healthyandfitmagazine.com OCTOBER 2016
AN OLYMPIC ATHLETE SHARES HIS
TRAINING Scott Abramouski Personal trainer and CEO of Reach Higher Nutrition wants to improve your state of health
TIPS ALSO INSIDE:
STIR-THE-POT
Dust off the exercise ball and build up your core
REJECT RETIREMENT
ES CIP ES! RE RECIPDE ER YOURS INSI AD NEED TAIL RE WE DE
Have a plan and shift into a new gear when it’s time
PUT DOWN THE PHONE! Ideas on how to keep your kids from staring at their devices
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OCTOBER
Healthy & Fit Magazine
OCTOBER 2016 VOLUME 12: NO 7
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How to train like an Olympian
Get in the right mindset and go after your goal.
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13
21
16
PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER
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Fit Bits
Foods to increase your iron intake, three sneaky bloat offenders and more!
Trainer turns to business
Scott Abramouski is the CEO of Reach Higher Nutrition.
What’s in your toothpaste?
An FDA chemical banned from soap stays in toothpaste.
It’s time to Stir-the-Pot
This exercise ball workout is great for your core.
Beyond fitness with Bikram Yoga
A regular fitness routine can improve mental health.
Healthy & Fit • www.healthyandfitmagazine.com
18 19 20 21 22
The heart, body and mind connection
Part III: Learn how to connect with others.
Neck tension?
Try these techniques to help alleviate tension.
Rejecting retirement
It’s time to have a plan and shift into your second act.
Reader’s Recipes
Our newest feature starts with homemade yogurt.
They’re always on the phone
Tips to help your kids disconnect from technology.
OCTOBER 2016
Why Haven’t Fibromyalgia Sufferers Been Told These Facts? If you are suffering from fibromyalgia, you CAN find relief. Do you feel like every drop of energy is drained from your body and most days you just hurt all over? Does going to the bathroom feel like a ten- mile hike? Even after numerous tests with your doctor, do they say “we can’t find anything wrong ?” You are not alone. Six million Americans suffer from the effects of fibromyalgia. But the sad fact is most of them have been told they’re crazy, lazy, or just depressed.
DO YOU EXPERIENCE ANY OF THE FOLLOWING? • • • • •
Aching all over Disturbed sleep Tender points in the neck, spine, shoulders and hips Recurring headaches Fatigue & Stiffness
“You’ve Been Everywhere, Tried Everything, And You’re Still Suffering” Maybe your doctor doesn’t even think fibromyalgia is a real disease, but you know it is.You suffer with it every day. One fibromyalgia patient said it like this… “I am so tired of the guilt of not being able to keep my house the way I like or fix dinner for my husband all the time. With the girls and the meds and pain I can barely just get that done, let alone clean and cook dinner most days.” Another said…“For people who take good health for granted, it’s hard to imagine a condition that makes simple tasks great tests of will and determination.” Fibromyalgia is often called the invisible disease.You look fine on the surface, but underneath you’re often exhausted and in excruciating pain. I’m Dr. Denise Rassel. Over the past 16 years, Dr. Jean-Guy and I have helped hundreds of fibromyalgia patients feel better and live healthier, more joyful lives. The more patients I helped get better, the more I realized that… No One Should Have To Suffer The Way You Do. I’ve made it my mission in practice to help those suffering with chronic pain like you. Because of this, I’m running a special “Fibromyalgia Evaluation.” Until October 31, $49 will
get you all the services that normally costs new patients $320:
If you’re suffering from fibromyalgia, learn what clinical studies show was “among the most effective treatment.”
Call before 10/31 and you will receive: • An in-depth consultation about your health and well-being where we will listen…really listen to the details of your unique situation. • A complete neuromuscular skeletal examination so we can find the problem. • A full set of specialized x-rays to determine if a spinal problem is contributing to your pain or symptoms… (NOTE:These would normally cost you at least $200). • A thorough analysis of your exam and x-ray findings where we’ll map out your plan to being pain free. We will provide answers to all your most probing questions about fibromyalgia. Finally, A Proven Solution For Fibromyalgia Pain Numerous studies have shown the benefits of chiropractic care in fibromyalgia patients. Dr. Frederick Wolfe, a well-known investigator of fibromyalgia and clinical professor at the University of Kansas School of Medicine, ran a study on fibromyalgia. He asked patients to indicate drug or alternative treatments that best relieved their pain. Dr. Wolfe found that changes in lifestyle worked better than drugs and stated “Chiropractic treatment also scored among the most effective measures.” Another study examined the effectiveness of chiropractic in relieving fibromyalgia symptoms. After just a few chiropractic treatments, fibromyalgia patients suffered from less pain and fatigue, and actually enjoyed better sleep. (JMPT 2000)
By working together, we can customize a treatment plan just for you. And best of all, there will be… No Harmful Drugs, No Uncertain Procedures, And No Intimidation. Internally you can sense that certain areas of your body aren’t as they should be. Healing those areas will give you more energy, less pain, and a better life!
Phone: 517-336-8880 Call anytime between 9am & 6pm Monday through Friday and tell the receptionist you’d like to come in for the Special Fibromyalgia Evaluation before October 31, 2016 You have little 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 on our schedule. Our office is called Rassel-Daigneault Family Chiropractic and we have TWO convenient locations: Frandor/ Lansing and Okemos. Sincerely, Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.
For Many, There Is Hope. You Just Need The Right Plan. Imagine how great you could feel without your constant fatigue and nagging pains. Imagine waking up each morning, jumping out of bed, and enjoying the day…no more waking up and feeling like you got hit by a truck. Imagine not having to take handfuls of pain pills that haven’t helped and can have side effects. Imagine what it would be like to finally have hope again. To have a doctor finally tell you what’s wrong and what you can do to help yourself feel better.
P.S. What Will Your Fibromyalgia Pain Feel Like One Month From Today? Call today. Frandor/Lansing: (517) 336-8880 Across from FRANDOR, next to Wendy’s. 537 N Clippert St. Okemos: (517) 349-2740 Corner of Hamilton & Dobie Rd. 4650 Dobie Rd. Okemos *Insurance restrictions may apply. Cannot be combined with Medicare/Medicaid.
A TITLE OF
PUBLISHER PERSPECTIVE BY TIM KISSMAN
tim@healthyandfitmagazine.com
I
Chess is keeping my brain busy
remember a time when I would sit down and play chess quite often. I’d study chess problems, play postal chess via postcards against other enthusiasts, and challenge everyone I knew to game after game. As a result, I was getting pretty good at the game. That was years ago. As my life and interests expanded, chess kind of fell off my radar. My chess interest/expertise peaked during my college and early marriage years, when I could keep the chessboard set up at all times. Then we started our family and moved to our first home; had our second daughter and built/ moved into our current home. Life took a toll on my chess game. I remember having to hide the board and pieces from the curious hands of my toddlers. It made for some tough games when you had to make sure your pieces were in the right spot before your next move. Eventually the game was just put away. I know you’re asking Why is he writing about chess in a health and fitness magazine? Right? What does this have to do with anything? It’s because I’m playing again! I found out one of my friends is a stud at the game and we’ve started playing postal chess via texts. Talk about coming a long way. I’ve started playing against my dad, too. It’s fun to rekindle that part of me. But why write about it? It’s because I like the game. When I’m focused on the board I find myself in a good state of mind. I’m at peace. I see the board, think of the moves and time seems to slip by. I like the strategy, the simplicity of the pieces and the endless outcomes. I like winning, too, but those games are hard to come by right now. I see people all the time using adult coloring books and playing specially designed games to boost mental capacity. Health professionals talk constantly about meditation and how it can help keep the mind sharp. For me, chess does both. Health is for the mind and body. I’m challenged by this game. It forces me to slow down and think. I’m naturally a big picture thinker. It’s the way I’m programmed. With chess, I’m forced to think big and small at the same time. It puts my brain in a different zone and I like it. So here’s to chess. Here’s to keeping my brain sharp and working on my health while playing a game I like. I’m struggling to find my mojo from the early years, but it’s still somewhere inside my head, rattling around. I just have to find it. And I will. Enjoy the issue!
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Healthy & Fit • www.healthyandfitmagazine.com
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 of BlabberMouth. Her e-mail: susan@drsusanmaples.com.
Tom Matt
Tom is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network. For more information visit www.boomersrock.us
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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.
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Fit Bits by Lisa Marie Metzler This new combo equals happiness It’s no secret that meditation and exercise on their own foster a feel-good mentality but what happens when you combine the two? A recent small study conducted by Rutgers University scientists may have the answer. A study of 52 men and women was conducted, including 22 who were diagnosed with depression. The results, published in Translational Psychiatry, found when the people who were diagnosed with depression tried 30 minutes of focused attention meditation followed by 30 minutes of moderate exercise, twice a week for eight weeks, they experienced a 40 percent reduction in depressive symptoms. Even the participants who weren’t diagnosed with depression felt happier after the 8 weeks. More research is needed but it certainly wouldn’t hurt to try a few minutes of mindfulness before taking a yoga class or heading out for a run. What to do about your pits? I’m not referring to the sweaty pits after a workout, but the avocado pits we toss in the trash after we scoop out the creamy goodness. You may want to start saving those pits for smoothies. Nutritional folklore has been touting the benefits for years but the verdict is still out as to whether the seeds are safe for human consumption. As stated in a 2013 research study by Pennsylvania State University, “although the currently available data is promising, for most indications, it remains very preliminary and further studies are needed.”What we do know is that avocado seeds may improve conditions such as hypertension, inflammatory conditions and diabetes. Avocado pits are also full of antioxidants and all kinds of healthy bonus stuff. They contain soluble fiber, which will make your gut happy. The high fiber in pits also makes you feel satisfied and curbs cravings. And they contain nutrients like calcium, magnesium and potassium. So how do you get pit powder? If you have a high-powered blender you can add the pit with your usual smoothie ingredients. If not, use a food processor to grind into a fine powder. Note: the powder on its own has a bitter taste, so pair it with strong flavors. You may want to use half the powder on your trial run and see how it suits your taste buds.
Easy to digest pre-workout foods Eating before exercise is a good idea but eating too much leaves undigested food in your tummy which leads to unpleasant side effects like a tummy ache, nausea or cramping. All you really need is 200-300 hundred calories before you hit the spin class. Try one of these options 30-45 minutes before class. • Whole wheat toast with nut butter and ½ a banana • A cup of Greek yogurt with trail mix • A bowl of oatmeal and 2 eggs • Whole wheat toast with mashed avocado on top • Half-cup cottage cheese topped with fruit
DIY muscle relief A frozen bag of peas doesn’t cover a swollen ankle or a banged up knee very well. Make your own gel-pack by filling a zip-top bag with one part rubbing alcohol and three parts water. Seal the bag and place in a second bag for durability. Freeze for four hours. The gel pack will conform to your body better than a bag of frozen peas or ice.
Fit Features Michelle Goss, 41, of Mason , took advantage of a work-b shape. Goss is a certifie ased fitness group to d public accountant and partner with Plante & Moran get back in the help of the Michigan Athletic Club, a fitness , PLLC. With program The workouts were a shock to Goss. “I still remember was developed at her workplace. ridiculously sore my body felt. I had soreness in places the first week of classes and how “I actually had to strateg ically plan when I was going I didn’t even know existed,” she said. up and down from my chair was so painful. After to get up from my desk since getting and I could start to feel the first week, the pain my body changing. I was slowly subsided hooked!” Goss has three has always been at a premiu children, so time personal fitness and health m. “After having three kids and a pretty deman ding good opportunity to make was always on the back burner,” she said. “I decide career, my a d this was a lifestyl e change . ” Her back on junk foods and diet has changed drastic focuses on lean meats ally. She’s cut and veggies when she food consumption on the can. “I track all of my MyFitnessPal app to help think I would be human hold me accountable,” she if I didn’t admit to consta said. “I don’t ntly However, small snacks throug feeling the urge to cheat on my diet. hout the day help me conqu has the energy to shoot er my cravings.” She said baskets with her kids and she now keep “Fitness can be contag ious once your family memb up with their demanding schedules. success and the related ers and friends begin to happiness that comes witness your with it,” she said. “I never run a 5K, and now I am dreamed I would signed up to run my first half marathon in May. an understatement, but Nervous would be I am excited for my next fitness challenge.”
We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:
tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com
CHA RLE S FRIT Z
Charles Fritz, 40, of DeWitt , decided to turn his life around and get health y after dealing with divorce and cancer . “I was out of shape 10 years ago, going through a divorce and was diagnosed with cancer,” he said. “Working out and runnin g has changed all aspects of my life for the kept me healthy and happy, better. It has and allowed me to meet wonderful people and friends along the way.” Fritz, who is adjuster for Auto-Owners a catastrophe Insurance, runs two to four days per week, lifting almost every day. “This keeps me in shape to run at least one marathon per week, along with other races,” he said. “I like to stay healthy and be there for my two boys.” His advice for others: “Set goals for food and exercise and stick to them,” he said. “Once you reach your goals, reevaluate and start again. The feeling of accomplishm ent and the health benefits of exercise and eating right are amazing.”
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MIC HEL LE GOS S
HAN NAH LIVE RMO RE Since running the Boston Marathon in outpatient 2013, when terrorists set clinical therapist, plans off on that killed three civilian explosions running the May 7 Tulip Time Race in s and injured Hollan d, where organizers are more than 200 others creatin , Hannah a “Bosto Livermore has been n Strong” running group g dealing with help her to post traumatic stress syndro complete the race. She’s slowly nearing finish lines of races. me when working her way back to qualify ing Instead of for the Boston letting the fear stop the Marathon again. “Since avid distance the 2013 runner, Livermore, Boston Marath on, I have 30, of Grand only participated in two to Rapids, has been three races using training each year; none of and therapy to which I actually c o n t i n u e raced,” she said. running, finish “The Tulip Time races and deal Race Committee with the terrible efforts in creating actions a Boston Strong that occurred group that literally infamous brought day. tears “In the three to my eyes. years Because of my since Boston, the panic discomfort in attacks typically confronting these occurred during difficult feelings races associated with while approaching the my trauma, I finish line,” she have very mixed said. “Recently, feelings about h o w e v e r , participating because in the run. I I’ve been pushing am grateful for myself, the I’ve generous started experiencing support, excited panic attacks to be a part of such a great even during training runs. event While I can and terrifie finally say my discipline d at what emotions might and passion are arise! My goal is to race in returning, I feel completely both the betrayed by 5k and the 10k, and I plan to my body when my anxiety finish sets in. My the run strong strength vanishes and and confident.” Read fear The Okemos native, who takes over.” her complete interview online works as an healthyandfit at magazine.com
We need Fit Features! Have someone in mind who might We’d like to hear from you. be a good Fit Feature? Call us at (517) 599-5169 or e-mail tim@healthyan dfitmagazine.com. Healthy & Fit • www.h ealthyandfitmagazine. com
MARCH 2016
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OCTOBER 2016
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Cover
Trainer turns to business
Scott Abramouski is the CEO of Reach Higher Nutrition.
S
cott Abramouski, 27, of Lansing, a certified personal trainer with a kinesiology degree from Michigan State, is adding another title to his name: CEO. Abramouski is a co-founder of Reach Higher Nutrition, a supplement company that is positioned to fill the common deficiencies in the everyday diet. “The transition from personal training to being one of the founders and CEO of Reach Higher Nutrition has been pretty easy,” he said. “On the training floor you always have to bring your A game. Clients are putting their trust and faith in you, as well as their hard earned money. Even though some days may be difficult, you always need to put one foot forward. You use the same principle to run a company, no matter the size. People depend on you and there is no time to be lazy or lose sight of the goal at hand.” If his workout ethic is any indication, his company will be just fine. Abramous-
ki exercises several times a week, making sure to mix strength training with high intensity workouts. He said his favorite machine is the Airdyne Bike, and he loves to do pull-ups. He said his diet, as well as that of his clients, often is the biggest challenge. “I could live on coffee and sunflower seed butter, but that’s not going to keep me healthy. I tell my clients to eat organic, cage-free, grass-fed products
when they can. People need to think of diet with a more simplified mind set, and just try to have a colorful plate.” He said he reads to keep abreast of the best eating practices, which also helped when launching his new business. He indicated that his products are different because there is no other combination of these amino acids on the market today. “Amino acids are the building blocks of life. Foods offered today are often lacking essential items that were once available,” he said. He called attention to two products currently offered at Reach Higher Nutrition: State of Mind and State of Sleep. State of Mind is a proprietary blend designed to fill common deficiencies in the everyday diet. This supplement will help decrease anxiety, prevent cravings, increase energy, and improve overall well-being. State of Sleep is a proprietary blend designed to help you achieve restful sleep. Want to know more? Check out his site at reachhighernutrition.com.
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Healthy & Fit • www.healthyandfitmagazine.com
OCTOBER 2016
Fitness
How to train like an Olympian
Get in the mindset and start to work towards your goal. by Sean O’Brien
B
eing an Olympic caliber athlete means training every day, usually for several hours and sometimes for the majority of the day. When I was training for the Olympic Trials in Track and Field, a really hard day might look like this: Wake up; eat breakfast; do a warm-up jog of two to four miles; go through active stretching; drills, and strides; do a workout such as a tempo run; cool down; eat food; stretch and foam rolling; rest for a few hours at home; warm up for a second workout, such as 9X300m on the track at race pace with a 100m rest running slowly cooling down a couple miles; eat a little food; do a strength training session in the weight room; ice bath or massage; eat dinner; do some more stretching and foam rolling and then bedtime. Recover Easy days are much easier than what I just listed; just an hour or so of work. So people used to ask why I didn’t just work a part-time job. It’s because when you’re trying to recover from the type of workout you’re routinely doing, you need to be fully resting. Nothing physically hard, nothing mentally hard, just rest. A lot of terrible TV while lying on the floor and foam rolling. I know athletes that disagree and say that they need the stimulation, but I’ve known a lot of Olympians and I’ve definitely observed that they tend to be of the fully resting variety. Eating right is also very important, but it’s more about eating enough, making sure the macro portions are approximately enough and getting enough nutrients/diversity. After that, it’s just fuel when you’re working that much and that hard. Most of the Olympians I’ve known did not have a great diet: They ate a ton of food for rebuilding and have an amazing metabolism. Focus My coach once told me that I should consider every single thing I did over the course of a day and ask myself “Is this going to help me make an Olympic team?” If the answer was no then I shouldn’t do it. I loved skiing and rock OCTOBER 2016
climbing and they are great for improving your overall health, but would they make me faster? No. So as much as I loved them, for a decade I did them very sparsely and only during offseason training. Keep it fun For all my writing so far about focus and effort, I do think you can want it too badly. Looking back at my career I think that’s one problem I had and I know other elite athletes who say the same thing. It kept me up at night, it made me overly nervous for races. Early in my career I had more fun with it and didn’t worry as much. Later in my career I knew time was short and I had to make the most of it. It became a job and as much as I loved it, I also dreaded it a little bit. You have to keep it fun.
Find your gift As much as people like to pretend otherwise it’s extremely hard to beat natural talent. If anyone works hard they can improve immensely, but in some case it will just not be enough. Finding something that you are naturally gifted in can take you a long way if you’re also willing to do the work. A sub-four minute miler and 4 time Div 1 All-American, Sean spent 8 years of his life training for the 2004 and 2008 Olympic Trials but fell just short. He said it was still a hell of a ride! He has coached track and field at the collegiate level and has provided strength training for several Olympians.
www.healthyandfitmagazine.com • Healthy & Fit
11
Teeth
What’s in your toothpaste?
An FDA chemical banned from soap stays in toothpaste. by Dr. Susan Maples
T
he New York Times just published an article alerting the public that the FDA just banned the anti-bacterial chemical Triclosan from soap. There is some evidence that it poses risks of causing cancer as well as reproductive and developmental toxicity. So why was Triclosan not banned from Colgate Total toothpaste, which claims to help reduce plaque and gingivitis? For now the FDA let this slide, which seems confusing since anything contained in a toothpaste absorbs through the gums into the bloodstream and what isn’t spit out is partially swallowed. If this chemical poses bodily danger to our skin, it doesn’t seem we want it in our mouths! The fact of the matter is we’re moving away from massive bug-killing
all together. That’s part of the reason Triclosan is not allowed in soap anymore. Over-sanitizing our skin, food, drink, dishes, clothing, etc. has resulted in lower natural immunity and created “super bugs”—bacteria that are resistant to our arsenal of antibiotics. Now there’s a population threat we can be worried about! How do you select a toothpaste? The first rule of thumb is, know what’s in it. Remember that everything you you put in your mouth is potentially absorbed or swallowed so be conservative. The best selling toothpastes, containing a laundry list of what they can do for you, would not be my choice. Many people are sensitive to the strong flavoring or other additives and get more gum inflammation than help. Plus, the whitening claims just don’t pan out. In the case of your paste perhaps less is more.
n a s u . r D S and
s e l p a M
D .D.S
But don’t forget fluoride. It’s the single most important ingredient because fluoride molecules absorb into the porous tubules of the teeth and help protect them from acid erosion and decay. Sadly, our commercial food supply is acidic (to fend off bacteria growth on the grocery store shelf), our most popular beverages are almost as acidic as stomach acid, and then there is stomach acid (reflux) itself—which is all too common. If you want help personalizing your choice, ask your dentist or hygienist to help you learn just what you need in a toothpaste—and no more than that. Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Reach her at susan@drsusanmaples.com.
Personalized dentistry for a lifetime of health. We are a cradle-to-grave, total wellness dental practice, advocating for health, energy and stability for the whole family!
drsusanmaples.com | 517.694.0353 | 2101 N. Aurelius Road | Holt, MI. | 48842
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Healthy & Fit • www.healthyandfitmagazine.com
OCTOBER 2016
Fitness
It’s time to Stir-the-Pot
This exercise ball workout is great for your core. by Justin Grinnell
W
hen I first started as a trainer, the exercise ball (also known as a physioball, Yoga ball, Swiss ball, and stability ball), was hot on the scene. Bodybuilding and step aerobics workouts were still in full-strength, but functional training was on the rise. Many fitness professionals held the exercise ball in high regard, claiming that it would do everything from increasing balance to increasing the amount of muscle fibers that were activated during an exercise. As time went on, many trainers overused the exercise ball and made more outrageous claims. It soon fell out of favor for other workouts. But don’t worry! The deflated exercise ball sitting in your basement still holds a lot of value when it comes to core training. This is where it can be utilized optimally to produce the best benefits. My favorite exercise for the exercise ball is called Stir-the-Pot. World-renowned spine specialist Stuart McGill recently referred to the Stir-the Pot exercise as the best core exercise that you can do. Try it once and you will start to see why. It’s hard; make that really hard! That’s because it combines two elements that leave your abs toasted: instability and dynamic movement. This combo allows you to work your rectus abdominus (a.k.a. six-pack muscles), obliques and all the muscles that help stabilize your spine from just about every direction. If you are looking to improve your core strength to improve performance and keep your lower-back healthy, try this exercise.
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2
How To Stir-the-Pot Assume a plank position on a stability ball. Brace your abs, tuck your pelvis and contract your glutes. Make sure your spine is in a neutral position. From there you simply move your arms in a circular motion maintaining a rock solid position the whole time. There should be as minimal movement in the lumbar spine as possible. If you have to widen your stance in order to do so, then do it. Conversely, if you want to make it more challenging, narrow your stance. Start with small circular motions and build up to larger motions as you improve. If performing the circular motion is too hard, simply hold the plank position for up to 60-seconds (photo 3), and work up to the actual stir-the-pot motion.
OCTOBER 2016
3 www.healthyandfitmagazine.com • Healthy & Fit
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Yoga
Beyond fitness with Bikram Yoga Pain relief, better race times, focus and rehabilitation. by Ann Chrapkiewicz
T
Renee Knake, 42 of East Lansing, MI, and Houston, TX
he Bikram method of hatha yoga is The Original Hot Yoga and is one of very few yoga practices that retains an authentic lineage of teachers who are trained in a specific, therapeutic, Indian tradition. The method and teachers are found around the world at non-franchised, locallyowned, independent yoga schools; Bikram Yoga Capital Area is mid-Michigan’s only school in the lineage. Every regular student has an amazing story to share which demonstrates the benefits of this yoga. Here are just two from Greater Lansing. Ann Chrapkiewicz, owner and senior teacher (over 4000 hours experience), teaches daily and has taught over 4500 students since 2004. She is accepting men and women of all ages who are motivated to make lasting improvements in their physical, mental, emotional, and interpersonal health. New students may start with private intake consultations or group classes, and lower heat classes are offered. A two-month, five-daya-week program is recommended for beginners who would like to see significant, lasting results in their overall health and well-being.
“In my early 20s, I started having significant lower back pain. I took anti-inflammatories, did physical therapy, and strengthened my abs, but I would still have incidents when I would just turn the wrong way, and I would have major pain, sometimes so debilitating I could not get out of bed. Since I started Bikram Yoga regularly three years ago, I have had no major pain and no longer need physical therapy. “I also run half marathons, and what Bikram Yoga has done for my running is hard to believe. Around three years ago, I trained for the Traverse City Bayshore Half Marathon with long runs. In that race, I was running 10-minute miles. This past year, I didn’t do any long runs or training; I did Bikram Yoga several days per week instead. And when I ran the Austin Half Marathon, I ran 9-minute miles. I was shocked! I wouldn’t have believed it if I hadn’t seen the reported times. Plus, I was not nearly as sore after the race.”
Kate Rendi, 22 MSU Class of 2016 “I played three sports in high school and was very active. When I was 17 I was diagnosed with Hodgkins Lymphoma and underwent intense treatment, including six months of chemotherapy, one month of radiation, and three reconstructive surgeries to my leg. Plus lots of steroid treatments. Because of all of this, I have damage to the bones and nerves in my legs and cannot do impact or contact sports. I basically wrote off exercise. “I had taken lots of yoga classes while I was in college, but it always seemed to be about looking around at who else was in the room, doing headstands or handstands, and paying attention to social media. With Bikram Yoga, you are so focused on exactly what you are doing, creating a strong foundation for yourself. It has lowered my stress levels so much and taught me not to compare myself to anyone else. And I feel more energy, calm, and strength than I thought possible. I honestly wish I had started this practice sooner.”
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OCTOBER 2016
Cost: $25
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517.349.3803
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Cider & Donuts • Costume Contest • Race Swag
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www.healthyandfitmagazine.com • Healthy & Fit
17
Mind
The heart, body and mind connection Part III: Learn how to connect with others. by Cynthia Logan
B
arbara Frederickson, a psychology professor at the University of North Carolina says, “Research shows that people’s capacity to love and their experiences of compassion can positively effect overall health, and heart health in particular.” In Frederickson’s research, the team assigned a group of people to learn loving-kindness meditation (LKM), which is a Buddhist practice, meditating with intentions to develop positive emotions toward themselves and others. Those that practiced it the most had healthy increases in their vagal tone and reported more positive interactions with others compared to the group who did not learn LKM.
As a species whose survival depends on the ability to build mutually beneficial relationships with others, human beings have a deep-seated need to feel connected, to be trusted and loved, and to trust and love in return. Feeling connected to others increases psychological and physical well-being and decreases the risk of depression and physical ailments. A sense of connectedness also increases empathetic responding as well as acts of trust and cooperation, which tend to have mutually reinforcing effects: they beget trust and cooperation in return. Connectedness is not just with a partner. It can be with relatives, friends, neighbors, co-workers, and many strangers, and let us not forget our pets. I find this connectedness when I do kind things for others; strangers, family or friends. This also helps me to have a more positive attitude which helps me stay grounded.
Have you ever gone to a store and just smiled at people in the store to see how they react? Children seem to be more receptive to that kind of smile, a little wave, or just acknowledgement of them. How does it make you feel when someone smiles back? Good, right? This is connectedness. Have you ever noticed how a clerk can make or break your feelings about that shopping experience? Again, connectedness, we can feel it. It can change our mood and most of all our health. If you don’t get any connectedness throughout your day, practice LKM and you may want to consider volunteering or joining groups of like-minded people.
Wellness Center
EDITOR’S NOTE: This is the third in a series of eight articles on the link between the heart, body and mind. The series will discuss what can be done to have a healthy heart and body.
Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.
517.827.YMCA www.ymcaoflansing.org
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OCTOBER 2016
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well and in advance and [gastric sleeve surgery] is just a tool the work is make it a priority. Love the people; we are health and it makes for a Jason’s positive presentation and encouraging environmen still on me to reach my goal and maintain it. I had seen at work a few ye everything in my power to continue on the road of good safety fair. . . I was impressed with his approach and it stuck with me. Several years laterhealth his na team atunder IQFit -him I have support do that! at work, one of the ladies had trained andthe she lookedtogreat. I do a 4x a week and a wealth of knowledge from the staff on howAngie to exercise the most effective Charell way. I schedule m well in advance and make it a priority. Love the people; we are all trying to achieve the sam 2. Hours of hunching health and it makes for a positive The and encouraging environment.over I am down lbs and fee Rehab Corner your desk160 causes techniques to help everything in my power to continueTry on these the road of good health and with the help the erector spinae of my doc For years I struggled with my weight. As I team at IQFit - I have the support toalleviate do that! to tense up and Tim Michael Laura SuAlyn tension. by Jason group McCammon got more and more depressed about my cause pain. Place a Nick Frank weight, stress really overtook me. I or From tennis ball eck problems don’t have to belacrosse a Mary way of life. ballooned up to 320 lbs. Not even the scare between your shoulder texting and sitting at your computer all day, to work 2. Hours of hunching related accidents and stress, it’s easy to see why theIfarms blades,cross your of having a blood clot and two pulmonary over your desk causes 4. your upper b neck can be a source of pain. Here are some ways to to and use your knees embolisms was enough to get me motivated the erector spinae stuck in a hunch make life a little bit easier. andcause globa Lori upcan group toDebbie tense up and Emmaslowly move to loose the weight. I decided to go for it and down. cause pain. Place a injuries. Lay on a not let my fear decide my fate any longer. I 1. The levator scapulae can cause Joyce Scott Erin lacrosse or tennis ball knees tucked, he nasty tension headaches. Sit in a had Gastric Sleeve surgery Oct. 2014. Everything Brenda Zach Marquitta between your shoulder and slowly roll ba chair, grab the side of the seat to went beautifully! It had been by no means blades,cross your arms anchor, gently pull your head from away mid-back 3. We t “easy.” I have to eat a high protein, low carb, work your stuck w and use your knees to with your other hand. Slowly Keep spine low sugar diet. Eat small meals and take your head side to side. extende slowly move up and rounded nor arc supplements the rest of my life. I realized this Stephany roll the lower Yasu hungba o down. 2. Hours of hunching over your [gastric sleeve surgery] is just a tool and the work is 1 Simply “ desk causes the erector spinae still on me to reach my goal and maintain it. I had seen Jason’s presentation atgroup work a few years ago at a 1 to 2 fi to tense up and cause pain. 1. The levator scapulae can safety fair. . . I was impressed with his approach and it stuck with me. Several years later hisorname came up guide t Place a lacrosse tennis urs of hunching 3. We tend to get ball cause nasty tension headaches. back. D between your shoulder blades, at work, one of the ladies had trained under him and she looked great. I do a 4x a week and have 2 stuck with our neck gained keep yo Sit in a chair, grab the side of the crossback armsgets and useworkouts your knees your deskofcauses Ifanchor, your upper a wealth knowledge from the staff on how to exerciseseat thetomost effective way. I your schedule extended andmy head gently pulltoyour head le slowly move up and down. well inspinae advance and make it a priority. Love the people;head we are allin trying toother achieve the of good move th hung insame front.goal it away with hand.out ector stuck ayour hunched position, health and it makes for a positive and encouraging environment. am head downside 160 and feel great! I will do and for “sit tall,” using Slowly work Iyour tolbs side. 3.Simply We tend to get stuck with our toeverything tense up and can cause global pain and 1 to 2 fingers to in my power to continue on the road of good health and with the help of my doctors neck extended and head and the 1.support The levator scapulae can hung out the in front. “sit tall,” guide head team at IQFit I have the to do that! e pain. Place a injuries. Lay on a foam Simply roller,
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stuck with our neck extended and head hung out in front. Simply “sit tall,” using 1. The levator scapulae can cause nasty tension headaches. 1 to 2 fingers to Sit in a chair, grab the side of the guide the head seat to anchor, gently pull your head away with your other hand. Don’t look upback. Slowly work your head side to side. keep your eyes and head level. Slowly move the head back OCTOBER 2016 and forth.
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using 1 toDon’t 2 fingers to guide back. look up- the head back. Don’t lookand up, just keep keep your eyes your eyeslevel. and head level. Slowly head Slowly move the head back and forth. head back 4.move If yourthe upper back gets and forth. stuck in upper a hunched 4. If your back getsposition, stuck in a it hunched position, it can cause can cause global pain and global pain andon injuries. Lay roller, on a injuries. Lay a foam foam roller, knees head tucked,supported head knees tucked, supported and slowly roll back and and slowly roll back and forth forth from mid-back to the from mid-back tospine the shoulders. shoulders. Keep your neutral Keep your spine neutral (not (not rounded nor arched). Never rounded nor arched). Never roll the lower back. roll the lower back. 4
knees tucked, head supported by and slowly roll back and forth 3 Jason McC from mid-back to the shoulders. Keep your spine neutral (not rounded nor arched). Never roll the lower back.
3. We tend to get stuck with our neck extended and head hung out in front. Simply “sit tall,” using 1 to 2 fingers to guide the head back. Don’t look upkeep your eyes and head level. Slowly by Jason McCammon, B.S., NFPT-CPT, is president of IQFIT move the head back Fitness & WellnessJason Center. ContactMcCammon him through iqfit.com and forth.
by Jason McCammon www.healthyandfitmagazine.com • Healthy & Fit
19
Boomers
Rejecting retirement
It’s time to have a plan and shift into your second act. by Tom Matt
T
o retire connotes a disengagement from the world, an abandonment of activity, a sort of decommissioning of a human being into the mothballed state of rest. I am not saying that everyone should reject a more sedate life. For many, the time to heal and enjoy the smell of the coffee brewing may be a welcome time after the hard labor of years of work. What I am saying is that the term retirement is similar to the baseball term of retire or go to the bench. You gotta have a plan! The population age 65 years or older numbered 46.2 million in 2014 (the most recent year data is available). Representing 14.5 percent of the U.S. population, about one in every seven Americans, the trend is moving up and growing larger by the year. Since 1900, the percentage of Americans 65+ has more than tripled ( from 4.1 percent in 1900 to 14.5 percent in 2014). Avoiding the chronic conditions that
“I never remember feeling tired by work, though idleness exhausts me completely.” — Arthur Conan Doyle
can rob a well-deserved quality of life is imperative. It has been written that the average 21st century American will likely spend more years caring for parents than for children. By 2025 it is estimated that the annual cost of managing chronic conditions in the United States will exceed a trillion dollars, as the age of the chronically ill continue to get younger. Shifting into your second act and encore life should be embraced and actively planned. Having an opportunity to return to school, train for a new gig, or give back to our younger
generations is vitally needed. Embrace your new you, be happy and look forward and not back. Resilience is a skill. Try these to improve your life’s efficacy: • Stay socially engaged • Have a perpetual “can-do!” attitude • Always believe in “use-it or lose-it” • Keep your diet and yourself healthy • Love yourself Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. He holds Bachelors and Masters degrees from MSU, is certified from the National Academy of Sports Medicine as a CPT/FNS/SFS. For more information please visit www.boomersrock.us
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OCTOBER 2016
Reader’s recipes
Homemade yogurt Our newest feature starts with a flavorful favorite EDITOR’S NOTE: We’re excited to announce a new feature to the magazine: reader-submitted recipes. To submit your recipe, please include as much detail as possible about the recipe, as well as your contact information and a photo of a finished dish and send to tim@healthyandfitmagazine.com. We’re looking for simple, healthy recipes that we can feature.
Homemade yogurt Suggested variations: before serving, consider adding fruit, nuts, honey, maple syrup, or granola 2 quarts whole milk ½ cup plain yogurt for starter Pour milk into a large pot. Place on stove, medium heat, stir the milk so it doesn’t scald on the bottom of the pan. Bring milk up to 210 F. Turn off and
place pan in a sink of cold water. Stir milk, lowering the temperature to 110 F. Add ½ cup yogurt and stir thoroughly. Pour mixture into a crock pot and cover with lid. Wrap crock pot with a towel and place in an unheated oven with the
oven light turned on. Leave in oven overnight. (About ten to twelve hours.) Take out of oven, unwrap and enjoy! This recipe was submitted by the LaFleur family from Mason.
Healthy & Fit Magazine in no way provides any warranty, implied or otherwise, towards the content of recipes submitted by any visitor, website, or other entity. As such, it is the reader’s responsibility to determine the value and quality of any recipe or instructions provided for food preparation and to determine the nutritional value, if any, and safety of the preparation instructions. Recipes taken from our magazine or Web site and prepared are done so “at your own risk”.
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21
Kids
They’re always on their phone!
Tips to help your child disconnect from the electronic world. by Tom Matt
M
any children have been plugged into electronic devices for a long time now, rarely looking up as they help virtual animals save the day, keep race cars on track and watch endless loops of videos on YouTube. And that can be a concern, says Elaine Fogel Schneider, Ph.D., a therapist and author of 7 Strategies for Raising Calm, Inspired & Successful Children (www.askdrelaine.com). “They are so attached to technology at such an early age and it’s changing their brain circuitry,” Schneider says. “They begin to lose the back and forth communication with their parents, and the whole notion of empathy. For really young children, these devices have become the babysitter. I fully understand that parents need a break, but there have to be limits.” Schneider has tips for parents who
worry about how they can control their child’s electronic pastime. Set rules Limit the amount of time your child can spend on an electronic device and be consistent in enforcing those rules. This way your child knows that when you say he or she only has two minutes left, then there really is only two minutes left. Use a timer A timer does not “lie” and can take the blame away from you when you’re limiting your child’s time on the device. Use the timer that measures down the time your child is spending on the tablet, smartphone, and/or technological game, so that your child knows the end for using that device is approaching, and it won’t be a surprise when time is up. Be ready with another activity Plan an alternative way of engaging
your child so when the device is turned off, some other interest can be provided and take his or her mind off the electronic device. “Describe what you’re going to do so the child’s interest is piqued into doing something else that he or she enjoys,” Schneider says. Use tips in your home at first As with everything, at first there’s a learning curve, so there may be tantrums, tears, melt downs and even depression. That’s why Schneider recommends following these tips at
home first. “I wouldn’t think of trying this out in public right away since I don’t think you want to endure the wrath or glances of diners or shoppers as they hear your child scream,” Schneider says. In time, though, the child will know what is expected and will be able to disconnect from an electronic device without major meltdowns.
Great Sports Events Happen In GREATER LANSING! Do you plan an athletic tournament or event? Looking for help to improve or grow that sports event? Do you have an idea for an athletic event that would be perfect for the Capital region? The Greater Lansing Sports Authority wants to hear from you!
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