Healthy & Fit Magazine October 2015

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

www.healthyandfitmagazine.com

OCTOBER 2015

WHAT’S YOUR ‘WHY?’ Focus on an end goal to keep on your fitness track!

ALSO INSIDE

BLABBERMOUTH!

Megan Merrill Giving back is a priority for this Springport teacher

A HEALTHY HALLOWEEN

Health smart options for trick-or-treating E ARE CELE W B 5 TING RA

Exercises designed to increase movement

200520 1

Holt dentist’s book empowers readers to achieve better health

MOVE MORE

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OCTOBER

Healthy & Fit Magazine

OCTOBER 2015 VOLUME 11: NO 7

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2015

A healthy Halloween

Encourage your kids to eat smart (and don’t overdo it!)

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PUBLISHER’S PERSPECTIVE 6 SUCCESS! 10 FIT BITS 12 COVER PHOTO BY ERICA SPENCER

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New book empowers readers

BlabberMouth! is written to help you take charge of your health.

Generational leadership

Here’s your chance to make positive change.

Reading to children

How to transition when routines change.

Treating people not symptoms

Osteopathic medicine can make a difference.

Tips for aphasia communication

Proper support can help ease frustration.

What’s your trigger?

Learn more about what’s holding you back so you can move forward.

Healthy & Fit • www.healthyandfitmagazine.com

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You don’t know squat ...

... unless there are goblet squats in your workout routine.

A mom and role model

Megan Merrill finds time to be a mom, teacher, volunteer and coach.

To achieve goals you need a ‘why’

Focus on end goals when it comes to fitness.

Are you stuck mentally?

Neurofeedback may help.

Quick breakfast ideas for kids

Make life easier in the morning with these tips!

Back to school health

Make sure your child’s spine is protected.

OCTOBER 2015

A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

I

People watching at a resort pool

enjoy people watching. I put this activity up there with some of my favorite things to do to pass the time. Over the years I have noticed that, no matter where I do my watching, I find groups of people demonstrating the same type of behavior. It’s fun to come up with new categories reflecting the similar traits.

This edition of people watching (my last column about this topic documented people behavior in grocery stores) takes place at the public resort pool. I recently went on vacation to Universal Studios and Islands of Adventures in Orlando. My family stayed at the Hard Rock Hotel and had plenty of time to check out the hotel’s pool. (For my review of the property, check out my story online at healthyandfitmagazine.com.)

To those looking for observations on people at the pool, here you go: The regulars. At least they look like they’ve been there before; they seem to know all the secrets. They’ve commandeered the best recliners. They’re set up in the best spot. They have the attention of the wait staff and they just look like they belong. I bet they got up early in the day to establish their presence.

I’m always impressed. My focus is the amusement parks; I plan to be on site all day long. The hotel pool is an added bonus. For this group, it looks like the pool was their destination. Good for them!

The regulars’ behavior implies: I’m on vacation so I have adopted relaxed standards. I’ll do what I want. All care of style, decorum or dress is cast to the wind. These people splash in the pool, spread out into everyone’s personal space. They’re loud and they don’t care. Put my shirt on when I’m walking around? No sir. I’m on a vacation. Bartender! A drink!

The dozers. On any warm, sunny day, there are lots of dozers. My family exhibits this behavior. The dozers find their spot, establish themselves on loungers, apply the sunscreen and promptly fall asleep. If they’re like my family, they’ll sleep for a long time. When they awake, they’re amazed at the time, and confused at where they are.

I’m the opposite of the dozers. I’m a shade finder. There are a few of us. I’m usually inside, in the air conditioning watching, or have some sort of roof over my head. I’m close to the pool so I can be there if needed, but I prefer not sweating in the sun. It doesn’t hurt to be close to the bar, either.

And finally …

Whose kids are these?!?! There are always a few families who have a combination of the above personalities, and who (regrettably) have young kids that run amok. There’s no attempt to define personal space for the kids and as long as the parents can hear their kids, and know they’re somewhere on the property, all is well. Unless you’re next to those kids. Then it’s a long, long day.

All in all, it’s a vacation. It’s fun to get away. I’m sure people could look at me and make several assumptions based on my mannerisms. I’m sure they do.

It’s all part of the experience.

Enjoy the issue!

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Healthy & Fit • www.healthyandfitmagazine.com

S.P.A.

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman

CONTRIBUTORS 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 Conklin

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author. Her e-mail: susan@drsusanmaples.com.

Nichole M. Tilma, CMP

Nichole serves as the executive director for the Conquest Health and Fitness Foundation. For more information visit chffoundation.com.

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517.599.5169 Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations.

This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit 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 2015

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Fit Features CO DY MO RRISON Cody Morrison, 24, of Lansing, knows how to live a healthy lifestyle. Morrison works at Dart Container, but is going to school at night to become a police officer. He said he’s become more disciplined than ever with his training and diet. “I feel the need to work out to keep myself healthy,” he said. “When I become a police officer, I want to be able to chase bad guys, or jump a fence. I feel the need to work out as a de-stressing tool as well. Exercise makes everything better, and when you are in the zone, there is nothing else like it.” He said he combines cardiovascular and CrossFit movements for most of his workouts. No matter how hard he exercises, he said he feels the pressure to cheat on his diet. “My diet is pretty clean,” he said. “I really take pride in my body and my health, so I watch what I eat more than most people. I feel the need to cheat almost daily. Working in an office setting, food is always available. The struggle is to avoid overindulging.” His advice for others: “Eat healthy, but have some balance in your life,” he said. “Be able to go out and have a great time with friends/ family, and then be able to get up and go get your work done in the gym.”

T HE DYE R S Babe Dyer, 43, of Eaton Rapids, has been dancing most her life as a way to keep her mind happy and body healthy. “Dancing allows me to work out and enjoy expressing myself through music,” she said. “It also teaches discipline, commitment, self-esteem, and many more life lessons. I’ve danced since I was 3. My parents thought it would be a good activity for me. Little did they know it would become such a big part of my life! I can’t imagine my life without it. It’s my passion and I enjoy teaching kids and passing that passion onto them.” The mother of three is a dance teacher at Lisa’s Island Dance Centre, in Eaton Rapids, and her children, Skyler, 22, Brody, 17 and Brean,12, see the benefits, too. “I’ve danced since I was 6,” Skyler said. “My mom got me into tap and at first I wasn’t sure if I’d like it, but the older I got the more I did like it and I continue to dance while I’m going to college. My favorite style is tap. I’ve done hip hop but my heart belongs to the taps! I only take a 45 minute class a week.” Brody’s favorite style is hip hop. “It’s mostly because of the music and the ability to put my style in the movement. I take a 45 minute class a week,” he said. “I’m an athlete. I play high school football, I wrestle, and play golf.

I also like to play other sports just for fun. To be competitive you have to be in shape and healthy.” Brean likes ballet. “I dance every day of the week after school and have rehearsal on the weekends,” she said. “Dance is so much fun you don’t even know you’re exercising!

You also learn life lessons and make lots of friends. So do whatever makes you happy as a fitness program.” Babe said she’s proud of her kids and loves the time they spend together. “Dance is a great fitness activity and you don’t have to be the best to do it. Any movement is better than none, and it’s a great time too.”

EMILY BARTLETT

Photo by Powless Brothers Photography

Emily Bartlett, 22, of Mason, works at Mason State Bank by day. When work ends and on weekends, however, it’s a good bet you’ll find her on the open road, or in a pool, working on improving her endurance for triathlons. She is currently training for the October 11 Ironman Louisville in Kentucky. “Working out is a natural, essential part of living,” she said. “Our bodies were designed to move and be active. When I work out I feel better. I am in a better mood at home and at work. I use it for stress release and I sleep better at night. My training schedule has to complement my work and school schedule.” That means alternating days for the three disciplines of a triathlon (swimming, running and cycling) and making sure to eat healthy. “I eat all of the time,” Bartlett said. “Sometimes I think my body is a lean, mean, food eating machine. It’s a good thing my mom likes to cook because I am younger and need more carbs in my diet for fast burning energy.” To make sure she stays motivated, she works out with a partner. She said it helps her stay accountable. “Having a training partner is a great asset,” she said. “My partner holds me accountable and I hold her accountable. My training is worth so much more than just the cost of the race. Over the past eight months I have learned so much about me as a person. I am finding my inner strength and self worth along with learning so much about others who are training and sharing their stories. It is so rewarding. Yes, training 80+ hours a week for a race that will be run and done is crazy, but I get to live in those 80+ hours and it is worth so much more.”

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 2015

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Success!

Kristin Benson Tired of how she looked and felt, Kristin Benson, of Mason, decided she needed a change. After enrolling in a local diet program, and educating herself on how to eat healthy, she made great strides in building her new body. Benson, 40, dropped 40 pounds and has gained a new confidence and attitude that is perfect for her new lifestyle. Here is her story: Why did you decide to change your lifestyle? I never had a weight prob-

lem until I had children and started getting older. I realized I was not able to continue eating anything and everything I wanted without seeing a negative impact on my body.

The turning point was when I got on the scale one day and saw a number that I had not seen since I was nine months pregnant with my son.

After!

for myself – to feel better and look better, but also, or my fiancé and children. I wanted to make them proud. Now that I know (and my body knows) the right foods to eat along with portion control, I plan to continue to lose at least 10-15 more pounds and maintain this weight for the rest of my life. I no longer crave the junk foods that I once did and knowing how hard I worked to

What was your plan to become healthy? I enrolled in the Nutrimost

program. I had tried every diet imaginable and failed. I needed a program that was going to hold me accountable on a regular basis and show me quick weight loss results. I was at a point in my life that I had turned 40, was feeling depressed and had no energy. I was eating all the wrong things and using food as my constant entertainment; living to eat, not eating to live. I hated shopping because it was no fun trying on size 14 pants and 1X shirts. I just looked in the mirror and was horrified at what I had allowed myself to become physically. Exercising, especially running, had become almost impossible as I was carrying so much extra weight.

It was very discouraging.

Before!

Kristin Benson Before: 180 lbs After: 149 lbs.

Height: 5’7”

What kind of challenges did you face? The biggest challenge I faced

during the program was ensuring I consumed the allotted calories per day. Once I did though, I simply was not hungry. I was also a diet soda drinker. I was drinking about a case a day. With this program, I was able to quit drinking soda completely. That, in itself, was an amazing accomplishment that I never thought would be possible. By the end of the program I was able to begin running again. My fiancé and I ran in a half marathon this past September, which I never would have dreamed of doing even three months ago!

What’s your life like now? I love

going shopping and buying size 4

10

achieve this outcome is my motivation to keep the weight off for good!

What’s your advice for others? My ad-

vice to others is to take one day at a time: baby steps. Never get discouraged or feel you are “too heavy” to pants and medium tops which I never even begin to lose weight. It is mind thought would happen again! I also over matter. What do you have to enjoy the compliments I get from lose other than weight? There will be friends, family and co-workers. I days that you may not lose anything have a constant smile on my face. I or even gain a little, but take each wanted to lose the weight, not only day as a new day.

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 2015

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1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI jumping from one headache medication to ow women suffer from effects. Call today. We may be able to help tyline, a medication often prescribed for the the next. Here’s what I hear... you live a normal, pain-free life again. spinal adjustments withofheadache tements like… treatment severe tensionpatients. headache pain.

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since childhood.” the neck and pain into

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Call today. We may be able to help y

Fit Bits Hop to bed A University of California, Berkley study found that people who regularly exercise and experience a sense of awe with all things have lower levels of pro inflammatory cytokines (proteins that mess with your immunity and also raise risks of arthritis, depression and heart disease). Simple wonders of nature, a good song, poignant picture or vista that leaves us breathless will have long-term benefits if we stop and experience them.

Say goodbye to all or nothing All or nothing usually sets us up for failure. Tell anyone that they can’t have something and they want it even more. It’s all about moderation. Check out these suggestions and give one or all a go.

Zap it: If you’re really craving something sweet, try warming up a protein bar for about 15 seconds. It will invoke that warm and cozy feeling you get when you eat a freshly baked pie. Protein bars will typically be lower in calories (check the label) than a piece of pie or other decadent dessert. Bonus, the protein in the bar will help you feel fuller and satisfied longer than the empty calories of a dessert.

Just say yes: Depriving yourself of your favorites; whether it’s bacon, ice cream or pizza isn’t necessary if you’re trying to shed a few pounds. In fact, your desire for it will likely increase when you try to completely swear it off and you’ll overeat. Try this instead – eat the food but only serve yourself the equivalent of four mouthfuls. Chew each bite 15-20 times and savor it.

Less is truly more.

Sweet bites: If the sugary and fat filled pumpkin spice coffee drinks became your addiction, it’s time to wean yourself off. Grab a regular cup of coffee and have a brownie bite or one doughnut hole. This will still satisfy your sweet tooth with fewer calories.

Snack right, sleep thru the night Refined or sugary carbs cause blood sugar to spike but drops can produce reactive hypoglycemia, which leaves us foggy or irritable two to three hours after eating. When blood glucose dips too low during the night it causes the release of hormones like adrenaline and glucagon that can trigger nighttime awakenings. Snack on complex carbs and protein. Think whole-grain cereal with milk, or an apple with peanut butter 30-40 minutes before bed. These snacks will ensure a steady release of glucose that protect against waking up.

Pizza, only better Swap out greasy take-out for a fun family time of healthier pizza making.

English muffin: Top whole-wheat English muffin halves with pizza sauce, part-skim mozzarella lean turkey, chicken or beef and veggies. Bake at 350 degrees for about five minutes.

Pitzas: Use whole-wheat pita rounds and spread on basil pesto or pizza sauce. Add a low-fat cheese and veggies. Bake at 350 degrees for 15-20 minutes.

Breakfast pizza: Top whole-wheat pizza crust with scrambled eggs, chopped baby spinach, lean ham and low-fat cheese. Bake in the oven for two minutes or until cheese melts.

12

Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2015

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Health

New book empowers readers

BlabberMouth! is written to help you take control of your health. by Tim Kissman

W

hen it comes to empowering people to take charge of their health for the better, Dr. Susan Maples isn’t shy about sharing what she knows. She’ll tell anyone, anywhere and at any time.

Hence the title of her new book: BlabberMouth! 77 Secrets Only Your Mouth Can Tell You To Live a Healthier, Happier, Sexier Life.

“I’ve attached myself to a purpose much bigger than me,” Maples said. “I’m focused on the health care crisis. This

book was written to help people take charge of their own lives, so they don’t need health care, or sick care. My quest is to help people take charge of their lives.”

The 318-page book is written as a reference guide, in sections with topics that range from subjects like Tooth Decay, Disease and Death, The Oral Accomplice to the Top 5 Killers to Sexual Health and Satisfaction. Each section is divided into chapters where Maples shares personal experiences from patients, secrets about how your mouth can reveal more serious health issues, as well as checklists to make positive changes.

Take chapped lips for example. It may be more than just dry lips. Her secret in chapter 29 called Chapped Lips: Not So Sexy, is: “Chapped lips can be a symptom of many diseases, from diabetes to autoimmune disease like Kawasaki 14

disease and Sjorgen’s syndrome. Consult your physician immediately if you notice additional symptoms.”

“The books talks about the issues that are hard to talk about with our friends and family,” she said. “Dentists have a really growing role. Dentists have regular six months preventative appointments scheduled. We have a relationship with the public where they feel what they are getting is preventive care. In some cases it is. We could be using that visit to help prevent other systemic diseases. My purpose is to make a bigger difference.”

She said she hopes to have patients ask their dentist about the topics, and ultimately take care of themselves. The book is written in a conversational tone

Healthy & Fit • www.healthyandfitmagazine.com

that anyone can understand. It’s complete with diagrams and suggestions on how to become healthy.

“There aren’t any other books like this out there,” she said. “My team helped me come up with many of the personal stories and put this publication together.

I had fun learning and writing. I’m pleased with how it turned out.”

Maples’ dental practice is located in Holt. She travels the country as a speaker and educator and is a regular contributor to Healthy & Fit Magazine.

The book is available at blabbermouthbooks.com and amazon.com. You can also purchase the book at Dr. Maples’ office in Holt. Her web site is drsusanmaples.com.

OCTOBER 2015

Boomers

Generational leadership

Here’s your chance to make positive change. by Tom Matt

I

n the book Sacred Hoops Phil Jackson writes, “creating a successful team...is essentially a spiritual act. It requires the individuals involved to surrender their self-interest for the greater good so the whole adds up to more than the sum of its parts.”

I am learning, through the blessing of interviewing very smart people on the radio talk show, that the most successful people are always the most reflective and giving.

That becoming a self-reflective person requires an individual to surrender the ‘I’ mentality and live the ‘We’ lifestyle. Self reflection leads to self-improvement and incremental change.

I love this and want to become better at this!

To make a positive change in others’ lives I must focus on the community, the younger generations and communicate that desire by sharing my own positivity toward life. There is no other way!

My great friend Dr. Debbie Heiser, a

OCTOBER 2015

“I think the teaching profession contributes more to the future of our society than any other single profession.”

-John Wooden psychologist from New York and regular on the radio program calls it ‘Generativity.’ where the mindset becomes guiding the next generation toward self-improvement through optimism and experience sharing. I can begin each day with the thought of providing better service, outlooks, happiness, vision and lead by example. In essence make a difference in others lives so they can pull from my positive energy and share it with others.

When the positive energy is abundant, optimism is boundless. I am smiling and cheerful and eyes are alive

with the juice of life, the potential for Generativity is unlimited. Using my experience as a MiddleLiving adult is all about teaching and leading, sharing the experiences that I have lived through so others can have a better life.

We all can improve the world by: • Mentoring and coaching • Opening ourselves to new ideas • Connecting and networking • Focusing on giving back • Realizing that we all can add value to the world, if we try!

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.

www.healthyandfitmagazine.com • Healthy & Fit

15

Mind

Reading to children

How to transition when routines change. by Cynthia Logan

W

e all know that it’s good to read to your children when they are little. It is good for their minds and helps them learn to become good readers. It also helps to settle them down to fall asleep at night. But what happens at bedtime when they get to the age where they, or we, think they are too old to be read to anymore? At what age does this occur?

Usually around eleven or twelve.

Suddenly children are left to fall asleep without the routine, and left with their own thoughts. Many children and adults have trouble falling asleep at night this way. Parents hate for their children to fall asleep watching TV, but how many adults do this? Using educational DVD’s or shows could be permissible.

It really isn’t fair to children to just take the reading away and leave them with nothing. Often parents don’t realize that the children are having problems falling

hours before bedtime:

“Before you stop the reading routine, be sure to discuss this with your child.” asleep until months or years down the road after they have quit reading to them.

What is a good solution? You could set up a device that will play audio books or soothing music for them. Many children have their own phones and audio books can be downloaded for them.

If you could persuade your child to read, they could read until they fall asleep. It is important though, for adults and children, to avoid these things two

1. Strenuous activity 2. Eating or drinking 3. Active movies 4. Active music

Additionally, before you stop the reading routine, be sure to discuss this with your child. If they no longer want you sitting on their bed reading to them you could read to them outside of the bedroom. Often children like you to tell them stories of when you were little or to tell them stories of other relatives. It is important to calm them and make them feel safe before they fall asleep.

Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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Health

Treating the whole patient

MSU’s Osteopathic Manipulative Medicine is here to help. by Dr. Vincent Cipolla

O

steopathic medicine possesses several tenets that help to define its philosophy. Among these tenets are: The body is a unit of mind, body and spirit. The body possesses self-regulatory mechanisms, and the body has an inherent capacity to heal.

It is with an understanding of these that we base our manipulative treatment. When treating the Osteopathic physician treats the whole person and not just body parts, the goal of treatment is to identify the problem and not just treat symptoms.

An analogy would be the orchestra (the body) that is playing out of synchrony. The conductor (the physician) helps to get all the players to function together to perform a beautiful symphony (health). Knowledge of general medical principles

18

“The Osteopathic physician treats the whole person and not just body parts, the goal of treatment is to identify the problem and not just treat symptoms.” plus advanced training in the normal function of the musculoskeletal system allows us to provide the best

Healthy & Fit • www.healthyandfitmagazine.com

care for our patients. Neuromusculoskeletal Medicine clinicians treat more than just back pain.

Many conditions may influence our musculoskeletal system and its proper function.

Stomach distress, sinusitis, headache, breathing problems, arm and leg pain are among numerous conditions that manipulation has the potential to help.

OMM clinicians care about getting people better in a timely and effective manner. We listen to our patients; we evaluate, and we care. We treat people and not just symptoms.

Written by Dr. Vincent Cipolla, Department of Osteopathic Manipulative Medicine at MSU College of Osteopathic Medicine.

OCTOBER 2015

Health

Tips for aphasia communication

Proper support can help ease frustration. by Rosemarie Roberts

A

phasia is a communication disorder resulting from damage to the parts of the brain involved with language. It is most often caused by stroke, though brain tumors, traumatic brain injury, and progressive neurological disorders may also cause aphasia. Aphasia can affect a person’s ability to use words and/or understand words, read and write, but aphasia does not affect intelligence.

Individuals with aphasia will tell you about the feelings of isolation and frustration that they experience due to their communication challenges. With proper support from communication partners, much of this frustration can be eased.

Tips to communicate with a person who has aphasia ( from ASHA.org): • Get the person’s attention before you start speaking.

• Maintain eye contact and watch the person’s body language and use of gesture.

• Minimize or eliminate background noise (TV, radio, other people).

“With proper support from communication partners, much of this frustration can be eased.”

• Keep your voice at a normal level. Do not speak loudly unless the person asks you to do so.

• Keep communication simple, but adult. Don’t “talk down” to the person with aphasia.

• Simplify your sentences and emphasize key words.

• Reduce your rate of speech.

• Give the individual time to speak. Resist the urge to finish sentences or offer words.

• Communicate with drawings, gestures, writing, and facial expressions in addition to speech.

• Encourage the person to use drawings, gestures, and writing.

• Use “yes” and “no” questions rather than open-ended questions.

• Praise all attempts to speak and downplay any errors.

• Avoid insisting that each word be produced perfectly.

• Engage in normal activities whenever possible.

• Encourage independence and avoid being overprotective.

Rosemarie Roberts is a speech-language pathologist at Hope Network Neuro Rehabilitation Center in East Lansing. Reach her at 517.332.1616.

OCTOBER 2015

www.healthyandfitmagazine.com • Healthy & Fit

19

Fitness

What’s your trigger?

Learn more about what’s holding you back so you can move forward. by Sue Huggett

R

ecently I was reluctantly sent on a journey by my doctor to help determine why I was constantly not feeling well. Despite my efforts to lead a healthy lifestyle, I was experiencing the following symptoms on a daily basis: fatigue, lethargy, inability to concentrate or focus on tasks, stomach cramps, nausea, disorientation/fog brain and irritability.

One week prior to my doctor’s appointment, I unknowingly ran a red light, not realizing it until I was in the middle of the intersection.

I was hoping to have my thyroid medicine “tweaked” only to be given an elimination/detox diet. “A what diet?” was my first reaction.

I had always eaten healthy, or so I thought. My diet consisted of whole wheat breads, grains, fruits and vegetables and the occasional junk food splurge and I have been a runner and working out since I was 15 years old. I was frustrated that I still felt horrible

“A trigger can be defined as something that sets in motion a course of events.” on a daily basis.

The purpose of this diet was to eliminate addictive, inflammatory foods and foods commonly known to cause allergies. Twenty one days of eliminating these types of foods would detox my body of harmful chemicals and allow a period of healing.

I was instructed to eliminate: tree nuts, caffeine, alcohol, dairy, wheat, grains, chocolate and sugar in any form.

After the twenty one day period, I was allowed to add single-ingredient foods back into my diet every three days.

I was instructed to record any reactions to the foods re–introduced

BE SEEN!

into my diet. Throughout out my journey as I struggled to eliminate these foods, that I soon realized I was addicted to, I discovered the meaning of a trigger.

According to the Weight Watchers Research Department, a trigger can be defined as something that sets in motion a course of events. The following are recognized as the three most common triggers:

TRIGGER FOODS A trigger food is a specific food that sets off a course of overeating where control is lost. The most common trigger foods are calorie-dense, highly palatable foods that are often combinations of sugar and fat or fat and salt.

TRIGGER FEELINGS A trigger feeling is an emotion, good or bad, that sets off a period of overeating.

Continued on page 29

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OCTOBER 2015

Fitness

You don’t know squat ...

... unless there are goblet squats in your workout routine. by Justin Grinnell

T

he goblet squat is an incredible exercise that was popularized by legendary strength coach, Dan John. He has also popularized the saying “If it’s important, do it every day. If it’s not important, don’t do it at all.”

Wrestling champion, Dan Gable, also popularized this saying. Their advice has resonated with me since 2006 and I have used this term as part of my training and nutrition philosophy.

So, how does this advice apply to the goblet squat? We all need to squat in some way, shape or form each day.

You can lose the ability to squat as you age, which can hinder you from performing some of the most basic daily tasks.

Performing just the basic body weight squat requires a lot of good movement to happen for it to take place. You need good foot mechanics, ankle mobility, strong quadriceps, good hip mobility, functional glute contraction, strong lumbar erectors, lumbopelvic stability, strong thoracic extenders and some good coordination to put this all together in one movement. As you can see, there is a lot that goes into a squatting pattern.

If you are someone that can squat correctly with no pain already, awesome! If you are not someone who can squat correctly, you need to consider doing so now. If you don’t use it, you lose it.

The mechanical characteristics that I described above will erode overtime if you don’t squat. This can also affect other movements such as walking, running and picking up objects. Luckily for everyone this erosion of movement quality can be prevented.

Building flexibility, strength and coordination can be difficult, but maintaining these qualities is much easier. If you goblet squat everyday, you will maintain the ability to squat for years to come.

This will require you to grab a weight (not that heavy), and perform 5-10 full range of motion goblet squats each day. Yes, each day, or at least 5 days per week. Think of it just liking brushing your teeth. If you skip a day, you will be able to tell the difference with your teeth. If you skip a day with the goblet squat, your body will know.

Keep in mind that the goblet squat can have a strength purpose as well as a movement quality purpose. In this case we are using it to improve movement quality. A weight that is just enough will do. Typically 10-30 pounds for women and 20-50 pounds for men depending on ability.

It is imperative that you perform this exercise correctly. Please use this guide to help you get started.

Use a dumbbell or kettlebell and tuck it into the upper chest • Keep your elbows in tight • Place your feet slightly wider than shoulder width apart with a 0-30 degrees of foot flare • Pull yourself down into the squat slowly • Push your knees out to the sides and have your elbows track inside the knees • Push all the weight of your body through the heels • Keep your chest up.

OCTOBER 2015

START HERE

FINISH HERE

www.healthyandfitmagazine.com • Healthy & Fit

21

On the cover

A mom and a role model Megan Merrill finds the time to be a mom, teacher, volunteer, coach and runner.

S

pringport High School Agriscience teacher Megan Merrill, 35, is busy. When she’s not raising two young children, being an advisor for Future Farmers of America or coaching cross country, she runs. And competes in races. A lot of races. She’s the October 2015 cover personality. Here’s her interview:

How long have you been competing in races? I have been racing for the past

five years and have averaged 30 races a year for the past three years. My favorite race is the triathlon because when I transition to the next portion of the race I am rejuvenated by the change and it recharges me for that portion. I also like to think of the three disciplines with

Why do you work out? I

enjoy being physically and mentally healthy and I believe that working out helps to achieve both.

What is your typical workout like? I love to run

all year round, so my typical workout is a 5K race that supports a local charity or a run around our country block. With my love of triathlons, in the summer I train by swimming at Prairie Lake or in our family pond. I like to bike on our country roads, too. When it gets colder I swim at the Eaton Rapids Middle School pool or the Charlotte Aquatic Center. My stationary bike is always set up in the basement.

How is your diet? I start my

day with a smoothie, made with spinach or kale, blueberries, greek yogurt, juice, and local honey. For added protein I like a hard-boiled egg. I normally pack a lunch for school and fruit for my afterschool snack. We eat a well-balanced dinner with meat that is grown locally.

Do you ever have a cheat day? I believe that life is about balance and if cheating means having dessert once in a while, then yes. Maintaining a healthy regimen is easier than starting over again, so I try to maintain by balancing sweets with an extra mile or two or watching my calories when I am too busy to get a workout in.

22

their own separate challenges to overcome. The swim is my favorite because I grew up on Lake Michigan and have always felt at home in the water.

What are some of your future goals?

My personal future goal is that I want longevity in my ability to race. I look up to guys like Harrison Hensley, who runs more than 50 races a year, and is 90 years old. I want to be able to do that.

My goal for my family and other people,

Healthy & Fit • www.healthyandfitmagazine.com

in my life is to help them to be healthy.

For my children I try to be a good role model, for my family and friends to offer encouragement, and for my students to be a leader and coach to help them accomplish their goals.

You’re very active in the community. Why?

I love my Springport community. I enjoy instructing students about agricultural and natural resource careers, supervising student agricultural projects, operating the school greenhouse which donated 1,100 pounds of produce to the local food pantry this year, and coaching students in leadership contests. Our program thrives because of the community. I am also active with the Springport Area Growth Association, our FFA Alumni Chapter, and at the state-level with the Michigan Association of Agriscience Educators.

With my love of running and nutrition I have coached GirlsQuest teams in the past and this year will be coaching our high school cross country team with Tom Dyer. For the past seven years I have organized a race in our community, called the Awesome Run, named after a teacher/friend who passed away to encourage people to be healthy and active. I believe it is important to lead by example and to bring others along with you; I enjoy serving my community and re-inventing my career with new projects that encourage others to live a healthy and balanced lifestyle.

What kind of advice do you have for others? Find a buddy. Everything is more

fun when you have someone to share it with even if you can’t always get together for a run. Using apps or social media to connect your workouts can be just as rewarding.

OCTOBER 2015

Fitness

To achieve goals, you need a ‘why’ Focus on end goals when it comes to fitness. by Jason McCammon

Y

ou have good intentions to nail that New Year’s resolution, yet it didn’t happen this year… again. You join that gym all excited, but stopped going months ago. Did that same thing a couple years ago and a few years before that. You got super pumped when you joined that “weight loss challenge” at work.

You started out guns blazing, lost a few pounds, felt better. Then life got in the way and you gained the weight back. What about that great routine you had going? Getting up early. Knocking out those workouts.

Felt great! But then you tweaked your back and after taking some time off those DVD’s are just collecting another layer of dust in the cabinet.

We have all been here. Some of us too many times to remember, or we are too embarrassed to admit. Well, what gives?! Why is it so easy to start, but hard to finish or continue?

Simple: It’s the “why,” not the “what.” Why is the most

“For most important things in your life, we have an answer ready to go.

We know WHY we are doing almost every activity in life.” important question you could ever ask yourself when considering doing anything. Why go to college? To earn more money to have a better life and provide for your family. Why go to work? To put food on the table and a roof over your family’s head. Why go on vacation? To spend the money you made at work, at the job you got because you went to college.

See, for most important things in your life, we have an answer ready to go. We know WHY we are doing almost every activity in life. So, why don’t we have super concrete, bullet proof “why’s” for improving our health and fitness? Probably because you haven’t asked “why” in the right way.

Humor me. Take a pen and paper and about 10 minutes… fine, do it on your phone… but, not while you are driving.

Think of the top three health and fitness goals you want to accomplish. Doesn’t matter what they are, from shedding 25 pounds to tackling a four point, 15,000 foot climb in the Sierra-Nevada’s. Once you have them listed do the most important part: Next to each goal, list a minimum of five reasons or “why’s” this goal is impor-

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23

Autumn skin care

F

What you can do to heal your skin for fall’s beauty and beyond. by Dr. Marcy Street

all is finally here! Bring on the pumpkin spice lattes, football, cozy sweaters and boots and all the cool air comfort foods we’ve been missing all summer. The air is crisp and has a distinctive fragrance only found in the magnificent. colorful Michigan autumn. Indeed, fall is not without its charms but what about you? Is your skin dry, spotted and aged like the falling leaves? Is summer clinging to your appearance? If so, it’s time to un-do the summer damage.

Brown spots, unlike selfies on the beach, are not a cute memory of the months past. Studies show that irregular pigment prematurely ages the skin as much or more than the wrinkles themselves. Also the brown spots may be atypical. Schedule a body exam to be sure new and existing spots are benign. Once you are screened and you know these are

okay, we can look into photo rejuvenation like IPL (intense pulsed light) to target and destroy the pigmentation. Chemical peels can also be a safe and effective post summer clean up treatment. Both are aimed to clear and smooth the complexion. Be sure to use a hydroquinone bleaching cream like the Doctor’s Approach lightening fade cream or Active C’s Mela-D cream with kojic acid to treat at home. Don’t forget a sunscreen daily to prevent further darkening of any spots.

Right now is a great time to start the laser treatments that are best performed when you’re not exposed to the sun. Laser resurfacing for lines and wrinkles, laser hair removal and IPL for pigmentation and spider veins are all more safely performed when the skin hasn’t received sun exposure for about four weeks.

Another bonus for starting laser treatments now would be having plenty of time for healing and getting that great

result before the busy holiday season.

Throughout summer we are likely trying to combat excess oil production and shine caused by humidity. Re-think your product routine in the fall. With dryer months moving in, consider swapping out drying ingredients like salicylic acid to a gentle creamy or exfoliating cleanser.

Add a moisturizer with essential oils like our skin nurturing cream for extra hydration. The same thing goes with hair care products. Some of us struggle to achieve volume in the summer and we don’t need any extra moisture, but usually all of us need to hydrate our locks in the cooler months.

With a little TLC, you can un-do summer damage to keep your skin and hair healthy and youthful for years to come. Harvest a custom take home care routine and you will FALL in love with your skin all over!

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Mind

Are you stuck mentally?

Neurofeedback may help. by Gretchen Morse

F

or years, Margaret had wanted to re-arrange her bedroom, and froze at anything beyond a thought about doing it.

Steve had a panic attack after a mistake that jeopardized his company, but the panic continued even after the issue at his company was fixed.

What do Margaret and Steve have in common? They were “stuck” in patterns that were not working for them: Margaret had gradually disengaged from her active life, and Steve received shocking news that made it difficult for him to withstand day-to-day stressors, anymore.

Both Margaret and Steve’s nervous systems had started running their lives, making it difficult for them to manage much but the uncomfortable symptoms they had inside. Eventually, both of them turned to Neurofeedback, for help.

Neurofeedback measures the electrical rhythms in our brain, just as an EKG measures your heart rate and heart rhythms. Trained clinicians can

26

“Neurofeedback is becoming increasingly known by doctors and therapists as a way to balance the nervous system.” use information about heart or brain rhythms to help understand symptoms, and to develop a therapeutic plan. For example, in Margaret’s case, the brain rhythms in the front of her head were too slow, which made sense with her sadness and lack of motivation.

In subsequent sessions, she learned to engage faster rhythms in her brain with the visual “feedback” provided by the Neurofeedback, which alerted her when her brain naturally made higher frequencies. She gradually found herself feeling better, and – she rearranged her bedroom!

Steve’s brain was being dominated by excessively fast rhythms, and so

Healthy & Fit • www.healthyandfitmagazine.com

Neurofeedback was used to help teach his brain to settle into slower, more restful rhythms. Steve became calmer, and was able to focus his energy on building his company, instead of managing his symptoms.

He still has a split-second panic reaction at certain things, but it does not escalate.

Neurofeedback is becoming increasingly known by doctors and therapists as a way to balance the nervous system and help a wide range of cognitive, physical and emotional symptoms.

It reinforces and trains positive changes, making it a safe and long-lasting option for getting “un-stuck”!

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

OCTOBER 2015

Kids

Quick breakfast ideas for kids Make life easier in the morning with these tips! by Cindy Bjorkquist

B

reakfast is the most important meal of the day, but also the one that’s most often skipped.

The hustle and bustle of chaotic mornings during the school year means trying to get kids dressed and ready for school, pack lunches, catch the bus and get yourself to work on time - all things that make breakfast an easy meal to miss.

Sending your kid off to school with a full belly is important because it provides them with the energy they need to concentrate in the classroom and prevents that mid-morning slump.

Children who eat breakfast perform much better in their school work and have more energy throughout the day for physical activities. Eating breakfast consistently even helps children maintain a healthy weight. .

Breakfast doesn’t have to be another morning chore. It can be a quick and easy step to integrate into your morning routine.

Skip the usual sugary cereal and give kids healthier choices with options that are probably already in your kitchen.

Focus on providing kids a balanced breakfast that contains protein, nutrients, healthy fats and carbohydrates. A balanced breakfast keeps kids fuller longer.

Here are 5 quick and easy breakfast ideas to get the day off to a healthy and tasty start:

BANANA SANDWICH Swap a high fat, high calorie egg, bacon and cheese sandwich for a much healthier fruit counterpart. Slice a banana right down the middle, in half. Spread peanut butter or almond butter on both halves of the banana for added protein. Squeeze half a tablespoon of honey onto each banana slice. Sprinkle nuts of your choice, raisons or trail mix on top of the honey for a good source of fiber.

BREAKFAST POPSICLES Popsicles for breakfast, just think how easy that will be to sell to your kids! Mix low-fat yogurt of your choice (use Greek yogurt for an extra boost of protein, to stay full longer) into a bowl with your favorite fruit. Poor mix into a Popsicle container and place in freezer overnight. In the morning you’ll have a nutritious OCTOBER 2015

breakfast kids will love and can even enjoy on the go!

FRUIT AND YOGURT SMOOTHIE Begin by placing yogurt in a blender and adding a generous helping of your favorite fruit, or multiple fruits for added flavor. Add in one cup of ice and blend. Add extra ice as preferred. It’s a quick morning favorite your kids will love.

FRUIT AND YOGURT PARFAIT Pretty layers of yogurt, granola and fruit in a bowl or cup will make your kids think they’re eating dessert, not breakfast. A parfait gives kids the calcium and energy boost they need to start the school day. Like many of these recipes, it’s also easily portable for a child to take to school in a hurry.

ENGLISH-MUFFIN EGG PIZZAS First popsicles, now pizza? Kid-friendly names often make new recipes more

appealing to young, picky eaters. Skip the fast food version and make a healthy breakfast muffin in minutes. Hard boil eggs the night before to shave off prep time in the morning. Toast a whole grain English muffin, drizzle with olive oil and top each side with tomato and hardboiled egg slices, followed by a sprinkle of mozzarella cheese. This fun breakfast gives kids the carbohydrates and protein they need to get through the day.

And remember mom and dad while making these tasty breakfasts dishes for the kids. Not only do parents serve as role models for their kids when it comes to eating, we also benefit greatly by starting our day off with a healthy breakfast too.

Cindy Bjorkquist is director of Health and Wellness Programs at Blue Cross Blue Shield of Michigan. For more information and tips to improve your family’s health, visit AHealthierMichigan.org.

www.healthyandfitmagazine.com • Healthy & Fit

27

Kids

Back to school health

Make sure your child’s spine is protected. by Dr. Denise Rassel

S

pines tend to take the stage when choosing new back packs! Studies prove the link between asymmetries in the spine and organ tissue health. Sports, new back packs, and sitting in class increase the stress load and can contribute to poor health outcomes whether symptoms are present or not. Every one of these spinal stressors interact with the nervous system and health of the spine.

The spine is not just a stack of hard bones to help stand up straight! Research from one of the most well-respected medical journals in the world explains that when a spine is not moving correctly or in the proper position, a cascade of health pathways are triggered in the nervous system.

This, known as vertebral subluxation, predisposes a child or adult to a plethora of visceral chronic diseases as well as the progressive condition called Scoliosis.

Scoliosis is a condition where the spine becomes increasingly curved. Scoliosis is very Continued on next page

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Healthy & Fit • www.healthyandfitmagazine.com

OCTOBER 2015

Spine (continued from page 28) dangerous to organ function as it progresses.

The cause of scoliosis often relates more to nerve dysfunction from gentle trauma’s rather than genetics.

A 2000 study showed that any subtle changes to the spine puts stress into the nervous system and sets the stage for curves to be formed often without symptoms. The biggest obstacle in preventing or treating scoliosis is detection.

Understanding the development of scoliosis empowers parents with purpose when seeking a Chiropractor. Vertebral Subluxations are common and can even be found among infants after birth. Subluxation interferes with the nervous system but is detectable and correctable.

Children going back to school should serve as a reminder for families to have a spinal check-up by a Chiropractor to handle preventable conditions for a full abundant life!

Triggers (continued from page 20) TRIGGER ENVIRONMENTS A trigger

environment is a specific situation or place that sets off a period of overeating in a habitual way.

Triggers can be applied to other vices in our lives such as alcohol, tobacco use, watching television, gaming, gambling or _______ (insert your vice). Today’s American culture encourages society to overindulge 365 days a year: holidays, sporting events, vacations, birthdays, weddings, anniversaries, thirsty Thursday, Fridays….you get the picture.

I feel great now that I’ve identified and eliminated foods that I’m sensitive to. I encourage you to enjoy life more fully, discover your possible triggers this week. Keep a journal to determine, situations, foods or feelings that may trigger unhealthy behavior.

Enjoy your journey!

Sue Huggett, Associate Executive Director, YMCA of Lansing

Dr. Denise Rassel is the owner of Rassel-Daigneault Family Chiropractic. Reach her at (517) 336-8880 or www.achiro.net

“I

♥

Why? (continued from page 23)

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tant to you. The best example is a weight loss goal.

So, you want to lose weight, huh?

Why??? If you don’t have sound, excusefree reasons why you must make this change you might as well not even start. To lose weight just “because” is not good enough. To lose weight just so you look better is okay, but still not deep enough. How do you feel being overweight? What limits do you have being over-weight? What does accomplishing this goal do for your life?

An interesting observation: people who sit still for long periods of time only seem to move when they become uncomfortable. It’s these uncomfortable reasons why – uncomfortable because they are hard to admit and may be tied to a lot of emotion – that helps you not only seek change, but keep change.

This works really well for our clients, so give this a shot and I would love to hear your feedback on how it worked for you.

Jason McCammon, B.S., NFPTCPT, is president of I.Q.FIT Fitness & Wellness Center.

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www.healthyandfitmagazine.com • Healthy & Fit

29

Kids

How to plan a healthy Halloween Encourage your kids to eat smart. by Nichole Tilma

H

ealthy and Halloween are two words that do not usually coincide with each other. Since it’s a high season for candy, it can also be a frustrating time for parents who encourage kids to eat healthy foods and make sweets a limited part of a balanced and nutritious diet.

The National Retail Federation (NRF) forecasts total Halloween spending—including candy, costumes, and decorations—to come in at $7.4 billion this year.

That 7.4 billion dollars includes 2 billion dollars for Halloween candy and 350 million dollars for pet Halloween costumes.

The scary facts • Kids consume up to 7,000 calories on Halloween (the same as 13 Big Macs!)

• The average trick-or-treater consumes about three cups of sugar- equivalent to 220 sugar packets • Kids would need to trick or treat for 180 miles (60 hours) to burn 30

off what they eat • 68 percent of candy goes in the mouths of parents

*fresh fruits are very nutritious but they are no longer safe options. Remember that individually wrapped items are best.

When trick-or-treaters ring your doorbell, what will you give them?

Try nutritious, tasty foods and non-food options that promote physical activity.

Set a good example for your own children and the neighborhood kids by passing out healthy treats.

Don’t send your children out on an empty stomach. Make sure they eat a good healthy meal beforehand to reduce the urge to snack.

Clemson Cooperative Extension suggests the following healthy alternatives for snacks.

Treats to promote activity bouncy ball

Healthy trick-or-treat alternatives • Mini bottles of water, snack packets of dried fruit, baked pretzels, nuts and seeds trail mix, packages of low-fat crackers with cheese or peanut butter filling • Golf fisher crackers

Healthy & Fit • www.healthyandfitmagazine.com

• Jump rope • Sidewalk chalk for drawing hopscotch or foursquare game, beanbag for hacky sack, bubbles Conquest Health and Fitness Foundation is trying a new twist this year to help celebrate a healthy Halloween at Eastwood Towne Center on Tuesday, October 27 from 4 to 6 p.m. In addition to trick-or-treating, there will be several activities including games and prizes.

Get your steps in and have some fun. It’s so much more than candy.

Nichole M. Tilma, CMP, is the director of membership and marketing for the Country Club of Lansing. She also serves as the executive director for the Conquest Health and Fitness Foundation. For more information visit chffoundation.com.

OCTOBER 2015

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