all the complications of diabetes and I cared for him for 15 years. It wasn’t easy on him or his family. I was 100 pounds overweight and knew if I didn’t change my lifestyle, my father’s plight may have become my own.” Chomic lost 100 pounds and has kept it off for five years. “I keep a food diary and exercise—mostly cardio—at least six days a week. No matter how much I don’t feel like exercising, I have a more intense desire to not get sick. I don’t want to end up like my father on kidney dialysis, blind, handicapped and unable to care for himself.” Chomic says that, for the first time in her life, she enjoys running and participating in 5Ks. “I’m much happier with my appearance and the way I feel. I’ve even changed my career, obtained two degrees and ride my own motorcycle,” she says. “My advice to others is that you have to decide that you are worth the ‘me’ time to exercise and that the extra cost for healthier food is important, too. If you don’t take care of you, no one else will.”

DE BRA RO W E “I’ve always wanted to lose weight, and for a few health reasons— migraines, reflux and fatigue—I made up my mind that it was time for me to do something about it,” says Debra Rowe, 52, of Lyons. Rowe joined Weight Watchers, found a walking buddy, and started working out with weights and participating in aerobic activity each day. “The programs taught me the value of me as a person. I was not alone and had a great support group. Also I learned that I needed to rethink my eating habits and really look at portion size.” Rowe lost 52 pounds and no longer has migraines or problems with gastroesophageal reflux. “It’s made me a happy person. I have more energy and a healthier attitude toward my life in general. The changes have been a lifesaver for me as far as self-esteem and confidence. I never want to go back to the depressed person I was,” says Rowe.

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SH EILA BALLI ET-MILES In the summer of 2007, Sheila Balliet-Miles, 51, of Lansing, was diagnosed with a brain tumor. “After spending a month in the hospital recovering from a craniotomy and many complications, I knew it would take more than rest to rebound,” says Balliet-Miles. For many months, she experienced horrible headaches which didn’t respond to treatment. Knowing the impact that nutrition and exercise have on health, Balliet-Miles decided to change her diet and join a group cycling/spinning exercise program. “I cut way back on carbohydrates, sugar and sodium, and I don’t drink pop, including diet pop which was contributing to my headaches,” she says. “I also take the organic equivalent of my prescription medications.” Within a week, Balliet-Miles could feel the difference. “I have 75 percent fewer and less severe headaches, feel healthier and stronger, sleep better, and have much more energy. The spinning class is a lot of hard work and sweat, but I love it! It’s been a year and a half now, and I’ll do this particular exercise as long as I can, since I see and feel the results.

The bonus is that I have lost a total of 20 pounds and two sizes! I look and feel better than I have in several years. Having brain surgery—and almost dying—has motivated me to live the best life I can.”

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 244-1844 or e-mail tim@healthyandfitmagazine.com.

JUNE 2011

www.healthyandfitmagazine.com • Healthy & Fit

9

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Success! by Karen Giles-Smith Linda Jakeway

After heart surgery, Linda Jakeway, 68, of Mason, rekindled a commitment to herself to live a healthier life. Here’s her story of how she revamped her lifestyle and rediscovered her zest for living.

Before your heart surgery, you had made some inroads to better health.

What got you started?

Due to a family medical history of diabetes and hardening of the arteries, I began to seriously evaluate the effect of obesity. I made good strides in that direction. The heart surgery made my commitment to a healthy lifestyle even more necessary.

After!

How did you revamp your lifestyle?

I don’t eat junk food and seldom eat desserts. As a matter of preference, I don’t often eat meat. I make a point to have fish once a week and I take fish oil supplements. I purchased a juicer and have a recipe book which provides for variety. I also use a high quality protein powder. There is a book I continually use as a reference, The Daniel Fast by Susan Gregory. The book is not for weight loss purposes, but in addition to its original, spiritual intent, it is an excellent source for recipes which appeal to me.

Before!

Before: 180 lbs.

After: 126 lbs.

Height: 5’0”

Did you encounter any difficulties?

Yes. Shopping is a challenge. I try to steer clear of prepared, packaged food that has too much sodium and ingredients I can’t pronounce. I also find it challenging to be consistent with my cardio-exercise program. It’s especially difficult to maintain my eating and exercise habits during the holidays.

have to wonder if something still fits when an unexpected event comes up and then feel bad when everything is too tight. Most importantly, I like to think that a few years have been added to my life as a result of a healthier lifestyle.

How do you manage these challenges?

What keeps you motivated to maintain the healthy habits you’ve developed?

I keep fresh food on hand—cleaned, chopped, and ready to eat. I joined a local gym which is very near my home and is open 24/7. On holidays I eat small portions of all my favorite holiday foods. The next day I get back on track by drinking lots of water and resume what have now become my normal eating habits.

How has your life changed?

I have more energy and I’m much more active. According to my cardiologist, my numbers are “right where we want them to be.” As much as I hate clothes shopping, I do enjoy knowing that I have more choices. Now, I don’t JUNE 2011

My family and friends encourage me with their gracious comments. My personal trainer encouraged me to jog in a 5K and is helping me prepare for that. It feels good to be able to participate in this kind of activity with my friends. I have signed up for the Relay for Life in June. Also, a double bypass offers its own kind of continued motivation.

What advice do you have for others?

If you are struggling with obesity, accept yourself for who you are now.

You are God’s favorite creation, so back off from putting yourself down.

You do not have to spend money or buy special products to lose weight.

We all pretty much know that the key is to adopt a balanced nutritional program and exercise regularly and correctly. None of these changes were easy for me. However, we humans are creatures of habit and if we just stick to it long enough we will develop new, healthier habits. Some of my favorite words of encouragement come from Kay Arthur, bible teacher and founder of Precepts International: “Hangest thou in there, oh Baby!” Hanging in there is what it takes, regardless of the addiction—one day at a time.

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

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

11

Teeth

Botox at your dentist?

It’s happening more and more. by Dr. Susan Maples

Q. A.

I hear some dentists are offering Botox. How does that fit with dentistry?

Some medical professionals (including some dentists) have the opinion that administering Botox is outside our scope of practice--mostly because the treatment areas are outside the mouth. I think this drift toward non-surgical facial aesthetics follows a current progression. Traditionally, dentists were tooth carpenters, restoring mouths one tooth at a time. Today there is a wide range of expertise and offerings in dentistry, depending on the interests and advanced education of your dentist. The comprehensive restorative dentist looks at the head and neck as a whole: skull, muscles, joints, occlusion (bite), aesthetics and yes, facial expression!

So what is Botox? It is a natural

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“We already give safe and comfortable injections all day long, so most of us are just plain good at it.” purified protein that relaxes wrinklecausing muscles, creating a smoothed facial appearance. It was discovered as a neurotoxin and in its controlled, purified form has been extremely therapeutic for children and adults with cerebral palsy, facial tics, writer’s cramp and even long-term hiccups.

Healthy & Fit • www.healthyandfitmagazine.com

Leading neurophysiologist Dr. Peter Misra reports there are no known long-term side effects and that Botox cosmetic is considered one of the safest injectables on the market.

Is there demand? While some people find a naturally aging face beautiful to behold, others do not.

Aging baby boomers seek more age-reversing cosmetic procedures than any other demographic--85 percent of these procedures are non-surgical, such as Botox, dermal fillers, hair removal and skin resurfacing. Botox leads in demand.

Why the dentist? We, as dentists, are head, neck and facial muscle experts. It makes sense to use Botox around the mouth to help reduce gummy smiles or aid in lip closure.

But what about worry lines and crows Continued on page 29

JUNE 2011

Outdoors

Safety first for outdoor excursions It’s always best to be prepared. by Karen Giles-Smith. hich is more dangerous: A day trip or a week-long wilderness excursion?

Dennis Propst, 17-year veteran Boy Scout Leader says it’s often the day trip.

“You think you’re just going to be gone for a few hours or a day and don’t need much, so you pack light. I’ve encountered many people in hot, harsh places with one little bottle of water. People get dehydrated before they know it.”

In contrast, when planning a major excursion, people are more likely to consult expert resources and pack proactively so they’re prepared for emergencies.

Propst and his wife, Maureen, were two in a group of 25 Scouts who participated in a 12-day, 80-mile backpacking trip at Philmont, a Boy Scouts of America property in Northern New Mexico, “We went over our pack list 18 times

W

and the staff checked everything in our packs, too,” says Propst. All participants, who were 14 years of age or older, were required to take Wilderness and Remote First Aid training through the Red Cross.

“You need to be ready for just about anything when you’re far away from medical facilities,” says Propst. In northern New Mexico, where they hiked over rugged terrain from 6,000 to 12,000 feet elevation, they dealt with blisters, a sprained ankle and hypothermia.

“Getting wet is dangerous,” says Propst. “If you get wet, hypothermia is possible even in mild weather. You’ll need to pack rain gear and a full change of clothes, including underwear. If hypothermia occurs, the person will need to get dry, put on dry clothes, snuggle into a sleeping bag, get by a fire or next to warm bodies and drink hot fluids.”

Even for shorter, less rugged outdoor

adventures, “Taking a basic first aid course wouldn’t hurt,” says Propst. For information about first aid classes, visit RedCross.org or contact your local Boy Scout troop.

For safety’s sake, Propst recommends several important preparations: • Training in basic first aid and CPR • Be in shape and know your limits • Hike and travel with a companion or in a group • Know the area: topography and terrain; sources and quality of water; types of animals, plants and insects Always carry the “10 Essentials:” Map, compass, sunglasses, sunscreen, extra clothing (especially rain gear), headlamp or flashlight, first aid kit, fire-starter/ matches in waterproof container, Continued on page 29

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www.healthyandfitmagazine.com • Healthy & Fit

13

Fitness

Pilates takes to the water

Pool pilates is a great way to stay active. by Al LeBlanc t was only a matter of time before the popular Pilates method of exercise was adapted to the water. Joseph Pilates was a German physical culturist who emigrated to America, opening a studio in New York City in 1926. The Pilates approach to fitness emphasized balance, posture, and the careful training of core muscles, so it comes as no surprise that some of his most faithful adherents were professional ballet dancers. Pilates exercise is widely practiced today on land, both as a “mat” class that uses minimal equipment, and with instruction on his very expensive machines.

Pilates exercise has now been adapted to the water by Chicago fitness teacher Anne Pringle Burnell and physical therapist Lee Everett. Both women are also certified as teachers of land-based Pilates. In developing their water-based

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JUNE 2011

Review Pilates, Burnell and Everett emphasized a smooth, flowing approach to the exercise that avoids hard impact while constantly working to tone the body core.

As a teacher of water Pilates, I believe that the greatest benefit of this form of exercise is to protect participants’ joints while they focus on work to tone their body core. The water’s resistance permits highly vigorous muscle exertion while the lack of hard impact cushions the joints. Buoyancy equipment is used in water Pilates so that muscles will be worked in a way quite different from the same exercise performed on land. I have participated in land-based Pilates classes for years, and I believe that the land-and water-based approaches actually reinforce each other. Now that water Pilates is offered in our community there is another, new option available for your summer fitness plans!

Al LeBlanc is a water-based personal trainer who works in the greater Lansing area and teaches classes in the Delta-Waverly Aquatics Program.

Contact him at (517) 285-2215 or 655-6454 or send e-mail to fitnessal@broadstripe.net.

These shades rock!

I’m a big fan of sunglasses. I wear them virtually all the time when outdoors, especially during my favorite activities like cycling and coaching youth fastpitch softball. So when Switch Vision asked me to take a look at their new sunglasses, I was eager to try them out.

When they claimed, however, that their sunglasses were as good, if not better, than my normal, world-famous brand, I was skeptical. Then I got the sunglasses and tried them out on a ride—man, they are cool and they work.

Anyone who rides knows that different types of sunshine can affect the best of rides. In super bright sun, you need darker shades. When riding through the woods on a mountain bike trail, the lighter the better. So changing the lenses is always a top concern. With Switch’s Headwall model [MSRP for 2 lens sun kit is $169, glare kit (polarized) $189], the lenses are held in place with magnets. They pull out with ease and lock in place without worry. I played with them a lot trying to get them to fall out on their own, but they stayed in place.

The lenses themselves are crystal clear, easy to keep clean and perform as advertised. I didn’t have the polarized version (which I recommend based on my other pairs), so there was a bit of difference there from my normal sunglasses, but Headwalls more than held their own. No headaches from squinting into the sun, nor challenge of seeing because the lenses were too dark.

And, with my big melon of a head (size 8), they stayed in place and fit my face. I was very pleased. Now if they could just make me faster... reviewed by Tim Kissman

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JUNE 2011

www.healthyandfitmagazine.com • Healthy & Fit

15

The 2011 Healthy & Fit Expo Magazine

September 17, 2011 • Lansing Center • www.healthyfitexpo.com Expo hours: 10 a.m. to 4 p.m. Admission: FREE SPACE IS LIMITED AND RESERVED ON A FIRST COME BASIS

CALL 517.244.1844 FOR MORE INFO! About this FREE expo...

Now in its fifth year, the annual Healthy & Fit Magazine Expo returns to the Lansing Center from 10 a.m. to 4 p.m. September 17. It’s shaping up to be the largest, most well attended of them all!

This year we’ve decreased the amount of paperwork for vendors, increased the amount of advertising we’re dedicating to the event, and we are maximizing your investment by targeting Healthy & Fit Magazine’s extensive readership base as we direct readers to attend the event.

Look for the following in 2011:

ZUMBA DEMO!

WEIGHT LIFTING!

FRIENDLY VENDORS!

• More than 100 booths • More than 4,000 attendees • Interactive workout areas • Kids’ games • Our popular demonstration stage • The famous inflated Tiki-head rock wall • Exclusive product sales • Health food demonstrations • Live aerobic, cardio hip-hop and Zumba workouts • Capital City River Run registration • Sohn’s Kids Race during the expo!

• More giveaways • Cutting edge health and fitness information • Kayak demonstrations on the Grand River • Olympic-sanctioned weight lifting • Inflated obstacle course for all ages • An easier-than-ever registration process • And much, much more!

Best of all, everything is FREE for attendees. The public will seek out your services and products without having to pay an entrance fee.

www.healthyfitexpo.com

for more information or to download a vendor kit

The 2011 Floorplan Please note: Visit www.healthyfitexpo.com for an up-to-date floor plan, booth availability, and to download a 2011 expo kit.

LOADING

ROWING DEMOS

NETTED AREA FEATURING:

OBSTACLE COURSE

BASKETBALL HOOPS INDOOR HOCKEY ARENA BASEBALL & SOFTBALL PITCHING

62 61 60 59 58 57

PLUS: INDIVIDUAL ACTIVITIES LIKE: HULA HOOPS, JUMP ROPES, ETC.

54 55 53 56

EARTH FRIENDLY VEHICLES PROVIDED

BY LOCAL DEALERSHIP

47 48 49 50 51 52

63 64 65 66 67 68

CLIMBING WALL

46 45 44 43 42 41

36 37 38 39 40

35 34 33 32 31

74 73 72 71 70 69

WEIGHT LIFTING

75 76 77 78 79 80

84 83 82 81

85 86 87 88

6 7 8 9 10

5 4 3 2 1

93 92 91 90 89

DEMONSTRATION STAGE & WORKOUT

26 27 28 29 30

25 24 23 22 21

16 17 18 19 20

15 14 13 12 11

MAIN ENTRANCE

It’s a great time ... and it’s FREE to attendees!

HEALTHY LIVING STAGE!

INSPIRING SPEAKERS!

FAMILY FRIENDLY!

Take a deep breath.

Rest includes both sleep and distraction-free moments during the day. Scientists believe that when the brain is constantly stimulated, as with constant use of digital devices, the learning process is impaired.

THE JOY OF DOING NOTHING Your brain and body will thank you for the rest! by Karen Giles-Smith 18

Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2011

Health

W Watching the clouds float by, daydreaming, gazing out the window… When you’re chilling, you may feel like you’re doing nothing, but all the while, your brain is reaping the benefits. Downtime helps your body and mind de-stress and gives your brain a chance to process information from your day—which improves learning.

Downtime is not directionless dawdling; downtime is doing you good.

Give your brain a break The brain needs time to rest in order to function properly—to review experiences, assimilate them and turn them into permanent long-term memories. Rest includes both sleep and distraction-free moments during the day. Scientists believe that when the brain is constantly stimulated, as with constant use of digital devices, the learning process is impaired.

The antidote is idling—and

there’s an art to it. In fact, Tom Hodgkinson built his career around the art of idling. In “10 Ways to Enjoy Doing Nothing” (Real Simple magazine, August 2009), Hodgkinson explains how he started a magazine called The Idler which is published only twice a year.

The art of idling involves doing nothing without feeling guilty.

Hodgkinson admits that, like many people, he too felt guilty about doing nothing. At first.

“We are all told that we should be terribly busy, so we can’t laze around without that nagging feeling that we need to be getting stuff done,” writes Hodgkinson. “I rejected my guilt upon learning that Europeans in the Middle Ages felt no shame for lolling about. Their favorite philosopher, Aristotle, had praised the contemplative life, and the monks spent a lot of time just praying and chanting. Guilt for doing nothing is artificially imposed on us by a Calvinistic and Puritanical culture that wants us to work hard. When you understand that it hasn’t always been this way, it becomes easier to shake it off.”

Hodgkinson suggests sketching a flower, going bumbling (wandering around without purpose), setting a day aside for total relaxation, lying on your back in a field listening to birds and smelling the grass, gazing at the clouds, taking a nap, and pretending to meditate so you can stare out the window without fear of disapproval.

David Walsworth, MD, family physician and assistant professor in the department of family medicine at the Michigan State University Clinical Center, acknowledges the need for downtime. “When I talk to executives, they say that they’d be much more effective if they just had time to think,” says Walsworth.

“Taking time to listen to your body, consider and reflect is important.

Connections to make memory don’t happen instantly—the brain needs downtime.”

De-stress your body and mind In terms of stress reduction, however, the type of downtime that’s most effective may vary depending on personality type.

“Quiet time alone may be good for certain people, such as introverts,” says Walsworth. For others, active relaxation is just what the doctor ordered.

“I see lots of patients with chronic stress, obesity, complaints of fatigue and pain,” says Walsworth.

“I recommend progressive muscle tightening and release, visualization, breathing techniques, meditation, and discovering the driver of the stress and mitigating that—although that’s difficult to do in this day and age. I also recommend right-sizing diet and exercise—the hormones released during exercise can help with stress and lower blood pressure over time.”

According to Mayo Clinic staff (MayoClinic.com), relaxation can reduce stress by: • Slowing your heart rate • Lowering blood pressure • Slowing your breathing rate • Increasing blood flow to major muscles • Reducing muscle tension and chronic pain • Improving concentration • Reducing anger and frustration • Boosting confidence to handle problems Experts from the Mayo Clinic note that, “…as with any skill, your ability to relax improves with practice. Be patient with yourself— don’t let your effort to practice relaxation techniques become yet another stressor.”

JUNE 2011

www.healthyandfitmagazine.com • Healthy & Fit

19

On the cover H ERA MARSH Since age four, Hera Marsh, 22, of Grand Ledge, has been physically active, but after graduating from high school, she wanted to find a way to stay in shape.

“Being in shape is very important to me,” says Marsh. “I’ve danced my whole life as well as tried sports throughout school. To stay in great shape and feel good all the time, I took a coaching position. I also got a gym membership and work out at least twice a week. Once a week I teach a beginning ballet class and hip hop classes at a dance studio. And for the past year and a half now, I’ve been going to a mixed martial arts gym in Lansing. We do work on the bags, intensive core training, and balancing drills. My mom has even gotten into it with me.” Marsh says she always feels good, both physically and mentally. “Being in shape makes me confident and healthy. It’s especially helpful because I’m a hairstylist and stand on my feet for long periods of time. I want to live a long, healthy life but I know that aging does a number on the body. I want to keep enjoying the things I want to do, so the more I can do to keep my body in condition, the better.”

LYN ETTE D AN I ELS Believe it or not, Lynette Daniels of Grand Ledge is 51 years old! She is the mother of Hera Marsh (above). Recently, Daniels made several changes to her health habits due to high cholesterol and rising blood pressure. “I knew I had to make some changes to live a long, healthy life without being on medication,” says Daniels. “I stopped drinking coffee. I started including 4-5 fruits and vegetables in my diet every day. I also decreased my red meat consumption and eliminated all fast foods. And I exercise 2-3 times a week.” The results are inspiring. Daniel’s cholesterol level is normal and her blood pressure is stable and within the normal range. “I LOVE the way I feel and look,” says Daniels. “I have less body fat and better muscle tone. I have more energy and endurance for strenuous activities.

I’ve also noticed that I’m a lot happier. I’m proud that I’m fighting the aging process with healthy living versus plastic surgery and prescription meds.”

ALWAYS HERE FOR YOU

We know firsthand how difficult it can be to find balance in life. That’s why we’re here with you every day, making sure that you, your family and your community have the resources and support needed to learn, grow and thrive.

YMCA OF LANSING 517.827.YMCA ymcaoflansing.org 20

Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2011

Health

Economy hurting exercise

Citing financial burden, fitness takes back seat for parents, according to survey. espite growing rates of childhood obesity and chronic illness among the nation’s kids, only 15 percent of American parents rank overall physical health as the top concern for their children, according to national survey by YMCA of the USA. The YMCA’s Family Health Snapshot also found that 74 percent of children ages 5 to 10 do not get the recommended 60 minutes of physical activity per day.

“The Y knows parents struggle to find the time and resources to incorporate physical activity and healthier habits into their kids’ daily routine,” says Lynne Vaughan, senior vice president and chief innovation officer at Y-USA. “But getting active doesn’t have to require a lot of time and resources.”

According to the survey of more than 1,600 parents with children between the ages of 5 and 10, the economy has created financial challenges and time constraints that make it difficult for many families to

D

carve out time for physical activity Get out of the car!

Walking to and from events is a great and to provide a way to get your kids outside. healthy home environment. In fact, 52 percent of parents surveyed said they’d been forced to cut back to some degree on their children’s after school activities – key ways for children to get active playtime – in an play, although 53 percent admit they effort to save money. spend leisure time with their children on The YMCA’s Family Health Snapshot the computer and playing video games. also found: • 58 percent of children ages 5 to 10 • 74 percent of parents opt to spend spend less than four days a week playing family time with their kids sitting in front outdoors. of the TV. Parents are more concerned with their • 42 percent of parents say growing children’s financial security (42 percent), technological distractions – social education (17 percent), and moral and networks, computer games and cell ethical values (17 percent) than physical phones – are getting in the way of active activity.

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www.personaltrainerokemos.com www.healthyandfitmagazine.com • Healthy & Fit

21

Health

Tall, obese men beware!

Being tall, obese may significantly increase risk of bood clots in deep veins. eing tall and obese may increase your risk for potentially dangerous blood clots, according to new research in Arteriosclerosis, Thrombosis and Vascular Biology: Journal of the American Heart Association.

Obesity is a well-known risk factor for clots in deep veins (usually in the legs) and for pulmonary embolism, a clot in blood vessels of the lungs that can result in sudden death or strain on the heart.

Together, the two conditions are called venous thromboembolism (VTE).

Compared with short (5 feet, 7.7 inches or less) and normal-weight men (body mass index < 25kg/m2), the age-adjusted risk of VTE was:

B

• 5.28 times higher in obese and tall men • 2.57 times higher in normal-weight and tall men (at least 5 feet, 11.7 inches tall) • 2.11 times higher in obese and short men

The amount of risk conferred by being both obese and tall was comparable to other known risk factors for VTE, including pregnancy, the use of oral contraceptives, and carrying one gene for an inherited predisposition to clotting called Factor V Leiden.

Compared with short (5 feet, 2.6 inches or less) normal-weight women, the age-adjusted risk of VTE was: • 2.77 times higher in obese and tall women • 1.83 times higher in obese and short women • Not increased in normal-weight and tall ` t (more than 5 feet, 6 inches) women “We believe that we observed the increased risk in tall and normal-weight men, but not women, because most women do not get sufficiently tall,” said Sigrid K. Braekkan, Ph.D., senior study author and a researcher in the Hemato-

logical Research Group at the University of Tromso in Norway. “The risk may be present in very tall women, but there were too few to investigate this properly.”

Researchers said more studies are needed to determine the mechanisms of the association between tall stature, excess weight and the combination on the risk of VTEs. “In tall people the blood must be pumped a longer distance by the calf-muscle pump, which may cause reduced flow in the legs and thereby raise the risk of clotting,” Braekkan said.

The researchers previously found a strikingly similar rise in clot risk along with height in American men, and believe that the height cut-offs would apply to Caucasian populations in other regions.

In the United States, more than 275,000 people each year are hospitalized with deep vein clots or pulmonary embolism, according to the American Heart Association.

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Healthy & Fit • www.healthyandfitmagazine.com

5/16/11 10:56 AM

JUNE 2011

Fitness

Don’t be a one-exercise wonder Expand your fitness regimen for better results. by Justin Grinnell he fitness industry is growing so fast that most have trouble keeping up.

Just in the past couple of years Zumba, kettlebells, TRX suspension training and boot camps have exploded onto the scene.

Mix those popular workouts with traditional strength training, running and yoga and you have endless ways to get in shape. The big question is which one is best for you?

T

“The human body is very complex and requires many components of health, fitness, and functional movement.

I believe there are optimal ways to get in shape. I just don’t feel that any one type of exercise can do it all. Having said that, if you just like to lift weights or practice yoga, and you feel good, then keep it up. Why change what works?

I preach a variety or combination of fitness habits for my clients. The human body is very complex and requires many components of health, fitness, and functional movement. No matter who you are there are some key components that we ALL need.

Check these out: Tissue Health and Quality Flexibility and Dynamic Flexibility Joint Mobility and Functional Movement Patterns Power and Muscle Elasticity Strength and Stabilization Cardiovascular Output and Endurance

The list above is a guide to the most important qualities that we must improve in order to stay injury-free, improve human movement in everyday

JUNE 2011

life and sport, and optimize health and wellness.

There will no doubt be people who heavily favor one type of fitness habit, such as playing tennis four days per week, or running on a similar schedule. I am all for that, just as long as that person performs some type of foam rolling, dynamic warm-up, and a strength and conditioning routine two to three times a week, for about 30-40 minutes for each session.

Over the next few issues I will be describing each component of fitness,

how you can improve them, and how to implement them in your current fitness regimen, along with videos and workouts. Talk to you next month!

Justin Grinnell B.S., CSCS is is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columnns and vidoes on the Healthy & Fit Magazine Web site at healthyandfitmagazine.com. You can reach him at 517.708.8828 or mystateoffitness.com.

www.healthyandfitmagazine.com • Healthy & Fit

23

Health

The health halo effect

Don’t be taken in by these terms on food labels. by Karen Giles-Smith o you assume a food is healthy because the label says it’s “natural,” “organic” or “sugar-free?”

Do you treat these foods differently—eat them differently—because you believe they’re good for you?

Time out! These terms are often misinterpreted to mean “it’s healthy, so I can overindulge.” That’s the health halo effect in action. The truth is: Fat-free, low-fat, reduced-fat, light, organic, and all-natural foods still contain calories.

Here’s the lowdown on label lingo that may lead you astray—until now.

D

Natural or all natural

The term “natural” on meat or poultry means that it contains no artificial flavors or colors, but for all other food products, the terms “natural” or “all natural” are not regulated and mean nada. Natural doesn’t necessarily mean it’s a nutrientrich choice. Check the label’s Nutrition Facts panel and the ingredient list.

Organic

Organic means the food has been grown or raised without synthetic fertilizers, conventional pesticides, weed killers, supplemental hormones or

antibiotics. Studies show that people associate organic foods with better nutrition and fewer calories. However, organic foods have the same amount of calories, fat, protein and carbohydrate as their conventional counterparts. The nutrient content of produce—both organic and conventionally grown—can vary depending on many factors such as the soil, climate, growing conditions, and transportation time.

Fat-free

In the 1990s, people assumed low-fat foods were healthier and lower in calories—but often that’s not the case.

What’s more, studies show that fat-free foods provide a false sense of security.

For example, when people are offered cookies and told they’re low-fat, they eat many more compared to when they’re offered cookies without comment.

Sugar-free

Just as fat-free was in vogue, now the spotlight is on sugar-free. Sugar-free foods aren’t necessarily calorie-free or a healthy choice. It’s true that consuming too much sugar can be a health concern, mostly because of the excess empty calories and displacement of more nutritious foods in the diet. According to the 2010 Dietary Guidelines, it’s a good

idea for most Americans to cut back on added sugars. This can be accomplished by not overdoing high-sugar foods such as candy, regular soft drinks, fruit drinks, and some types of baked goods.

Gluten-free

Gluten-free foods are a must for people who have celiac disease—an intolerance to gluten which is a protein in wheat, barley and rye. But for others, gluten-free foods are not a healthier choice. Even so, gluten-free has become a diet fad. Unfortunately, gluten-free products do not promote weight loss and may even lead to weight gain.

That’s because many gluten-free baked goods have added fats and/or sugars to improve the product’s texture.

Don’t be swayed by products that claim to be good for you. Instead, eat a variety of the foods you love because of how they taste. Put your full attention on the eating experience. Take your cue for how much to eat from your internal feelings of hunger and fullness, not from smooth-talking labels.

Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. Visit her at TheWellnessWriter. com and AtEaseWithEating.com.

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Healthy & Fit • www.healthyandfitmagazine.com

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Skin

Paying lip service

Pucker up and take care of this oft-neglected part of the face. hile 91 percent of women choose to perform at least one preventative health and wellness measure in the morning to kick-off their day (e.g., taking a vitamin, exercising and applying an anti-aging facial product), only half apply lip balm to protect their lips from dryness and sun damage according to a national poll released by Blistex.

Without the proper defense, lips can become sunburned or chapped which can lead to infection and puts overall health at risk. “One way to ensure ‘good-for-you grooming’ is to protect the pout,” said Dr. Charles Zugerman, associate professor of clinical dermatology, Feinberg School of Medicine, Northwestern University.

“It’s no secret that lips are often forgotten, leaving the body susceptible to infection when they become chapped or cracked. Incorporating an all-weather, all-season lip balm into morning routines ensures daily protection and prevents damaging effects to the lips.”

W

Survey highlights from the Blistex Grooming Routine Survey include:

exposure to at least three different elements that include sun, dry air, wind and cold, yet only 44 percent said they apply lip balm in the morning before leaving the house. No matter what harsh environmental conditions you face throughout the day, be prepared with a simple swipe of a highly protective lip balm that can tackle all the elements.

Lips lose out in sun protection.

While almost three-quarters of women (72 percent) apply sunscreen to their face as part of their routine, only 30 percent apply it to their lips. Skipping this small step is a dangerous one. Lips are more vulnerable to sun damage than the rest of the body because the lips’ thin outer layer has almost no melanin – the natural skin pigment that helps screen out the sun’s harmful rays.

Balm before bed

Double-duty products are a must.

Nearly 75 percent of women are kissing off the chance to wake up with soft and moisturized lips, with only 25 percent of respondents admitting that they apply lip balm before bedtime. This simple habit ensures lips are healthy, supple and protected to start the day right.

Daily climate control needed. Nearly 59 percent of respondents report daily

Almost 40 percent of women are frustrated in having to purchase multiple products to handle varying weather conditions. Products that cross seasons and climates not only help streamline the morning grooming routine, but are also easy on the pocketbook.

Better habits for better health.

More than 50 percent of women report sticking to their morning ritual. Ensure you reap the rewards of being a creature of habit by including preventative health measures, such as applying lip balm with sun protection, to your grooming ritual.

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Healthy & Fit • www.healthyandfitmagazine.com

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Recipe

Make your oats

Oatmeal shouldn’t be so complicated. by Alex Curtis hen I make myself oatmeal at home, I use organic rolled oats from the bulk aisle of my grocery store. Each pound of oats costs $1.99, which works out to be about 17 cents per 1/4 cup serving.

Compare that 17 cents of organic, high-quality oatmeal to the $3.00 instant oatmeal pack that works out to be 38 cents per serving.

So you save money by making your own, and you can add the ingredients you want without all that added sugar

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Ingredients 1 pound rolled oats, gluten-free if needed Optional: dried fruit, nuts, flax, or other grains

Place your oats (and other grains and spices, if using) in a blender and pulse/ blend until smooth. The thinner the oats, the thicker the cereal. Add dried fruit and nuts, if desired.

Store in a jar or measure them out into 1/4 cup servings in individual baggies for easy on-the-go use.

To eat, simply add hot water and stir until it thickens. Add about equal amounts of water and dry mix. Of course, you may adjust this if you like a thinner or thicker oatmeal.

I can’t wait to experiment with this recipe more! Some of my ideas include: • Mixing grains by adding rice flour, millet, quinoa, or buckwheat • Home style Oats: raisins, cinnamon,

and walnuts • Apple Crisp: dried apple bits, cinnamon, nutmeg, and almond pieces • Double Chocolate: cocoa powder and cacao nibs • Strawberries and Cream: vanilla bean and dried strawberries • Trail-mix: Add as many nuts and dried fruit pieces as possible.

• Chocolate-Peanut Butter: Peanuts and cocoa powder Now you can bring your own instant oats whenever you are traveling! Almost every hotel has a coffee maker in the room now, so you can heat up your water and dump a bag of your own instant oats in a to-go mug. You can even make coffee-flavored oatmeal by adding coffee into the oats!

Alex Curtis is a blogger and cook who is living a sugar-free lifestyle.

She is a regular contributor to Healthy & Fit Magazine. Visit spoonfulofsugarfree.wordpress.com for more great recipes.

www.caminostjames.com JUNE 2011

www.healthyandfitmagazine.com • Healthy & Fit

27

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Try this!

Botox (cont. from page 12) feet? Therein lies the controversy. We are certainly tuned in to the myriad of facial aesthetic concerns— which doesn’t imply that we need to treat them.

Teaming up with a trusted plastic surgeon and dermatologist will help our patients learn ALL the options for their particular complaints.

On the other hand, there are some very thorough Botox Cosmetic training courses available to dentists.

We already give safe and comfortable injections all day long, so most of us are just plain good at it. In or around the mouth we can use it to interrupt harmful habits such as tongue chewing, tongue thrust or inadequate lip closure.

It’s not a big stretch from there to relaxing frowning muscles and smoothing wrinkles in the forehead and eye area.

But is facial alteration considered healthy? Studies have shown that people who feel good about the way they look are happier, more successful, live more productive lives, make 18-20 percent more income and have lower anxiety and depression. Happy people naturally smile more and research shows that exercising “positive muscles,” those used for smiling, immediately releases endorphins to the brain.

If you have an interest in non-surgical aesthetic procedures, ask your dentist. If it is outside his or her expertise, you can be sure you will leave with a trusted referral.

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HEALTHY & FIT MAGAZINE NEVER MISS AN ISSUE!

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Dr. Susan Maples is a Lansing area native and has practiced dentistry in Holt for 23 years. She can be reached at 517.694.0353.

Outdoors (cont. from page 13) pocket knife, food and water (and purification tablets)

3460 Dunckel Rd., Lansing

culliganlansing.com

The 10 Essentials The original 10 Essentials list was developed in the 1930s by The Mountaineers, a Seattlebased organization for climbers and outdoor adventurers. The purpose of packing the 10 Essentials is to be prepared to respond positively to an accident or emergency and safely spend a night or more outdoors, if necessary.

Packing the 10 Essentials is a good idea, even on day hikes. You may use only a few of them, but if the going gets tough, you’ll be very glad you were prepared.

For details about the 10 Essentials, packing lists for various outdoor excursions and more, visit http://www.rei.com/expertadvice/articles/ ten+essentials.html Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. Visit her at TheWellnessWriter.com and AtEaseWithEating.com.

JUNE 2011

www.healthyandfitmagazine.com • Healthy & Fit

29

Diet

The truth about fats

The good, the bad and the ugly. by Lisa Marie Metzler ats, just like proteins or carbohydrates are essential for your body to function properly. They give your body energy and support cell growth.

They also protect your organs and help keep your body warm. Fat-soluble vitamins and other nutrients are transported via fat and they help produce important hormones. All sounds pretty good, right? So why do fats get a bad rap? If we consume too many it can lead to weight gain, heart disease, high cholesterol, type 2 diabetes and other serious health issues. So like the old saying goes, “Everything in moderation.” Let’s take a closer look at fats. The good, the bad and the ugly.

F

The Good Monounsaturated fat is the healthiest fat you can consume. It can help reduce cholesterol levels in the blood, lower the risk of heart disease and stroke. It also provides nutrients to help develop and maintain your body’s cells. Another bonus: Many foods with monounsaturated fat also contain high levels of vitamin E, an antioxidant vitamin.

You’ll find this “good” fat in extra virgin olive oil, peanut oil, canola oil, sesame oil, sunflower oil, avocados, peanut butter, flax seeds, walnuts, almonds and other seeds and nuts.

Polyunsaturated fat is the next best fat. Like mono fats it can help reduce cholesterol levels in the blood and lower risk of heart disease. Poly fats include essentials fats your body can’t produce itself such as Omega 6 and Omega 3.

Omegas play a vital role in brain function and growth and development of the body.

Find poly fats in vegetable oil, soybean oil, safflower oil, salmon, mackerel, herring, trout, walnuts, sunflower seeds and sesame seeds.

fried foods, fast food and all that party junk food we chomp down. Unfortunately, they may raise levels of cholesterol in your blood, which can contribute to heart disease and since many foods are also high in cholesterol, it will raise your LDL, the bad cholesterol levels even more.

The Ugly Trans fats are the worst of the worst.

Trans fats were originally used to help prolong the shelf life and add flavor to products like baked goods, chips, crackers, etc. Stick margarine, shortenings, French fries, fried foods, biscuits, pie crusts and pizza dough, among others, may contain trans fat. If you see “partially hydrogenated oil” on the label put it back or use sparingly. They are quite unhealthy and contribute to heart disease, stroke and type 2 diabetes.

Although several major food companies and fast food chains have reduced or eliminated trans fat from their products not everyone has so you’re favorite”Mom and Pop” place may still use them. On a positive note, Walmart, the largest grocery chain will be eliminating trans fat from their store brand food products by 2015.

According to the American Heart Association less than 1% of your daily caloric intake should come from trans fat.

Fuzzy Math It’s important to read the labels and see where the total fat content is coming from and even then it may not add up.

For instance, you may have a product that shows a fat total of 9 grams. Saturated fat is 1.5 grams.

The Bad

Trans fat 0 grams. Polyunsaturated is 3.5 grams and monounsaturated is 2.5 grams. That only adds up to 7.5 grams.

What gives? The FDA requires foods with at least 0.5 grams of trans fat per serving be listed so unless the product claims no trans fat, there could be fats.

Also, fatty substances like phospholipids, glycerol and sterols, which is best known as cholesterol, don’t have to be listed in the nutrition count but they DO contribute to the total fat content.

So the missing 2.5 grams are probably those acids.

What Next?

It’s really not that difficult to lower the fat with a few substitutions. Your taste buds may revolt at first but keep at it. Soon, you’ll wonder how you ever found a plate full of fatty, fried food appealing. While shopping avoid partially hydrogenated oil, cocoa, palm, palm kernel and coconut oils. Give the lower-fat versions a try.

When you cook with ground beef, drain, blot and rinse with hot water.

Consider switching out bacon for Canadian bacon, prosciutto or lower sodium turkey bacon.

When baking or making an omelet remember 2 eggs whites equal one egg.

Reduce the fat in your favorite baked goods. If the recipe calls for 1 cup of butter try 2/3 instead.

Use skim for whole milk.

Apple sauce and pureed pumpkin can be substituted for equal amounts of fat but you’ll need to reduce the liquid if you use apple sauce or it will be too moist. Make good use of all your garden fresh zucchini and substitute that for equal amounts fat in your quick breads.

Just remember your total fat intake including the good guys should be no more than 25-30 percent of your daily caloric intake.

Each gram of any fat is still 9 calories so make them count and take in more of the good fats as part of your daily diet.

Saturated fats are in the foods we’ve grown to love and struggle to give up. They’re in fattier meats and whole dairy products, cookies, chips,

30

Healthy & Fit • www.healthyandfitmagazine.com

JUNE 2011

Do you fit the bill?

+ 60 O

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If you’re 60+ years old, think you’re fit and willing to share your story with us, Healthy & Fit Magazine wants to hear from you! Visit our Web site at healthyandfitmagazine.com and download a questionnaire. Once submitted, a panel of the mid-Michigan’s best and most trusted trainers, dieticians and motivators will pick who they feel are mid-Michigan’s “Fit Over 60+!” Men and women are encouraged to apply. See Web site for full details. This is not a contest. Think of it as a showcase of the area’s fittest examples (just like this month’s Fit Over 50!).

Ages 60+ we want to hear from you!

Deadline: August 1, 2011

Men and women who are 60+ years old, visit

healthyandfitmagazine.com and enter today!

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