Healthy & Fit NOVEMBER 2019 HEALTHYANDFITMAGAZINE.COM
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Brittany Magsig This social worker, pro beach volleyball player knows how to train
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Sweet, silent killer Sugar is destroying your body
Brain power! Tips to optimize your intellect
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IN THIS ISSUE
NOVEMBER 2019
Contents NOVEMBER 2019 | VOLUME 15 | ISSUE 8
Fit Features P10
On the cover: Brittany Magsig
P11
Sharon McWilliams Bridgette Yoder
Sugar | P12
Cover photo credit: Erica Spencer Photography
Editorial P12
Sweet, silent killer Sugar is destroying your body!
P13
Balance your workouts Focus on the body, mind and soul
P14
Your gym time Changing weather means more people turn to indoor workouts. Here’s what to expect
P15
Get some good habits going Three-week plan could be the start of something great
P16
Healthy control It pays to be savvy and active in your healthcare
P17
More than a scent Aromatherapy offers holistic benefits
P18
6 ways to optimize your intellect Boost that brain power with these tips
P20
Generations to come Take care of yourself, find your passion and share it when you can
P21
Hope for the holidays Don’t dread! Neurofeedback may help
P22
Move forward Empowering yourself to change your future
Contact us
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Trainer | P14
Brain | P18
ABOUT US
NOVEMBER 2019
Our contributors
Justin Grinnell, BS, CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Mario Baldino, CPT
Mario Baldino is the owner, CPT, at Anytime Fitness in Haslett. Reach him at 517.977.1444.
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach 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, MAGD
Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.
PRODUCT SPOTLIGHT: Nibble on this great product! BRITE bites We love local products and this one is great! MSU student, Bri Makaric, has come up with a great snack. BRITE bites come in three different flavors, all made with high-quality superfoods (nutrient-dense foods that have many health benefits). Every bite is hand-rolled in East Lansing, dairy free and contains a probiotic with 1 billion CFU. The probiotic in each bite helps support both your immune system and digestive system. We thought the cocoa brite snacks were fantastic. Highly recommended. $11.99 | brightsnacks.com
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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PUBLISHER
BY TIM KISSMAN
Don’t be ‘that’ fan: Support young athletes
L
ast year, as I sat in a near empty college arena watching my oldest daughter play a basketball game, a fan rooting for the home team in the front row spent the majority of the game alternately gorging on concession food and taunting. He taunted our offense. Bit into a hot dog. He taunted our defense. Munched on popcorn, followed by a candy bar. He then took turns taunting everyone on the team, including my kid. In an empty gym, those TIM KISSMAN taunts are loud. I imagined catching an out-of-bounds ball and pinging it off his head as I whipped it back at the court. That guy’s mouth was big enough to fit the basketball. I’m sure of it. Man, that was annoying. Part of the game though, right? Shouldn’t be, but it is. My daughter said she didn’t hear him. She was too focused on playing. So that’s good. I have to hear it, though. I hear taunts, cuss words and anything else fans can hurl at refs, coaches and players. It’s hard enough to hear when you don’t have a kid on the court. But at the mainly parent-driven sports, with slightly filled gyms, like my daughters’ sports, it’s easy to hear and identify the annoying fans. Like: The extra-long clapper. This fan loves to clap and let everyone know the team they support. It’s more prevalent and easier to identify in volleyball, softball or baseball because, when the play ends, there’s a long pause for teams to line up for the next serve or pitch, but I’ve seen it in all the sports. This fan goes above and beyond. When all you need is a CLAP, CLAP, CLAP to celebrate a good play, they let out a methodical CLAP, CLAP, CLAP, CLAP, CLAP, CLAP, CLAP, CLAP, CLAP ... The call out king. This fan is usually a dad who is filming, or so nervous about watching his kid play he has to stand somewhere by himself. Usually it’s in the outfield, or a high area of the gym, and right above me. His kid does something awesome; he screams out “I SEE YOU #9. I SEE YOU.” Yeah, we all do. Nice job. All game long he does this because he’s living his best life through his kid. Bravo, king. ... CLAP, CLAP, CLAP ... The real ref. I’ve been guilty of this, but never let it drag on. I’m talking about reacting to a bad or missed call. Or a good call, that you just don’t like. Sometimes, caught up in the heat of the game, you yell or react. I get that. But then you have to let it go. Coaches tell their players that all the time. What some fans do, though, is crazy. They scream and throw fits well after the play is over. It can get uncomfortable, especially on close games. And they’re kids, for Pete’s sake! Think about that: They are just kids. Even at the college level, they’re still trying to learn the game, albeit on a much more visible platform, but still someone’s son or daughter. So cheer for good plays. Cheer for your team. If you do react to a call, don’t be abusive and let it go. Embrace the effort and the contest, because at the end of the day, it’s a game. Their playing days will end. They do for everyone, and if they are working hard to get better, that deserves applause, not a taunt. ... CLAP, CLAP, CL— and don’t be this fan. He’s just annoying. Enjoy the issue and the upcoming sports season!
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FEATURE
Meet Brittany Magsig Pro beach volleyball player shares her fitness secrets. Just try to keep up!
E
ast Lansing’s Brittany Magsig takes her health and fitness seriously. The 28-year-old is a school social worker in the Okemos Public Schools during the school year and a professional beach volleyball player in the summer. Skipping a workout, or eating poorly, just isn’t in the cards. “A lot of medical research has proven the benefits of working out. I found that choosing to work out daily was one thing I could control in the uncertain, unpredictable world of being a school social worker,” she said. “I realized early in my career that I couldn’t control certain aspects of my job or other unpredictable life experiences. But I knew I could control my health and fitness.” Magsig, who played college volleyball at Oakland University, wakes up at 4:30 a.m. to start her day at Lake State CrossFit in Dewitt. Working out there, she stays in shape for her upcoming beach season, gets stronger, healthier and prepares for her day. “CrossFit gives me a great workout, I see myself getting and feeling stronger, and my resting heart rate is the lowest it’s ever been (44),” she said. “I know, with a lower heart rate, that my heart is stronger and it’s going to prevent a lot of the common health complications that I see people my age or older start to obtain. Working out in a group is amazing and motivating, too. There’s no time to check your phone, be distracted, or wonder what machine to do next. My favorite lifts have to be the power clean, deadlift, kettlebell swings, and burpees. Without a doubt, CrossFit has helped me jump higher and last longer in the sand. With one partner in our team and a whole court to cover, the long rallies don’t feel as difficult after I’ve been in a good CrossFit routine.” To keep her body fueled, she follows the IIFYM method (If It Fits Your Macros). Based on BMR (basal metabolic rate) and TDEE (total daily energy expenditure) calories, she targets a number of grams each day in protein, carbohydrates, and fats. That means she can eat whatever she wants to hit those grams. “Currently, I try to eat 165 grams of protein, 225 grams of carbs, and 70 grams of fat per day,” she said. “That equates to about 2,250 calories per day while targeting approximately 30 percent protein, 40 percent carbs, and 30 percent
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fat percentages. Because I am burning an average of 2,700 calories per day, this puts me in a calorie deficit to lose body fat. Targeting these macronutrients ensures I’m eating enough protein to maintain optimal muscle, carbohydrates to fuel energy, and fats to promote hormonal health and satiety (the feeling of being full). Losing weight and body fat is a science. You have to burn more calories than you eat.” Does it allow for some leeway? You bet, she said. “My eating choices, I would say, are 85 percent healthy and 15 percent processed food,” she said. “This includes crackers, chips, ice cream, or my beloved Everything bagels. To hit these grams accurately, I weigh most of my food with a food scale. Nutrition labels have become my best friend as they state right on the label how many grams of each
macronutrient that food contains. The only supplement I take is a pre-workout for caffeine and energy. Otherwise, I do it the old-fashioned way.” She said her lifestyle has not only strengthened her professional career, but also her private life. Her husband, who is a realtor, also has a passion for fitness. “Making my physical health a priority has also helped my mental health,” she said. “It’s helped being organized in my career, my social activities, and even following through with commitments. I’m motivated, energized, and I also think it makes me more pleasant to be around (just ask my husband). I’m super blessed to have found a life partner who also shares the same interests and passion for fitness. With my husband’s busy schedule as a realtor, we have a mutual understanding that fitness IS a priority and find ways to make it happen.”
FIT FEATURES Sharon McWilliams Sharon McWilliams, 69, of Lansing, is a retired student services specialist from the Lansing School District who concentrates on working out and eating a healthy diet to feel good and keep up with her grandchildren. “Through high school and college, I was involved in bowling, basketball, volleyball, softball, tennis, and field hockey,” she said. “Growing older, I now participate in individual activities because I always feel better when I am active. Currently, I walk four times a week, attend a senior exercise class once a week and do a strength training regimen once or twice a week at home.” McWilliams is also dealing with multiple sclerosis which causes pain and limits her mobility. She said her doctor wanted to start medication, however, with the help of a friend and other resource, she decided to manage the MS with diet. “I had to learn how to eat all over again,” she said. “The initial foods to eliminate were gluten, refined sugar, and dairy. Later, I found that I also had to eliminate certain fruits, shellfish, white potatoes, corn and nightshade vegetables.” She said she still eats some of the foods she’s given up, but pays for it with pain. “Naturally, I have had the urge to cheat and many times have succumbed to that urge,” she said. “I pay for the short-term pleasure derived from cheating with aches, pains or infection that remind me it wasn’t worth it.” She said her active lifestyle and diet have enabled her to be with her family, travel and be of service to her community, all of which are important to her. “I would advise others to listen to your body, set realistic goals, make changes incrementally and be patient with yourself.”
Bridgette Yoder Four years ago, Bridgette Yoder, 43, of Lansing, took part in her first 5K race. As a result, she was hooked on running and fitness. She gradually ran more events, took High Intensity Interval Training (HIIT) classes and added distance. Now, she’s competing in duathlons and triathlons with the goal of participating in an IronMan Triathlon (2.4-mile swim, a 112-mile bicycle ride and a 26.22-mile run, raced in that order). “I had serious doubts about my ability to complete this type of race,” she said. “I then joined the Playmakers Tri Team and began my training. I was running, biking, and swimming 4-5 days a week. I felt great. My confidence was growing. My strength and speed were increasing. On the day of my first triathlon, I showed up and it was nothing but pure adrenaline! My family was there to support me and I felt extremely proud of myself when it was done.” She said her workouts are for her health, and also to serve as a good example for her children (ages 10, 5 and 1). “I want to show my children what it means to be healthy and active,” she said. “My children watched me finish what I started, even though it was hard. I know this is something that we cannot teach, that they must see with their own eyes and will have a lasting impression on them.” She said, when she’s not running or training with the Playmakers Women’s Running Group or Playmakers Tri Team, she takes part in early morning HIIT classes. She said it’s a total body workout. “I try to schedule my workouts so they will not interfere with family time during the week after school,” she said. Yoder said she doesn’t follow a strict diet, but does look to make healthy choices. “I usually have strawberries, blueberries, or watermelon for breakfast, some kind of protein for lunch, and dinner might be chicken and veggies or a quick oven pizza,” she said. Her advice? Get moving. “My advice for others is to simply start,” she said. “Don’t wait until you have the right shoes or you look cute in your active wear. Find an accountability partner or join a group of likeminded folks to encourage, support, and uplift you.”
Do you like our Fit Features? Think you’d be a good story? Then, we want to hear from you! It’s easy to get a hold of us, too. Follow us on Facebook and send us a direct message or send an email to tim@healthyandfitmagazine.
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TEETH
BY DR. ERIC EBY
Sweet, silent killer Sugar is destroying your body!
H
igh fructose corn syrup (HFCS) has been under scrutiny for many years and it has been clearly established that it causes significant health problems. HFCS has been identified as one of the major players in the obesity epidemic along with its unscrupulous relative, added sugar which is compromised of 50 percent glucose and 50 percent fructose Glucose is utilized for energy by every cell in your body including your brain, which uses glucose as its primary source of energy. In harsh contrast, fructose from HFCS and table sugar needs to be converted to FAT or glycogen (stored carbs) by the liver before it can be used as fuel. HFCS and added sugars elevate unnatural amounts of fructose, which our bodies have not evolved well enough to process efficiently. Up until the last few decades our diets contained very small amounts of fructose which was eaten through natural sources such
as fruit. Keep in mind natural sources of fructose are not a problem and none of this applies to whole fruit which is healthy. The serious adverse health effects of excess fructose cannot be ignored if your goal is to live a long healthy life, not burdened by medicines to help manage the undesirable biochemical effects caused by fructose. As already mentioned, fructose is converted to glycogen (stored carbs) by the liver, but the liver has limited storage capacity, so all excess fructose is stored as FAT and this is where the problems begin. Fructose increases risk of fatty liver disease, obesity, late onset diabetes (insulin resistance), increased triglycerides, and hypertension referred to by the medical community as METABOLIC DISEASE. These simply are not diseases of old age, they are diseases of biochemistry compensations caused by years of fueling our bodies incorrectly. The bottom line: HFCS, and added sugar are empty calories containing no essential nutrients, there is no reason to eat or consume them as they cause grave harm to your body. So the next time you sit down to your favorite meal it may not be the fat that is the problem it might be what your drinking or the over sweetened sauce on that delicious once healthy seafood dish.
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Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.
EBY DENTAL CAR E OK EMOS, MI 4 8 864 (517)34 9 -9 86 0 WWW.DR EBY.CO M
BY MARIO BALDINO
FITNESS
Balance your workouts Focus on the body, mind and soul
S
ure, we all want a washboard stomach, strong toned arms, and to look our best. And it’s great to work on these things. But let’s dig deeper. When is the last time you did something to exercise your mind and soul? For overall health and wellness there must be a balance between the body, mind, and soul. It’s easier than ever to get caught
up in day-to-day distractions which lead to stress and anxiety, negatively affecting our mental and physical health. From the workplace to the needs of your family…the list goes on and on. There comes a time where you need to put yourself first. How can we best help the people closest to us if we aren’t the best version of ourselves? A couple of small changes in our daily
30-DAY
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routine can make a big impact on overall wellness. Put down the phone! It’s scary how much time is wasted on our phones, and yes, I am including myself here. Social media is a huge contributor to our overall wellness. Of course sometimes for the better, but far too often its affect is negative.
Get active! Instead, go for a walk, connect with an old friend, commit to that weekend vacation, reach out of your comfort zone and do some of the things you think about and do not act on. And of course, find time for exercise. I promise you will be happy you did. Declare your goals big or small. Talking always makes things easier. I challenge you to verbally declare a life goal to a friend or family member. This can be anything from losing 5lbs to promising you will spend more time on yourself. Share the experience Bringing others in on your goals makes the chances of success increase significantly. Don’t be afraid! Maybe this will encourage your loved ones to do the same.
Mario Baldino is the owner, CPT, at Anytime Fitness in Haslett. Reach him at 517.977.1444. Terms and conditions apply. Each Anytime Fitness club is independently owned and operated. See local club for details.
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FITNESS
BY MOLLY NEVINS
Your gym time Changing weather means more people turn to a gym to stay fit. Here’s what to expect inside.
M
ost of the leaves have fallen and it’s about time to bring that workout indoors. What do you do if you are intimidated to step into a gym? Are you afraid to be the “new guy” in class? Do you have a membership but no idea what to do when you walk in? Often times when you walk in the doors of a gym you see tons of huge hunks of metal, hear plates slamming down, watch ropes flying like crazy, and are surrounded by lots and lots of spandex. For some people that is home sweet home, for others it is terrifying. How can you combat that? The first thing you need to know is that others are not looking at you and judging you. Well, who knows, there may be one or two – but we don’t care what they think anyway! Everyone in there is worried about their own workout, their own muscles in the mirror, or the music in their headphones. I’ve been run into at the gym because people are so busy looking at the equipment in their hands, or their phones. Most gyms offer a free session
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“Don’t be embarrassed to tell the trainer you don’t know what you are doing.” with a trainer, or a tour at the very minimum. USE IT! Even if you do know how to use machines, every brand is a little different and it can never hurt to learn more about the equipment that you are using. If you’re new to the gym, or just to some of the equipment, this is your fastest way to get more comfortable. Don’t be embarrassed to tell the trainer you don’t know what you are doing; they see it all the time. Besides, most trainers geek out when they get their
hands on a newbie. It’s fun to be the one to start someone’s fitness journey with them. If you have to wait for that session to be scheduled, here’s something easy you can do. Walk to a treadmill and hit the Quick Start button. There should be something similar to that on every piece of cardio equipment. Turn it on to a slow walk and take in your surroundings. Take a class. One of the best ways to get to know people and get acquainted to the facility and equipment is to join an exercise class. The instructors will notice you are new, and help you. The participants love to welcome new people to their group. Once you build those relationships, your fellow participants will let you know what they do on their other days in the gym. Tag along and learn from them, they will feel honored to show someone else the ropes. Making those connections will take walking into the gym from dreadful to home sweet home in no time!
BY JUSTIN GRINNELL
HEALTH
Get some good habits going Three-week plan could be the start of something great
A
re you looking to change up your workout plan? Confused about how you should be eating? Have you already tried all the diets and still seem to not get any results? Try this plan for 21 days. It’s not a quick fix, diet, or workout program promising to work. It’s simply a way to start eating foods that you should be eating and suggested workouts I have found to work well for many. Approaching your fat loss and strength goals in this way may be less extreme or exciting, but it is much more sustainable. To make it even easier, try adding in just one new healthy food and workout at a time until you have mastered them, and then add another. The eating plan For 21 days, you do not have to count calories, macros, or restrict yourself. Simply try and eat from this list 90 percent of the time. That’s it. Get creative with your meals and only eat the foods on the list you enjoy. Basically, three weeks is all about creating habits to improve the quality of your food intake. The workout We can’t have a fitness plan without some workouts. Perform each of these workouts once per week. Full-Body Strength Training Workout • 1A Farmers Carry: 3 X 40 Meters • 1B 1/2 Turkish Get-Up: 3 X 3 Ea Side • 2A 1-Arm Kettlebell Military Press: 3 X 8 Each • 2B Goblet Squat: 3 X 8 • 2C TRX Inverted Row: 3 X 8 • 2D Front Plank Reach: 3 X 8 Each Kettlebell Complex (With one kettlebell) • 10 Two Hand Swings • 8 Goblet Squats • 6 One-Arm Cleans Each Arm • 4 One-Arm Military Press Each Arm • 10 Two-Hand Swings • 2 Minute Rest and Repeat Beginner: 2 Rounds Intermediate: 4 Rounds Advanced: 6 Rounds Cardio Circuit (Bike/Row/Ski/Run) • 1-Mile Airdyne Bike • 500 Meter Row • 500 Meter Ski Erg (can row instead)
• Run 1/2 Mile Beginner: 1 Round Intermediate: 2 Rounds Advanced: 3 Rounds Bodyweight Met-Con That Can Be Done Anywhere • 30 Air Squats • 20 Mountain Climbers Ea. Side
• 30 Jumping Jacks • 20 Push-Ups • 30 Lunges (15 Per Side) • 20 Plank Taps • 30 Air Squats • 20 Burpees
Repeat for 3 total rounds. Rest 1-2 minutes between rounds. www.healthyandfitmagazine.com
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HEALTH
HEALTH BY ERIC HANNAH
Healthy control It pays to be savvy and active in your healthcare
A
s business leaders struggle with the cost of healthcare, “healthcare consumerism” as a term is gaining traction. High deductible health plans (HDHP) are being rebranded “consumer-driven health plans”. Conceptually, the idea puts more financial responsibility on the patient with hopes that the patient will then make consumer-like decisions that work for them (financially, medically). The problem lies in the access to consumer information. Imagine being asked to apply for a car loan without knowing how much the car costs or what future interest rates are! Patients are frequently put in that position relative to health-related decisions and how insurance pays (or does not pay) for services. While transparency is a challenge, patients can take a more active role. Top performing employers are raising the bar with employee education and training.
Here are a few tips on how to move from passenger to driver down the healthcare path: Many parts of healthcare have become transactional. Savvy healthcare consumers desire a relational interaction with their healthcare provider. If the recommendation by the physician is a change in diet, exercise, or other natural remedy that may require a change, savvy consumers take responsibility and act rather than expect a prescription, referral to a specialist, or treatment. Savvy healthcare consumers slow down the decision-making process, ask questions and seek the full breadth of alternatives before making significant decisions. Resources like “5 Questions to Ask Your Doctor Before Any Test, Treatment, or Procedure” are great tools to bring to an office visit. (www.ChoosingWisely.org) Savvy healthcare consumers take the time to understand their health
insurance plan design. They are confident explaining terms like copay vs coinsurance; deductible vs out-ofpocket max (OOP); HSA vs FSA vs HRA. The healthcare industry has a long way to go to improve transparency so we, as patients, can be active consumers. The opportunity even in the face of limited transparency is to control what we can by optimizing the tools and resources effectively to provide clarity and a roadmap to optimal health.
Eric Hannah is the president and chief catalyst at Mode Health. Mode Health provides agile employee benefits for the modern small business by focusing on health literacy and healthcare navigation first, insurance second. Reach him at (517) 899-3404.
www.mymodehealth.com I (517) 899-3404 Agile employee benefits for the modern small business
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www.mymodehealth.com | (517) 899-3404
BY KATHLEEN GREGG
HEALTH
More than a scent Aromatherapy offers holistic benefits
C
leopatra knew the power and allure of flower and plant oils. Madame Pompadour, Napoleon and Josephine knew it, too. Now the modern world is embracing the ancient practice of aromatherapy with great enthusiasm. Aromatherapy or the healing use of fragrant essential oils (the volatile oil extracted from plants), uses the specific properties of these essential oils to enhance one’s mood and treat a multitude of emotional and physical ailments ranging from anxiety and depression to dry skin and allergies. Aroma is but one element of the treatment known as aromatherapy. We’re all aware of the powerful connection the sense of smell has to our psyche. How we react to a particular smell depends a great deal on the mental association it evokes. Whether it’s the whiff of the first crisp autumn day that brings you back to touch football games
“This treatment goes beyond the sense of smell alone.” in the backyard or the tropical aroma of coconut that lands you on a poolside chaise lounge, you know that scent is a springboard to mood and memory. Scent also evokes quick responses, so the aromatic component of aromatherapy actually can give you subtle yet immediate results. Who could walk through a beautiful garden and not instantly feel better. The term aromatherapy, however, is somewhat misleading. This treatment
goes beyond the sense of smell alone. In its truest sense, the healing practice of aromatherapy always involves pure essential oils and isn’t limited to inhaling the scents as such, but is a treatment that many people believe has a chemical effect on the body and can be applied with massage and baths, as well as with skin and hair care. Aromatherapy is frequently used in conjunction with massage therapy, acupuncture, herbology, reflexology, chiropractic, and various other holistic treatments.
Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or email: drgregg@healthmattersmi.com
IN GREATER LANSING— WE ALL LOVE THE GAME Did you know that over the last 10 years the Greater Lansing Sports Authority has grown sports events in our area by 272%? The GLSA is a full-service sports commission with a passion for bringing in and supporting sports events of all kinds. Offering premium venues, team-friendly dining and convenient lodging the Greater Lansing area is the best choice for your next event. Contact us and work with the GLSA today!
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FIT BITS
BY LISA MARIE CONKLIN
6 ways to optimize your intellect Boost that brain power with these tips “Read” a book in a new way Sure, you can read while you’re waiting for your doctor’s appointment, or maybe before bed, but audiobooks are the ideal solution for busy bibliophiles. It’s really awkward to hold a book while you are organizing your closet or painting the living room. Audiobooks are an easy and more enjoyable way to delve into fiction or non-fiction to fire up your grey matter. And if you’re a card-carrying member of your library, you use apps like Libby, OverDrive and more to download books for free. Meditate According to research by Harvard neuroscientist Dr. Sara Laza, people who meditate showed increased brain activity and mass in the areas responsible for memory, cognition, learning, and emotion. Try the Calm or Headspace app. Even if you can only carve out a few minutes a day, it will spark your noodle. Bonus—use it before bedtime for a more restful sleep. Move ...
Y
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ou don’t have to set foot in a classroom to increase your brain power. Here’s how to get started right now.
for Droid or the Apple Podcast app on your iPhone. Easy to catch a podcast when you’re waiting in the carpool line at your kid’s school, work commute or folding laundry.
Listen up
Learn a new language
The portability of listening anywhere at any time is one of the reasons podcasts are so popular. This time-shifted medium offers listeners just about anything they want to know more about. Podcasts are as short as ten minutes or as long as an hour. And there’s no shortage of topics. You can become versed in travel, culture, finance, psychology, history, political commentary or a specific health topic. Download the free Podcast Addict
Learning a new language on your own used to involve listening to cassette tape, hitting the stop and start button over and over. Now you can learn a new language without being bored. Duolingo utilizes listening, reading, writing, and speaking modules in a video game-like setting. Each module is short enough to sneak in a lesson while you’re at your kid’s soccer practice or before your flight leaves for France.
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... as in your body, not packing up and moving to a new house. Research shows that physical activity, whether it be running, playing basketball, riding a bike or walking, improved medial temporal lobe function. That’s the structure related to cognitive and emotional functions. Even better, these brain-boosting benefits are for all ages and any level of fitness, so lace up and walk around your neighborhood today. But get your doctor’s permission if you have any health concerns. Eat Your brain would like to see you eat less French fries and pizza and opt for foods that boost its power—like blueberries. Research published in the American Chemical Society studied adults with mild cognitive impairment. The participants were given blueberry extract powder (the equivalent of a cup of blueberries) every day for 16 weeks. Researchers noted an increased memory, better cognitive performance, and increased brain activity.
EVE S A M T S I R H C TRADITION!
r: Awards fo Best Santa me ay Costu Best Holid an rt a p ited S Most Spir
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Bring your family and join the Christmas Eve fun at the 7th annual Playmakers Holiday Classic 5K & Children’s Spartan Sprint! Start the holidays active and healthy with family and friends!
Monday, December 24 9:00am Jenison Fieldhouse • MSU Campus
Cost: $27 Spartan Sprint: FREE to registered participants
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GENERATION ‘US’
BY TOM MATT
Generations to come Take care of yourself, find your passion and share it when you can
G
enerativity involves taking care of the next generation. It is a time for excitement and exploration. Exciting in that life becomes much more than the proverbial ‘bling-bling’ and more about the ‘ring-ring’ of exploring opportunities. Dr. Erik Erikson, celebrated for his work in the field of generativity famously noted that “the fashionable insistence on dramatizing the dependence of children on adults often blinds us to the dependence of the older generation on the younger one.” Last night, for example, I received a video text from our eldest daughter. Now just consider what that means; our family, over 500 miles away, can instantly share life’s moments. That was not happening 10 years ago! In the video, our granddaughter Harpie (I gave her that tag, it is Harper) who is six years old, is practicing shooting her bow with her ‘Daniel Boone/Davey Crockett’ dad.
Her left-handedness makes for a great future softball pitcher, but me being the non-hunter gatherer team coach, I loved the video. I also loved that she told her dad she would bag her first deer by the age of seven! Knowing just enough about hunting to know that nabbing a deer with a bow is impressive, the proud ‘Papa’ that I am loves that she is already practicing and teaching me. I look forward to her vast upcoming hunting achievements. Generativity is about accepting responsibilities and paying yourself so you can be part of the continual familial thread. To me, encouraging others and coaching with the skills that I am good at is of paramount importance. Being accepted and appreciated for the things I do not know is great, too. I am blessed that my son-in-law has parents who taught him to hunt, fish and love the outdoors, and our
41st Annual
“Big Bird” Run
granddaughter has both hunter gatherers and team-oriented grandparents to balance out the road which is her and her brother’s lives. Excitement and exploration are keys to the generativity recipe. Everyone has something to offer. Maybe you are: • A great cook • A fabulous crafter • A singer, dancer, or performer • Whatever your talents, give back and accept what they give you!
Tom Matt is the host of the “Tom Matt Show,” a 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
6th ANNUAL
NITE LITES CHRISTMAS 5K FUN RUN/WALK
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Register on-line at eastsideracingcompany.com or Active.com RUN HOT LINE (586) 445-5480 MONDAY THRU FRIDAY
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Michigan International Speedway Saturday, November 23, 2019
On-site Race Day registration 2- 6:30 PM 5K Fun Run 6:00PM • 5K Walk begins 6:30PM
FOR INFO AND TO REGISTER:
www.nitelitesshow.com/5k-run/
BY GRETCHEN MORSE
MIND
Hope for the holidays Don’t dread! Neurofeedback may help
H
olidays can bring brightness with the anticipation of rituals, gatherings and a New Year. But for many, it can be a time of distress; colder and darker days, difficult family situations, loss, and over-stimulation are all aspects that can make the coming months a challenge. A few years ago, Lucy and her 5 year-old son Michael were dreading the holidays. Michael had some developmental difficulties and sensory issues, making the chaos of holidays too much, and extended family gatherings often ended up in a huge meltdown for him. Meanwhile, Lucy’s mood struggles seemed to amplify each year as darkness set in, and the pressures of holiday, family, and work commitments mounted. Lucy knew she needed to do something, and a friend urged her to try Neurofeedback. Lucy and Michael started Neurofeedback sessions, where they each enjoyed a brain “mapping,” which gave them a close-up view of their brain-
waves when doing certain tasks or when sitting still. The clinician showed Lucy how the abundance of slow brain waves she had can correlate with her decreased mood and energy. And Michael saw that he had way too many high frequencies, which can correlate with anxiousness, anger and over-sensitivity. In their follow-up Neurofeedback sessions, Lucy and Michael learned to balance and settle their brainwave activity, and slowly started to experience positive changes. At first, Lucy noticed that Michael wasn’t getting set-off as much by noises and other irritants, and when he did, he recovered much more quickly. Lucy herself felt a little mood lifting, and started finding herself thinking about her symptoms less. Slowly, she found herself greeting each day with less dread, and more energy. At the annual Christmas gathering, several family members commented on how much more engaged Michael was, and Lucy was relieved and impressed
that he didn’t have a tantrum. Lucy,herself, felt freer to enjoy the holiday as she found herself in a brighter mood, and things that would’ve triggered upset for her in the past didn’t seem to impact her as deeply as before. Neurofeedback is increasingly endorsed by organizations like the Mayo Clinic, the American Academy of Pediatrics, leading trauma expert Bessel van der Kolk, MD, and more. It can be used as an alternative approach to a range of cognitive, physical and emotional conditions.
Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
Erica Spencer Photography espencer.net • 517.980.4951
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INSPIRE
BY KIMBERLY WHITFIELD
“Committed to One’s Well-being”
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Move forward Empowering yourself to change your future
I
believe it’s important to create your own happiness. However, in order to do so, one must take time to envision change and embrace self-reliance. From there, don’t procrastinate, move forward and empower yourself to change your future. Are you ready? Right On! Press forward today with my courageous tips: Be brave We all have had life experiences that played a valuable role in shaping the individuals we are today. Keep them near and dear to your heart and pull them out when needed. Also, you can practice being brave by acting on what your heart “Be brave and take risks: tells you to do and challenging yourself You need to have faith with new experiin yourself. Be brave and take ences, even when risks. You don’t have to have you’re afraid. It can it all figured out to move take a little time and forward.” a lot of patience, but with a positive, - Roy T. Bennett, you’ll find yourself The Light in the Heart becoming braver than you ever thought possible. Deal with uncertainty Often times, the unknown can make one feel insecure. Therefore, it’s best to focus on possibilities, not fear. Dealing with uncertainty allows one to get comfortable whenever challenges arise, allowing them to feel more confident by strengthening their coping and adapting skills. Lastly, don’t sweat the small stuff and remain calm during tough times. Practice patience The universe works in mysterious ways and I believe everything happens at the right time. Instead of getting impatient and upset, divert your time and energy to something else that needs your immediate attention, for instance, that small home project, learning a new skill or taking time to relax. Remember, things that are worthwhile take a lot of effort and time to come to fruition. So be patient! Become more resilient Stay focused and keep a positive image of the future. This will allow you to keep your goals, dreams, and hopes fresh on your radar. NEVER give up! You are worth it and brighter days are ahead! Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Michigan State University and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
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