Healthy & Fit Magazine Nov. 2011 issue

Healthy & Fit MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

FREE

www.healthyandfitmagazine.com

Healthy solutions. Fit results. A better you.

November 2011

GRACE PARKER

Dancing jazz and tap since she was young has kept Parker, 23, of Charlotte, healthy and fit!

Kitchen

Safety

ALSO INSIDE:

WORK FITNESS Five ways to stay in shape at work

WEAK CORE?

13

Strengthen your core with some clever planks 15

Is your kitchen making you sick?

Here’s how to stay healthy 18

A HEALTHY & FIT EXCLUSIVE

I DID WHAT?!

Stay active in ways you didn’t think of possible 30

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made.

Do you or someone in your family play a tournament sport that could be a good fit for the area? Need a hand growing your local sports event? The Greater Lansing Sports Authority offers free support to develop athletic tournaments and events in the Capital region.

Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.

51 7 - 3 7 7 - 1 41 1

www.lansingsports.org email: sports@lansing.org

Tournament Planning.

Event Development.

Free Services.

Healthcare designed for you.

At Physicians Health Plan, we are dedicated to keeping you healthy. That’s why we’ve created programs like Life360 to assist you with your particular healthcare needs. These health management programs are designed to fit your lifestyle and the specific needs of everyone in your family.

If you’re already a PHP member, we’re happy to have you as part of our family.

If you’re not a PHP member, it’s a great time to look at your healthcare options.

Because you have a choice. phpmm.org

Physicians Health Plan of Mid-Michigan and its subsidiaries are affiliates of Sparrow Health System.

NOVEMBER NOVEMBER 2011 VOLUME 7: NO. 8

28

ARE YOU A SLAPPER?

It takes a certain breed of player to slap

9

17

24

27

PUBLISHER’S PERSPECTIVE 7 FIT FEATURES 9 SUCCESS! 11 COVER PHOTO BY ERICA SPENCER

12 13 15 16 18 20 NOVEMBER 2011

Is it something I ate?

Bad breath has some common causes and solutions.

Five ways to fit fitness in at work How to eat lighter and get moving on the job.

Weak core? No more!

Five plank variations will build core strength.

Healthy & Fit Expo recap

More than 4,000 people participated in this year’s event. We have some great shots to share!

Is your kitchen making you sick?

Get the fix for four common food safety fouls.

Tennis time

Tennis is truly the ageless sport, so why not give it a try?

21 22 24 25 26 30

Is your brain in balance?

Optimize your brain with neurofeedback for a better life.

Fresh herbs at your fingertips

Growing your own herbs indoors is easy and rewarding.

Try this! DALMAC

Start training early for this classic event.

Stuttering research MSU study needs your help.

Cancer care

Complementary medicine and complete cancer care.

Did I just exercise?

How to stay active in ways you didn’t think of before.

www.healthyandfitmagazine.com • Healthy & Fit

5

Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for over 60 years we have been providing that service to our personal and commercial clients. With a professional and knowledgeable staff and the ability to provide outstanding coverages through excellent carriers our agency strives to maintain the highest professional standards in handling our clients insurance needs.

APH

Ackley-Peters-Haubert INSURANCE INSURANCESERVICES SERVICE

LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM

We’re here when you need us most

We want to thank you, and you, and you . . .

CALL US TODAY!

125 S. Main Street Thank P.O.Box 129 you, policyholders, for rating us “Highest in Customer Satisfaction Eaton Rapids, MI 48827with the Auto Insurance Claims Experience, Three Phone: (517) 663-2651 Years in a Row,” according to J.D. Power and Associates!

Toll Free: 1-800-334-6157 www.aph-insurance.com

omises made. Promises kept . . . again, and again, and again.

Thank you, policyholders, for rating us “Highest Customer Satisfaction with the Auto Insurance Claims Experience, Three Years in a Row,” according to J.D. Power and Associates!

AGENCY NAME

Town Name • 555-555-5555 website Mark Haubert

Rick Acker

AGENCY NAME

Town Name • 555-555-5555 website

Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

ners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total nking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

KISSCO PUBLISHING, LLC 312 NORTH St., STE. B • MASON • MI • 48854

Time to expand for the readership get ideas for magazine stories in many different places. I wish I could say I sit down in a comfortable leather chair in my personal library, put on some Beethoven and in a suave, intelligent and gentlemanly fashion dictate every story with a British accent to my secretary.

But that is far from the truth. I’m hardly suave and my accent is from the west side of Eaton Rapids, where I grew up.

In fact, most of my story ideas come from my everyday experiences and I have to jot them down on whatever is handy.

We run a lot of fastpitch softball stories because my daughters are involved in softball. I recorded those story ideas on the back of a scorebook.

We run a wide array of health stories based on experiences reported by friends and family. I’ve used magazine subscription cards and an iPad to scribble those notes.

And my trainer, Justin Grinnell, comes up with his story ideas when we talk between my reps. He uses the time as a brainstorming session – I usually use the time to try and catch my breath. I’m too exhausted to write so he has to remember his ideas.

He gets a lot of ideas from my trials and performance.

So here’s to the next round of stories.

Our brainstorming isn’t as polished as it might be, but we’re proud of that. We serve our readers with real life experiences and accessible authors. We want to be in the middle of that marathon, 5K or triathlon. We want to be with those who commit to a healthy way of eating and who put in the work to make their lives better.

That, to me, is suave.

In the spirit of wanting to be accessible and where things are happening, we are excited to announce that we are expanding to better serve our readership. Starting in November, Healthy & Fit Magazine will have an office in Mason and another in Okemos. We have a new phone number and love to hear feedback on our Website (www.healthyandfitmagazine.com) and our Facebook page.

Thanks for reading and when you call, I’ll make sure to hide the accent. It can be thick at times.

Enjoy the issue!

I

NOVEMBER 2011

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITER Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

W NE BER! M NU

For advertising information

GREATER LANSING/JACKSON

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

www.healthyandfitmagazine.com • Healthy & Fit

7

RASSEL-DAIGNEAULT Rassel - Daigneault Family FAMILYChiropractic CHIROPRACTIC FRANDOR • 537 N. Clippert • Lansing, MI 48912 (Behind Wendy’s) Next to Frandor Ph: 517-203-2090 Fax: 517-203-2092 • www.achiro.net

Chiropractic Isn’t Just For Neck Or Back Pain!

5 Reasons People Consult Our Practice: Children’s Health Sports Injury or Auto Accident Nutrition Advice & Coaching Health Issues Boost Immune System What Makes Our Office Different?

Customized Corrective Care Specific Nutrition To Meet Your Needs Free Nutrition & Chiropractic Workshops Affordable Family Care Plans Caring Staff Complimentary Insurance Verification

Bring this ad and receive $10 towards your new patient consultation!

Call Today! (517) 336-8880 www.ACHIRO.net Attend a FREE Nutrition Workshop!

FREE Vaccine Workshop

Chemicals In Everyday Products: Thursday, November 17th at 6:15pm

To Be Vaccinated Or Not? Saturday, November 12th at 10:00am

Anti-Aging Secrets: Thursday, December 15th at 6:15pm Reserve your spot to 517-336-8880

Do you know what the 3 proven ways to boost your immune system are?

Attend the workshop to find out!

*Topics subject to change All workshops on site

RSVP to 517-336-8880

537 N. Clippert St. Lansing, MI 48912 Located in Frandor, next to Wendy’s

Fit Features L E NNI E RO B I N S O N Thirty-five years ago, Lennie Robinson of Grand Ledge started running and hasn’t stopped. “I was tall and had never had a weight problem. I thought I could eat whatever I wanted, but as a new mom, I put on 40-some pounds.” She decided to try running, just as running was coming into vogue. As her endurance evolved, so did the sport. When big city marathons and local races hit the scene, Robinson was ready. “I got the bug and ran 70-80 miles a week. I ran half marathons, 10Ks and 5Ks. Running also made me aware of what I was eating and I started eating healthier.” A knee injury slowed her down a bit, but motivated her to start working out at Gold’s Gym. “Running is my first love, but I also love working out.” Robinson got into weight lifting and bodybuilding, and it wasn’t long before her son shared her passion and they started working out together. At age 63, Robinson works out five days a week, lifting weights and doing 30 minutes of cardio, often adding on a 3 ½ mile outdoor run. In addition to positive changes to her physique, Robinson’s energy and stamina increased, her blood pressure decreased and she never has problems sleeping. “I want to run until I drop dead on the road,” she says, laughing.

C I NDY S WA I N Ten years ago, Cindy Swain, 49, of Grand Ledge, was sidelined by a serious illness that was eventually diagnosed as gluten intolerance. “I was always very active, but that knocked me off the road for awhile,” says Swain. “It left me with digestive issues and major fatigue. It took me a couple years to get healthy again.” Swain followed a gluten-free, dairy-free diet, eliminated processed foods, took supplements for the nutrient deficiencies that were a result of her illness, and trained for the DALMAC with a few friends. “I had always wanted to do the DALMAC but didn’t think I could,” says Swain. The workouts boosted her energy and she was able to complete the DALMAC in 2010 and 2011. “This year, I cross-trained: biking, weight lifting and yoga. I was a much stronger rider and it was easier and more fun. I’m in better shape now than I’ve ever been.” Swain’s motivation comes from her love of biking, which she feels is almost like meditation, and her desire to be a good role model. “I’m a physical therapist and I feel that in order to do my job well, I need to model healthy habits. I won’t ask patients to do what I can’t do myself. I tell my patients: Just move and don’t stop moving.”

WE NDY S WA N S O N Wanting to make a difference in others’ lives, Wendy Swanson, 41, of Brighton, decided to run her first marathon to benefit an important cause. She trained with The Leukemia & Lymphoma Society’s Team In Training (TNT) to run the Mayor’s Marathon in Anchorage, Alaska. “Through the years I’ve been moved by others who have overcome obstacles in their lives—friends and family members that have experienced cancer first-hand—and the individuals that have challenged themselves to support a cause,” says Swanson. “As a member of TNT, I accepted two important challenges: To prepare to run 26.2 miles (yikes!) and to support the fight against leukemia and blood-related cancers.”

Previously, Swanson’s primary goal of exercising was more about weight control. Now, because of its many benefits, she’s made running an integral part of her daily routine. “I now see physical, emotional, mental and spiritual benefits. During my runs I unwind, reflect and pray. It’s a great way to combat stress and find peace when life is moving at a rapid pace. Overall, I feel happier and less stressed. From a physical standpoint, I have greater endurance and I’m more toned which helps me keep up with my three kids.” Swanson believes that when people make healthy changes, they may be inspiring others.

“Inspiration is a neat thing,” she says, “It spreads quickly.”

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

NOVEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

9

empower: AL!VE IS

Expanded space and private treatment rooms for rehabilitation services such as physical, occupational and speech therapy. The rehabilitation gym (EMERGE) provides a state-of-the-art, dedicated exercise area, while (BRIDGE) provides a transitional workout space for those completing therapy.

AL!VE is an experience-based, destination health park designed to enhance the overall health and vitality of our community.

Success! by Karen Giles-Smith Jessica Corson

By setting realistic goals and planning meals in advance, Jessica Corson, 32, a busy mom from Holt, lost 64 pounds in 18 months. Here’s the story of how she learned what works for her and now teaches and inspires others to do the same.

Was there a particular moment that inspired you to improve your health?

After giving birth to my second son, I hit my highest non-pregnant weight of 190 pounds. I had no energy and felt tired all the time but I didn’t see myself as overweight. It wasn’t until I saw pictures of myself that I started to wonder how I would keep up with my very active husband and two boys.

That’s when I realized I needed to make a change.

Before!

After!

Where did you start?

I began my weight loss journey by trying to eat only what I thought was healthy. I lost about 10 pounds and hit a plateau. I struggled for a couple of months and made the choice to join Weight Watchers. Through Weight Watchers I learned about portion control and making better food choices.

I set a small, realistic goal to lose about five pounds a month. It took me roughly nine months to reach my first goal of 135 pounds. During the first nine months, my workouts consisted of power walking and workout videos. After I started running, I lost the remaining 10 pounds in about six months and reached my ultimate goal of 127 pounds—a healthy BMI.

What keeps you motivated?

Above all, instilling healthy habits in my children is all the motivation I need. But when I see how my success story has given inspiration to others to start moving toward obtaining their own personal goals to better their health, I feel good inside.

What did you find most challenging?

Weight loss plateaus and the fact that life happens. I love to eat out and have a busy lifestyle as the stay-at-home mom of two young boys. I managed these challenges by implementing time-saving strategies. I planned ahead by printing off a blank calendar and planned healthy meals two weeks in advance. This concept not only helped me to eat out less and stay on track but it cut my grocery expenses as I didn’t buy compulsively and we didn’t waste as much food. I avoided NOVEMBER 2011

Before: 190 lbs.

After: 126 lbs.

Height: 5’5”

making poor food choices and eating out because I took the frustration out of “what’s for dinner.” Also, setting my monthly weight loss goals at a reasonable number allowed me to still enjoy the occasional night out without feeling overly guilty about it.

started working on getting certified in personal training. I teach some fitness classes at Snap Fitness and I’m currently working on a support program to help others with their weight, fitness, and nutritional goals.

How has this changed your life?

What advice do you have for others?

I recently celebrated my first year “runnerversary.” I have more energy and a sense of confidence. I‘ve completed several 5Ks and 10Ks, a half marathon, and I’m now training for my first full marathon this October in Chicago. Since losing weight, I’ve developed a love for fitness and helping others who are going through the same struggles I’ve gone through.

After joining Snap Fitness in Holt, I

Surround yourself with people who have similar goals, set realistic expectations, and don’t call it a diet – call it a lifestyle change. The one thing I can attribute to my success is my very supportive husband and my friends. I have the most active and amazing friends.

When you have friends calling and asking you to work out or go running with them, it makes it fun instead of an obligation!

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

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

11

Teeth

Is it something I ate?

Bad breath has some common causes and solutions. by Dr. Susan Maples

Q. A.

My wife says I have really bad breath and it’s wrecking my confidence at work. Can you tell me what might be causing it and what I can do about it?

What a drag. Nothing keeps people at an arm’s length like halitosis! Here are some common causes and solutions.

First, consider the foods you eat.

Certain foods, like onions and garlic, are absorbed into the bloodstream and expelled from the lungs in the air we exhale. While they may be healthy, they can create temporary bad breath. If your odor is more constant, it may be indicative of an oral health malady.

Without daily brushing and flossing food particles and bacteria growth can create odor. Decreased salivary flow certainly doesn’t help, as saliva lends some natural cleansing action of it’s own. (Stay tuned for more information

12

on dry mouth causes and solutions in next month’s Healthy & Fit Magazine.)

Brush thoroughly using a power brush and use some sort of interdental (between the teeth) cleaner, such as floss, every single day.

Adults with periodontal (gum) disease have deeper pockets, where the bone is

“A common fallacy is that mouthwash or breath mints take care of bad breath.” lost and the gums have unzipped from the teeth. These pockets harbor more bacteria and dying tissue and often render a really foul odor. Gum disease is treatable and stabilizing that will not only clean up your odor but decrease

Healthy & Fit • www.healthyandfitmagazine.com

your risk of systemic illness like heart disease.

The bacterium that coats the back of your tongue or post nasal drip are also common sources of fetid odor. Other common systemic causes are respiratory infection, chronic sinusitis, diabetes, or GI disturbances. Certain medications can also cause mal-odor and many medications have the side effect of dry mouth which also contributes to halitosis. Some of these medications have alternatives that might be better suited for you.

A common fallacy is that mouthwash or breath mints take care of bad breath.

These are very superficial remedies and only mask bad breath for a couple minutes at a time.

To find your personal solution start with your dentist. He or she will help you determine if your halitosis is oral related and if not refer you to your physician for further examination.

NOVEMBER 2011

Health

Five ways to fit fitness in at work How to eat lighter and get moving on the job. by Gina Keilen

oes a desk job hold you down? Eighty percent of Americans have sedentary jobs, which can pose problems for healthy living. Holding a job is associated with a busier routine and fewer opportunities for exercise.

Don’t let an office job get the best of your eating and exercise habits. Here are five ways to fit in fitness at work.

Change your commute. Consider walking or biking to work. If that’s not possible, park farther from the office and go the distance on foot.

Take body breaks. Studies show that getting up from the chair and moving is a way to get more exercise and increase productivity. Consider walking to a coworker’s office instead of sending an e-mail, extending the distance between your computer and printer and using a phone headset so you can walk while you talk.

D

Make your move. Make the most of lunches and breaks. Walking with colleagues is a great way to exercise, unwind and socialize. If there’s a fitness center nearby and time allows, pack a change of clothes and squeeze in a quick workout. Even standing at your desk and doing leg and back stretches gets the blood moving and boosts energy.

Think win-win. Ask your employer about health-related perks. To help staff members be healthy, motivated and productive, some employers offer discounted gym memberships or access to onsite fitness equipment.

Snack smart. Keep a stash of healthy snacks on hand to avoid impulse purchases from vending machines and convenience stores. Don’t continue to work while you eat. Instead, focus on the food and your feelings of hunger and fullness to prevent mindless munching.

Super snacks: Stock a desk drawer with healthy snacks such as cereal, whole

wheat crackers, trail mix, whole or dried fruit, and single-serve packs of apple sauce, peanut butter, and jelly.

Go nuts: Nuts are full of protein, fiber and good fats, leaving you satisfied with a small amount.

Just add protein: Protein helps keep blood sugar in balance and hunger in check. Portable sources of protein include jerky, single-serve peanut butter, cheese, yogurt and hummus.

Keep it cold: Use the employee fridge or an insulated cooler and freezer pack to stock perishables such as milk, yogurt, cheese and hummus. Pair with granola or crackers for a complete snack in seconds.

Gina Keilen is a registered dietitian formerly of the Greater Lansing area, now living in Howell. She works at University of Michigan Hospital as a Food Service Manager.

Elite athletes benefit from working with a trainer. You will, too.

Whether you are already fit or aspire to be, I will help you set realistic goals, provide a personalized fitness plan that is safe and effective, and will coach you as you work toward your goal.

Pat Hagen, Trainer

• Affordable package pricing • Private one-on-one training • Partner and small group training • Outdoor Boot Camp • Golf fitness conditioning • Mat Pilates

Call today!

(517) 381-8348 *$50 off the purchase of 14-sessions (new clients, only)

NOVEMBER 2011

Pat Hagen, Trainer • Bodies In Motion Personal Training 2112 Hamilton Road Okemos, MI 48864 (Located between Okemos Rd. & Marsh Rd.)

www.personaltrainerokemos.com www.healthyandfitmagazine.com • Healthy & Fit

13

why wool?

M E R I N O

•WOOL WEEK• OCT 22-31 All Merino Wool Base Layers

25% off

Merino Wool Socks (Smartwool and Goodhew):

buy one get one ½ off

2299 W. Grand River Okemos, MI

517.349.3803 www.playmakers.com

Merino wool is top among performance fabrics for its refined features. The soft comfortable fabric wicks moisture from the skin to the outside of the woven fibers where it can evaporate, making wool odor resistant, breathable, temperature regulating, quick drying, and lightweight.

Fitness

Weak core? No more!

Five plank variations to build core stregnth. by Justin Grinnell o hold a plank is a challenge. To stabilize and hold while you perform movements with your arms and legs is a whole different game. The whole point of a plank is to stabilize the lumbar spine and keep the spine in neutral position while engaging your core muscles to become stronger. Try these five dynamic planks to increase your core strength, while improving performance and reducing the risk of pain and injury.

T

1

2

Lift your legs The first step to increase the intensity of the plank is to simply lift your leg 6-12 inches from the ground. Sounds easy, but remember, you must keep the spine in a neutral position while doing this. Lifting the leg causes hip extension to occur, thus engaging another important muscle to work, the glutes.

An easy way to see if you are keeping a neutral spine is to either put a glass of water on your lower back, or a wooden dowel rod across your spine. Then you will really see how tough it can be. While balancing in a plank position on your forearms and toes, lift your right foot off the floor, holding your leg about 6-12 inches above the floor for three seconds.

Return right toes to floor and repeat on left side. Avoid tilting your hip upward or sideways as you raise your leg. Alternate legs, doing 10 reps total.

4

2

3

Reach with your arms The concept stays the same as above, but you will notice that this is harder than lifting your legs. Start with your legs spread farther than shoulder width to help make it easier to not shift your hips. Reach straight out in front of you and pause for 3 seconds, and then repeat on the other side. As you become stronger, narrow your stance with your feet.

Perform 5-10 reps on each side.

3

1

ABC stability ball plank This one has to be one of my favorites! Place your forearms on a stability ball in a plank position. Start with slow and small movements with your arms as if you were drawing the ABC’s with them. Make sure that ONLY your arms are moving and nothing else, and keep your spine neutral.

Always make sure to keep glutes and stomach muscles tight.

As you improve go faster with bigger movements. Try doing this for 45-60 seconds. This exercise has been scientifically studied at McGill University in Canada, the leading researchers in back and core health, to be one of the best exercises to activate your deep core stabilizer muscles

3

4

Don’t forget the side plank Side plank is great to engage the lateral core stabilizers such as the oblique. It also allows us to work each side oppositely continued on page 23

NOVEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

15

The YMCA of Lansing and Cougar Weight Lifting Club hosted their annual Olympic-style weight lifting event to record numbers (and weight)

The 2011

Healthy & Fit Expo Magazine

The 2011 Healthy & Fit Magazine Expo September 17, 2011 resounding success was another Lansing Center www.healthyfitexpo.com More than 4,000 people attended the Healthy & Fit Magazine Expo

The Tiki-Head Rock Climbing Wall challenged kids all day long to make it to the top. And boy, did the kids respond.

on Saturday September 17 at the Lansing Center – the largest attendance to date! Serving as the kick-off event for a fun filled fitness weekend that included the Capital City River Run, the expo featured more than 80 booths, plenty of attractions like the Tiki Head Climbing Wall (at left), an inflated obstacle course (bottom left), a YMCA Olympicstyle weightlifting competition (upper left) and a demonstration stage that was energized throughout the day.

This year the Sohn’s Kid Race and Sprint were held during the day as well.

The expo came about in early 2007 when a number of mid-Michigan interests came together to plan a special weekend in the Capital City that would focus on health and fitness. On September 17 this exciting event returned bringing four years of success, a number of spectator events, competitive challenges and interactive demos for the entire family. Partners in this weekend include the Greater Lansing Sports Authority, Lansing Entertainment and Public Facilities Authority, Healthy & Fit Magazine, Impression Five Science Center and numerous non-profit organizations.

Look out below! The inflatable obstacle course, brought in by the City of Lansing, was a popular attraction.

Get Healthy! Mic at the expo. Che

Our heart is in this community

At left, Georgia Boblitz, from B-Strong Fitness, in DeWitt got the crowd moving with a free Zumba demonstration off the main stage. Several local instructors were featured this year.

As the area’s leading heart hospital, we understand the value of exercise and staying in shape. That’s why we sponsor the Capital City River Run and encourage our employees, volunteers and physicians to participate in this fun-filled community event. We know that a healthy community is a happy community.

Nearly 100 booths featuring the area’s best and most knowledgeable health businesses were

We run with the best.

Lansing, you’ve got heart!

ACT

Thank you sponsors!

Our heart is in this community

The Healthy & Fit Magazine Expo is a success largely because of the vast support of several community groups.

Healthy & Fit Magazine would like to thank our sponsors.

As the area’s leading heart hospital, we understand the value of exercise and stayingBetter in shape.

That’s why we sponsor doctors . Better care.sm the Capital City River Run and encourage our employees, volunteers and physicians to participate in this fun-filled Beverage container recycling for schools and community event. We know thatprograms a special events, from Michigan’s healthy community is a happy community. largest processor of beverage

TITLE SPONSOR

like you care.

We run with the best.

Lansing, you’ve got heart!

EVENT SPONSORS

containers.

Learn more at: schupanrecycling.com

doctors . Better care. Of the PROUDBetter titLe SPONSOR caPitaL city RiveR RUN

269-382-2200

sm

KISSCO

Trainer Troy Smith, from B-Strong Fitness of DeWitt, demonstrates a Turkish Get-up, using a volunteer. Impressive!

M O B I L E A DV E RT I S I N G

PROUD titLe SPONSOR Of the caPitaL city RiveR RUN

y! Michigan kicked off its movement o. Check out gethealthymichigan.com

The activity area at the expo is one of the most popular areas. Kids can play basketball, hockey and a variety of other sports.

Diet

Is your kitchen making you sick?

Get the fix for four common food safety fouls. by Karen Giles-Smith hose flu-like symptoms may be the result of contaminated food from your very own kitchen. That’s right: Foodborne illnesses occur three times more often from food prepared in private homes than from commercially-prepared food.

The causes of foodborne illness are often due to improper storage, unsafe food handling, lack of cleanliness and poor refrigerator maintenance. The U.S. Centers for Disease Control and Prevention estimate that this year foodborne illness will affect one in six Americans and result in 3,000 deaths.

It’s time to give your kitchen a health overhaul. Below are four common home food safety fouls and how to correct them with proper food safety techniques.

T

Foul #1: Rinsing meat, poultry and seafood Fix: “Many people believe that rinsing meat gets rid of bacteria, but it actually spreads it because the water splashes the bacteria all over the kitchen,” says Bethany Thayer, registered dietitian, director of wellness programs at Henry Ford Health System and spokesperson for the American Dietetic Association. “The only way to get rid of bacteria is by cooking food to the proper internal temperature.”

Foul #2: Not cleaning fruits and vegetables Fix: “When fruits and vegetables aren’t cleaned and then they’re peeled or cut, the bacteria from the surface of the produce can be easily transferred by the knife to the inside of the produce,” says Thayer. “Be sure to rinse produce and scrub, if necessary, to

get the dirt off. Local and organic produce are just as likely or maybe more likely to have bacteria clinging to them.”

Foul #3: Is food is edible based on smell?

Fix: “Not all food smells bad when it’s spoiled,” cautions Thayer. “You can find safe storage charts for food online. You may be surprised by how short the safe storage times are.”

Foul #4: Marinating food at room temperature.

Fix: “Some people think because marinades are acidic, they kill the bacteria, so it’s okay to marinate food on the counter,” says Thayer. “But bacteria grow really fast at room temperature. Marinate in the fridge.”

PLAY HERE Join the Y and become a member of a community that’s committed every day to helping you and your kids learn, grow and thrive.

YMCA OF LANSING 517.827.YMCA ymcaoflansing.org

18

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2011

Basic training for food safety “Many of us learned food practices from our parents,” says Thayer. “We know so much more now about food safety than 50 to 60 years ago.”

Wash. Wash hands thoroughly with soap and water before preparing food, after hands come in contact with raw meat or poultry, and before eating. Wash between fingers and under fingernails for the length of time it takes to sing the ABC song.

Clean food preparation surfaces, such as countertops and cutting boards, before and after food preparation with soap and water or a bleach solution (one tablespoon of bleach per gallon of water)—allow to air dry. Wash towels and sponges often and replace sponges every few weeks.

Discard cutting boards when they become excessively worn or develop hard-to-clean grooves.

Separate. To stop the transfer of bacteria from utensils to food, use separate cutting boards for raw meats, poultry or seafood and for ready-to-eat food like fruits, vegetables and breads. Once the meat, poultry or seafood has been cooked, place it on a new or clean serving platter, instead of the same one used to hold the raw food. t internal Cook. Always use a food thermometer to ensure food is cooked to a safe temperature. Beef, veal and lamb: 145°F. Pork and ground beef: 160°F. Poultry: 165°F. Refrigerate. Keep a refrigerator thermometer on a shelf in the refrigerator and check it periodically to make sure the temperature is below 40°F. Thaw foods in the refrigerator, not on the counter or in the sink. Refrigerate leftovers in containers intended for food storage as soon as possible and definitely within two hours of preparation.

Label containers with contents and date of preparation. If cooked leftovers are not eaten within three to four days, throw them out.

Feel better with

CranioSacral Therapy

Johanna Johnson, NCBTMB Specializing in CranioSacral Therapy We perform Lymphatic Drainage Massage 1650 Kendale Blvd., Suite #100 East Lansing, MI 48823

517.927.3732

Laser Hair and Skin Care AT LAKE LANSING FAMILY PRACTICE

BEFORE

We now have Juvėderm!

Juvėderm can help improve the appearance of your lips and balance out your face. Add Botox, which is proven to improve the look of moderate to severe frown lines between the eyebrows for a short period of time, for a great makeover.

AFTER

Check out our other services: Botox • Juvėderm • laser hair removal microdermabrasions • chemical peels

CALL TODAY! 1568 Lake Lansing Rd. Lansing, MI 48912 lakelansingdoctors.com Across from Court One

GIFT CERTIFICATES AVAILABLE!

(517) 913-3980

See our pricing at lakelansingdoctors.com

This month’s special: Purchase of Juvėderm during July/August and receive $10 off product purchase from Biopelle or $10 off Latisse.

NOVEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

19

Fitness

Tennis time

Tennis is truly the ageless sport, so why not give it a try? by Sue Selke

D

id you know that tennis is the fastest growing traditional sport in America? From 2000 – 2010 participation is up 46 percent and is still

growing.

Tennis has a system to place adult players of any skill level on a scale of 1.0 (a true beginner) to 7.0 (professional on tour) called the NTRP (National Tennis Rating Program). You have an opportunity to play with liked-skilled players and even compete, not only at your park or club, but to advanced to a Sectional (7 State area in the Midwest) to a National Championship, all within your level of play. The Greater Lansing area has had teams reach the Sectional at 3.0, 3.5, 4.0 and National at 3.5 and Mixed Doubles.

Kid events are also leveled using a scale of Level 1 (Nationally ranked players) - Level 7 (players playing their first tournament). This helps kids get

introduced to tennis in a fun and challenging way within their level of play and age group.

Tennis continues to evolve to be competitive with other sports. The scoring system changed to using the tiebreaker at 6 games all because you never knew when a match might end for TV coverage. Why is the tennis ball yellow instead of the traditional white tennis ball? You guessed it: Because of

the invention of color TV. So, you too can be part of the fastest growing traditional sport and play with your family and friends for a lifetime!

Sue Selke is the executive director at Court One Athelic Clubs. and is a USPTA Certified Tennis Professional.

Our classes are free at Court One Come join a free class at Court One during the month of August. We have Zumba, yoga, Pilates and more!

Bring a friend and get healthy together!

Mention Healthy & Fit Magazine for $39 activation fee ($161 savings) and a free week trial membership.

Court One North 1609 Lake Lansing Rd Lansing MI 48912 517.372.9531

Court One East 2291 Research Circle Okemos MI 48864 517.349.1199

Memberships: Youth Membership (18 and under) $19 • Collegiate $39• Family membership $99 Between both clubs we have: • 2 full work out facilities Child care (both locations)• free group fitness classes • personal training • Massage • Saunas and Jacuzzi• 12 indoor tennis courts • 6 outdoor tennis courts • 4 indoor batting cages • 3 pools (1 indoor)• 4 indoor basketball courts • 12 outdoor basketball hoops

20

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2011

Health

Is your brain in balance?

Optimize your brain with neurofeedback for a better life. by Gretchen Morse hink of your brain as a “time capsule” that hangs onto patterns and injuries from your life, and also older patterns from your parents, grandparents, and so on. The brain memorizes and encodes ways of responding to stress, fear, pain, and productivity demands, and imprints them into us in a way that can limit our full potential. This manifests as problems with sleep, movement, concentration, and mood.

Neurofeedback can be a safe and helpful way to re-train some of the faulty patterns that contribute to these symptoms.

We begin the neurofeedback process by interviewing the patient, and reviewing their symptoms and history.

We then do a “brain map” of multiple sites across the head. The brain is complex, and we like to look at multiple areas in order to get a better understand-

T

ing of what may be going on, and what may be leading to your symptoms. The brain map is attained by using EEG equipment and special software to record brainwave information coming from sensors that are applied to the patient’s head.

The practitioner then uses the brain map along with a person’s symptoms to determine very individualized settings for the Neurotherapy process. For example, if you have heightened levels of beta waves in the back of the brain (these are normally involved in thinking and processing), you may be experiencing anxiety-driven thoughts, and have difficulty sleeping.

Over several neurofeedback sessions – where the EEG is used to provide real-time sound and visual feedback about your current brain state - your brain can “learn” more effective patterns, and the nervous system begins to settle.

The result can be a reduction in symp-

toms, less reactivity to stressors, and greater insight, flexibility and function.

The changes are usually long-term, as well.

However, be ready to be a part of your change; it takes commitment and practice. As one client put it, “Neurofeedback won’t ‘do it’ for you, but it allows you to finally do it!” So, if you’re ready to release some of the patterns that are not working for you, Neurofeedback training can help you create a better brain.

This can lead to better functioning, a better life, and a better you!

Gretchen Morse, DMA, NTCB is BoardCertified in Neurofeedback and works at Mid-Michigan Neurofeedback. For more information, call her at 517/290-4965, visit her website at www.mmneuro. com or become a fan of Mid-Michigan Neurofeedback on Facebook.

Order Your 2012 Wall Calendar Today! Call 877.432.7539

Only $7.50 each, order 3 or more for only $6.00 each!* Flat $5 shipping regardless of quantity! *Higher quantity pricing available for commercial accounts!

Made in Michigan • Standard & custom designs available Great gift ideas for the home or office Promotional calendars our specialty 10.875” x 8.375” (closed) , 10.875” x 16.75” (open) 635 N. Park St., Boyne City, MI 49712

NOVEMBER 2011

www.farleycalendars.com/fall2012

www.healthyandfitmagazine.com • Healthy & Fit

21

Diet

Fresh herbs at your fingertips

Growing your own herbs indoors is easy and rewarding. by Karen Giles-Smith ouldn’t it be wonderful to always have fresh herbs on hand to prepare your favorite foods and beverages—even during the winter? Growing herbs indoors makes it possible. And there’s a bonus: Beyond the culinary application, herbs are beautiful to behold and smell scrumptious.

“Many herbs are easy to grow indoors,” says Art Cameron, PhD, professor of horticulture at Michigan State University (MSU) and director of the MSU Horticulture Gardens. “Rosemary and basil are two that my wife and I almost always have going.”

Dr. Cameron agreed to share his professional plant pointers. These tips and tricks of the trade will get you growing in no time.

W

Plan and prepare Choose easy-to-grow herbs. From the following list of herbs that grow well indoors, choose those that you often use in cooking: chives, mint, parsley, Vietnamese coriander, Greek oregano, thyme (regular and/or lemon), rosemary (Tuscan Blue or Blue Spire) and basil.

Procure plants. Buy plants from your local nursery or take cuttings from existing plants and root them in water.

“We sometimes take cuttings of rosemary, thyme or even sage in September and October and keep them in small glasses of water,” says Dr. Cameron.

“They’ll root and be available most of the winter. You can leave them in the water—be sure to change the water often—or plant them in pots.” Some plants, such as basil, grow well from seeds. Dr. Cameron suggests planting about a dozen basil seeds in a four-inch pot.

Consider lighting. Most herbs need at least six to eight hours of direct sunlight.

If a southern window doesn’t get adequate light, it may be necessary to use a grow light/lamp or florescent light.

Position the light at the recommended distance from the plant as indicated on the light bulb package. Herbs that can tolerate indirect sunlight include mint, rosemary and thyme.

Create the climate. Keep herbs in rooms that stay around 65-70°F during 22

the day and 55-65°F at night. To ensure herbs have adequate humidity and air circulation, place pots of herbs close together, set potted plants on a tray of moist pebbles, or spray herbs with water using a plant mister.

Plant Room of their own. Plant each herb in a separate container. Choose pots with drainage holes and place one inch of gravel in the bottom. Terra cotta pots six inches or larger are a good choice.

The right stuff. Use high-quality potting mix that contains vermiculite or perlite for adequate drainage. “Any decent peat-based potting soil should work— light and airy is best,” says Dr. Cameron.

Pamper Check the lighting. Herbs that don’t get enough light will become thin, spindly and lower in quality. Herbs exposed to too much light will burn.

Water works. Water adequately but don’t over-water (the first signs of over-watering are wilting or yellowing

Healthy & Fit • www.healthyandfitmagazine.com

leaves). When watering, allow the pot to drain completely and repeat—do not let water accumulate. Allow the soil to dry slightly between watering, except with rosemary, which must not dry out completely.

Need to feed. Every two weeks, fertilize herbs with a low dose of water-soluble fertilizer that’s labeled for use on edibles.

“You can use organic or inorganic fertilizer,” says Dr. Cameron. “But under low light, herbs grow very slowly and so they’ll need very little fertilizer or water.”

Stay in shape. Snip stems often to encourage full growth but never trim more than one-third of the plant’s foliage.

Room to grow. Repot herbs when the roots grow through the pot’s drainage hole.

“Fresh herbs are so much tastier and they’re also fun to grow,” says Dr. Cameron. “Once you taste fresh basil, you’ll never want it any other way.” For herb-growing inspiration, Dr. Cameron suggests visiting the MSU Horticulture Gardens: www.hrt.msu.edu/our-gardens NOVEMBER 2011

Planks

continued from page 15

4

to help reduce muscular imbalances. While just holding a plank is beneficial by itself, adding dynamic movements will increase its benefits. Trying adding a hip lift and rotation to the mix. Simply get into a standard side plank position then lower your hip to the ground. Softly touch your hipbone to the ground then elevae back up into a side plank position. When your reach the top, rotate your upper spine as if you were trying to reach underneath the side of your body with the arm that is not on the ground. Ten slow and controlled reps on each side are sure to do the trick.

5

Try the suitcase carry or the walking plank Grab a dumbbell or a kettlebell that would be demanding to carry in only one hand for about 30-50 yards. Make sure to maintain superb posture at all times as you walk that distance. Switch hands and repeat.

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or Source: mystateoffitness.com.

5

Fibromyalgia

It’s not how many times you fall ... It’s how soon you can get back into the game.

Dr. Todd E. Harburn knows what it’s like to play the game and how important it is to compete at your best on the field or in life.

He combines years of experience as a player, with caring, compassionate orthopedic care to get you, or your loved one, off the sideline and back into the game.

We can help!

• 22 years of experience as Collegiate Team Physician Football • Orthopedic Consultant/Team Physician Hope College Football and Lacrosse • Assistant Clinical Professor Orthopedic Surgery Resident Program IRMC/MSU-COM • Orthopedic Surgery - Board Certified, Sports Medicine Certified, Fellow, AOASM

1841 Newman Road • Okemos, MI 48864 Ph: (517) 908-3360 F: (517) 908-3368 harburnsportsmedicine.com

NOVEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

23

Try This!

DALMAC continues to inspire Start training early for this classic event. by Gina Keilen ach year in September, a dedicated group of cyclists from the Westphalia area depart on the annual Dick Allen Lansing to Mackinaw Bicycle Tour (DALMAC).

Riders head north to Mackinaw City to complete the 286-508 mile ride, depending on the route.

Last year, a group of 22 people from Westphalia accomplished the feat, a number that continues to grow each year. Some are motivated by family members or friends who made the ride in the past “My aunt encouraged me to ride and I am glad she did; I have met so many people on this ride—it’s fantastic,” said Kelly Fedewa, age 30.

Others are motivated by the group support and the satisfaction they receive from participating.

“My family is always there for me during and after the DALMAC,” said Fedewa, “Seeing them watch me accomplish this is motivation for me to keep living a healthy lifestyle.” And some are inspired by their own competitive nature. “There are many older riders you see doing this. If they can do it, I can too,” said Dawn Cook, age 23.

Many participants didn’t realize their own passion for biking until they signed up for the ride and began training, which gave them something to work towards— both personal and shared goals.

“I never thought I would get into biking like that. Now I love it and it’s a great way to stay active,” said Cook. “I’ve

E

Westphalia DALMAC riders pose for a photo before taking off on their bicycling trip. For more about the DALMAC, visit www.dalmac.org

lost some weight and gained muscle,” said Fedewa. “I feel better about myself knowing I’m making myself healthier doing something I love.” When facing four or five consecutive days of riding, the weather can present riders with unexpected—and unfavorable—conditions. This past year, they were met with a day of 95 miles in rain and 40 degree wind-chill.

Uncertainties such as this may steer some away, however, Cook said it’s the “feeling of accomplishment after seeing the bridge when we’ve reached Mackinaw City by pedaling our bikes” that motivates

them to keep pushing and that makes the journey worthwhile. “It was our dedication and attitude that pulled us through the weather. These characteristics have helped me in my everyday life,” Fedewa added. The Michigan scenery along the way is a beautiful sight and a ‘Pure Michigan’ experience.

Gina Keilen is a registered dietitian formerly of the Greater Lansing area, now living in Howell. She works at University of Michigan Hospital as a Food Service Manager.

Sonja G. Norris, DDS & Associates General Dentistry Focused on Children • Autism • ADHD/ADD/OCD • Asthma • Cerebral Palsy

1040 Charlevoix Drive, Suite A Grand Ledge, MI 48837

• Developmentally Delayed • Downs Syndrome • Sensory Disorders • Behavorial Problems

517.622.4014

Hospital Dentistry • All Treatment Completed in One Day • We accept most insurances

24

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2011

Health

Stuttering research MSU study needs your help

C

hildhood developmental stuttering is an area of interest for researchers in the Department of Communicative Sciences and Disorders at Michigan State University (MSU). If you, your child or anyone you know has experience with stuttering, it may be an area of interest for you as

well.

What is stuttering? What causes it? Will my child “grow out of it?” Should I seek therapy?

If these are questions you’ve ever asked, so have MSU researchers, and with your help, they hope to uncover some of the answers.

A research team led by Dr. Soo-Eun Chang, Assistant Professor at MSU, is looking at the brains of young children, both those who stutter and those who do not, to identify patterns of development that may give important clues to help find answers to these often asked questions about stuttering.

This developmental stuttering research project, funded by the National Institutes of Health (NIH), is groundbreaking and scientists and practitioners are hopeful that the findings of this study will significantly increase our understanding of stuttering.

Young children, age 3-10 years old, are encouraged to enroll as study participants.

The children will visit the MSU campus for 2-3 sessions in order to complete the study requirements…. first visit includes a comprehensive speech-language evaluation, the second visit includes a mini-IQ test and practice time with a mock MRI scanner in an effort to prepare them for the third visit which includes a MRI of the child’s brain.

All study procedures are non-invasive in nature and the children are encouraged to bring a movie of their choice to watch during the MRI. The children will enjoy a positive experience while helping researchers at MSU look deeper into the potential causes of stuttering. They will also get a picture of their brain to take home that they will surely be proud of ! See the ad on page 27 for more information.

Ad rates fit for any budget For rates and available space in Healthy & Fit Magazine, please call

517.599.5169

Step out of the cold and into a

World of Wellness

Creative Wellness has

expanded our services and moved to a larger center.

Come out of the cold and experience the feel of a spa, with healing benefits of a complementary health center.

Win A Triple Treat Wellness Package This Holiday, for every gift certificate purchased you could be the lucky winner of a Triple Treat Wellness Package. You’ll get the chance to experience 3 services or classes as our gift to you. Includes purchases incenter and on-line. *Valid for gift certificates purchased in Nov & Dec 2011, each package will vary, no substitutions please.

Open 7 days a week, 6 nights a week. More services and more treatment rooms to better serve your better health at our new address.

517-351-9240 creativewellness.net 2045 Abbot Road in East Lansing

NOVEMBER 2011

www.healthyandfitmagazine.com • Healthy & Fit

25

Health

Cancer care

Complementary medicine and complete cancer care. by Chris Reay e all want options.

Especially when faced with a diagnosis like cancer. Surveys have found that half, or more, of patients with cancer have included complementary medicine with conventional treatment plans to help relieve symptoms or side effects, ease pain, and to enjoy life more (US News Health).

An integrative approach to cancer care occurs when a doctor approves the complementary care and monitors the progress and effects of both the complementary and the conventional therapies.

Practitioners in both areas work together to provide the patient with the safest and most beneficial treatments.

The American Cancer Society includes the following partial list of complementary health care options that some people have found helpful and safe: Acupuncture, Massage Therapy, Meditation, Tai Chi, Yoga, and Aromatherapy.

Oncology Massage can improve

W

circulation, boost the immune system and ease the side effects of chemotherapy and surgery. It can also help lessen

anxiety and depression, while providing a nurturing and supportive touch.

Acupuncture uses needles to stimulate acupoints and release energy blocks known to cause disease or pain and may help with mild pain and some types of nausea.

Meditation, Tai Chi, and Yoga are all

ways to connect to and concentrate on your body while focusing on breathing, stretching and finding inner peace--a way to calm a worried mind and ease anxiety.

Aromatherapy uses natural oils infused with herbs and scents to enhance psychological and physical well-being and may help with stress and nausea.

Complementary care can be something that patients have more control over at a time when it may seem that they are riding an exhaustive wave of medical terms, appointments, difficult discussions, worry and prognosis.

Empower yourself with the knowledge that you are doing more to help with your own recovery.

Chris Reay - Co-Director, AMTA, NCTMB, Creative Wellness in East Lansing. Chris has been providing massage therapy to weekend warriors and Olympic Athletes alike since 1989.

LANSING HIT CLUB A NEW DESTINATION FOR LANSING AREA BASEBALL AND SOFTBALL PLAYERS WE FEATURE SPACE FOR Individual, Group, or Team Hitting, Pitching, or Fielding PERFECT FOR Baseball, Softball, or Slow Pitch players

OPENING NOVEMBER 1st!

Lansing Hit Club 839 Eden Rd. Mason, MI

(517) 937-9045 Justin Pierce, owner

26

Healthy & Fit • www.healthyandfitmagazine.com

NOVEMBER 2011

Fit Features

HEALTHY & FIT MAGAZINE

J UL I A RI CE From age four, registered dietitian Julia Rice, 25, of Okemos, has been involved in athletics. “My parents made sure that my siblings and I had every opportunity to try as many sports as possible—and I did,” says Rice. At MSU, Rice was goalkeeper for the Women’s Varsity Soccer team until she reinjured her ankle and decided to switch from player to coach. She’s been an assistant coach for Williamston High School for the past seven years. Rice’s parents also influenced her eating habits.

“My parents always had a variety of fresh, whole foods in the house. As I got more serious about soccer, my mother’s words about good nutrition stuck, and I chose foods and drinks that would give me the energy and focus I needed to play at my best.” Recently, Rice realized that her body was changing and it wasn’t as easy to stay in shape. So she decided to shake things up. “I started swimming and jumping rope again. I tried rock climbing, mountain biking, Frisbee and wakeboarding, and joined a kickball league with friends—little things that broke up my monotonous routine of running and hitting the elliptical. Being physically active helps me feel young! I know I’m only 25, but broken bones and strained muscles are starting to catch up with me. When I work out, my body doesn’t hurt as much and I feel much more energetic—capable of taking on more because my brain and body are less stressed. When the day comes that I look in the mirror and say ‘No, I’m satisfied with doing nothing,’ I know I’m in trouble and will find yet another way to change it up!”

12 issues for $18 www.healthyandfitmagazine.com

$500 A Month Off Your First Six Months!!

Available Now

Garden Apartments Independent Living for Seniors

3460 Dunckel Rd., Lansing

culliganlansing.com

“I think my child stutters.

What can I do?”

Researchers at MSU are conducting a study on brain development in children 3-10 years old to learn more about the causes of stuttering and to develop better prevention and treatment tools. Who can help? Both children who stutter and those who do not are invited to participate!

You will be compensated for your time.

• Full Kitchen • Private Walk Out Patio • Beautiful Walking Paths

For more information on this study, call

(517) 884-2257

or email hickskr@msu.edu.

Clusters Condominiums (517) 351-8377 Available For Purchase www.BurchamHills.com

2700 Burcham Drive • East Lansing, MI 48823-3898

“Where your life journey continues.”

NOVEMBER 2011

Michigan State University Department of Communicative Sciences and Disorders 117 Oyer Bldg, East Lansing, MI 48824 www.changlab.cas.msu.edu

www.healthyandfitmagazine.com • Healthy & Fit

27

Sports

Have what it takes to slap?

Slappers require a certain skillset and physique. by Brianne Smith s an experienced hitting instructor I am often asked, “Should my daughter work on becoming a capable slapper?” It is a good question, but the answer requires some thought about the athlete and her hitting style and abilities.

Slapping, a hitting technique whereby a hitter runs through the batter’s box while “slapping” the ball into the field, is an effective part of the game of softball.

Slapping takes smart advantage of the small field of play, but typically requires the batter to hit from the left hand side of the plate (bat lefty).

Speed is a deciding factor. If the athlete has a lot speed, moving them to the left side of the plate puts them closer to first base. This, combined with their speed, puts more pressure on the defense.

If the athlete is already left handed they likely have a natural swing on that side of the plate. This helps to make the skill easier to teach. If the athlete currently bats right handed, learning to slap effectively involves the additional work of develop-

Another factor is to look at whether or not the hitter is performing well from the right side. If a hitter is doing well, I go by the old saying “If it’s not broke, don’t fix it.”

On the other hand, some right handed players may underperform hitting from the right side because they may be right eye dominant. By switching to the left side of the plate, their right eye is their front eye, and allows them to see the ball better.

The key to being an effective slapper is having the ability to slap, bunt, drag bunt, and hit, all from the left side. The magic of the slapper is their ability to surprise the defense and keep them off balance so they do not know how to defend the hitter each time they come to the plate.

Think you are ready to become a slapper? Let’s take a careful look.

A

Kallie Pittman, of Napoleon, performs a slapping hit in a fastpitch game this past summer. Pittman plays for the Michigan Lady Tigers. Viisit the team’s site at ladytigersfastpitch.com. The team trains at Extra Innings, Jackson.

ing the ability to hit from the left side of the plate.

Brianne Smith is a fastpitch hitting instructor at Extra Innings – Jackson. Brianne can be reached at Extra Innings at (517) 764-1000

Fresh, delicious & always made from scratch!

Your neighborhood bread store

* Freshly Milled Flour * Whole Grain Pancake Mix * Homemade Granola * Whole Grain Energy Bars * Wholesome and Delicious Gifts * $2.00 off a $10.00 Purchase at the Okemos location only

1919 W. Grand River Avenue Okemos, MI 48864 517-347-0022 www.greatharvestokemos.com

28

Healthy & Fit • www.healthyandfitmagazine.com

Jackson Hitting-Pitching-Fielding Tunnels Clinics and Lessons Competitively Priced Pro-Shop Full Size Infield 5775 Ann Arbor Rd. Jackson, MI (517) 764-1000 www.ExtraInnings-Jackson.com

NOVEMBER 2011

Exclusive gifts from local participating partners

Restaurants

pays

It to be healthy.

Get your Reward Card today!

Log on to gethealthymichigan.com to find the wellness center near you and start earning rewards, while you get healthy.

Chiropractors

Health Clubs

™

Pick up your Reward Card at any of our Wellness Centers, Healthy & Fit Magazine Expo or Get Healthy! Howell Day NOVEMBER 2011 ©2011 Digital 10 Media. All rights reserved. Visit gethealthymichigan.com for complete details.

www.healthyandfitmagazine.com • Healthy & Fit

29

Health

Did I just exercise?

Staying active in ways you didn’t think of before. by Lisa Marie Metzler s a personal trainer, the number one excuse I hear for not staying active is time. Granted, most of us have busy schedules and realistically there is little time or money for gym memberships, but staying active doesn’t have to involve the gym or lengthy workouts.

In fact, a study recently published in The Lancet, showed that just 15 minutes of physical activity per day reduces a person’s risk of death by 14 percent and increases their life expectancy by three years compared with people who are inactive. Let’s look at ways you can stay active and still get everything else done on your to-do list.

A

excuse is just that - an excuse. Cut back on your media to squeeze in more activity or use it to your advantage like Mary Ann Bisler of Lake Ann. “I put a chair in front of the TV and use my Theraband which I wrap around the chair legs and do different exercises. I also bring out my mat and do some

Are you socially active?

What usually happens when you gather with friends?

Perhaps you gather around a feast. Maybe it’s an afternoon sipping coffee and chatting or meeting for a movie. Why not stay connected and be more active too? Kelley Griffin, of Traverse City looks forward to her Sunday morning hikes with her fabulous foursome. “The hike goes for about an hour and 15 minutes. We sometimes carry bands to work our specific muscles groups and use a downed tree or bench for step ups, push ups and bench dips,” says Griffin. “A lot has been accomplished through the years of gab exercise; shared births, deaths, weddings, divorces, car crashes, new jobs and lost jobs.”

According to Griffin, socializing and exercising is pure joy!

When the rooster crows Getting up in the dark on dreary winter morning may not be your idea of a good time but if you just went to bed earlier and woke up an extra 15 minutes earlier you could jump-start your day.

Truly, you will be surprised at how much more energy and motivation you have after you complete just 15 minutes! Not sure what to do? Visit acefitness.org for easy-tofollow exercises. Or if you’re up letting the dog out to do his “business” grab the leash and take him on a 15 minute walk too. Looking for someone to tell you what to do? Put in your favorite DVD and do 15 minutes worth.

Media cutbacks Plunking down in front of the TV - 2 hours, updating status on Facebook and reading what everyone else is doing - 27 minutes, playing Angry Birds - 22 minutes. That’s not you, right? For the next day or two keep track of all your media time. The results may surprise you. I’m not asking you to give up Modern Family or suggesting you deactivate your Facebook account but perhaps that ole “I don’t have time” 30

chores unless we want to end up on an episode of Hoarders so why not make the most of your time and use it as a way to squeeze in more exercise? Bisler doesn’t just go through the motions when she vacuums, she uses both her right and left hand to push and pull and also keeps her abdominal muscles tight.

Pick up the pace and wash windows and scrub floors with more intensity. Don’t hire the kid down the street to rake or shovel your walk, do it yourself.

Wash and dry your car instead of driving through the automated one.

exercises and stretching.” If you’re too focused on your show then wait ‘til the commercials and do some basic exercises. For every one-hour show you’ll log in about 18 minutes! Plus, you’re less likely to be mindlessly munching if your cranking out push ups!

Mr. Clean says drop and give me 20 Exercise and chores. Two words. Yet both conjure up images of drudgery and boredom. Most of us can’t get out of

Healthy & Fit • www.healthyandfitmagazine.com

It should be in your job description Elizabeth Merriman, of Jenison, doesn’t use her job as an excuse to sit on her keester all day. Recently, she’s taken to sitting on a stability ball or standing while working to break up her long hours working on the computer. She also breaks up her sitting sessions with squats, leg extensions and stretching. ”I’ve noticed more energy and better posture already,” says Merriman. “It’s the little things that make the most difference.”

NOVEMBER 2011

Yoga • Pilates Group Coaching • Semi-Private Coaching

www.mystateoffitness.com 2655 East Grand River East Lansing, MI 48823 517.708.8828

Located on the corner of Park Lake and E. Grand River Next to Foods For Living

Every Auto-Owners policy comes with a local agent!

Auto- Owners Insurance is proud to operate solely through over 36,000 trusted independent agents who live and work right in their communities. Helping to keep over 3 million policyholders Safe. Sound. Secure.速 since 1916.

For all your insurance needs contact your local independent agent representing Auto- Owners Insurance today!

Find a local agent near you at www.auto-owners.com or scan this code with your smartphone.