Healthy & Fit MAY 2021 HEALTHYFITMAG.COM
MAGAZINE
INSIDE:
Sarah Mardigian A robust lifestyle keeps her active, healthy and focused
Get loopy Add bands to your workout
Two to try!
Unique lifts that really work!
Teeth grinder?
Here’s what can be done
Tips to stay hydrated UPDATE: FORMER COVER GETS DR. OZ GRANT
“ Everything was always very tidy. Then my family noticed how disorganized I had become.” —Theresa, living with Alzheimer’s
When something feels different, it could be Alzheimer’s. Now is the time to talk. Visit
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Staying home saves lives.
For more information, visit
coronavirus.gov
IN THIS ISSUE
MAY 2021
Contents MAY 2021 | VOLUME 17 | ISSUE 2
Editorial P10
Two to try! Alternative muscle and strength exercises
P12
Walls receives Dr. Oz scholarship Former Healthy & Fit Magazine cover is recognized
P14
The daily grind Check the symptoms and what can be done
P16
Being healthy is her goal DeWitt’s Mardigian has chosen a robust, healthy lifestyle and loves it!
P18
Getting loopy Why exercise bands can help build stronger muscles
P20
You could use a drink! 5 signs of dehydration and how to treat it
P21
Gardening this spring? Dermatologists share tips to prevent skin problems
P22
Trimming your nails Make sure to do it the correct, safe way
P23
Quieting the fear-driven brain How Neurofeedback can help
P24
Enjoy that pain-free passion If pain is hindering your hobbies, here’s what to do
P26
Find new connections Break free from old patterns and let your light shine
P28
Change is in the air Want to be happy? Focus on what you can control
P30
New beginnings Embracing the journey forward
Bells | P10
Walls| P12
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!
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Bands | P18
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ABOUT US
MAY 2021
Our contributors
Justin Grinnell, BS, CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Eric Eby, DDS, MAGD
Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.
Arika Hundt-Cole June 2017 cover
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
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.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
WE NEED YOU!
COLUMNS FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at healthyfitmag.com.
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It’s Up
to Us
#MaskUpAmerica Help keep America open for business. idsociety.org/masks
PUBLISHER
BY TIM KISSMAN
Catching COVID isn’t fun
I
caught COVID exactly five minutes after I bragged to my friend that, if I haven’t caught COVID by now, I’ll never catch it. It was the last weekend in March. I was at a volleyball tournament in Louisville, KY, feeling great and confident in my assessment. Boy, was I wrong. I’m pretty sure I caught it in one of the many restaurants my family and I patronized during that tournament. Three out of the four of us caught it and had to deal with it. While two family members handled it pretty well, mine lingered and hurt. Pretty much lasted the first two weeks of April. I’m glad to be done with it. If you want to be popular, get COVID. Friends and family members will reach out to you constantly, out of worry. And, I don’t blame them. I was in rough shape. While everyone has a different reaction to COVID, I can tell you, my reaction was severe. And here’s where you’re popular. Everyone wants to know what you went through to compare it to their experience, or to what their friends and loved ones went through. For me: started with chills and sweats, no fever, had taste but it was out of whack (nothing tasted good). The worst part of my experience was a cough. A nasty, dry cough that produced nothing but fits that doubled me over when I tried to walk or roll on my side. Because of the altered taste and that ridiculous cough, I lost 12 pounds. As of this writing, it’s been a week or so since the last time I coughed. My health is 100 percent, I feel fine. The trouble I’m having now is building my fitness back to what it was before contracting COVID. During those magic days, I could work out two or three times a day and feel great. My engine (heart, lungs, legs) pushed through anything I could throw at it. Now, I’m around 50-60 percent of what I was. It’ll come back. I’m sure of that, but it’s nuts how COVID affected me. I hated it. By the time this issue is published, I’ll have received my second vaccine. With the vaccine and my natural antibodies, I think I’ll be good for a while. But I’ll still wear my mask where I’m supposed to. To those who suffered and survived COVID, I see you. Keep working on bettering your health, vaccinate and mask up. To those who haven’t had it yet, you are lucky. I don’t wish what I went through on my worst enemy. If you’re going through COVID now, my advice is that if it starts to become more than you can handle, get help. This isn’t a cold or flu where the cough gets better. This cough gets bad and doesn’t stop. Horrible cough. Be safe out there. Enjoy the issue!
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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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FITNESS
BY JUSTIN GRINNELL
Two to try! Alternative muscle and strength exercises
W
hen most of us think of strength training and lifting weights, we think of the barbell basics: bicep curls, bench press, barbell squat, barbell deadlifts, Olympic lifts, and other standard movements. The fundamentals always work and keeping it simple will help you stay consistent over the long haul. However, there comes a time, both mentally and physically, when you need a challenge. Your body also needs to adapt to new stimuli to make progress. Lastly, some of the barbell basics tend to beat up on the joints, over time. There are two exercises, in particular, that I include in my clients’ programs to help fend off joint issues, yet stress the body in a way that it builds muscle and strength. Below are two alternative exercises to the barbell you should be doing.
Double kettlebell deadlifts I like them for both beginners and experienced lifters. For the beginner lifter, it allows them to advance from a single kettlebell deadlift that they start with, before they work up to a barbell or trap bar. It also allows for doubling up the weight and making each arm and side of the body work. This helps people understand how to create true tension in the body: the foundation of strength training. For advanced lifters, it’s a chance to break away from the barbell and mix things up. I also found that it even helps improve your other barbell and even Olympic lifting pulls. A few more reasons I like the double kettlebell deadlifts for both advanced and beginners’ lifters are that It helps people sit back low into their hips and loads their hips. They learn how to wedge their body over and into the weight and get tight with the weight. It helps improve grip strength, which many people need to drastically improve. As the kettlebell gets bigger, the handle gets bigger, and grip strength becomes more of a factor.
Renegade/plank row The renegade row combines the benefits of a plank and a traditional
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DOUBLE KETTLEBELL DEADLIFTS
dumbbell row, meaning it targets your core, shoulders, and upper back. It’s also an anti-rotational core exercise— because you’re trying not to twist. The resistance works your obliques, as well as that super-hard-toreach deep core. Since so many muscles are involved, this move can also build strength without having to use heavy weights. The traditional barbell row is a fantastic exercise but it has its downfalls. It is hard for many folks to get into the proper position, move with control, and can cause stress to the lower back if you are not strong enough or comprised at the lower back. The plank row engages the core in a more neutral position reducing the ability to cause low-back stress.
How to do the renegade row: 1. Place two dumbbells on the floor shoulder-width apart.
RENEGADE ROW
and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep.
2. Assume a plank position with your feet wider than shoulder-distance apart. 3. Grab the dumbbells so your hands are elevated off the floor, maintaining a neutral wrist position. 4. Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up
Justin Grinnell is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
“I ❤ my gym.” Locally owned. Personally invested. We invite you to see why our members love us (and why we love them).
2655 East Grand River • East Lansing, MI 48823 • 517.708.8828
MYSTATEOFFITNESS.COM
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COVER
Walls receives Dr. Oz scholarship Former Healthy & Fit Magazine cover is recognized
M
ichelle Walls, 28, has been busy since she appeared on the December 2015 cover of Healthy & Fit Magazine. Last November, she was recognized by The Dr. Oz Show, and awarded The Diversity in Medicine Scholarship for her ability to navigate adverse circumstances and her efforts in lifestyle fitness. The Diversity in Medicine Scholarship is awarded to inspire future doctors in under served communities. Walls learned she would receive the scholarship during her appearance on the Nov. 25 Dr. Oz Show. Due to COVID-19, the university sophomore appeared on the program through a virtual link. She was under the impression that she was a finalist for the scholarship until Oz announced that she was the actual recipient. Walls is currently a second-year medical student at the Michigan State University College of Human Medicine. FREE!
DECEMBER 2015
healthyandfitmagazine.com
Michelle Walls She’s got big plans for her health and yours
Guiift de e It’s th
GOT TEXT NECK ?
Try these preventative moves to ease the pain
OPTIMAL EATING WINTER BREAK
Issue
!
E ARE CELE B 5W
TING RA
Living with a positive self image makes life better
G
200520 1
ALSO INSIDE:
Keep your kids active during winter vacation
She has an interest in lifestyle medicine, leading her to conduct research on how physicians can increase physical activity and nutrition in all patient populations. In 2019, she founded the 501c3 Nonprofit LiFE Inc, whose mission is to empower people to practice healthy lifestyles to prevent disease and improve quality of life. This organization hosts community engagement programs promoting healthy lifestyle fitness habits. Currently, LiFE Inc is leading a biweekly Virtual Lifestyle Fitness Accountability Group via Zoom. “It is my goal to practice lifestyle
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medicine as a physician,” she said. “I’m not yet sure what specialty I will pursue, but I want to promote healthy lifestyles throughout my career. Ultimately, I’d like to help develop universal medical practices that increase preventative care by encouraging lifestyle fitness. Additionally, I enjoy sharing my personal story of overcoming a tumultuous childhood and managing my health, to inspire others.” LiFE Inc is an official registered business with 501c3 status, based in Michigan. It has ties in the Lansing area and Metro Detroit. During the pandemic, LiFE Inc suspended services like most other enterprises, but worked behind the scenes on the business side. LiFE Inc was granted 501c3 status only in November 2020. It became a registered Michigan
business in June 2019, (which backdated the nonprofit status). Since then, it has launched the Lifestyle Fitness Virtual Accountability Group and A Day with a Coach Program, which allows participants a half-day with a professional coach to receive individual meal prep support and develop an exercise regimen. “My fitness journey has had many ups and downs,” Walls said. “I became a certified personal trainer with the American College of Sports Medicine in 2017, and began assisting others in their fitness journey. I learned that it is important to exercise safely and eat a well-balanced diet. More is not always better when it comes to physical activity, and there are no short cuts to a nutritious lifestyle.”
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TEETH
BY DR. ERIC EBY
The daily grind Check the symptoms and what can be done
D
o you ever wake up with sore teeth, stiff jaw muscles, headaches, or neck pain? These symptoms could be signs of nocturnal bruxism, or grinding your teeth while sleeping. With the increased stress of the pandemic, more patients are reporting clenching and grinding. Bruxism can begin at any age, to both adults and children. Although the exact causes of bruxism are unknown, several factors are involved. Stress during different stages of our life, an abnormal bite, and crooked or missing teeth can be part of the problem. Practicing stress reduction, and the use of warm compresses will help these tense chewing muscles relax, bringing comfort during acute episodes. If your bite is not coming together correctly, adjusting your teeth can help reduce excessive force on one tooth. Improving the alignment of crooked teeth, or replacing missing teeth will also help
ensure the forces are balanced, keeping the closing muscles of your mouth happy and working together. Without proper treatment, the heavy forces applied to teeth during
episodes of grinding wreak havoc not only on the teeth, but to the bone and gums around the teeth. Over time, the teeth can fracture and the bone support around the teeth recede as a response to the heavy, unbalanced forces. Regular dental visits are a great way to ensure that grinding is not having a detrimental effect on your oral health. Your dentist may recommend treatment with a custom-made night guard which is worn to bed providing protection by balancing the forces produced by grinding. The night guard also relieves pressure on the complex jaw joint, maintaining the proper space between the joint and your skull. In coordination with night guard therapy, your oral health care professional may prescribe muscle relaxers and/or anti-inflammatory medications. Physical therapy may also be indicated to help improve flexibility and the range of motion in the head and neck area.
We can help with teeth grinding
Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.
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WEDNESDAY thru SUNDAY JUNE 9 – JUNE 13 Wednesday, Thursday & Friday 6:00pm – 9:00pm Saturday & Sunday 12:00pm – 5:00pm
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COVER
Being healthy is her goal DeWitt’s Mardigian has chosen a robust lifestyle and loves it!
F
itness is a lifestyle choice that Sarah Mardigian, 30, of DeWitt, is glad she made. “Fitness has helped me with my lifestyle choices in so many ways,” she said. “When I work out, I eat better, I sleep better, I am a happier person for my family and my patients. I am more organized and intentional. Fitness has to be a part of my lifestyle for me to be the best version of myself.” Mardigian is a registered nurse and business owner. “Working out is so important to my mental and physical performance,” she said. “As a mom, wife and business owner, if I don’t make that time for myself, it’s hard to give my energy to others. When I stick to a routine I sleep better, have more energy and just, overall, feel more focused.” She said she is a member of Conquest Fitness in DeWitt where she does many HIIT and weight lifting workouts. She also mixes it up with Beachbody workouts at home. “After I had my son, who is now 10 months, working out at home was more comfortable for me being postpartum and just not feeling like myself,” she said. “I really love coming home, changing into workout gear and just walking out to the garage where we have all of the equipment we need! I love to end my workouts with a walk, too!” Mardigian’s diet is something she is constantly working on. “Before pregnancy, I did intermittent fasting and ate in a window of about six to eight hours, and I loved it,” she said. “I shoot for four to five servings of vegetables a day, four servings of protein (leaner organic meats), and two of fruits and carbohydrates. I am still breastfeeding so fasting isn’t as safe for me right now. So, I still try to stick to my servings and I enjoy a little more fat (avocados, nuts, coconut oils, grass fed butter). I think every person has to find what works best for them but I always think the more veggies and water, the better universally.” She allows for fun meals, too. “It’s all about moderation,” she said. “If I never had my Jets pizza with ranch, I would go insane! My husband and I try to only do one cheat meal a week with a couple random treats. He is usually the one who keeps me on track (it used to be the opposite). If I am
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working towards a goal, I have to think about both the short- and long-term effects of a cheat. Short term, I’ll probably feel horrible! Plain and simple, you really are what you eat. Long term, is my goal of both looking and feeling my best worth this meal? Sometimes, it is.” Her advice for others is simple: find what works for you. “Getting into great shape and mastering your food is a journey that is
much longer than I think people realize,” she said. “It helped me a lot, in the beginning, to be a part of accountability groups. Also, in both my job as a dialysis nurse, and a business owner where I work directly with patients on anti-aging treatments including skin care, it is very evident that those who take care of themselves, both physically and with the foods they consume, look and feel younger!”
SO CAN YOU.
HEALTH
BY MOLLY NEVINS
Getting loopy Why exercise bands can help build stronger muscles
M
ost people are familiar with the basic moves to work your main muscle groups; legs, chest, back, biceps, triceps, shoulders, core. It is so important to work the smaller muscles that lie underneath. If we ignore those and just build up the big muscle groups, it can lead to injury and weakness. The smaller muscles of the hips and glutes are especially prone to causing us issues. You may have heard of “dumb butt syndrome,” a prime example of this. When the abductors and external rotators of the hip are weak, the pelvis isn’t stabilized properly and this can lead to IT band issues, knee issues, and more. We need to strengthen these muscles so that they are strong enough to support the bigger movements. The main muscle that falls into this category is the gluteus medius. A canvas loop band is really useful in helping to target this muscle. Do these four moves a few times a week in addition to your normal routine. Repeat on your left side.
SIDE-LYING CLAM
SIDE-LYING BENT KNEE LIFT
MONSTER WALKS
LATERAL WALKS
Side-lying clam For the first move, we have a side-lying clam. Lay on your right side with the band just above your knees (make sure it is not on the knees). Bend your knees up in front of you, keeping your feet in line with your body. Leave the left foot down and slowly lift the left knee, opening like a clamshell. Lower with control. Try for 3 sets of 10-15 repetitions each side.
Side-lying bent knee lift Next is the side-lying bent knee lift. You will still be on the right side with the band just above your knees. Move your legs down so that your feet are behind you and your legs are in line with your torso. Make sure to keep your hips from rolling forward or back, and slowly lift that leg up towards the ceiling. Lower with control. Try for 3 sets of 10-15 repetitions each side.
halfway down in a squat and step at a diagonal. Take a few steps forward and a few steps back. Repeat this 10 times.
Monster walks
Lateral walks
Monster walks are next, you will be standing for these. The band can stay up above the knees, or move down to below the knees for more of a challenge. Bend your knees so you’re about
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Lateral walks are another great band walk. Use the same band position as above and sink halfway down into a squat again. Make sure your toes are facing forward and take a few steps to your right and then a few steps back to
your left. Make those steps as wide as possible. Repeat this 10 times.
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
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FIT BITS
BY LISA MARIE CONKLIN
You could use a drink! 5 signs of dehydration and how to treat it
T
hirst and dark pee are obvious signs, but there are some not so obvious. Here’s how your body tells you you’re dehydrated.
You crave cake after a workout After beasting it up in cardio pump class, you’re probably a bit dehydrated, but a sweaty session also depletes our glycogen stores—stored carbohydrates that our body uses as fuel. When the cravings hit, it’s our body telling us we need more of it and is one of the signs of dehydration. Reach for more water, fruits and yogurt instead of sweets to hydrate and get some nutrient-rich carbs.
You’re shaky when you stand up too fast A tell-tale sign of dehydration is when your blood volume and pressure takes a nose dive. You’ll know it when you stand up or bounce up too quickly from the mat and feel like you’re going to faint or get a rush of light-headedness. Sip some water slowly and replenish your tank.
Beast mode feels more like slug mode To be fair, there are days when we’re not motivated to work out or are just plain tired, but if you’re amped up to hit it hard and well rested but still feel like a slug, it could be dehydration. When we’re dehydrated, it reduces blood pressure and makes it more taxing on the heart, so you’re not able to crush it like usual. Remember to drink water before, during and after a workout.
Your breath isn’t so minty fresh No, it’s not the onion bagel that makes your breath stink, but it could be the tiny particles from the onion bagel (and other food you eat during the day) that give you stinky breath. When you are dehydrated, there is less saliva to do its job, which is flushing away tiny food particles that collect along your gum line, on your tongue and in between your teeth. If your mouth is dry, those tiny particles
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allow bacteria to grow like crazy and give you stinky breath. Don’t wait for the subtle hint from a co-worker who offers a mint. Remember, thirst isn’t a good indicator that you’re running dry. By that time, your body has already lost enough water.
the two following days. Both men and women experienced fatigue, headaches, irritability and had a hard time focusing. Be consistent every day with drinking healthy amounts of water to avoid this scenario.
You’re cranky and can’t focus
Here’s how much water you really need in a day
If you’re living your best life but suddenly feel cranky and can’t focus on the tasks at hand, you could be dehydrated. Researchers at the University of Connecticut’s Human Performance Laboratory tested men and women who drank healthy amounts of water one day and much lower amounts on
The National Academy of Medicine recommends 125 ounces of total water per day for guys and 91 ounces for gals. Now, that doesn’t mean just water. The “total” includes the water we drink and in foods that are water-rich like celery, cucumbers, watermelon, skim milk and soup.
SKIN
Gardening this spring? Dermatologists share tips to prevent skin problems
A
s the days get warmer and more people head outdoors to garden or do yard work, dermatologists from the American Academy of Dermatology are reminding the public to take a few precautions. Although gardening can be an enjoyable activity for many, they say, it can take a turn for the worse if you injure yourself, come into contact with a poisonous plant or have an allergic reaction. “Adverse skin reactions from gardening are very common and may include bug bites and stings, plant-induced rashes, and cuts and infections,” says board-certified dermatologist Sonya Kenkare, MD, FAAD, who works in private practice in Evergreen Park, Illinois. To prevent skin problems from gardening or yard work, Dr. Kenkare recommends the following tips: Wear protective clothing. Everything from the plant’s sap to its thorns or spines can injure your skin. Moreover, touching certain plants can cause an allergic skin reaction. To protect your skin, wear pants; a shirt with long sleeves; socks; shoes that cover your feet, such as running shoes; and thick gardening gloves. Protect your skin from the sun. Before going outdoors, apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all exposed skin, and make sure to reapply every two hours. Keep in mind that since no sunscreen can block 100 percent of the sun’s harmful ultraviolet rays, it’s also important to seek shade and wear protective clothing, including a widebrimmed hat and sunglasses with UV protection, whenever possible. Avoid gardening between 10 a.m. and 2 p.m., when the sun’s rays are the strongest. Look out for poison ivy, oak and sumac. These plants cause a rash in about 85 percent of people who come into contact with their oil. To prevent a rash, learn how to recognize these plants, as each has its own characteristics. You may also want to consider using a skin care product called an ivy block barrier. This product, which contains bentoquatam, helps prevent the skin from absorbing the oil that causes the rash. Make sure to apply the block
15 minutes before going outside, and reapply it after four hours. Keep in mind that the oil from these plants can also stick to your gardening tools or clothing and then transfer to your skin if you touch them. Take precautions against pests. Wear fragrance-free products, as overly fragrant products, especially perfumes and body sprays, can attract bugs. If you find a bug on your skin, flick it off rather than kill it, as this can prevent the bug from biting or stinging. You can also use insect repellent; however, avoid products that contain both insect repellent and sunscreen. These products should be used separately, as sunscreen needs to be applied generously and often, whereas insect repellent should be used sparingly. In addition, check your entire body for ticks after gardening. Read the labels on gardening products before using them. Many products, such as insecticides and weed killers, can have adverse effects, ranging from
a mild rash to severe burns, if used incorrectly. In rare cases, people have developed life-threatening injuries. Follow all precautions on the labels of these products. Treat wounds right away. If you have a minor injury, such as a small cut or a puncture wound from a thorn, it can be tempting to ignore it and keep working. However, even a minor wound can become infected. Immediately treat the wound by washing it with soap and water and applying plain petroleum jelly. Then, cover the wound with a bandage and change into clean gloves before continuing to garden. Make sure to clean the wound and change the bandage every day until the injury heals. Shower and change into clean clothes immediately after gardening. Sap, pollen and other parts of plants can get on your clothes and body. To protect your skin, shower and put on clean clothes immediately after gardening. Make sure you wash your clothes before wearing them again. www.healthyfitmag.com
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SKIN
Trimming your nails Make sure to do it the correct, safe way
D
ermatologists from the American Academy of Dermatology are advising the public about a simple yet important self-care routine: nail grooming. Not only do short, well-manicured nails look great, they say, they are also less likely to harbor dirt and bacteria which can lead to an infection. In addition, the right nail clipping technique can help prevent common issues like hangnails and ingrown toenails. “Short nails stay cleaner and break less often, which is good for both your appearance and your health,” says board-certified dermatologist and nail specialist Shari Lipner, MD, Ph.D., FAAD. To properly trim your nails, Lipner recommends the following tips: Soften the nails. The best time to trim your nails is immediately after taking a bath or shower. However, if that isn’t possible, soak your nails in lukewarm water for a few minutes to soften them. Gather the proper tools. Use a nail clipper or nail scissors for your
fingernails and a toenail clipper for your toenails. Remember to disinfect your tools monthly. To disinfect them, soak a small scrub brush in a bowl of 70 to 90 percent isopropyl alcohol and then use the brush to scrub your nail clippers or nail scissors. Afterward, rinse the tools in hot water and dry them completely before putting them away. To trim your fingernails, cut almost straight across the nail. Use a nail file or emery board to slightly round the nails at the corners, as this will help keep them strong and prevent them from catching on things like clothing or furniture. To reduce your chances of getting an ingrown toenail, cut straight across
when trimming your toenails. Toenails grow more slowly than fingernails, so you may find that you do not need to trim these nails as often. Smooth uneven or rough edges using a nail file or emery board. Always file the nail in the same direction, as filing back and forth can weaken your nails. Leave your cuticles alone. Cuticles protect the nail root, so it’s important to avoid cutting your cuticles or pushing them back. When you trim or cut your cuticles, it’s easier for bacteria and other germs to get inside your body and cause an infection. If you get a nail infection, it can sometimes take a long time to clear. Moisturize after trimming to help keep your nails flexible. This is especially important when the air is dry, as dry nails split more easily. “Nails are a reflection of your overall health,” Dr. Lipner says. “Keep an eye on your nails, and if you notice a change in the color, texture or shape of your nail, see a board-certified dermatologist. While some changes are harmless, others could be a sign of a disease.”
We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
Erica Spencer Photography espencer.net • 517.980.4951
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BY GRETCHEN MORSE
MIND
Quieting the fear-driven brain How Neurofeedback can help
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ylvia, a bright woman in her 30s, had experienced trauma as a girl and then again in college. She had done several years of talk therapy, but still could not quiet her body’s sense of alarm. Researchers have learned that the amygdala - the little “smoke detector” in our brain - can be set off in less than a thousandth of a second, and from there, a whole cascade of physiological and emotional responses can happen before we have any ability to consciously control it. For those with a history of trauma, this cycle of alarm and reactivity can happen at the slightest of triggers. In Sylvia’s case, she would experience frequent panic attacks and nightmares. It was very difficult for her to be out in public, anymore. The book, The Body Keeps the Score, by leading trauma researcher, Bessel van der Kolk, M.D. emphasizes the way that trauma is memorized by our cells and muscles, making it difficult to shift our body’s response to triggers. He recommends Neurofeed-
back as an effective way to intervene in this mechanism. Sylvia came to Neurofeedback after reading van der Kolk’s book. In her first session she wore a tight-fitting cap with sensors in it, during a digital EEG recording of her brain rhythms. Clinicians were able to see patterns in the map that correlated with Sylvia’s brain being in a highly aroused and vigilant state. When Sylvia returned for her follow-up sessions, special individualized settings were used to teach Sylvia’s brain and nervous system to gently shift into a calmer and more regulated
state. In this way, the emotional and physical body are more resilient to triggers, and can ideally recover faster if there is a re-stimulation. Sylvia continued Neurofeedback for about 20 sessions, until her physiology had memorized the changes enough to hold on to them indefinitely. Her nightmares and panic attacks became a rarity, and she found it much easier to be out in public again. She was more confident and focused, as well. Neurofeedback is also endorsed by the American Academy of Pediatrics and the Mayo Clinic. Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
(517) 393-1900
www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911
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HEALTH
BY BRIAN DOLL
Enjoy that pain-free passion If pain is hindering your hobbies, here’s what to do
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ost people have hobbies or activities that they enjoy participating in regularly. Having a hobby has been shown to reduce stress. However, additional mental stress can happen when pain is preventing you from participating fully in your hobby. There are ways to minimize or prevent pain that will allow you to participate in your hobbies.
Warm up With physical hobbies, it is important to participate in an appropriate warm-up before completing. Performing gentle warm-up activities increases blood flow in the body and will help loosen your muscles to prevent additional strain during your activity. A typical warm-up should only take 5-10 minutes, but can help keep you from getting injured.
Take it slow Pain can also occur when someone tries to jump back into a hobby after taking some time off. An example of this would be a golfer who takes the winter season off, but as soon as the weather
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turns nice they start to play as much as they did at the end of the previous season. The strength gained during last summer’s season will not carry over into the next year unless you did some sort of workout plan. People get into trouble when they load their muscles, tendon, and joints more than the body is prepared for. Doing this repetitively, each time you perform your hobby, leads to breakdown of tissue and eventually injury.
Improper body mechanics A third reason pain may be present during your activity is your body mechanics. The body needs to be positioned properly to complete activities without placing additional stress on body structures. When you perform an activity repetitively with improper mechanics, it may not feel painful right away. However, when you repeatedly do things with improper mechanics over the course of your activity, the body can begin to break down and cause pain.
How physical therapy can help Physical therapy can help address
all three of these components of pain during your hobbies. Physical therapists would start with an assessment, watching you perform your activity (your body mechanics). We would then be able to assess any impairments of strength, joint range of motion, or balance that could lead to pain if performed repetitively. Between these components, we can design a specific list of exercises/ stretches for you to perform to allow your body to perform the hobbies you love without breaking down your body and leading to injury. We would also be able to provide a warm-up routine that would help prevent pain during hobbies. If pain is hindering you from participating fully in your hobbies, talk to your doctor about a referral to physical therapy.
Brian Doll (PT, DPT) is a physical therapist in Jackson at the ORS Foot, Ankle & Running Center. You can contact him at 877202-2175 or ORSMI.COM
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Find new connections Break free from old patterns and let your light shine
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onnection. By definition, it is something associated with another. A relationship between two or more things, objects, or people. Like peanut butter and jelly. I feel that it goes deeper than that. Especially since I am a true believer that love is always the root of everything, or should be. Connection is more than pairing things together that we perceive to go together based on traditions, rituals, rules, and ideologies often rooted in archaic thoughts. I am not a big fan of PBJ’s, to be honest. However, I love peanut butter. I have even come to a point where bread is no longer an interest of mine, but I found organic rice cakes that I enjoy. Sometimes I feel like jam, sometimes I don’t. I have the freedom to decide. Peanut butter comes in many types, textures, and consistencies. We all can Chrysalis ad.pdf 1 10/25/19 search for what feels right, what tastes
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right in life. In a world filled with endless choices, we have the freedom to have what innately suits our individuality. We have a voice. Our feelings matter. 11:52 AM Gone are the days where we must
do only what the norm tells us, or what we perceive to be the norm. Gone are the days where we must do something simply because it was done that way for years. Are you stuck in ritualistic
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BY LAURIE DEBRUIN
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Laurie DeBruin 2380 Science Parkway • Suite 108 • Okemos, MI 48864 517.648.1980 • chrysalisreflexology@gmail.com
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• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •
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patterns for comfort? Are you stuck because it is what you have always done? Are you stuck because it was someone else’s fear and you have taken it on for yourself? What is your connection to the thought patterns that form your day? The only thing that is real is here and now. The imprint exists but it does not have to be your reality. I believe connection is deeper than something perceived to go together. Thank goodness that globally we are moving forward from some of those old and worn-out beliefs. Joining, link, bond, influences, relations, and assemblies are a few synonyms for the word connection. All these words have a deeper meaning past being just a word. It is our invisible thread toward oneness. It is that feeling when we meet someone and they instantly feel right. They feel like us. Before you know it, you find a link far past having children in the same class or that you work for the same company. The bond is knowing that someone supports you and honors your emotions. Maybe they had served in the military and experienced similar events. Maybe they had difficulty breastfeeding with their newborn and
appeared at the right time to help you. When we trust our inner voice and honor our feelings, the joining of like-minded individuals appears. Yes, back to like attracts like. Being receptive to friendship and unity opens the path for inner child healing. I find that as we grow in our experiences, we attract the influences that promote the release of old wounds along the way. Hence why it is vital to be within your inner power, your connection with Spirit. We want our connections to taste good, your idea of peanut butter and jelly. Along the way, friends may come and go. They may no longer fit into our ever-growing state of divine power. We can fill that space with gratitude that we were able to grow to the next level of awareness of self. Surround yourself with the ones that empower your courage and bravery. Link with the ones who will assist in forgiveness and understanding rather than sit in commiseration. One mustn’t remain stuck in old patterns just because that is what our family and loved ones did before us. One can only know what they knew at the time. You know more now. You represent the healing of
this Earth. Connect with the higher vibration. In a world that has been fear-based, shine your light. A unified beacon will burn bright. You are not alone. Open your heart to the connection. It is ever protecting and safe. Open your heart and assemble. Do not get caught in the semantics of what cannot be done at this time and space. All it takes is your heart and mindset to join. Connect yourself with your holy love. Your light will shine, and others will surround you in a beautiful force creating inner healing. The power of healing within unity clears the path for dreams to become reality. Choose to connect and step into the life that you were meant to have. Your inner healing will empower the Universe’s healing. United we stand.
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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GENERATION ‘US’
BY TOM MATT
Change is in the air
Want to be happy? Focus on what you can control
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hange is an unavoidable constant in our lives. Sometimes it is within our control, but most often it’s not. Our jobs or roles change — and not always for the better. Our organizations undergo re-organizations, family dynamics shift, and we need to adjust. Trying to find a funny moment during an otherwise unfunny situation can be a fantastic way to create the levity needed to see a vexing problem from a new perspective. It can help others feel better as well, the emotional bucket runs dry sometimes. You gotta just step back sometimes and think “I can adapt”. Learn What is self-love? Learning about self-love is not all ‘WOO-WOO,’ it is real and doable. Self-love is not simply a state of feeling good, it is an action. Self-love is a choice (one of my favorite words). It is a way of relating to yourself that involves being understanding for your mistakes, understanding in your losses, and being able to effectively communicate with yourself about life without harshly judging or punishing yourself. Inner voice work is the total bomb! Overcoming Overcoming obstacles or challenges is part of the game of life. Let’s face it, shift happens! We can turn challenges into a learning lesson, an opportunity, or you can complain about them and keep doing what you are doing. Only you can change your circumstances. You hold the key to your happiness and success…no one else. Improving Self-Improvement and self-esteem hold a key to ‘reframing’ the “new you”. You do you is a way to think about life in a good light. Comparing yourself to other people is a surefire way to start feeling inadequate, STOP! Try to focus on your own goals and achievements, rather than measuring them against someone else’s. Nobody needs that kind of pressure! Try these: • • • •
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Be you Be kind Be available, and Be consistent
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HEALTH
BY KIMBERLY WHITFIELD
New beginnings Embracing the journey forward
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ife resembles a book filled with many chapters of new beginnings! I believe starting a new chapter brings forth the vision to open a new door in your life. The month of May is my birth month, which marks a new milestone that I refer to this year as Chapter 52. I’m grateful and excited to begin this chapter with a fresh mind and spirit. More specifically, it feels like a renewal phase of taking on new challenges and pushing myself to higher heights. I like to
“Every year represents an amazing chapter filled with a milestone to celebrate.” ~Kimberly Whitfield
consider it as my “continued journey forward” stage. If you find yourself resenting new beginnings and chapters within your life, or fearful of the unknown, this column is for you! Here are a few tips of encouragement:
Create new habits Good habits are essential for living a happy life and studies have shown that choosing the right habits will not only help you reach your goals, but can allow you to become the person you want to be. New habits can be as simple as waking up early or incorporating more physical activity into your daily routine. To get started, think about habits that would inspire you to feel encouraged, motivated, and determined!
Envision the new you Think about an end goal and image how you want your life to be. Consider making it a fun experience of reinventing yourself. Perhaps consider a new hairstyle, cut or color, updating your wardrobe, or improving your diet. Over-
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all, its about creating the best version of yourself.
Do something out of the ordinary There’s no time like the present to do something memorable and exciting! So take time out to learn about exciting places to visit in your community and add them to your calendar. This is also a great time to consider checking-off some of your bucket list items!
can make a change within the universe.
Leave your fears behind forever Say goodbye to your worries and avoid getting buried in other people’s fears. Fear is a learned trait, and often what other’s say to you is a reflection of their own fears and beliefs. Always remain hopeful and keep the faith whenever fears arise.
Rewrite your life story This is a creative way to help you develop self confidence, while allowing you to live life on your own terms, not others. To begin, set a new theme for your life. Here are a few examples: perseverance, love and rebirth. Once you have decided on your theme start envisioning how you see yourself in the future and how you
Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
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Celebrating 75 years
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Blaine joined APH in 2019 as a licensed Personal Lines Producer. He focuses on providing home, auto and personal umbrella insurance for his clients and is an important part of the team. His favorite part of working at APH is making sure customers are covered properly and the family atmosphere that the office provides. Going forward, Blaine will also become a licensed commercial lines producer, as well as disability and life insurance. Blaine is committed to providing a thorough understanding of the coverages for his customers, so they know exactly what they are protecting and what they are paying for. As a former 3 sport athlete in Eaton Rapids, Blaine is now giving back as an assistant coach with Greyhounds Varsity Baseball program.
Michelle comes from a very diverse background but helping people always has been the main constant in her career. She has been in the insurance industry for the past 6 years and has attained her CISR insurance designation. When not at work, she likes to spend time with family/friends and spoil her two dachshunds. You will also find her shopping, doing crafts, or watching her nieces and nephews play sports. During the pandemic Michelle has become a fan of sending hand written notes to strangers and family to brighten their days. Michelle was born in Ohio and is a huge Indians and Browns fan.
After high school, Blaine enjoyed a prolific baseball career at Concordia University in Ann Arbor where he attained his degree in General Business. Outside of work, Blaine enjoys golf, travel and playing fast pitch softball. He is hoping to be a part of the next Team USA fast pitch team when it is announced this summer.
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