Healthy & Fit October 2013 by Healthy & Fit Magazine

OCTOBER 2013

www.healthyandfitmagazine.com Healthy solutions. Fit results. A better you.

BUSY ARE YOU A

RoseAnn Sumner A packed schedule will not keep her from working out

ALSO INSIDE:

SPINNING CLASS

It’s not for the faint-hearted; but boy does it get the heart pumping

TRANSFORM STRESS Our tips will help you deal with stress and stay healthy

PARENT

If you have 15 minutes, we have a great workout for you

WISDOM TEETH

The reasoning behind third molar extractions

CRAVING POPCORN? It’s one hull of a snack

PROBING PROBIOTICS What it means to introduce probiotics into your diet

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OCTOBER

Healthy & Fit Magazine

OCTOBER 2013 VOLUME 9: NO 7

Want more healthy ideas and inspiration? Like us on Facebook and follow us on Twitter.

Try this: Spinning

Indoor cycling is a great option for staying in shape when the weather gets cold.

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

12 13 15 16 18 20 4

Learn how to deal with stress for a healthier you.

21 22

Seeing red

On the cover

Widsom teeth

A primer on extracting third molars.

Transforming stress

How red light therapy is helping with skin, health issues.

What are probiotics?

It may be a gross thought to some, but science is proving its worth.

For the busy parent

A 15-minute workout you can do with (or without) your kid

Produce of the month: Rutabaga

A vegetable that’s as healthy for you as it’s fun to pronounce: Rutabaga

Healthy & Fit • www.healthyandfitmagazine.com

Migraine relief without medication Give massage therapy a try.

Craving popcorn?

It’s one hull of a good snack!

RoseAnn Sumner, 22, moved to Lansing when she was 5, from her native Guyana in South America. She’s a graduate of Lansing Everett High School and is currently studying diagnostic molecular science at Michigan State while working at McLaren Greater Lansing as a certified nurse assistant. Between jobs and being a mom, she’s always found ways to work out. “It’s always hard to get work outs in, especially when you have a family with many moving parts,” she said. “You have to schedule time for yourself into your routine.” OCTOBER 2013

A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Being the parent of a young athlete can be a lot to chew

source of great pride for me, while I was in high school, was my proven ability to devour a whole pizza at the halftime of a junior varsity basketball game. I ate it fast—and finished it all. An impressive feat for any 17-year-old basketball player, for sure, and a fine act of gluttony. This milestone was made that much more impressive by the fact that I was to play in the varsity game that started about half an hour later. Looking back, I ask myself: What the heck were you thinking? It’s stories like this (and yes there were other times when I ate pre-game meals with reckless abandon) in my high school, college and post-college athlete days when I look back and wish I knew then what I know now. The game results were mixed. Sometimes a full stomach slowed me down, sometimes it didn’t—but what would the records have been if I ate smart? What if I had eaten a healthy, well balanced meal? I graduated from high school in 1990. While it wasn’t quite the dark ages, when it comes to sports nutrition—a large pizza immediately before a game has never been a good idea—my teammates and I never really had any instruction on how or when to eat before an athletic game, much less how much water to drink before and after a workout. I look at the resources that exist now for young athletes and realize it is a documented science. As my daughters get older (my oldest is in her freshman year of high school; my youngest in fifth grade) I’m constantly trying to help them understand how to train, eat and rest better every season. I’ve coached for a long time and too many times over the years I’ve seen young kids eat poorly before games. They eat pizza, ice cream, lots of candy and lots of pop—none of it good for you, much less before you put your body through the stress of competition. Young athletes, like all of us, need healthy food before a competition, and plenty of water. There’s no one solution that works for everyone, but it’s recommended that athletes: 1. Eat a couple hours before an event. You need to digest your food. 2. Choose a meal that’s high in starch and consume moderate amounts of proteins. Limit fats and oil, avoid sweets and caffeine. 3. Always consult a doctor and talk to a nutritionist for specific meal goals. As a parent I want my daughters to have every advantage in athletics and life. I have lots of examples to share about how I ate poorly at times before athletic contests, and hope that my experience translates to life lessons for my girls. It’s something we all can do with our kids. And don’t ever ask me about game day donuts. That’s a story that will never be printed! Enjoy the issue!

Healthy & Fit • www.healthyandfitmagazine.com

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RDN Karen Giles-Smith, MS, RDN, is a medical nutrition therapist specializing in eating disorders and a freelance writer in East Lansing, Michigan. Visit AtEaseWithEating.com and TheWellnessWriter.com Gina Keilen, RD Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University. Justin Grinnell B.S., CSCS Justin is co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com. Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer specializing in health and fitness issues. Check out her blog at freshstartcoach.blogspot.com

SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

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

OCTOBER 2013

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Fit Features

by Karen Giles-Smith

BI L L M URP H Y

H UN TER H O LTROP

After retiring from his job as a state police officer, Bill Murphy, 71, of Gowen, stopped working out and started overeating. Over time, he became “extremely overweight,” lost his energy, and also lost strength in his arms and legs. “I didn’t keep myself up and I didn’t feel good,” he says. During a visit with his daughter last year, Murphy decided to turn things around and went to aerobics classes every day. Back at home, he joined Club Fitness in Greenville and the pounds (and his pants) started to drop. “My jeans wouldn’t stay up—I had to get a belt,” he says. Murphy lost a total of 50 pounds and regained his strength and vitality, plus some. He does spinning three times a week; weight lifting, aerobics, and Silver Sneakers (for flexibility and balance) twice a week; and yoga and water aerobics once a week. He hasn’t stopped eating what he likes, but has one decent-sized helping instead of two or three, eats more fruits and vegetables, and drinks 6-7 12oz. glasses of water every day. “My kids and my wife are proud of what I’ve done,” says Murphy. “I feel better and look better. I’m enjoying life more.”

Hunter Holtrop, 19, of Okemos, is a major outdoor activity enthusiast. He loves running, back-country skiing, ski racing, mountain biking, rock climbing, swimming, triathlons, hiking, backpacking, kayaking, and unicycling. Living a healthy lifestyle—in particular, eating a healthful, balanced, allnatural diet—gives him the energy to do it all. “I think about eating like fueling a machine— high quality fuel makes it run better,” says Holtrop. “I want my body to have all of the nutrients and nourishment it needs to perform at a higher level, and eating right makes a huge difference in my workouts and physical activity performance.” Excelling at his favorite activities keeps him motivated to maintain his healthy habits. “I want to partake in these activities as long as possible,” he says. “I know that it will require a lifetime commitment to healthy habits—so, I might as well start now.” For others trying to improve their health, Holtrop suggests finding one physical activity (or more) that you truly have a passion for; then the desire to perform and improve at that activity will push you to improve your health habits. That way, exercise quickly becomes just another form of recreation.

LO UISE G ILL Physical activity, a healthy diet, and plenty of sleep are Louise Gill’s most valued health habits, although exercise tops her list due to its mind/body benefits. “After a long day at work, the first thing I want to do is exercise,” says Gill, 53, of Holt. “It’s a great stress reliever.” After trying different types of physical activity, Gill finally discovered the program that works best for her—Jazzercise—which she absolutely loves. She has attended Jazzercise classes since 2004 and, about a year ago, became a certified Jazzercise instructor. “Jazzercise is what keeps me motivated: the movement, the music and the energy that people bring to the class,” says Gill, who has seen an amazing change in herself as a result of exercise coupled with good nutrition. “I look back to how far I’ve come, and sometimes I feel there is no limit to what I can achieve.” Her advice: Before you start a health program, consult your physician. Once you’ve made the decision to change your lifestyle, take baby steps. Don’t try to change everything at once. Be patient: Results don’t happen overnight. Set goals and reward yourself when you meet them.

PATTY FELDPAUSCH By living a healthy and active lifestyle, Patty Feldpausch, 51, of Lansing, hopes to decrease her risk of chronic diseases. “I’ve seen my own family members struggle with different health issues as they got older,” she says. “Even though I know many health issues are associated with age, I’m hoping to prevent some of them.” It just happens that Feldpausch loves to sweat and push her body to work hard while having fun. That desire, along with a desire to motivate others, led her to become a Jazzercise instructor. In regard to eating, Feldpausch heard a saying that’s become her nutrition mantra: When you eat junk, you feel like punk! She knows a healthy lifestyle makes a difference in her life because she feels good and enjoys life. Because of this, she’s confident she will continue to be active, especially now that her children have grown and she and her husband have time for each other again. “When you feel good, it makes you look at life more positively. My advice to others is to find something you enjoy doing and move your body! It’s never too late to start.” 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. 8

Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2013

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Success!

by Karen Giles-Smith

Shawn Levi Foor Shawn Levi Foor, 46, said his first workout—walking a half mile—nearly killed him; now he exercises daily. He grew up eating huge plates of food; now he focuses on vegetables, fruits and normal portion sizes. “It was hard to change habits that were all I’d ever known,” said Foor. But he did. Here’s his story: What compelled you to venture into the unknown?

After!

I was unhappy with myself; I didn’t like the way I looked. Also, I swore to myself that I would never weigh over 300 pounds—and I was pushing 400. My wife was my motivation and inspiration. I had just met her and I knew she liked me, but I couldn’t believe she was attracted to me. I was incredibly motivated to do something with myself. I wanted to be the best I could be for her.

How did you go about doing that? I increased my level of physical activity and improved my eating habits. I started cutting down on portions: Instead of three cheeseburgers, I would order two. And I went straight to the community center to work out. My first workout just about killed me but I knew I had to pick up the pace. Besides, I was paying $420 a year for a gym membership that I had never used. I started working out daily. I grew up with stick-to-your-ribs meals and huge plates of food. So today, I’m proud to say that we eat pretty healthy with a focus on vegetables, fruits and normal portion sizes. “Normal” portion sizes are probably about a quarter of what I used to eat—maybe even less.

What was the most challenging change that you made? Late night snacking. I was used to munching a couple snack cakes before bed. Potato chips . . . geez . . . chips were a huge challenge. I like my Lay’s—I like food in general. Pop was a challenge, too. I drink mostly water now. It was hard to change habits that were all I’d ever known, but slowly it happened.

How did you deal with those trigger foods? I just kept saying to myself: “Enough is enough.” And I slowed down until 10

Before!

I didn’t munch anymore. Eventually, I didn’t want anything as much as I wanted to lose weight. Treating myself to a modest snack once in a while is all I need.

working. And I don’t sweat profusely in the middle of winter anymore. I’m just an average, healthy man now.

What results did you see?

My wife. She packs a great big healthy lunch every day. I wait to get to work before I open my lunch box to see the surprises she packs for me. I snack a lot, but on things that are good for me like a handful of nuts, a plum, or a protein bar. She’s a healthy cook and is always trying something new with vegetables. Our Husky keeps us active—the fact that we love to be outdoors is a huge motivator. Life is too short to sit on the couch every day.

I became more confident as I noticed the weight coming off. The more compliments I received, the better I felt, the harder I tried, and the more disciplined I became. Once I gained confidence, I knew nothing could stop me. I’ve lost 187 pounds. I have good blood pressure and cholesterol. I’m no longer at high risk for diabetes or heart disease. I have more stamina and can breathe easier when I’m

What helps you stay motivated?

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

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

Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2013

NOT YOUR AVERAGE GYM

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Teeth

Wisdom teeth

A primer on extracting third molars. by Dr. Susan Maples

My 17-year old son was referred to the oral surgeon to get his wisdom teeth out. They are not yet erupted and aren’t causing any problems. Is this really necessary?

To pull or not to pull... that is the question. Wisdom teeth (also called third molars) are the last to erupt, somewhere between 17 and 24 years old. This is referred to as the “age of wisdom.” Since I have a 19 year old myself, I find this funny. Traditionally, we have recommended preventive removal in the teenage years. That mind set is worth challenging due to the cost, discomfort and possible complications (albeit few) of the oral surgery itself. During this economic downturn many more have asked the question: “If it’s not broken Doc, why fix it?” Here are some of the “Whys” regarding extraction: First, it is rare to have enough room

behind the second molars for the “thirds” to fully erupt. Even if there is enough room, they are often tilted forward, obstructing the path of eruption. Many people experience intermittent pain and/ or infection during this challenged eruption process. But if you are lucky enough to have them fully erupt their position/location makes them difficult to clean, which makes them more prone to decay and chronic periodontal disease. In some cases the wisdom teeth don’t erupt at all; they remain encased in bone so we might think of them as dormant teeth. Yet they remain at risk for developing cysts or tumors that can destroy bone or neighboring teeth. Remaining teeth should be monitored regularly with x-rays. If a problem develops later in life and bony surgery is required, the procedure is more complicated and healing ability is diminished with age. Many patients hold a misconception that the pressure of the erupting wisdom teeth causes crowding of the other teeth

toward the front. As it turns out, this “mesial drift phenomenon” happens regardless of the presence of wisdom teeth. What is a threat is the irreparable destruction of the second molar, as the third molar fights for its place. This is my strongest argument for early extraction, before the age of 18. Perhaps the most compelling reason for preventive extraction is the systemic threat of bacterial infection. Partially erupted teeth almost always harbor active periodontal inflammation. Dangerous bacteria can migrate through the blood, burrow into vessels and increase your risk of heart attack, stroke and a litany of other systemic diseases. Most third molar extractions are done in-office with light sedation and are relatively painless. Our community is blessed to have a number of competent, experienced and ethical Oral Maxillofacial surgeons. Ask your dentist for his/her referral.

www.DrSusanMaples.com (517) 694-0353

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2013

Mind

Transforming stress

Learn how to deal with stress for a healthier you. by Cynthia Logan, PhD

ost of us have stress symptoms that we have been accustomed to. Our stress index helps identify our stress symptoms. By working with these symptoms you can see where you need to use what’s called Quick Coherence to reduce stress. Do any of the following apply to you? Irritability, loss of sense of humor, worry, forgetfulness, aches and pains, nervousness, fatigue, illness or excessiveness, where you find yourself eating, drinking, or using mood-altering stimulants excessively. If you answered yes to three or more of these examples, you are experiencing chronic stress. Most of us want to feel better. So the question is why aren’t we doing more to change? Usually people can see a solution that will let them continue to live the lifestyle that they have been living. They don’t realize that they can

have an active life with responsibilities and experience inner peace. The reason we continue to stress is because stress inhibits cortical function, meaning that stressful habits form mental blocks. Each time you repeat a habit it becomes more ingrained and unconscious. This is true of the habit of stress. Your brain interprets stress as a threat to your safety and security. Our body goes through significant changes when we are in the ‘fight-or-flight” mode, and we will fight the threat or run from it. Stress is so great for some people that they do not think of the fight or flight, but rather fright. They become paralyzed and are unable to act or make a decision. The good news is that you can learn how to work with your stress circuitry to regulate its response systems. Where you need to begin is with regulating your autonomic nervous system (ANS). The ANS manages bodily processes such as breathing, heart rate, and digestive

BE SEEN!

processes, which are 90 percent of the body’s functions. The brain communicates with the heart through the ANS. So, learning to change your heart rhythm and emotional or attitudinal state, the moment you perceive and feel stress, is beneficial to conquering stress. The theory of The HeartMath Solution developed by Doc Childre and Deborah Rozman, teaches that we need to focus on our heart, by connecting with the heart at the time of stress. They suggest that if you practice their exercises you can learn to reduce your stress and create new habits in your stress response. (see www.heartmathsolution. com or your favorite book source). Cynthia Logan Anthony, PhD is a psychologist, limited license, a licensed professional counselor, and a nationally certified counselor with the National Board of Certified Counselors.

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www.healthyandfitmagazine.com • Healthy & Fit

Try this!

Spinning your wheels

It’s a lot harder (and way more fun) than you might think. by Karen Giles-Smith

ndoor cycling, commonly known as spinning, is similar to working out on a stationary bike, although it’s done in a class setting in a room within a fitness center or exercise studio. The instructor, riding one of the bikes, faces the class members and leads them through a routine of timed exercises using various tension settings, peddling speeds, and stances (peddling while seated, standing upright, or standing and leaning forward). Loud music is a hallmark of spinning—it’s used like a motivational tool—the tempo of each song is selected to match the intensity of each exercise. Although several companies make indoor cycling equipment, Spinning is a registered trademark for a particular indoor cycling program, and the company’s bikes are called Spinners. They have weighted flywheels with adjustable tension. The seat height and the distance between the seat and the handlebars are adjustable to suit the rider’s leg and arm length. And the pedals are either fitted with clips to accommodate cycling shoes or fitted with adjustable straps to accommodate standard exercise shoes. I had heard about the intensity of spinning sessions: intimidating “drill sergeant” instructors barking commands over the pounding music, driving you to push harder, faster, with the intent to break you. So, when my 20-year-old daughter sweetly suggested that we try spinning at a local yoga studio (Yoga State in Okemos: yogastate.net), my first thought was, “I don’t think so!” However, I didn’t want to disappoint her or miss an opportunity to spend quality time together, so I squeaked, “Sure!” Yoga State’s website suggested we bring a bottle of water and two towels: a large one to place on the floor under the bike (to catch the dripping sweat) and a small one (to mop the brow). Oh boy. The website also suggested newbies arrive early to sign a waiver and receive bike-fitting instructions. Excellent . . . that nod to the importance of safety and advance prep was much appreciated by my inner Girl Scout. Other than that, we were clueless. And we were both a bit nervous—like on the first day of school, not knowing where to go or what to expect. That uneasiness vanished upon entering Yoga State: the interior is 14

Photo by Alyssa Bernardi

gorgeously decorated and very Zen-like, akin to a cave dwelling in Arizona; and the staff was friendly, welcoming, and very helpful—making sure we learned how to properly adjust our bikes and position ourselves. And then, we had to face the music, and my uneasiness returned. Here’s the thing: I’m 48 years old, but I’m in decent shape. I do yoga stretches every morning and run close to five miles every other day. I wasn’t concerned about me; I was concerned about my daughter. Well! Through the hour-long session, I had to dial down the tension and sit back and pedal slowly on several occasions—but that’s just what the instructor told us we should do if we got winded (it turns out that although the instructors are serious about their stuff, they’re not out to kill anyone). My daughter? She pretty much sailed through the entire session, beaming and bopping to the tunes. I must add that Bill Murphy, the 71-year-old Fit Feature in this issue, also sailed through his first spinning session—following all instructions as to position, tension and intensity to the tee. That’s right. Well, it wasn’t easy. I’ve never sweat so much in my life—even my calves were

Healthy & Fit • www.healthyandfitmagazine.com

sweating. But I enjoyed it, mostly after it was over (same thing happened when I started running 13 years ago). In fact, I felt absolutely wonderful afterwards: the hip soreness I’d been experiencing during the last couple months disappeared, which I attribute to the cross-training effect. Melissa Elischer, one of the instructors and a runner, said that doing spinning during the winter helped her stay in shape for running: When she started training again in the spring, her 5K time had dropped only a few seconds. My daughter likes spinning, too. In fact, we’ve been back every Sunday since (Sundays at 6 p.m.: $5 drop-in rate) and she’s planning to go twice a week when school starts: once with her roommate and once with her old-bodied, yet young-spirited mother. If you go: Bring at least two bottles of water; wear lightweight, breathable workout clothes (not cotton); and bring something to cover up with afterwards, like a sweatshirt, to ward off getting chilled from your sweat-soaked body. Believe it or not, the extreme sweating is actually one of the benefits of spinning. Try it and you’ll see what I mean. OCTOBER 2013

Body

Seeing red

How red light therapy is helping with skin, health issues.

ed Light Therapy has been used in the United States for over 40 years, but only recently has the technology advanced to provide for fat reduction as well as tightening and rejuvenating the skin. Red light therapy has been used in hospital burn units, as part of smart liposuction, and in non-narcotic pain relief. Red light therapy research at Mayo Clinic, NASA, and other leading research organizations have proven the safety and efficacy of red light therapy. With their invention UltraSlim, Advanced Photonic Systems, LLC has built on the research of Rodrigo Neira, M.D. and Clara Ortiz-Neira, M.D. who, in 2001 demonstrated that an 8mW 635nm laser that was held six to eight inches from the skin could emulsify deep fat (6cm) and break up the appearance of scar tissue. Red light technologies remove fat

“Because red light therapy operates at the cellular level, it does not generate heat as part of its action mechanism, but is instead an extremely complex, cascading photochemical mechanism.

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Health

What are probiotics?

It may sound gross, but science proves it works. by Gina Kielen As they say in the movie, Dead Man on Campus, “Some people eat bugs...ewwww.” But the “bugs’”of probiotics may be worth it.

ood thoughts don’t always come to mind when people hear the word “bacteria.” And they definitely don’t think it’s something they want in their guts. However, when it comes to the bacteria being probiotics, there is such a thing as good bacteria. Probiotics are active and live creatures — they are usually bacteria, but can also be yeasts. In essence, probiotics are known for maintaining and increasing the positive, good bacteria in the stomach and intestines. The goal is to have more of the “good” bacteria to help defend the Mapbody of: from the “bad’ bacteria”, aid in digestion, and 1542 W Grand River Ave increase nutrient absorption. Too much East Lansing, MI 48823-3055 of the bad bacteria can stem from an Notes

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OCTOBER 2013

unbalanced diet, stress, fatigue, and getting older. This could be part of the rationale of getting sick when life gets stressful or overwhelming. Probiotics are good for stomach health and immunity with their anti-inflammatory characteristics. With this connection, there is more and more research being done with their role in allergy and auto-immune disorders, as well as gastrointestinal (GI) issues such as irritable bowel syndrome and Crohn’s disease. It is thought that probiotics help form a protective barrier on the stomach’s wall to decrease the chance of onsets and effects from allergens and eczema. There is also reason to believe probiotics play a role with cholesterol levels and some cancers. Bad bacteria grows in a neutral pH environment but produces acids that lower the pH of the large intestine. This lower pH prevents the metabolism of cholesterol and bile acids, which are both cancer-causing agents. Probiotics can lower cholesterol levels and risks of cardiovascular disease by inhibiting the bad bacteria.

“It’s important to work with a dietitian if you will be taking probiotics for an extended time to know which strains are best for you and to get the appropriate dosage.” Marketing tactics have made probiotics commonplace in many products. Many turn to yogurt as a default source of probiotics because of the belief the bacteria added to milk during fermentation are helpful. They are also common in fermented foods like sauerkraut, kefir, and tempeh, which is a great vegetarian meat alternative. To reach out to those with dairy allergies or intolerances, probiotics are being found in juices, chocolates, and flours too. They can also be found as supple-

ments in powders or capsules. And because of the popularity of the buzzword, even products like chewing gums and pizza crusts are promoting themselves as having probiotics or else adding them to their products. Whichever route you take, make sure to remember that different strains provide different benefits. While it’s known that they are beneficial to one’s diet, it’s not completely clear which strains of probiotics are the most beneficial for what, and research continues to be done. Because of this, when shopping, try products that have clinical research behind them. Also be mindful of the overall product. The positive effects these strains may have do not negate the negatives that the overall product may be — a healthy diet is likely to fare better than an unhealthy treat with added benefits. It’s important to work with a dietitian if you will be taking probiotics for an extended time to know which strains are best for you and to get the appropriate dosage.

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www.healthyandfitmagazine.com • Healthy & Fit

Fitness

For the busy parent

A 15-minute workout you can do with (or using) your kid. by Justin Grinnell

f you are a new parent or have young children, it’s easy to let workout time slip away. As parents we tend to put our kids needs ahead of our own. Now that I am the proud father of two boys, Brennan and Beckett, I can relate. Even though my wife and I own a gym, we also found it increasingly difficult to get our workouts in. Here’s a solution to that problem, a 15-minute workout that, along with eating right, can help you stay on track. If you are doing this with your kids, make a game out of it and have fun with them! You will be surprised how much they copy what you do! Perform these four exercises in a circuit fashion as many times as you can in 15 minutes. Tag! You’re it!

My son is almost 3 years old as I am writing this. He absolutely loves it when I tell him that, “I am going to get you,” or “you’re it!” I guarantee if you play this game long enough, you will get your heart rate up and want to take a break. Try 5 minutes to end the circuit. cw-feb2013-R2.ai 5 3/26/2013 5:53:35 PM

Crawl on knees with your kid on your back

While this may seem easy, try and crawl on your hands and knees for 30 seconds as fast as you can with your child safely on your back. At the end of the 30 seconds, you will be tired for sure. Crawling helps develop your core and shoulder muscles. Wall quad/hip flexor stretch

Deadlift to chest w/ overhead press

I love it when someone tells me they can’t deadlift the 44-pound kettlebell. When I ask them if they pick up their kids that weigh around that much and they say yes, they then understand why I am having them learn the deadlift. Regardless of what you pick up, the deadlift is how you do it. If you are strong enough to lift them to the height of your head or higher, you add some great pressing strength in the mix. If you can’t press them above your head, just bring them to chest level. Simply perform a hip hinge and pick up your child (or another household object) while maintaining a flat back. Make sure to bend your knees about 20-30 degrees. Your kid will love this one if you perform 10 reps in a row!

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2013

Push-up to stand-up and jump

Conclusion

This is like a burpee, but not as fast or intense. Start out on your stomach in the bottom position of a push-up. Then, push yourself up off the floor, walk your feet in and stand up. Jump a few inches off the ground and clap your hands behind your head. Your little one will love the jumping and clapping! Perform 10 reps, and then move on.

While this may not be the typical workout article you were looking forward to seeing from me this month, I hope it gives you the idea that you can get a workout in with your kids, and have fun while you do it. Any workout is better than no workout at all, so start the one habit of playing with your kids at a faster pace, and watch both of you reap the benefits.

Justin Grinnell B.S., CSCS is the owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine. You can reach him at 517.708.8828 or mystateoffitness.com.

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www.healthyandfitmagazine.com • Healthy & Fit

Produce of the month: Rutabaga

by Gina Keilen

What are they?

Upper Peninsula Pasties

Rutabagas are root vegetables that are a cross between cabbage and turnips. Being so similar to the latter, they are known as yellow turnips; however, they are larger, often sweeter, and a pale yellow versus their white counterpart. Rutabagas have lumpy and irregular shapes, with a tan skin and purple ring around their crowns. They are readily available from September-November in Michigan.

Source: allrecipes.com

3 1/2 cups flour

How to select and store:

Choose rutabagas that are heavy for their size and free of spots or cracks. Their skin should be firm and smooth, with a color that starts as a deep red or purple and fades into tan. Avoid those that are spongy and soft, or that have a dull color. They can be stored unwashed in a plastic bag for up to 3 weeks. While most root vegetables can stay in a cool, dry place for months, rutabagas are best used closer to harvest - the longer they are out of the ground, the drier the root gets so it will be tougher and start losing its flavor.

A little here, a little there:

• Boil and mash them with milk and butter as you would potatoes or other vegetable puree • Dice and add to stews or casseroles • Chop and sauté with apples and onions then toss with an herbed vinaigrette

What do you get from it?

Rutabagas are fat and cholesterol free, low in sodium, and an excellent source of Vitamin C and fiber.

How to prepare and cook:

Wash the rutabaga and cut off their stems and root ends. Peel them to remove the wax typically added to prevent dehydration. The roots can be a great substitute for turnips or potatoes in almost all recipes and cooking methods. If you are boiling them, removing the pot lid during cooking helps gases escape to give a better flavor. While you can prepare rutabaga roots in a variety of ways, don’t forget about their leaves as they can be eaten as a leaf vegetable.

Did You Know?

Rutabagas may have paved the way for pumpkins in the Halloween tradition of carving jack-o-lanterns. It is thought rutabagas were once hollowed out to make lanterns.

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In a large bowl, combine flour and salt. Cut in shortening until mixture resembles coarse crumbs. Stir in water until mixture forms a ball. Shape into a ball, wrap in plastic, and refrigerate. In a large bowl, combine meat, potatoes, onion, rutabaga, carrots, and garlic. Season with salt and pepper. Divide dough into six pieces, shaping each into balls. On a lightly floured surface, roll each ball into a 6” circle. Place 1 cup meat filling on one half of each. Dot each with 1 tablespoon margarine. Draw the other half of the pastry over the filling, crimping edges to seal. Prick top with a fork for steam to escape. Place pasties on parchment paper-lined baking sheet and bake in 350* oven for 1 hour.

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1 1/2 tsp salt 1 cup shortening 1 cup cold water 1 pound boneless chuck steak, 1” cubed 2 potatoes, peeled and cubed 1 onion, chopped 1/4 rutabaga, peeled and cubed 1 carrot, diced 1 tbsp garlic, minced Salt and Pepper, to taste 6 tbsp margarine

Healthy & Fit • www.healthyandfitmagazine.com

Janae Frantz is a Certified Reflexologist through Branch Reflexology Institute and has been trained in ‘The Body Talks’ method of Reflexology. Janae is also a Licensed Nail Technician and has over 12 years of experience in providing Nail services. Janae’s passion for providing relaxing, holistic foot services in a calm and private atmosphere, along with strict adherence to sanitation standards makes her service offerings truly unique.

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Health

Migraine relief without medication Give massage therapy a try. by Christine Reay

n the past few years, the pressure to trigger points on the head to massage therapy industry calm muscle tension and enhance blood has reported seeing more circulation. referrals from doctors, • Reflexology is massage that focuses nurses, dentists and on the hands and feet and pressure physical therapists for points that correspond with the rest of massage therapy to help with migraine the body. Therapists massage these control. points and apply pressure to help benefit In a 2006 study at the University of the areas that may be causing the Ackland, Department of Psychology, headache. massage therapy recipients experienced • Craniosacral Therapy (CST) uses a a decline in migraine frequency and an gentle, non-invasive technique to help improvement in sleep quality. During the restore craniosacral rhythm and improve massage sessions the patients’ also the function of the central nervous benefitted from decreased anxiety, heart system. CST focuses on removing rate and cortisol levels. obstructions in the body’s structural How does massage therapy help with components: the spine, torso, sacrum, migraines? and fascia. CST is a preventive measure There are several different types of but also resolves issues of physical massage that can help with headaches injury, emotional stress, pain managedepending on the cause of the pain: ment, hyperactivity and depression. The • Deep-tissue massage concentrating benefits of CST can be achieved with the on the neck,Make shoulders clothed Orangepatient Colorfully Make up for a truly nonOrange Color up and upper back, can help to reduce muscle pain and easeRedinvasive 74.23 healing experience. Cyan 18.80 tension and69.20 stiffness. Therapy (NMT) is Green• Neuromuscular 34.87 Mangenta • Acupressure techniques for headachieved when the massage therapist Blue 24.68 Yellow 72.70 ache relief include gently applying finger uses deep pressure to lengthen hyper-

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tonic (tight) muscle tissue and release trigger points where muscles are likely to be locked, both of which are frequent factors in chronic and severe pain. As with most complementary medicine, massage therapy is most beneficial when used in conjunction with your primary care physician’s recommendations for treatment. Sometimes complimentary services are covered by insurance, depending on your particular plan, and often require a doctor’s referral. If you would like to see these types of services covered more widely we encourage you to let your health care providers and insurance companies know. Don’t live with pain. Try out some new options.

Christine Reay, AMTA, NCTMB, began practicing massage therapy in 1989. She is the co-owner of Creative Wellness. Reach her at (517) 351-9240.

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Fitness

Popcorn: A hull of a good snack Work this snack into your diet. by Lisa Marie Metzler

here’s just something nostalgic about popping corn on the stove. Brings back memories of hanging out in my pajamas and watching Nancy Drew and the Hardy Boys with my sister. It’s a perfect accompaniment to a chilly fall night while gathered around the plasma for a movie or at the kitchen table for game night. If your popcorn experience has been limited to the artificially flavored microwave variety then you’re missing out on a delicious and versatile snack. The yummy goodness will outweigh the small, extra effort it takes to make it fresh.

ballpark popcorn because it looks and pops bigger. Mushroom (white) is dense when popped, yet lighter and crisper. It is used for candy confections like caramel corn because it holds its shape and doesn’t crumble. I would recommend white for at-home popping because it doesn’t get stuck in your teeth as much as the chewier, yellow variety.

Stove top classic

You’ll need a 3 qt. pan with lid. 2- 3 tbsps. Canola oil or coconut oil (enough to cover bottom of pan) 1/3 cup kernels. Heat the oil on medium then add the kernels and place the lid on. Shake the pan often so it doesn’t burn. Usually this takes a few minutes. When the popping starts to slow down take off the burner. Add your own seasonings.

I’m looking for a little corny in my life

I was looking for an evening snack that I could eat and enjoy without feeling guilty. I found you can eat a lot of popcorn without feeling you have to run an hour on the treadmill to work it off. Popcorn is a healthy snack— if you don’t cover it in butter and salt. A cup of air-popped is only 31 calories and oil-popped is 44 calories per cup. It has fiber and 3 cups will give you a full serving of whole grains. Although microwave popcorn has been so popular in the past that microwaves come standard with a “popcorn” button more people are steering away from artificially flavored bags of ingredients you can’t pronounce. There are other ways that are quick, easy and taste a whole lot better than the microwave variety. Heirloom varieties in blue and red can be found at farm markets and specialty grocery stores but the variety we see the most on the grocery shelf are yellow and white. Popcorn generally comes in two basic shapes - in popcorn jargon, they are called “flakes.” Yellow popcorn is referred to as butterfly or snowflake because when it’s popped it has an irregular shape with protruding “wings.” It pops light and fluffy and therefore more suited for the movie theater or

times and place in the microwave. Microwave on high for 2-3 minutes (depending on the wattage). If the popping starts to slow down take it out sooner. Carefully unfold the top and drizzle with olive oil and season to taste. Close the bag and shake the seasonings and oil together.

Kettle corn

Store for “popability”

Popcorn needs moisture to pop. As the kernels are heated, the moisture inside the kernel swells and rapidly expands to the point where the shell cannot contain the explosion, causing the kernel to turn inside out and create a tasty snack. The refrigerator can dry out kernels so store in a glass or plastic airtight container. Brown bag it

You can use your microwave to make a healthier popcorn. Poppers specifically for the microwave are relatively inexpensive or just use a brown paper bag. This method is so simple and fun for the whole family because you can easily customize each bag so everyone has their favorite. Here’s how: Use a clean, lunch-size, brown paper bag and place 1/4 cup of kernels in the bag. Fold the bag over 3

Healthy & Fit • www.healthyandfitmagazine.com

Use the basic recipe above and add: 1/4 cup of sugar, raw sugar, a packet or two of Stevia or Truvia to the popped corn and add 1 - 2 tsp. salt, according to your taste. Put the lid back on and shake the salt and sugar into the popcorn. Spice it up

The options are only limited to your adventurous taste buds! Use real butter if you want to indulge a bit. You may not miss it with the right combination of spices. Some of my favorite combos: Italian: Drizzle olive oil on popcorn then add 1 tsp. oregano, 1 tsp. garlic powder, sun-dried tomatoes and 2 tbsp Parmesan cheese. Cinnamon: 2 tbsp sugar, 1/2 tsp cinnamon and 1/2 tsp salt. Cheesy: 1/4 cup finely grated Parmigiano-Reggiano cheese, 1/4 tsp freshly ground pepper, 1/4 salt.

Lisa Marie Metzler is a certified personal trainer. Check out her Fresh Start Coach page on Facebook. OCTOBER 2013

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