Healthy & Fit Magazine

NOVEMBER 2014

www.healthyandfitmagazine.com

PERFECT

PUSHUPS For athletes and coaches: Do them right (or not at all!)

ALSO INSIDE:

WINTER SKIN CARE

How to change your routine for cold weather

RETHINK YOUR WORKOUTS

For best weight loss, try new cardio tactics and tips

TEETH POLISHING

Why it’s not the best thing for your mouth

KNOW THE DIFFERENCE

Between cardiac arrest and heart attacks

CONCUSSIONS & KIDS

Parents are paying attention!

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NOW PLAYING! Check out these events currently hosted in Greater Lansing!

2014 Michigan Youth Football Classic November 7-9, 2014 Hope Sports Complex 2014 NIRCA Cross Country National Championships November 15, 2014 Forest Akers Golf Course 2014 Special Olympics State Poly Hockey Tournament November 22, 2014 Lansing Eastern Don Johnson Fieldhouse

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NOVEMBER

Healthy & Fit Magazine

NOVEMBER 2014 VOLUME 10: NO 8

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26

CARDIAC ARREST

HEART ATTACK

People often use these terms interchangeably, but they are not the same.

WHAT IS CARDIAC ARREST?

The perfect pushup

WHAT IS A HEART ATTACK?

CARDIAC ARREST occurs when the heart malfunctions and stops beating unexpectedly.

A HEART ATTACK occurs when blood flow to the heart is blocked.

Do it right (or do something else!)

Cardiac arrest is triggered by an electrical malfunction in the heart that causes an irregular heartbeat (arrhythmia). With its pumping action disrupted, the heart cannot pump blood to the brain, lungs and other organs.

Cardiac arrest is an “ELECTRICAL” problem.

A heart attack is a “CIRCULATION” problem.

A blocked artery prevents oxygen-rich blood from reaching a section of the heart. If the blocked artery is not reopened quickly, the part of the heart normally nourished by that artery begins to die.

WHAT HAPPENS

WHAT HAPPENS

Blocked Artery

Seconds later, a person becomes unresponsive, is not breathing or is only gasping. Death occurs within minutes if the victim does not receive treatment.

WHAT TO DO Cardiac arrest can be reversible in some victims if it's treated within a few minutes. First, call 9-1-1 and start CPR right away. Then, if an Automated External Defibrillator (AED) is available, use it as soon as possible. If two people are available to help, one should begin CPR immediately while the other calls 9-1-1 and finds an AED.

10

Arrhythmia

18

12

Symptoms of a heart attack may be immediate and may include intense discomfort in the chest or other areas of the upper body, shortness of breath, cold sweats, and/or nausea/vomiting.

More often, though, symptoms start slowly and persist for hours, days or weeks before a heart attack. Unlike with cardiac arrest, the heart usually does not stop beating during a heart attack. The longer the person goes without treatment, the greater the damage.

The heart attack symptoms in women can be different than men (shortness of breath, nausea/vomiting, and back or jaw pain).

22

WHAT TO DO Even if you're not sure it's a heart attack, call 9-1-1 or your emergency response number. Every minute matters! It’s best to call EMS to get to the emergency room right away. Emergency medical services staff can begin treatment when they arrive — up to an hour sooner than if someone gets to the hospital by car.

EMS staff are also trained to revive someone whose heart has stopped. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital, too.

PUBLISHER’S PERSPECTIVECARDIAC 6 FIT FEATURES 8 COVER

BY ERICA SPENCER WHATPHOTO IS THE LINK? ARREST is a LEADING CAUSE OF DEATH.

8 12 13 14 15 16 18 4

Nearly 360,000 out-of-hospital cardiac arrests occur annually in the United States

Fit Bits!

We have a new quick-read page just for you!

To polish or not to polish

Fast action can save lives.

An interesting question addressed by Dr. Susan Maples.

Healing oils

©2013 American Heart Association. 1/13DS6554

It’s a practice that may help you deal with the change of the seasons.

Holiday eating

Know when to leave the stuffing for the turkey.

Long term finances

How to shift your focus from the moment into the future.

Keep your skin looking great

Dr. Marcy Street shares her cold weather skin tips.

What’s the difference?

Take a closer look at cardiac arrest and a heart attack.

Healthy & Fit • www.healthyandfitmagazine.com

Most heart attacks do not lead to cardiac arrest.

But when cardiac arrest occurs, heart attack is a common cause. Other conditions may also disrupt the heart’s rhythm and lead to cardiac arrest.

19 20 21 22 24 28 30

When responsibility changes

How to nurture the network to prepare for empty nest years.

High school athletes

Can young athletes benefit from Learn more about CPR chiropractic care?

or to find a course, go to heart.org/cpr

Caring for pierced ears

Here are some tips from dermatologists.

Rethink your cardio

For better weight loss results, try using these tactics.

Food of the month: Fennel

This aromatic, crunchy vegetable is a great addition to your diet.

Shorter, darker days ahead!

Neurofeedback may weatherproof your brain.

Concussion education working

Survey shows parents are finding presentations helpful.

NOVEMBER 2014

Breast Care Center

Our comprehensive approach to breast health includes a full range of services: Breast ultrasound | Screening and diagnostic mammograms Breast cancer risk assessment | Stereotactic breast biopsy Breast MRI | Breast reduction and/or reconstruction surgery Lumpectomy and mastectomy | Ultrasound vacuum-assisted breast biopsy Sentinel lymph node mapping/biopsy | Breast conserving surgery and needle localization biopsy Comfortable, private, pampering environment | Nurse Navigator, providing one-on-one personalized care

Find more information at www.hgbhealth.com or call 517-541-5805

A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Lederhosen at Wiesn is motivation aplenty

I

never considered how much I wanted lederhosen until I was standing in my underwear in the middle of a store aisle in downtown Munich, Germany, while the female shop clerk, Mila, went from rack to rack to find the perfect pair for me. Even with the trendy Bavarian music, which somehow featured Take Me Home, Country Roads by John Denver, blaring from overhead speakers, I felt pretty exposed and I didn’t want to wimp out and put my jeans back on. I wanted some lederhosen!

I was in town for Oktoberfest. The real Oktoberfest. The locals call it Wiesn. It’s a huge 16 day festival running from late September to the first weekend of October that’s been held since 1810. More than 6 million people from all over the world attend this event in Munich, which features a huge fairground with rides, food and of course, large beer tents. And of the 6 million people, most are in traditional Bavarian wear. For ladies it’s a Dirndl, a traditional dress. For the men, it’s lederhosen.

Mila found the perfect pair and helped me wiggle into them, hooking the suspender portion of the famous Bavarian costume into the proper buttons, which is no small feat. There are a lot of buttons on lederhosen.

As I was fastened into my pants, I looked over at my younger brother, Mike, still in his underwear, and had to smile. Mike has done this before; it was his second Wiesn. He was getting a new pair of better fitting lederhosen. This was my first event and first lederhosen. Once the Kissman brothers had their gear on, you can bet they headed down to the event.

And let me tell you, it is big. BIG. We ventured onto the fairgrounds, which reminded me of a local county fair, except BIG. And went down the BIG midway and found our ENORMOUS beer hall and headed in. While I could fill this entire magazine with the exploits of the day, and rave about the BIG steins of German beer, and ½ chicken servings of meat that were delicious, we’ll save that for a different day.

Mike and I made many new friends, and a good share had a common focus: fitness. I met James from Wales who loved to run triathlons. I met Niklas, from Austria, who said he liked to run marathons and mountain bike when he could (I can only imagine the elevation of the trails he rides).

Alex, from Germany, said he liked to run as well.

And that’s how it went for the four days I spent in Germany. I survived Oktoberfest and have some great stories to tell. The food in Germany was delicious. From my time there, I can see how it’s easy to eat healthy. The locals were very friendly, and despite the smoking (there was a lot of smoking), people seemed to be fit. It was fun.

Of course, with the motivation to look good in a pair of lederhosen always present, I can understand why.

Enjoy the issue!

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Healthy & Fit • www.healthyandfitmagazine.com

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State

Justin Grinnell B.S., CSCS

Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, business consultant and author. Reach her at susan@drsusanmaples.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 2014

Are Headaches Controlling Your Life?

If you’re female, over 25, and suffer from migraines these are facts you must know.

Living with headaches is tough.

Day after day of being miserable, irritable, and looking a lot older than you really are. The frustration of knowing that your friends and family don’t understand what you’re going through.

Add this to doctors’ visits, MRI’s and CT scans -- which only come back with “normal” results.

And that’s not all… trying one medication after another, feeling like you’re on a merry-goround of drugs.

It’s enough to make anyone want to scream!

IF YOU DO NOTHING ELSE, READ THIS: 1) Approximately 22 million women are affected by migraines in the United States.

2) Medical science has discovered that most headaches are caused by damaged structures around the neck like joints, ligaments, muscles, and cervical discs, all of which have complex nerve endings.

3) Research has proven certain natural treatments have great success with headaches – even better than massage and medications – and with no side effects.

Why not get rid of those debilitating headaches today? Read the full facts on this page!

I’m Dr. Jean-Guy Daigneault. Dr. Denise Rassel and I have been helping patients with neck tension, headaches and migraines live pain free for years now.

Every week we hear how women suffer from severe headaches – statements like… ï ï ï ï ï

“I feel like my head is in a vice.”

“My eyes hurt and I feel so drowsy.”

“I have to lay down.”

“I’ve had migraines since childhood.”

“Muscle tension in the neck and pain into the shoulders.”

They tell me they’re sick and tired of jumping from one headache medication to the next.

Here’s what I hear…

“I am tired of being looked upon as someone who is only out there to get medicine. I only want RELIEF. I don’t know why that is so hard for people to understand. I don’t want to be treated badly anymore. I want to get help, and I want to get rid of the headaches.”

Imagine being able to live life like a normal person again, pain free and without headaches -- being able to play with your kids, enjoy time

with friends, and not have to worry that your headache will hit you at just the wrong time.

We’re running a special 14-day offer for those suffering with headaches. Until November 30th, $49 will get you all the services we normally charge new patients $260!

Recurring Headaches Are Not Normal

Why would we practically give away our services? Because patients tell us too often…

“I only wished I had found you sooner” This happens so often, we decided to do something about it and run this ad. Just call before November 30th and here’s what you’ll get… ï An in-depth consultation about your headaches where we will listen…really listen…to the details of your unique situation. ï A complete neuromuscular and skeletal examination of the head and neck so we FDQ ĆQG WKH SUREOHP ï A full set of specialized x-rays to determine if posture or joint problems are contributing to your pain … (NOTE: These would normally cost you at least $200). ï A thorough analysis of your exam and x-rays where we’ll map out how you can get rid of your headaches once and for all. ï A special report that you can take with you revealing what is happening inside you to cause the headaches.

Could this drugless treatment be the key to your headache solution?

Discover the drug-free, painfree, natural treatment for getting rid of headaches.

No question… if you are having headaches then something is wrong.

Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication). Finding the SUREOHP DQG Ć[LQJ LW KDV got to be top priority!

Call today…

Phone: 517-336-8880 Call anytime between the hours of 9:00 am and 6:00 pm Monday through Friday.

Tell the receptionist you’d like to come in for the Special Headache Evaluation before November 30th.

Look, you have very little to risk and a lot to gain. Call today and we can get started with your consultation, exam and x-rays as soon as WKHUHèV DQ RSHQLQJ LQ WKH VFKHGXOH 2XU RIĆFH LV called Rassel-Daigneault Family Chiropractic DQG \RX FDQ ĆQG XV QH[W WR )5$1'25 EHKLQG Wendy’s… 537 N. Clippert, Lansing or for your convenience at our Okemos location at 4650 Dobie Rd. Sincerely, Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C. P.S. Why Suffer More Years Of Misery?

How many years can your body handle taking 1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI one pill after another? spinal adjustments with headache patients.

That’s no way to live, not when there could be an easy solution to your problem. Many of the The Boline Study pain medications available are quite addicting This study compared two groups of and can have drastic side effects. headache patients, half went for chiropractic adjustments, and the other half took Call today. We may be able to help you live a normal, pain-free life amitriptyline, a medication often prescribed again. for the treatment of severe tension headache pain. After six weeks, researchers found that Call 517-336-8880. chiropractic patients experienced almost no side effects. And only the chiropractic *Medicare/Medicaid patients continued to report fewer restrictions apply. headaches when treatment ended.

The Duke Study Medical experts concluded that spinal manipulations resulted in almost immediate improvement for headaches. Patients also had significantly fewer side effects and longer-lasting relief of headaches than a commonly prescribed medication.

Fit bits Hop to Bed

Trouble getting your zzz’s? You may want to try 300-600 mg of hops. Supplement about 45 minutes before bedtime. Blends that contain hops and or valerian and passion flower may be good to try as well. A word of caution: If you’ve had breast cancer, avoid hops as they increase estrogen levels.

Walk to Work it Out

You’ve heard (and hopefully experienced) that walking can clear your head. Here’s why: research shows that when we exercise, blood pressure and blood flow increase everywhere in the body - including the brain.

More blood means more energy and oxygen, which helps us problem solve. The hippocampus, the part of the brain critical for learning and memory is also highly active during exercise. When the neurons rev up here, our cognitive function improves.

Lace up your shoes and head out to reap the benefits! Here’s some ways to make it more interesting:

Leaders in Anti-Inflammatory

Eating veggies cuts inflammation but Brussels sprouts, kale, cabbage, cauliflower and bok choy rate at the top of the list according to a study published in the Journal of the Academy of Nutrition and Dietetics. Women who consumed these veggies had up to 25 percent lower levels of markers of inflammation than those who didn’t eat them.

Hill vs. You Find a hill that takes between 30 seconds and two minutes to climb. Set your timer and walk up the hill as fast as you can.

Repeat and shave off your time.

Have you AMRAP’d lately?

Capture the Flower Walk until you’ve taken snapshots of 10 beautiful landscapes, buildings or individual plants and flowers. Post your finding on social media to inspire others.

20 jumping jacks 20 plie squats 10 burpees 10 push ups 20 bicycle crunches

AMRAP (As Many Reps As Possible) is a nice way to break through a plateau or add variety to your workout. Simply do as many reps of a circuit as you can in 10 minutes. Here’s an example:

November is Peanut Butter Lover’s Month Here are some fast facts: It takes 540 peanuts to make 12 oz. of peanut butter Americans eat 800 million pounds of peanut butter each year It contains heart-healthy monounsaturated fat You’ll get 2 grams of fiber and 8 grams of protein per serving Buy regular peanut butter instead of the reducedfat. The calories are usually the same or even higher as most have extra ingredients to replace the missing fat - including more sugar.

8

Healthy & Fit • www.healthyandfitmagazine.com

FREE Apps Nike +Training Club For the ladies only. This customized 4-week program includes strength and training routines featuring Nike Master Trainers. 15,30 and 45 minute workouts with easy-to-follow coaching.

HOT 5 No time to exercise? Really? This app zaps that excuse and helps you squeeze in exercise. You get a video with five moves to do in five minutes. Try one of the 75 quickie routines after a run and stack them for a full workout.

Healthy Out You don’t have to leave your good intentions at home when you dine out.

Stay on your plan with HealthyOut, an app that will help you find healthier options at your favorite restaurants. It also covers popular diets like South Beach, Zone, Atkins and Paleo. There’s even a filter, “Not a Salad,” so you can eliminate this usual go-to when dining out.

NOVEMBER 2014

Come see our

Casual Side Shop our great selection of mens and womens casual apparel & accessories 2299 W. Grand River, Okemos

517.349.3803 www.playmakers.com

Success!

Elizabeth Stomski

Running has changed Elizabeth Stomski’s life. Inspired by a weight loss challenge at work, and a local running program, Stomski, 34, of Lansing, found a passion for long distance running. The results have been amazing. Here is her story: What inspired you to become healthy? In 2008 (at 28), I

weighed nearly 290 and was horribly unhealthy. I realized how unhappy I was and signed up for the Biggest Loser Challenge at work in 2009. I began training for small races and eating better. I used the Couch to 5K Program at Playmakers and ran my first 5K in October 2009 at Hawk Island. My friend, who finished the race before me, met me when I had a quarter mile to go and coached me to the end of the race. I cried as I crossed the finish line.

I can do this marathon. So on January 1, at midnight, right after I exchanged Happy New Year wishes with everyone, I logged onto the registration page and signed up. I partnered up with Amy Howe of Amy Jo’s Howe About Personal Training, developed a plan of attack, which included running, cross training, and strength training, and off I went.

Now!

What other races have you done? Almost one year later,

How did you get into half marathons? From 2009-

2013, I competed in 5K and 10K events. Then it hit me: why not do a half-marathon? I’m originally from Metro Detroit and I thought it would be so satisfying to be able to run over the Ambassador Bridge and through the Detroit/Windsor Tunnel. I trained almost all year and completed my first half marathon in October 2013. There was nothing like it. The crowds. The medal being placed around my neck—it was contagious.

What were some of your hurdles? I had some major

Befor e!

Elizabeth Stomski Before: 300 lbs After: 224 lbs Height: 5’8”

life changes occur that November—a long term relationship ended, children (his, not mine) were involved. I moved out of my home and my life was flipped upside down. To top it off, I had fractured my ankle a week prior to this upheaval. I was a mess and started to turn to my unhealthy habits again.

My supportive and amazing family and friends reminded me of all that I have worked for in the past few years and got me on my feet again and got 10

me to sign up for my first marathon.

The Detroit Free Press/ Talmer Bank Marathon 2014. The motto of the race really spoke to me, “You Can Do This!” While everything else in my life wasn’t making sense, that slogan stuck with me. I knew I could make it through these challenges and

I’ve completed two additional half marathon races (Lansing Half Marathon, Sleepy Hollow Trail Half Marathon), my first triathlon (Hawk Island), and multiple other races (Lake Lansing Team Marathon, BTN Big 10K). I’m signed up for my first Disney half marathon too, in November of this year. I still train with Howe one or two times a week, and she has become one of my best friends.

How do you feel now? A lot can change in a year. I’m happier than I ever have been and I’m healthy. I still have a ways to go (I’m down to 235 lbs and kept it off for 4 years), but I can see- and feel- the progress. The training for the marathon has been tough (I did a 16 mile run yesterday), but I can do it!

What’s your ultimate weight goal?

I’ve gotten to a point where the number on the scale isn’t the end all, be all for me. It would be amazing to dip below 199, but I would rather be a strong 200 than a wimpy, muscleless 199!

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 2014

NOVEMBER 2014

www.healthyandfitmagazine.com • Healthy & Fit

11

Teeth

To polish or not to polish?

That is an interesting question. by Dr. Susan Maples

W

e have all grown up with the experience of having our teeth polished at the cleaning appointment. We leave with nice smooth teeth for about an hour, until the protein layer of protection (called the biofilm or pellicle) forms again.

It turns out polishing teeth is not so good for them. For years we have had studies proving that polishing teeth with a rubber cup and professional paste causes micro-abrasion and should be performed selectively, for unsightly stain only.

Why? Picture your teeth under a microscope. Enamel is like a massive stack of glass tubules (like straws) that suck up whatever moisture it touches.

Maybe it’s saliva, which is perfect, or maybe its juice/soda/diet soda/sports or energy drinks which are highly acidic.

Add to that the acid from sugar-eatingbacteria in the plaque and bang, the enamel tubules begin to dissolve.

Topical fluoride to the rescue! Picture

12

the fluoride molecule as glue, clogging the glass-like tubules and protecting the tooth from absorbing these harmful acids.

Fluoride must be continually reapplied to reinforce its protective power. Here’s the rub: polishing teeth with abrasive paste,

removes the biofilm and the fluorideprotected layer of enamel. Abrasion is even more harmful for kids, where the enamel on baby teeth is far thinner.

But wait, it gets worse. It turns out that polishing off the biofilm makes the fluoride varnish less effective. The data shows the intact biofilm acts as a scaffold

Healthy & Fit • www.healthyandfitmagazine.com

to hold the fluoride on the enamel surface longer; actually increasing its penetration and effectiveness for cavity protection.

Incidentally, fluoride varnish leaves the teeth feeling rough for a half hour, like fine-grit sandpaper. This should be our new feel of health after your dental visit, not smooth, shiny teeth.

Is this new evidence? No! Dental/ hygiene schools have, for years, taught selective polishing for stain alone. But it’s hard for us to change our practices, mostly because we are worried about disappointing patients. Instead of polishing I recommend dental professionals take that time to work with each person (especially children) on individual skill-building, for a lifetime of good home care and health.

It is up to all of us to know this information and request “No polish, please.” In addition, if you are even slightly cavity prone, insist on a fluoride varnish protection at each and every cleaning appointment!

NOVEMBER 2014

Mind

Healing oils

A practice that might help deal with the change of the seasons. by Cynthia Logan

T

he fall brings many stressors that we can prepare for. Healing oils or essential oils can be beneficial in many cases and have been used for centuries for religious reasons, marriage ceremonies, dating and courtship, cosmetics, funerary services, medicine and many other aspects of human life.

Many companies offer essential oils and the ones that I will present are generic. Essential oils are the volatile liquids that are distilled from many parts of plants.

Additionally, the oils should not interfere with medications, but please refer to your physician if you need advice in this area. Many companies offer blends, which is a combination of oils that are known to aid in various conditions.

Essential oils affect the brain by reaching brain tissue and cerebrospinal fluids and can affect physical as well as

emotional conditions. Some oil constituents pass the blood-brain barrier and aid in many conditions.

The amount of oxygen in the limbic system of the brain helps increase secretions of antibodies, endorphins, and neurotransmitters, which help the body recover and ease pain and discomfort.

Essential oils can be used aromatically or through breathing, internally, through the mouth, through the skin, or by vaginal or rectal insertion. Hands and feet are good places to use the oils.

There are reflex points on the body and this article cannot go into all of the details, but internet searches yield many results on this topic.

Because of cold weather and germs being shared in close quarters at schools and work sites, a boost in the immune system can be useful. Wild orange, clove bud, cinnamon bark, eucalyptus and rosemary are antibacterial, antifungal, antiviral, and disinfecting.

Clove, grapefruit, ylang ylang, geranium, cocoa bean extract, and vanilla extract are good for detoxification to aid in getting toxins out of the body.

Lemon, lime, pine, citronella, melaleuca, and cilantro are good oils to help remove odors from the air, disinfect, and remove harmful microorganisms.

Laurel leaf, peppermint, eucalyptus, melaleuca, lemon and ravensara can be used when a cold first shows itself. It can be used as an aromatic or put on the chest to aid with congestion.

Again, try to shop for the blends, as the price of these individual oils tends to add up.

Cynthia Logan Anthony, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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www.healthyandfitmagazine.com • Healthy & Fit

13

Health

Holiday eating

Know when to leave the stuffing for the turkey. by Barb Geske

I

t’s the holiday season.

But those who struggle with weight know ‘tis the ‘Season of Stuffed,’ as sugary rich holiday foods beg for extra

helpings.

Long before Halloween, bite-sized candies overflow store shelves and candy dishes. They almost seem to jump into our hands as we pass by.

Then it’s Thanksgiving. Stuffing and stuffed! Next comes Hanukkah, Christmas, New Year’s Eve, and New Year’s Day. One holiday flows into the next as quickly as M&M’s® change colors.

And thanks to food industry promotions, this ‘holiday season’ now extends to five months of the year!

Occasional overeating doesn’t pack on pounds. But frequent overindulgence can. It’s no surprise that weight gain is the most common wellness

struggle at this time of year.

Prevent overeating before it happens this holiday season.

• Keep your blood sugar steady.

Eating regular, healthy meals and snacks throughout the day is the best thing you can do to prevent overeating.

When your blood sugar is low, so is your will power.

• Eat a small healthy snack and drink a glass of water before parties. This fills you up and takes the edge off hunger. Try a small yogurt or a piece of fruit.

• Develop your game plan. If you know what’s being served and you really want cherry pie, that’s fine. Have one piece. Simply eat something healthy along with foods high in sugar: If You Give Yourself a Cookie, Don’t Forget the Milk. This helps balance out the sugar surge and insulin response. The rest of the meal, focus on smaller portions, healthier foods, eating slowly, and mindfully.

Barb Geske, the Mind-full Motivator, can be reached at mindfulmotivator@gmail.com or by calling 517.930.4265.

A 5K Run/Walk for Women

Saturday December 13, 2014 • 10 a.m.

Delta Township District Library • 5130 Davenport Drive • Lansing delta5K@dtdl.org • 517-321-4014 http://www.dtdl.org/events/jingle-belle-5k/ 14

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2014

Finance

Women & money: Long term finances Women are better investors. by Denise Wheaton

Y

ou make many short-term financial decisions each week. In managing these day-to-day issues, you may be drawn away from making long-term financial decisions that could prove vital to your financial well-being.

As Nielsen consumer insights notes, women are usually the financial decisionmakers in their households. They not only make the lion’s share of the nation’s consumer purchasing choices, they also influence or handle many buying decisions on durable goods.

While many women feel adept at making money decisions for today, some are less confident about making financial decisions for tomorrow. That anxiety may be unwarranted, however.

University of California professor Terry Odean believes women are better investors. As the Washington Post noted, he studied male and female investors over seven years and found that women

“Many women feel adept at making money decisions for today, some are less confident about making financial decisions for tomorrow.” got 1.4 percent better overall returns than men, and the investment returns achieved by single women exceeded those of single men by 2.3 percent.

Odean feels that men suffer from overconfidence in investing, while women invest more pragmatically by using a buy-and-hold approach; so you may have the fundamental temperament to be a good long-term investor.

To assess your finances, start by taking an inventory of your investments and savings accounts – both their

balances and purposes.

Then take an inventory of income sources: yours, and those of your spouse or family, if applicable. Also consider your probable income sources after you retire, such as Social Security or a pension.

This may illuminate potential new directions for you: • The need to save or invest more • The need for greater or additional income sources down the road • Risks to income and savings Devoting just an hour of attention to these matters may give you a clearer look at your future financial potential and help you understand if you’re on the right track or need the help of a financial professional.

Denise Wheaton is Senior Vice President at Independent Bank.

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15

Keep your skin looking great all winter long Dr. Street’s cold weather skin care tips

by Dr. Marcy Street

It’s that time of year again, leaves are falling and school is back in session. As we get deeper into this crisp season you may be noticing that as the air gets chillier and drier your skincare needs are changing. If you continue using the products that work well in the summertime you’ll find your skin will feel parched, tight, and uncomfortable. Don’t fret! We are here in the nick of time with some preparation tips for the season!

Use gentle face and body cleansers It’s time to use a cleanser that won’t strip your skin. Avoid hot water when washing your face and skip the harsh cleansers which will make your skin dry and dull. We suggest putting away the body gels and using a creamy hydrating wash.

Exfoliate The more you discover about your skin the more you’ll realize exfoliation is a key component in keeping it beautifully healthy. As your skin becomes drier it will begin to look duller because of dead skin cell buildup which can cause a whole slew of issues. Treat yourself to a session of microdermabrasion. This process also increases cellular turnover and allows your other skin care products to penetrate more easily giving them the ability to work effectively.

Some other great ways to exfoliate are using a weekly facial mask, chemical peels, and using a face wash with gentle exfoliating beads.

Daily sunscreen Yes, you still need to wear a sunscreen with at least an SPF 30 every single day. For darker skin tones look for sunscreens which have micronized or nanosized zinc oxide or titanium dioxide to skip the chalk appearance some lotions leave behind. Find a hydrating sunscreen and apply it right after you’ve dried off after your shower or bath. This seals in your skin’s moisture and will create a healthy glow.

Drink water We have talked about the external things you can do but I cannot leave out the number one way to prepare your skin for the changing seasons. Drinking plenty of water during the day will help in maintaining plump cells which will aid in retaining youthful skin.

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Health

What’s the difference

Take a closer look at cardiac arrest and heart attacks. by Dr. Monica Goble

M

any of us have heard of young athletes collapsing People often use these terms interchangeably, but they are not the same. from sudden cardiac arrest, WHAT IS CARDIAC ARREST? WHAT IS A HEART ATTACK? an abnormality of the heart’s CARDIAC ARREST occurs when A HEART ATTACK occurs when electrical system. It claims the the heart malfunctions and stops blood flow to the heart is blocked. lives of more than 300 beating unexpectedly.

A blocked artery prevents oxygen-rich blood Michigan children and adults from reaching a section of the heart. If the Cardiac arrest is triggered by an electrical under age 40 each year malfunction in the heart that causes an Cardiac arrest is an A heart attack is a blocked artery is not reopened quickly, the part of the heart normally nourished by that artery according to the state health irregular heartbeat (arrhythmia). With its “ELECTRICAL” “CIRCULATION” begins to die. pumping action disrupted, the heart department. While not only problem. problem. cannot pump blood to the brain, lungs athletes experience sudden and other organs.

WHAT HAPPENS cardiac arrest, episodes Symptoms of a heart attack may be during athletic events often immediate and may include intense WHAT HAPPENS Blocked Artery discomfort in the chest or other areas capture a community’s Seconds later, a person becomes of the upper body, shortness of breath, attention and concern. unresponsive, is not breathing or is only cold sweats, and/or nausea/vomiting. gasping. Death occurs within minutes if Although these may be More often, though, symptoms start the victim does not receive treatment. slowly and persist for hours, days or high-profile and potentially weeks before a heart attack. Unlike tragic events, sudden cardiac with cardiac arrest, the heart usually does not stop beating during a heart WHAT TO DO arrest is uncommon in attack. The longer the person goes teenagers, for whom the Cardiac arrest can without treatment, the greater the be reversible in some damage. leading causes of death, in victims if it's treated within Arrhythmia descending order of frequena few minutes. First, call 9-1-1 and start CPR The heart attack symptoms in women can right away. Then, if an Automated External be different than men (shortness of breath, cy, are accidents, homicide, Defibrillator (AED) is available, use it as soon nausea/vomiting, and back or jaw pain). suicide, cancer and then heart as possible. If two people are available to help, one should begin CPR immediately abnormalities (3% of deaths). while the other calls 9-1-1 and finds an AED. WHAT TO DO Chris Fowler is an athlete who experienced a sudden Even if you're not sure it's a heart attack, call 9-1-1 or your emergency cardiac arrest. In October response number. Every minute WHAT IS THE LINK? CARDIAC ARREST 2012, at age 16, he fell to one matters! It’s best to call EMS to get to the is a LEADING CAUSE OF DEATH. Most heart attacks do not lead to cardiac arrest. emergency room right away. Emergency knee during an Ovid-Elsie But when cardiac arrest occurs, heart attack is a medical services staff can begin treatment Nearly 360,000 out-of-hospital High School football practice common cause.

Other conditions may also disrupt when they arrive — up to an hour sooner cardiac arrests occur annually the heart’s rhythm and lead to cardiac arrest. than if someone gets to the hospital by car. in the United States and lost consciousness.

EMS staff are also trained to revive someone Fortunately, the rural school whose heart has stopped. Patients with chest pain who arrive by ambulance usually receive had several years earlier faster treatment at the hospital, too.

Fast action obtained an automated can save lives. external defibrillator (AED) and his coaches knew how to react. They started cardiopulmonary resuscitation (CPR), Learn more about CPR or to find a course, go to heart.org/cpr the athletic director quickly ©2013 American Heart Association. 1/13DS6554 retrieved the AED from the weight room, and 9-1-1 was operation of an AED may be a frighten The odds of survival markedly called. The coaches placed the ing thing to consider, but just as for improve with Hands-Only CPR, which AED patches on his chest. The AED performing CPR, victims of sudden can be performed to the beat of the detected a lethal heart rhythm and cardiac arrest can only be helped, and it classic disco song “Stayin’ Alive,” and delivered a shock. Chris woke up within can’t be more life-threatening to the timely AED use. (www.heart.org/ seconds of the shock. victim than the cardiac arrest itself. handsonlycpr.) CPR provides blood flow In this erratic rhythm, known as Chris and his family have worked to the body and increases the likelihood ventricular fibrillation, the heart is not with the state health department to that the shock delivered will return the able to supply blood to the body and the increase both awareness and school heart to a normal rhythm. Two imporcirculation immediately shuts down. preparedness for sudden cardiac arrest.

When the AED detects this rhythm it ap- tant points are 1) AEDs only shock if While no underlying problem was they detect this type of abnormal plies a shock to reset the heart’s rhythm and 2) Good Samaritan Laws electrical system. To be effective a shock protect the general public from liability needs to be delivered within 5-to-6 related to CPR and AED use. The minutes.

Continued on page 29

18

CARDIAC ARREST

Healthy & Fit • www.healthyandfitmagazine.com

HEART ATTACK

NOVEMBER 2014

Boomers

When responsibility changes Here’s how to nurture the network. by Tom Matt

A

rriving at the years in your life where long term responsibilities, specifically caring for children, are going to end is inevitable for every parent.

The days of constant busyness, dealing with the active performer or athletic children/teens will eventually reach its conclusion; eventually we all will call our homes “empty nests.”

This can be a very liberating or frightful period, it all depends on how we manage the time and our emotions, Psychologists refer to this as “Empty Nest Syndrome.”

As defined by Psychology Today the Empty Nest Syndrome is “The feeling of depression, sadness, and/or grief experienced by parents and caregivers after children come of age and leave their childhood homes. This may occur when children go to college or get married.”

My wife, Sandy, and I are living this right at this moment, with our youngest now off to college, and to be honest it is an adjustment.

Thank goodness we have been building the foundation and ‘nurturing our network’ of activities, friends and projects.

If you have not been building your foundation, fear not, here are some ideas that can enable your bridge to the next phase of life: • Teach your child financial basics, how to write a check and the dangers of credit cards.

• Encourage the independent spirit.

• Pay for their cell phone.

• Avoid building a ‘shrine’ in the now empty bedroom.

• Build your personal activity dream list (and post it where you see it, a lot!).

• Give time to yourself for exercis- ing, reading, and sleep.

BE SEEN!

• Share your feelings with your spouse or significant friend.

• Nurture your network of friends and make new ones.

• Go back to school.

• Restart your career/ volunteer at a local charity or hospital.

• Allow plenty of time to adjust, up to two years.

• Your success is your job. Be

excited about the potential and live! Peace!

Tom Matt is the host of the ‘Boomers Rock’ radio talk show.

He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us

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19

Sports

High school athletes

Can they benefit from chiropractic care? by Megan Patrick

W

e want our families to be healthy and active and in turn we encourage our children to play sports.

Children can be involved in competitive sports at a very young age and by the time they reach high school the level of competition can be quite intense. This increased level of competition will unfortunately come with an increase in the possibility of injury.

The obvious downside to injuries is the pain the athlete sustains but an injury at the high school level can carry with it many other significant negative effects as well. Sustaining a significant injury can result in a negative impact on the athlete’s health, grades, mind set and may even impact potential scholarship opportunities.

Athletes at the high school level have a skeletal system that has yet to reach full maturity; this leaves them more susceptible to injury. Once an injury is sustained

there are many different tools that can be utilized in the rehabilitation of the athlete. Even with these tools if the injury is significant enough the athlete will most likely be out of play for four to six weeks.

Athletes who are under chiropractic care function to their body’s optimal capability and this will provide them with increased athletic performance and a decrease in injury. Certified Chiropractic Sports Physicians are experts in the function of the human body from the elite athlete to the weekend warrior to any person who wants to function optimally during their activities of daily living.

Even under regular chiropractic care an injury may occur. Luckily another benefit of chiropractic care is faster recovery from injuries which can allow the athlete to return to play quicker. Certified Chiropractic Sports Physicians are well versed in the latest in rehabilitative technologies and have many tools at their disposal, such as taping, soft tissue mobilization, stretching and strengthen-

ing routines to aid in the swift recovery of the injured athlete.

Many teams from the high school level up into the professional leagues, including Michigan’s own Detroit Lions, now have chiropractors as a member of their health care team.

Chiropractic care integrates seamlessly with other health care practitioners to provide your athlete with a well-rounded athletic health team behind them.

Making an appointment for your high school athlete with a Certified Chiropractic Sports Physician may just be the edge they need to be fully successful in their sport.

Dr. Megan Patrick works at Creative Wellness in East Lansing where she treats patients of all types and ages, and has a special interest in working with athletes and sports enthusiasts. Dr. Patrick can be reached at Creative Wellness, 517.351.9240.

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Skin

Caring for pierced ears Tips from dermatologists.

A

lthough ear piercings are more common and can be less risky than other body piercings, they can still cause complications if not handled safely. For anyone thinking about getting their ears pierced, dermatologists urge people to take care of their pierced skin to avoid infection.

“It’s important to remember that pierced skin is skin that has been wounded, leaving it vulnerable to infection,” said board-certified dermatologist Elizabeth S. Martin, MD, FAAD, who maintains a private practice in Hoover, Alabama. “To minimize the risks, always go to a trained professional for piercing, use hypoallergenic earrings, and keep your newly pierced ears clean.”

To encourage healing, Dr. Martin recommends the following tips: • Always wash your hands before touching newly pierced ears.

Are you ready to achieve and maintain a healthy weight, improve your energy, cholesterol, blood sugar, race time, or simply to feel better and live better? The Mind-full Motivator, your nutrition and wellness coach, uses real food and real information to help you achieve real success!

NOVEMBER 2014

“For anyone thinking about getting their ears pierced, dermatologists urge people to take care of their pierced skin to avoid infection.”

• Leave the earrings in your ears for six weeks or more – even at night.

• Removing the starter earrings too early may cause the piercings to close.

• Regularly wash your ears with soap and water. Carefully do this at least once a day to avoid infection.

• Twist the earrings a few times daily. This will help keep the pierced holes open.

• Put rubbing alcohol on your ears: Using a cotton ball or pad dipped in rubbing alcohol, gently clean the skin around the piercings twice a day to keep away germs and prevent scabbing. You may also apply a thin coat of petro- leum jelly around the opening.

“After piercing your ears, keep an eye on them,” said Dr. Martin. “If they become very tender, red, or if the holes ooze yellowish liquid, see a board-certified dermatologist, as you may have an infection.”

The “Pierced Ears: How to Care” video is posted to the Academy website and the Academy’s YouTube channel.

This video is part of the Dermatology A to Z: Video Series, which offers relatable videos that demonstrate tips people can use to properly care for their skin, hair and nails.

A new video in the series posts to the Academy’s website and YouTube channel each month.

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www.healthyandfitmagazine.com • Healthy & Fit

21

Fitness

Rethink your cardio

For better weight loss results, try these tactics. by Jason McGammon

I

f you want to lose fat, stop doing cardio. Yes, you read that correctly—traditional cardio can actually cause you to keep body fat. I recently listened to one of the best explanations of exercise physiology metabolism ever. Ever. I have been in fitness for over 20 years, so that is saying a lot.

Dr. Doug McGuff, MD, is an emergency room physician, personal trainer, and extremely well read in exercise science and nutrition. In discussing his recent book, Body by Science, with Dr. 22

Joseph Mercola, DO, he summarized what I have been teaching clients for years; your body is designed primarily for anaerobic exercise, NOT aerobic.

Aerobic energy system work actually is a result of doing proper anaerobic work.

If this article is getting too technical just stick with me, it will gel in a minute.

When you do traditional cardio you are mostly burning fat for fuel. Most of us have plenty of fat stores, even those that are considered lean. Your body is not forced to tap into muscle energy stores called glycogen (stored glucose).

Healthy & Fit • www.healthyandfitmagazine.com

Why is this a problem? Because over time our bodies become conditioned to burning fat for fuel during exercise and therefore dietary calories from fats, carbohydrates and even proteins, are shuttled to fat cells, in part, to help keep an energy reserve.

Your body is a very smart machine; if you tell it to burn fat for fuel it will want to conserve its body fat stores to ensure there is plenty of fat for when you do your cardio. Worse, when you ignore muscle glycogen a very nasty condition develops called insulin resistance. It’s beyond the scope of this NOVEMBER 2014

article to tackle, but suffice to say it precedes almost all cases of obesity, heart disease and diabetes.

Further, “cardio” works your small, weak muscles, called slow fatiguing or type I fibers. They are designed to work all day burning fat for fuel. This conditions your body to reduce the larger, more powerful, muscle fibers, type II or fast fatiguing, as they are seen as merely excess baggage! You end up losing muscle tone, losing muscle mass, and slowing your metabolism all the while your body is guarding your fat stores like the Swiss Guard protects the Vatican.

This is why most long distance runners have little muscle mass, are not as lean as they appear (averaging over 20 percent body fat) and do not have better mortality than the average person. I am not stating that running or the elliptical is unhealthy. But how you perform the activity is what makes it healthy or not.

The long, moderate to slow cardio is the exact opposite of how your body was designed. Take a look at kids on a playground. Do they jog laps when they play tag? No. They dart back and forth in bursts of energy, then rest when they get pooped. Then they start the cycle over again.

They have the metabolism of an elite athlete! Do you ever see animals in their natural environment slowly jogging on a daily basis? No. They casually move when they migrate and feed but at the slightest sign of danger, they sprint for several hundred yards, then rest.

They see if the danger is still present, then sprint and rest again.

Whether predatory or prey, just about all animals act in this way. We are merely another species in the animal kingdom. It’s time to start acting like it.

The next time you do cardio, all you need is 12 to 15 minutes. Choose any modality (type) of movement you like: track sprints, hill runs, bike sprints, elliptical sprints, circuit training with weights (but the weight must be moderately heavy) chase your kid(s) around the yard… chase a greased pig… chase your spouse or the neighborhood cat that keeps getting into your trash bin at night. Just pick something you like and perform it at maximum effort for 30 to 60 seconds, take a minute or two break, repeat for 12 to 15 minutes. If you are not tired after that, you did not work hard enough. This anaerobic has been shown in studies to burn 10X more body fat than cardio.

Feel free to throw in the occasional 5K race, but most of your training should be sprint-rest-sprint-rest.

Research continues to pile showing that marathoners have just as much heart scarring and elevated heart enzymes as the average pot-bellied couch potato! They may be thinner than you but it’s unlikely they are healthier than you.

And for Pete’s sake, please tell your body to keep muscle mass by lifting weight a few times a week.

Muscle mass keeps you lean. Hire a professional though to do it the right way. Now, go get ‘em tiger!

Jason McCammon, B.S., NFPT-CPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com

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23

Food of the month: Fennel Fennel Gratin

What is it?

Source: Taste of Home 2 fennel bulbs, thinly sliced 4 tablespoons butter 3 tablespoons flour Pinch of nutmeg Pinch of garlic powder ½ teaspoon salt ¼ teaspoon pepper 1 cup heavy whipping cream ½ cup shredded Gruyere or Swiss cheese 2 tablespoons grated

Parmesan cheese

Fennel is an aromatic, crunchy, and sweet vegetable related to parsley, carrots, and dill. It’s a white or green bulb with stalks and feathery leaves (known as fronds) on top that grow flowers producing fennel seeds. It is often mistaken for anise with its licorice aroma. Fennel is freshly available in the fall through spring.

How to select and store:

Select fennel that is medium-sized, heavy, firm, and a white or pale green in color. The stalks should be straight and close together with bright green fronds. Avoid those that are very large, have spots, or appear shriveled. The bulbs should be free of cracks. Avoid those with flowering buds as this indicates age.

Storing fennel in the crisper of your fridge will keep it fresh for three to four days. Separate the stalks from the bulb and store them in separate plastic bags. If you won’t be using it right away, you can blanch and freeze it, or dry it to be stored in an airtight container.

How to prepare:

The bulb, stalks, and fronds are all edible. Cut the stalks away from the bulb and cut each piece however is needed.

It is helpful to slice the bulb like an onion -- vertically to remove its core as well as remove the outer layer. The flavor of licorice can be overwhelming for some, but cooking it can tone that down. The bulb can be eaten raw, braised, grilled, sautéed, baked, or stir fried. The stalks can be eaten raw and are common in soups or stews. The fronds can be used as an herb. Fennel is common with fish, sausage, and Italian or Middle Eastern cooking. cw-feb2013-R2.ai 5 3/26/2013 5:53:35 PM

by Gina Keilen

A little here, a little there:

• Thinly slice the bulbs and add raw to salads • Chop the fronds for egg or potato salad • Grind up your favorite sausage recipe and sprinkle in fennel seeds • Cut the bulb in rings or lay a stalk on top of salmon while it cooks

Boil fennel for six to eight minutes or until crisp tender. Drain and dry, and place in a greased baking dish.

In a saucepan, melt butter. Stir in flour, nutmeg, garlic powder, salt, and pepper until smooth. While stirring, gradually add the cream. Bring to a boil. Cook and stir until thickened, one to two minutes. Gradually add shredded cheese, stirring to melt. Pour cheese sauce over the fennel and sprinkle with Parmesan cheese.

Cover and bake at 375 degrees for 15 minutes. Uncover and bake 15-20 minutes longer or until golden brown and bubbly.

What do you get from them?

Fennel is a source of Vitamin C, fiber, potassium, folate, and calcium. It’s been used medicinally for anemia, inflammation, indigestion, and gastrointestinal issues. It can also be used as a breath freshener or antacid.

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Say it often this holiday season and watch your mood (and maybe health) improve

AN CH NU EC AL K O IN GI UT O SI FT U DE G R ! U ID E

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Fitness

The perfect pushup

Do it right or don’t do it at all. by Justin Grinnell

IF YOU DO TH CAN, IS!

C

oaches everywhere use push ups as punishment, or motivation to urge on the youngest of athletes. As young athletes turn into older athletes, it’s important that they learn the proper way to do a push up. The push up is an outstanding core-strengthening exercise if done properly. However, the correct way is hardly ever taught and any benefit of actually doing the push up is lost. And, in some cases, kids may hurt themselves.

When done correctly, the push-up can be a valuable addition to anyone’s fitness program. But, you must proceed with caution and proper execution. If you do not, you are asking for a sore neck and shoulders. People who do too many push-ups incorrectly have been know to develop injuries, such as biceps tendonitis, wrist pain, neck pain, and in some extreme cases, rotator cuff tears.

When executing a push-up, make sure to follow a few key points: • Start by lying down on the floor to prep the body • Bring your legs together and tuck your toes • Straighten your legs out and keep them tight • Squeeze your butt and abs • Bring your hands near your armpits

• Tuck your chin and pull your head back • Elevate your feet; use Olympic rings, or external weight to increase

If you coach youth sports, train large groups, or if you don’t think they can do a proper pushup, here are some alternatives, just as effective and equally challenging for their current fitness level.

intensity. To decrease intensity, go on your knees. I will be going over some variations next!

• Hold your body tight and push-up!

IF NOT, TRY THIS!

Plank During the plank, stay as stable as possible and think of balancing a glass of water on your lower back to maintain a neutral spine. Keep the entire body tight during the whole set. This is also a great alternative for athletes that have an upper-body injury, or for variety as a strength builder.

Wall Push-ups Be sure to keep good posture at all times as explained above.

Properly angle your body until the push-up feels natural against the wall.

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Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2014

Feet Elevated Push-ups This one is for the advanced athlete. If you can perform 3 sets of 15 reps of the standard push-ups with perfect form, you may be ready for the next level: feet elevated push-ups.

OR THIS! ADVANCED PUSH-UP!

Knee Push-ups Decreasing your lever arm is the perfect way to regress the push-ups. Simply keep all the same form cues in mind, just stay on your knees instead of the feet. Once you can perform 10 perfect push-ups on the knees, you can progress to standard push-ups and give them a try.

Cynthia Logan Anthony, PhD clogananthony.myitworks.com (517) 960-3669

NOVEMBER 2014

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

27

Mind

Shorter, darker days

Neurofeedback may weatherproof your brain. by Gretchen Morse

T

hey’re coming: the shortest, darkest, coldest days of the year. “Winter is not a season, it’s an occupation,” said novelist Sinclair Lewis.

It can feel like work to endure frigid temperatures, storms, and lack of light, particularly if we are prone to mind and body issues during the colder months. If this year’s winter is anything like it was last year, it may be extra challenging to not let the harshness of the season affect pain, mood, and energy.

There are many who turn to prescription medications during the fall and winter seasons to boost their sense of well-being during this time. However, there’s another method that can use your body’s own energy and physiology to naturally help weather the many storms we can face, outside and inside.

Neurofeedback uses specialized equipment to help a person learn about and better balance their brainwaves. Just like your heartbeat, brainwaves have a rhythm and run continuously, day and

night. If you were to wear a heart monitor, you might learn that your heart beats quicker than it needs to, and you could learn exercises to help slow your heartbeat, thus reducing your stress. This process would be called, “Biofeedback,” and Neurofeedback is a type of Biofeedback for the brain.

So, if your brain rhythms are slower than they should be, you might be more prone to feel sad and/or unmotivated. If your brain rhythms are too fast, you might be easily angered, frustrated, or overwhelmed. Being out of balance emotionally and energetically can also make pain issues more of a challenge.

“Gina” was finding it increasingly hard to get out of bed during the colder months, and she had decreasing tolerance for handling disruptions and annoyances. She decided she was tired of the way her mind and body felt, and began the Neurofeedback process. Over several sessions, her brain learned to sustain a more balanced state, and she found that she was less bothered by

things. Her nervous system had become less “reactive”, and she coped better. Her mood felt brighter, as well. Since she didn’t have to work so hard to manage her symptoms, she had more energy to do other things.

Neurofeedback can help insulate us against things in our environment that make it hard to cope, by naturally and gently lessening the nervous system’s response to stressors. And it can help to balance mood issues, as well, potentially bringing more light, levity, and maybe even laughter to life. As Victor Hugo said, “Laughter is the sun that drives winter from the human face.”

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2014

Heart health (continued from page 18) identified in his case, diagnoses can include genetic disorders such as cardiac channelopathies or abnormal heart muscle. Ventricular fibrillation and subsequent collapse can also follow a sudden blow to the chest.

Sudden cardiac arrest is not the same as a heart attack, although those experiencing a heart attack can have this electrical problem develop secondarily.

A heart attack, also called a myocardial infarction or M.I., relates to the delivery of oxygen to the heart muscle. This is a much more common occurrence.

Myocardium refers to the heart muscle.

The word infarction comes from the Latin infarcire meaning “to plug or stuff.”

Thus, M.I. refers to the clogging of the coronary arteries. It typically occurs in older people. A heart attack happens after the coronary arteries that supply blood to the heart muscle gradually become narrow - from a buildup of fat, cholesterol and other substances, together called plaque. This process is known as atherosclerosis. Symptoms of a heart attack may be immediate and intense.

More often, though, symptoms start slowly, often with mild pain or discomfort in the center of the chest that lasts for more than a few minutes. Symptoms

can persist for hours, days or weeks before a heart attack occurs. People affected may not be sure what’s wrong and may wait too long before seeking help.

The longer a person with a heart attack goes without treatment, the greater the muscle damage. Timely medical assessment, most often in an Emergency Room, is vital to preserving heart muscle.

In summary, sudden cardiac arrest is just that – sudden, and related to the heart’s electrical system. While CPR and AEDs do not reverse all sudden cardiac arrest cases, having AEDs available gives the best chance of survival. Maintenance of AEDs is necessary, much like regularly checking fire extinguishers to ensure they are in working order.

Updated training for coaches, athletic trainers, school staff and students should also be considered.

State law now requires schools to have a cardiac emergency action plan (Public Act 12 of 2014, effective July 2014).

Coordination with local emergency services is advisable.

Beyond these basics, schools may plan a cardiac arrest drill, much as they have fire drills. Schools can also apply for “MI HEARTSafe School” status,

Need better sleep?

“I

awarded annually to those meeting basic criteria through the Michigan Department of Community Health.

Forty schools that qualified in the first cycle last spring are spotlighted on the MDCH website. (Resources at www. mottchildren.org/projectadam and www.migrc.org/Library/HeartSafe. html.)

Following his rescue Chris Fowler recognized that an AED saved his life that October day and felt fortunate that people sprang into action. He carries the message forward saying, “There are pictures that end up on Facebook after our games of me looking at an AED, or standing next to it, just because it’s a big part of my life.”

Monica Goble is a University of Michigan Congenital Heart Center pediatric cardiologist practicing in Lansing. She is on-staff at Sparrow Hospital and at C.S. Mott Children’s Hospital. She helped establish the University of Michigan as a Project ADAM national affiliate and serves on the Michigan Alliance for the Prevention of Sudden Cardiac Death in the Young (MAP-SCDY) through the Michigan Department of Community Health.

She lives in East Lansing and enjoys bicycling, yoga and the Spartan Marching Band.

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29

Health

Concussion education working Survey shows parents are finding presentations helpful

M

left without information at home to guide them if or when their child is injured,” says Clark, who is also a member of the U-M Institute for Healthcare Policy and Innovation.

The U.S. Centers for Disease Control estimates that each year, nearly 175,000 children are treated in US emergency rooms for concussions related to sports or recreational activities, including “The U.S. Centers bicycling, football, playground activities, for Disease Control basketball and soccer. Research has estimates that each year, shown that the healing process for a nearly 175,000 children are concussion is different for kids than treated in US emergency adults and that repeated concussions in Assess Be alert for Contact a a short time period are particularly • 23 percent have read a brochure or

rooms for concussions the health care signs and dangerous. online information. related to sports or situation symptoms professional Parents should get information about • 17 percent have watched a video or recreational activities.” when to seek medical attention, attended a presentation. monitoring the child’s symptoms, and • 11 percent have signed a waiver You can’t concussion.

Signs anduntil symptoms of physical activity symptoms form to be signed, but the danger is thatsee alimiting form, with no other educational concussion show up right after anHealth injury care or may not subsided, says Clark. parents will skip over information to get canhave component. providers alsohours may recommend limiting to that required signature line. ” 49 percent report no concussion that A • concussion is a type of brain injury changes appear or be noticed until or days after the injury. homework and other mental activities to The pollisshowed that 63 percent of

education at all.normally works. A concussion the way the brain It or is aimportant allow to watch for changes the brain to heal. in how your child or parents who watched a video caused by a bump, blow, or jolt to the head.

Concussions “Parents ifplay a key role are in deciding presentation rated it as veryteen useful.

Concussion education is more is acting or feeling, symptoms getting worse, when a child returns to school and Forty-one percent read a common parents of children can also among occur from a blow to thewho body that causes the of parentsorwho if s/he just “doesn’t feel right.” Most concussions occur extracurricular activities, and concusbrochure or online information rated play sports compared to non-sports head and brain to move rapidly back and forth. Even what without loss of consciousness. sion education can assist them in that as very useful. parents (58 percent vs 31 percent). seems to benews a mild the head can However, be serious. making good decisions,” Clark says. “So only 11 percent of parents “It is good thatbump manyto parents bemore to offer whose only concussion education report they have received concussion If yourwas child or one teensolution reportscould one or of multiple the symptoms of education formats to ensure that signing form reported that was education.

We found, however, that the effect Concussions can have a more serious onaawaiver young, concussion listed below, or if you notice the symptoms parents truly hear the concussion very useful. format of that concussion education developing brain and need to be addressed correctly. yourself, attention rightfocusing away. Children information rather than on just and “If the waiver is done online or on a seek medical really matters. The way the concussion signing a form. ” form returned to school, parents information is delivered is linked to the teensmay arebeamong those at greatest risk for concussion. any parents whose kids participate in athletics will be asked to sign a waiver about concussion education, but that’s not enough to ensure parents are confident about handling the injury, according to a new University of Michigan C.S. Mott Children’s Hospital National Poll on Children’s Health.

In the poll, about half of the 912 parents of middle and high school children surveyed reported participation in some type of concussion education:

parents’ confidence about managing their child’s injury,” says Sarah J. Clark, M.P.H., associate director of the National Poll on Children’s Health and associate research scientist in the University of Michigan Department of Pediatrics and U-M Medical School.

“Many schools mandate that a waiver

A Fact Sheet for Parents

What are the signs and symptoms of a concussion?

What is a concussion?

SIGNSAND ANDSYMPTOMS SYMPTOMS OF SIGNS OFAACONCUSSION CONCUSSION SIGNS OBSERVED BY PARENTS OR GUARDIANS • • • • • • • • •

Appears dazed or stunned Is confused about events Answers questions slowly Repeats questions Can’t recall events prior to the hit, bump, or fall Can’t recall events after the hit, bump, or fall Loses consciousness (even briefly) Shows behavior or personality changes Forgets class schedule or assignments

SYMPTOMS REPORTED BY YOUR CHILD OR TEEN Thinking/Remembering: • Difficulty thinking clearly • Difficulty concentrating or remembering • Feeling more slowed down • Feeling sluggish, hazy, foggy, or groggy Physical: • Headache or “pressure” in head • Nausea or vomiting • Balance problems or dizziness • Fatigue or feeling tired • Blurry or double vision • Sensitivity to light or noise • Numbness or tingling • Does not “feel right”

Emotional: • Irritable • Sad • More emotional than usual • Nervous Sleep*: • Drowsy • Sleeps less than usual • Sleeps more than usual • Has trouble falling asleep *Only ask about sleep symptoms if the injury occurred on a prior day.

To download this fact sheet in Spanish, please visit: www.cdc.gov/Concussion. Para obtener una copia electrónica de esta hoja de información en español, por favor visite: www.cdc.gov/Concussion.

30

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NOVEMBER 2014

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