Healthy & Fit NOVEMBER 2018 HEALTHYANDFITMAGAZINE.COM
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MAGAZINE
Holiday health
Maya Ellicott She likes to keep fit and healthy
Keep your sanity, sleep and weight in check
Workout ‘fun’ction Fun workouts mean longer commitments
Mastering motivation Tips to keep you moving this winter
Beating
BAD breath
Your dentist has ways to tackle halitosis
LIGHT IT UP AT THE 5th ANNUAL
NITE LITES CHRISTMAS 5K FUN RUN/WALK
Michigan International Speedway • Wednesday, November 21, 2018 On-site Race Day registration 2-7PM 5K Fun Run 6:00PM • 5K Walk begins 6:30PM Start & Finish: Michigan International Speedway THE MAGIC HAS MOVED! The magical Jackson Nite Lites Christmas Display has a new home at the Michigan International Speedway, and the animated course will once again be offered to 5K Fun Run/Walkers before automobile traffic is permitted. Be among the first to delight in this newest family tradition, enjoying the open air experience as you travel a paved course with over a million dancing lights! All of the favorite holiday scenes featuring Santa Clause and his reindeer, the Nativity, the North Pole, and numerous characters will return. The event will also include visits with Santa and Mrs. Clause, concessions, candy canes, Santa hats, and more, all designed to bring families together and get everyone into the perfect holiday mood.
EARLY BIRD REGISTER BY NOVEMBER 19*! $20.00 EARLY (NO SHIRT) REGISTRATION We think the shirts are pretty snazzy, but if you prefer not to get one that is okay! We still want you to join in the fun (but you will have to wear your Santa hat!) $30.00 EARLY REGISTRATION* – Long sleeve T-shirt included ($10.00 additional charge for Hooded Sweatshirt plus $3.00 for Adult size XXL) *After this date, no shirts will be guaranteed. Sorry, but Santa’s helpers need time to get them ready for you! Tuesday, November 20, Midnight
$20.00 ON-LINE (NO SHIRT) registration ends RACE DAY Wednesday, November 21, 2:00PM – 7:00PM
$30.00 ON-SITE (NO SHIRT) REGISTRATION
FOR INFO AND TO REGISTER:
www.nitelitesshow.com/5k-run/
IN THIS ISSUE
NOVEMBER 18
Contents NOVEMBER 2018 | VOLUME 14 | ISSUE 8
Fit Features P10-13 Rudy Escobar John Deal Maya Ellicott Johanna Johnson Doug Church Craig Benham
Fit Features | P10
On the cover: Maya Ellicott Photo credit: Erica Spencer Photography
Editorial P14
Beating bad breath Your dentist has treatments to tackle halitosis
P15
Healthy, happy holidays Rule the day when being smart with eating and exercise
P16
Don’t bust a gut 6 things you forget when avoiding holiday weight gain
P17
Finding workout motivation Try these tips when you don’t feel like moving
P18
Calorie density How eating more food can be better
P19
Pick the right shoes When working out, it’s important to wear the right footwear
P20
‘Fun’ctional fitness Keeping workouts interesting forms long term interest
P21
Cheer up! 5 self-help tips to use if your depressed
P22
A peace of mind Five ways dogs can make a positive impact on your life
Gut | P16
Contact us
Have an idea for a story? Would you like to have your business receive magazines for you, your coworkers, clients and customers? Please contact us at 517.599.5169. We look forward to speaking with you!
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Shoes | P19
2299 W. Grand River Ave. Okemos, MI
517.349.3803 www.playmakers.com
Upcoming premier events Join us for the 18th annual Lansing Turkey Trot on Thanksgiving morning! The family will love this 5K run/walk through downtown Lansing, past the state capitol holiday tree!
Thursday, November 22 • 9am Downtown Lansing
cost: $20
($30 race day - no shirt guarantee) For info and registration, visit
www.playmakers.com/events
PLAYMAKERS
HColiday lassic 5K RUN/WALK
Bring your family and join the Christmas Eve fun at the 6th annual Playmakers Holiday Classic 5K and Children’s Spartan Sprint! Start the holidays active and healthy with family and friends!
Monday, December 24 • 9am Jenison Fieldhouse, MSU
Awards for: Most Spirited Spartan • Best Santa Best Holiday Costume
cost: $25
(Price increases to $30 after November 26) Spartan Sprint: 8:45am • FREE to registered participants For info and registration, visit
www.runsignup.com/holidayclassic
Details for these and all events, visit: www.playmakers.com/events
ABOUT US
NOVEMBER 18
Our contributors November 2018
Justin Grinnell, B.S., CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Ryan Haughey B.S. CPT - ACE, SASTM Ryan is the fitness manager and personal trainer at the University Club of Michigan State University. Reach him at 517.353.5113.
Tom Matt
Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.
Alison Bradow
Alison is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656.
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Eric Eby, DDS
Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.
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Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.
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FEB 2018 HEALTHY & FIT MAGAZINE
ATTENTION ALL RACE DIRECTORS 2019
E D I U G RACE G IS COMIN ANY RACE! ANY SIZE! ANYWHERE IN MI WE WANT TO HEAR FROM YOU!
517.599.5169
kathy@healthyandfitmagazine.com
PUBLISHER
BY TIM KISSMAN
It’s taken a long time to master a pull-up
A
t 46 years old, I can do roughly 10 pull-ups during a workout. Not one after another. I’m not Rocky. But I can do them with a short rest between attempts. That’s saying a lot, too. At no time in my life have I been able to do that many pull-ups. Ever.
I failed the Presidential Fitness Test in elementary school because I couldn’t do a pull-up. True story. I was first, or second, in every event, too. When it was my turn at the pull-up bar, I remember being instructed to hang by my arms and pull myself up. Except that when I hung from the bar, my knees touched the ground, which meant I had to try a modified pull-up. I don’t remember exactly what the modification was, but it didn’t help. I couldn’t do it. And if memory serves me correctly, to get credit for the day I needed to hang there for 10 seconds. I don’t even remember if I could do that. I think my knees kept hitting the ground. It was from that point on that I soured on ever doing a pull-up, and never really tried again. Mind you, I didn’t do a pull-up in high school, or college. I was a college basketball player. I watch YouTube videos of LeBron James performing the most impressive pull-ups ever. I was told not to worry about it. But maybe he’s on to something, and I missed my chance at greatness because of it.
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Which brings me back to the present day where I can now do a pull-up. I often joked with my trainers, through the years, about not being able to perform a pull-up. Imagine me in an action movie where I have to hang on for dear life off the edge of a cliff. I’d let go, I said jokingly. No way I can pull myself up, I said. Then it got me thinking. What if I did slip off a cliff? I need to be able to get up and save the day. It was motivation, no matter how weird, that helped. It’s interesting where you can find motivation. What can spark your flame for living a better life? For pull-ups, it was an imaginary situation. It also helps that as an adult I’ve lost weight, gotten into shape and can move much better than I have been able to for a long time. That helps a lot. And being able to do an exercise that was once off limits is pretty cool. Now I don’t love pull-ups, but I can rattle a few off here and there when I’m trying to show off. For who, I don’t know, but I imagine my classmates from elementary school watching me pull it off. I like to think elementary-aged Tim would be proud. I wonder if I can still get the fitness award? Enjoy the issue.
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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
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FIT FEATURES Rudy Escobar Rudy Escobar, 61, of Lansing, has made it his mission to educate everyone he meets about the dangers of diabetes. Escobar was diagnosed with Type 2 diabetes in 2002 and never took his health seriously. He said he neglected taking care of himself to the point that in 2014 his doctor was going to put him on insulin. “For the first time in my life, I was scared,” he said. “I did the only thing I could think of and I went online to the American Diabetes Association website to gather information about this debilitating disease. It was there that I saw something about a bicycling event called ‘Tour de Cure,’ an event to help raise funds to stop diabetes. I said to myself, ‘I’m going to do that!’ I signed up that day not knowing how it was going to change my life. It’s been five years since that eventful day, and I consider it a blessing. It got me going in the right direction with my health and fitness.” He said he started cycling about 10 miles a day and with better eating habits lost 35 pounds within the first four months. He eventually added a fitness routine to his cycling workouts with great results. His doctor was even able to take him off high blood pressure medications. “My fitness today is amazing,” he said. “I look good, I feel good, and people I know are amazed at my physical fitness. People are always telling me now I don’t look my age, and that’s a good thing.” Escobar is so passionate about helping others with diabetes education he’s made it his new career. “I am now launching into another phase of my life, speaking and educating diabetics on how they can get ahold of diabetes in their lives for the better, and as a motivational speaker, encouraging and inspiring others to believe in themselves,” he said. “My advice to any Type 2 diabetic is, decide that enough is enough, consult with your physician and get involved with other T2 diabetics for support. I invite all diabetics to join the fight and get involved in Tour De Cure 2019. You’ll be glad you did.”
John Deal John Deal, 24, is a Michigan State University graduate who has taken his fitness to another level. He’s currently the strength and conditioning coach at First Line Performance, in Plymouth. “I feel the need to work out because I enjoy being on my feet and moving. I have never been good at sitting still,” he said. “I have played hockey my whole life so I have always been active. When I am unable to work out, I can feel myself getting antsy. I also like the accomplished feeling that I get after finishing a hard workout.” Deal likes to take on endurance events like marathons and obstacle races like Spartan Races. “The majority of my workouts have been more running and endurance-based weight lifting,” he said. “During the winter, since I do not like running in the cold, I tend to focus on correcting muscle imbalances I have developed during the summer.” He said he eats a healthy diet, works on controlling any cheating urges and concentrates on being in shape. “Finding people who enjoy the same activities that you do makes maintaining an active lifestyle easier and more fun,” he said. “It also allows me to have a great stress reliever. When I am doing my workout, I am able to block out the outside problems that I am having, and can focus on me and bettering myself which in turn allows me to deal with daily stressors better.” He said his advice for better health is easy — start small. “The key to adapting to a healthy lifestyle is to start with small changes that you can keep, and then move on from there,” he said. “Instead of a complete diet overhaul, start with trying to eat an apple as a snack instead of chips. Once you can maintain that, try to bring lunch to work instead of ordering takeout or McDonalds. Although starting slow and building on small changes takes time, the change to a healthier lifestyle is not a sprint as much as we would like.”
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FIT FEATURES On the cover: Maya Ellicott Maya Ellicott, of Birmingham, is a partnered streamer on Twitch. Twitch is a popular online service for watching and streaming digital video broadcasts. Ellicott, who said she likes to work out three to five times per week and makes sure to focus on moderation in her diet, is a spokesperson for the Yoga Pro Wheel. “I love using the Yoga Pro Wheel when I exercise because it makes it more fun!” she said. “It’s a great way to stretch and warm up the muscles prior to a more vigorous workout.” She said that stretching is the key to staying in shape. “My advice for people looking to get in shape is to start with stretching exercises at least once a day, for even just 10 minutes.”
Johanna Johnson Johanna Johnson, 51, of Okemos, wants to see you on the water and in a dragon boat. Johnson is the coach of the Water Warriors, an all-women dragon boat racing crew, and she’s looking for crew members. “Some women currently on the team had to initially overcome issues with balance just to safely get in the boat,” she said. “Committing to yourself and a spirit of cooperation is a big part of being the kind of team player it takes to be a part of a dragon boat team.” Johnson, who is a craniosacral therapist, said she likes the workout that dragon boat racing gives her. Twenty rowers are in a dragon boat and race against other crews. She practices yoga, runs and does strength training to stay in shape. “I feel the need to work out to promote healthy aging of my body’s various systems, to be able to maintain my very active lifestyle, to reduce stress, to be able to perform well doing the activities I enjoy,” she said. “My current fitness goal is to increase my strength for paddling the dragon boat year on a sport division team. This is a more competitive level of paddle, so more strength and endurance are needed.” She said she enjoys coaching and making sure her team is ready to compete. “The biggest challenge I face is communication,” she said. “It is my job to communicate boat commands effectively so that all twenty women understand what I am asking of them. I have to understand that each woman is unique and every person has their own best way of learning.” She said the team holds an open house in the spring and that any interested participants can come try to paddle. Many of the current members were runners before joining her crew. “Water Warriors is accepting of women of all ages, sizes, backgrounds and fitness levels,” she said. “I encourage new paddlers to start where they are.” www.healthyandfitmagazine.com
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SUCCESS! Doug Church A milestone age and an unimaginable weight were the turning point for Doug Church, 50, of East Lansing.Last April he decided that it was time to take his life back, drop weight from his 360-pound frame, get in shape and take on life. He’s now feeling great at 235 pounds and is ready to lose more. Here’s his story. What made you want to change your lifestyle? In April 2017 I was about six months away from turning 50 and I weighed 360 lbs. It was hard to just get through an eight-hour work day. I needed to make some changes. My first goal was to weigh less than 300 lbs. before my birthday. I began walking every day and cutting back on the food I ate. When I started losing weight I felt better. I found that the more I moved, the better I felt. I didn’t achieve my goal of being under 300 lbs. by my birthday in October, but I was close enough to be happy about what I had accomplished.
AFTER
Doug Church Before: 360 lbs After: 235 lbs. Height: 5’10”
Did your fitness routine change as your weight decreased? A friend suggested that I join her at the gym for a workout class with Walter Crockett Jr at Mind & Body Symmetry. I said I’d try it. I fell in love with the workout and the group atmosphere. I found that this group supports by holding you accountable. If you don’t tell them that you can’t make a class, when you don’t come they will call you out on social media to find out why you didn’t show up (I’m not kidding). What’s your typical workout? My typical workout starts with 20 minutes of abs before each class. I take three classes a week, two boxing and one cardio. All classes are an hour long. I also participate in strength training with other participants from my classes on some Sunday afternoons. I have also walked or run in numerous 5Ks over the course of my journey. I walked my first race in June 2017. Since then, I have lowered my overall time by 15 minutes and I even placed third for my age group in a race in June of 2018. I now walk upwards of 20,000 steps a day, on average, or to put it another way, eight to 10 miles a day. How is your diet? My diet is yogurt in the morning, a good lunch (soup and salads, or chicken) and a small dinner on most days. I eat a lot of chicken and salads. Are there times in your diet where you struggle? When I have a cheat meal, I still try not to go overboard. For example, last weekend a had a cheat lunch of hot wings and beer. But I had a healthy, light dinner and the next day I played golf and
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BEFORE
went to strength training. It’s good to have balance. You need days like that to get you through. Any advice to others? My advice is to just start walking more than you normally do. Take that extra trip around the store and instead of emailing
someone at work, just go find them and talk to them face to face. Get a step tracker to start watching your steps every day and start setting daily goals for yourself. Find a gym, find a community and connect with people who have the same struggles and 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! story.
FIT FEATURES Craig Benham Happy 52nd Birthday Craig Benham! The full-time realtor celebrates his birthday this month and said he’s in the best shape ever because of a bet that took place in a Buffalo Wild Wings three years ago. “My friend had been trying to get me to come work out at his gym,” he said. “I bet him that if he would eat the Blazzin’ Wings we had on our platter, I would go to the gym. Well, he did and I’ve been a member of ODP Fitness, in Lansing, ever since. Being around like-minded individuals, and trying to keep up with athletes half your age is very motivating. It holds you accountable and pushes your limits much harder than you would typically push yourself.” Benham said he’s in the gym five to six days a week with a boot camp, HIIT (High-Intensity Interval Training) or a functional fitness class. He adds in at least one training session per week, sometimes with a weighted vest, to train for obstacle course racing. He said the past year he’s been focused on his diet more than ever. “I have really been paying attention to my macros and trying to keep the right balance of carbs, fat, and protein daily,” he said. “Because of my activity level, it’s also been a struggle to get enough caloric intake every day. This is so important to keep your energy level sustained during the day and to keep you from crashing during a workout.” He said his lifestyle has permeated into all areas of his life. “A lot of our weekends and vacations usually are structured around some type of fitness event,” he said. “Always having something to train for keeps you focused on your goals and keeps you on track. A bonus to fitness has been the amazing people we have met along our journey. Our very best friends are all people we have met through our gym.” He said one of his current goals is to become a certified SGX Coach for Spartan Race in 2019. “I really enjoy helping others challenge themselves,” he said. “To have growth personally, we must be willing to step out of our comfort zone from time to time. No matter what someone’s fitness level is they can start with something small. It’s important to set a goal and to work toward achieving that goal.”
WE NEED YOU!
COLUMNS FIT FEATURES SUCCESS! Michelle Walls December 2015 cover
Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.
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TEETH
BY DR. ERIC EBY
Beating bad breath Your dentist has treatments to tackle halitosis
H
alitosis, commonly known as bad breath, affects approximately 30 percent of the population and Americans spend more than $1 billion dollars a year on mouthwashes to treat the condition. Chronic bad breath can be classified as genuine or non-genuine. Genuine bad breath is a noticeable unpleasant breath odor which comes from the mouth 85 percent of the time. Odors that arise in the nose, lungs, esophagus, and stomach account for the remaining 15 percent. Rarely bad breath is due to liver failure or ketoacidosis. Non-genuine bad breath is when someone feels they have bad breath but it cannot be detected. Those affected can suffer from anxiety, depression, and obsessive-compulsive disorder for the obvious reasons. Treatment techniques vary and are dependent upon the underlying cause. Odors arising from the mouth
(85 percent) are caused by biofilms on the back of the tongue. Breakdown of proteins into certain amino acids create detectable foul gases containing volatile sulfur compounds similar to that of a “rotten egg.” Bacteria underneath the gums, especially in those areas around the teeth where periodontal pockets have formed produce foul odors because periodontal pathogens produce methyl mercaptan another pungent volatile sulfur compound. Not all patients with periodontal disease have bad breath nor do all people with bad breath have periodontal disease. Other mouth related causes of bad breath include oral infections, healing surgical sites, stress, anxiety, and food. For instance, digestion of garlic creates methyl sulfide. Things that dehydrate your mouth such as alcohol, smoking, and medications also increase the risks of having bad breath.
Foreign bodies or infections of the sinuses, and respiratory system can cause halitosis. Stomach odor from acid reflux is another significant source of halitosis. Management of chronic halitosis is to discover the underlying cause and treat accordingly. Most commonly this may include an oral hygiene regimen including periodontal treatment and daily “tongue scraping.” Oral rinses may be prescribed by your dentist that contain antimicrobial agents such as cetylpyridinium chloride, chlorohexidine, hydrogen peroxide, or chlorine dioxide. These rinses significantly reduce the bacterial volume in the mouth thus reducing the amount of volatile sulfur compounds being emitted. Keep your tongue clean and free of any white coating using a metal tongue scraper. For more information discuss this with your oral health care provider.
TOUNGUE SCRAPING
BEFORE EBY DENTAL CARE • OKEMOS, MI 48864 (517)349-9860 • WWW.DREBY.COM
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AFTER
Keep your tongue clean and free of any white coating using a metal tongue scraper. For more information discuss this with your oral health care provider.
To learn more, please visit: www.dreby.com
BY ALISON BRADOW
HEALTH
Healthy, happy holidays You rule the day when being smart with eating and exercise
I
t’s the holiday season. It’s OK to give in a little, but with these tips and a good plan you can navigate the holidays without any major setbacks. Here’s how: • Load your plate with mostly veggies – sweet potatoes, green beans, salad, raw veggies • Opt for smaller portions of richer, fattier, heavier foods (mashed potatoes and gravy, rolls, meat, cheese) Drink more water • It can keep you full to help avoid overeating. It can keep you hydrated if you’re consuming more alcoholic beverages at celebrations. • No water? Other great no-calorie options are flavored (unsweetened, calorie free) sparkling water or unsweetened iced tea. • Find healthier from-scratch versions of holiday favorites to make and bring to a party, like green bean
casserole, sweet potatoes (lose the marshmallows!) Plan ahead • Munch on healthy snacks ahead of a celebration, then choose smaller portions of treats. • Schedule workouts to ensure you don’t miss moving your body. ● Add more physical activity • Add physical activity to family celebrations: walk or run a turkey trot 5k, plan a family flag football game on Turkey Day, or go for a walk after dinner. ● Take time for self-care • Decompress at the end of the day – meditation, yoga/stretching, gratitude journal. • Use five to 10 minutes in the morning to set your intention for the day – meditation, check schedule/to-do list to plan for day’s events.
• Short walks to break away from intense family or work celebrations ●• Practice saying no – only attend events that are really important to you and say no to the rest. ●• Know that you will have treats and enjoy them and don’t beat yourself up about it. How can you make a healthier choice the next snack, meal, or day? ● And don’t forget to enjoy the season! Try not to get so wrapped up in all the events that you don’t enjoy the time with family and friends, and be grateful for celebrations of gratitude, friendship, and life!
Alison Bradow is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.
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HEALTH
BY LISA MARIE CONKLIN
Don’t bust a gut 6 things you forget when avoiding holiday weight gain and the leftovers stay with the family, get back on track Friday morning and eat as you normally would. Choose one favorite leftover or small piece of pie but avoid having another feast with leftovers. Stay on course for the celebrations that follows, whether its Hanukkah, Christmas or Kwanzaa and strive to get back in your routine the next day. You cancel your workout on Friday Again, it’s that long Thanksgiving weekend that sets the stage to lure us away from our normal routine till January. Skip out on your morning walk or HIIT class a few times and you’ll find yourself on the slippery slope of excuses that result in extra pounds creeping up week by week. Resolve to stay active now and stick to your normal physical activity of choice as much as possible. Start by taking a brisk walk before the festivities. I know, you’re crazy busy, but even 15 minutes will do wonders for your stress levels. After the big feast, take another stroll with the family. Just don’t defeat the purpose by eating a piece of leftover pie when you return. You have visions of sugar plums dancing in your head
T
ake a good, long look in the mirror because this may be the lightest you’ll weigh over the next three months - unless you make a weight resolution now. Holiday weight gain is for real and here’s what you need to do to avoid it. You wait to make a weight resolution Recent studies published in the New England Journal of Medicine show the weight you gain during the holidays is for real and it starts when you raid your kid’s Halloween candy and lasts until the last bacon-wrapped hors d’oeuvre is devoured on New Year’s Eve. Even more depressing, the study revealed the extra weight can take over 5 months to lose! Resolve to avoid holiday weight gain now, instead of tackling it in the new year. You don’t check your stress Merrymaking, as fun as it is, also comes
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with a cranky stress hormone called cortisol which wreaks havoc on your waistline. Let’s say your flight is delayed, or you drop the turkey pan on the floor an hour before your guests arrive: your body springs into action and releases cortisol. We don’t like cortisol. It’s like the cousin no one wants to sit next to at dinner. Cortisol can cause higher insulin levels, making your blood sugar drop and the next thing you know, you’re shovelling pecan pie in your mouth to soothe yourself. Keep yourself in check and identify the stress for what it is. Have a mantra handy like, “ I choose to give thanks for the many blessings and the loving family I have.” You prolong the feast Thanksgiving is ONE meal, yet the feasting usually spans the entire weekend. By Monday morning you cannot button your pants. If you’re the host, divide up the leftovers and send them packing with your guests. If you’re the guest
Going to bed on a full belly doesn’t bode well with the dream fairies. Your body works hard and requires energy to digest food so instead of shutting down and snoozing, you toss and turn. The process is further compounded when you add alcohol to the mix. Sure, it makes you drowsy in the beginning but a few hours later, you may find yourself waking up several times and not waking up so bright-eyed and bushy tailed. Your bowels are upset It doesn’t take much for a tidy and comfortable routine to go haywire during the holidays. Traveling and merrymaking disrupt seemingly normal habits - like going poop. If you find yourself bloated, constipated and cranky, it’s a sure sign you’re off your routine. Fill your glass with water instead of pop, coffee, and booze. Lace up your sneakers and get walking and opt for more veggies instead of starchy sides and bread rolls.
BY SHERRIE CAMPBELL
FITNESS
Finding workout motivation Try these tips when you don’t feel like moving
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here are days when we cannot wait to get to the gym and feel the burn, and there are other days we can hardly get ourselves out of bed. Despite how you feel, if you want to look and feel great you have to make those workouts happen. Here is how to get started: 1. Set goals Set goals on which days and how many days you will work out each week and do not allow for flexibility. Goals can only be achieved with an unceasing commitment to following through. Choose goals that are reachable with your schedule, and put these goals in your daily minder to be able to cross them off once you have finished them to completion. 2. Create an image Create an image of what you want your body to look like, taking into account your genetics and body type. Now that you have that image, start working for it with exercise
as well as diet. Diet is responsible for the majority of weight loss and far supersedes exercise. However, exercise burns excess fat and gets you firm in the places you need it. When you are committed to clean eating you will immediately feel better and have more energy to exercise. One begets the other and your self-esteem and body image will improve quickly. 3. Make an appointment If getting to the gym is hard, then make an appointment with a friend, a trainer or a class teacher that you will be there. Sometimes having an appointment or having someone to work out with and keep you accountable will get you to the gym on the days you are fighting going. 4. Music Music is motivation. Create several workout playlists that will help you to get in gear. Sometimes a great playlist will be enough to get you to the gym so you can enjoy working
out and also tuning out into great music for an hour. Music has the power to instantly brighten your mood and distract you from the efforts of exercise. 5. Reward yourself If you are going to work out, lose weight, look more fit, toned and get stronger, then you may as well reward yourself with a massage, a cheat day, or a day of total rest to create a great balance and more motivation to work out. One of the best rewards you can give yourself is to go shopping for that new hot body of yours. A healthy body will harvest a healthy mind, and vice versa! Get going! Sherrie Campbell, PhD is a licensed psychologist with clinical training and experience providing counseling and psychotherapy. She regularly contributes to numerous publications, is an inspirational speaker, avid writer and proud mother. Reach her at Sherriecampbellphd.com.
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17
HEALTH
BY DEB DILLON
Calorie density How eating more food can be better
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hat is the secret to losing weight and reducing hunger? Let’s take a look at the concept of calorie density, which is simply the number of calories in a given volume of food. The more calories per pound, the higher the calorie density. For example, a baked potato has a calorie density of around 350 calories per pound, whereas potato chips have a calorie density of over 2,500 calories per pound. Fresh fruit has a calorie density of 135 to 420 calories per pound, while dried fruit has a calorie density of 1,200 to 1,400 calories per pound. Replacing high calorie density foods with low calorie density foods allows you to eat fewer calories while feeling full and satisfied. This strategy promotes healthy and sustained weight loss without having to count calories. Understanding calorie density and finding foods that can help promote weight loss is as easy as remembering a few
characteristics: • Low calorie density = foods high in water and fiber • High calorie density = foods that are dry and oil/fatty Fruits, vegetables and a variety of complex carbohydrates like whole grains, cooked beans and legumes are some examples of low calorie density foods. Other foods lower in calorie density include nonfat dairy, soy products and lean animal proteins. High calorie density foods pack on a lot of extra calories with each bite, but chances are they won’t fill you or satisfy you. Strategies to lower the calorie density of a meal or snack: 1) Choose a bowl of oatmeal with fresh fruit in place of a bowl of dry cereal. 2) Try an egg white omelet for breakfast, stuffed with assorted vegetables. 3) Replace dry, higher calorie snack foods such as pretzels, crackers and
chips, with lower calorie options such as fruits and vegetables. 4) “Pre-load” your meal with a big salad that includes raw veggies to help fill you up before the main course. 5) Substitute fat-free plain Greek yogurt or fat-free sour cream as a topping for a baked potato in place of butter. 6) Use vinegars and salad dressings made without oil on a salad in place of high-fat salad dressings. These are great strategies to consider as near the holiday season and all of its temptations. Deb Dillon, MS, RDN, NSCACPT, registered dietitian manager and diabetes program coordinator at Hayes Green Beach Memorial Hospital. Contact her at (517) 543-1050, ext. 52390.
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BY WYATT RUSS
FITNESS
Pick the right shoes When working out, it’s important to wear the right footwear
D
id you know that your shoes aren’t only fashionable, but they could make or break your success in the gym? Your exercise choice dictates the type of shoes that are right for you. If your primary method of exercise is running, find shoes with a thick sole to help dampen the impact on your feet and joints. Up to three times your body weight comes down on your foot every step you take while running. That increase in pressure can lead to joint pain without supportive running shoes. For those that cross train, getting shoes with a sturdy sole will increase stability. Cross training shoes will help ensure your ankles stay in a safe range of motion. Knowing what type of shoes are right for you is a start, but to get the most out of your workouts you also need to know what to look for when
the shoes are comfortable for your heels and toes. If shoes are too tight on your toes it will feel uncomfortable to exercise. Conversely, if the shoe is too relaxed, it won’t provide a proper fit and may cause blisters due to sliding. When you finally find the right pair of shoes for you remember to change shoes regularly. Worn out shoes don’t offer you the same support as they did when they were fresh out of the box, and could hinder performance. If you exercise three to four times a week and your workouts last an hour or more, change them every four months. buying shoes. Try to shop for shoes after you have been on your feet for most of the day as your feet will be slightly swollen which mimics your feet during a workout. This will help you get a feeling for how the shoes will react with your feet while exercising. Also, make sure
Wyatt Russ is a NASM Certified Personal Trainer at the University Club of MSU. He can be contacted at 517.353.5113
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19
BOOMERS
BY TOM MATT
‘Fun’ctional fitness Keeping workouts interesting forms long term interest
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hen did working out become this dreadful exercise in mandatory usefulness? Perhaps it is the constant bombardment of information that screams at all of us from the Internet, gizmos, training regimens, clubs, fads, you name it. Overwhelming is an understatement! Excessive information is overloading and confusing, so let’s step back for a second and re-evaluate. Let us put “play” back into fitness. Let us find our “flow”— a mental space where we lose ourselves in the moment. Losing the objective can actually be beneficial to us all. Goals are relevant and important; however, what if I told you that finding the fun and the flow can make the goals easier and healthier? If I told you that being sore after a workout could be avoided, would you be more likely to train again? Of course you would, that is the point. I do not want to be sore, EVER! I want our activities that promote movement, that are fun, to become addictive.
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Reaching a state of ‘flow’ is the objective, not just dropping 20 lbs. Think all day, functional. PR’s (personal records) or AMRAP’s (as many reps as possible) are not the answer. Take the steady volume with lower intensity to stay injury free and functionally active. Be ‘Farmer Strong’ by• Never going over a 70% max •Think “playful training” •Never ‘under-rest and over-train’ •Embrace body-weight exercises
Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
BY CAROL TUTTLE
MIND
Cheer up! 5 self-help tips to use if you’re depressed
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personally know the struggle and challenge of depression. Deep depression was the catalyst that brought me to apply, study, and then practice energy healing when I was a young mother at 28. I had four small children at the time and I was in a deep, dark place. Not a good place to be when you have four bright-eyed, beautiful kids needing you each day. I started looking for more natural methods of healing. I am grateful that I have successfully healed my depression. Here are five of the top self-help tools that helped me and I hope they help you if this is your challenge, or that you will share them with someone you know that is challenged with depression. 1. Stop your negative thoughts If you have a problem stopping obsessive thinking, get an eye patch and patch your right eye. Patching your right eye will shut down the left hemisphere of your brain and the negative, obsessive thinking. It is better than a glass of wine!
2. Zip-up your central meridian Your central meridian is the energy pathway that runs from your pubic bone to your bottom lip. It can act like a radio receiver if it is not zipped up, picking up negative energies and vibes of others around you. Zip it up by imagining zipping up a zipper that runs up this pathway. 3. Go for a walk every day Walking will increase your endorphins, which lift your mood. Walking also activates your energy flow to cross from left to right, right to left. A healthy crossover flow of energy lifts your mood 40-60 percent. 4. Refer to your depression as an experience that you are having that can be healed, rather than an identity you are stuck in. Stop saying, “I am depressed or I am suffering from depression.” Your “I am’s” define your identity and keep you stuck with more of what you don’t want. A healthier way of referring to your experience of depression is to say: “I am experiencing the condition of depression, and it is healing.” 5. Believe you can get well. Your
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belief creates your reality If you doubt and fear you may never get well — you may not. If you believe, you can and will as you call it forth in your life. Consider the possibility that one of the higher purposes of your depression was to allow you the experience of healing it to graduate you into more of your true magnificence. Anytime we overcome life experiences that felt like they had the power to even destroy us, we claim mighty powers of our true selves and have great abilities to touch the lives of others as a result. Believe in yourself, believe in your healing, and believe you have a great contribution to make as a result. Carol Tuttle is a teacher, speaker, gifted healer, best-selling author of six books, and pioneer in the field of personal development. For over 25 years, she has supported millions worldwide with her life-changing books and online courses. Her newest book, Mastering Affluence, guides you through six transformative lessons to create a life you love. Learn more at www.caroltuttle.com.
We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
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21
HEALTH
BY KIMBERLY WHITFIELD
Dedicated to Improving Lives
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A peace of mind During the holidays be grateful and find ways to improve your mood
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he holiday season can be a very stressful time. We’re often reminded of past adversity in our lives, from losses like divorce or losing a loved one or pet. For me, I’m reminded of losing my father to lung cancer and the stillborn death of my youngest daughter, Kennedy. Although heartache is unkind, we must remember to take time to be thankful for what we have and not dwell on what’s no longer in reach. Here are a few healthy ways to do so:
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We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
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Be grateful The last quarter of the year is a great time to reflect on your success and challenges. Be grateful for making it through the tough times and focus on how you have grown. Never compare yourself to others. Don’t focus on what’s absent in your life, but instead make a motivated plan to make positive changes! Practice daily affirmations Using affirmations can be empowering and boost your confidence! Remember, you are in control of your thoughts and emotions and have the ability to change your beliefs. Start today, by identifying three to five things that you admire about yourself. Afterwards, include each in a short sentence or quote and write them on a note card. Place each in a visible location and read them aloud daily. Volunteer Research an organization or group that is near and dear to your heart. Schedule a time to visit and learn how your personal gifts and time can be used to help. Let go Each year, I’m learning the importance of letting go. Don’t let a past occasion or loss interfere with your happiKimberly Whitfield is the ness. I believe owner of Kimberly Inspiring Beauty in Strength, a fitness it’s also wise to instructor at Go Workout review your reFitness Center and Trinity lationships and A.M.E. Church; a bodybuilder, prepare an exit and a public speaker. Visit plan for those her on the web at kwinspires.com for a list of that may be her classes. toxic in your life.
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