Healthy & Fit Magazine May 2018 edition by Healthy & Fit Magazine

Healthy & Fit MAY 2018 HEALTHYANDFITMAGAZINE.COM

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Just Imagine! Experts share tips to help ignite your creativity

Vaping Dangers E-cigarettes addicting to teens

Healthy Feet Good health starts with your soles

Meet Moms We feature plenty of healthy moms. Check it out! Sheli Zakora

Sheâ&#x20AC;&#x2122;s a busy mom who makes sure she stays fit

Thursday, May 31 - Sunday, June 3 Thursday, June 7 - Sunday, June 10 For more information go to

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IN THIS ISSUE

MAY 18

Contents MAY 2018 | VOLUME 14 | ISSUE 2

Fit Features P10-11 Sandy Sellers Krystal Siminski Graham Turner Ashley Wohlscheid On the cover: Sheli Zakora Photo credit: Erica Spencer Photography

Fit Features | P11

Editorial P12

Success! Allison Dunlap Read about her fitness journey and how she lost 170 pounds

P13

Have a healthy summer Celebrate summer with these healthy tips

P14

Root canal therapy Why it’s sometimes necessary

P15

A silent killer It’s time to educate yourself on what causes heart disease

P16

Do it right! Here’s a review of the correct form for some of your favorite workouts

P18

Vaping dangers E-cigarettes prove to have addicting effects with teens

P20

Good sleep is important Survey reveals that Americans need to prioritize sleep

P21

Noisy jobs and your health High blood pressure, cholesterol associated with noisy jobs

P22

How to spark creativity Research reveals keys to unlocking innovation

P23

Happy, healthy feet Good health happens from the ground up

P24

Motivation for meditation Freeing your mind can do wonders

P27

Travel troubles? Avoid road rage with these tips

P28

Poor posture Why it’s important to straighten up

P30

Metabolism myths Metabolism facts and fiction to get you in top form for the summer

Heart | P15

Have an idea for a story? Would you like to have your business receive magazines for you and your coworkers? Please contact us at 517.599.5169. We look forward to speaking with you!

www.healthyandfitmagazine.com

Vaping | P18

Team

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Playmakers

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Join Team Playmakers for coached group training!

Run, Walk & Move easier and healthier!

INFO & REG: playmakers.com/teamplaymakers

FREE CLINICS INFO & REG: playmakers.com/goodform

2018 EVENT CALENDAR Playmakers & T R A I N I N G CA L E N DA R Premier Events FUN RUN SERIES

Join us for a year

FUN RUN SERIES

of exciting events, including fun run/walks each month and

Fun Runs

FITNESS FOUNDATION

Location: The race is on Central Park Drive. Check in at Central Park Pavillion, 5151 Marsh Road, Okemos, MI 48864

August 19 Haslett

June 29 Okemos

No fee online registration: www.Playmakers.com/mile (Donations can be made at this link)

Charity Partner: Donations benefit Meridian Township's Meridian Cares Fundraising Campaign

TEAM RELAY

F I FTH TH

Central Park Pavillion, Okemos 2018

MILE LOGO

Friday, June 29, 2018

C A PIT

MMeridian ERIDIAN

Jun. 21, Jul. 26, Aug. 23 Lansing Area

RUN

One Fun Run Each Month Lansing Area

mile to half-marathon!

premier events from one

CIT Y RIV

September 23 Lansing

Friends and Family Pricing: Take $5 off each registration when registering 4 or more participants at once Race Swag: Each participant will receive a t-shirt at check in Events, Start Time and Event Day Check in (Please note specific times to ensure events start on time):

Sunday, Feb 11:0

Children’s Mile (12 and under)- Starts at 7:05pm. Check in no later than 6:35pm

PLAYMAKERS

HColiday lassic

Stroller Mile Run/Walk- Starts at 7:20pm. Check in no later than 6:50pm

Dog Mile Race Run/Walk- Starts at 7:35pm. Check in no later than 7:05pm 1 Mile Walk- Starts at 7:50pm. Check in no later than 7:20pm

Chippewa Middle

1 Mile Women's Seeded- Starts at 8:10pm. Check in no later than 7:40pm 1 Mile Men's Seeded- Starts at 8:30pm. Check in no later than 8:00pm

• 1 & 2 mile walk Awards: to top 38k in run/walk each age group

5K RUN/WALK

FITNESS FOUNDATION

Age Groups: 13-18, 19-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 & over

December 24 September 30 MSU Campus Haslett For Women's and Men's seeded Heats: Estimated mile time

Information: www.Playmakers.com/mile

- - - - - - - -- - - - - - - - - - - - - - - - - - Fill out Information Below - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Name: _______________________________________________________________________Birthdate__________ Email: ______________________________________________________________Gender:

February 3, 2019 Okemos No fee online registration: www.Playmakers.com/SB5K (Donations can be made at

Location: Chippewa Middle School - 4000 Okemos Road, Okemos, MI 48864 Charity Partner: Proceeds benefit Okemos School's Chieftain Challenge

Friends and Family Pricing: Get $5 off each registration when registering 4 or more p For information and registration, visit

T-shirt Size: YS YM YL S M L XL XXL

www.playmakers.com/premier

Adult Event fees: $15 thru Mar 21; $20 thru June 3; $25 thru June 27; $30 thru June 29 Stroller Mile Run/Walk

Dog Mile Race Run/Walk

1 Mile Women's Seeded

1 Mile Men's Seeded

1 Mile Walk

Children's Mile (age 12 and under): $10 thru Mar 21; $15 thru June 3; $20 thru June 27; $25 thru June 29 Take $5 off each registration when registering 4 or more participants at once. Staple and submit registrations together

Packet Pick-up: Saturday February 2, from 10am to 4pm at Playmakers Race Swag: Each participant will receive a stadium blanket

Age Groups: Elementary/Middle School Division 13 & Under; High School Division 14 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 & over

Awards: Overall, Master, & Grand Master, top 3 in each age group Information: www.Playmakers.com/SB5K

2299 W. Grand River Ave., Okemos • 517-349-3803 • www.playmakers.com ______________________________________________

Total Enclosed: $____________________

Checks payable to: Playmakers Fitness Foundation Mail to: Playmakers attn: Meridian Mile, 2299 W Grand River Okemos 48864 RUN. WALK. LIVE.

Waiver of Liability: (If participant is under 18 years of age, parent or guardian signature is required) I believe I am physically fit for the event. In consideration of your accepting this entry form, I, intending to be legally bound, hereby for myself, my

Name: _______________________________________________________________

Email: _______________________________________________________Phone: _

ABOUT US

MAY 18

Our contributors May 2018

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.

Ryan Haughey B.S. CPT - ACE, SASTM Ryan is the fitness manager and personal trainer at the University Club of Michigan State University. Reach him at 517.353.5113.

Tom Matt

Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.

Alison Bradow

Alison is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656.

Kimberly Whitfield

Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.

Eric Eby, DDS

Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.

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Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.

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over 25, and suffer from migraines these are facts you must know.

Are Headaches Controlling Your Life?

with friends, and not have to worry that your achesIfis tough. you suffer from migraines you time. must know. headache will hitthese you atare justfacts the wrong

We’re running aI want special offer for those to get14-day rid of the headaches.” ng miserable, irritable, Living with headaches is tough. Imagine being able to live lifeNovember like a normal suffering with person headaches. Until han youDay really are. The again, pain free and without headafter day of being miserable, irritable, 30th, $49 get --you we being all able the to playservices with your kids, that your friends and looking a lotand older than you really are. will aches enjoy time with friends, and not have to frustrationgoing of knowingnormally that your friends charge new patients $260! nd whatTheyou’re worry that your headache will hit you at just and family don’t understand what you’re going through.

the wrong time. We’re running a special

14-day offer for thosegive suffering with our Why would we practically away headaches. Until May 31, $49 will get you all Add this to doctors’ visits,services? MRI’s and CTBecause patients tell us too ts, MRI’s and CT scans the services we normally chargeoften… new scans -- which only come back with patients $320! “normal” results. k with “normal” results. “I only wished IWhy hadwould found you sooner” we practically give away our And that’s not all... trying one medication services? Because patients tell us too often... after another, feeling g one medication afterlike you’re on a merry-go-round of drugs.This happens so often, we decided to do ou’re on a merry-go“I only wished I had found you sooner” something about it and run this ad. Just call It’s enough to make anyone want to scream! This 30th happensand so often, we decided do before November here’s what to you’ll something about it and run this ad. Just call get… ELSE, DO NOTHING before May 31 and here’s what you’ll get... one wantIFtoYOU scream!

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• An in-depth consultation about your ï An in-depth consultation your 1) Approximately 22 million women headaches where weabout will listen...really OTHING areELSE, affected by migraines in the U.S. listen...towe the details your unique headaches where will oflisten…really situation. THIS: listen…to the details of your unique 2) Medical science has discovered that • A complete neuromuscular and skeletal situation. most headaches are caused by damion women affected examination of the head and neck so agedare structures around the neck like we can find the problem. d States.joints, ligaments, muscles, and cervical ï A complete neuromuscular and skeletal discs, all of which have complex nerve • A full set of specialized x-rays to deter- endings. examination ofmine theif posture head or and neck so we scovered that most joint problems are FDQ ĆQG WKH SUREOHP contributing to your pain ... (NOTE: 3) structures Research has proven certain natural damaged These would normally cost at least $200). treatments have great success with ts, ligaments, muscles, headaches, even better than massage full set • A ofthorough specialized x-rays to which have andcomplex medications, with noï sideAeffects. analysis of your exam and determine if posture or joint problems are x-rays where we’ll map out how you Why not get rid of those debilitating tocan get rid of your headaches These once and contributing your pain … (NOTE: headaches today? Read the full facts for all. ertain natural on this treatpage! would normally cost you at least $200). s with headaches – even • A special report that you can take with you revealing what is happening inside medications – and with ï A thorough analysis oftheyour exam and you to cause headaches. I’m Dr. Jean-Guy Daigneault. Dr. Denise where we’ll map out how you can Rassel and I have been helping x-rays patients with Could this drugless treatment be the neck tension, headaches and migraines live get rid of your oncesolution? and for all. keyheadaches to your headache debilitating headaches pain free for years now.

on this page!

Numerous have take shownwith the benefits Every week we hear howï women suffer report A special thatstudies you can you of spinal adjustments with headache from severe headaches – statements like... revealing what is happening inside you to patients. • “I feel like my head is in a vice. ” cause the headaches. gneault. Dr. Denise The Boline Study • “My eyes hurt and I feel so drowsy.” helping •patients “I have to with lay down.” This study compared two Could this”drugless treatment begroups the of key to • “I’ve had migraines childhood. es and migraines live since headache patients, half went for chiropractic • “Muscle tension in the neck and pain your headache solution? into the shoulders.” adjustments, and the other half took amitriptyline, a medication often prescribed for the They suffer tell me they’re sick and tired of treatment of severe tension headache pain. 1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI ow women from jumping from one headache medication to After with six weeks, researcherspatients. found that spinal adjustments headache tementsthelike… next. Here’s what I hear... chiropractic patients experienced almost no side effects. “I am tired of being looked upon as someone The Boline Study s in a vice. ” who is only out there to get medicine. I only only the chiropractic patients continued want RELIEF. feel so drowsy. ” I don’t know why that is so hard And to report fewer headaches when treatment for people to understand. I don’t want to be This study two groups of treated badly anymore. I want to get help, and compared ended.

since childhood.” the neck and pain into

headache patients, half went for chiropractic adjustments, and the other half took

Recurring Hea Are Not Normal

The Duke Study

No question… if Medical having headache experts something is concluded that spinal Painmanipuis your bod lations resulted ofalmost telling you som in Discover the drug-free, pain-free, is wrong. (No immediate natural treatment for getting rid of improvement you have a lack headaches. for headaches. medication). Find Patients the alsodrug-free, had significantly side Discover pain- fewer effects and longer-lasting reliefSUREOHP DQG Ć[LQ of headaches free, natural treatment for than a commonly prescribed medication. getting rid of headaches. got to be top p Recurring Headaches Are Not Normal Call today… No question... if you are having headaches then something is wrong. Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication). Finding the anytime problem andbetween fixing it has got Call theto hours be a top priority! Call today ...

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risk and gain. Call today and we can get start You have little risk, and a lot to gain. Callx-rays as your consultation, exam and today and we can get started with your WKHUHèV DQ RSHQLQJ LQ WKH VFKHGXOH 2XU consultation, exam, and x-rays as soon as there’s an opening on our schedule.Family Our called Rassel-Daigneault Chiro office is called Rassel-Daigneault Family DQG \RX FDQ ĆQG XV QH[W WR )5$1'25 Chiropractic and we have TWO convenient locations: Frandor/ and Okemos. Wendy’s… 537Lansing N. Clippert, Lansing or f Sincerely, convenience at our Okemos location a Dobie Rd. Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

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Call today. We may be able to help y

PUBLISHER

BY TIM KISSMAN

Being healthy isn’t complicated, but it can be a challenge

ant to know the secret to a healthy lifestyle? Make the right decision. That’s it. It’s that easy, really. We can print a 300-page magazine featuring tips, tricks and secrets from the stars about ways to look and feel better, but my bet is that if you’re reading this, you probably know them all. Let me show you what I mean. • Eating one hamburger? Probably OK. Eating two? No. • Eating fresh vegetables? Yes! Dipped in ranch dressing? No. • Going out for a walk? Yes. Choosing to sit on the couch? No. It doesn’t look tough when you’re sitting there reading it, but it is. It’s easy to get caught up at barbecues, work events, or other life occasions where great tasting food is featured. But once you get the hang of the basic concept of eating less, eating smartly and moving as much as you can during the day, it gets easier. Sure, there are grey areas. But to feel better you must make the smart choices. Eventually, you can get to the point (and it’s actually quite fun) where calories and nutrients can make a difference, but for the basic idea of feeling better, it’s really common sense. Let me show you a few more choices that I’ve figured out.

• Eating grilled chicken? Yes. • Eating a plate of fries? No. Eating onion rings? No. • Chips? Unfortunately, no. • Pop or other sweetened drinks? Not necessarily? Water? Yes

I’m currently down 60 pounds from this time last year, and I feel great. I golf in a league and the first question I heard when I got off the course was about how I lost so much weight. No one even cared about the score I shot. (Thankfully. April golf is not kind to me. I shot a 50 on nine holes). My diet has changed incredibly over the past six months, as well as my relationship with food and exercise. The best way to describe the way I’ve learned to eat is the 80/20 rule. I eat as smartly as I can, 80 percent or better, most of the time. I allow for some poor choices because life does happen. To pass up a piece of birthday cake is a sin, isn’t it? Or to not have a beer with a long-lost friend? You just can’t eat the whole cake or finish that six pack. • Mozzarella sticks? No. Chicken wings? No. • Turkey? Yes! Buffalo? It’s so good. Yes! • Tacos? Maybe a couple. One-pound burritos? No. Here’s the last part of what I’ve learned. It took a long time to get to the point where I was feeling unhealthy enough to make smart choices, so don’t expect miracles overnight. It doesn’t work that way. I read articles about movie stars that shred weight in a remarkable amount of time to look good for roles. I don’t believe it. Or if they pull it off somehow, it won’t last. I believe in the 80/20 rule for a lifetime. Not a quick fix. Enjoy the issue!

www.healthyandfitmagazine.com

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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, 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.

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SUCCESS! ON THE COVER: Sheli Zakora Sheli Zakora, 41, of Grand Ledge, is an office manager at an insurance company and part time real estate agent. As the mom of two active daughters who participate in sports, and a career woman, she’s found working out and being healthy is a great balancing force in her life. “Working out is a huge stress reliever for me,” she said. “It also builds my confidence, knowing that I am taking care of my body. All in all, it helps me mentally and physically.” She said she tries to change her workouts every couple of months, but her routines keep her moving in the right direction. They consist of a mix of cardio on a treadmill, weight training with free weights and plenty of ab work. She said her diet isn’t rigid, but she makes sure to eat as healthy as she can, as much as she can. “I am conscious about what I eat but I also allow myself to splurge on weekends,” she said. “I am mindful to get my water in every day (I mix in 2 capfuls of Apple Cider Vinegar) and am usually eating fish or chicken, salad, veggies, and fresh fruit.” She said if she’s faced with the urge to make unhealthy food choices, she makes sure to ask herself if it’s worth it. “I remind myself how far I have come and how hard I work out, and I don’t want to cancel that out!” She said if she can live a healthy lifestyle and feel healthy, anyone can. “For those starting out please remember that results will come,” she said. “It takes patience and persistence, and believe me, I have a hard time with both of those so if I can do it anyone can!”

Nikki Racine May 2017 cover

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Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.

Sandy Sellers Sandy Sellers, 35, of Haslett, is a registered dietician and blogger (check out gringigglegrow.com) who makes sure to put a strong emphasis on being healthy. “Honestly, exercising has helped me combat anxiety and depression at different points in my life,” she said. “Working out, running in particular, gives me time to process my thoughts and quiet my mind. I love competing with myself - can I run farther, can I run faster?” Sellers said she loves to run and has recently found yoga and strength training to be benefiting, too. “Running has shaped my life and my career in the most amazing way possible,” she said. “I also love yoga for strengthening, stretching and mental health. The majority of my workouts are at home, using free online resources. Most often my in-home workouts happen during nap time. My runs now often include my newest partner, Lily, (8-months). But I love attending classes when I am able to.” She said she attempts balance in her diet as much as possible. Even as a registered dietitian, that can mean making some tough choices. “Nothing is off limits - if I want a cheeseburger and fries, I eat it,” she said. “I just don’t eat it every day. I do my best to plan ahead and have healthy foods available all the time to make the healthy choice the easy choice. If I invest an hour on the weekend to roast a bunch of vegetables, hard boil eggs and prep a few simple things, it makes the rest of the week that much easier, food-wise.” She said she’s still recovering from the birth of her daughter but hopes to run a half marathon this fall and another full marathon by the time she turns 40. Her advice for others: “Start small,” she said. “Go out for a walk. If you feel inspired to jog a few steps, great. If you don’t, great. The most important thing is that you are moving your body.”

www.healthyandfitmagazine.com

FIT FEATURES Krystal Siminski As a chiropractor, Krystal Siminski, 35, of Williamston, knows how beneficial it is to work out. “The perfect combination of doing what you have to do and doing what you love to do is what it takes to really live a healthy life,” she said. “Working out is just one of those things you have to do. It fuels your body and helps you to regenerate healthy cells while building energy. It’s important to understand that exercise is crucial for more than a good looking body.” Siminski’s workouts are quick due to a busy schedule, usually a series of short exercises for a number of rounds that don’t last for more than a total of 20 minutes. “My workouts consist of High Intensity Interval Training,” she said. “In the summer I love to paddle board, skateboard with my husband, ride bikes and just stay active while having fun.” She makes sure to eat a clean diet, limiting carbohydrates and cycling ketogenic for health benefits. “I work on nutrition daily with patients, and practice what I preach,” she said. “My food revolves around gut health and hormonal balance. I always find healthy ways to make things that I love, such as pizza!” She said living a healthy lifestyle is essential for everyone. “Fitness is a key piece to living healthy,” she said. “When you understand what is happening at the cellular level, you start to look at exercise differently. It stops being something superficial and becomes something scientific. And the physical body changes are a bonus. Continuing to do things you love also helps you to stay healthy, and dancing is something I’ve always loved. Age is just a number. We were designed to move!”

Graham Turner Graham Turner, 36, of Lansing, has been a natural athlete his entire life so it makes sense that he earns his living as a personal trainer, with a passion for body building. “It became an option for income because I was spending all my time weight lifting with my friends,” he said. He explains that he’s constantly developing his body through hard work and dedication — knowledge he shares with clients. “For the last three years my training has morphed into respecting a principle of reciprocity, improving my relationship with gravity by working to become more explosive, fluid or efficient, and preventing or healing previous injuries,” he said. Like most, though, his diet is always in flux. He said he eats a healthy diet as much as he can, practicing fasting, drinking plenty of water, but he does struggle with a sweet tooth and has challenges due to food allergies. “I maintain a healthy understanding that as long as eating nutritionally poor foods does not become frequent, there is no need to feel guilty about my eating,” he said. “My understanding of the principles of circadian rhythms seems to help me achieve the best balance between fueling and recovery for my body. Moving into the future it’s my hope to continue to improve my movement, not losing steps, instead gaining them. The key to longevity lies somewhere between two exponential extremes, finding your balance for your life is a journey worth pursuing.”

Ashley Wohlscheid Grand Ledge’s Ashley Wohlscheid, 35, has a clear vision when it comes to her purpose of living a healthy lifestyle: She wants to be the healthiest version of herself for her family and her own needs. “Focusing on fitness has improved my overall quality of life in so many ways,” she said. “I have more energy, sleep better, and feel stronger and healthier than ever!” She said she works out six days a week, mixing up High Intensity Interval Training and other classes at Ledge’s Sweat Shop. “The classes are fantastic and have encouraged me to stay on track.” She said her diet is constantly in flux. She focuses on eating as many fruits, vegetables and healthy proteins as possible — which isn’t always easy. “This time of year, the best thing I can do to overcome the urge to eat poorly is remember that swimsuit season is right around the corner and my 2-year old daughter loves the beach!” she said. Wohlscheid, who is a business manager, said being in shape is part of her long-term goals. “My goals are to continue on my path to a healthier lifestyle while becoming a successful business owner, becoming a certified fitness coach, and being the best mom and wife while helping motivate others to be the best version of themselves.” Her advice to others: “Find something you enjoy and make it a habit. Push through the difficult beginning, keep going, and do not get discouraged - the results will follow.” www.healthyandfitmagazine.com

SUCCESS! Allison Dunlap Allison Dunlap, 37, of Riverdale, is a registered nurse who decided to make positive changes in her life to keep up with her three young children. In order to do that she needed a healthy body. So in March 2011, tipping the scales at 340 pounds, she started making healthy decisions. Now at 170 pounds, she’s run triathlons with her kids and is feeling better than ever. This is her story. What was your goal when you started your fitness journey? My goal was to be able to play with my kids. Now that I’ve lost weight, I am more physically fit in ways that I didn’t even know were possible. I can actually play WITH my kids! In my new body, I can move in ways that I couldn’t even imagine before. When you are as out of shape as I used to be, you can’t even see how you are constantly settling for less and less.

BEFORE

Allison Dunlap

AFTER

Before: 340 lbs After: 170 lbs. Height: 5’10”

How did you start your journey? When I weighed 340 pounds, I found it easiest to start with something fun and tried The Biggest Loser game on the Wii. This progressed to a more typical workout routine that included strength training, mostly using my own body weight, and eventually to cardio. I started walking 5Ks and actually placed in my first official walking 5K. From there I starting wogging (walk/jogging) which somehow got me to triathlons! I completed two triathlons when I weighed 250 pounds and had a blast! My current workout routine includes long brisk walks outside three to four times a week with my husband and at least a 30-minute DVD workout in my living room mixing cardio and strength. My kiddos are a big part of that DVD workout. They keep me motivated, keep it fun by laughing and joking and most importantly count down time left on a move that I need to push through! How is your current diet? I have learned a lot about, and adjusted, my nutrition as I needed. I started by paying attention to serving size, which was eye opening for me! Then I focused on what I was eating, learning about macronutrients and daily ratio goals, not worrying as much about calories. I used MyFitnessPal to help me track this. One big change I made was the commitment to no fast food. As a family, we decided that for every month we didn’t eat fast food we would reward ourselves with a non-food reward. The first month we went to the circus, then a movie, then a water park. At first no fast food was HARD!!! But after a few months, and a few fun rewards, it was easier. Now, fast food isn’t even the idea of a craving.

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How do you deal with days you don’t eat well? It’s not cheating when you follow a healthy nutritional diet 80-85 percent of the time. Treating myself, or “cheating” doesn’t always mean eating something unhealthy. Don’t get me wrong, I LOVE baked goods! And so, when I want something, I have it — but just that one, or part of that one, and then I move on. One trick I used in the past to help overcome food urges was dubbing Saturday as dessert Saturday. Want something sweet after dinner on Wednesday? Nope, because I’m going to treat myself to something extra special on Saturday and the wait will be worth it.

How is your support system? I am part of a large women’s (or shall I say warrior goddess) group on Facebook. It is a great place to be able to lift up and support other women and be supported without negativity. There have been countless times where I didn’t feel like going out for my walk or run or whatever I was doing that day, so I grab my phone like so many of us do to pass the time on Facebook and right there is a picture or post in my group that inspires me to get up and get going! Also, I lived in Lansing my whole life until this past summer when I moved out into the country. Having virtual support living away from a city has been priceless in my journey towards health.

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! story.

BY ALISON BRADOW

HEALTH

Have a healthy summer Celebrate summer with these healthy tips

on’t let all the fun summer celebrations get you off track with healthy eating and physical activity. You can still live a healthy lifestyle and enjoy warm, sunny, summer fun with friends and family. Here are some tips for the next few months:

thighs, fish or turkey burgers

Don’t forget about fruit Peaches, nectarines and pineapples are great for the grill

Lawn games like croquet, bocce ball, or bean bag toss are fun too

Call ahead Talk with the host or hostess. Can you bring a healthy dish to pass?

Don’t forget to hydrate in the heat Extra sweating means extra fluid and electrolyte loss, which means more water. Limit alcohol as it further dehydrates you in the hot weather

And don’t forget about simple walks or bike rides on a local trail or around your neighborhood!

Plan a healthy dish for a potluck Think fresh fruit, veggies and hummus, a salad or pasta salad loaded with veggies Plan ahead and prioritize Eat a healthy snack before the party, or choose small portions of the higher calorie foods at the party and load up on veggies Take advantage of grill season Lean proteins are great for grilling Try boneless, skinless chicken breasts or

Veggies, veggies, and more veggies Kabobs and foil packs are great for grilling different types of fresh veggies

Organize a family-style summer Olympics event Hula hoop contests, jump rope competitions – anything to get your group moving

Try fruit-infused waters or no salt, no sugar-added sparkling waters Unsweetened iced tea is another great low-calorie option Make your summer celebrations active Get family or friends involved in baseball, softball, touch football, volleyball games

Alison Bradow is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.

SPRING INTO SUMMER

NO JOINING FEE, NO EXCUSES.

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TEETH

BY DR. ERIC EBY

Root canal therapy Why it’s necessary

entists are posed with the question almost every day and there are many misconceptions about what, when, where and why root canals are necessary. Like every other part of your body, your teeth are alive. They are filled with blood vessels and nerves called dental pulp tissue and can become infected with bacteria. Teeth are not bones; they are unique specialized tissues that have healing potential until overcome with bacteria or damaging stress. Aging is another factor that decreases the ability of dental pulp to respond to injury and repair itself. The fact that the pulp is surrounded by mineralized dentin makes relatively minor pathological events, like inflammation, lead to a compression of the pulp resulting in severe pain. This generally results in the death of the pulp. In other words, your tooth is

A root canal is done to remove all the living or infected tissue and can be completed by a well-qualified general dentist or a specialist called an endodontist. a closed system that does not allow for swelling. Let us use the soft tissue of your leg for comparison. Upon infection, your physician may prescribe antibiotics to manage the infection. The antibiotics travel to the site via your blood stream and either destroy or slow down the growth of bacteria helping other “clean up” cells of your body overcome the infection.

In an infected tooth, two things are uniquely different. Because the tooth is a closed system and the nerves or blood vessels are compromised, the infection remains inside eventually causing damage to the bone around the tooth commonly known as a dental abscess. This brings us to the root canal! A root canal is done to remove all the living or infected tissue and can be completed by a well-qualified general dentist or a specialist called an endodontist. Access is made through the top of the tooth, ideally under a microscope. Very small instruments are used to mechanically clean the inside walls of the tooth with disinfectants to completely sterilize the closed space, then it is sealed off from the rest of your body with a special sealer and natural rubber material called gutta percha. The dental abscess then heals as now the source of the infection has been removed via the root canal.

THE BASICS OF A

ROOT CANAL

EBY DENTAL CARE • OKEMOS, MI 48864 (517)349-9860 • WWW.DREBY.COM

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To learn more, please visit: www.dreby.com

DR. ALICIA WILLIAMS

HEALTH

A silent killer It’s time to educate yourself on what causes heart disease

ach day I think of so many patients that were “blind-sided” by a sudden cardiac event. Up to 50 percent had seemingly normal cholesterol or some even had a normal stress test. Why does this happen? It is because heart disease can be completely silent. The beginning of plaque (or blockage) in the arteries can start to build even before it causes a symptom. Then if you have stress on the arteries (for example high blood pressure), or inflamed arteries, the plaque can burst and cause a sudden clot that blocks blood flow. This can even happen with a plaque that seems minor. The lining of the artery is an amazing living organ. But it can get injured, inflamed, lose flexibility and can be narrowed by many different risk factors.

It is much more complex than simply checking a basic set of blood tests. The good news is the lining of the artery can be repaired and blood flow improved, especially if treatment is started early. There are many exciting new developments in the prevention and detection of blood vessel disease. If you would like to get updated information on

heart health, then join us for the upcoming conference on May 12th.

Dr. Alicia Williams, D.O. is a Board Certified Cardiologist at The Center for Optimal Health. Reach her at (517) 324.9400 or at www. cfohealth.com.

LOVE YOUR HEART: PREVENTION AND REVERSAL OF HEART DISEASE

From our heart to yours … come with your friends and loved ones to learn more at the LOVE YOUR HEART event Saturday, May 12.

ive Concepts From:

See event ad on page 31 for more details or visit LoveYourHeartEvent.eventbrite.com

“Treating the Cause…Not the Symptom” Partners with

DR. DAVID PAWSAT Wellness Physician

9:00 AM — Why Heart Disease?

(517) 324-9400 • cfohealth.com

DR. ALICIA WILLIAMS Wellness Cardiologist 9:30 AM — Heart Disease Prevention and Reversal

DR. SUSAN MAPLES Total Health Dentist

10:30 AM — Oral Disease and the Heart

David Pawsat, D.O. Christine Blakeney, D.O. Founder Certified Wellness Certified Integrative Physician Family Practiioner

Alicia Williams, D.O. Certified Cardiologist

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orrect form c e th t a k o lo Here’s a rite workouts for some favo

g i r t i o D ur kettlebell properly for yo up t se Here to e tim king the ntial disaster. If you’re not ta tting yourself up for a pote se swings, you’re es: fix are some easy with this is or The problem the swing, flo e th on t lebell fla rists. In ur Keep the kett ting with a bend in your w extension of yo ar st an e g ar in u be ll yo be le of that tt p ke to e e th th t lders to ink abou you want to th from your shou t power forward, nd be no is e er ec arms where th swing is to proj ill dull that force The idea of the you w g, in nd be e the kettlebell. ar ts (or elbows) but if your wris ically! at am dr n productio tion is to hovOur first inclina If you do it t on fr in t ou e bell deadlift. Not having th , similar to the undll to pick it up swing with a ro ely be lf e ha th a er e lik ov ok er lo at n im te ox of pr ill ing w bell, ap this way the sw good! Step away from the think d an , th ng le no ed back. This is nding on your height and arm ound ball. This pe g a gr 6-12 inches de softball fieldin itiate a shortstop in ic position to in as et lf hl at se d ur an yo e of ng hi er tt be a much will put you in g. in sw st fir e th backs, swings in their they hen people feel as W e in ck sp ba r d ei th de Having a roun the ey are rounding don’t squeeze . ays because th it’s almost alw tween their legs (also if they tion) si po p to e th be at swing the bell neutral posture back into a standing also help you to sit further glutes and get ill w orting is pp Th . su e ck ar ba t gs fla rin Set up with a utes and hamst so that your gl er than your spine. into your hips th ra ll, e kettlebe the weight of th

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’re g! When you r in o d re a s e e you ur kn r thighs with ss of what yo me awarene the insides of your uppe likely cause the st el be able to fe your thighs, you will mo f or outside o ft. an cture to the le s it’s simply d e m ti e m o S . s an rring uld be occu with weak hip end ee valgus co es it could be associated m m o c would re m e, but other ti t of this positioning, we u o ect yourself ot issue. ro e th n o work

s on then the muscle iliks is to streng ab al st w ee nd kn ba d l ra an te hip The point of la your der to improve your hips in or to cave in and the outside of when you allow your knees on’t w u yo , ks al w , er rming band rfo zation. Howev pe oto n ph he e w th the side strated in hips kick out to cise! As demon forward and the er ex e th of fit g get the full bene want to see the feet pointin actue positioning will ten is Th . ot fo id on the right, w m of e ill th w er d ov an t n, ou io knees remaining uscles that will aid in stabilizat m e knees! ally engage the discomfort in th se ea cr de to help

HEALTH

FEATURE

Vaping dangers E-cigarettes prove to have addicting effects with teens

n the last few years, vaping has become increasingly popular among teens. Attracting little attention, the fruity flavors and vapor that disappears in seconds, appeals immensely to this younger audience. According to the CDC in “2016, more than 2 million U.S. middle and high school students used e-cigarettes in the past 30 days, including 4.3 percent of middle school students and 11.3 percent of high school students.” Dr. Eric Presser, renowned thoracic surgeon who is a member of First California Physician Partners (FCPP) and an associate professor with University of California, Riverside School of Medicine, and author of An Empowering Guide to Lung Cancer: Six Steps to Taking Charge of Your Care and Your Life - shares some of the dangers associated with this rising epidemic. The first thing to know is that for most users, vaping is an alternative to the deadliest consumer product ever made which are cigarettes. I’m constantly telling my patients the worst thing they can do to the body is smoke, but as Dr. Eric Presser of now vaping is better than smoking cigarettes. Diacetyl is one of a group of chemicals used in flavorings of some e-cigarette liquids called diketones. The other common diketone in flavorings is acetyl propionyl. Although one is probably not safer than the other, both can cause serious damage if inhaled in large enough quantities. The question is, how much is too much? No one knows for sure. In addition to the obvious chemical ingredients like propylene glycol (PG), vegetable glycerine (VG), and nicotine, e-liquid usually contains food flavorings. And each flavoring itself can contain lots of chemicals. Food flavorings are considered “generally recognized as safe” (GRAS) by the FDA, but that’s for ingestion, not for inhalation. There is little published research on inhaling food flavorings, since the concept began with e-cigarettes just a few years ago. We just don’t know which, if any

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flavorings may be risky to inhale on a long-term basis. However, some of the short-term health risks for some people include upper airway irritation and scratchy or sore throat. Vapers have debated this topic almost since vaping started, and fingers are often pointed at cinnamaldehyde (cinnamon) and vanillin (vanilla), along with diacetyl and acetyl propionyl, as potential dangers. Again, if you’re smoking cigarettes now, switching to any vapor product is likely to be far safer, but if you’re not a smoker, and you’re smart enough to Google “the dangers of vaping,” you’re probably not going to start vaping regularly anyway. The problem is the addictive effects it is having on our teens today. They view vaping as “being cool” just like kids and teens that were caught up in the cigarette marketing of the 50s and 60s did. According to the CDC “exposure to nicotine can have lasting effects on adolescent brain development.” Research shows that nicotine not only is a psychoactive substance, but it also is an addictive substance “that directly affects the brain areas involved in emotional and cognitive processing.” And “early exposure to nicotine during the transition from child to adult may be harmful, since it may derange the normal course of the brain maturation.” Dr. Presser shares more on the addictive effects that nicotine has on teens. Nicotine is addictive, but there is debate about how addictive it is when separated from cigarettes. When you

inhale smoke, nicotine is delivered rapidly to the bloodstream and the brain, producing a rapid reward that the brain craves again and again. Tobacco smoke has other constituents that increase the smoker’s desire for more. Other kinds of nicotine products deliver it with less of an addictive punch. That’s why the FDA says nicotine replacement therapies (NRT) like gum and patches “do not appear to have significant potential for abuse or dependence.” It does increase heart rate and blood pressure temporarily, but doesn’t appear to have long-term consequences. However, for those with severe cardiovascular disease, nicotine — or any substance that might affect even short-term heart function — is probably best avoided. No one thinks vaping is safe. But all evidence so far shows that it’s almost certainly safer than smoking. And that’s the bottom line. Are there risks posed by vaping? Perhaps. If you use caution, the risks are low (but we just don’t know). And, most importantly, if the alternative is lighting tobacco on fire and inhaling the smoke, the possible dangers of vaping pale in comparison. Even vaping’s sworn foes concede that it is far safer than smoking. For most smokers and vapers, that is what matters most. Creating a new generation addicted to nicotine is what concerns those of us who are both physicians and parents. Regardless of the debate, in the end, I am confident “the only thing you should be breathing in is clean air.”

Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!

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HEALTH

FEATURE

Good sleep is important Survey: More Americans need to prioritize sleep

he National Sleep Foundation’s annual Sleep in America® poll finds that among U.S. adults with excellent sleep health, nearly 90 percent say they feel very effective at getting things done each day, compared to only 46 percent of those with poor sleep health. The study also shows that only 10 percent of American adults prioritize their sleep over other aspects of daily living such as fitness/nutrition, work, social life, and hobbies/personal interests. “The data is clear: Good sleepers realize the benefits of a good night’s sleep and see themselves as more effective at getting things done the following day. It’s therefore disappointing to see so few people actually prioritizing their sleep,” said Maurice Ohayon, MD, DSC, PhD, Director of the Stanford Sleep Epidemiology Research Center and Chair of the National Sleep

“[People] are not getting enough sleep because they do not block out enough time for it.” -Dr. Joseph Ojile

Foundation’s Population Health and Methodology Council. The 2018 Sleep in America poll finds that a majority of the public (65 percent) says that getting enough sleep makes them a more effective person, yet 41 percent admit to rarely taking into account how much sleep they need in planning for the next day. “This is exactly what I see in my practice every day,” responded Dr.

Joseph Ojile, Chair of the Foundation’s Board of Directors. “People, from children to adults, are consistently overscheduled. They are not getting enough sleep because they do not block out enough time for it.” The results of the National Sleep Foundation’s quarterly Sleep Health Index showed little change in the nation’s sleep health, with the overall score remaining at a strong 76 out of 100. The greatest shift was seen in one aspect of sleep duration, with American adults getting more weekday sleep. The Sleep Health Index results are not all good, though, as sleep quality remains at a disappointing 67. About the National Sleep Foundation The National Sleep Foundation (NSF) is dedicated to improving health and well-being through sleep education and advocacy.

McKEARNEY ASPHALT & SEALING

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www.mckearneyasphalt.com Call us today for a free quote at (517)484-3188 Over 30 years serving mid Michigan

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FEATURE

HEALTH

Noisy job and your health High blood pressure, cholestoral associated with noisy jobs

igh blood pressure and high cholesterol are more common among workers exposed to loud noise at work according to a CDC study published this month in the American Journal of Industrial Medicine. Researchers at CDC’s National Institute for Occupational Safety and Health (NIOSH) also found that a quarter of U.S. workers – an estimated 41 million people – reported a history of noise exposure at work. “Reducing workplace noise levels is critical not just for hearing loss prevention – it may also impact blood pressure and cholesterol,” said NIOSH Director John Howard, M.D. “Worksite health and wellness programs that include screenings for high blood pressure and cholesterol should also target noise-exposed workers.” High blood pressure and high LDL cholesterol are key risk factors

for heart disease, the leading cause of death for both men and women. Loud noise is one of the most common workplace hazards in the United States affecting about 22 million workers each year. NIOSH researchers analyzed data from the 2014 National Health Interview Survey to estimate the prevalence of occupational noise exposure, hearing difficulty and heart conditions within U.S. industries and occupations. They also looked at the association between workplace noise exposure and heart disease. The analysis showed: Twenty-five percent of current workers had a history of work-related noise exposure; 14 percent were exposed in the last year. Twelve percent of current workers had hearing difficulty, 24 percent had high blood pressure and 28 percent had high cholesterol. Of these cases 58 percent, 14 percent, and 9 percent,

respectively, can be attributed to occupational noise exposure. Industries with the highest prevalence of occupational noise exposure were mining (61 percent), construction (51 percent), and manufacturing (47 percent). Occupations with the highest prevalence of occupational noise exposure were production (55 percent); construction and extraction (54 percent); and installation, maintenance, and repair (54 percent). “A significant percentage of the workers we studied have hearing difficulty, high blood pressure, and high cholesterol that could be attributed to noise at work,” said study co-author Liz Masterson, Ph.D. “If noise could be reduced to safer levels in the workplace, more than 5 million cases of hearing difficulty among noise-exposed workers could potentially be prevented.”

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MIND

BY CYNTHIA LOGAN

How to spark creativity Research reveals keys to unlocking innovation

esearch shows that being open to new experiences brings a person to be more innovative in the arts, science and life, according to Scott Barry Kaufman and Carolyn Gregoire in an article published in Scientific American Mind, January/ February 2016. Looking at the world in alternative ways helps to encourage and change old belief systems. The authors refer to writer William S. Burroughs and other writers, and scientific research that suggests; “we need new and unusual experiences to think differently. In fact, cultivating a mind–set that is open and explorative might be the best thing we can do for a creative work.” Those open to experiences drive for exploration of their inner and outer worlds. This is one of the strongest most consistent personality traits that predicts creative achievements. There are 5 personality traits; consciousness, extraversion, agreeableness, and neuroticism,

that lead to essential creativity, but being open to new experiences is the absolute most important trait. Those who are high in openness tend to be imaginative, curious, perceptive, creative, artistic, thoughtful and intellectual, according to authors Kaufman and Gregorie. People with these traits are often driven to explore their own inner worlds with ideas, emotions, sensations, and fantasies and constantly seek out and attempt to make meaning of the new information in their environment. People with open minds are also inclined to ask questions, such as the deeper meaning of life, and exhibit intense emotional reactions to music and art. Kaufman suggests that the desire to learn and discover seemed to have more bearing on creative accomplishments than cognitive ability did. Therefore he felt that people with high levels of cognitive engagement using their imagination, emotions and beauty were

more likely to make significant creative achievements than people who were only high in IQ. When being open to experience speaks to our desires and motivations it allows us to engage with creative ideas and emotions, to seek truth and beauty, and newness and novelty. The authors also suggest that this engagement starts at the neurological level, with the brain reacting to unfamiliar situations and new information. Dopamine, one of the brain’s neurotransmitters, plays a strong role in learning and motivation. Cynthia Logan, PhD is a psychologist and a nationally certified counselor. E-mail her at pyschlogan@yahoo.com for more information.

RUN THE EIGHTH ANNUAL

Duo at the Ledge HALF MARATHON • 10K RUN • 5K RUN/WALK

June 9, 2018

6:30 a.m. 1/2 marathon & 10K start : 7:30 a.m. 5K run/walk start Starts and finishes at St. Michael school 325 Edwards St. Grand Ledge

runsignup.com/DuoattheLedge ALL proceeds go to The Leukemia & Lymphoma Society and the Jason Plite Memorial Fund.

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BY RYAN HAUGHEY

FITNESS

Happy, healthy feet Good health happens from the ground up — take care of your feet

hen it comes to your body’s physical health, it is important to start from the ground up. By learning how to have healthy feet, you will be able help the rest of your body be in better alignment through the kinetic chain to reduce joint pain, headaches and even your appetite. Feet are an amazing mechanical system that is constantly adapting to the different surfaces while in motion, at the same time absorbing shock from the impact of striking the ground. The foot has three arches – one on the inside of the foot, one on the outside and one across the ball of the foot. If the arches flatten out or fall toward the floor when you walk the condition is called excessive pronation. With this condition, strain will be felt on the inside of the ankles, inside

of the knees, outside of the hips and possibly into the lower back. Stress then can move up through the spine to the shoulders, the neck and the head. If the arches are too high or over-supported, the condition is called supination or under-pronation indicating an outward roll of the foot during normal motion. Excessive supination places a large strain on the muscles and tendons that stabilize the ankle and can lead to ankle sprains or total ligament rupture. It also causes trouble with wearing certain shoes that create pressure on the top and the ball of the foot because the arches are over supported or too high. When it comes to your body’s health, you need to make sure you are starting on the right foot and proactively working on the health of your feet.

A great way to help ensure that the bottoms of your feet are keeping mobility and healthy fascia is to roll your feet out with a golf ball or a ball similar in size; ease into the pressure to minimize injuring your foot. Practice balancing barefoot one leg at a time. Focus on keeping your arch up and your ankle in a straight line to help build structural strength. This will help strengthen your feet, ankle, knees and translate into the core for a healthy spine and body.

Ryan Haughey B.S. CPT ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.

NEW POOL OPENING SUMMER 2018!

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Adults-only area with hot tub & fire pit

Join us for summer fun!

Kidz Camps • Swim Team • Summer Parties Outdoor Fitness Classes • Swim Lessons & Lap Swim Weekly Float Nights & Teen Nights • Dining Specials

Membership is open to all. Call us at 517-353-5111 to learn more and arrange a personal tour. w w w . u n iver s ity c lu b o fmsu . org • 3 435 Forest R d . La ns i n g, M I 4 891 0 www.healthyandfitmagazine.com

BOOMERS

BY TOM MATT

Motivation for meditation Freeing your mind can do wonders

editation: Is it the real deal? In our house my family will tease me when I tell them I am going to meditate. Their line is, “oh, dad is going to take a nap.” I am here to defend my non-napiness and encourage the art of meditation. Did I just say napiness? Meditation has been growing steadily in popularity over the last two decades. There are still those, my family included, who dismiss the practice. Some would call it a waste of time, I am here to tell you waste not, want not gang! Meditation is so much more than just sitting around dozing. Please realize that a small 10 to 15 minute practice of meditation can do us all a world of good for our health, both mentally and physically. Isn’t that why the cell phone alarm was invented? Meditation has been described as a state of awareness, not an act of doing,

“Half an hour’s meditation each day is essential, except when you are busy. Then a full hour is needed.” -St Francis de Sales by FreeMeditation.com. It may look simple. Take it from me, with a little practice it can be the most freeing of mindfulness exercises. As FreeMeditation.com says, “Meditation is a state of profound, deep peace that occurs when the mind is calm and silent, yet completely alert.” It works! Meditation is all about the act of letting go and giving yourself a few moments of inner peace. It offers a balancing point, freedom from the daily busyness and stressors that define living

LEARN HOW TO ROW

in the 21st century. Supporting optimal health, it has been shown to have a wide variety of benefits including: • Increasing alpha, theta and delta brain waves which can increase productivity, relaxation and creativity • Seventy five percent of long term insomniacs trained in meditation can fall asleep within twenty minutes • Meditation reportedly can boost the immune system • Meditation may slow the aging process Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more information please visit www. boomersrock.us

WITH THE LANSING ROWING CLUB

Learn the basics of rowing — no experience needed! A step-by-step class, led by experienced coaches, that teach rowing fundamentals. By the end of this five week course, you will be ready to row in a boat by yourself, or with other club members. CLASSES: May 30 to July 3 M/W CLASS: Mondays and Wednesdays 6 to 8 p.m. T/TH CLASS: Tuesdays and Thursdays 6 to 8 p.m. COST: $175 (Discount on club membership available after completion of class) LOCATION: Ryden Boathouse in Grand River Park, Lansing * Participants must be able to swim OPEN HOUSE: 9 to 11 a.m., Saturday, May 12

Tour the boathouse, look over equipment, meet coaches and club members, and watch experienced rowers.

www.lansingrowingclub.com

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HEALTH

BY DR. LAWRENCE PROKOP

Understanding spasticity Itâ&#x20AC;&#x2122;s a condition affecting safety and lifestyle

pasticity is a condition which is caused by various neurologic injuries and illnesses such as stroke, brain injury and spinal cord injury, as well as other conditions. Spasticity causes an uncontrollable repetitive contraction and relaxation of muscles, generally of the arms and legs. This shaking motion in the muscles can be triggered by certain positions and by movement. Slow gentle movement of the arm or the leg may be tolerated without firing off the spasticity. However, if the arm or leg is moved too fast the repetitive contraction and relaxation of the muscles, the spasticity, is triggered. The faster the arm or leg is moved the worse the spasticity can be. Over time, this excessive tightness and repetitive action in the muscles causes tightness in the joints. This joint tightness is called contractures. The joints

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that are contracted become painful to movement because of tightness in the capsules surrounding the joints and decrease in the synovial fluid lubricating the inside of the joints. These painful joints become an irritant which then aggravates and increases the spasticity. The ability of a person to be active in their daily life can be significantly damaged. Spasticity can affect abilities needed for bathing, dressing, hygiene, eating, transferring to and from chairs and commodes, walking, and housekeeping. Community activities such as shopping, going to shows, watching or participating in recreational activities and sports can be affected and may have to be stopped. At MSU Musculoskeletal Rehabilitation we employ a broad range of treatments for this problem. These include looking for causes of increased spasticity, therapeutic exercises, and medications. If these are not effective

enough, we have techniques such as chemodenervation and neurolysis to decrease the spasticity. These techniques include instilling medications into the muscles or around the nerves to dampen the spasticity. The goal is to return the person to a safe and active lifestyle and to decrease the chance of further mobility problems. If you or a loved one is living with this problem, we would be pleased to offer you our help in regaining activity and a safe, enjoyable lifestyle. Lawrence L. Prokop, DO, FAOCPMR-D, FAAPMR, FAOASM, FAADEP is an Assistant Professor, Department of Physical Medicine and Rehabilitation at MSU College of Osteopathic Medicine. Reach his office at (517) 975-1450.

FEATURE

MIND

Travel troubles? Tips on how to diffuse road rage this summer travel season

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ccording to a AAA study, 8 million drivers engaged in extreme road rage, including purposely ramming another vehicle or getting out of the car to confront another driver. The study also revealed that 9 out of 10 people believe aggressive drivers are a serious threat to their personal safety. Knowing how to prevent and diffuse a dangerous road rage situation can help you drive off and avoid a violent confrontation. Below are some safety tips from Krav Maga Worldwide on handling road rage incidents and aggressive drivers. Be the bigger person. If a driver seems to be getting aggressive do what you can to defuse the situation. For example, if they are tailgating you move over to the next lane or if they decide to yell at you from their car don’t acknowledge them and keep your distance. Avoid adding fuel to the

fire by yelling back or staring at them. Admit your mistake. If you did cut someone off or did another driving no-no use an “I’m sorry” gesture like waving your hand to let them know you acknowledge your mistake and apologize. Don’t be a tough guy/girl. If a road rage incident does take place and the driver exits their vehicle looking for a fight, immediately lock your doors and call 911. Most states also have a specific number that you can call to report dangerous and aggressive drivers. Learn basic protection skills. It’s important for your safety that you equip yourself with basic self-defense skills that can stop someone from assaulting you. Most self-defense classes also teach verbal and body language skills, which can be helpful in deterring assailants in these types of situations.

READY

SET

To avoid being an aggressive driver: Give yourself time. The most common reason people tend to turn into aggressive drivers is that they are running late or in a rush to get to their destination. Give yourself an extra 5 to 10 minutes to get to your destination. Jam out. Listening to your favorite music, podcasts or audio books will help you enjoy your time on the road. Instead of being annoyed by the same songs on the radio this will help you relax and take your mind off the traffic. Just make sure to keep your eyes and mind on the road. Just breathe. Driving can be a stressful situation and cause even the calmest person to tense up at times. Remember to breathe and that you can’t control traffic or other drivers, but you can do your part in keeping the road safe and your anger in check. For more information check out www.kravmaga.com.

SUMMER

YMCA OF LANSING DAY CAMPS Register for YMCA Summer Day Camp Today! Locations

Oak Park YMCA 517.827.9700 Parkwood YMCA 517.827.9680 Camp Pawapi 517.827.9680 Westside YMCA 517.827.9670

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- Teen Camp -Aquatic Camp - Preschool Camp and much more!

Visit www.ymcaoflansing.org/camp for more details on all our camp offerings! www.healthyandfitmagazine.com

HEALTH

Poor posture Why it’s important to straighten up

ermites can account for more costs in house damages each year than all weather-related damages combined. The most frustrating thing about termites is that the damage is done without the home owner having any idea. The internal deterioration begins slowly before increasing exponentially over time. This same idea applies to the body and the negative effects of poor posture. Unhealthy alignment begins an exponential decline in health, most of the time without seeing or feeling the effects until it is too late. Many people would acknowledge that poor posture is a negative health factor, though most have no idea of the size and extent of the problems that poor posture creates. In fact, many believe that poor posture is more of a cosmetic issue that only impacts visual curves in the body. Poor posture empowers far more damaging consequences and has been proven to be directly related to coronary

heart disease. A great study published in the Archives of Internal Medicine in 2006 followed over four thousand men for the duration of over 20 years. The results showed that men who lost over three centimeters in height due to poor posture over the 20 years had a 64 percent higher risk of developing coronary heart disease. Bad posture was directly linked to coronary heart disease. The evidence is convincing for a society to strongly consider the recommendation that every spine be evaluated and aligned regularly to avoid the development or progression of poor posture. Posture problems cannot be corrected by simply focusing on sitting or walking as upright as possible. The research proves that getting to the root of posture problems requires evaluating and addressing spinal alignment and movement. Doing so will not only help posture but, according to the best research in the world, will also make a person healthier from the inside-out. From immunity to digestion, and heart

function to breathing, Chiropractic improves function by improving spinal health and posture. A termite inspector knows there are two kinds of infected houses: ones that have termites and ones that will eventually get termites. The analogy compares accurately to having poor posture. The modern world facilitates an almost unavoidable influx of posture problems. Increasing uses of technology, mostly phones and computers, is creating posture problems at alarming rates. This is seen especially in children. Understanding the link between poor posture and chronic disease symptoms is not well known or publicized. People must be educated about the dangerous and damaging effects that abnormal posture can create. This article was provided by RasselDaigneault Family Chiropractic. For more information call (517) 336.8880 or (517) 349.2740 or at www.achiro.net.

Health in mind, body and spirit Naturopathy Services Healing techniques directed at the root cause of illness

• Darkfield/Live Blood Cell Analysis • Electro Dermal Screening/EAV • Traditional Reiki Therapy • Holistic Psychotherapy • Naturopathic Services • Nutritional Counseling

Call today! (517) 641-8000 Dr. Kathleen Ireland Gregg Naturopath/Psychotherapist drgregg@healthmattersmi.com

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8183 East Herbison Road Bath, MI 48808 www.healthmattersmi.com

BY GRETCHEN MORSE

MIND

When life delivers a blow ... Neurofeedback may be able to help

“I

t’s as if someone turned off a light in him…” said Johnny’s mom, after he sustained a blow to the head by accidentally walking into a swinging baseball bat at age 11. He was hospitalized, and had a myriad of medical work-ups, but was no longer his bright and happy self. In school, he went from getting all A’s to nearly failing his classes, and no longer participated in sports or other activities. Over the years, Johnny made it through his public education, but by age 21, he still lived at home and was not working or going to school. Johnny had gone through all the available medical channels and was ultimately prescribed anti-depressants, but was still only a shadow of his old self. It seemed that his injuries had set his brain into a sort of “freeze” in areas related to mood, motivation, cognitive function, and even appetite. His family turned to Neurofeedback, for help.

The LENS Neurofeedback is a type of Biofeedback (biofeedback uses devices to measure body systems we don’t usually think of, like heart rate, skin temperature, etc). The LENS measures a person’s brainwaves and creates a weak signal (less than that of a wristwatch) that is very, very precisely timed. This delicate signal can teach the brain rhythms to shift out of “stuckness” and into better balance. Only one in about 200 people actually feel it happening during a session, but changes can begin to happen outside the sessions as the brain begins to optimize itself. In Johnny’s case, after just a few LENS sessions, his mood and appetite perked up, and he started offering to do chores. Ultimately, he got his driver’s license and a job, and his own place to live. His friends and family saw “the old Johnny” return, again. Results can vary and the process

isn’t always so quick or easy. But, Neurofeedback can sometimes offer the brain a gentle and effective way to become “unstuck” from emotional and physical “blows,” as well as cognitive issues. It is endorsed by Bessel van der Kolk, M.D. – a leading trauma researcher, and the Mayo Clinic, as a safe and effective alternative therapy for a variety of emotional, cognitive and physical symptoms. Positive changes from neurofeedback are often longterm to permanent.

Gretchen Morse, DMA, is Board Certified in Neurofeedback. For more information on Neurofeedback, call her at 517/290-4965, visit her website at www.mmneuro. com , or “Like” Mid-Michigan Neurofeedback on Facebook.

30th Annual

5K Run/Walk Friday, May 4, 2018 • 7 pm Downtown Mason 5K Run/Walk • Kids’ 1-Mile Run • Kids’ 100-Yard Dash FREE kids activities and fun for the whole family!

100% of net proceeds to benefit

The race is endorsed by Michigan Fitness Foundation and is part of the 2018 Greater Lansing Area Race Series.

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FIT BITS

BY LISA MARIE CONKLIN

Dansville Athletic Boosters

BIG FOOT CHALLENGE

38th Annual Memorial Day Race 5k Run/Walk and 8k Run MAY 28, 2018 9a.m. Start Kids race 8:30am Race day registration 8 a.m. Dansville High School Track

3860 Dobie Road • Okemos

517-381-6130 www.dobieroad.org

Oﬀering Inpatient & Outpatient: •Physical Therapy •Occupational Therapy •Speech Therapy •Aquatic Therapy

(517) 393-1900

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

Metabolism myths Metabolism facts and fiction to get you in top form for the summer What is metabolism? There are two processes involved in metabolism that contribute to your weight on the scale. Catabolism is the process that breaks down the food you eat to release energy, which fuels your body so you can move. Anabolism allows your body to maintain cells and create new ones by the building of complex compounds and requires energy to do its job. So, your weight on the scale is the result of your catabolism minus your anabolism. A juice detox will jumpstart your metabolism Probably not. In fact, juicing for a week or two can actually slow down your metabolism. When you lose weight quickly, your body is breaking down its muscle mass. Muscle mass burns calories throughout the day, so if you’re losing muscle mass, your metabolism will likely be slower than when you started because you have less muscle mass working for you. Sip green tea to boost metabolism It’s no secret that a cup of coffee can boost metabolism but its cousin green tea is the real winner. Antioxidants, called catechins are to thank for the extra boost. A 2011 meta-analysis in Obesity Reviews found that consuming about three cups of green tea kicked up metabolism enough to burn an average of 100 extra calories a day. You should graze like a cow all day Grazing all day, as in eating six small meals a day may be a good fit for your lifestyle but don’t count on it for kicking up your metabolism if that’s the reason you’re doing it. A 2013 study published in the Journal of Obesity found there’s no difference in metabolism when comparing those who consumed six smaller meals with those who ate three normal-sized meals. Staying up late wrecks havoc on your metabolism According to the Academy of Nutrition and Dietetics, your metabolism doesn’t punch out after 8 p.m. However, if you’re mindlessly snacking and binge watching Game of Thrones, those snacks are probably the cause of your weight gain. If you need to have a small snack, choose one that contains a protein and complex carb and get some sleep. A study in the American Journal of Physiology showed that adults who slept for nine hours had healthier metabolisms (and fewer cravings and less hunger) than those who only slept for around four hours. Metabolism slows when you age Let’s be honest here, what’s really slowing down is our activity. And if our activity is slowing down or basically nonexistent, we require fewer calories on a daily basis. For example, a 50-year-old non-active woman needs to consume about 600 calories less per day to maintain a steady weight compared to when she was moderately active at 25 years of age. Remember, lean muscle mass burns calories, so staying active and incorporating some resistance training will keep your metabolism revving.

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LOVE YOUR HEART: Innovative Concepts From:

PREVENTION AND REVERSAL OF HEART DISEASE

DR. DAVID PAWSAT Wellness Physician

DR. ALICIA WILLIAMS Wellness Cardiologist

DR. SUSAN MAPLES Total Health Dentist

CHRIS JOHNSON Health & Performance Expert

KURT SCHOLLER Meditation/Stress Specialist

JILL MARLAN Physical Therapist

9:00 AM — Why Heart Disease?

11:30 AM — Nutrition and the Power of Feeling Your Best

PLUS:

HEART DISEASE RELATED SCREENINGS OFFERED Carotid intima-media thickness Periodontal disease screening A1C diabetes screening Nutrition coaching

Hypertension screening

Hands-on science for children

9:30 AM — Heart Disease Prevention and Reversal

12:30 PM — Meditation and Stress Management

10:30 AM — Oral Disease and the Heart

1:30 PM — Your Chest Pain May Not be Your Heart

5.12.18 SATURDAY 9:00 AM - 3:00 PM

University Club of MSU, 3435 Forest Rd, Lansing, MI 48910 Tickets & details: loveyourheartevent.eventbrite.com

Tickets: $20 advance; $25 day-of Families welcome! Free admission for 16 years and younger Questions? Contact us at loveyourheartevent@gmail.com

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Healthy & Fit Magazine May 2018 edition

Articles inside

Motivation for meditation

Do It Right!