Healthy & Fit Magazine March 2015: Greater Lansing edition by Healthy & Fit Magazine

GREATER LANSING EDITION • WELLNESS • FITNESS • NUTRITION • PREVENTION • LOCAL EXPERTS

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MARCH 2015

www.healthyandfitmagazine.com

SHOULD YOU

IGNORE THE CORE? Not if you want to stay healthy and strong!

SHAKE THINGS UP? Your local fitness center offers plenty of fun classes

ALSO INSIDE:

ACTIVE KIDS

Ideas on how to get your kids moving

EATING OUT WITH ALLERGIES Can it be done? With these tips it can!

! E D I U G E D I R 5 1 0 2 INSIDE: THE nds of cycling events! ki l al d an s on hl at du s, on hl at Our list of tri

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MARCH

Healthy & Fit Magazine

MARCH 2015 VOLUME 10: NO 12

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The Ride Guide

Here’s our list of triathlons, duathlons and cycling events.

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE

Get your spandex ready! The 2015 Ride Guide is set!

ur March guide features a comprehensive list of triathlons, duathlons and cycling events. As we celebrate the 10 year anniversary of Healthy & Fit Magazine, we have to note the impressive growth of popularity for cycling events. Before, you would find cycling events spread out across the state on various weekends of the summer, but now they’re everywhere, just about all the time. How great is that? Here’s how to read the guide: Triathlons involve the combination of three different events: swimming, cycling and running. These disciplines take place in immediate succession over various distances. Some, like the Ironman Triathlons, feature extremely long distances. Others are much

shorter and are designed for beginner triathletes. Duathlons are like triathlons, but only feature two events. A mountain bike race takes place, usually, on an off-road trail over various terrains. Racers are grouped together based on skill level. The term mountain bike is used to determine the style of bike. Local events feature races through woods and plains with some minor elevation changes. A road race takes place on a road and can feature a point-to-point event, where riders are timed to complete the event. Or, it can be a specified number of laps around a designated distance, which is called a criterium. A cycling tour is done for pleasure, at various paces, and can be a single-day, or multi-day. These events usually have stops along the way for food, water and

rest, and possibly support vehicles to help with bike repairs. If you’re thinking of trying one of the events on the list, please make sure to consult someone who’s done a similar event before. It makes a world of difference. And, if you can, try to watch an event before participating. That, too, makes a world of difference. With all our guides, we do our best to ensure accuracy. We’ve talked to several race directors, event planners, and some of the top athletes in the area. If you’d like to have your event considered for our list, please visit our site and contact us there. And last, like any event, check with your doctor before taking on a new discipline. The vast majority of the events on this list require training — a lot of training — so that the event is enjoyable and safe.

26 16

Healthy & Fit • www.healthyandfitmagazine.com

30 FEBRUARY 2015

PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

8 10 12 13 14 15 4

Fit bits

Meet the new kalette, and find out how to bust through a rut.

Success!

Lacey Thompson, 32, has lost 27 pounds and has a new lease on life.

Down the hatch!

Alcohol and the mouth: Read the sobering truth.

Thinking of a second home?

Tips to get you ready for the purchase.

Take care of your blood sugar levels

Damage is done on the cellular level.

Shake things up!

Your local fitness center offers plenty of fun classes.

Healthy & Fit • www.healthyandfitmagazine.com

18 20 24 25 29 30

Improve your swimming

Building a core is key to faster triathlon times.

Does your bike fit?

Make sure your bike fits correctly before heading out this spring.

The argument for vaccination Science supports it!

Train your core

Want better times and less injuries; then strengthen that core!

Easing the cycle of anger

Neurofeedback can help.

Eating out with allergies

Is it possible for this to happen?

MARCH 2015

The Truth About Back Pain The Truth About Back Pain Life is too short to let pain slow you down Do You Have Any of the

Following Conditions?

Not to mention many of the pain medications available are quite addicting and can have devastating side effects.

Life is too short to let pain slow you down Life isBack too short to let pain slow you down • Lower Pain • Muscle spasm or strains You Have Any •DoBulging lumbar discs theHave Following •ofYou Numbness or soreness Do Any ofConditions? the in your legs • Shooting hip or thigh pain Following Conditions?

• Lower Back Pain

Lower • Muscle backBack and spasm leg pain or canstrains bring life to a •Having Pain Muscle • Bulging lumbar discs •standstill. spasm or strains • Numbness soreness in • Bulging lumbar or discs your legs You might not be able to play golf,inwork, even • Numbness or soreness yourorlegs • theShooting hip or thigh car for a or 30-minute drive. pain It’s almost •sit in Shooting hip thigh pain

impossible for anyone around you to understand Having back and leg leg pain pain can bring life totoa a how youback feel. and You can’t remember the last Having can bring life time standstill. you even had a restful night’s sleep. standstill.

You might not be able to play golf, work, or

You might play golf, work, even sit innot thebecarable fortoa 30-minute drive. or It’seven alsitmost in the car for a 30-minute drive. It’s impossible for anyone around you toalmost unimpossible for anyone around understand derstand how you feel. You you can’ttoremember how you feel. You can’t remember the last time the last time you even had a restful night’s sleep. you even had a restful night’s sleep.

! You've got too many dreams left undone to let back pain slow you down. Too many special moments waiting to be experienced.

Life is too short to let pain slow you down.

Pain is your body’s warning sign telling you You've gotistoo many dreams leftnumb undone let something wrong. Sure, you can thetoto pain You’ve gotslow too many dreams left undone let back you down.Soma Too many special ifback youpain take enough Vicodin, or some other pain slow toyou down. Too many special moments be experienced. pain pill. waiting moments waiting to be experienced.

Life is short to let pain your back But if you mask thetoo pain, it can prevent Life is too short to let pain slow you down. from healing – maybe even damage it further.

slow you down.

Pain is your body’s warning sign telling you Pain is your body’sSure, warning signnumb telling something is wrong. you can theyou pain something is wrong. Sure, you can numb the if you take enough Vicodin, Soma or some other painpill. if you take enough Vicodin, Soma or some pain

other pain pill.

But if you mask the pain, it can prevent your back But if you mask the pain, it can prevent your from healing – maybe even damage it further.

back from healing – maybe even damage it further.

Not to mention many of the pain medications available are quite addicting and can have devastating side effects.

Why would we practically give away our services? Because patients tell us too often… “I only wished I had found you sooner”

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Callmaking anytime between 9 a.m. and 6 p.m. Monlife, or traveling again. back on the golf course, enjoyingUntil yourMarch love life, orMarch st, $49 will get you all the services we normally 31traveling day through Friday. Tell the receptionist you’d again. charge new patients $260 for! to come in for the Back Pain Evaluation The Single Most Important like Don’t Let your Back Pain Get Worse The Single Most Important To Your before April 1, 2015. Our office is called RasSolution To Your Solution Back Pain sel-Daigneault Family Chiropractic and you can Back Pain findCall us anytime across from FRANDOR Wenbetween 9am andnext 6pm to Monday It’s time for you to find out if chiropractic will dy’sthrough at 537Friday. N. Clippert, or for your Tell the Lansing, receptionist you’d like to be your sciatic and back pain solution. Until our Okemos location atbefore 4650 come in foratthe Back Pain Evaluation It’s time for you to find out if chiropractic will be convenience April 1, 2015 $49 will get you all the services Dobie Rd.1, 2015 March your sciatic and back pain solution. Until March we normally charge new patients $260 for! 31st, $49 will get you all the services we normally charge new patients $260 for! Why would we practically give away our ser-

vices? Because patients tell us too often… “I only wished I had found you sooner”

Phone: (517) 336-8880 Sincerely, Dr. Denise Rassel & Dr. Jean-Guy Daigneault

A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

The Great Lakes Bay Region Healthy & Fit is here!

he April issue of Healthy & Fit Magazine will begin our 11th year of publication. On the eve of our 10 year anniversary issue, we have news that is equally exciting. Beginning this month, we will be publishing a second magazine. That’s right. There will now be two different editions of Healthy & Fit Magazine available to the public. The new edition is called the Great Lakes Bay Region Edition of Healthy & Fit Magazine. We’re proud to announce Jeff and Kristin Berard, of Midland, will partner with us at the helm of this exciting new venture. If there’s a more active couple that would be a perfect fit for publishing a new edition of Healthy & Fit, we’d like to meet them. No really. We would. It would be hard to compare to the Berards. Kristin, who has worked closely with us developing this first issue, lives and breathes health and fitness. She’s the owner of ABBRx, a company that houses several services and programs, including a fitness studio, nutritional counseling and personal training, among others. Kristin is a natural fit competitor and DFAC Figure Pro, and Michigan DFAC Bodybuilding Promoter. Her business is located in the same building as her husband Jeff ’s chiropractic practice. Jeff is the owner of Midland Chiropractic and Sports Rehab. It’s a state-of-art facility that caters to all walks of life, as well as athletes. That makes a lot of sense, because Jeff is an active triathlete. The Great Lakes Bay Region edition will be based out of Midland and will reach into Mt. Pleasant and Saginaw, spotlighting many of the great features that Healthy & Fit Magazine is known for. Each issue will continue to highlight local personalities with stories about someone who found a way to live a healthier lifestyle, or a local expert helping to inspire fitness. The Healthy & Fit Magazine brand continues to grow. We’re always looking for partners to help distribute, support or be featured in the magazine. Visit our website at healthyandfitmagazine.com to learn where you can pick up an issue of the Great Lakes Bay Region and Greater Lansing editions of the magazine. We thank our advertisers, who are local businesses, like us, and encourage others to help support our mission. Welcome to the family Berards. We wish you the best and encourage anyone in either distribution area, greater Lansing or Midland, to pick up an issue of Healthy & Fit Magazine and take those first steps to a healthier lifestyle. You’re worth it! 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 CONTRIBUTERS Kristin Berard

Kristin Berard is the editor of the Great Lakes Bay Region edition of Healthy & Fit Magazine.

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 Metzler

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

Susan Maples, DDS, MSBA

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

SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.599.5169 GREAT LAKES BAY REGION EDITION

989.295.0637 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.

MARCH 2015

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Fit bits

by Lisa Marie Metzler

Rut busters

What’s all the beef?

We’re so over winter! The blues may creep in just before the birds start singing their praises to spring but hang in there and resolve to embrace spring with a bounce in your step. Here are some ideas to run through the rut:

Grass-fed beef has a better ratio of omega-3 to omega-6 fatty acids. Most of us eat too much of omega-6, which can be inflammatory and eat too little of omega-3, which is anti-inflammatory. Grass-fed beef has high amounts of CLA (conjugated linoleic acid). CLA is used by your body to build muscle, which is a fat burning machine. Grassfed isn’t cheap but you can easily eliminate another meat night or two and go vegetarian to balance out the budget.

Sick of Cardio: Alternate one-minute sets of upper- and lower-body moves, resting for 30 seconds in between and doing each set with enough weight so that your muscles scream at 10 reps.

Tired of being tired Did you know that not getting enough water can make you feel sluggish? Dehydration causes a reduction in blood volume, which makes the blood thicker. Your heart in turn, pumps less efficiently, slowing the rate at which oxygen and nutrients reach your muscles and organs. A good rule of thumb is to take your weight in pounds, divide in half and drink that number of ounces of fluid a day.

Pitiful Progress: Your body responds to exercise routines by adjusting to the extra work you’re asking it to do. In order to keep your body responsive and avoid the dreaded plateau, you have to challenge it with new moves and new routines. Try a new class once a month, hire a personal trainer for a few sessions to give you some new ideas, walk a different, more challenging route, add incline and speed to your cardio machine workouts or even buy/rent a new exercise DVD. Just keep your body surprised so it keeps burning calories and toning up for you. Swap Your Staples: It worked for you in the beginning, but now you hate chicken breast and brown rice. Instead of buying the same cheese you would for salads and sammy’s, try new ones, like Feta and Gorgonzola. Ditch the apples and bananas and put a pomegranate and star fruit in your cart.

“The reason we struggle with insecurity is because we compare our behind-thescenes with everyone else’s highlight reel.” Steve Furtick

Another factor could be an iron deficiency. If you feel like you are moving at a tortoise pace, unable to focus and feeling cranky or weak, you could have an iron deficiency. Less oxygen travels to the muscles and cells when you lack enough iron. Check with your doctor to verify. In the meantime, get more iron by eating lean beef, dark leafy veggies, nuts, tomatoes, potatoes, tofu, kidney beans and peanut butter.

KALE

KALETTE

BRUSSES SPROUTS

Announcing the birth of Kalette! Ms Kale and Mr Brussels Sprouts announce the birth of their offspring, Kalette. It resembles a mini-cabbage and is milder in flavor than sprouts and more tender than kale. Rich in vitamin K, which can boost your bones, and Vitamin C. Tasty when drizzled with olive oil and balsamic vinegar. Add some salt and pepper and roast in the oven for 10 minutes at 475. Or toss with a vinaigrette, fruit and nuts for a delicious and crunchy salad.

Sit like a man Girls, if you have pain under your knee caps or along the outside of the hips, you’re not alone. Instead of crossing your legs while sitting, sit with your legs slightly apart. This will take the tension off the iliotibial band, which can cause knee and hip pain when it’s too tight. This way of sitting is better to help prevent varicose veins as it promotes circulation.

Night night technology The glaring light of a tablet, smartphone, or your computer’s backlit screen can throw off your body’s natural circadian rhythm by suppressing melatonin, a hormone that helps regulate sleep and wake cycles. Sensitivity levels to the digital glow varies from person to person, but it’s good practice to avoid all things techy one to two hours before bedtime.

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2015

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Success! Lacey Thompson

Three kids in three years took its toll on Lacey Thompson. At 32, the mother of three realized she had just enough time to take care of her kids and not much else. As a result her health suffered. Not liking the way she was feeling, much less the way she looked, Lacey, who is the events manager at the HBA of Greater Lansing and a Beachbody coach, decided to take action. Here’s her story: Why did you decide you needed to become healthier. I couldn’t drop the

weight I gained from my last pregnancy (Sadie is 15 months old). I tried everything and it wasn’t coming off as easy as it did in the past with my previous pregnancies. I was not happy and hated my appearance. I was missing making more memories with my kids because of my weight.

Lacey ThompsonBefore: 180 lbs After: 153 lbs Height: 5’7”

What did you do? I joined Beachbody. I had a friend that had awesome results and thought, what the heck? Why not? I tried everything else. Within the first 21 days I lost 22 lbs and 19.5 inches which gave me the kick start I needed. The results were unbelievable so I decided to start coaching (selling) Beachbody.

What kind of challenges did you face during this time? Time. Time was

not on my side. I have 3 kids ages 4, 2½ and 1½. I needed something that didn’t require a lot of time. I work a full time job and my husband works an opposite shift to mine. So I really needed something quick that was going to work. I also needed to get rid of a lot of unhealthy food at my house. I found we have lots of gold fish crackers and cookies.

Photo courtesy of Jim Schuon Photographer

How is your diet now compared to what it was? I actually eat more food now

than I did before. I eat healthier food. I know exactly how many fruits, veggies, proteins, to eat a day. At the end of the day I find myself not being able to eat all the food.

Is it easier to keep up with your kids? I have so much more energy now that I lost the weight. I can run without getting out of breath and I’m not exhausted when I get home from work.

What are your workouts like now? My workouts are only 30 minutes a day for seven days. That’s it. That’s all I have time for.

Future goals? My future goals are

to lose another 20 pounds and to participate in a mud runner and pack my two piece bathing suit for the next vacation.

Advice for others? The hardest part

is the first day. Once you set your mind to eating healthy and exercising all things are possible. I never liked working out at the gym and being at my own house is my comfort zone.

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

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

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2015

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Teeth

Down the hatch!

The sobering truth about alcohol and the mouth. by Dr. Susan Maples

“

ver the lips, past the gums, look out stomach, here it comes!” Turns out it’s not quite that simple. Alcohol hits the lips, tongue, gums, and wet skin (mucosa) of the mouth on its way to the upper throat (pharynx), food pipe (esophagus) and voice box (larynx). It causes irritation to everything it touches, which is why alcohol increases the risk of cancers in ALL these locations. According to the American Cancer Society, adding heavy alcohol to tobacco consumption and you more than double the trouble. In fact, those who smoke and drink have a 15 times greater risk of developing oral cancer than those who don’t. This combo is the primary risk factor for approximately 75 percent of mouth cancers in the U.S. Alcohol is the favorite mood-altering drug in the U.S.—some 44 percent of us over 18 have downed at least 12 drinks

“[Alcohol] causes irritation to everything it touches.” last year, and even those of us who drink in moderation (defined as two drinks a day for a man and 1 for a woman) are at greater risk for all alcohol’s ill effects, including undermining your oral health. The issue: Alcohol, even beer, contains sugar—and like every other kind of sugar, when it feeds the acid-producing cavity bacteria, it can destroy teeth just like soda. Speaking of soda, we often add it and other acidic mixers to hard liquor and we get a double whammy. To make matters worse, alcohol dries out your mouth disabling the saliva from protecting your teeth from decay.

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Alcohol’s long-term ill-effects are of particular concern if you are an addicted drinker or you abuse alcohol by binge drinking ( five or more drinks at a time). A study published in U.S. Dentistry Today showed that 80 percent of alcohol abusers have moderate to severe gum disease and decayed teeth, and more than one-third have potentially pre-cancerous lesions. Alcohol abusers also exhibit poor healing after dental surgery. Alcohol is addicting and Alcoholism is a disease. If you suspect you are addicted, please get help! Today is the first day of the rest of your life! Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author. Reach her at susan@drsusanmaples.com.

MARCH 2015

Finance

Thinking of a second home? Tips to get you ready for the purchase. by Denise Wheaton

uying your first home is a moment you’ll never forget, but it takes significant preparation to ensure you’re financially prepared for it. A second home is no different; to make a purchase of that size, you need to prepare well. I’ve compiled some helpful tips that can help you lay the groundwork for a future purchase.

Review your personal budget

Determine what expenses you can afford, so you can determine how much you can spend on down payment, closing costs, possible improvement projects for your new home, and monthly mortgage payment.

A copy of your credit report

You can request a free copy of your credit report each year, from each of the

“This preparation will make it easier for you to own a second home.“ three major credit reporting agencies, by visiting AnnualCreditReport.com. Review your score to determine if all the information is correct.

Choose a location

The best vacation properties offer something unique that would be desirable to future owners or renters. For maximum appeal, look for a location within a three-hour drive of a major metropolitan area. Most importantly, however, it needs to be a place accessible to you and where you’ll enjoy spending your time.

payment of 20 percent or more allows you to avoid paying for private mortgage insurance (PMI). You can also tap into the equity on your first home through a home equity line of credit (HELOC) or home equity loan, if you have available equity. In addition, you’ll want to carefully assess maintenance costs, consider any expected changes to your income (especially if you’re getting ready to retire), and carefully research the community you’re considering. And, of course, rely on the advice of financial professionals you trust. This preparation will make it easier for you to decide if you’re ready to own a second home.

Determine the best down payment option A traditional down

Denise Wheaton is Senior Vice President at Independent Bank. Learn more at independentbank.com

Do you have an old 401(k) you’ve left behind? Don’t let your previous employer control your financial future; let us help you regain control. Securities & insurance products are provided by Cetera Investment Services LLC, Member FINRA/SIPC. Advisory services are offered by Cetera Investment Advisers LLC. Neither firm is affiliated with Independent Bank or its related companies. Investment products are: • Not FDIC insured • May lose value • Not financial institution guaranteed • Not a deposit • Not insured by any federal government agency. Advisory services may only be offered by Investment Adviser Representatives. Cetera Investment Services OSJ; 230 W. Main St., Ionia, MI 48846.

MARCH 2015

Jennifer Meyers

Ray Pape

Investment Executive 1380 Lake Lansing Road E. Lansing, MI 48823

Sr. Investment Executive 144 S. Main St. Leslie, MI 49251

CALL TODAY! 800.300.0459

www.healthyandfitmagazine.com • Healthy & Fit

Health

Take care of your blood sugar levels The damage is done at the cellular level. by Dr. Nicholas Morgan

study published in 2012 called “Use of caloric and non-caloric sweeteners in US consumer packaged foods” found that 74 percent of processed foods in America had added sugar. These sugars were often hidden in plain sight under names like dextrose, barley malt, and rice syrup to name a few. The amount of sugar added to your food is detrimental to your health whether you have diabetes, pre-diabetes, or are perfectly healthy. Everyone young and old needs to control their sugar intake. Controlling the sugar in your diet is important for optimal blood sugar regulation. Preventing elevated blood sugar levels (hyperglycemia) is important because sugar damages your body at the cellular level. Too much sugar creates damage faster than your body’s repair mechanisms and potentially causes premature aging among other problems. Unfortunately

“Too much sugar creates damage faster than your body’s repair mechanisms and potentially causes premature aging among other problems.” sugar is your primary source of energy making it unavoidable. Health promoting decisions need to be consciously made every day to prevent your blood sugar levels from becoming difficult to manage. The non-insulin dependent diabetes disease process starts years before a doctor’s diagnosis. Please do not wait until your blood test comes back showing you are diabetic.

Based on of the before mentioned study, one simple suggestion that you can follow is to eat a whole foods diet. This means vegetables, fruits, nuts, seeds, legumes, and lean healthy meats. Processed foods have added sugar which is great for increasing sales but not for improving your health. Also, processed foods are often nutrient depleted as opposed to a whole food diet which has phytonutrients, micro minerals, vitamins, and most importantly no added sugar. For more information about how to find hidden sugar in your diet go to sugarscience.org. If you’re interested in learning more about how to prevent diabetes talk with your doctor.

Dr. Nicholas Morgan is a naturopathic physician, and founder of The Center for Integrative Wellness. Reach him at (517) 455.7455.

Join us for the Greater Lansing Golf Expo March 21st & 22nd, 2015 at The Summit Sports & Ice Complex just south of Lansing!

Visit: www.MiGolfExpo.com or call 517-319-1000 for more information 14

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2015

Fitness

Shake things up!

Your local fitness center offers plenty of fun classes. by Jon Greene

t’s that time of year when exercise programs start to become stale, especially if you’ve been on a steady diet of treadmill, elliptical, and stair machines. Boredom and lack of results are often reasons why people quit their exercise programs. If you’re not one who enjoys working out in the elements, outdoor exercise may not be an option for you in mid-Michigan. Indoor group exercise classes may be just the ticket to sustain motivation to continue your workouts. With the myriad of options out there, choosing which one to take can be confusing and intimidating, especially for the novice exerciser. Here are just a few of the options that you may consider. High intensity interval training (HIIT) has been gaining popularity in recent years. “P90X” and “Insanity” are examples of this type of exercise.

Workouts last for around 30 minutes and consist of intense cardio for 30-40 seconds, followed by a recovery period of 15-20 seconds. HIIT works out the cardiovascular system, cuts fat, and improves endurance and strength. Crossfit style classes promote a community feel for participants and have soared in popularity. Classes consist of aerobic exercise on treadmills and bikes, gymnastics, and weight training. Benefits include strength, endurance, and flexibility gains. Zumba, Pound, and other dance style classes are centered on rhythmic movement. These classes use up-beat music and incorporate a variety of movements that are fun yet provide favorable results in the areas of weight loss, improved body tone, balance, and stamina. Yoga is a preferred method of exercise for a growing number of

people. This type of holistic training uses breath, posture, relaxation, and movement to help calm the mind. Benefits include improved mood states, flexibility, and increased metabolism and energy. There are many other types of group exercise classes and there are always new ones emerging. The secret to picking which one is best for you is deciding what you want to achieve and most importantly, which one you like best. After all, if you don’t like it, you won’t do it! Try sampling a few different classes and then make the decision about what is right for you. Jon Greene is a personal trainer and welnness director at the Downtown YMCA Wellness Center. Reach him at (517) 827.9690 or visit ymcaoflansing.org.

MOtIvAtION that’s why it’s my Y

FOr YOuth deveLOpMeNt® FOr heALthY LIvING FOr SOCIAL reSpONSIbILItY

YMCA OF LANSING

jointheYnow.com

MARCH 2015

regina Y Member

www.healthyandfitmagazine.com • Healthy & Fit

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE

Get your spandex ready! The 2015 Ride Guide is set!

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2015

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE TRIATHLONS, DUATHLONS, AND MORE DATE

NAME

LOCATION

EVENT

MORE INFORMATION

MAY 5/2 5/9 5/16 5/17 5/24 5/30 5/31

Tri to Finish - Cinco de Mayo Willow Duathlon Jenison Triathlon Sky Tri & Sky Kids Tri Seahorse Challenge Hawk Island Tri Big Fish

Flint Huron Twp. Jenison Ann Arbor Climax Lansing Ortonville

5K, 10K Duathlon Triathlon Triathlon Triathlon, Duathlon Triathlon Triathlon, Duathlon

active.com 3disciplines.com jenisontriathlon.com epicraces.com 3disciplines.com active.com 3disciplines.com

JUNE 6/7 6/7 6/14 6/14 6/14 6/17 6/20 6/20 6/27

The GrizzlyMan Dansville 5K & The Aggie Duathlon Grand Rapids Triathlon Tri Goddess Motor City Triathlon T-Rex Tri Series Middle O’ Mit Triathlon First Try Triathlon Lumberman Tri

Ann Arbor Dansville Grand Rapids Grass Lake Detroit Brighton Harrison Linden Cadillac

Triathlon Duathlon, 5K Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon

imathlete.com runningfoundation.com grandrapidstri.com epicraces.com 3disciplines.com runtrextri.com tritofinish.com active.com 3disciplines.com

Sunday, June 7

Dansville Aggie Duathlon & 5K

If you’ve thought of trying a Triathlon, but don’t like to swim, doing the Aggie Du may just be for you. Supporting Dansville Cross Country. Visit www.runningfoundation.com

JULY 7/12 7/12 7/12 7/15 7/18 7/18 7/18 7/19 7/19 7/25 7/26 7/26

Inter’Rockin Movin’ and Groovin’ Triathlon Grand Haven Triathlon and Duathlon T-Rex Tri Series Lexington Triathlon Sister Lakes Triathlon Tridelsol Triathlon, Duathlon Little Traverse Triathlon Holly Michigan Triathlon Dream, Believe, Achieve Tri XTERRA Race for the Border Triathlon

Interlochen Caseville Grand Haven Brighton Lexington Dowagiac Middleville Little Traverse Bay Holly Hopkins Ionia Belle Isle

Triathlon, Duathlon Triathlon Triathlon, Duathlon Triathlon Triathlon Triathlon Triathlon, Duathlon Triathlon Triathlon Triathlon Triathlon, Duathlon Triathlon

3disciplines.com tritofinish.com grandhaventri.com runtrextri.com lexingtontriathlon.org 3disciplines.com tridelsol.com littletraversetri.com 3disciplines.com 3disciplines.com xterraionia.com tritofinish.com

AUGUST 8/2 8/8 8/12 8/15 8/15 8/23

WolverineMan Triathlon Sanford & Sun T-Rex Tri Series Girls Best Friend Detroit Triathlon Playmakers Classic Triathlon

Gregory Midland Brighton Vicksburg Detroit St. Johns

Triathlon, Duathlon Triathlon, Duathlon Triathlon Triathlon, Duathlon Triathlon Triathlon

epicraces.com 3disciplines.com runtrextri.com 3disciplines.com epicraces.com playmakers.com

Milford Detroit Lansing Haslett Lansing Frankenmuth

Duathlon Triathlon, Duathlon Triathlon Duathlon Triathlon Duathlon

laborday30k.com 3disciplines.com hawk-i-tri.com comecleanduathlon.org hawk-i-tri.com 3disciplines.com

SEPTEMBER 9/5 Milford Labor Day 30K 9/6 Michigan Championships 9/12 Hawk Island (Kids) Triathlon 9/13 CATA Come Clean Duathlon 9/13 Hawk Island Triathlon 9/27 Powerman Michigan Duathlon

FEBRUARY 2015

www.healthyandfitmagazine.com • Healthy & Fit

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE

Improve your swimming

Building your core is key to faster triathlon times. by Justin Grinnell

hen training for a triathlon, or to improve your swimming technique, getting onto dry land to do some training is essential. There are a few key areas of the body that you must keep strong and bulletproof from injury.

side plank position a few feet away from a cable apparatus, or a place where you can attach a band. Maintain a neutral spine (a perfect side plank position), and then perform a rowing/ pulling motion. Start with a few sets of eight to 12 reps and increase tension when needed.

Shoulder complex: This area of the body takes a good beating from all the laps that you will swim. To stay pain free, reduce the risk of injury, and improve the efficiency of your stroke, a strong upper-back area is essential.

Stability Ball Rollouts

The core: This area of the body transfers energy from the torso to the limbs (legs and arms). If your core is not strong or functioning properly, you will be a less efficient swimmer thus expending more energy per stroke. THE WORKOUT Perform this workout twice a week Side Plank Row

The stability ball rollout is a like a big wheel. The bigger the ball, the easier it is. Even if you think you have strong abs, start here. Kneel on two knees with a stability ball in front of you. The smaller the ball, the harder the exercise. Keep the entire body very stiff and hinge at the knees while keeping a straight line from your ears to your knees. Roll out until you get to a point where you cannot maintain a neutral spine and feel tension in your abs. Then, pull back to the starting position. Two to three sets of 10-15 reps. While just holding a plank is beneficial by itself, adding dynamic movements will increase its benefits. Trying adding a cable or band row to increase the anti-rotary tension affect, and to increase difficulty. Simply set up in a

TRX Face Pull To balance all of the forward motion that you do during swimming, you need to do some posterior work. The TRX face pull provides a great move-

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

ment that strengthens the posterior deltoid, mid/low trapezius muscles, and rhomboids. These are muscles that improve posture and keep your upper-back strong. Find a TRX strap and grab both handles. Adjust your foot position to increase (walk forward) or decrease (walk backward) the intensity. Keeping your whole body tight (think plank), pull the handles towards your forehead with your elbows up. Pause for 3 seconds at the top, lower slowly and repeat. Three sets of 10-12 reps. Cable Chop/Lift The cable chop and lift movements are great for improving rotary core stability, an attribute that swimmers need to improve upon. Many people feel that since your body rotates during swimming, and many other sports, you simply just need to twist and turn to improve rotary core stability. This is Continued on page 20

FEBRUARY 2015

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE ROAD, MT. BIKE RACES AND RIDES DATE

NAME

LOCATION

EVENT

MORE INFORMATION

MARCH & APRIL 3/1 3/14 3/28 4/11 4/19

Fat Bike Series Fat Bike Series Barry-Roubaix The Lowell 50 Yankee Springs Time Trial

Rockford Grayling Hastings Lowell Yankee Springs

Saturday, June 20

Middle O’ Mitten Triathlon

Mt. Bike/Competitive Mt. Bike/Competitive Mt. Bike/Competitive Mt. Bike/Competitive Mt. Bike/Competitive

funpromotions.com funpromotions.com barry-roubaix.com thelowell50.com yankeespringstt.org

Start your summer off right and celebrate Father’s Day weekend with a visit to the Middle of the Mitten for the 2nd Annual “Middle-O-’Mit” triathlon. This year’s youth triathlon will be a well-organized event for both competitive and beginner multisport athletes. Visit tritofinish.com for info.

MAY 5/2 Mud Sweat and Beers 5/9 Thumbs Up 400K 5/9 The Longest Day 5/9 Spring Back 40 5/9 Trailblazer 5/16 Grit & Gravel Mt. Bike Race 5/16 Zoo-De-Mackinac Bike Bash 5/16 HealthPlus Tour de Crim 5/20 Ride of Silence 5/23 Tour de Frankenmuth 5/24 Gran Fondo Di Thumb 5/25 Memorial Day Canadian Century 5/30 100,000 Metre T-Shirt Ride

Traverse City Port Huron Commerce Twp. Clarkston Kalamazoo Arcadia Harbor Springs Flint Spring Lake Frankenmuth Frenkenmuth Grand Haven Grand Ledge

Mt. Bike/Competitive Road/Recreation Road/Recreation Road/Recreation Road/Recreation Mt. Bike/Competitive Road/Recreation Road/Recreation Road/Recreation Road/Competitive Road/Recreation Road/Recreation Road/Recreation

mudsweatandbeers.com detroitrandonneurs.org nneurs.org flyingrhinocc.com kalcounty.com/parks/krvt endomanpromotions.com zoo-de-mack.com tourdecrim.org rideofsilence.org tourdefrankenmuth.com tourdefrankenmuth.com ocknroadcycle.com biketcba.org

100 Grand Bicycle Tour ADA Tour de Cure Milford Trail Challenge MI Mountain Mayhem Spring Classic Farm Daze Tour de Taylor Northwest Tour Sunrise Bicycle Tour Blue Water Ramble Pedal Across Lower Michigan Founders Lumberjack 100 National 24-Hour Challenge Mick’s Ride MSU Gran Fondo

Grand Rapids Ann Arbor Milford Boyne City East Lansing Mattawan Empire Alpena St. Clair Bridgman Wellston Middleville Jackson Grand Rapids

Road/Competitive Road,Recreation Mt. Bike/Competitive Mt. Bike/Competitive Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Mt. Bike/Competitive Road/Competitive Road/Recreation Road/Recreation

rapidwheelmen.com diabetes.org milfordchallenge.com michiganmountainmayhem.com msutriathlon.com tourdetaylor.org nwtour.biketcba.org lmb.org bluewater.org palmbiketour.org lumberjack100.com n24hc.org pandtfitness.com msugranfondo.com

Ride for our Heroes Mid Michigan Breakaway Bike MS Ride Michigander Bicycle Tour Holland Hundred Wish-A-Mile Bicycle Tour Women on Wheels Ride Tree Farm Relay

Warren Milford Cheboygan Holland Traverse City Mason Novi

Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Mt. Bike/Competitive

macombbike.com nationalmssociety.org michigantrails.org granfondoguide.com wishamile.org biketcba.org mcmba.org

JUNE 6/6 6/6 6/6 6/13 6/13 6/13 6/17 6/18 6/20 6/20 6/20 6/20 6/27 6/27

JULY 7/3 7/11 7/11 7/18 7/23 7/25 7/25

FEBRUARY 2015

www.healthyandfitmagazine.com • Healthy & Fit

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE

Bike fitting

Make sure your bike fits. by Ben Rollenhagen

reaking News: Riding your bike can be more enjoyable, and pain-free. Your bike just needs to ‘fit.’ Bicycle fit services are becoming very popular; many shops nationwide are taking advantage of this necessary service. Bike fits help all cyclists, from the casual rider to the professional athlete. A proper fit session will include the unique needs of the cyclist and adjust the bicycle accordingly. It consists of the latest methods developed by physicians, cyclists, and fit specialists. It begins with how the rider moves on the bike given their individual abilities, limitations, and previous injuries. With a quality fit, riders can be bio-mechanically efficient, balanced, comfortable, aerodynamic, and they’ll breathe more effectively and also prevent injury. Basically, a rider will use less energy and ride further, faster. Bicycle fitting has brought many people back into the sport, renewing a love for cycling lost to pain and discomfort. But beware, not all bike fits are equally effective or beneficial. Some bicycle fitting systems use only mathematical calculations to determine bike size with general body measurements or simple observations. The most beneficial fit systems will account for flexibility, riding style, riding goals, previous injuries, and strengths/ weaknesses. Quality bike fits are performed by certified fit technicians and can cost $200-$500. It’s a good value considering an improper fit can cause life-long injuries and rehabilitation or physical therapy can cost thousands of dollars. Or, consider the money wasted on a bike that is never ridden because of constant discomfort. Ben Rollenhagen, MA. is a professor of Phys. Ed. and Sport at Central Michigan University and a Specialized Certified Body Geometry Fit Technician. Contact him at (517) 349-8880 for questions or a fit.

Swimming (from page 18) somewhat true, but you also need to learn how to stabilize the lumbar spine and hips during rotation, while putting your upper body through rotation. This exercise can be tricky, but with practice, you will get it. I like the ½ kneeling position (on one knee). For the chop, your inside knee closest to the cable stack will be up, and you will be chopping from up to down. For the lift, your inside knee will be down and you will benefit from low to high. Make sure you keep your eyes and head on your hands at all times, your body stable, and only rotate at your upper torso. Two to three sets of eight-10 reps done with control.

The Turkish Get-up If you could only do one exercise to strengthen both the core and the shoulders, this would be it. You can do all the old-school rotator cuff work that you want, but if you don’t train stability, you won’t make much progress. Holding weight above your head is where it’s at.

Healthy & Fit • www.healthyandfitmagazine.com

• Start by lying on your left side, With your left hand grasp a kettlebell or dumbbell (15 lbs or less). • With the weight in your hand roll onto your back and press the weight straight up, like a bench press. • The right leg will go straight in front of you while the left knee stays bent with the foot on the ground. • Place the right arm on the ground to stabilize your body and use your left leg to help propel your body up off the ground. Do all of this while maintaining the weight up above you with the arm extended. • Next, take your right leg and kick it behind your body. If you can’t do this part of the Turkish Get Up then stop and go back to the pelvic post. Once the right leg is behind you from this lunge position stand while keeping the weight in the air. • Now reverse everything you just did and go back to the side lying position. • Do this as many times as you can until technique breaks down. Please don’t perform reps with poor form. Quality over quantity on this one!

FEBRUARY 2015

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE ROAD, MT. BIKE RACES AND RIDES DATE

NAME

LOCATION

EVENT

MORE INFORMATION

7/26 7/26

MI Recumbent Jamboree Black Bear Bicycle Tour

Ann Arbor Grayling

Road/Recreation Road/Recreation

wolverbents.org blackbearbicycletour.com

Komen Mid-Michigan Ride for the Cure Shoreline West Bicycle Tour Ore to Shore Mt. Bike Epic Maple Leaf Maybury Time Trial Skirts in the Dirt Tour de Lumberjack

Lansing Montague Marquette Cedar Springs Maybury Belmont East Tawas

Road/Recreation Road/Recreation Mt. Bike/Competitive Road/Recreation Mt. Bike/Competitive Mt. Bike/Competitive Road/Recreation

komenmidmichigan.org lmb.org oretoshore.com lmb.org mcmba.org skirtsinthedirt.com tourdelumberjack.com

East Lansing Milford Brighton Addison Big Rapids Three Oaks

Road/Recreation Mt. Bike/Competitive Road/Recreation Mt. Bike/Competitive Road/Recreation Road/Recreation

dalmac.org laborday30K.com nationalmssociety.org cramba.org lmb.org applecidercentury.com

Boyne City Brighton Thompsonville Kalkaska

Road/Recreation Road/Recreation Mt. Bike/Competitive Mt. Bike/Competitive

michiganmountainmayhem.com tourdelivingston.org endomanproductions.com iceman.com

AUGUST 8/1 8/1 8/8 8/15 8/15 8/23 8/29

SEPTEMBER 9/2 9/5 9/12 9/13 9/26 9/27

DALMAC Labor Day 30K Fat Tire Fall Breakaway Bike MS Ride Addison Oaks Time Trial The Angel Ride Apple Cider Century Tour

OCTOBER & NOVEMBER 10/3 10/11 10/17 11/7

Gravel Grinder Tour de Livingston Peak2Peak Mt. Bike Classic Iceman Cometh Challenge

FEBRUARY 2015

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Try microdermabrasion to revitalize your skin There’s nothing to be nervous about! by Kathy Kissman

ast year, I scheduled a full body (skin) exam with Dr. Marcy Street. I had neglected the exam for almost 50 years, and was starting to feel that maybe I was tempting fate by avoiding something that could be so important. Sure enough, after a very comfortable exam I found that I had squamous cell carcinoma (skin cancer) on the back calf of my leg. I was lucky: the cancer was in an early stage, and was removed by Mohs Surgery. Following the surgery, I returned to Dr. Street for a three month check up. She performed another full body exam, and found a couple other small areas where cells were changing, and could become cancerous. This time, she was able to “freeze” the cells by spraying a tiny direct stream of liquid nitrogen onto them (no

pain, a slight prickly feeling), causing the area to eventually scab and flake off. No surgery required. Now, I will return on a regular schedule, and expect to stay on top of any potential problem. I have become very comfortable going to Doctor’s Approach. I trust Dr. Street, and enjoy talking with her and her staff. Instead of worrying about the appointments, I look forward to them. I recommend her to family and friends, and stress the importance of full body exams to anyone who will listen. While I have been taking advantage of the medical practice, I have become interested, too, in what the Doctor’s Approach Med Spa offers to the community. And I am excited to tell you that I will be trying some of the procedures offered through the Med Spa, and will write about my experience in Healthy &

Fit Magazine. Buckle up; I’m bringing you along for the ride! In early February, I scheduled an appointment for Microdermabrasion with Mackenzie. Prior to the procedure, I met with her to better understand what would be happening, and to ask any questions that I had. She showed me the DermaSweep system that is used at the Med Spa. During the procedure, the esthetician moves a hand held device over the face, exfoliating and vacuuming the skin. The wand gently removes dead, dull cells, helping the skin regain tone, blood circulation, and improve collagen production. The process is then repeated, using the same tool to infuse soothing skin specific topical solutions into the deeper layers of the skin, nourishing the skin and leaving it looking softer and brighter. The procedure is ideal for the reduction of early aging lines, hyperpigmentation, uneven skin texture, photo damage from the sun, and acne scarring. I asked if my face would be raw or really pink after the procedure: would I be able to be around my family without looking like something was wrong? I was told that, if my face did turn pink, it would usually return to normal in less than an hour. I looked forward to the procedure. When I arrived, I was asked to lie down. A protective “shower cap” was placed over my hair and ears, and my face was thoroughly cleansed. Mackenzie, then, slowly moved the DermaSweep wand over my face using small strokes. I felt gentle suction. After going over the total area of my face, she attached a small (3” x 3”) pouch to the machine, that contained a sterile Vitamin C solution. She then moved the wand over my face, again using small stokes. This time, I felt a cool gel as she moved over the skin. At the conclusion of the procedure, she applied a green tea/hyaluronic acid solution over my face, massaging it into the skin. I felt like I was getting a lovely facial, and my skin felt wonderful. When I got into my car to drive home, I looked at my face in the mirror. It wasn’t pink. It looked perfectly normal, and it felt absolutely great! I was told to use a gentle cleanser and Hyaluronic Acid Ultra Moisturizing Serum sold at Doctor’s Approach, during my morning and evening cleansing. I will do the microdermabrasion again. It was a pleasant procedure, it stands to reason that it is good to exfoliate and nourish your skin, I like the way my skin feels, and think it was successful. In a future issue of the magazine, I will share my next Med Spa treatment.

The area’s only Mayo Clinic trained Mohs surgeon Meet Dr. Marcy Street, Medical Director, and the staff at

Doctor’s Approach

Doctor’s Approach Dermatology is a well-established, complete care medical and surgical dermatology practice. The practice has been known for providing excellence in care for 20 years in mid-Michigan and has a significant number of patients from all over the Midwest region. The Doctor’s Approach mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurturing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist and the only fellowship trained Mohs surgeon in the Lansing area.

CELEBRATING 20 YEARS OF COMPLETE SKIN CARE!

Accepting New Patients • Acne • Warts • Rashes • Eczema • • Rosacea • Psoriasis • Mohs Surgery • Skin Cancer Diagnosis and Treatment • Peels • Laser Hair Reduction • • Body Contouring • Hair Loss • • Anti-Aging • Microdermabrasion •

• Juvederm • Botox •

“With skin cancer in my family I cannot risk seeing a doctor who sees me as a number, Dr. Street cares. She and her staff listen and respect my concerns.” – Anonymous “I had squamous-cell carcinoma removed surgically from my scalp, and it went as well as it possibly could have. Dr. Street and her staff did a very professional job. I could not have asked for more.” – Ronald H “Excellent experience. I was seen on time. The care was personal and professional.” – Jean B.

2685 Jolly Road • Okemos, MI 48864 Office: 517.993.5900 DrsApproach.com

Health

A take on anti-vaxxers Science backs vaccinations. by Dr. Deb Loniewski

first saw the term, Anti-vaxxer in a healthcare blog; “Is there a cure for Antivaxxers?”Many are upset about these people who prefer to deny science and forgo vaccinations. Most individuals know and accept that vaccines are effective and safe. However, a 1998 study suggested a link between the measles vaccine and chronic bowel disease and autism. Reviews of this study, failed to confirm a cause-effect relationship. Still, we had 23 measles outbreaks last year and this year, CDC reports 121 cases in 17 states. We depend on herd immunity. When a critical portion of a community is immunized against a contagious disease (influenza, measles, mumps, pneumococcal), most members of the community are protected because there is little opportunity for an outbreak. Even those who are not vaccine eligible—such as infants, pregnant women, or immunocompromised individuals—get some protection because the spread of contagious disease

“A 1998 study suggested a link between the measles vaccine and chronic bowel disease and autism. Reviews of this study, failed to confirm a cause-effect relationship.” is contained. In an anti-vaxxer community, some are immunized but there is not enough to confer community immunity. Children should receive the combined measles, mumps and rubella (MMR) vaccine, one dose at roughly one year and second dose around five years or at 12 years of age. Adults should receive one dose and the recommendations for healthcare workers, college students and international travelers, is to receive 2 doses. With the measles vaccine, a person may not confer immunity with the first dose (95 percent develop antibodies), and may remain underimmunized. The second dose helps

catch those who fail to develop antibodies after one dose. Measles (rubeola) is considered one of the most infectious diseases. Millions of virus particles from respiratory droplets spread through the air when someone infected coughs or sneezes. The lingering virus is viable for up to two hours and 90 percent of people without immunity will become sick when exposed to the virus. Laboratory testing can help determine immunity status. Measles IgG blood tests measure the level of IgG antibodies. Scientists use gene-sequence data to determine measles virus origin and transmission patterns. No endemic measles virus in the western hemisphere, outbreaks occur only when travelers carry the virus from other countries. Ask your doctor if you need a measles booster; do it for your neighbor. Deb Loniewski, BSMT (ASCP) is a member of the Outreach Services team at Sparrow Laboratories. Reach her at (517) 364-7821.

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Fitness

Train your core

Listen up athletes! by Jason McCammon

e’ve all seen the infomercials. The ones with the muscular models doing a billion variations of crunches on odd looking contraptions. With high expectations some of us order the space-aged piece of plastic and metal with cool stickers. But, in just a few weeks, it becomes a door prop, a dog chew toy, or a dusty relic to be bargained off at a garage sale. It’s actually a good thing most of us do not use these products. While crunching variations may have their place with specific populations, such as body builders, the crunch is a very ineffective way to train the entire core. The traditional crunch, and all the unnecessary variations, mainly work just one of the muscles called the rectus abdominis. These are commonly called the “six pack” muscle. While no doubt this muscle is important, believe it or not, it takes a back seat to other muscles such as the TVA, obliques, QL and paraspinals. The key to understanding and then training the core (or any muscle) is to know its function. A muscles’ name and location are less important, unless you are a fitness pro, like me, or work in a health field. The top job of your core is to resist change. That’s right—when your core looks like it’s not doing anything, its doing the most important job. Think about it. When out on a bike ride are you bending and straightening your spine significantly? Nope. Swimming? Nope. How about picking up a heavy laundry basket full of wet clothes from hours of sledding? Nope. Still not crunching. In all these examples, the spine does and should move, but it’s not by a large degree compared to a crunching motion. You’d have to think long and hard to come up with a sport, or everyday movement, in which you perform a traditional crunch. All activities require the stability of your spine. This means your brain either does not want the spine to move, or wants it to move in a controlled manner. If you have poor spinal stability, then not only does the movement suffer (think slower times) but you also greatly increase injury risk. Having a weak core means the body must compensate by building myofascial adhesions, over-using muscles (piriformis syndrome anyone?) and creating hyper-tonic or always tense muscles. Further, when certain areas of the spine end up with excessive movement, this can lead to conditions like arthritis or herniated discs. My top choices for training the core properly are plank variations (knees bent, tail tucked!), Pallof presses and reverse crunches. Of course, everyone is unique and these may not be appropriate for you. The ideal way to learn to train your core effectively is to hire a skilled trainer who can teach you the right movements for your specific goals and situations. Jason McCammon, B.S., NFPT-CPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com

MARCH 2015

www.healthyandfitmagazine.com • Healthy & Fit

Health

The message on massages It can benefit your mind and body. by John Lawless

assage therapy has many benefits for our health, but one aspect that is not talked about often is how it is helpful for our minds. One of the first physical experiences that we have in this world is that of being held and touched in a loving way when we are born. Our minds have evolved to release tons of endorphins and neurotransmitters that make us feel happy and safe when we are touched in a positive way. Massage is an amazing way to feel cared for and to create a sense of emotional well-being. The sense of safety that is created when we allow someone else to take care of us is extremely important especially when we hold scary emotions beneath the surface. When we feel this sense of safety, it allows our minds the space to properly work through and process uncomfortable thoughts and even traumatic events that we might not normally allow ourselves to fully release.

It is also not uncommon for someone to hold their body in a particular way because of past experiences and conditioning. For example, think of a child who is yelled at often as a kid and made fun of at school. They learn from a young age to hunch their shoulders forward and to hang their head low. Because of this holding pattern, they might have extremely tight muscles in their neck that cause headaches when they are older. Massage helps us to become aware of

our bodies, how we hold them, and where we are tight. Massage loosens the muscles that cause us pain and allows us to carry ourselves with a new sense of relaxation and self-esteem. So go get yourself a massage and be happy! John Lawless is a licensed massage therapist at the Center for Therapeutic Massage in Okemos. Reach him at (517) 526-4967.

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MARCH 2015

Boomers

Be super successful

Transitioning into your next phase of life is important. by Tom Matt

e Boomers have this dilemma: work hard your whole life and then what do we do? Go relax, is conditioning that was sold to our parents (I like to call them the Superior-Seniors). This is not going to work for Middle-Living Boomers. Think about this: not giving up is a precursor to winning. Looking into the next 30, 40, maybe even 50 years with renewed power and energy is the goal. Having a renewed sense of purpose, believing anything you ever thought possible is achievable. Why then do we sometimes marginalize, disregard and disrespect our own experiences? I believe it relates to experiences with past generations—the conditioning sold to mom and dad. Retirement was the golden ticket. Their belief was, how could 30 years of experiences be of value to anyone? I’m old. Today the statement is how to best utilize your talents, and share them, because I add value!

“Success is liking yourself, liking what you do, and liking how you do it.”

-Maya Angelou

Cognitive dissonance is created by inconsistent thoughts, beliefs, or attitudes leading this harmful feedback loop I call the Negative Energy Tornado; it also fuels limiting beliefs. Wasting valuable experiences and human capital is simply that, a waste! I for one am done with that kind of thinking, I believe in positive transition and the ReFirement Zone. Let’s develop a positive external image and attract new and exciting people into our lives! Self-improvement and positive expectations can begin at any time and any age. Transition can be enhanced by accepting these beliefs: • Overcoming setbacks builds

toughness, character, experience, empathy, confidence • Associate with winners • Stay socially connected • Work on your bucket list • Never complain about how life is not fair • Admitting insecurities and anxiety is a strength • Not trying something new guarantees failure • Focus on what you can do, not what you can’t • Vulnerability is normal I welcome your comments. 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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www.healthyandfitmagazine.com • Healthy & Fit

Kids

Encourage activity

Some things to have your kids do to be active. by Kim Neir

e all know, living in pounds so I encourage him to drink 45 Michigan, that the ounces a day. winters can seem to last forever. It can be a Here is a list of fun outdoor activities: challenge to get our • Snowboarding children active but there • Skiing Learn more about the are several things to get them off the • Ice skating Conquest Health & Fitness couch and active. It is just as important, • Build a snowman Foundation and its upcoming if not more, to encourage physical • Make a snow fort events at activity in the winter. Lack of daily • Sledding chffoundation.com physical activity, combined with poor Youth Advisory Council ApplicationHere is a list of fun indoor activities: eating habits, can lead to being overweight. • Kids yoga ber in the winter is hydration. We all Although the CDC, in a recent report, • Wii sports games think about drinking enough water in To are be completed Youth Advisory Council applicant: said US child obesity rates dropping, by the • Build an indoor obstacle course the hot summer sun but it is just as the rates are still alarming. An impor • Indoor scavenger hunt important in the winter to keep our Contact Information tant aspect of curbing this problem is • Dance party bodies, in the dry cold of winter, encouraging our children to be physi • Circuit with jumping jacks, sit-ups hydrated to perform properly. Name__________________________________________________________________ cally active and to eat healthy foods and push-ups Oftentimes side effects of being year-round. Address________________________________________________________________ dehydrated can mirror flu symptoms, so Following is a list of fun outdoor and it is incredibly important to stay City, State, Zip___________________________________________________________ indoor winter activities to encourage Kim Neir is the Executive Director hydrated. your children to stay active. of Conquest Health and Fitness Phone __________________________________________________________________ Challenge your children to drink at Moreover, many park and recreation Foundation. For more information Gradeactivities Level _____________________________________________________________ least half their body weight in ounces a about the Foundation, visit centers have planned winter day. www.chffoundation.com for area youth. Date of Birth ____________________________________________________________ For example, my son weighs 90 Another important thing to rememEmail Address __________________________________________________________ Parent/Guardian Name ___________________________________________________ Parent/Guardian Contact __________________________________________________ Is at least one parent/guardian aware that you are applying for this council? [Yes / No]

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MARCH 2015

Mind

Easing the cycle of anger Neurofeedback can help. by Gretchen Morse

re you quick to anger? Getting cut off in traffic… being stuck on hold…kids yelling…all of these can set off a cycle of anger. Anger cycles begin with a trigger, which causes an internal reaction. This reaction can intensify into a peak, which can range from uncomfortable internal feelings to violent outward acts. If the anger is not examined appropriately, it will cycle back into more reactions to small triggers, and one’s tolerance for such triggers can diminish. A “short fuse” can be the result of environmental, cultural, psychological and medical factors like genes, head injury, hormonal and other chemical imbalances. Some experts in clinical psychology and Neurofeedback view a quick or excessive anger as a type of sub-clinical “seizure activity”; in other words, a small or even innocuous trigger can create an overwhelming brain and nervous system response. Panic, impulsivity, and some types of headache

can sometimes be viewed similarly. While it’s important to look at all of the varied factors involved in the anger cycle, Neurofeedback can often offer help. The Neurofeedback process aims to calm the brain and nervous system, which can help a person become less-reactive. Ideally, environmental and emotional triggers then become more tolerable. Some Neurofeedback clients state that they notice a little bit of “space” opening up between an event and their response, giving them time to think, thus respond differently. Other clients have reported that they realized later after a situation happened that it rolled off them more than a similar previous event. Both scenarios offer space for more self-reflection and better outcome from the anger cycle. How can Neurofeedback help? Well, one type of Neurofeedback, the LENS, measures and calculates brainwaves many times a second. It then sends a tiny signal (similar to but much weaker than a cell phone signal) to the brain. This signal

“I

is received and interpreted by the brain in various ways, and the brain ideally gains strength and flexibility as it integrates and re-groups around this tiny event. A stronger and more flexible brain can help us better manage events that previously triggered strong emotional and/or physiological response. Believe it or not, anger is a useful emotion for us. It helps us to know when we are being hurt, and alerts us to take an assertive action of protection. However, if your anger cycle speeds you past effective and skillful responses, Neurofeedback may be a way to slow down its impact and help you find a gentler way to ride. 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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Food

Eating out with allergies Is it possible for this to happen? by Gina Keilen

ccording to the National Restaurant Association, the average adult buys a meal or snack from a restaurant almost 6 times per week. In the past 40 years, the average person spends about 12 percent more of their budget on food eaten away from home. This could be due to a number of things, including a shortage of time, celebrations, or the lack of desire or knowledge to cook. Eating out lets you sit back and put your meal into the hands of someone else. However, this can be anything but relaxing if you are one of the 15 million Americans with a food allergy. Research suggests close to half of fatal food allergy reactions are triggered by food consumed outside of the home. Eight foods account for almost 90 percent of all food-allergic reactions (dairy, eggs, fish, peanuts, seafood, soy, tree nuts, and wheat). Since there is no cure for allergies, strict avoidance is necessary. With the high risk, is it possible for those with allergies to eat out? Chef Matt Wilson at The State Room in the Kellogg Center was motivated to make it so. For the past 4 years, The State Room has offered special gluten free as well as vegan menus. “We were having problems creating dishes on the fly for special dietary requests, that met our standards of high quality. With creating the specific menus, we can better accommodate those with dietary needs,” says Chef Wilson. This is helpful for people like Amy Rohrbach, who has been gluten free for eight years. “Eating out is a rare treat for me. I usually start by checking the restaurant’s menus or calling to see if they have a gluten free menu,” she says. “I’m usually limited to the same five or six restaurants.” While many ask about a gluten free menu before dining out, Chef Wilson notes it’s still not something they expect. “It’s such a pleasant surprise for them to have an entire menu they can order from and to be able to do so in a way that doesn’t make them feel uncomfortable around others.” As the prevalence of food allergies increases, restaurants are becoming

Some helpful tips: • Plan ahead by looking online for menus, ingredient lists, or websites such as allergyeats.com or findmeglutenfree.com for accommodating restaurants. • Choose a time to visit when it’s not going to be too busy so you can have more one-on-one attention and fewer distractions for the staff. When you are there - • Don’t be embarrassed to ask questions about ingredients or preparation techniques. • Avoid fried foods as the restaurant may share fryers. • The simpler your dish, the easier it may be to ensure your safety. Afterwards -• If you have a good experience, let the restaurant and others know. more aware and prepared to deal with them. Chef Wilson starts with training. “We train our cooks and team about cross contact and the importance of how to prepare our special menu items. These dishes are handled carefully to ensure no cross contact occurs that may jeopardize the safety of our guests,” notes Chef Wilson. Many restaurants post their ingredient information and have substitutions that can be made to ensure safety. For example, Noodles & Co. has gluten free noodles and Georgio’s, Jimmy’s Pub and Pizza House have gluten free pizza crusts. “Substitutions are very helpful. Mostly, I appreciate them offering a gluten free bun or bread,” notes Rorhbach. “Sometimes I’ll ask about the brand to make sure, or with the limited brands available, I can usually recognize the product so I feel like I can trust it. I’ve also asked to see a package.” Along with the online information, Janet SchislerLulloff and her family utilize apps.

Healthy & Fit • www.healthyandfitmagazine.com

“When we arrive at the restaurant, we double check the information we found. There are even apps that give suggestions worldwide, which was helpful for our recent trip to Scotland.” Some restaurants, such as Chili’s, have invested in Ziosks, which are tabletop ordering systems. Using this system, guests can see ingredient lists and find menu items that fit various dietary needs or restrictions. “We were getting questions daily about our ingredients and while our team is knowledgeable, we thought it’d be best to get the information directly to our guests,” says Aisha Fletcher, Public Relations Specialist with Chili’s. “Guests can immediately access allergen information from these devices.” Red Robin offers their Customizer Hub where guests can select different combinations of ingredients to customize meals to fit their needs. The increased awareness and precautions for allergens are allowing people who never thought they could eat out again, to experience the luxury.

MARCH 2015

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Healthy & Fit Magazine March 2015: Greater Lansing edition

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