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MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

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Healthy & Fit OCTOBER 2014

www.healthyandfitmagazine.com

HEY PARENTS!

Emily Jo Morgan An online fitness coach with a great attitude

SHAPE UP!

Get fit with our special back-to-school workout ALSO INSIDE:

FUELING FOR A MARATHON

WHOOPING COUGH

Good training, proper nutrition can help

Beware: It’s on the rise in mid-Michigan

FOR SENIORS

IT’S TOO MUCH

WHERE DID THE TIME GO?

Make every second count, for yourself!

The obsession with caffeine is troubling

OUTDOOR ACTIVITY October is a great month to get outside

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NOW PLAYING! Check out these events currently hosted in Greater Lansing! Capital City Shootout Lacrosse Tournament October 10-12, 2014 Waverly High School Lansing Derby Vixens VS Little Steel Derby Girls October 25, 2014 Lansing Center NJCAA Region XII Cross Country Meet October 25, 2014 Grand Woods Park

517-377-1411 www.lansingsports.org

Faster, easier ways to save. Welcome to the modern world. Call 1-800-916-8492 to see how much you could save on car insurance.

Not available in all states. Savings may vary.

OCTOBER

Healthy & Fit Magazine

OCTOBER 2014 VOLUME 10: NO 7

Want more healthy ideas and inspiration? Like us on Facebook!

Fuel for a marathon

Proper planning can make your marathon a success.

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

10 12 13 14 15 19 4

Kids back in school?

Time for mom and dad to get in shape.

Good to the last drop?

The obsession with caffeine is troubling.

Aging eye health

Survey reveals an increasing concern for aging adults.

20 21 22

Food of the month: Cauliflower

Possibly everything you could ever want to know about cauliflower is here.

Foot reflexology

Relief for your athletic feet!

Fall into fitness

October is a great month to get outdoors and in shape.

Whooping cough

Pertussis is on the rise in mid-Michigan.

ACCEPTING PRODUCT SAMPLES

Retirement, health costs, and you

Healthy & Fit Magazine is currently accepting sample items for the annual December “Fitness Gift Guide.” If you have a product you’d like considered for the guide, send an email with the product description and a photo to tim@healthyandfitmagazine.com. Deadline is Oct. 31, 2014.

Are you ready to pay expenses not covered by Medicare?

Where did the time go?

Make the most of what you have.

Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2014

Breast Care Center

Our comprehensive approach to breast health includes a full range of services: Breast ultrasound | Screening and diagnostic mammograms Breast cancer risk assessment | Stereotactic breast biopsy Breast MRI | Breast reduction and/or reconstruction surgery Lumpectomy and mastectomy | Ultrasound vacuum-assisted breast biopsy Sentinel lymph node mapping/biopsy | Breast conserving surgery and needle localization biopsy Comfortable, private, pampering environment | Nurse Navigator, providing one-on-one personalized care

Find more information at www.hgbhealth.com or call 517-541-5805

A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

My trip to the grocery store goes fast; very fast

hopping for groceries requires skill and a plan. At least it does when I go to the store. I am an experienced shopper. I’ve got a great list, a bead on every item I need, and challenge myself to make it in and out of the store in 20 minutes or less. I’m tall enough to reach the top shelves (and then some). I know the produce I need (although choosing produce takes the most time because of those bags), and I can fly through the rest of the store. If I bring my daughter, I can do it in even less time. And mind you, our family consumes a lot of products. I take pride in my shopping skills, and am always looking for ways to be more efficient. I know that, if I deviate from my routine, any chance of making it through the store in record time is usually lost, affecting my daily/ weekly routine. The older I get, the more I like routines, especially those that will get me out of the grocery store in 20 minutes or less and on to rest of my day. I’ve compiled a short list of what usually slows me down. 1. Perusers. By far the most difficult e to overcome, these shoppers are like semi-trucks on a small country lane, oblivious to others as they move along at their own pace, in their own world. Often they sashay down the middle of the aisle, taking in products on both sides like a patron at a fine art exhibit. They’re very slow and take up a lot of room. 2. Talkers. I’m guilty of this sometimes and it kills my time. However, this isn’t about me. At least not this time; I’m caught up on the vibe of the neighborhood. I’m talking about the long lost friends, or gossiping neighbors, who plant themselves in a busy end cap, or aisle and catch up on old times, keeping me from the ground turkey. I get real irritated when it’s on sale. 3. The bad cart. No matter how well you screen the carts before starting, from time to time you’ll get a cart that seems to hold itself together for the first part of the shopping list, only to reveal a flaw later. I can deal with squeaks and wiggly wheels. When they lock up and pull right or left, it becomes a chore to push the cart through the store at a good pace. On a positive note, it’s a decent workout with a full cart. 4. Slow self serve. I’ve saved the worst hurdle for last. With everything above, you can either cope or evade. But when the finish line isn’t available to make that perfect time because of a person taking forever in the self serve lane, and making no effort to speed up no matter how many people are waiting, forget any world record. The worst of the worst are the ones who can’t seem to scan, bag their groceries in any form and need assistance on every scan. These offenders always seem to pay cash and have multiple coupons. Like most people, I try to schedule my time so that I can get everything done that I need to do, each day. With two kids active in school and sports, saving a minute here and there can really add up. Efficiency at the grocery store buys me time. Enjoy the issue!

Healthy & Fit • www.healthyandfitmagazine.com

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State

Justin Grinnell B.S., CSCS

Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach.Reach him at 517.708.8828.

Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer.

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, business consultant and author. Reach her at susan@drsusanmaples.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 2014

Are Headaches Controlling Your Life?

If you’re female, over 25, and suffer from migraines these are facts you must know. Living with headaches is tough. Day after day of being miserable, irritable, and looking a lot older than you really are. The frustration of knowing that your friends and family don’t understand what you’re going through. Add this to doctors’ visits, MRI’s and CT scans -which only come back with “normal” results. And that’s not all… trying one medication after another, feeling like you’re on a merry-go-round of drugs. All this is enough to make anyone want to scream!

IF YOU DO NOTHING ELSE, READ THIS: 1) Approximately 22 million women are affected by migraines in the United States. 2) Medical science has discovered that most headaches are caused by damaged structures around the neck like joints, ligaments, muscles, and cervical discs, all of which have complex nerve endings. 3) Research has proven certain natural treatments have great success with headaches – even better than massage and medications – and with no side effects. Why not get rid of those debilitating headaches today? Read the full facts on this page! I’m Dr. Jean-Guy Daigneault. Dr. Denise Rassel and I have been helping patients with neck tension, headaches and migraines live pain free for years now. Every week we hear how women suffer from severe headaches – statements like… • • • • •

“I feel like my head is in a vice.” “My eyes hurt and I feel so drowsy.” “I have to lay down.” “I’ve had migraines since childhood.” “Muscle tension in the neck and pain into the shoulders.”

They tell me they’re sick and tired of jumping from one headache medication to the next. Here’s what I hear… “I am tired of being looked upon as someone who is only out there to get medicine. I only want RELIEF. I don’t know why that is so hard for people to understand. I don’t want to be treated badly anymore. I want to get help, and I want to get rid of the headaches.” Imagine being able to live life like a normal person again, pain free and without headaches

lasting relief of headaches than a commonly prescribed medication.

-- being able to play with your kids, enjoy time with friends, and not have to worry that your headache will hit you at just the wrong time. We’re running a special 14-day offer for those suffering with headaches. Until October 24th, $49 will get you all the services we normally charge new patients $260! Why would we practically give away our services? Because patients tell us too often… “I only wished I had found you sooner” This happens so often, we decided to do something about it and run this ad. Just call before October 24th and here’s what you’ll get… • An in-depth consultation about your headaches where we will listen…really listen…to the details of your unique situation. • A complete neuromuscular and skeletal examination of the head and neck so we can find the problem. • A full set of specialized x-rays to determine if posture or joint problems are contributing to your pain … (NOTE: These would normally cost you at least $200). • A thorough analysis of your exam and x-rays where we’ll map out how you can get rid of your headaches once and for all. • A special report that you can take with you revealing what is happening inside you to cause the headaches.

Recurring Headaches Are Not Normal No question… if you are having headaches then something is wrong. Pain is your body’s way of telling Discover the drug-free, painfree, natural treatment for you something is wrong. (Not that you getting rid of headaches. have a lack of pain medication). Finding the problem and fixing it has got to be top priority! Call today…

Phone: 517-336-8880 Call anytime between the hours of 9:00 am and 6:00 pm Monday through Friday. Tell the receptionist you’d like to come in for the Special Headache Evaluation before October 24th. Look, you have very little to risk and a lot to gain. Call today and we can get started with your consultation, exam and x-rays as soon as there’s an opening in the schedule. Our office is called Rassel-Daigneault Family Chiropractic and you can find us next to FRANDOR behind Wendy’s… 537 N. Clippert, Lansing or for your convenience at our Okemos location at 4650 Dobie Rd. Sincerely, Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

Could this drugless treatment be the key to your headache solution?

P.S. Why Suffer More Years Of Misery?

Numerous studies have shown the benefits of spinal adjustments with headache patients.

How many years can your body handle taking one pill after another?

The Boline Study

That’s no way to live, not when there could be an easy solution to your problem. Many of the pain medications available are quite addicting and can have drastic side effects.

This study compared two groups of headache patients, half went for chiropractic adjustments, and the other half took amitriptyline, a medication often prescribed for the treatment of severe tension headache pain. After six weeks, researchers found that chiropractic patients experienced almost no side effects. And only the chiropractic patients continued to report fewer headaches when treatment ended. The Duke Study Medical experts concluded that spinal manipulations resulted in almost immediate improvement for headaches. Patients also had significantly fewer side effects and longer-

Call today. We may be able to help you live a normal, pain-free life again. Call 517-336-8880. *Medicare/Medicaid restrictions apply.

Fit Features

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.

Matthew Malcangi Matthew Malcangi, 32, of Lansing, is a certified personal trainer and entrepreneur who lives the lifestyle he so passionately teaches. He’s the owner of a small business making and selling his own nutrition bars, Mom’s Bars; a metabolic typing advisor; and healthy lifestyle and weight management consultant. He said he was influenced by his parents at an early age, to be healthy and active. “My parents truly instilled the fitness bug by bringing me to the gym when I was very young,” he said. “The fitness lifestyle is now incorporated into my everyday life. I eat a nutritious breakfast upon waking, prep and pack my meals for the day, work out, train with my clientele, and also exercise my psychological strength through daily meditation.” He said his clients motivate him to find new and exciting ways to stay fit, however nutrition is easily the most important focus of any healthy lifestyle. “Nutrition is paramount. It is, by far, the most important focus of my day.” His advice for people wanting to become healthy: “If you want to improve your current state of fitness, I recommend that you begin by seeking professional help from a certified personal trainer. Lansing offers a community of health professionals, and a large network of fitness friends for your support and guidance. Reach out. Ask questions and believe in yourself.”

Emily Jo Morgan Emily Jo Morgan, 24, of Ovid, is an online health and fitness coach (check her out on Facebook) and Military Police Officer with the 1776 Military Police Company. She has a degree in dietetics and loves to cook. Her experience in the military helped her learn what it means to be part of a team.“ I love the sense of team cohesion and have experienced the power of working together for a common goal,” she said. “My drive to succeed in anything I do has led me to this amazing career of being an online health and fitness coach.” She said clean eating and portion control are paramount to anyone’s healthy lifestyle. “You cannot reverse what you put into your body with a simple workout. It’s all about nutrition and finding that balance on a daily basis,” she said. Her advice to her clients is simple, keep working at it. “Slow progress is better than no progress,” she said. “Take baby steps toward your health and fitness goals each and every day. There’s no quick fix and it takes time, so have a vision of health for yourself and move closer to that every day.” 8

Healthy & Fit • www.healthyandfitmagazine.com

SATURDAY

OCTOBER 25, 2014 BEGINS AT 7:00PM IN

HOWELL, MICHIGAN CALL 517.546.0693 OR VISIT HOWELLRECREATION.ORG FOR MORE INFORMATION PRESENTED BY THE HOWELL AREA PARKS & RECREATION AUTHORITY

OCTOBER 2014

Team Playmakers Women’s

Runners and Walkers Welcome!

Couch to

5K Kickoff: October 5, 6pm at

PROGRAM BENEFITS:

PROGRAM DETAILS:

• • • • • • • •

QUESTIONS/CONTACT:

Weekly Team Email & Newsletter Training Calendars Discount Coupons Team Playmakers Shirt Nutrition, Fitness, & Gear Clinics Team Camaraderie Increase Your Fitness Support from Coaches

• Entry to 5k Included

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Cost: $75 10 Week Program October 5 - December 13, 2014 Goal Race: Jingle Belle Women’s 5k Open to First 400 Registrants Meet at Delta Township Library

debbie@playmakers.com • 517.896.2800

For registration information: www.playmakers.com/TeamPlaymakers

Fitness

Kids back in school?

Time for mom and dad to get in shape! by Justin Grinnell

on’t let the busy fall schedule get the best of your fitness routine. Utilize this quick workout that is convenient, and strengthens your entire body while reducing muscular imbalances.

The Plan • You will only need 10-15 minutes a day, three days a week. If you feel you can perform this workout more often, go for it. The Workout • Perform five different exercises in a circuit fashion with minimal rest between sets. You will start with three sets of each exercise. If you feel like you can handle more, you can increase it to six sets total. You will improve core strength, hip mobility, leg strength, muscular imbalances and posture.

Push-ups • This exercise should not be taken lightly. It is often performed wrong, so don’t be afraid to start out on your knees to help improve range of motion and form. Make sure your abdominals and glutes are engaged at all times. Keep your chin tucked and don’t let your head jaunt forward. Place your hands just outside your armpit area and keep your elbows tight to your sides during the entire movement. Don’t sacrifice form for reps and speed. Perform five to 15 reps, depending on your fitness level.

ONE Arm Bent Over Row • This is the only exercise that will require some type of object. A kettlebell or dumbbell is most optimal, but any object will do. When done properly, even getting in this position for 20 reps, each side, with a pencil would make your back do some work! You can choose to use a chair or bench to help improve posture and stability, but with minimal weight, you may not need to. Make sure to keep a neutral spine at all times. 10

Healthy & Fit • www.healthyandfitmagazine.com

Split Squat • This helps hip mobility and leg strength. Start in a standing position with your feet shoulder width apart and bring your leg behind you about three feet. Lace your hands behind your head and keep good posture while dropping your back knee to the ground. Your goal is to create two 90-degree angles with your knees while touching your knee to the ground. Come back up from the ground and repeat until you get 10 reps with each leg.

One Leg Reaching Deadlift • It’s critical to keep perfect posture during the whole movement. Feel free to hang onto a sturdy object to help your balance. You will start by standing with tall posture and then begin to “reach back” with your right leg. Then, begin to hinge at the hip as you reach forward with your arms. Your goal is to be almost parallel to the floor with your body while keeping a straight-line from your head to the heel that is in the air. Perform 10 reps on each leg. Side Plank • Make sure your body stays in a straight line at all times, with your ear inline with your ankle. Your pelvis should be tucked under and your glutes tense to get the most out of this exercise. If the exercise is too hard to hold for 45 seconds each side, start by bending your knees, making your lever arm shorter. Hold for 30-45 seconds each side. OCTOBER 2014

OCTOBER 2014

www.healthyandfitmagazine.com â&#x20AC;˘ Healthy & Fit

Teeth

Good to the last drop?

Our obsession with caffeine is troubling. by Dr. Susan Maples

hen I heard Mountain Dew was creating a breakfast drink one of my young patients chimed in: “Really? I thought Mountain Dew WAS a breakfast drink!” Ah…caffeine! Approximately 90 percent of us can’t seem to live without it every day! And unfortunately 73 percent of our kids drug-it-up every day as well. Caffeine is a white alkaloid powder derived from coffee beans or tea leaves, sprinkled into any liquid, of which the food industry wants to sell more. Almost all of these caffeinated sodas and energy drinks are loaded with sugar, contributing to the tooth decay, obesity and type 2 diabetes epidemics. Caffeine creates addiction. It’s not the kind of drug addiction that results in crime, but it’s still addiction. Caffeine has long flown under the radar of the FDA’s aggressive drug testing, likely because i’ts

dominated by the food industry. Research reveals that people who take in a minimum of 100 mg of caffeine a day (one to two cups of coffee) can develop a physical dependence that results in withdrawal symptoms (headaches, muscle pain, stiffness, lethargy, nausea, vomiting, depressed mood and/or irritability). Withdrawal occurs 12-24 hours after your last sip and can last as long as nine days. Chronic use of caffeine increases your tolerance for the stuff and increases withdrawal symptoms. If you are addicted, you already know this. How does it get its wake promoting power? Caffeine blocks the hypnotic effect of adenosine (our body’s natural sleeping pill) which keeps us from falling asleep. In doing so, it helps us override our natural circadian rhythm, the wake/ sleep cycle that is hardwired in each of us. Unfortunately, it comes at a price! When we don’t get our required (average 8 hours) sleep the human body malfunc-

Healthy & Fit • www.healthyandfitmagazine.com

tions, physically, mentally and/or emotionally. Does anyone disagree that we have become a sleep-deprived nation? Our answer to a chaotic lifestyle and busy schedule is an alarm clock and caffeinated beverages. The fact that 80 to 90 percent of Americans consume it every day is testimony! What else? Caffeine increases blood pressure, irritates the stomach lining, weakens digestion, stimulates heart palpitations and interferes with sleep quality. It might come as a shock to know that from 2005 to 2011 the number of US emergency department visits due to energy drinks grew from just under 1,500 to almost 21,000. People who die from overdose demonstrate rapid heart rates, seizures and sometimes choke on their vomit. Most of the overdoses can be Continued on page 21

OCTOBER 2014

Vision

Aging eye health Survey reveals an increasing concern for aging adults

t’s a fact of life that vision can change over time, resulting in a number of noticeable differences in how well aging adults see the world around them. In fact, according to the American Optometric Association’s (AOA) 2014 American Eye-Q consumer survey, 78 percent of adults age 55 or older report experiencing some vision loss. The survey revealed that 40 percent of consumers age 55 or older are worried about losing their ability to live independently as a result of developing a serious vision problem. Common age-related vision problems include difficulty seeing things up close or far away, problems seeing in low light or at night, and sensitivity to light and glare. Some symptoms that may seem like minor vision problems may actually be signs of serious eye diseases that could lead to permanent vision loss, including cataracts and age-related macular degeneration (AMD).

Many eye diseases have no early symptoms and may develop painlessly; therefore, adults may not notice changes in vision until the condition is quite advanced. Healthy lifestyle choices can help ward off eye diseases and maintain existing eyesight. “Eating a low-fat diet rich in green, leafy vegetables and fish, not smoking, monitoring blood pressure levels, exercising regularly and wearing proper sunglasses to protect eyes from UV rays can all play a role in preserving eyesight and eye health, said Dr. J. Gregory Ford, MOA member and practicing optometrist in Grand Rapids. “Early diagnosis and treatment of serious eye diseases and disorders is critical and can often prevent a total loss of vision, improve adults’ independence and quality of life.” For those suffering from age-related eye conditions, the Michigan Optometric Association recommends following a few simple tips: • Control glare: Purchase translucent

lamp shades, install light-filtering window blinds or shades, use matte or flat finishes for walls and countertops and relocate the television to where it does not reflect glare. • Use contrasting colors: Decorate with throw rugs, light switches and telephones that are different colors so they can be spotted quickly and easily. • Change the settings on mobile devices: Increase the text size on the screen of smartphones and tablets and adjust the screen’s brightness or background color. • Stay safe while driving: Wear quality sunglasses for daytime driving and use anti-reflective lenses to reduce headlight glare. Limit driving at dusk, dawn or at night if seeing under low light is difficult. Maintaining yearly eye exams, or more frequently if recommended by an eye doctor, provides the best protection for preventing the onset of eye diseases and allows adults to continue leading active and productive lifestyles as they age.

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www.healthyandfitmagazine.com • Healthy & Fit

Health

Whooping cough

Pertussis is on the rise in mid-Michigan. by Walid T. Khalife

hooping cough is a very contagious respiratory disease caused by Bordetella pertussis bacterium that can trigger serious illness in infants, children and adults. Infants and young children are more vulnerable to pertussis than other age groups and are at greatest risk of hospitalization and death. In 2014, 17,325 cases of pertussis have been reported to CDC by 50 states; this represents a 30 percent increase compared with the same time period in 2013. According to CNN, California is being hit hard with a whooping cough epidemic, with 800 cases reported in the past two weeks alone and 3,458 whooping cough cases reported between January 1 and June 10, well ahead of the number of cases reported for all of 2013. This is a problem of “epidemic proportions,” the department said.

In mid Michigan, we showed a steady increase in 2014 with February (18%) and July (17%) reporting the highest number of positive pertussis samples tested. The overall increase in pertussis incidence since the 1990s is likely due to several factors including improved recognition, better detection methods, increased reporting to health departments, unvaccinated children and vaccine efficacy. The preferred diagnostic method, PCR, detects the DNA of Bordetella pertussis and is faster and more sensitive than culture. One person can infect many nearby people by coughing and sneezing. Early symptoms appear within about seven days of exposure and, for one to two weeks, mimic the common cold with a runny nose, low fever and mild cough. As the disease progresses the pertussis toxins assault the upper respiratory tract causing the traditional

symptoms of violent and rapid coughing, until air is gone from the lungs leaves the person to gasp, creating a “whoop” sound. The extreme coughing often leads to vomiting and fatigue. For prevention, people are strongly encouraged to make sure their vaccinations are up to date, especially during pregnancy. Pregnant women should receive Tdap vaccine during the 3rd trimester. Pertussis antibodies transferred from vaccinated mothers to their infants provide protective immunity. All adults should get a Tdap booster, unless vaccinated as a teenager. Wash your hands, get plenty of rest and see your doctor if you experience symptoms. Walid T. Khalife, PhD., M.S. is the Medical Director, Scientific Affairs at Sparrow Laboratories Reach him at (517) 364.7800.

New Lab Patient Service Centers: • • •

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Bring this Ad to a lab patient service center to receive one free Know Your Numbers offer before December 31, 2014. Locations and hours available on our website. Tests performed: Total Cholesterol, HDL, LDL, Triglycerides, Glucose (blood sugar) & Blood Pressure. No appointment is required for the Know Your Numbers Testing. You may combine this offer with your lab test order or without. We ask you to fast for 12 hours prior to the test. You may have water and continue to take your medications.

For lab use only: Ward:

517.364.7800 or 800.884.2522 14

Healthy & Fit • www.healthyandfitmagazine.com

94543

Doctor: 94543 Insurance: 94543

Copy to Patient: 1234P Order test: 1321, 1105

sparrow.org/Lab OCTOBER 2014

Finance

Retirement, health costs and you Are you ready to pay expenses not covered by Medicare?

s you save for retirement, you probably also recognize the possibility of having to pay major health care costs in the future. However, you may not know how to plan for them. Every person’s situation will be different, but, according to a recent survey from Fidelity Investments, retirement will cost more than most people have planned for. For the last eight years, Fidelity has projected average retirement health care expenses for a couple (assuming that retirement begins at age 65 and that one spouse or partner lives about seven years longer than the other). In 2013, Fidelity estimated a couple retiring at age 65 would require about $220,000 to absorb those future costs. When Fidelity asked Americans aged 55-64 how much money they thought they would spend on health care in retirement, 48 percent of the

“Every person’s situation will be different, but, according to a recent survey from Fidelity Investments, retirement will cost more than most people have planned for.”

respondents figured they would need about $50,000 apiece, or about $100,000 per couple; that pales next to Fidelity’s projection. If you don’t save enough, since

Medicare premiums come out of Social Security benefits, your monthly Social Security payments could grow smaller. The greater your reliance on Social Security, the bigger the ensuing financial strain. So, do you have about $200,000 (after tax) saved up for the future? If you don’t, you have another compelling reason to save more money for retirement. Medicare, after all, will not pay for everything. In 2010, Employee Benefits Research Institute analyzed how much it did pay for, and it found that Medicare covered about 62 percent of retiree health care expenses. While private insurance picked up another 13 percent and military benefits or similar programs another 13 percent, that still left retirees on the hook for 12 percent out of pocket. Don’t let that 12 percent sneak up on you; some careful planning could make it a far more manageable cost.

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OCTOBER 2014

www.healthyandfitmagazine.com • Healthy & Fit

Acne? No problem!

How to get smooth, radiant skin

When combinations of skin care products and prescriptions may be needed, see the Doctor’s Approach medical team for an evaluation and personalized treatment plan to keep pores clear and skin smooth.

cne typically affects preteens, teenagers, or older adults. Hormonal changes occurring in puberty and in later adult years make acne more common during these ages. But mild bumps, stubborn pimples or even severely painful cysts often span adulthood. Whether it is blemishes, pimples, or zits that are difficult to cover up; or, razor bumps, blackheads, and red spots aggravated by daily shaving, acne commonly plagues daily life at any age. Throughout life, dead cells accumulate on the surface of the skin and clog pores. Bacteria become trapped in the clogged pores creating swelling, redness, and blemishes. Any products applied to the infected area should be suitable for acne, oily and normal combination skin with reliable ingredients that have been proven to work on acne. Here are a few routines and treatments to help keep acne under control: • Gently wash skin daily with an exfoliating cleanser • Keep hair clean and styled off the face, especially when exercising • Use oil free moisturizers and sunscreens in acne prone areas • Avoid skin products that clog pores • Try over the counter treatments that contain benzoyl peroxide, salicylic, and glycolic acids Doctor’s Approach offers a number of solutions to help combat mild, moderate, and severe acne. The Doctor’s Approach skin care products include the Anti-Acne Solution which balances the skin’s pH levels and kills acne causing bacteria. The Purifying Cleanser 1 uses Tea Tree Oil, Peppermint, and Salicylic Acid to refresh and cleanse skin. The Clay Mint Mask contains Kaolin clay to absorb excess oil, tighten pores, and help control acne breakouts. Our MedSpa offers treatments like microdermabrasion, facials, peels, laser and light therapy designed to help control acne.

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Doctor’s Approach

Doctor’s Approach Dermatology is a well-established, complete care medical and surgical dermatology practice. The practice has been known for providing excellence in care for 20 years in mid-Michigan and has a significant number of patients from all over the Midwest region. The Doctor’s Approach mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurturing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist and the only fellowship trained Mohs surgeon in the Lansing area.

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“With skin cancer in my family I cannot risk seeing a doctor who sees me as a number, Dr. Street cares. She and her staff listen and respect my concerns.” – Anonymous “I had squamous-cell carcinoma removed surgically from my scalp, and it went as well as it possibly could have. Dr. Street and her staff did a very professional job. I could not have asked for more.” – Ronald H “Excellent experience. I was seen on time. The care was personal and professional.” – Jean B.

2685 Jolly Road • Okemos, MI 48864 Office: 517.993.5900 DrsApproach.com

Fitness

Fueling for a marathon

Good training and proper nutrition can help you succeed! by Gina Kieleen

ovice and seasoned athletes alike are hitting the road to run marathons. Completing the 26.2 mile trek is no easy feat as it requires strength, endurance, and a rigorous training regimen… both running as well as in the kitchen. Think of your body as a car. Your car (your body) cannot run on empty and it works best when it’s properly fueled (when fed proper nutrition and hydration). “If you put the wrong type or not enough fuel in the engine, your car will not run well,” notes Casey Piercey, BS, RD with Spartan Performance at Michigan State University. “Good nutrition gives you more energy, improves your body composition and sets you apart from your competitors; whereas inadequate nutrition can lead to longer recovery, reduced performance and injury.” Megan Theuerkorn, RD, formerly of Haslett, Michigan has been running competitively for two years and has found this to be true. “During my first marathon training program, I was so tired and in agony after my long runs,” she said. “For my second marathon, I used my dietetics background to eat better. I couldn’t believe how quick my body could recover and I dropped more than 40 minutes from my first to second marathon.” It can be a process, getting your body to accept foods when working out. “You can train your body to eat just as you can train to run,” said Piercey. Each person is different, so it may take some experimenting to find what works best for you. “Nutrition and running was definitely trial and error for me and something I still work on,” said Theuerkorn. Piercey recommends foods that are easily digested, higher in carbohydrates, and lower in fats. “Liquids tend to be tolerated better so try smoothies with

yogurt, fruit and milk. Another common option is a peanut butter and jelly sandwich,” advises Piercey. Some prefer sports drinks, bananas, or to carry gels, hard candy, or gummy bears during their runs to give a jolt of carbohydrates along the way. Proper hydration is just as important as food. Piercey warns that dehydration

can lead to significant reductions in performance at a quicker rate than inadequate eating. “As little as a two percent decline in hydration can affect your body’s ability to regulate its temperature, get nutrients to your muscles or keep a steady heart rate.” Drinking two to three cups of water four hours before your run as well as four to eight ounces every 15-20 minutes during your event can help keep you hydrated. If the event is longer than 60 minutes or it’s a hot and humid day, Piercey recommends a sports drink to help

Healthy & Fit • www.healthyandfitmagazine.com

replace lost electrolytes. Replenishing after the workout or race is important too. To ensure you are getting enough fluids, weigh yourself before and after the workout. “For each pound lost, drink three cups of water,” said Piercey. Plan to fuel your body the day before the race. Drink plenty of fluids and have about 70 percent of your diet for the day be carbohydrates. Try to avoid alcohol or foods higher in fiber, such as cruciferous vegetables, fruits, or beans the day prior or morning of the race. After the race, eat a high-carbohydrate snack ranging from 100-400 calories immediately afterwards. This will not only help feed your muscles, but will help you stock up energy for your next run. Within 1-4 hours after the race, reward yourself with your favorite meal, as I’m sure your appetite will be ready…and you’ve deserved it! If your training slows down after the marathon, taper your eating as well. You may have gotten used to larger portions and you may feel extra hungry because your body is used to regular workouts. If you plan on continuing the training for another race, that can be just as big a trial. It’s hard for most people to follow a healthful eating pattern every day, but if you continue to run and train, proper nutrition continues to be important. “I’ve learned to make sacrifices either with my performance or my nutrition,” Theuerkorn said. “But, if I have a tough race, I make sure to keep everything in check to stay energized.” Piercey encourages her clients to maintain healthful habits. “If you limit large food groups or have extreme eating habits, it will make it harder to comply and can be eliminating important nutrients.” No matter the distance or how demanding your exercise is, don’t forget the role good nutrition can have on your success. As Piercey reminds us, “fail to prepare, prepare to fail”.

OCTOBER 2014

Seniors

Where did the time go? Make the most of what you have! by Tom Matt

ashington Irving wrote the short story “Rip Van Winkle” in 1819. It tells the tale of a man who falls asleep for twenty years, awakens and finds a completely changed world. In a way we boomers fall into this mystery, too: Where did the years go? We’ve given a lot of time to everyone including children, spouses and our parents. And we’ve spent time working, attending children’s after school events, professional organizations, classes and meetings. Late nights, early mornings: Do any of these sound familiar? Most of it was time well spent. The big question is, now what? Time to awaken and give to yourself ! For me it was becoming accountable. Admitting that my poor lifestyle choices were leading me down the path to self- destruction. The drinking, drugging, and eating

bad foods needed to end. Sobriety—it is sweet! Allow yourself to find the spark that enables your dreams, things you may have postponed or overlooked earlier in your life due to “busyness”! According to the nonprofit group Encore.org, as many as nine million people aged 44 to 70 are getting paid for work that combines their personal passion with a social purpose. Also an additional 31 million are interested in making the jump into “encore careers.” Our time has arrived to make the changes that facilitate our transition into our next phase of life, walking through the front door of the ‘Refirement Zone’. Here are some tips that helped me toward self-improvement and a happier life: • Create additional time by going to bed 10 minutes earlier and getting up five minutes earlier. This adds up.

BE SEEN!

• Make physical activities more important and fun. Stretch more. • Improve quality and length of sleep. • Eat more whole foods. • Drink more water, eliminate soda. • Know personal numbers such as blood pressure, triglycerides and cholesterol. • Make a “life gratitude list”. • Find mentors. • Stay sober. Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance”. For more information please visit his website at www.boomersrock.us

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www.healthyandfitmagazine.com • Healthy & Fit

Food of the month: Cauliflower

by Gina Keilen Try it! Cauliflower Breadsticks

What is it?

Cauliflower is a cruciferous vegetable related to broccoli, kale, and cabbage. Their heads (known as curds) are about 6” in diameter and are composed of undeveloped flower buds attached to a central stalk. Besides the common white variety, they can also be found in yellow or purple. Cauliflower is freshly available in Michigan from August through October.

How to select and store:

How to prepare:

All parts of the cauliflower are edible (the stems and leaves are good for adding to soup stocks). To cut cauliflower, trim any browned areas, remove their outer leaves, and slice the florets where they attach to the stalk. From there, cut them any size you want. Cauliflower can be eaten raw, boiled, steamed, roasted, or even pickled. It does have sulfuric characteristics that can give an off odor when cooked which can be minimized by shortening its cooking time.

A little here, a little there: • • •

Steam and mash it with season- ings to make mock mashed ‘potatoes’ Toss with oil, salt and pepper and oven roast until tender and they start to brown Shave and add to salads

What do you get from them?

Cauliflower is a source of Vitamin C, K, and B6. It is also a source of fiber and omega 3 fatty acids which can help with digestion and reduced inflammation.

Helpful hint

Do not cook cauliflower in an aluminum or iron pot. It can react with the cauliflower turning it a yellow or blue-green color. Adding lemon juice to the water can help prevent this.

WANT TO TRAIN LIKE AN ASTRONAUT? Are you as fit as an astronaut? MSU researchers (under the direction of Dr. Deborah Feltz) need exercise video game participants to bike like one. If you’re 35 – 60 years old and want to get paid to work out, contact us about participating in an exergame study. You can sign up for EITHER: Study I: 6 sessions over 6 days - You will receive $6 for each 45 min session and a “Training Like An Astronaut” t-shirt. Study II: 6 sessions each week for 24 weeks - You will receive $6.95 for every 45 min session (for a possible total of $1000) and a t-shirt. Location: MSU Campus-IM Sports Circle FIND MORE INFO OR SIGN-UP ONLINE TODAY AT: http://goo.gl/FR2zG5 or contact: Alison Ede at edealiso@msu.edu

Healthy & Fit • www.healthyandfitmagazine.com

REF L EXO L OGY

Look for cauliflower that is clean, a creamy color, and firm. Their curds should be compact without spots or dull colorings. Those surrounded by green leaves tend to be better protected and fresher. Store raw cauliflower in a paper or plastic bag in your fridge for up to one week, stem-side down.

Source: sparkpeople.com 1 head cauliflower 2 eggs 1 cup shredded mozzarella cheese 1 cup parmesan cheese 1 tsp Italian herb seasoning 1 tsp garlic powder Salt and pepper, to taste 2 Tbsp butter, melted 2 cloves garlic, finely minced 1/2 cup grated mozzarella cheese 1/2 cup grated parmesan cheese Marinara sauce Rinse cauliflower, remove outer leaves and separate into florets. Steam or roast until tender and then process in a food processor until a ‘rice’ texture. Let cool slightly before folding a towel around the cauliflower and squeezing out as much liquid as possible. Combine cauliflower with eggs, mozzarella and parmesan cheeses, Italian seasoning, garlic powder, salt, and pepper. Mix well. Transfer to a parchment-lined baking sheet and flatten mixture into a rectangle about ¼” thick. Bake at 450* for 15 minutes. Meanwhile, combine butter and garlic. Spread over baked bread and top with remaining cheeses. Bake another 5 minutes and then broil until cheese turns golden brown.

Learn

Reflexology Reflexology is good for everyone, and is proven effective for women with breast cancer undergoing chemotherapy.

Take one weekend, or continue classes to a certificate. Everyone is welcome! Continuing education credits (CE’s) are offered for Nurses and for Massage Therapists. Learn from Barbara A. Brower, who wrote the protocols for the National Institutes of Health grants awarded to MSU totaling $5.75 million dollars. Classes begin October 25-26th in East Lansing.

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Health

Caffeine (cont. from pg.12)

Foot reflexology

Relief for your athletic feet. by Barbara A. Brower

id you know that in each foot there are 26 bones that work perfectly allowing us to do the sports we love to do? It makes sense then that the care and comfort of our feet be a priority for us to continue for many years the sports we enjoy. Our feet have over 7,000 nerve endings in them. We’ve all heard the expression, “when your feet hurt, you hurt all over.” To a trained reflexologist where your feet hurt tells the story of your physical tension. Reflexology is science based, and we have reflexes in our feet that relate to every organ, gland or part of the body. By using a deep compression thumb crawl technique a reflexologist is able to disperse the granules or crystals that build up around the reflex. Reflexology stimulates circulation, and nerve and blood supply helping to normalize the function in that area.

Bunions reflect the shoulders and between the shoulder blades. If you have bunions you know that your shoulders have held stress for as long as you can remember. Do you have a high arch or a flat foot? Do you have calluses on your big toe or hammer toes, corns, cracks in the heels? All of these are indicators of body stress. Have I piqued your interest? To learn more about reflexology consider making an appointment. It will be a most relaxing and informative hour for your health! You can find a list of local reflexologists in our directory at branchreflexology.com. Barbara A. Brower is a nationally board certfied reflexologiest at the Branch Reflexology Institute, LLC. Reach her at (517) 349-5511 or at footnotesbb@comcaast.net

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attributed to energy shots/ drinks which have a much higher concentration of the drug. This super-packed beverage industry grew to $12.5 billion in 2012! Expanding at a fervent pace, sales are expected to almost double, to $21.5 bilion, by 2017. The major players are Red Bull, Monster, 5-Hour Energy and Rockstar. Not only are these accessible at nearly every convenience store and major retailer but they are even pumped into smoothies and alcoholic beverages, a shot or two at a time. I understand the late-night cocktail of choice among college partiers in our town is Jägermeister, Red Bull and Viagra. Can you image? Just say no! Don’t get your kids going on caffeine addiction. You may even want to curb your own habit to set a good example. A few days of headaches is a small price to pay to reclaim your natural sleep cycle, cut your grocery bill and improve your overall health.

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Fitness

Fall into fitness

Autumn is the perfect time to get outdoors. by Lisa Marie Metzler

he first hint of Autumn prompts an urge to turn on the oven and start filling the house with heavenly aromas. Apple crisp, caramel apples,mulled cider and everything pumpkin spiced usher in the fall season. It can also usher in winter weight. Take advantage of all the season has to offer and stay healthy and fit while you savor October! American Pickers The crisp fall air and brilliant blue skies against a backdrop of blazing colors makes apple picking one of the most enjoyable activities of the season. Michigan is one of the leading growers of apples in the United States. Cash in on this versatile and healthy fruit by picking your own. The average apple has about 80 calories and five grams of fiber. Picking them is easy, even for the kiddies because most orchards grow dwarf trees that are close to the ground. Choose apples that are bruise-free and firm. Apples ripen from the outside of the tree to the center. Don’t just yank the apple off. Roll the apple upwards off the branch and give a little twist; don’t pull straight away from the tree. Place them gently in your basket or tote. Store them in a cool and humid place and they will last for weeks. One bad apple does spoil the whole bunch, so eat or use the bruised ones and don’t store with the good ones. Some varieties like Red and Yellow Delicious don’t keep for long but varieties like Rome and Fuji do. Find a place to pick near you at upickmichigan.com. By the way, you’ll burn 200 calories an hour picking them. Fall Color Tour Who doesn’t love Michigan’s fall foliage? An afternoon on a hiking trail is one of the best ways to soak up the sun and beautiful colors. The only downside - it’s a short season so take advantage of it and burn up to 400 calories per hour while you can. There are plenty of hiking trails to choose from at Michigantrailmaps.com.

One of the most scenic and jaw dropping hikes is at the Sleeping Bear Dunes National Lakeshore. Carve out a weekend and head up. The Empire Bluff, Pyramid Point, Alligator Hill and Windy Moraine trails are all filled with blazing color. Each trail, with the exception of the Windy Moraine will eventually lead to a view of Lake Michigan from a high bluff. Windy Moraine overlooks the Glen Lakes which are gorgeous on their own merit. Once the leaves have fallen, you can torch calories by raking. An hour spent raking the leaves torches 264 calories. Other outdoor opportunities for enjoying the fall season and staying active are hitting a local corn maze. Burn 200 calories per hour while you’re trying to figure out how to get the heck out of the maze. Chop wood for your fireplace or to heat your home and burn 400 calories; splitting and stacking it can burn another 340 calories! Oktoberfest Oktoberfest is a 16-day festival held annually in Munich, Germany, during late September/early October. It’s time to celebrate all things Bavarian. There are a few Oktoberfest’s in Michigan and Old Town Lansing Oktoberfest is one of them. Beer, pretzels, sauerkraut, brats,

Healthy & Fit • www.healthyandfitmagazine.com

music and dancing are standard fare. Some of the healthier options are choosing a light beer (alternate with bottled water between beers), pretzels and sauerkraut. Sauerkraut is yummy and actually good for you. Fermented cabbage is low in fat and calories, plus boosts your immune system. Split a brat and heap on more sauerkraut. Pretzels - without all the sugary and fat toppings are good to munch on with your beer. After you’ve had your beer and pretzel, take part in some German polka dancing, you’ll dance off about 305 calories per hour. Candy Land You can’t mention activities in October and leave out trick or treating. Like many of us, you start buying candy mid September and it somehow vanishes before the 31st. Don’t buy any candy until a few days before and keep in a cupboard. Out of sight, out of mind. If possible, buy candy you don’t like so you won’t be as tempted to eat it. By all means, go trick or treating with the kiddies and have someone else hand out candy at your own home. The candy marathon, depending on terrain (the full size candy bars are always at the top of the hill) will zap at least 300 calories for the night.

OCTOBER 2014

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