Oct. 2018 Healthy & Fit Magazine

Healthy & Fit OCTOBER 2018 HEALTHYANDFITMAGAZINE.COM

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MAGAZINE

Hayley Kosloski Dancing isn’t only how she stays fit, it’s her business

Trust your gut!

Foods that help keep you on track

Backed by

science Tips to lose weight that really work

Back pain busters

A workout to really strengthen your core

Mess with stress

Make it easier to cope using these ideas

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Details for these and all events, visit: www.playmakers.com/events

IN THIS ISSUE

OCTOBER 18

Contents OCTOBER 2018 | VOLUME 14 | ISSUE 7

Fit Features P10-14 Phil Brillantes Sally J. Miller Gretchen Lain Darrell Slaughter Alyssa Guadagni Tom Fritz

Fit Features | P10

On the cover: Hayley Kosloski Photo credit: Erica Spencer Photography

Editorial P15

Mess with stress Check out these healthy tips to keep stress in check

P16

Backed by science 8 proven methods to lose weight.

Try them!

P18

Painful pimple? Dermatologists offer do’s and don’ts on treating it

P20

Back pain busters Help your back with these low- to medium-intensity exercises

P22

Good habits lead to success Back-to-school tips for your kids

P24

Youth tobacco use drops Survey shows decline in tobacco; rise in e-cigarettes

P25

Household chores count! Physical activity around the house adds up to a daily workout

P26

Time for a new chapter? Think of your life as a blank page and start living it!

P27

Improve your workspace Tips to get you through the day feeling great

P28

Help your brain unwind With neurofeedback you can train your mind and body to relax

P29

Trust your gut Try these foods that emphasize total body function

P30

Awesome Autumn! Healthy tips to make it through the fall months

Back | P20

Contact us

Have an idea for a story? Would you like to have your business receive magazines for you, your coworkers, clients and customers? Please contact us at 517.599.5169. We look forward to speaking with you!

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Food | P29

SEMI-PRIVATE TRAINING

GROUP TRAINING HEALTHY LIFESTYLE GUIDANCE

mystateoffitness.com

2655 E Grand River Ave | East Lansing, MI 48823 | 517.708.8828 Located on the corner of Park Lake and E. Grand River next to Foods For Living

ABOUT US

OCTOBER 18

Our contributors October 2018

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.

Ryan Haughey B.S. CPT - ACE, SASTM Ryan is the fitness manager and personal trainer at the University Club of Michigan State University. Reach him at 517.353.5113.

Tom Matt

Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.

Alison Bradow

Alison is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656.

Kimberly Whitfield

Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.

Susan Maples, DDS, MSBA

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.

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Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.

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PUBLISHER

BY TIM KISSMAN

Pet health is important too

M

orning rituals these days start with my calico cat, Tosh, inches from my face. She’s either purring loudly, or grooming herself. At that distance, purring sounds like a motorcycle engine and the grooming sounds like someone raking gravel. It wakes me up. I’m actually lucky if it does, because her next move is to get a running start from somewhere to jump on my chest, or face sometimes, and spring away.

If I get up and try to catch her I have to be careful not to step on her partner in crime. Her brother, Mac, lies Mac and Tosh are pretty cute in wait at the end of the bed. If this was when they’re not busy trying to a robbery, he’d be the getaway driver, wake me up. Here they’re cuddling and grooming each other on because they both sprint out of the room and head to the kitchen to split the loot. Do cats snicker and laugh when a plan comes together? I wonder. This all happens at 3:30 a.m.

The days I catch her I put both of them out in the hall, shut the door and try to go back to sleep. That’s when she pounds on the door. The rest of my family can sleep through thunderstorms, water conditioner cycles and our neighbor’s infamous 4th of July party that goes on way too long every year with industrial grade fireworks. I can’t. Her pounding on the door is loud and annoying.

Her goal is to get me up so they can get their can of wet food. Apparently it tastes so good they’re willing to risk my wrath. It doesn’t smell that good. I’m not going to taste it. I do think deep down they know they’ll get me up at some point and get their reward. So why not try to wake me up?

And even though its at an ungodly early hour, these days it’s OK. The wet food is now part of the plan to help Mac lose weight. We’re learning pet health is important too.

At a recent veterinary check up we learned that my eight-year-old kitties, like all of us, are getting older and need help to stay healthy. Tosh, who has perfected the art of scratching loudly, does have a reason she does it other than trying to wake me—allergies. Poor cat has to take allergy meds to keep from gouging herself. No problem. We can help with that.

Mac has a bigger challenge. My big fella tips the scales at 20 pounds.

Vet says he should weigh 13 or 14 pounds so we have to help him drop six pounds. No problem, right? For a cat it’s tricky and has to be controlled otherwise he can suffer from other health problems. But it can be done.

Gone are the days of free feeding, where we piled heaps of food in their dish and let them eat when they wanted. Now it’s controlled. So far, so good. They’re both eating enough to meet their minimum requirements and seem to accept the lack of control they have when it’s their time to eat. As of press time, it’s still too early to see any changes with Mac’s weight, but I’m confident he’ll do fine.

It’s hard to believe our cats have been with us this long. I don’t remember a time when they weren’t in house. We love them. They’re part of our family. They’ve been great pets and we’re willing to do whatever to make sure they stick around for a long, long time. Like any family, we have to take care of each other so that happens.

I just wish the days would start at 6 or 7 a.m. though. It’s hard to fall back to sleep sometimes.

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FIT FEATURES Phil Brillantes Phil Brillantes, 43, of Holt, completed his first Toughest Mudder in Detroit earlier this summer. The Toughest Mudder is an eight-hour endurance obstacle course race that takes place from 11:59 p.m. to 8 a.m. Brillantes, a sixth grade teacher in Williamston, said that competing in the race has been a personal goal. “In the past three years, I have really gotten myself into races of all types; road, trail and obstacle course,” he said. “I ran two marathons, two eight-hour obstacle course races, an ultra marathon, and over 25 other types of races. I prefer races a half marathon or longer.

When I learned that Toughest Mudder was coming to Michigan, I knew I had to do this no matter what.” He said the Toughest Mudder was his hardest race. “You are running five mile laps throughout the night, with over 20 obstacles in each lap,” he said. “Your body slowly starts to physically deteriorate throughout the night, and then your mental fortitude kicks in to keep pushing you one step at a time.” He finished top five in his age group, despite not training as hard as he wanted due to the rehab of a running injury. “My goal was to simply see how far I could push when my body felt like it had enough, and to walk off with a smile on my face,” he said. “I achieved that! Getting 30 miles with the lack of training was just an extra bonus to this experience. My whole body was sore for a week and it was worth it!” He said he is going to compete in a few more obstacle course races this fall, as well as a marathon, and hopes to qualify for the Boston Marathon. Running is his favorite way to stay fit, however he does mix it up when he can. “I actually enjoy my longer runs of 10+ miles because of that runner’s high your body and mind go through,” he said.

“I also work out in boot camps at my gym, as well as HIIT training when I can. Obstacle course racing requires you to have grip strength as well as being able to carry heavy stuff up hills, which I practice weekly. I will throw in Pilates and Yoga every so often.” His advice to those wanting to race is the same as he gives to his students. “I tell my students to always make yourself a better you each day,” he said. “All these races I run are just another example of me practicing what I preach!”

Sally J. Miller Sally J. Miller, 73, of DeWitt, just won the 2018 Richard Swanson Inspiration Award from SilverSneakers and Tivity Health.

Nominated by her son Robb, who is the owner of Snap Fitness in St. Johns, Miller said she is surprised and honored to win the award. SilverSneakers is a program that encourages older adults to participate in physical activities that will help them to maintain greater control of their health. Miller received 30,000 votes to win the award. “The SilverSneakers group at Snap Fitness incorporates exercises that help increase my balance, flexibility, cardio, and strength,” she said. “I work out to better my health and to live the best life possible. My father died of a massive heart attack at age 68. My mother suffered from dementia for several years before her passing. I love my SilverSneakers group as they have become a part of my family.” Her son said that his mom has a contagious energy. “She loves motivating and cheering on those around her,” he wrote. “She loves to talk to members about the SilverSneakers program and listens with a warm heart when members are having life challenges. Because of her enthusiasm the SilverSneakers program at her location has grown to 25 members.” She said the program, as well as watching what she eats, has allowed her to be more active. “My health and fitness lifestyle have helped me to be active with all of my hobbies,” she said. “I’m a very active grandma and I love going to events to watch the kiddos.” Her advice to anyone who thinks they can’t get in shape is to seek help. “If you need help with weight loss, lack motivation, or just need a family fitness environment find a local fitness facility,” she said. “I love my fitness family.”

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FIT FEATURES Gretchen Lain You don’t have to tell Gretchen Lain, 38, of Charlotte, about the benefits of exercising when it comes to releasing the day’s stress. She’s perfected the idea. Lain is a departmental analyst in the Disciplinary Action Unit for the Division of Child Welfare and Licensing for the State of Michigan.

“Eating is an essential aspect of being healthy and when I feel my endorphins and toxins release, I know that the positive benefits are good for personal longevity,” she said. “Having a stressful occupation in the human services industry is fulfilling but also requires a release; exercise lets me rid myself of the stressors that come with the job.” She said she works out three to four times per week with up to 40 minutes of intense cardio, adding another round of weight training as well. Her diet has always been a challenge. She said she struggled with her weight since her youth, but learned to practice moderation in her food choices, while focusing on fresh and clean food throughout the week. She does allow for pizza on the weekend sometimes, she said. Her diet also helped her deal with spinal cord issues that have nagged her since she was younger. “When I was in my late-twenties, I was diagnosed with five different serious issues related to my spinal cord, which caused me to physically pass out at times because of the intense pain,” she said.

“Alleviating the extra weight by learning about wellness, toxins, health, and fitness while implementing a balanced, moderated, and controlled lifestyle has been an exponential contributor to my happiness, positive spirit, successes, and confidence. I can happily report I have been virtually pain-free since 2009.” She said she enjoys helping others find their way to a healthier lifestyle. “My fitness goal is to get others involved in a healthy life balance including gym time and eating better so they can be their best self,” she said. “I am constantly asking people to go with me to yoga, the gym, anything so they can live a happier life.” She said managing expectations and learning about the healthy lifestyle gives you a good chance for success.

“Know this, there is nothing more important than balancing your brain and body through moderation and practice,” she said. “The struggle is real. Becoming the best you does not happen overnight, sometimes it may take months or even years.

Think about how long it took you to become who you are today, it may take that long to reverse the process. But never give up. All the negative self-talk that makes us fearful of the unknown can be undone.”

Darrell Slaughter Darrell Slaughter, 21, of Lansing, is the commission analyst for the Michigan Public Service Commission and is running for the Ingham County Commission. Slaughter has lost 100 pounds in five months with exercise and counting calories.

He started losing weight due to a family history of health issues. “On my father’s side, there is a long history of diabetes and heart issues,” he said. “Any type of major weight gain increases the likelihood that I will be inflicted with either one or both.” He said he focuses on cardio for his workouts that include jogging, elliptical work and stationary cycling.

“I’ve started to mix in weights,” he said. “I’m up to 30 minutes of cardio and 30 minutes of weights.” He said diet has been important in his efforts. “I try to stick with lean meats like salmon, and vegetables,” he said. “I also eat a lot of eggs and turkey bacon. I try and stay away from carb-heavy foods like bread and pasta.” He said a cheat day once a week helps suppress urges, too. “Adding a fitness component to my lifestyle helps give me more energy during the day,” he said.

“Since I met my goal of 100 pounds, I’m working on adding definition to my body. It’s definitely a work in progress but I’m going to stick with it.” He said it was hard, but it’s worth the effort. “My weight loss did not happen in a linear fashion,” he said. “There were some weeks I wouldn’t lose any weight. And then there would be weeks where I would see tremendous results. It helps to have a person or a group of people that can help keep you focused and accountable to your goal. For me, it was my friends and co-workers. I would not have been able to do what I did without them!” www.healthyandfitmagazine.com

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FIT FEATURES Alyssa Guadagni Michigan State University student Alyssa Guadagni, 20, of Brighton, has figured out how to decompress from the stresses of being a student and work. “I grew up in a very active family, so the enjoyment of being active was instilled in me at a young age,” she said. “Today, I use my time in the gym as ‘me time’ where I can just de-stress and not worry about school or work. I also really love seeing the progress I’ve made.” Guadagni works out five to six times per week, focusing on different muscle sets. She likes to focus on chest, shoulders and triceps one day, while shifting to legs on another, with some high intensity training thrown in. “I always listen to my body and adjust my workouts according to how I’m feeling,” she said. “If I’m too sore to do a certain movement or I’m just not feeling it that day, I will come up with something else to do that won’t be as strenuous.” She said she makes sure to eat whole foods when she can, but doesn’t restrict what she eats. “I was constantly searching for the healthiest diet when, in reality, there is no one correct way to eat because each body is different and processes/reacts to food differently. I now live a life of moderation.” She said being healthy has made all the difference in her experience at school. “Living an active lifestyle has made me such a happy person,” she said. “I have met so many of my friends while working out at the gym, playing IM sports, doing yoga, and joining fitness-based clubs. I think it’s so important to move your body and get your blood pumping in some way or another each day. My mentality and self-confidence have improved tremendously since choosing to lead an active lifestyle, as well. All around, I am just in a happier state when I’m working towards new goals and surrounded by friends with similar mindsets.”

WE NEED YOU!

COLUMNS FIT FEATURES SUCCESS! Marcia Miars Nov. 2017 cover

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Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.

FIT FEATURES ON THE COVER: Hayley Kosloski Hayley Kosloski, 24, of Holt, is the owner and director of Studio H Dance Company. Kosloski has been a dancer since she was a young girl, her passion for dance taking her from simple classes, to competition and eventually the Michigan State University Dance Team. Owning a studio was a natural step for her. “Dancing has been a part of my life since I was five,” she said. “Growing up, Jazz was always my favorite style because it pushed me to my limits athletically, always had great music, and was the most fun to perform. Today, choosing a favorite style to teach is not easy.

Teaching an introduction ballet class filled with little ones is just as exciting and rewarding as watching my senior dancers master skills they have been working on for weeks.” Kosloski stays fit by dancing with her students. “I like to stay very involved while teaching my classes,” she said. “I think it is very important for me to stay active and keep my skills sharp. I am fortunate enough to get a full body workout each day. Dancing is great for cardio and flexibility, but it also incorporates repetitive movements that strengthen all parts of your body.” She said she eats as healthy as she can, but is OK with straying a bit, especially with the long hours she puts in teaching. “I try to keep healthy snacks at the studio to make sure I’m properly fueling my body and not going hours between meals,” she said. Her advice to those thinking of trying dance for the first time is simple: Do it. “Dance provides children with an active hobby, a positive environment, confidence, and lifelong friendships,” she said. “I am thankful that dance continues to have such a large impact on my life and that I’m able to share my passion with my students every day.”

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SUCCESS! Tom Fritz Tom Fritz, 33, of Mason, struggled with being overweight for most of his life. A full time PhD student who works at Michigan State University, Fritz was tired of feeling like he wasn’t in control. He decided to embrace working out, undergo bariatric surgery and train for area races. The result has been incredible: He dropped 150 pounds and is feeling great. This is his story: What made you feel like you needed a healthy lifestyle change? I was overweight for most of my life, and I simply hated working out. In the past year, I changed my mindset and now I work out to feel stronger and invest in myself. I finally realized that I just like how I feel after working out, both physically and mentally.

What’s your typical workout like?

I modify my training to prepare for the type of event. I started training for running races and triathlons last year. Regardless, I will be in the gym three times a week for strength training to protect against injury. The weight workouts focus on functional strength for major muscle groups and a lot of core work. Keeping my hips and core strong is important for me to prevent injuries in my endurance sports.

How is your diet?

I had bariatric surgery last year to help with my weight loss, so I tend to eat every few hours and smaller amounts. I focus on lean proteins first, then healthy carbs, mostly from brown rice or sweet potatoes. I also try to have Greek yogurt or cottage cheese every day for high protein with low calories. I eat a lot of eggs for breakfast, snacks, and for dinner, sometimes, too.

Is it hard to stay focused on your diet?

I try to live by the rule that you should never have two bad meals in a row. If I make a less healthy choice, I say to myself, “ok, it does not make you a bad person. Just make a better choice next.” That seems to keep me in check. If something is really tempting me, I will remove the urge by throwing it out, drinking a glass of cold water, or working out.

How has fitness helped you with your lifestyle? In the past 18 months, I have lost over 150 pounds. Fitness was a major drive in that. My outlook on life has changed because of my fitness. I now look at things and realize anything is possible. I have taken a spin class, I started playing hockey again, I can chase my daughter around the park, and all of that started with my fitness. I am able to be a better father, husband, student, and person when I am regularly working out.

It clears my head and I get some of my

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AFTER

Tom Fritz Before: 475 lbs After: 245 lbs.

Height: 5’1”

best thinking done in the early, pre-dawn hours with my feet hitting the pavement.

Any fitness goals? I will complete my first half marathon in a few weeks, which is a major goal compared to where I was a year ago. Then I will be refocusing over the winter on lifting heavier weight to strengthen my major muscle groups. I would love to be able to bench press and deadlift my body weight. As far as endurance sports go, I would like to run a full marathon and a half ironman (1.2-mile swim, 56-mile bike, and a 13.1-mile run). Those will take some time, but it is all about setting and following a training plan.

Any advice to those who are struggling?

You are worth the investment in your-

BEFORE

self. Believe that, and do it. Missing a workout or eating too much isn’t the end, but it is a chance to refocus. It took me a long time to realize health and fitness are not all or nothing deals. I used to think I had to be perfect, and that is not the case at all. It is about making the right decision more often than not, so if you are struggling, just make your next decision a good one. A lot of people think having bariatric surgery is the easy way out. I can tell you it is not. It was a tool I used to help me get to the point where I could control my diet and workout like I wanted to. It changed my life and worked for me, but may not be the right choice for you. Find something that is good for you, and make it work.

Making the decision to be healthy is the best choice I ever made, and I continue to make it every 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! story.

BY ALISON BRADOW

HEALTH

Mess with stress Check out these healthy tips to keep stress in check

S

ome stress is normal, but the build up of stress over time can cause health and wellness issues.

The stress hormone, cortisol, is released when we feel stress, but if we can respond within two minutes in a positive way to stop this stress reaction we can halt the build-up of cortisol.

This is important as the accumulation of cortisol over time can lead to weight gain or difficulty with weight loss. Another stress related health issue is declining sleep time or declining sleep quality. Poor sleep quality and less sleep time can also lead to weight gain as the hunger control hormones, ghrelin and leptin, are regulated while we sleep.

The best way to manage stress is to prevent it before it even starts! Some ideas for preventing or reducing stress before it starts are: • Practice saying “no” more often Find what you value in life, prioritize those things, and say no to the rest.

• Schedule and prioritize your time according to the values you identified previously.

• Plan ahead This could include planning or prepping healthy meals; scheduling your workouts; or setting aside time for relaxation.

It’s not always possible to prevent stress before it starts but finding new ways to respond can make a difference.

Recognize when you feel stressed and find new ways to respond. This is important if you find yourself reacting to stressful situation by being inactive or overeating or emotional eating.

Some options to reduce stress or respond more positively to stressful situations are: • Meditation, yoga, stretching • Exercise: Find an activity you enjoy!

• Reading, coloring, crafting, or journaling

• Ask for help: Identify what others can take off your plate to help you reduce stress • Breathing. Try this: 1. Take a full deep breath. 2. Hold and count slowly to five. 3. Exhale slowly and relax all your muscles from your face all the way down to your toes.

How we react to stress and stressful situations is the key to combatting and preventing chronic stress. Where can you make changes in hydration, nutrition, sleep, movement, thinking, or breathing to reduce or prevent stress in your life?

Alison Bradow is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.

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HEALTH

BY LISA MARIE CONKLIN

Backed by science 8 proven methods to lose weight. Try them!

Y

ep, even with the holiday season upon us, you don’t have to turn merrymaking into extra pounds.

Use your teeth more Insert food. Chew a few times. Gulp food down. Repeat. This routine isn’t doing anything for your fullness level.

According to the American Journal of Clinical Nutrition, people who chew each mouthful for 40 times ate 12 percent less food than those who chewed just 15 times. Chew more and you’ll eat less. It really can be that simple.

Eat freely!

For eight hours that is. Intermittent fasting is so popular because it works.

The plan is fairly simple. You choose the 8 hrs in which you will eat, say 10 am 6 pm and eat freely. No calorie counting or specific diet. But the remaining 16 hours you fast. A pilot study published in Nutrition and Healthy Aging revealed intermittent fasters ate 350 fewer calories, lost about 3 percent of their body weight and lowered their systolic blood pressure.

Fast two days a week Another fasting option is the 5:2 diet where you eat normally five days a week and two of the other days are limited to 500-600 calories. Research published in Nutrition Journal showed following the plan for about three months resulted in a weight loss of about 11 pounds and a fat mass reduction of 7.7 pounds without losing muscle mass.

Keep your eye on the clock One more thing about fasting: Researchers from the University of Alabama revealed you can amp up your weight loss by eating the majority of your calories earlier in the day. So yes, skipping meals early in the day and binging all night doesn’t cut it. It’s like the old saying goes, “Eat like a king in the morning, a prince at noon and a pauper at night.”

Eat the bread It’s so hard to resist a hearty chunk of freshly baked bread before the main course but if you put off taking a bite until after you eat your veggies and protein, it could pay off. A report in Diabetes Care says that when you eat

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a carb first, your blood sugar rises and increases the production of insulin but if you reverse the order and eat the bread last it has a significant impact on blood sugar levels and suppresses ghrelin, that sneaky hormone that tells your body to eat.

Bust binge eating If you’re prone to regular binge eating, train yourself to be a mindful eater. It will be your best defense against future bingefests. According to the Journal of Health Psychology, people that practice mindful eating made more conscious food choices and developed an awareness of true hunger and fullness signals. Start practicing today by eating with no distractions (put away your phone), chew food thoroughly and take notice of the colors, smells and textures of the food (the avocado is a lovely shade of green and so creamy), and when you start to feel full, stop eating and drink some water.

Keep what you have Muscle that is. Weight loss often comes with two unpleasant side effects, slower metabolism and muscle loss.

A study published in Obesity showed that resistance training, while you are cutting calories, helps keep you toned while burning fat. Aim for three days a week for 30 minutes.

Stop dieting Diets can be a jump start to help you get on the track but if you focus on dieting day after day, chances are you’ll eventually gain the weight back, according to Frontiers in Psychology, an academic review. And you know it’s true. You lose the weight and then something happens­—an illness or a personal crisis­­—and the weight creeps back up. Focus on being healthier, happier and active instead of counting calories. Adopting healthy lifestyle changes are the real secrets to keeping the weight off!

www.healthyandfitmagazine.com

17

SKIN

Painful pimple?

Dermatologists offer do’s and don’ts on treating it

I

f you’ve ever gone to bed with clear skin and woken up with a massive, painful pimple on your face, you’re not alone. According to dermatologists from the American Academy of Dermatology, acne is the most common skin condition in the United States, affecting up to 50 million Americans annually.

Although acne comes in many forms, including blackheads and whiteheads, the most severe type of acne is a pimple that develops deep in the skin, causing a red, swollen and painful bump.

“Although there are no overnight or immediate cures for acne, you don’t have to stand by and suffer either,” says board-certified dermatologist Meghan Feely, MD, FAAD. “Make sure you use noncomedogenic and oil-free cosmetics, cleansers and sunscreens, and never try to scrub away a pimple, as this can further irritate it and make it worse.”

To treat a deep, painful pimple at home, Feely recommends these tips: DO wash your skin before treating it. Use a mild, fragrance-free cleanser, and be gentle to your skin while washing.

DO apply ice to reduce pain and swelling. As soon as you notice the blemish, wrap an ice cube in a paper towel and apply it to the area for five to 10 minutes. Repeat this two more times, with 10-minute breaks between icing.

DO apply a product that contains 2 percent benzoyl peroxide. Available at your local drugstore, this treatment will help kill the bacteria that causes acne.

Make sure you apply a very thin layer, as using too much can irritate your skin.

DO apply a warm compress once a whitehead begins to form. To make a warm compress, soak a clean washcloth in hot water; make sure the water isn’t too hot to avoid burning your skin.

Then, apply the warm compress to the

pimple for 10 to 15 minutes. Do this three to four times daily until the pimple releases pus and heals.

DON’T pop, squeeze or pick at the blemish. Doing so can make acne more noticeable and increase your risk of infection, discoloration and scarring.

DON’T apply toothpaste to the area. Toothpaste contains several ingredients that can clog your pores and irritate your skin.

DON’T apply homemade treatments found online. There is plenty of advice online promoting “natural” remedies for acne, however just because something is natural doesn’t mean it’s good for your skin.

DO visit a board-certified dermatologist to help treat the pimple and prevent future breakouts. If you need an urgent fix, a dermatologist can provide a cortisone injection, which can help the pimple go away in a few hours to days instead of days to weeks.

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FITNESS

FEATURE

Back pain busters Help your back with these low- to medium-intensity exercises

BY JUSTIN GRINNELL

B

ack pain can stop us in our tracks. From sitting at a desk to hours of manual labor, the lumbar spine can start to feel not as resilient, and at times, painful.

In the gym and during various sports, having lower-back issues can limit your performance and even put you on the sidelines.

While there are many reasons for having lower-back issues, the good news is that it can be improved more often than people think. If you have been told you have degenerative discs, bulging discs, or arthritis, this does not mean you have to stop working out.

Avoiding movement or thinking that there is no hope is not the answer.

A leading spine health researcher, Dr. Stuart McGill, out of Waterloo, Canada, has spent his career looking into what exercises work best to improve lower-spine health and core function.

He also has a great quote that I have personally taken to heart to give me the confidence to improve my own

“A degenerative disc disease diagnosis is equivalent to telling your mother-in-law with wrinkles that she has degenerative face disease.”

- Dr. Stuart McGill

back health.

“A degenerative disc disease diagnosis is equivalent to telling your mother-in-law with wrinkles that she has degenerative face disease.”

While this quote seems funny and even abrasive, McGill’s point is that we all will experience some disc degeneration at some point in our life. Some

BIRD DOG

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faster than others but it does not mean that we are crumbling apart and cannot stay active or improve.

Sometimes proper movement is the best thing for lower-back issues, along with avoiding the movement patterns that cause harm.

Beyond that you must focus on strengthening and improving the overall function of the core muscles. It is not all about abdominal work and requires much more than that.

These three exercises are the tried and true core builders backed by science to help improve your core and keep low-back issues at bay. These are low to medium-intensity exercises that almost anyone of any fitness level can perform safely.

BIRD DOG Key muscles worked: spinal erectors, lats and glutes Function: to improve rotary stability

SIDE PLANK

(improving rotation and lumbar stability) 1. Start by getting into a quadruped (all fours) position.

2. Make sure that your wrist, elbows, and shoulders are in line with each other.

3. Do the same for your hips and knees.

4. Keep your head and spine neutral while reaching out with your left arm and right leg until they reach parallel to the floor.

5. Hold for five seconds while tightening up all the muscles in your body by making a fist with your hand and squeezing your glute.

6. Slowly return to the start position while minimizing movement of your body.

7. Repeat on the other side for 5 reps each side.

SIDE PLANK Key muscles worked: oblique’s and quadratics lamborum

Function: anti-lateral flexion (body’s ability to not bend side-to-side with load or during sport) 1. Start by lying down on your right side propped up on your right elbow.

Make sure that your elbow is directly underneath your shoulder.

2. Place your left foot in front of your right foot, not stacked directly on top.

3. Elevate your hips until they are parallel to the floor.

4. Keep your spine straight. There should be a straight line from your head to your right ankle.

5. Hold for five seconds while bracing your whole body.

6. Lower your hips slowly to the start position and repeat for 5 total reps.

7. Repeat on the other side.

McGILL SITUP Key muscles worked: transverse abdominus, multifidi

Function: Improve abdominal wall firing pattern and spinal stability

1. Lie on your back on the floor with your right leg straight and flat on the floor. Your left knee should be bent and your left foot flat.

2. Place your hands palms down on the floor underneath the natural arch in your lower back (Don’t flatten your back.)

3. Slowly raise your head and shoulders off the floor without bending your lower back or spine, and hold this position for seven to eight seconds, breathing deeply the entire time. That’s one repetition.

4. Do all of your repetitions, and then switch legs so that your left leg is straight and your right is bent.

5. Perform four to five repetitions, rest for 30 to 60 seconds, and repeat one to two more times. To make it even harder, raise your elbows off the floor as you curl up. And for an even greater challenge, start by contacting your abs, and then curl up against that force.

McGILL SITUP

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21

TEETH

BY DR. SUSAN MAPLES

Good habits lead to success Back-to-school tips for your kids

E

very parent wants their children to enjoy school and reach their personal best in academic performance. Here are some home responsibilities to help:

1. Brush and floss after waking.

Remind kids that a thorough plaque removal will reduce the risk of decay, bad breath, and ufuzz on their teeth.

2. Eat a healthy breakfast. Skipping breakfast or running out the door with a sugary snack is not uncommon today.

Breakfast literally means “break the fast” and if you can provide a plantbased nutritional start to the day, every cell in your child’s body will be healthier, from brain cells to blood and organ cells.

3. Avoid sugared breakfast cereals.

If you are going to purchase a commercial cereal, buy an unsweetened variety. If you catch flack, put the sugar bowl back on the table. There’s no way they’ll add as much sugar as the cereal

manufacturers do!

4. Pack lunches from home. Include many bright colored fruits and veggies.

Fiber is our #1 nutritional deficiency, and plants with more color deliver more micronutrients and cancer fighting elements. Increasing variety also helps children develop a broader palate for a future of health.

5. Carry a personal BPA-free reusable water bottle. A refillable bottle will help your child develop a habit of staying hydrated with the liquid on the planet—good old tap water. It is considered safer than bottled, plus it contains fluoride which helps build decay-resistant developing teeth.

ing dangerous organ fat), and greatly increases the risk for type 2 diabetes, heart disease and caries disease (tooth decay).

7. Sleep tight! Sleep deprivation wrecks school performance and good moods. One of the greatest gifts you can give your children is the opportunity for a good night’s slumber. Deep sleep is critical for repairing human cells, so keep all electronics (bright lights and sound) out of the bedroom.

Bed time doesn’t always mean sleep time, so if your child complains about not being tired, provide a book or penn-paper by the bedside—not a TV,

6. Steer clear of sweetened drinks.

These include juice, sports drinks, soda and chocolate milk. Don’t be mislead by the suggestion that sports drinks and chocolate milk are good electrolyte replenishers. They’re giving your child a sugar load that converts to fat (includ-

DRSUSANMAPLES.COM

www.

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Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.

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KIDS

Youth tobacco use drops Survey shows decline in tobacco; rise in e-cigarettes

F

ewer U.S. middle and high school students are using tobacco products – but too many still do, according to a new survey published by the Centers for Disease Control and Prevention (CDC) and the U.S. Food and Drug Administration’s (FDA) Center for Tobacco Products.

In 2017, the latest survey, 3.6 million middle and high school students say they are current tobacco product users (used a tobacco product in the past 30 days). The number of those students is down from about 4.5 million in 2011. According to findings from the 2017 National Youth Tobacco Survey E-cigarettes have been the most commonly used tobacco product among both middle and high school students since 2014.

Overall, nearly 1 in 5 high school students and 1 in 18 middle school students reported current use of any tobacco product in 2017, compared to nearly 1 in 4 high school students and 1 in 13 middle school students in 2011.

Among the 3.6 million tobacco product users in 2017, a total of 2.1 million used e-cigarettes. Moreover, among current tobacco users in 2017, 46.8 percent of high school students and 41.8 percent of middle school students used two or more tobacco products.

“Despite promising declines in tobacco use, far too many young people continue to use tobacco products, including e-cigarettes,” said CDC Director Robert R. Redfield, M.D. “Comprehensive, sustained strategies can help prevent and reduce tobacco use and protect our nation’s youth from this preventable health risk.”

Tobacco prevention and control strategies at national, state, and local levels — including tobacco product price increases, comprehensive smokefree policies, media campaigns warning about the risks of youth tobacco product use, and youth access restrictions — likely contributed to the reductions in tobacco product use. In recent years, a growing number of states and localities have included e-cigarettes in these strategies.

Key findings on current tobacco product use Among middle school students in 2017, e-cigarettes were the most

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commonly used tobacco product (3.3 percent), followed by cigarettes (2.1 percent), smokeless tobacco (1.9 percent), cigars (1.5 percent), hookah (1.4 percent), pipe tobacco (0.4 percent), and bidis (0.3 percent).

Among high school students in 2017, the most commonly used tobacco products after e-cigarettes (11.7 percent) were: cigars (7.7 percent), cigarettes (7.6 percent), smokeless tobacco (5.5 percent), hookah (3.3 percent), pipe tobacco (0.8 percent), and bidis (0.7 percent).

“We’re encouraged by the recent declines in overall youth tobacco use; however, we must do more to address the disturbingly high number of youth who are using e-cigarettes,” said FDA Commissioner Scott Gottlieb, M.D. “The FDA is taking new enforcement steps to make sure all tobacco products – particularly e-cigarettes – aren’t being marketed to, sold to, or used by kids.”

What can be done about youth tobacco use?

Tobacco use is the leading cause

of preventable disease and death in the United States, and nearly all tobacco use begins during youth and young adulthood.

Regulating the manufacturing, distribution, and marketing of tobacco products, coupled with proven population-based strategies, can reduce youth tobacco use and initiation. These strategies include: • Increasing prices of tobacco products.

• Protecting people from exposure to second-hand smoke and e-cigarette aerosol.

• Sustaining hard-hitting media campaigns that warn about the dangers of tobacco product use.

• Restricting youth access to tobacco products.

To learn more about preventing young people from using tobacco products, visit www.BeTobaccoFree.gov.

BY KARLY BENDER

FITNESS

Household chores count!

Physical activity around the house adds up to a daily workout

N

o time for the gym because of all your household chores? If the answer is yes, I have good news for you! All those daily activities and chores around the house are considered physical activity and contribute to your overall health.

Staying active around the house can reduce the risk for Type 2 Diabetes, metabolic syndrome and Cardiovascular Disease, and improve mental health and mood.

Physical activity includes any movement of the body, such as traditional gym exercises as well as lawn work, laundry, vacuuming, taking the stairs, and many others.

The American College of Sports Medicine has created a guide called the MET Compendium, which estimates the energy output of some of these daily chores. It shows the importance of incorporating physical activity throughout

the day and into one’s daily life. Getting into the habit of parking farther away, taking the stairs, and being mindful during chores can positively impact your health.

Being mindful during chores can prevent injuries. For instance, picking up large and full laundry baskets can also be hard on the body. By using good posture, squatting down and then picking up the laundry basket can help prevent

back injuries and double as a weighted squat.

Additionally, it is possible to make chores a home workout. For example, you could add sets of squats and pushups in between dusting or sweeping and take breaks during weeding to focus on stretching and posture. Life can throw curve balls at your daily routine and make it hard to get to the gym. Instead of stressing out and feeling guilty look for ways to stay active throughout the day. Physical activity does not have to be traditional gym exercise, all you need to do is be mindful and move.

Karly Bender is a CSCS Certified Personal Trainer at the University Club of MSU. She can be contacted at (517) 353.5113

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25

BOOMERS

BY TOM MATT

Time for a new chapter?

Think of your life as a blank page and start living it!

A

s we all gather the steam of growing older with zest and enthusiasm, I believe there are several factors that can enable a bright future.

Positivity and optimism are absolutely at the top of my hit parade.

Humans are designed to seek comfort and order. If we have these, we tend to become complacent. Complacency can then ironically breed discomfort and apathy, growth becomes secondary and out of mind. This is where we have the problem. We stop investing in ourselves.

Jon Gordon in his book, The Power of Positive Leaders says that “if you want the fruit, you must invest in the root,” with the key word “invest.”

A positive person sees what is possible and then takes steps to move to the next level. The past shows us that if you can see it, you can create it. If you have a vision then you also have the power to make it happen.

As a fan of Napoleon Hill, I will share one of my favorite quotes: “Whatever the mind can conceive and believe the

“The most important characteristic of a leader is optimism.”

- Bob Iger, CEO of Disney

mind can achieve”. His Think and Grow Rich book, published in 1937, has sold over 20 million copies!

Think of the story that is your life as a blank page, a new chapter waiting for you to write it. We all make choices, we all have perceptions, we all have biases, and we are all human. The story that you decide to write is yours. Having positivity and an optimistic outlook builds the foundation; it gives us hope, challenges become fun.

Inspiration is fuel, faith is motiva-

tion, investment is a choice. We can choose to become complacent and bitter, or energized and better. Attempting new things may bring failure­—so what?

It is through failure that we improve and create new memories and experiences.

Let’s not be fearful to try. Write a new chapter in your life and grow.

Try one of these• Volunteer • Coach • Mentor • Explore • Move 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. For more information please visit www. boomersrock.us

Advertise in

Healthy & Fit Magazine

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WORKSITE

Improve your workspace Four tips to get you through the day feeling great

S

itting up straight isn’t the only thing you need to think about for a healthy spine. As many of us spend the majority of our day behind a desk, it’s important to make sure your workspace is friendly to your back and body. Here’s how you can improve the ergonomics of your office in just four easy steps.

The chair Get a posture-friendly chair that has a comfortable cushion, an adjustable height lever, arm support and the ability to swivel or roll. If you sit for hours on end, try setting an alarm on your phone or computer to get up and move for a few minutes each hour.

The screen Elevate your screen to eye level. Most of us who work behind a desk have some sort of computer involvement, and it’s important to make sure your head and neck do not tilt too far downward while completing tasks on your screen. Consider purchasing a laptop stand or stacking books until your

device is level to your eyes.

The accessories If you work on a laptop regularly, consider getting a real keyboard and mouse as your hands spend thousands of hours each year resting on them. A handheld mouse is more ergonomically designed than a built-in while offering improved functionality and feel.

The desk Consider a standing desk.

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If you’re not sitting, it’s hard to slouch. A standing desk can help your body benefit from staying upright and gives your lower half a break. This can help lessen nerve pressure and the development of poor sitting posture.

This article was provided by RasselDaigneault Family Chiropractic. For more information call (517) 336.8880 or (517) 349.2740 or at www.achiro.net.

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27

MIND

BY GRETCHEN MORSE

Help your brain unwind With neurofeedback you can train your mind and body to relax

“M

y fear and dread used to be waiting for me in the bedroom when I woke up each morning.

I started neurofeedback and slowly those feelings moved to my front porch, and now they’re all the way out on the street!”

This is the description of Claire, who sought out Neurofeedback for the constant anxiousness she was having.

Neurofeedback is a form of biofeedback, which helps us to learn about and modulate body systems we don’t normally think about, to reduce stress.

Often we are told, “Just relax!” and yet, many of us don’t have the experience of ever feeling relaxed in our bodies.

Neurofeedback can help train the nervous system to be less reactive, and to be more settled and relaxed.

Claire’s process began with a brain map, where she wore a special cap that helped transmit the electrical rhythms in her brain to the computer.

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Her brain map helped her clinician to see excesses and deficits of certain frequencies in her brain that correlate with anxious feelings in mind and body.

Claire then returned for follow-up sessions where the neurofeedback was used to help her learn to better balance the brain frequencies.

Slowly, she noticed that she was more tolerant of stressors in her life, and that she did not have to manage the constant dis-ease in her mind and body.

This released energy within her, and she found herself returning to some long-abandoned painting projects she had started.

Chris came with similar symptoms of fear, and also some rage. After his sessions began, he reported feeling calmer: “It’s like my head had sharp edges on it, like the corners on a table. As we’ve done the neurofeedback, it’s like those edges are getting smoothed out.

I feel like it’s easier to tolerate things in

my life. People say I’m nicer, too!”

Chris is now maintaining steady employment, whereas in the past he would leave a job or get fired after a week or two.

Neurofeedback is becoming increasingly known as a viable intervention for a range of cognitive, behavioral, emotional and physical symptoms, and is endorsed by the Mayo Clinic, and the American Academy of Pediatrics, as well as leading trauma expert, Bessel van der Kolk, M.D. Gretchen Morse, DMA, is Board Certified in Neurofeedback. 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.

BY KATHLEEN GREGG

HEALTH

Trust your gut Try these foods that emphasize total body function

O

ne of the most crucial parts of the body when it comes to health is the microbiome or the trillions of bacteria that live in our gut. Scientist are learning that the bacterial communities that call us home are linked to everything from body weight to asthma to acne.

Having the right balance of bugs may keep us well in the long term, since some bacteria in the gut are good for our health while other strains raise our risk for disease.

We shape our microbiome makeup through our everyday diet. Many of the foods listed here are high in nutrients like fiber, which feed healthy gut microbes. They produce short-chain fatty acids that get absorbed into the blood stream and reduce inflammation while strengthening the immune system.

These gut-friendly foods also contain probiotics or prebiotics which boost gut bacteria diversity.

Probiotics are bacteria that are very similar to or the same as good

bacterial colonies already in our gut.

Some probiotic-filled foods to consider adding to your diet include Kimchi, sauerkraut, tempeh, kombucha, miso, apple-cider vinegar, and pickles (to get that healthy bacteria, buy pickles brined in salt water, not vinegar).

Prebiotics, on the other hand, are a type of plant fiber often found in vegetables that nourish good bacteria.

Prebiotic foods include garlic, onions, bananas, apples, asparagus and more.

Both are important for keeping you regular and building a better microbiome.

Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or email: drgregg@healthmattersmi.com

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29

HEALTH

BY KIMBERLY WHITFIELD

Dedicated to Improving Lives

3860 Dobie Road • Okemos

517-381-6130 www.dobieroad.org

Healthy tips to make it through the fall months

Offering Inpatient & Outpatient: •Physical Therapy •Occupational Therapy •Speech Therapy •Aquatic Therapy

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utumn is here and brings shorter days and cooler weather. We’re not quite into sweater weather yet here in Michigan but its definitely time to dust off our winter boots. Fall is a wonderful time to set new goals for yourself and modify your healthy living routine. The holiday season will be here before we know it. Therefore, taking time to prioritize now will also help one stay on track during the winter months.

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Don’t be a couch potato Try not to form a habit of curling up and hibernating on the couch watching television. People who reportedly spend two hours or more per day in front of the television had twice the risk of a heart attack or cardiac arrest. Try limiting your television time and counter by adding other hobbies, like reading a book. Time moves quickly. While watching television, keep an eye on the time and remind yourself not to waste time vegetating.

Avoid holiday candy Halloween is right around the corner, followed by Thanksgiving and Christmas. Substitute healthy snacks for sweet candies. Try buying enough for the week and portioning your healthy snacks into baggies or containers. The bonus, you’ll feel and look better in your holiday wear.

Turn fall chores into a workout Enjoy the cooler temps and burn a few calories while doing your fall clean-up chores. Go ahead, play your favorite music and enjoy the outdoors.

Exercise earlier in the day This Fall, don’t fall back, fall forward and stay encouraged by getting your workout in early. This will allow you to have it done in the event your not up to it at the end of the day. Look for Fall Color 5K Run Walk opportunities.

Kimberly Whitfield is the It’s a great owner of Kimberly Inspiring Beauty in Strength, a fitness way to meet instructor at Go Workout friends and also Fitness Center and Trinity witness the A.M.E. Church; a bodybuilder, and a public speaker. Visit beautiful turning her on the web at kwinspires.com for a list of of the leaves. her classes.

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Product not available in MN, MT, NH, NM, RI, VT, WA. Acceptance guaranteed for one insurance policy/ certificate of this type. Contact us for complete details about this insurance solicitation. This specific offer is not available in CO, NY; call 1-800-969-4781 or respond for similar offer. Certificate C250A (ID: C250E; PA: C250Q); Insurance Policy P150 (GA: P150GA; NY: P150NY; OK: P150OK; TN: P150TN) 6096E-0917 NM008Ec

MB17-

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Protecting What’s Important to You Since 1946.

At Ackley-Peters-Haubert, our experienced team of Insurance Professionals are ready to assist you with all of your personal and commercial insurance needs. Give us a call today.

RICK ACKER

THE BEST LOCAL ACKLEY-PETERS-HAUBERT INSURANCE AGENCY

INSURANCE SERVICE

CITY • 000-000-0000 www.bestinsuranceagency.com

EATON RAPIDS • (517) 663-2651 www.aph-insurance.com