Healthy & Fit NOVEMBER 2020 HEALTHYANDFITMAGAZINE.COM
Holiday Health
MAGAZINE
With planning, you can enjoy without guilt
!
How to be grateful
Dental x-rays are safe
Find your community
Don’t bust a gut!
182 100
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IN THIS ISSUE
NOVEMBER 2020
Contents NOVEMBER 2020 | VOLUME 16 | ISSUE 8
Editorial P10
Dental x-rays are safe They’re a powerful tool to assist with your dental health
P12
Coping with grief How to navigate the holiday season
P14
Dealing with pain There are ways to adjust your workout when in pain
P16
Hit pause and keep breathing! Experience the relaxation response
P18
Sweating problem? A dermatologist may be able to help you with that
P20
Plan for a healthy holiday Make it your mission to work out and eat healthy (it’s not that hard!)
P22
Tasty treats and more Early holiday ideas
P24
Don’t bust a gut How to avoid holiday weight gain
P26
Proactively preventing falls Stay active and watch your step during the winter months
P28
Have a ‘can-do’ attitude Why values are important
P30
Who is in your community? In challenging times, being part of a community can make a difference
P32
Finding workout motivation Try these tips when you don’t feel like moving
P33
Decoding brainwaves Neurofeedback can help you train your brain
P34
Tips on being grateful Don’t worry. Be happy!
X-RAY | P10
Breathe | P16
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!
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‘Can-do’ | P28
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FIRST-CLASS MAIL
ABOUT US
NOVEMBER 2020
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.
Cheryl Lindemann
Cheryl is a collection development specialist at Capital Area District Libraries, and a cohost of the Reader’s Roundtable Podcast.
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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. $10.99 | 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
Political signs point to physical activity Based on the location and size of the many political signs I’ve seen this past month, there shouldn’t be any excuse for individuals to bypass exercising. I’ve seen the tiniest signs, promoting pundits, on the tops of steep hills along the way, nailed to the tops of trees on my local road, and spread out over vacant lots everywhere. That takes a lot of work. And those are just the small TIM KISSMAN ones. There are billboard-sized signs on many lawns this year. Seems like it’s more than normal. Those can’t be easy to put up, much less maintain during the windy fall we’ve been having. But our neighbors are doing it, aren’t they? It doesn’t matter where you live, or who you support, there are signs out there for every political race. Presidential? You bet. Local races? Yep. I’ve even seen some statement signs that don’t support a candidate but make fun of the political process, in general. It’s got to be work putting those signs up. It’s got to be a lot of walking door-to-door, sticking those yard signs into the ground. If you’re the homeowner or volunteer, good job! You’re getting in your steps. I don’t quite understand the effort to put a sign on top of a barn, but I’ve seen it. I don’t think it would sway any votes, or maybe it might, but man, to climb that high for the support of your candidate — rock on! No matter which party you support, we can all agree that it’s as important as ever to stay active and be healthy. If getting out there and knocking on doors is what it takes to count your steps, do it! If you think it is worth it to hike through acres of woods, then climb a hill to install a political sign so everyone zipping down US 127 can see it for .3 seconds, do it! And while you’re doing that, drink more water, eat healthier foods and remember where you put the signs because, come November 4, you’ll have to do it all over again when you take them down. Enjoy the issue!
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Healthy & Fit
MAGAZINE
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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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TEETH
BY DR. ERIC EBY
Dental x-rays are safe
They’re a powerful tool to assist with your dental health
D
ental radiographs, commonly known as x-rays, are an important diagnostic tool that your dentist uses to evaluate the bone around your teeth and the areas of teeth that cannot be seen visually when looking in your mouth. There are many types of radiographs that may be taken during your dental visit, the most common are periapical and bitewing radiographs. Periapical radiographs allow your provider to see the root structure of your teeth, which includes the root canals. These are taken to examine the roots for abscesses (bacterial infection) which can be chronic or acute. These x-rays can also show other infections or bony changes that may be related to periodontal (gum) disease. Some types of bony tumors can also be discovered from periapical radiographs. Bitewing radiographs are used to determine if there is decay between your teeth that is not able to be seen
during a visual exam. In addition, bitewings allow the dentist to look at changes in bone levels around your teeth. Your dentist also evaluates the integrity of current restorations (fillings/crowns) in your mouth utilizing bitewing radiographs. The current standard of care indicates that periapical radiographs of each tooth are to be taken, at a minimum, every five years. Bitewing radiographs are taken every year at routine hygiene visits. Some patients are concerned about radiation created when taking radiographs, and several factors need to be considered that make them very safe. Currently, many dental offices are using digital radiographs which already reduce the radiation by 50% compared to traditional radiographs. Dental offices also follow the “ALARA” principle, which stands for “As Low as Reasonably Achievable” when obtaining radiographs. This concept limits
radiation exposure by using the fastest image receptor possible, collimation (reduction) of x-ray beam to the size of the image receptor (preventing scatter radiation), and the use of leaded aprons to protect structures impacted by radiation such as the thyroid. Radiation is measured in mSv (millisieverts) and yearly bitewing radiographs expose a patient to 0.005 mSv of radiation. As a comparison, when we fly across the United States we are exposed to 0.035 mSv which is 7X more radiation. Another notable fact is each year we all receive 3.2 mSv of background radiation simply by living on planet earth. This is 640X more radiation than bitewing radiographs. So, the next time you need x-rays rest assured that they are safe. Allowing your oral healthcare provider to take x-rays helps them properly diagnose and treat your mouth, keeping it free of disease.
Dental Radiographs A bitewing radiograph
A periapical radiograph
Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.
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Find EK Earrings on Etsy or O
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MIND
BY KRISTINE KUHNERT
Coping with grief How to navigate the holiday season
F
rom November through January, we are surrounded by family, festive lights, gifts, cheerful music, traditions and laughter. And yet, if you are grieving, the holiday season is frequently the toughest time to navigate. How can you celebrate and be joyful when your heart misses someone you care about? Traditions may change. A song may trigger a memory. When the table is set, it is glaringly apparent that someone is missing. The holiday season magnifies the loss. It is a time focused on togetherness and yet, for a grieving person, a time when they often feel alone. Strategies for coping during the holidays are unique, just as the person who died. Remember, all feelings are OK. It is OK to cancel the holiday. Or to make adjustments to new traditions, or modify your traditions. Perhaps you light a candle in their honor, serve
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their favorite dish, have a gift, such as a game or puzzle, under the tree from the person for family to work on together. Maybe take a walk and talk about the person. Do what feels best for you and your family. Some suggestion of Do’s and Don’ts when grieving during the holiday season: • Do set boundaries that feel best for you. • Don’t do something that does not feel good for you at this time. • Do allow extra time for rest. Grief is exhausting and adding the holidays into the mix compounds the exhaustion. • Don’t feel obligated to attend every event. • Do address your feelings remembering all feelings are OK. • Don’t push down the tears or anger. One belief is that we
have tear ducts so we do not explode. • Do accept help. At some point, we all need a little help and you are also providing the opportunity for someone to help their friend. There is no wrong or right way to navigate the death of someone close to you, and the holiday season adds an additional layer to grieving. Trust your gut, and be gentle with yourself remembering that grief is the price of love.
Kristine Kuhnert is the director at Ele’s Place. Reach her at (517) 482-1315 or kkuhnert@elesplace.org.
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Contact us today more information on a YMCA membership and tour www.healthyandfitmagazine.com 13 of our facilities. Or check out our website lansingymca.org
FITNESS
BY JUSTIN GRINNELL
Dealing with pain There are ways to adjust your workout when in pain
I
t doesn’t matter if it comes from working out, a sport, an activity, or just from daily habits. We all will have to learn how to deal with pain. When most people get injured, they get very discouraged and discontinue their current workout regimen. This is a common roadblock but, believe me, it is one that can be busted through. This affects people’s confidence. They sometimes think they can’t do anything physical until their injury clears up. Depending on the situation, being sedentary is the worst thing you can do. DISCLAIMER: Always follow your doctor’s orders and check with your physician before you engage in any activity during and after an injury. Cautiously, you need to continue to stay active to keep the rest of your body strong, resilient, and to improve the recovery process when your injury heals. Here are five common injuries, and how you can train around them. Make sure to check with your doctor before embarking on a fitness program if you have one of these injuries.
Injured shoulder
The shoulders seem to be involved in so many exercises that, when someone has pain, it is very discouraging to keep exercising. I don’t blame them. A bum shoulder can bother you in day-today events, mostly due to poor posture. That is a sure sign that you need to keep your upper-back strong and shoulder complex mobile. Clients who keep working on their core, upper back and leg strength, and who do not stop their workouts, recover much faster from the surgery or physical therapy than the ones who decide not to keep up their fitness routine. If a certain movement hurts, don’t do it. With shoulder pain avoid pushups, bench press, overhead pressing, and other upper-body pushing movements to salvage your shoulder. Instead, target horizontal rowing such as cable rows, dumbbell rows, and TRX Strap rows to focus on keeping the upper-back strong, which will also help improve your posture. Also, perform core and lower-body work, and pick other exercises that don’t bother your shoulder.
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Knee pain or injury There are many variations of knee pain and injuries. Torn meniscus, patellar femoral syndrome (front knee pain), and torn ACL or MCL’s are just a few. There will be a large variance of what someone can do. If you are post-operation, your wait time before starting to work out will vary. For a general rule, the most stable upper-body and core exercises should be fine. I have worked with many clients who had ACL surgery, and once they are cleared by their doctor to work out, they can do almost everything a person with healthy knees can do, for the upper-body. Keeping up your glute and core strength is key. If you keep the
hip and core area strong, it will improve the stability of your knee so much that it will make the recovery process much smoother. Exercises like hip lifts, planks, and upper-back exercises will help keep your posture in balance, and your hip and core muscles from becoming atrophied (your muscles shrinking and not working). Avoid single legwork on the injured knee (lunges, single-leg squats), and focus on doing exercises with the non-injured leg.
Wrist and elbow pain It is unbelievable to me how many people don’t work out with various wrist and elbow pain. Yes, you do need to rest to reduce the inflammation build-up, but that doesn’t mean you have to stop doing your interval cardio workout and strengthening your lower-body. Just avoid any upper-body movements that bother that area. Go through your physical therapy (if prescribed).
Then, if you want to strengthen that area and prevent future pain and injury, use kettlebells and ropes in your training. Performing various kettlebell work and using the battling ropes is the best way to strengthen the surrounding muscles of your wrist and elbow. I love loaded carries to help improve overall grip strength. The stronger they get, the more resistant to injury they will become.
Low-back pain Our sedentary lifestyle of sitting too much has caused an epidemic of back pain. To avoid, and correct this issue, here is what you need to do.
First, buy a foam roller. The healthier your muscle tissue, especially in the hip area, the less tension you cause to the lower back. Foam roll your IT bands, glutes, inner thighs, and hamstrings daily. Then, stretch your hip flexors, hip rotators (think glutes), and hamstrings dynamically. I like the 90/90 positions, active straight leg raises, and hip-flexor mobility exercises. By improving your hip mobility, you will reduce some of the stress on the lumbar region. You should also focus on strengthening your core to improve your lumbar stability and overall functionality of your core. Start simple with various planks, bird dogs, McGill sit-ups, stir-the-pot, and rollouts on the stability ball, and suitcase carries. These exercises will help improve the stability of your core and get the proper muscles fired up. Then there are the glutes. The core (abs) gets a lot of attention but we also need to focus on glute activation and
strength. I like mini-band walks, hip lifts, hip thrusters, frog pumps, and clamshells to fire up the glutes to keep them strong and active.
Plantar fasciitis Having the bottoms of your feet hurt can be one of the most nagging injuries. With every step, you feel pain. It is a reminder that something is wrong. Proper footwear is the main issue here. We put ourselves in such stable shoes that our foot muscles don’t need to work as hard, causing them to become weak and tight. We also don’t do enough exercise for our feet. Having minimalist shoes, and performing single-leg exercises and balance work will help improve
your proprioception and strength of your feet. Before you go barefoot or go out and buy minimalist shoes, visit a good shoe store or a foot doctor. This way you can see what shoe best fits your current needs, get your foot stronger, and then progress to a shoe that has less support.
‘Being injured’ doesn’t mean ‘be inactive’
While all situations will be unique, there is a way to work around nagging injuries. You first must avoid movements that hurt that current injury. Then, find movements that do not hurt and improve other areas of the body to aid in overall recovery and fitness. Work with a physical therapist, physician, and qualified fitness trainer to find what best fits your individual needs. Never stop moving!
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MIND
BY CHERYL LINDEMANN
Hit pause and keep breathing Experience the relaxation response
D
uring a community yoga class that I took many years ago, the instructor described a typical morning scenario that included rushing to get ready for work and the kids off to school. He suggested that our breathing in this situation was likely to be quick and shallow, or that we may even be holding our breath. The resulting tension could affect the rest of our day, negatively impacting our interactions with others. I have remembered his observation many times over the years, and it always reminds me to stop and breathe deeply, if only for a few moments. This has been especially helpful during the current period of increased stress on our bodies and minds. While eliminating all stress is impossible, and maybe not entirely desirable, it is possible to elicit the opposite of the stress response—the relaxation response. Developed as a technique in the 1970s by Harvard cardiologist Dr. Herbert Benson, this term describes a restorative state of rest that can buffer the body and mind against stress. The relaxation response can be fostered through a variety of activities including yoga, meditation and progressive muscle relaxation. Paying attention to breath was found to be an important component of all these activities. Better yet, the act of diaphragmatic breathing itself has been found to elicit the relaxation response, due in part to stimulation of the body’s vagus nerve. In a 2019 Scientific American article, Psychiatrist Christopher André wrote, “When the vagus nerve is stimulated, calmness pervades the body: the heart rate slows and becomes regular; blood pressure decreases; muscles relax. When the vagus nerve informs the brain of these changes, it too, relaxes, increasing feelings of peacefulness.” To read more about the importance of mindful breathing, check out the recent bestseller Breath: The New Science of a Lost Art, by science journalist James Nestor. It’s available in print, digital or audio formats. I also recommend Breathe: Simple Breathing Techniques for a Calmer, Happier Life by yoga teacher Jean Hall. Find these titles and more at cadl.org/catalog. Cheryl Lindemann is a collection development specialist at Capital Area District Libraries, and a co-host of the Reader’s Roundtable Podcast.
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Tune in to DeDe in the Morning on Stacks 92.1 for recommended titles from CADL’s digital collection.
Visit cadl.org/DeDe
SKIN
Sweating problem? A dermatologist may be able to help with that
A
re you embarrassed by how much you sweat? It’s normal to sweat when you get nervous or exert yourself. However, if you sweat easily or to the point where sweat is visible on your clothing when you aren’t exerting yourself, you may have a condition called “hyperhidrosis,” or excessive sweating. “Many people who excessively sweat do not realize that they have a treatable medical condition,” said board-certified dermatologist Jenny Eileen Murase, MD, FAAD, assistant clinical professor of dermatology, University of California San Francisco (UCSF) Medical Center. “If you think you might be sweating too much, ask a board-certified dermatologist if it’s normal. Dermatologists are one of the few doctors trained in the diagnosis and treatment of hyperhidrosis and can tell you what type of hyperhidrosis you have and the best ways to treat it.”
In addition to seeing a dermatologist, try the following tips: Use antiperspirant rather than deodorant. Although deodorants mask or stop body odor, they still allow you to sweat. Antiperspirants – available over-the-counter or by prescription – help reduce sweating by plugging your sweat glands when you start to sweat. This signals your body to stop producing so much sweat. Apply antiperspirant as directed. Since antiperspirant is most effective when applied correctly, follow the directions on the packaging. Many antiperspirants require you to apply it at night to dry skin and then reapply in the morning. Antiperspirant can also be applied to any area of the body that sweats, including the palms, back and behind the knees. Keep a sweat journal. For many
We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:
tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com
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people who sweat excessively, certain situations can trigger sweating. Keep a log of when your sweating occurs and use the knowledge to help you avoid triggers. Common triggers include heat, feeling anxious and certain foods, such as caffeine and hot sauce. For sweaty feet, change your footwear often. Wet or clammy feet can increase your risk for foot odor and skin infections, such as athlete’s foot. To help manage sweaty feet, wear shoes made of natural materials like leather, as this allows air to circulate. In addition, avoid wearing the same shoes two days in a row, as you’ll want your shoes to dry completely before wearing them again. It also helps to wear socks that wick moisture away from your skin. Avoid cotton socks, as cotton traps moisture. In addition, wear sandals or slip off your shoes whenever you can.
FIT FEATURES
Tamie Nolan
Tamie Nolan, 36, of Grand Ledge, is a full-time office tual health and fitness manager and part-tim coach. She said her workou line on-demand system ts, based on the Beachb e vir, help her relieve stress ody onand stay healthy. “Workin ally makes me feel better g out reabout myself and makes my body,” she said. “Fitness me feel more confide nt about has been such a great stress reliever a healthier person. When and, overall, I am stressed, I work out, feel much better.” The release those endorphins I’m workouts are typically and half hour long and can cardio or strength-base d. be she avoids highly proces She said her diet consists of real food, which either sed food. “When I get means day fix program and use off-track, I closely follow portion containers and the 21eat,” she said. “I focus a log book or app to track on checking in daily with provide motivational tools. my virtual challenge groupswhat I As a coach, I have people who have to be that motiva looking to me for help tion for not only myself, but others, as well. I show and I get it done!” She said the Beachbody networ up and k has been tremendous inspires her to stick with and greatly workouts and healthy eating habits. “Having of a virtual challenge the support group has been game changing,” she said. “I out with someone, and prefer to work the love the fitness and nutritio challenge groups really help with that. I absolutely n programs that are offered groups are very motiva and the accountability tional.”
Morgan Ceja Morgan Ceja, 25, of Okemo for fitness to help others. s, is a personal trainer who uses his passion “I only physically but mental feel the need to work out to stay healthy , not all about changing your ly,” he said. “Most people think working out is body. Yes, the body will change I’ve experienced change but the biggest is showed myself what I’m in my mindset. By pushing myself in the gym, capable of doing and I being if I’m willing to hard. Same with life: work If you are willing to work for something you achieve it.” Ceja said his workouts consists can of a by core work, activati on exercises and weight small warm up, followed s. “Core is something responds better to frequen that t training ,” he said. “Near the end my main focus is a strong of my workout cardio finish. Drop sets I will then end with a are a great way to do this. good stretch.” He said he tells his clients to eat a purpose, making sure with to eat healthy food. He unhealthy food, but has said he has urges to eat ways to control them. thing sweet, I will blend “When I’m craving someup some ice, milk, and awesome and is great for you.” He said the best protein powder. It tastes is to never give up. “Everyo advice he can give clients from them and keep pushinne has setbacks,” he said. “It’s our job to learn g forward. No matter is, progress is progress.” how small the progre ss
On the cover: Rachel
Redmond
Rachel E. Redmond, 35, of East Lansing, is an Ayurve turist. She has a master ’s degree in Oriental Medici dic practitioner and acupuncOriental Medicine in New ne and is certified as a Doctor of Mexico. Ayurveda is a cine from India. Accord 5,000-year-old traditio ing to Redmond, one of the key facets of Ayurve n of mediindividuals are unique and da the saying, ‘what is medici therefore there is no one best diet for all. “Thereis that all is even plained that she’s essenti ne for one may be poison for another.’” she said. She exally a practitioner of Eastern and Chinese Medicine Medicine because Ayurve are da tively. “I use many modali ancient medical traditions from India and China, ties including herbal medici respecdigestive issues, women ne. I have a special interes ’s health, postpartum t in recove workshops all over and ry and perinatal loss. will be teaching my first I teach said another key facet online course this fall.” of Ayurveda is that poor Redmond issues. “It is no surpris digestion is the root e to me that modern science is now proving of all health thing,” she said. “Way this very same before crobiome, Ayurveda deeme we knew of the importance of gut health and the mimore importantly, preven d the digestive system as central to healing illness and ting illness in the first place.”
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HEALTH
BY MOLLY NEVINS
Plan for a healthy holiday Make it your mission to work out and eat healthy (it’s not that hard!)
H
ow do we keep holiday weight gain at bay? The simple answer is to move more, eat less (or better)! However, nothing is very simple right now. Will your gym be open? Will you want to go if it is? Can you make it there, with kids e-learning and their sports and you working from home? Can you find a virtual class that fits your schedule? Is it too cold for outdoor classes? We are living in a very strange time where we don’t know what life will look like week-to-week. How do you plan to be successful if you don’t know what to plan for? My advice is to plan for the worst and hope for the best. Let’s figure out how you can exercise if you are unable to do it outside or in a gym setting, you have no equipment at home, and you can’t find any organized classes that fit your schedule. How can you keep yourself motivated? Here’s how: Make a plan and put it in writing. What you will do each day, and how and when will you do it. The more details you put down, the better. Add it to the family calendar, right next to your zoom meetings, etc. This is just as important as all those other things because it will help you be healthy, happy and able to handle whatever life throws at you. Here is a very general at-home program example, and how to lay it out for the week: • Monday 6:00 am: 30-minute Bodyweight HIIT Circuit • Tuesday 5:30 am: 45-minute Bodyweight Strength video on YouTube • Wednesday 6:00 am: 30-minute yoga video on YouTube • Thursday: 5:30 pm: 60-minute walk with the family, bundle up! • Friday 6:00 am: 30-minute Bodyweight HIIT Circuit • Saturday 8:00 am: 45-minute Bodyweight Strength video on YouTube • Sunday 4:00 pm: 60-minute walk with the family, bundle up! Here is an example of a Bodyweight HIIT Circuit that you could incorporate: Warm-up by completing some stairs, bodyweight squats, and marching in place. Complete each set (1) as many
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times through as you can in 5 minutes, then move on to the next (2), etc. 1a. 10 lunges each leg 1b. 20 jumping jacks (or modified jumping jacks) *repeat for 5 minutes 2a. 7 push-ups 2b. 10 squat jumps (or squats) * 3a. 10 situps 3b. 15 plank jacks (in a plank position, jump feet out and in) * 4a. 10 tricep dips 4b. 5 burpees (or walking burpees) * 5a. 10 ab bicycles each leg 5b. 10 mountain climbers each leg * Other than full-blown scheduled workouts that are important for your health, there are lots of ways you can incorporate movement throughout your day, as well. Exercising for one hour and then sitting for eight hours straight is
not a great ratio. Not everyone has a job where they can get up, or walk away from their work for a few minutes every hour. How about walking around the house, or the office or your workspace while you are on phone calls? Could you do five push-ups or burpees each hour (ish) when you have a lapse? Could you take the stairs instead of the elevator? How about calf raises at your desk? Squats while you brush your teeth? You get the idea. These all seem like such little things that you may wonder why you would bother. However, it is almost always the little things adding up that get us our results.
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
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GIFTS
TASTY TREATS & MORE The holidays are upon us. Amid the traditional fare, take a look at these products that passed the Healthy & Fit Magazine taste test. detoxwater detoxwater is an aloe infused water that contains 10% aloe polysaccharides in every bottle. (This is comparable to drinking a shot of aloe juice.) Aloe is known to help regulate blood sugar levels, act as an anti-inflammatory, boost the immune system, and improve overall skin health. detoxwater is loaded with electrolytes and vitamins, and there are no artificial colors, flavors or preservatives. Unlike other high calorie, sugarfilled “health” beverages on the market, detoxwater is hydrating, delicious, and guilt-free at only 30 calories per bottle. $39 per case (12) | detoxwater.com
Gaea Gourmet Olives These organic olive snack packs are a savory, low-calorie and healthy snack to throw in your child’s lunchbox. 100% natural, containing zero additives or preservatives and very low salinity, the organic olives are packed in a handy re-sealable package, without liquid, allowing the convenience of snacking now and later. Additionally, each 65g snack pack is only 67 or 150 calories– perfect for low-calorie healthy snacking! Two varieties are available: Halkidiki Green Olives and Kalamata Olives $2.99 each | gaeaus.com
Meatcrafters Artisanal Skinny Salamis This is an on-the-go snack that’s high in protein, low in calories, and gluten-free! Skinny Salamis are lovingly made in small batches from the highest quality meats and the finest herbs and spices. They are slow cured, antibioticfree and have no added hormones. Available in six delicious varieties using Duroc Pork, Black Angus Beef, and All-Natural Lamb. $3 each | skinnysalamis.com
sanaia applesauce Imagine the tart flavor of organic Granny Smith apples paired with exotic, island-inspired fruits, spices and botanicals to create the most indulgent applesauce you have ever tasted! Handcrafted, artisanal, and enjoyed in single-serve glass jars, sanaia applesauce is palate-pleasing and delicious! Whether you serve it individually with your freshly prepared meal, or top it with fruits, granola or muesli, sanaia applesauce is a delight to the taste buds! The range of flavors from sanaia now includes botanicals and fruits from almost every continent, so you experience both the familiar and the exotic in every spoonful. Six delightful flavors include Sweet Ginger, Hibiscus, Guava, Tamarind, Lychee, and Lavender Pear. $3 each | sanaiaapplesauce.com
Ancient Harvest Organic Quinoa This organic microwaveable heat-and-eat quinoa is soon to become your family’s favorite. Whether you’re looking to create delicious sides or build a main course, your family will request this incredible ancient grain again and again. Nutritious food has never been so irresistible or easy! Also: 8g of protein per serving, made with coconut oil and no rice or fillers, and it’s organic. $4.59 each | ancientharvest.com
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The list is published in the
FEB 2021 issue of
HEALTHY & FIT MAGAZINE
ATTENTION ALL RACE DIRECTORS 2021
E D I U RACE G G IS COMIN
ANY RACE! ANY SIZE! ANYWHERE IN MI WE WANT TO HEAR FROM YOU!
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HEALTH
BY LISA MARIE CONKLIN
Don’t bust a gut How to avoid 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 celebration that follows, whether it’s 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 ‘til 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.
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. 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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You have visions of sugar plums dancing in your head 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, get walking and opt for more veggies instead of starchy sides and bread rolls.
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HEALTH
BY DAVID AREND
Proactively preventing falls Stay active and watch your step during the winter months
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s we age, we are faced with many challenges as our bodies change and adapt over time. One of those challenges is remaining safe going about our daily lives. Older individuals are most at risk for falls. Fall risk is a multifaceted issue as many systems in our body weaken their effectiveness over time. The impending colder weather increases fall risk. Normal decline in muscle strength and joint flexibility can change how easily an older person stands up, walks, or gets out of a chair. Living a more sedentary lifestyle can increase this decline; many individuals may decrease their activity level in retirement. Combined with a decrease in muscle strength and flexibility, reaction time becomes reduced; the nerves carrying information from the brain deteriorate over time. If an older individual encounters
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a patch of ice or catches their foot on a curb, they might not have the adequate strength or reaction time necessary to catch their fall. Strength and decreased reaction time are not the only elements in the body that decline with age and affect our risk of falls. The systems that control our balance directly are a combination of input from our vision, joint and muscle receptors, and inner ear vestibular organs. Individual differences will affect how much of these systems decline over time. Input from our joint receptors and muscles comprise 70 percent of the information for balance. This can be affected by the environment (snow, ice, sand). Individuals with medical conditions such as diabetes have decreased proprioception due to the nerves in the body losing their effectiveness to take in information from muscles and joints. Age-related decline and other medical
conditions may negatively affect our proprioception. Creating a daily routine of stretching, light strengthening (can include bodyweight exercises), and cardiovascular activity such as walking is a good recipe to keep our bodies healthy to fight against the effects of aging. Some might be apprehensive to start an exercise program for fear of getting injured, but a program does not need to be intense to be effective in helping you reach health and wellness goals.
David Arend (PT, DPT) is currently a physical therapist at ORS Robinson Rd in Jackson, MI, and will be the Facility Manager at ORS Ann Arbor, opening in late fall 2020.
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Y
CM
MY
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MY
K
Have a ‘can-do’ attitude Be easier on yourself and you will find happiness
I
wonder sometimes what has happened to me. Where did my ‘umph’ go? What happened to my energy that seemed to be never-ending? I’m a middle-aged woman and should still be able to get things done in a day! Somewhere along the way, I developed an autoimmune disorder, or two. Did I lose my ‘umph’ with those changes? Is it the hormonal changes that a woman goes through after childbearing years? Where is my stamina? Every day I see clients in my office, and we talk about the woes of life just like any personal care service. We try to solve the world’s problems in an hour while my client receives reflexology from me. I’ve noticed that the topic of lack of motivation seems to be coming up quite regularly lately. I often hear from my older clients “Just wait, it gets worse.” I’ve heard Chrysalis ad.pdf 1 10/25/19 people blame their health condition as if
C
it were the only reason, therefore helplessly believing that lack of enthusiasm toward life is a side effect that they are chained to. I used to feel chained to my dysautonomia. I know I am not. I know my clients are not. None of us are. We’ve all seen amazing people 11:52 AM like Michael J Fox, Kirk Gibson, Venus
Williams, Stephen Hawking, Christopher Reeve to name only a few, inspire us with their ‘can do’ attitude. Even Dan Aykroyd and Anthony Hopkins could marvel on the silver screen with Asperger’s Syndrome. I also can guarantee it is not because we are getting older that we lose our interest in getting things
• REFLEXOLOGY • USUI HOLY FIRE REIKI • HEALING RETREATS •
ADULT DANCE • ENERGY CLASSES
M
BY LAURIE DEBRUIN
chrysalis
Laurie DeBruin 2380 Science Parkway • Suite 108 • Okemos, MI 48864 517.648.1980 • chrysalisreflexology@gmail.com
BO DY STRE TCH AND M INDF ULNE SS
C
MIND
• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •
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done or tackling that next adventure. I have clients in their 70s and 80s that can move more mountains in one day than I have in four. Where does the wall, or will, as I like to call them, come from? It’s all in our mind, our built in ‘Can do’ or ‘Can’t’ attitude. The secret is to not get stuck in your head. It may seem complex, but it is quite simple. For example, in the first paragraph, I use the words “should still be.” You have said it, “I should have.” Then the internal beating, self-abuse, begins. Did you take note of how I wrapped myself in all the whys so helplessly? Before we know it, we have been in our head chastising ourselves for five minutes. What does this accomplish? Defeat. A beaten child that is set up for failure, and you are the only person who created it. Try this exercise. When you start to look around at all the things unaccomplished or all the things you “should be doing” stop and take a breath before the voice in your head begins confusing the path. As discussed in previous articles, all humans are designed with free will. If you are constantly telling yourself everything should have been done by now, then you have already told yourself
that you shouldn’t even continue. Defeat. Simply ask yourself, “Do I want to do this right now?” Remain silent for a moment and wait for the yes or no. Then accept the answer. That’s right. Simply accept it. Give yourself permission to either do it or not. No arguments, no yelling at yourself. Give yourself free will to decide. Now you must keep asking the question throughout the day, not allowing argument. We all know what passive-aggressive behavior is when we look at something and then turn our head; so we don’t have to give ourselves the choice! Both behaviors are only harming your self-esteem preventing self-love. It works like this. “Do I want to pick that up?” If the answer is no, then accept that answer as such and move on. If the answer is yes, then get to work on it! No backtalk, no excuses, no guilt. You will get to all the projects in due time when you permit yourself. When you stop yelling at yourself for failing standards that are just too much at times, you will find happiness. I don’t know about you, but I can say that when I tackle a project that I want to do it is fun and always turns out positive. When I feel forced or angry, it is either
MIND
prolonged or done haphazardly. So, the pile of unopened mail that is stacked about two feet deep will remain on my counter till I am ready to tackle it. I permit myself to understand that I am not ready. I permit myself to do projects that I am ready for. No arguments. Lower your standards, let go of self-abuse and permit yourself to have free will. I was once told, “There are ‘want to’s’ in life and there are ‘need to’s’. We have to do the ‘need to’s’ to get to the ‘want to’s’’. I agree with this, but I have learned that my “need to’s” have also become my “want to’s” since I have changed my attitude. Try being a little less hard on yourself and just ask if it’s time. If it is nap time, then take that nap. If it’s tackle the mail time, then tackle it. Be happy. Simplify your mind.
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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GENERATION ‘US’
BY TOM MATT
Who is in your community?
In challenging times, being part of a community can make a difference
W
e live in challenging times! Communities provide support, connection, and relief. They allow the most powerful unit, the small group, to accomplish things together. Within a community, people feel comfortable celebrating when they reach common goals. Communities help people feel like they belong, that they have a voice, that their actions matter. Those feelings are powerful on an average day. Amid challenging circumstances, they can be the glue that holds fast, keeping your brand and audience together and working to a common goal. Before you can start conversations and help facilitate connections, which could ultimately turn into your community, you need to know your audience. Ask yourself: Who does your community include? Is it a family or work team? Why are they important? What are some of the challenges? What methods of communication do they prefer? Next, identify your community’s goals. Once you have a clear picture of the people that comprise your commu-
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“One of the marvelous things about community is that it enables us to welcome and help people in a way we couldn’t as individuals.” - Jean Vanier nity, use that insight to collaboratively develop strategic goals. Who can you tap from the community to be their voice in this conversation? What information do they need or what do they want to accomplish? Why? And how can you help? Then start the conversation. By understanding your audience and what you hope to achieve, you can create ways to converse, share, and engage. I like to leverage all modes of media, specifically radio/podcasts, books, and magazine articles. What and how do YOU want to
share your story, the big HOW. Remember that connections are powerful tools for health and vitality. Leverage communications tools and friendships to your maximum. Consistency is key to successful community building. Think of it this way: you cannot simply start a conversation and then walk away. Try these to build your momentum! • Identify your strengths • How do you fit your strengths into the community’s needs • Effort is the key to accomplishments • Choice + Challenge = Change
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
FITNESS
BY SHERRIE CAMPBELL
Finding workout motivation Try these tips when you don’t feel like moving
T
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: 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. 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. 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. 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
WE NEED YOU! COLUMNS
FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in the 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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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. 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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BY GRETCHEN MORSE
MIND
Decoding brainwaves Neurofeedback can help you train your brain
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he brain is a wonderful, mysterious, and powerful organ, and we are discovering new information about it, all the time. Amidst all of its matter lies a range of electrical rhythms (called “brainwaves”) that, just like the heart’s electrical rhythms, have key roles in the function and wellness of the brain and body. Neurofeedback is a modality that can both measure the brain rhythms, and then can help clients to re-train brain patterns that contribute to issues with sleep, behavior, mood, pain, and more. The process starts with a non-invasive recording of the brainwaves, by wearing a special cap with sensors. The following map is from a child with behavioral, mood and sensory issues. The red areas on the sides and back of the brain can correlate with anxiousness and hyper-vigilance, as there are excessive fast waves in these areas. These fast waves would make it difficult for anyone to be calm and relaxed. The blue areas in the “Alpha” column indicate that this child’s alpha levels are too low. The alpha would ideally help keep a person in a more relaxed state (think about meditators, who have high levels of alpha). And the red and blue lines in the bottom row indicate a large amount of dysregulation in the connectivity of different areas throughout the brain, making it even more difficult for this child to regulate themselves. Each person’s map helps clinicians to plan unique training protocols for each client, that would be appropriate for their map and symptoms. Neurofeedback is a safe, gentle process
that helps a person learn to balance out the brainwave irregularities. As relief and improvements begin, the training continues for a time, to “cement” the positive changes for long-lasting change.
Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
(517) 393-1900
www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911
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HEALTH
MY SHELTER PETS ARE MY BIGGEST FANS
Tips on being grateful Don’t worry. Be happy!
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s we move closer to the end of a challenging year, we must still remember to give thanks! More specifically, take time out to be grateful for what we have today. Imagine every blessing to be ignited flames of joy that radiate peace from within. Now, close your eyes and give thanks! If you find yourself struggling sometimes, and we all do, here are a few helpful tips:
Don’t worry, be happy
Remember the 1988 song, Don’t Worry, Be Happy, by Bobby McFerrin? This song was a classic! If you haven’t heard it in a while, play it, and sing along. The words are very “Gratitude is a simple, meaningful, powerful catalyst and uplifting Here are a couple of verses. for happiness. It’s the “In every life, we have spark that lights a fire some trouble, but of joy in your soul.” when you worry you ~Amy Collette make it double, don’t worry be happy.” The moral of the story, be content in your now, and don’t worry, be happy!
Words of inspiration
A great way to energize your day is to spend a few minutes of your day listening to an inspirational speaker. There are many to choose from. Some have published books online and CDs, too. What’s trending for me? Les Brown. If you’re looking for a good book, check out his book, Live Your Dreams.
Visual reminders LOGAN RYAN WITH LEO AND JULIUS: ADOPTED 2014 AND 2018.
They’re a little bit of a lot of things, but they’re all pure love.
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The primary obstacles to gratefulness are forgetfulness and lack of mindful awareness. Therefore, visual reminders can serve as cues to trigger thoughts of gratitude. Some visual reminders include photos of loved ones, cards, and handmade gifts, to name a few. I have handwritten cards from my daughter Kamryn, that I keep in my calendar sleeve. Each time I read them, I feel overjoyed. I encourage you to select a visual reminder and place them where you can view them daily. In closing, I hope my tips have been helpful for you and I leave you with the following quote: “When life is sweet, say thank you and celebrate. And when life is bitter, say thank you and grow.” ~Shauna Niequist
Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
Protecting what’s important to you since 1946 ACKLEY-PETERS-HAUBERT INSURANCE SERVICE EATON RAPIDS • (517) 663-2651 www.aph-insurance.com
