HFMAGNOV2013 by Healthy & Fit Magazine

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Healthy & Fit

DIET Healthy solutions. Fit results. A better you. NOVEMBER 2013

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DISASTERS Four reasons why a diet can fail in the first week

ALSO INSIDE:

Cindy Gaedert

Healthy habits add up to a healthy lifestyle for her

FAMILY MEALS

Get engaged with your family’s life through mealtime

FOOD MARKETING How parents can battle persuasive food marketing

HOLIDAY HEALTH Keep calories at bay

with these great apps

BATTLING STRESS Tips on how to keep calm and beat stress

SPECIAL FEATURE: 2013 HEALTHY & FIT MAGAZINE RECAP

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NOVEMBER

Healthy & Fit Magazine

NOVEMBER 2013 VOLUME 9: NO 8

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Diet disasters

Four reasons why your diet fails in the first week.

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

12 13 14 16 18 20 4

Preventative dental care

Learn how to avoid future health problems from this true story.

More ways to use Feng Shui

Feng Shui with Lapis Lazuli.

The power of family meals

Get engaged in each other’s lives.

Healthy & Fit Expo recap

There was something for everyone at this year’s expo.

Battling clever food marketing What’s a parent to do?

Details on testing for Vitamin D Here’s why it’s important.

Healthy & Fit • www.healthyandfitmagazine.com

22 24 25 26 28 29

Reasons why the scale won’t budge

It’s never easy to lose weight, right?

Win your battle over stress

Don’t let stress get the better of you.

Thanksgiving health

Keep from overdoing it with these helpful apps.

Keep it simple

These simple exercises can add up to healthy gains.

Produce of the month: Apples

This favorite fruit does more than just keep the doctor away!

Relieve back pain

Complimentary medicine can really help.

NOVEMBER 2013

A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

I need to learn how to multi-task my workouts

f multi-tasking is an art form, I’ve become a Picasso. Whoever said we need to slow down and smell the roses must not understand the beauty of reading the paper while packing a school lunch and putting together the best crock-pot recipe for dinner. Think of the internal satisfaction, the talent required and the rush that comes from cramming as many activities as you can in any allotted time. And yet, there’s just never enough time to do everything you want, is there? I mean, for real, I can write a column, watch the latest episode of The Walking Dead, and plan a fifth grade girls’ basketball practice at the same time. I’m already wearing a t-shirt with the colors of my daughter’s team while working (no sense in changing later if I don’t have to) so I can run to the grocery store, deposit some checks at the bank and still make it to practice in time to put down the baskets while barking out ball handling drills. Eating? Heck, my mouth is full of food while I’m typing this! I write blog posts during breakfast, while tweeting tweets (Twitter!), surfing YouTube for new commercials and petting the cats. They’re all over my keyboard right nowwadsfasdiophap;bjas. Sorry about that. Yup, I’m a master multi-tasker. If I’m not doing a few things at once—at least three, I’m thinking—I don’t feel like I’m being productive. I feel like it’s too quiet. It’s an “idle hands are the devil’s workshop” kind of thing. So why is it so hard to find time to exercise? Workouts, I would think, would fall into this category as well. I read hundreds of articles, get quality advice from trainers, doctors, readers—just about everyone there is to know in the health field. Yet, workouts are the one activity in my life I need to carve time out of my day to actually do. I struggle with this one. I’m starting to plan my days with the workouts included, otherwise I won’t consistently do them, and that’s just not acceptable. I know I need to take care of myself so I can be there to watch my kids grow up and move on in life. It’s not easy. There are a lot of practices, and dinners to cook, but I think I can do it. Much like my ability to mow the lawn on my zero-turn mower, while dictating my next column and figuring out where the heck the next tournament is located, I should be able to do this. It is important, and I’ll find the way to make it happen. If you have any ideas on multi-tasking workouts, let me know by emailing me at tim@healthyandfitmagazine.com. Enjoy the issue!

Healthy & Fit • www.healthyandfitmagazine.com

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RDN Karen Giles-Smith, MS, RDN, is a medical nutrition therapist specializing in eating disorders and a freelance writer in East Lansing, Michigan. Visit AtEaseWithEating.com and TheWellnessWriter.com Gina Keilen, RD Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University. Justin Grinnell B.S., CSCS Justin is co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com. Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer specializing in health and fitness issues. Check out her blog at freshstartcoach.blogspot.com

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

517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

NOVEMBER 2013

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Fit Features

by Karen Giles-Smith

EL L I E GA UD I N O When Ellie Gaudino, 22, of Lansing, wasn’t feeling well, she realized her happiness was at stake and decided to change her lifestyle. She began meditating four times weekly and doing yoga six days a week. These practices provide Gaudino with the opportunity to “check in” with her mind and body. “We are constantly living in the past and the future instead of enjoying the present,” she says. “Yoga and meditation help me remember to live in the present.” Gaudino feels a lot happier as a result: She has less anxiety and depression, and more resilience and self-confidence. “When you don’t take care of yourself, it affects your mental, physical and emotional body,” she says. “If I stop my healthy habits, I stop feeling good. If I haven’t practiced yoga in a couple of days, I can tell right away in my mood and physical body.” Her advice is to find the health habits that work for you, set goals and dates to accomplish them by, celebrate your achievements, and always keep trying. “Be kind to yourself,” she adds, “Good habits can be hard to keep. It helps if you kindly remind yourself that you can achieve them.”

SH ARO N G ERRISH As a child, Sharon Gerrish remembers being encouraged to go outside in the fresh air to play and ride bikes. “That always stuck with me,” she says, “and I’ve continued to practice that.” Another factor that motivates Gerrish to live a healthy lifestyle is what it took to accomplish her long-time goal of running the Boston Marathon: a lot of training, eating right, and self-care. “Moving the body is so important for both mental and physical wellbeing,” she says. “Of all of my health habits, exercise is the most important, and I make sure I incorporate some form of exercise on a daily basis, but I also know the importance of resting the body—it’s all about finding the right balance.” She feels happier, healthier and stronger when she eats healthfully and exercises every day—it keeps her energized throughout the day and, at age 50, she says she does not want to slow down. Currently, Gerrish is recovering from knee replacement surgery, which she decided she needed in order to continue to be active doing what she loves: running, biking, indoor cycling, yoga and “so much more.”

EL I Z A BE T H KA R C H E R After the birth of her first two daughters, Elizabeth Karcher, 33, of Lansing, wanted to start a fitness program for her own health and to set a good example for her children. She and her husband began running, and then trained for a half marathon. While pregnant, she completed two half marathons, and now that her third daughter is several months old, Karcher is getting back into her workout routine and training for another half marathon (signing up for races keeps her motivated). Running provides Karcher with “me time,” the chance to socialize with friends, and stress reduction. Also, as she had hoped, an active lifestyle is having a positive influence on her kids. “Running and participating in races has become a family event and has led to discussions about the benefits of healthy eating and being physically active,” she says. “It’s important to find something you enjoy doing and stick with it. Start slow and just move. I could barely go a mile on my first run, but I gradually increased my distance. I’m not fast by any means, but I set my own goals and run my own race.”

KATIE DALEBOUT As she learned more about holistic wellness, Katie Dalebout, 23, of Rochester, recognized the importance of taking responsibility for her own health. She fuels her passion for wellness by attending yoga workshops and wellness conferences on a regular basis. “It’s a journey for me,” she says, “I’m still learning and being constantly inspired, but I know that taking my health back into my own hands is the only way to truly heal.” Dalebout aspires to inspire others by being a living example of a healthy lifestyle. She also believes that finding a “tribe” of people who share a passion for making health a priority is an important source of motivation and support. In her own life, Dalebout incorporates good nutrition, yoga, meditation, creativity and gratitude every day—with creativity being of utmost importance. “I can meditate and drink green juice all day, but at the end of the day, if I haven’t challenged myself creatively, I feel unhealthy—even sick,” she says. Dalebout works fulltime for Kind, a healthy snack company; teaches yoga; and runs her own business, The Wellness Wonderland, where she blogs and hosts weekly podcasts on a variety of wellness topics. We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com. 8

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2013

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Success!

by Karen Giles-Smith

Melissa Elischer Although always fairly active, Melissa Elischer, 33, of East Lansing, was running on low-grade fuel and feeling sluggish. Here’s how she upgraded her fuel source and began living the good life in a high-performance body. What led you to give your lifestyle a tune up? I got a taste of what mind-

ful, healthful eating could do for me. About eight months ago, I was juggling research for my master’s thesis, working crazy hours on farms and in the lab, and taking a 200-hour Vinyasa Yoga teacher training. It all took careful planning, especially with food. I tried nuts and bananas for on-the-go snacks and was amazed at how good that simple change made me feel. Another “a-ha” moment was journaling about eating one meal each week for a homework assignment. That made me really think about what— and how—I was eating and how I felt afterwards. At the same time, a good friend’s healthy eating habits started to rub off on me. I realized how delicious healthy foods are and how wonderful I felt after eating them. I no longer craved the quick, cheap, processed foods I had been eating, but instead wanted fresh fruits, vegetables, nuts, legumes, etc. I was taking 4-10 yoga classes a week plus indoor cycling classes in training for a half marathon—I needed good food to keep my body and mind working in full gear. I was feeling better and able to do more. Once that shift happened—along with the increased physical activity—a lot of things began to change.

What did you do to recondition your eating and exercise habits? I started eating

fresh, raw, whole foods for the most part. No more pop – that was a big change! I increased my cardiovascular exercise because I found fun activities that I wanted to do: indoor cycling and running. I started with one indoor cycling class a week and amped it up from there. Now, I take 3-4 indoor cycling classes a week and teach it, too. Adding running was the final touch. One of my graduate advisors wanted to run the Disney Princess Half Marathon. My original plan was to attend as a spectator, but she convinced me to start training. Six months later, I crossed the finish line of my first half marathon!

Did you experience any challenges? How did you deal with them? I still

have cravings. Some days I win, some days the cookie does; but I don’t beat myself up over it. If I make the cookie the villain, I’ll want it more. “Forbid10

er! Aft

Before!

BY THE NUMBERS: MELISSA ELISCHER Blood pressure (normal is less than 120/80) Before: 140/89 After: 123/81 Measurements: Down 4 dress sizes Lost 6 inches across rib cage Dropped 6 inches from waist

den” treats are always much more tempting—so I don’t consider them off limits. I make conscious choices: I question why I want “X” and think about how I’ll feel afterwards. I don’t want to feel sluggish or tired. I have classes to take and teach, and roads to run!

stronger, and faster. I used to have issues with my ankles and knees—they would swell and be achy if I had to be on my feet all day—and that no longer happens. My blood pressure dropped, and I lost 60 pounds and several inches around my rib cage and waist.

How do you stay motivated to maintain your healthy lifestyle? I feel better and

What advice do you have for others?

Small changes can make a big difference. When I cut out pop, it helped kill a lot of my sugar cravings and the result was huge. Find some physical activity that you love. No matter What changes have you seen in yourself? what you feel you look like, never I’ve always been pretty active with good let that stop you from going out and doing what you want to do. Have endurance, but now I have even more fun. We only have this moment, energy to burn. I feel like I can physiright here, right now: Live it up! cally do a lot more; and go even longer, can do more, I use every minute of each day as fully as I can, and I keep setting new goals.

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

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

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2013

NOT YOUR AVERAGE GYM

2655 East Grand River | East Lansing, MI 48823 | 517.708.8828

www.mystateoffitness.com

Teeth

Preventative care

Learn how to avoid future problems from this true story. by Dr. Susan Maples

examined a “new” patient last week who was actually a blast from my past. Craig was my patient as a teenager but I saw him only sporadically during adulthood, and not at all for the past 7 years. I was shocked to learn he had suffered a major stroke at the age of 41 (almost 2 years ago) and has since been fighting hard to regain some uses of the left side of his body. He had to re-learn to swallow, speak, walk and care for himself. His conviction and strength are admirable. As we talked during the pre-clinical interview I learned that his health history was “totally clean” before the stroke. After the stroke, neither Craig’s physician nor his vascular neurologist (stroke doctor), both of whom are associated with an acclaimed medical school, could identify ANY risk factors whatsoever. Craig and his family were distraught by that. Treatment and rehabilitation for the stroke

was brutal, and if they couldn’t identify risk factors (so as to eliminate them), he would likely remain at risk for another! When I asked questions about the condition of Craig’s gums, I grew suspicious of periodontal disease. He described himself as a non-flosser and reported that when, on occasion he did floss, his gums would sometimes bleed. He also reported occasional bad breath. It had been seven years since he’d had his teeth professionally cleaned. Sure enough, our clinical exam revealed active disease: bone loss, deep pockets and bleeding gums when periodontal probing was performed. Craig was stunned to learn that periodontal disease is one of the most significant risk factors for stroke and heart attack. “How does it work?” he asked. First, inflammation irritates all of our vessels. Second, bleeding gums provide an open wound that allows dangerous bacteria to enter the blood stream and invade the walls of critical

vessels. Invasion can stimulate a blood clot which is the cause of a stroke or heart attack. (Check out TheHeartAttackAndStrokePreventionCenter.com for more information.) I called Craig’s vascular neurologist, a very caring man, who was surprised by my call. He was vaguely aware of this risk factor but not enough to suggest that Craig get a periodontal screening exam by his dentist. I let him know that his periodontal treatment would be augmented by saliva-DNA testing for the presence of the most dangerous bacteria and antimicrobial/antibiotic treatment, as indicated. (Google MyPerioPath for more info.) We can all learn from Craig’s story and spread the word. Periodontal disease is life-threatening. If you are afraid you might be at risk, visit www.SelfScreen.net and take the test. And by all means, stay up-to-date with your preventative dental visits! It could save your life.

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Thank you for your vote of confidence! Voted 2013 Lansing’s People’s Choice Award: Best Dentist

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2013

Mind

More ways to use Feng Shui Feng Shui with Lapis Lazuli. by Cynthia Logan, PhD

y now we have all heard of Feng Shui, but have you heard of adding healing stones for added properties of the Feng Shui experience? In ancient times, mystics as well as royal families favored the use of Lapis Lazuli because one property ascribed to the stone is the energy of deep calm with a strong connection to cosmic wisdom. This is believed to help one align with a universal quality of truth and integrity. Lapis Lazuli is a stone with deep cobalt blue color and speckles of gold, due to the pyrite in the stone. Therefore, the stone is believed to have a powerful combination of royal energies (wisdom, power, wealth, respect, etc.) The Feng Shui properties of Lapis Lazuli are that the stone can help neutralize negative energies present in the family, life, and environment. Also Lapis Lazuli can be used as a health cure. Lapis Lazuli is used to bring about

“Lapis Lazuli is a stone with deep cobalt blue color and speckles of gold, due to pyrite in the stone.” success in studies for children and adults, or business success and career advancement. Using a sphere in your home is the best method. The sphere can be placed anywhere in the living room, bedroom, altar, or close to your bed. But, stones can also be worn as jewelry, or any shaped stone can be used. For Feng Shui placement in rooms: Southwest for wealth and abundance, East for health, and North for Career and path in life. When purchasing for your use or as gifts for others: The deeper blue of the stone, the more powerful and expensive. Jewelry can be

in the form of necklaces, bracelets, rings, and earrings. Spheres or round stones are good or any shape stone can be used for meditation or to add décor on a desk or shelf. This can be beneficial as a gift for an unsuspecting person for many of the uses listed above. You can purchase these items online or at shops that sell rocks and stones. Check out the novel I just released called, Cynder in the Garden of Lapis, and see how the character uses the Lapis stone to heal others. You can purchase as an ebook or printed book on many online sites, including Amazon, Smashmouth, createspace and more. See my website for more details at: acenterforsuccess.com Cynthia Logan Anthony, PhD is a psychologist, limited license, a licensed professional counselor, and a nationally certified counselor with the National Board of Certified Counselors.

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NOVEMBER 2013

www.healthyandfitmagazine.com • Healthy & Fit

Family

The power of family meals Get engaged in each otherâ&#x20AC;&#x2122;s lives. by Gina Keilen

here has been a lot of research done on families eating together; and the list of positive results continues to grow. The families tend to eat more fruits and vegetables and less fried foods, soda, and foods with trans fats. Kids are also more likely to be of normal weight, get better grades, and steer away from drugs and alcohol. That all sounds great on paper, but the million dollar question is how to make family meals happen. Time is at a premium when both parents work full time jobs and kids have after school events with clubs, sports, and extracurricular activities. It can be hard enough to find time to regularly buy groceries, let alone find time for everyone with different schedules to sit down around the dinner table together. Looking at my younger self, family

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NOVEMBER 2013

dinners usually involved most family week. And these meals don’t have to be members on most nights. My mom multi-course feasts. Keep it simple and would do what she could, even if it was take fresh foods to make a family favorite just 10 minutes that we were together that everyone will look forward to. Or because she knew it was a time to talk. It pull that crock pot out of storage and put was a chance for everyone to have input. it to good use. While I loved my family members There’s something magical about back then, looking back, I probably being able to walk in after a long day’s appreciate them more now than I did at work and smell your delicious meal the time. Now that my siblings and I are already cooked. You can even make the grown, it’s extra special to be able to entire affair a family event and have gather at holidays or birthdays and have everyone pitch in. a meal together. Kids are more likely to eat foods, even Talking with over 20 students at the dreaded broccoli, if they help prepare Michigan State, all but four said they had it. If time gets real tight, remember family meals growing up. That being getting everyone to eat a takeout pizza is said, every one of them said they hope to still getting everyone to eat together. In have them in the future for as long as fact, that happening on Saturday nights they can because they all saw the value is one of my most memorable traditions. of them. It was unanimous: the best Or, if it’s hard to make it work with parts were being able to hang out with after school obligations, try having a their families and how it brought them family breakfast before everyone leaves all together. Many commented how it for work and school. If you are still gave them a chance to talk and keep eating together, it doesn’t matter the communication open in their families. time the day. While a challenge, there are ways to Family meals should be a great way to Map of: to turn let go of the stresses of everyday life. It’s have family meals without having 1542 W Grand River into June Cleaver overnight. If they are the timeAve for everyone to talk about their East Lansing, nonexistent in your house, start slow MI 48823-3055 days and what’s going on in their lives. and set a goal for once or maybe twice a It’s a time for family support, comfort, Notes

and healthy communication. Kids are more likely to feel like their parents are proud of them, and parents will feel more involved in their kids’ lives. While the meals are a great time to talk, try to keep the real deep and serious discussions for another time. Same goes for the TV or cell phones. Keep dinner time personable, enjoyable and something to tie everyone together. Food, for centuries and across the world, has been something that brings people together. Family meals are more than just the food, but also an opportunity to take a couple of minutes and all be together, listening and talking to each other, and making it truly a rewarding experience for all involved. If you are looking for how you can make family meals work in your house, browse poweroffamilymeals.com. Or, check out Zonya Foco’s website, www. zonya.com. Foco is an Eastern Michigan University graduate and now a national nutritional motivation speaker. Her cookbook, Lickety Split Meals for Health Conscious People on the Go is filled with easy, healthy, and quick recipes.

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Staff from Total Health Chiropractic were on hand to answer questions and demonstrate their exercise equipment.

Zumba was a big hit on the demonstration stage this year. Here Zumba instructors from Go Workout lead the open class.

The 2011

Healthy & Fit Expo Magazine

Something for everyone at the 2013 Healthy September 17, 2011 & Fit Magazine Expo

Lansing Center Featuring a diverse range of vendors, an exciting demo stage agenda, local www.healthyfitexpo.com health care experts, free admission, and something for everyone, no matter the

As always, the Tiki-Head Climbing Wall was a popular attraction.

age, the Healthy & Fit Magazine Expo rocked the Lansing Center again this year, on September 14. Taking the best ideas and practices from each previous expo and applying them to the next, this 7th expo may have been the best so far. The expo focus is the family, so the vendor space was surrounded by activities that reached out to the public, including sprint competitions, Twistar gymnastics classes, Summit Sports demonstrations, Tennis and miniature golf opportunities, an inflated rock wall for climbing, and the YMCA Olympic style weight lifting competition. The demo stage, including a public participation area, offered 20 minute classes on cheerleading, gymnastics, kick boxing, Zumba, Jazzercise, Krav Maga, Gyrotonics, and more. You name it, and if it’s current, you are likely to find it on the demo stage! And nestled throughout the excitement were mid-Michigan and national experts available for quality one-on-one conversations about what is current, and what is important to you. It is great event that honestly gets better every year. Plans are already underway for a 2014 expo. The expo was introduced in early 2007 when a number of mid-Michigan interests came together to plan a special weekend in the Capital City that would focus on health and fitness. Partners in this weekend include the Greater Lansing Sports Authority, Lansing Entertainment and Public Facilities Authority, Healthy & Fit Magazine, Impression Five Science Center and numerous non-profit organizations.

Trainer Kyle Sc of Fitness, took with the ultim

The team from Dr. Susan Maples, DDS, took time from their busy booth to pose for a picture. They’re always an expo favorite. Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2013

Pure Blend Granola passed out samples. They were a popular booth at this year’s show.

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Kids

Battling clever food marketing What’s a parent to do? by Karen Giles-Smith

any parents today grew up in a time when they saw kid-targeted food advertising occasionally: commercials during Saturday morning cartoons, a toy pictured on a Cracker Jack box, and the promise of a tiny comic strip on the inside of a bubble gum wrapper. These days, kid-targeted food marketing is more comprehensive. Kids are inundated with food and beverage ads any hour of the day via TV, radio, the Internet, electronic gaming, and school. Any parent who has dealt with a child’s temper tantrum in the middle of a grocery store aisle over a cartoon-emblazoned box of kid chow can attest to the fact that kid-targeted advertising works—extremely well. The research bears this out—at least for younger children. A study published in the journal Pediatrics in 2010 found that 4- to 6-year-old children’s taste preferences and snack selection were substantially influenced by food packages branded with cartoon characters, and more strongly by the high calorie, nutrient-poor foods. In contrast, a study published in the Journal of Nutrition Education and Behavior in 2012 found that 9- to 11-year-olds were more likely to eat fruits and vegetables if they tasted good, followed by whether they were nutritious. For these older children, the presence of a cartoon 18

The Balancing Act with “Forbidden” Foods “Forbidden’’ foods are high-fat, high-sugar, relatively low-nutrient foods such as sweets, chips and sodas. Using them is a balancing act. If you give your child unlimited access to these easy-to-like foods, she is likely to fill up on them and not be interested in learning to like more-challenging foods such as vegetables. On the other hand, if you restrict them, research shows she is likely to eat more of them when she gets the chance and be fatter than she might be otherwise. Here’s how to do the balancing act with ‘’forbidden’’ foods: • Include chips or fries at mealtime, and arrange to have enough so everyone can eat their fill. Unlike sweets, fatty foods don’t compete with other mealtime foods. • Have sweets for dessert (if you like dessert), but limit everyone to one serving. • Periodically offer unlimited sweets at snack time. For instance, put on a plate of cookies or snack cakes and a glass of milk, and let her eat as many cookies as she wants. • If you drink soda, maintain a double standard. Tell your child it is a grownup drink, which it is. When she is old enough to learn about soda-drinking from friends—probably in middle school—arrange to have soda occasionally for snack or along with a particular meal, such as pizza or tacos. The trick is including it regularly enough so it doesn’t get to be ‘’forbidden,’’ but not making it available in unlimited quantities, all the time.

(Source: Ellyn Satter, MS, RD, LCSW; EllynSatterInstitute.org)

character on the label ranked relatively low in terms of influence. Although cartoon characters are used to promote both nutrient-rich and nutrient-poor foods, marketers use characters most often to promote less nutritious foods. Research investigating children’s programs on the most popular broadcast and cable channels in 2011 found that 73 percent of food ads targeting children used a familiar

Healthy & Fit • www.healthyandfitmagazine.com

character, and that 72 percent of these ads promoted food of low nutritional quality. So, your kids are seeing a lot of advertising aimed at motivating them to choose particular foods and beverages. That’s the state of our society. But, how

Continued on page 23

NOVEMBER 2013

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Health

Details on testing for Vitamin D Here’s why it’s important. by Deborah Loniewski

our doctor ordered more annual blood tests and one of them checks your Vitamin D. Why is this still so important? Vitamin D is responsible for intestinal absorption of calcium and phosphate, and is critical to the process of bone mineralization. Vitamin D deficiency is still very common and is associated with a variety of diseases, including osteoporosis, rickets in children, rheumatoid arthritis, diabetes, asthma, tooth decay and cancer. We also know hypervitaminosis D exists but is very rare. Toxicity is only seen after taking extremely high doses of Vitamin D for a prolonged period of time. Obtaining sufficient Vitamin D from natural food sources alone is difficult. Consumption of vitamin D-fortified foods and exposure to some sunlight are essential for maintaining a healthy

“The prescription for good health: know your numbers, exercise and eat right!” vitamin D status. Vitamin D is derived from dietary animal sources (D3/cholecalciferol ) such as fish oils, salmon, egg yolks, liver; from plant sources (D2 /ergocalciferol), mostly, UV exposed mushrooms; or fortified foods (milk & some cereals) and by taking over the counter as Vitamin D2 or D3 supplements. Vitamin D is synthesized in the skin when adequate exposure to sunlight occurs giving it the name, “sunshine vitamin.” Some refer to Vitamin D as a hormone but this is not entirely true. A process in the kidneys to produce

the active form, calcium-regulating hormone, calcitriol (1,25 Dihydroxyvitamin D) is the actual hormone. Clinical laboratory serum measurements of 25-Hydroxyvitamin D, (liver converts Vitamin D to 25-Hydroxy) can accurately quantitate 25-Hydroxyvitamin D2 and D3 to give a total level and is the best indicator of vitamin D status. Skin tone, body mass and age all play a factor in your body’s Vitamin D production and requirements. The benefits of a normal vitamin D status far outway the alternative disease problems associated with vitamin D deficiency. Ask your doctor if you should take supplements and what dose is right for you. Deb Loniewski BSMT (ASCP) is an outreach laboratory representative with Sparrow Laboratories. Reach her at (517) 364.7800.

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Health

On the cover

Computer eye strain Tips to keep your eyes feeling great

he majority of people today in offices spend a great deal of their time in front of the computer screen. All this computer use leaves a lot of people experiencing what the American Optometric Association refers to as “computer vision syndrome.” Computer vision syndrome has a range of symptoms that include headaches, blurred and double vision, inability to focus, eyestrain, neck and shoulder pain, and watery or dry eyes. It can be caused from spending a prolonged period of time putting strain on the eye. Here are some tips for helping to prevent computer vision syndrome: Blinking. To help keep the eyes from becoming dry, try to blink often. This will help to keep the eye surface moist and prevent it from drying out. Try opening and closing your eyes in a slower motion. Palming. Close your eyes and gently rest the heels of your hands on your cheekbones, covering your eyes with your palms. Visualize blackness. Increase the light. Not having a light on when you are using the computer (or television) can put more of a strain on your eyes. Be sure to put a light on, to help reduce the strain. Check the position. The position of your computer can add to your eye strain. It is important that it is positioned a good distance away, around 20-28 inches from the eye, and that there are no glares on it. Re-position your computer to provide maximum eye comfort. Take breaks. Even while on the job, it is important to give your eyes a break when using the computer. Ideally, aim for a 15-minute computer break every two hours, and look away from the computer screen for 20 seconds at least every 20 minutes.

Cindy Gaedert, 42, of Charlotte, keeps healthy by doing daily workouts and smart eating. “I try to run every day,” she said. “I feel better and it definitely relieves stress. I like to run in the morning, outside, but as it gets darker, I’ll have to change.” Gaedert, who is the owner and publisher of The County Journal, said she loves to eat, but makes sure she’s smart about it. “I don’t eat fast food and eat as healthy as I can,” she said. Her advice for getting in shape: “Cut out pop and junk food. Keep doing something until it becomes a positive habit and you’ll do great.”

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www.healthyandfitmagazine.com • Healthy & Fit

Fitness

Reasons why the scale won’t budge It’s never easy to lose weight, is it? by Emeka Umeh

f losing weight or fat was easy then we would all have the bodies we want and we would all look like fitness models, right? Unfortunately, the game of losing weight is far more frustrating and disappointing than we all would like to admit. If no matter what you do, the number on your scale won’t budge, then read on for an explanation. Reason #1 Eating too many carbs

Refined processed carbs, or “simple carbs,” are the major cause of weight gain and will promote fat storage quicker than you can say the alphabet backwards. The problem with carbs is that they are digested as sugar. So cut out refined processed carbs and go complex carbs — don’t forget the proper balance of carbs, proteins, fats in your diet.

Reason #2 Not eating enough food

Reason #4 Doing too much cardio

If you are severely restricting your calories then you are actually putting your body into starvation mode. Everyone needs a minimum amount of calories for basic, proper body functions.

Don’t get me wrong, doing cardio is good for the heart but doing too much, doing hours of steady-state cardio, it’s going to end up working against your fat loss. All that cardio releases stress hormones in your body, which works against your weight loss. See your fitness trainer to find the correct amount of cardio for you,

This is called your base number of calories. You should never go below this number. Check with your primary care physician or nutritionist to find out what your calorie intake should be. Reason #3 Snacks without protein

Eat snacks that contain more protein than carbs, and some fat. This will help slow down the spike in insulin, and it will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Reason #5 Not getting enough sleep

Your body resets itself when you sleep. But if you’re not getting enough sleep it will have an impact on your hormone levels and can cause weight gain or decrease weight loss. The proper amount of sleep is important to losing weight and for the body to function properly.

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NOVEMBER 2013

Marketing Reason #6 Eating diet foods

Most diet foods are processed with added chemicals and artificial sweeteners that confuse your hormones and promote food cravings and fat storage. The best diet strategy when working towards a fitness goal, or better health, is to eat real, fresh and whole foods. Stay away from processed foods – they are your enemy.

and stressful, but you should know that mismanaged stress will have a huge negative impact on your hormones (cortisol), which can promote fat storage. Find ways to relax every day (maybe 20 to 30 minutes) in order to give your body a break from ‘fight or flight’ mode. Your scale will hug you.

Emeka Umeh CPT, FBBC. is the owner of Fit Body Boot Camp. You can reach him at (517) 993-6170 or visit .lansingfitbodybootcamp.com.

Reason #7 Stressing out

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Continued from page 18

often are kids doing the grocery shopping and how often are they driving themselves to fast food joints? Parents have the power to make and enforce limits, says Keith Ayoob, EdD, RD, associate professor for the Department of Pediatrics at Albert Einstein College of Medicine in New York. “The purchasing decision lies with parents.” And it’s the parents, Ayoob explains, who need to be role models regarding food choices and physical activity. A recent study published in the International Journal of Obesity investigated the eating and physical activity habits of children aged 2-5 and their parents. One of the researchers reported that when the parents did better, the kids did better. For example, limiting access to nutrient-poor (“junk”) foods at home and providing family meals increased the amount of nutritious foods the children ate. It’s important to note that parents should limit—not eliminate—nutrient-poor foods. Many child feeding experts, including the Academy of Pediatrics, agree that the best way to feed children is to follow a division of responsibility between parent and child: Parents are responsible for what food is offered, when it’s offered and where it’s offered; Children are responsible for whether they will eat, and how much they will eat from what’s offered. Of course, there will be times when your kids make food choices on their own, such as when they’re at a friend’s house or at school. And that’s okay. For the most part, however, parents are in charge of what food comes into the house and gets put on the table; then children choose what to eat from what is provided. Parents: Your house is your castle, and you are the gatekeepers. Marketing messages may ring in kids’ heads and possibly lead to whining, crying and even tantrums, but as parents, you have the last word. Karen Giles-Smith, MS, RDN, is a medical nutrition therapist specializing in eating disorders and a freelance writer in East Lansing, Michigan. Visit AtEaseWithEating.com and TheWellnessWriter.com

www.healthyandfitmagazine.com • Healthy & Fit

Health

Win your battle over stress Don’t let stress get the better of you. by Dr. Kirk Laman

o you sometimes feel like you’re in a battle with life when the stress of life with it’s hectic schedules and never-ending deadlines demands more of you than you feel like you can give? All of us in the modern world sometimes feel weighed down with these pressures. We find ourselves trying to juggle ten things at once: getting the kids to soccer practice on time, satisfying our superiors at work, and trying to squeeze in quality time with our spouse or partner. Just when we think we’ve finally got all our balls up into the air, the toilet springs a leak. Sound familiar? Now most people think that this kind of stress is just something that happens to us. They say to themselves, “I don’t really need to worry or be too concerned. Stress isn’t that big of a deal.” If you’re someone who buys into this idea, you may want to reconsider your

“Stress isn’t just a minor inconvenience to be shrugged off. Stress and stress alone has been medically proven to cause real illness.” thinking. Stress isn’t just a minor inconvenience to be shrugged off. Stress and stress alone has been medically proven to cause real illness. Research has established that you can end up in the hospital with a heart attack all because of runaway stress. Severe stress can even cause sudden damage to your heart muscle. A real medical illness called a stress cardiomyopathy can occur in just a few hours all because of overwhelming

stress. Yet, stress doesn’t just affect our hearts. Gastrointestinal troubles, inflammatory arthritic conditions, panic attacks, depression-are just a few of the illnesses linked to stress. So if stress is getting the better of you, it’s time you did something about it. You need to win your battle with stress. Let me share with you a few simple tips for taking control of your stress. Tip #1: Just briefly stop what you’re doing. If you’re in the midst of something that’s making you feel like you’re going to lose control, you need to push the pause button. Get control of yourself and stop whatever it is you’re doing for thirtyseconds to a minute. Disengage yourself. Stand up and move around. Break off the conversation you are having. You need to get control of the situation before you reach the tipping point. Continued on page 27

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NOVEMBER 2013

Health

Thanksgiving health

Keep from overdoing it with these helpful apps. by Rachel Berman

hen it comes to indulgent days, Thanksgiving tops the charts. In fact, Americans consume more calories on Thanksgiving than any other day of the year. Instead of stuffing yourself into a food coma, keep those calories in check with a little help from your friend, technology. Portion it out

A scoop of stuffing, a sliver of corn bread, a slice of apple pie – with all the sides and desserts, your calorie count can add up fast. When you’re a guest or on-the-go, you can use a mobile app like Calorie Count to look up the nutrition facts of common dishes so that you know what a serving size is… and try not to go too overboard. Lighten it up

When you’re the host, you have the

“Americans consume more calories on Thanksgiving than any other day of the year.” liberty to make recipe swaps to improve the nutritional profile of your Thanksgiving meal. Instead of creamy mashed potatoes, serve up baked sweet potatoes. In lieu of fried onions atop your green bean casserole, try sliced almonds. Every little swap counts! Use a recipe app like AllRecipes’ DinnerSpinner to find healthier versions of your favorites.

giving Dinner Coach. This iPhone/iPad app pulls in recipes and gives you a shopping list to easily keep track of what you’ve bought and what you need, and offers clear step-by-step cooking directions starting two days before the holiday. Walk it off

Going for a walk with family or playing a game of touch football before dinner helps you burn calories and offset some of the Thanksgiving indulgence. The Moves app let’s you track your movement without a separate activity tracker so you can make sure you get the recommended 10,000 steps per day.

Plan it through

One of the reasons we overeat around the holidays is from stress, due to being around family, traveling, or having many errands. Make your Thanksgiving less stressful with the help of Chow Thanks-

Rachel Berman, is the health editor at About.com and a registered dietitian. Read more of her articles at www.about.com/health.

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NOVEMBER 2013

www.healthyandfitmagazine.com • Healthy & Fit

Fitness

Keep it simple!

These simple exercises can add up to healthy gains! by Justin Grinnell

am sure we can all agree on one thing: Our lives are busier than ever. From work to school, and kids with their multiple commitments, getting everything done can seem like an impossible feat. So when your health starts to become a small priority on the list of things to do, working out can seem like a complicated task. This month, I am going to show you how easy it is to establish an exercise routine so that it becomes a habit in your life. All I ask is that you give me 15 minutes, three days a week. I will give you three at-home and/or at the gym workouts with a warm-up, that will be easy to remember and perform. All you need is a kettlebell, jump rope, and your body and you are ready. I have used this workout routine during very busy times in my life and have seen great results. It is quick and easy, and leaves you feeling refreshed that you got a little exercise in that day. You will be surprised that by keeping your workouts simple with large muscle group movements, such as the

kettlebell swing, goblet squat, push-ups and pull-ups, you can accomplish a lot in a little amount of time. That is the magical thing about simplicity Let’s get to the workout. Warm-up before each workout

Goblet Squat – 10 reps Jump Rope – 2 minutes Day 1

Perform as many rounds and reps as possible in ten minutes for each workout

Push ups

Goblet Squat: 10 reps Push-ups: 10 reps Day 2

Kettlebell Swings: 15 reps Pull-ups or Kettlebell Rows: 10 reps Day 3

Goblet Squats: 10 reps Push-ups Note: The next week you start with the day 2 workout.

Lie on the floor face down and place your hands about shoulder width apart while holding your torso up at arms’ length. Next, lower yourself downward until your chest almost touches the floor. Then press your upper body back up to the starting position while squeezing your chest.

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NOVEMBER 2013

Marketing

Goblet squat

Hold a weight against the chest. Position your feet shoulder-width apart, with your toes pointed slightly out. Sit back and down between the knees, keeping your chest up the whole time. Make sure you’re not falling forward or rounding your back. Go down as low as you can while keeping your feet flat on the floor. Shoot back up and stand tall at the top. This equals one rep.

NOVEMBER 2013

Kettlebell swing

Approach kettlebell with feet shoulder width apart. Squat down and pull kettlebell off floor, dip down slightly and swing kettlebell back under hips. Quickly swing kettlebell up by raising upper body upright and extending legs. Continue to swing kettlebell to chest level, then return kettlebell back down between legs. This equals one swing,

Pull ups

Hang from a bar using an overhand grip that’s just beyond shoulder-width apart, your arms completely straight. Without moving your lower body, pull yourself as high as you can, trying to get your chin above the bar. Pause, then lower your body until your arms are straight, and repeat.

Continued from page 24

Tip #2: Focus and breath. Put your attention on your heart region in the middle of your chest and take some deep breaths. When we feel stressed out, our breathing frequently becomes shallow and rapid. An easy way to win the battle with stress is to take control of your breathing. If you consciously breathe more deeply and slowly it will alter your physiology. Your heart rate will slacken, and your racing mind will calm. Thirty seconds of deep breathing is all that it takes. Tip #3: Find a long-term stress reduction solution. Perhaps it’s time you began thinking of a plan for long-term stress relief. Look for a simple, easy to use stress reduction method such as yoga relaxation, Tai Chi, psychotherapy, stress reduction workshops, or even just a weekly massage. Find a technique that resonates with you, and then begin practicing it on a regular basis. Stress can be harmful, but you don’t have to lose the fight. You can win your battle with stress if you put your mind to it. Dr. Kirk Laman is a Cardiologist TCI-Sparrow Health System. He is a stress reduction expert. Visit page 24 for information about his upcoming event.

www.healthyandfitmagazine.com • Healthy & Fit

Produce of the month: Apples

by Gina Keilen

What are they?

Apple and Pulled Pork BBQ Sandwiches

Apples are a member of the Rose family, being a cousin to peaches, plums, cherries, and apricots. They are a white fleshed fruit with red, yellow, or green skins. The apple is one of the most widely cultivated tree fruits. In fact, Michigan is the nation’s 3rd largest producer of apples. About 60% of Michigan’s apples are processed into applesauce, jelly, butter, juice or cider, and vinegar. Michigan is the leading producer of sliced apples for pre-made apple pies. Apples are freshly available in Michigan from August-September. To find local apple orchards near you, search www.pickyourown.org or www.orangepippin.com.

Source: www.michiganapples.com

Combine pork, BBQ sauce, and apple juice concentrate in a large saucepan. Heat over medium heat until heated through, stirring frequently. Meanwhile, melt butter in a skillet of medium heat. Add sliced apples and cinnamon-sugar. Cook and stir 5-6 minutes, or until apples are tender. Divide pork evenly over bottom of the rolls, and top with cooked apples. Cover with roll tops.

How to select and store:

No matter the color, look for firm apples. The skins should be smooth, with no bruises or gashes. Some apples may have a dry, tan patch on the skin – this does not affect the taste and is fine to eat. Apples bruise easily so it’s important to handle them as gently as possible. They can be stored 3-4 months in a cool, dark place or at room temperature but keeping them in ventilated bags in the fridge helps minimize a loss of nutrients. If you include with them a damp cheesecloth in the crisper drawer, it will help maintain some of their moisture. The famous saying “one bad apple spoils the bunch” rings true. If an apple is bruised or damaged, it releases ethylene gas that can decrease the shelf life of the others. Be sure to remove bad apples as soon as possible. Sliced apples also freeze well in plastic bags or containers.

How to prepare and cook:

Thoroughly clean apples before preparing them to remove the typical wax coating. Once cut, they can brown quickly so treat them with cold water and a spoonful of lemon juice. Apples can be eaten raw and are commonly used in desserts like pies, crumbles, or coffeecakes. They can also be pureed into applesauce, extracted into juice or cider, or processed as apple butter or jelly. Different varieties are better used for different things – tart apples retain texture best during cooking, so are often preferred for cooked desserts like pie, while sweeter apples are usually eaten raw.

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*Suggested Michigan apple varieties: Ida Red, Roma, Empire, Gala, Jonagold, Jonathon, McIntosh

What do you get from it?

Another popular saying: “An apple a day keeps the doctor away”. This is suggested because apples have a significant amount of fiber and Vitamin C, various phytochemicals, and can reduce the risks of some cancers. Apple skins contain a great deal of nutrients so even if recipes call for peeled apples, consider leaving them on for added benefits.

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NOVEMBER 2013

Health

Relieve back pain

Complementary medicine can really help. by Christine Reay

ow back pain is one of the top reasons people seek medical attention in the U.S. Studies show very few medical therapies, from medications to injections to surgeries, reliably relieve it, and some can aggravate the problem. A 2011 study published in the Annals of Internal Medicine randomly assigned 400 adults with moderate-to-severe low back pain lasting for at least three months to either weekly whole-body massages for relaxation, weekly massages that focused on specific muscle problems around the lower back and hips, or usual care. At the end of the 10-week intervention, 36 percent and 39 percent of patients in the massage groups said their pain was nearly or completely gone, compared to 4 percent in the usual care group. Massage is a traditional back pain treatment and it is not difficult to understand why. Just thinking about getting a massage can subconsciously cause you to relax your shoulders or it may make you more aware of every ache

and pain that you have. The perfect combination of treatments may provide even more relief. Three services that can help include: • Chiropractic Care • Massage • Acupuncture Receiving a massage prior to a chiropractic appointment will help your muscles relax and increase flexibility. Your body will be better able to receive the manipulations. Depending on the reason for the pain, a chiropractic adjustment can clear locked areas, thereby increasing nerve flow to areas supplied by the respective spinal nerves which can help with back pain. Acupuncture began in China more than 2,500 years ago and involves inserting thin needles at certain points on the body. Stimulating these points activates the body’s Qi and promotes natural healing by enhancing recuperative power, immunity and physical and emotional health. It is a safe, painless and

effective way to treat a wide variety of medical problems including acute pain. Combining acupuncture and massage in one session can be a powerful way to combat pain. The first half hour acupuncture will address the underlying cause of the pain and the second half of the hour a massage therapist will treat the pain itself by providing relaxing release of the muscles with deep tissue massage and/or acupressure to relieve the tension and release the pain. The combination of these two treatments focused directly on your area of pain will help to heal the body and relieve the pain in order to prevent an acute pain from turning into a chronic pain that may last longer and keep you from achieving a greater state of well-being.

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Christine Reay, AMTA, NCTMB, began practicing massage therapy in 1989. She is the co-owner of Creative Wellness. Reach her at (517) 351-9240.

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Fitness

Diet disasters

Four reasons why your diet fails in the first week. by Lisa Marie Metzler

ou had the enthusiasm like that of a New Year Resolution—cutting out carbs, fat and sugar. You worked out 4 days in a row, but then the headaches started, followed by rapid mood swings, fatigue and digestive issues. Never mind the irritability and brain fog that makes you feel like a zombie. Changing your diet should make you feel energized and happy, not crabby. Your body has basic needs. Ignoring them can compromise your metabolism and your health. Here are four reasons why your diet fails in the first week. Learn why and avoid these pitfalls: On the autobahn to Fail Town

If you feel like you’re always hungry it usually means your diet is unbalanced or just plain inadequate. Starving yourself defeats the whole process and will actually cause your body to conserve energy and resist weight loss. Aim to eat foods that promote satiety and keep you fuller longer. Go for lean protein, fiber and good fats. Get even more volume without racking up calories, by eating water-rich fruits and veggies and airy starches like popcorn and puffed whole grains. There is plenty of food you can pile high on your plate and feel satisfied. For instance, a cup of black bean soup, topped with avocado, 2 cups of asparagus and 1/2 cup of quinoa is 350 calories; the same as a tiny frozen diet dinner. Resistance is futile

It’s perfectly acceptable and recommended to indulge from time to time. Trying be perfect will make you feel deprived, resentful, angry and depressed. It may even cause a binge fest, which will derail your progress and make you feel

hopeless. Lose the “all or nothing” attitude. Once a week splurge on something that will really satisfy your craving. Take your time. Sit down and enjoy it without guilt. Split a dessert while dining out or buy one cookie from the bakery, instead of an entire box. Keep seemingly indulgent foods that are actually nutrient-rich like dark chocolate and almond butter on hand. Don’t check out on the weekend!

Unstructured time can leave us bored and nibbling more. Even if your weekend is busy with family gatherings or watching junior’s soccer game, the weekends seem to be a time for checking out on healthy eating. If you’re trouble is boredom, plan projects with deadlines. Knit a scarf for an upcoming birthday present or check out the endless volunteer opportunities at dosomething. org. If running from event to event is more your issue, pack lunches and snacks instead of depending on fast food or stadium food. Weekends are also time for reconnecting with friends but studies show friends who eat together eat more than those paired with strangers. We tend to give each other “permission” to overeat. This doesn’t mean you have to be a social outcast, just try scheduling social gatherings around activities that don’t involve food. A special exhibit at the museum, the theater, or something active like a rock climbing wall or paintball. Being mindful on the weekend and when Monday morning rolls around you won’t dread stepping on the scale. Medicating with food

A recent study by the University of Wurzburg in Germany showed we may keep eating fatty foods when we’re down

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and out because we’re less likely to taste the fat in the food. The subjects in the study were given a sample variety of creamy drinks that contained different amounts of fat. Before tasting the drinks, the subjects were shown three different videos. The first one depicted a happy scene, the second, a sad one and the third was neutral. The neutral video had no influence on the subject’s taste buds, but after watching the two emotional clips, the subjects were less able to tell the drinks apart. Emotions can impact our sensory perceptions of food. Our rational thoughts often fly out the window and distance us from the consequences like plunging into a carton of ice cream. Time to get those in check or you’ll check out of your diet. Frued said, “Unexpressed emotions will never die. They are buried alive and will come forth in an uglier way.” It will take some time and patterns will have to change but it is doable. While some emotional eating issues may require a professional counselor, there are a few things you can try on your own. Place the tempting food on the highest shelf, inside a container. Same plan with the freezer and refrigerator foods. Release the emotions head on by having a good cry, intensely scrubbing the shower, going for a walk or calling a friend. Each time you replace food with something productive you’ll make significant progress in changing this unhealthy pattern.

Lisa Marie Metzler is a personal trainer and keeps her stress in check by punching the heavy bag on a regular basis.

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