FREE
Healthy & Fit MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE
OCTOBER 2012
Healthy solutions. Fit results. A better you. www.healthyandfitmagazine.com
WEIGHT LOSS TIPS
SCRAP THE SCALE Don’t let the scale rule your world—there is a better way!
LOSING WEIGHT
Brittney Sanchez
Simple activity and diet keep her healthy.
Tips to make the process easier and more effective
BEDTIME HELP
Trouble sleeping? Try these tips to get better sleep
IN SID E:
Outsmart Father Time with nutrition know-how
to An 8 8-W ge -w E t y ee EK th ou k p S T is f ru la O all nn n A 5K !! ing
40+ NUTRITION
PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made. Do you or someone in your family play a tournament sport that could be a good fit for the area? Need a hand growing your local sports event? The Greater Lansing Sports Authority offers free support to develop athletic tournaments and events in the Capital region. Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.
51 7 - 3 7 7 - 1 41 1
www.lansingsports.org email: sports@lansing.org
Tournament Planning.
Event Development.
Free Services.
With you as you move.
When you need health insurance that cares as much about prevention as recovery, choose the one dedicated to keeping you ďŹ t and healthy. Our Life 360 programs give you the tools to manage your health, with services like Asthma Watch and Healthy Mom Healthy Baby. Whatever moves your family makes, we’re there. phpmm.org
Connect with us on
OCTOBER
Healthy & Fit Magazine
OCTOBER 2012 VOLUME 8: NO 7
Want more healthy ideas and inspiration? Like us on Facebook!
28
RECIPE OF THE MONTH
Take a look at a healthy twist on an American classic: The sloppy joe
8
10
8
27
PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER
12 13 14 18 19 20 22 4
Lip lines
Learn how the sun can harm your lips.
The power of suggestion
Hypnotism could help shape healthy living.
Scrap the scale
Don’t let the scale rule your world— there is a better way.
Go nuts for your health
Nuts can offer some great health benefits.
Bedtime do’s and don’ts
Trouble sleeping? Try these tips to get to sleep.
Is it a heart attack?
Heeding symptoms can save lives.
Produce of the month: Pumpkins
For more than your jack-o-lantern needs.
Healthy & Fit • www.healthyandfitmagazine.com
24 25 26 27 30
Eight weeks to a 5K
Here’s an eight-week program to get you running this fall in your first 5K!
Say what?
Hearing loss is a common problem in the U.S.
Nutrition after 40
Outsmart Father Time with nutrition knowhow.
Parkinson’s disease
Specialized therapy can help patients with the disease.
Managing menopause
Here are some ways to cope.
On the cover Battle Creek’s Brittney Sanchez takes as many walks as possible with her daughter to stay fit. She eats in moderation and makes sure to avoid sugar whenever possible. “I stay as active as I can,” she said. OCTOBER 2012
Breast Health
Our comprehensive approach: • Nurse Navigator, one-on-one personalized care in a private, comfortable, pampering environment • Screening and diagnostic mammograms, and breast ultrasound • Cyst aspiration • Stereotactic breast biopsy • Breast conserving surgery, needle localization biopsy and sentinel node mapping
Find more information at www.hgbhealth.com or call 517-541-5805
PUBLISHER PERSPECTIVE BY TIM KISSMAN
tim@healthyandfitmagazine.com
I’m hearing those voices again!
S
taring into the refrigerator, I always hear a little voice from the back of my mind. It’s telling me the right choices to make. Choose a vegetable, it says. Choose fruit, it says a little louder. Choose anything healthy, but not that, it screams. “That” is usually some type of left over cake, cookie or dessert from a weekend celebration. Life is good. The Kissmans like to
celebrate. And yet, pressented with temptation, I often find myself hearing another voice that encouragesmaking bad decisions. I wish it wasn’t true, but it is. Like many, I struggle with choosing. It would be nice to have some help when staring at those temptations. Maybe hypnotism? Cindy Logan, on page 13, suggests that the power of suggestion may work. That’s an idea. I know that sleep deprivation can make the body crave calories. Dr. John Colbert, on page 19, gives tips on how to sleep better at night. A rested body is a well body. Everyone can use better rest. I’m confident those voices are a lot louder when I’m tired. I can block out the negative voice, and push away those temptations when I’m fresh. I know that. For me, too, exercise is key. It’s important to everyone when trying to live healthy. Justin Grinnell has a calendar with an eight-week program for anyone preparing to run a 5K this fall. And there are plenty of great races all over the state. I bet you’ve never heard of the one in Paradise? Check out page19. A good trick for eating healthy is to make your own food. Season it so it tastes good and only use whole foods. Follow recipes as much as possible, I’m told, and replace unhealthy options with healthier ones. This month we have a couple of recipes to check out: Sloppy Joes (one of my favorite fall dishes) and Pumpkin Pancakes. They sound good to me. Karen Giles-Smith came through again this issue with a story about how to outsmart Father Time. Nutrition for older adults (a group I am now a part of ) is definitely something worth our attention. The goal of Healthy & Fit Magazine is to inspire readers to live a healthier life. We try to showcase as many stories as possible about ways to live healthy. We focus on people in the community who are good examples. We love hearing the success stories. It’s awesome. I hope that I’m one of those stories soon and learn how to keep that tempting voice quiet. Luckily, I’m in a position where I can do it. And time will definitely tell. I’ll bet a stack of Pumpkin Pancakes on it. Enjoy the issue!
A TITLE OF
KISSCO PUBLISHING, LLC 2109 Hamilton Rd, Suite 113, Okemos, MI 48864
PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com. Gina Keilen, RD Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University. SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON
517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
four 20-ounce porterhouses one brand-new digital camera an age-defying wrinkle treatment What would you do with the $522 you could save with Esurance?*
Call 1-866-983-0438 to get your fast, free car insurance quote.
*National average annual savings based on data from customers who reported savings by switching to Esurance between 1/1/10 and 5/19/10.
Fit Features J E A NNE HE N D RY In 8th grade, Jeanne Hendry taught baton lessons to 45 students. “I guess my love of teaching started way back then,” she says. Hendry, 59, of Okemos, is a tai chi and karate instructor and currently teaches tai chi five days a week at Court One in Okemos. She’s also a competitive bridge player, which she calls “karate for the mind.” Hendry feels that living a healthy lifestyle is no great mystery. “What you feed yourself and what you do to yourself has consequences,” she says. She believes a positive state of mind is the most important health habit. “A lot of people hold themselves back because of the mental idea they have about themselves. If they can get through that by noting the negative thought and releasing it and telling themselves that they are wonderful, they can be at a different level.” Hendry also believes in good posture. “If you’re not feeling well or a little depressed, note your posture—it probably isn’t very good.” Hendry practices both tai chi and karate on a daily basis. Tai chi is a slow, continuous movement that enhances balance, strengthens muscles, stretches the spine and creates well being. “If you do tai chi—even for just two minutes a day—you’ll get immediate physical and mental benefits.”
LIN D SAY PARKI N SON “Endorphins are my saving grace,” says Lindsay Parkinson, 24, of Lansing. “When I’m not working out regularly, I get crabby. It’s better for everyone that I stay active.” As a program specialist at DeWitt Area Recreation Authority, it’s Parkinson’s job to get people in the community active, which also serves as a built-in motivation to stay fit herself. Parkinson also directs a youth summer camp and works out 3-5 times a week as a Jazzercise instructor. Although she grew up in an active family and was a dancer and cheerleader, as an adult she wasn’t always in the shape she is now. “After a bad breakup, I started making serious changes to my lifestyle,” says Parkinson. “I cut out eating a lot of junk and focused my new free time on making myself feel good. I lived in Chicago for a while and had to walk everywhere and loved it! When I moved back to Michigan, I was in way better shape and didn’t want to let that go.” Her advice: “We all have obligations to work, family and friends, but don’t forget about your obligation to yourself. The better you feel, the more you will enjoy every other aspect of your life.”
CHA RL I E A N D R U T H H A G L A N D Charlie and Ruth Hagland of Williamston, 78 and 83 years old respectively, credit their health and vitality to good eating habits, exercise, and following their doctor’s advice. “We eat lots of fruits and vegetables and little meat,” says Ruth. “Like everybody else, we overeat at times, but we do the best we can.” Each prepares their own food, but Ruth says Charlie is the better cook. Ruth has always had good eating habits, she says, but Charlie ate donuts every workday until about four or five years ago. Two years ago, Charlie had a heart attack. “It’s taken about a year to transition—I’ve changed my eating habits a lot,” says Charlie. “I feel better now—I have a better sense of wellbeing.” The Haglands exercise regularly, using a treadmill at home and working out at a local gym every other day. They’ve utilized the gym’s trainer off and on to help them strengthen their core muscles. What’s most important for their health and wellbeing, says Ruth, is keeping a fairly regular schedule and getting enough sleep which includes taking a nap if they feel like it. “What do you mean if we feel like it?” says Charlie, “We take naps all
TROY TO WN SEND Troy Townsend of Okemos, was overweight as a child, slimmed down through sports, then in his 20s “ballooned to 182 pounds of weak, soft, pasty dough.” Now at age 44, he weighs 157 pounds. “Intense exercise and clean eating are my fountain of youth,” says Townsend. “I feel better and my wife says I look better than when I was a teenager.” He trains in TaeKwonDo at Victory Martial Arts, Okemos and also works with Tess Mothersell, a personal trainer at Court One Athletics, who helped him with his diet. In June 2012, Townsend became the 2nd Degree Black Belt State Champion for his division. Now that he’s competing at a higher level, he plans to cut more fat to increase speed and stamina during tournaments. “I’ve learned to invest in my body,” he says. “It pays rich dividends. I eat and train like my body is my most precious possession and it feels great to have heightened confidence and energy and to have my wife call me a stud!” To get in shape, Townsend recommends trying a group sport like ATA Martial Arts and utilizing a personal trainer rather than going it alone. We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com. 8
Healthy & Fit • www.healthyandfitmagazine.com
OCTOBER 2012
Rassel-Daigneault Family Chiropractic Call Lansing’s Kids’ Favorite Chiropractor!
Rassel-Daigneault Lansing’s Kids’ Favorite Chiropractor Keep your family healthy! Call today! Family Chiropractic READ WHAT OUR PATIENTS ARE SAYING!
Chiropractic has kept my baby healthy even before he was born. Megan N.
Chiropractic has kept my children healthy and me, headache free! Janelle T .
I’m happy because my hockey kids are healthier through chiropractic. Margaret R.
(517) 336-8880 www.LansingKidsChiropractor.com 537 N. Clippert St. Lansing, MI 48912 Proudly Adjusting Greater Lansing Area Families Since 2000
Scan this code with your smartphone to like us on Facebook!
SAVE $10 MENTION THIS AD AND SAVE $10 ON YOUR NEXT EXAM
Success!
by Karen Giles-Smith
Mina Woodard
Wanting a fresh start before her freshman year in college, Mina Woodard, 19, of Holt, decided to transform her health, weight and life. She began by doing what was manageable, made adjustments along the way, and kept at it, even when life got rough. Her efforts resulted in a new lease on life, filled with things she always wanted to do but assumed were nearly impossible. What made you want a fresh start?
Until I had a physical in 2009, I never thought there was anything wrong with my eating habits. My doctor told me I had a good chance of getting diabetes and/or other obesityrelated conditions and I needed to lose weight soon. After that appointment, I thought more about my weight but didn’t make any changes: I still ate fast food without thinking there was anything wrong with it. About a year and a half before starting college, I decided I wanted to go to college as a new, healthy person. I didn’t want people to think of me as overweight anymore. I wanted to be able to do more exciting things in my life than sit and watch TV all day.
How did you go about it?
At first, I walked a mile almost every day and restricted my calorie intake. After a while, I learned that wasn’t enough: I needed to eat a healthy, balanced diet. Now, I avoid fast food and processed foods as much as I can. I never thought I would say this but fruits and vegetables have become my favorite foods. I also run 4-5 times a week and try to incorporate as much physical activity into my day as possible.
Did you experience any difficulties?
My senior year of high school was very difficult for me. I had just started losing weight when my mom was deployed overseas. Another challenge was staying motivated while being a teenager and constantly around friends who weren’t trying to lose weight. Moving to college over 1,000 miles away from home was also a rough transition.
How did you deal with the hard times?
I decided early in the school year that instead of gaining the “freshman 15,” I would lose 30 pounds. It took a lot of dedication but I focused and ended up losing more than 40 pounds by the end of spring semester.
10
After!
Before!
Mina Woodard Before: 265 lbs After: 150 lbs. Height: 5’6”
What changes have you noticed in yourself?
I’m much more confident. Physically, I can do things now that I thought were nearly impossible before. I’ve run numerous 5K races and a half marathon. I’m also finding that I have more energy. And I’m very interested in nutrition now. I’m currently studying dietetics at Michigan State University and hope to become a registered dietitian.
How do you stay motivated?
Whenever I feel like giving up and going back to my old ways, I remember how unhappy I was. People frequently tell me how good I look and that I’m an inspiration—that makes me even more motivated.
Do you have any tips for others?
Start by making small changes. When those changes become easy, add something else. It might take a long time to reach your goal, but it’s definitely worth it.
Do you know someone who is a Success! story? Send an e-mail
to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!
Healthy & Fit • www.healthyandfitmagazine.com
OCTOBER 2012
Come see the casual side of Playmakers
2299 W. Grand River Ave. Okemos, MI Just west of the Meridian Mall
517.349.3803 www.playmakers.com
Teeth
Lip lines
Learn how the sun can harm your lips. by Dr. Susan Maples
Q.
As I age, I notice that my lips are thinning and the vertical lines around my lips are more pronounced. Is there any remedy for those ugly lines?
A.
It is true that natural aging thins our lips and plays a part in the formation of these lines. The skin becomes creased from performing a repeated muscle action… puckering up. The lines are often called “smokers lines” because smoking cigarettes grossly accelerates their formation, as does sun damage. If you smoke, quit. And if you are in the sun frequently, use a lip balm with an added SPF for protection. Another cause of caved lips is lack of bone and tooth support. Many denture wearers lose bone over time, causing some collapse of their mid face. In addition, they often have an ill-supporting prosthesis—replacement teeth and
“Don’t stop kissing or stop aging in order to fend off your unwanted lip lines.” gums that are set several millimeters further back than they might be for optimal esthetics. If you wonder whether your teeth are the problem, by all means consult your dentist. What else is possible? Dermal (skin) fillers can be injected into the lips to make them fuller. When done well, the result can be quite pleasing. We have all seen Hollywood stars who appear to have overdone it with lip augmentation. The goal with fillers is to replace what Mother Nature originally gave you without distorting your natural lips. Dermal fillers can be of collagen, hyaluronic acid (such as Juvederm® or
Restylane®), or your own fat, harvested from another site such as your tummy. Fat is a more permanent solution, while the other fillers require reinjection over time. When considering a filler, discuss the pros and cons of each with your trusted plastic surgeon, dermatologist or dentist trained in injectable facial esthetics. Laser resurfacing treatments can also help smooth your lip lines. Fractional laser is a beam of high energy light that is used to resurface the skin. It safely removes your outer layer of skin cells (epidermis) while stimulating the underlying skin in the growth of new collagen fibers. Laser therapy can be used in combination with dermal fillers to create a more ideal outcome. Whatever you do, don’t stop kissing or stop aging in order to fend off your unwanted lip lines. Love and life are worth a few little lines in our faces!
At our core, we want to treat you with integrity and kindness. We hold an unwavering commitment to safety, health and long-lasting solutions.
12
Healthy & Fit • www.healthyandfitmagazine.com
OCTOBER 2012
Mind
Brain power
Hypnotism could help shape healthy living. by Cynthia Logan
Y
ou may already be thinking about getting in shape for the upcoming holiday season. If you eat, and exercise, with health in mind, instead of weight loss, you will have more success. This will also be a longer term solution than dieting for special occasions. Something that can help you in your plan is the technique of hypnosis. The power of suggestion can work and you don’t always need to be in a trance to experience results. Just think about seeing someone yawn or watch someone yawn and you will yawn (maybe I just made you yawn). The point is that a hypnotist, or recording, can help you to eat healthier, control your eating and drinking habits, as well as encourage you to exercise. I have used hypnosis to assist people in developing more healthy habits and it does work. Suggestions to eat more vegetables, make healthier choices, and
eat smaller portions can be useful tools when struggling to make lifestyle changes. Cravings for sweets or other foods can be overcome. Suggestions to drink more water are very beneficial. Even if you are one of those people that claim that you do not like water, the suggestion can work. Suggestions to eat more slowly, looking closely at portion sizes and eating without distractions are all helpful changes you can use in your own eating behaviors. You can pass on these healthy habits to your children and loved ones. It is important to find a practitioner who allows you to help create the suggestion that is right for you. They should allow you to discuss your weaknesses and the areas that you want to improve upon. While the ones listed above are common desires, I have had people ask me to help them control snacking habits when preparing food or overeating on
the holidays. Writing down some of these things before you go to the session will help you to be prepared. Research shows that the power of hypnosis and its techniques are safe and effective and that the ability to be hypnotized is correlated with intelligence, concentration, and focus. Hypnosis can be done individually or in groups and as with any therapy, follow-up sessions can strengthen the experience. So think about this technique to help you make permanent changes for your health. What have you got to lose besides that last few pounds and lousy eating habits? Cynthia Logan Anthony, PhD is a psychologist, limited license, a licensed professional counselor, and a nationally certified counselor with the National Board of Certified Counselors.
Elite athletes benefit from working with a trainer. You will, too. Whether you are already fit or aspire to be, I will help you set realistic goals, provide a personalized fitness plan that is safe and effective, and will coach you as you work toward your goal. Pat Hagen, Trainer
• Affordable package pricing • Private one-on-one training • Partner and small group training • Outdoor Boot Camp • Golf fitness conditioning • Mat Pilates
Call today!
(517) 381-8348 *$50 off the purchase of 14-sessions (new clients, only)
OCTOBER 2012
Pat Hagen, Trainer • Bodies In Motion Personal Training 2112 Hamilton Road Okemos, MI 48864 (Located between Okemos Rd. & Marsh Rd.)
www.personaltrainerokemos.com www.healthyandfitmagazine.com • Healthy & Fit
13
Health
Scrap the scale
Don’t let the scale rule your world—there is a better way. by Karen Giles-Smith
J
ennifer Hudson, recording artist, actress and Weight Watchers spokesperson, steps on the scale every day to help maintain her weight, according to USA Weekend magazine (March 25, 2011). It’s not uncommon. Many people weigh themselves daily or several times a day, sometimes going to great ends to get a good “read” by making sure they have an empty bladder and aren’t wearing heavy clothing or jewelry. The problem is that weighing yourself can do more harm than good. Sure, there are times when it’s necessary to be weighed—a medical checkup is one. But other than that, weighing yourself isn’t helpful. Think about how you feel when you step on the scale. Do you really want an inanimate object telling you if it’s going to be a good day or a bad day?
Consider this Consider the reasons why weighing yourself is not in your best interest: 1. Is the scale measuring what’s most important? Instead of your health and how you feel internally, the scale focuses attention on weight. “You can’t weigh your worth or wellbeing,” says Judith Matz, LCSW, co-author of The Diet Survivor’s Handbook: 60 Lessons in Eating, Acceptance and Self-Care. “Who you are is much bigger than the number on the scale.” 2. Are you giving away your power? An inanimate object should not have the power to rule your attitude and behavior—in essence, your life. “When people weigh themselves often, it’s not a neutral act,” says Matz. “It comes from a negative place: A place of judgment and shame: An attitude of ‘I’m not good enough’ and ‘Something is wrong with my body.’”
3. What does the number really mean? The scale measures the weight of all body tissues, not just fat—and muscle weighs more than fat. Weight loss is often due to loss of muscle and water. Also, body weight normally fluctuates a great deal due to variables such as hormones, food eaten and fluid status (hydration; water retention). 4. How do you react to the number on the scale? Do you celebrate or seek comfort? “If the number goes down, you feel you deserve a reward for your hard work and deprivation,” says Matz. “If the number goes up, you feel disappointed, angry and upset and may turn to food for comfort.” The number on the scale—whether perceived as “good” or “bad”—can lead to overeating. But consider this: If dieting doesn’t work, it’s the diet’s fault, not yours. “There is only a 2-5 percent chance that dieting will work,” says Matz.
k. o e! r o o b ace nd m F on ays a e zin vew a g a gi , M s Fit new & y g alth eakin e e H to br k i L ed t c ne n o c Be
14
Healthy & Fit • www.healthyandfitmagazine.com
OCTOBER 2012
A better way: Get feedback from your body
Scrapping your scale opens the door to acceptance of your body and offers the opportunity to work on listening to your body and allowing your body to naturally guide eating. Here’s how to connect with your body’s wisdom: • Live an active lifestyle doing things you enjoy. • Appreciate your body for all it does for you. • Make conscious choices about i) Exercising at different angles what you eat and drink. • Eat mindfully: Eat sitting at a table, and focus how the in the fol Once you have secured the MMI in the best position, you canrelax, begin theonactivity food looks, smells and tastes. manner: • Connect with your hunger and fullness cues. Aim to stop eating when you feel the first signs/ sensations of satisfaction or • Cross your arms in front of you. fullness. • Have your knees bent to comfort. • Get a handle on health by how you 5. Does the scale cause obsessivefrom anorexia nervosa or(spine bulimia. “The feel physically emotionally. spine is fl • Then move forward the upright straight) position to and where your thoughts and behavior? obsession takes up mental energy—it’s • Concrete feedback may include appropriate ankle that have ”chosen. Weighing yourself frequently may you exhausting, says Matz. blood pressure, distance or lead to fixation about weight, food and “Think of what you could do in the number of steps walked, waist eating. In some people, it may increase world if you weren’t so preoccupied circumference, fasting blood sugar, Wethehave pictured using at the 45-degree angle risk of disordered eating such asthe MMI with weight and food. ” and energymake level andsure stamina.that you allow y
bend and not keeping it straight (See figure 6 below). At this point, you should feel a com restraint from the MMI support pad. This restraint is also to give you feedback to return position. •
Get back in action!
Return to the upright (spine straight) position, and begin again.
At Exclusive Physical Therapy, we feature the Multifidus Muscle Integrator (MMI) Machine, specifically designed to help people with lower back pain by: • isolating lower back muscles; • alleviating undue stress and torque on ligaments; • allowing each segment of your spine to move sequentially, not as a unit; and • increasing endurance, strength and power in the lower back and legs. The machine can be used by athletes and others to prehabilitate/strength train to prevent injuries before they actually occur.
416 S. Creyts Rd. Suite B MISuite 48917 416Lansing, S. Creyts Rd. B Lansing, MI 48917 517-327-0996
(517) 327-0966
Name 45 degrees and proper pad placement) (See figure 5: Beginning position Last First
Learn more at exclusivept.com Address
OCTOBER 2012
Phone w/area code
Street
City Work Phone
www.healthyandfitmagazine.com • Healthy & Fit
15
Social Security Number _____________________________Birth date____________________
Diet
Go nuts for your health
Nuts can offer some great health benefits. by Karen Giles-Smith
I
have fond memories of nuts—not the “crazy” folks in my life, the edible kind. Nuts are sprinkled liberally throughout my past and I still enjoy them nearly every day. As a kid, I sometimes snuck peanut butter by the spoonful. For my birthday, I’d always request German Chocolate Cake, which has pecans in the frosting. As an adult, my on-the-go snack of choice is Kar’s Unsalted Raisin Almond Cashew Mix. And I‘ve always wanted to roast chestnuts on an open fire . . . well, that’s something I can look forward to. Nuts, in moderation, offer an array of health benefits. They’re a nutrient-rich food, packed with protein, fiber, vitamins, minerals, antioxidants, monounsaturated fats and omega-3 fats (both healthy fats). Different types of nuts have different nutrient profiles and health benefits, so
eating a variety of nuts can improve overall diet quality and health. The research related to nuts and heart health was strong enough to convince the U.S. Food and Drug Administration to issue a qualified health claim allowing manufacturers to print this statement on packages of peanuts and most tree nuts (almonds, hazelnuts, pecans, some pine nuts,
pistachio nuts, and walnuts): “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Several studies show that nuts have Continued on page 28
WHERE EVERYBODY PLAYS lansingymca.org 517.827.YMCA
18
Healthy & Fit • www.healthyandfitmagazine.com
OCTOBER 2012
Sleep
Bedtime do’s and don’ts
Trouble sleeping? Try these tips to get some sleep. by Dr. Don Colbert
I
f you have trouble sleeping, or find yourself tired during the day, it may be time to re-examine your habits. These simple “Dos and Don’ts” can help you find rest, without relying on harmful, unnatural sleep aids. Do: • Control your sleep space. Believe it or not, your surroundings can greatly influence your quality of sleep. Anything that disrupts your circadian rhythm (your internal clock) can keep you awake and cause fatigue. Your circadian rhythm is significantly influenced by light and temperature. Studies show the ideal temperature at which you sleep should be lower than the temperature that is comfortable when you are awake, so keep the thermostat a little lower at night.
Furthermore, even a small amount of light in your room can disturb your rhythm, so darken your bedroom as much as possible. • Get into a routine. Developing a bedtime routine can help you sleep better. Start preparing for bed several hours before bedtime. Get your exercise done by the afternoon, so it does not interfere with your body’ s attempts to wind down. Go to bed at a consistent time that allows you to get a full eight hours. Taking a cool shower before bed can help your body reach the cooler temperature needed for optimal sleep. Remember to go to the bathroom right before bed so you don’t wake up in the middle of the night. • Keep your bed uncluttered. Excess “stuff ” on your bed can disturb your sleep even if it doesn’t wake you. Too many pillows, blankets, clothes, and other things need to be removed so you have a level space to sleep. This
also means kicking dear Fido out of the bed. Dogs and other pets are bad for your slumber and can ruin your rest. Don’ t: • Eat food before bed. There is some disagreement on whether eating before bed is bad for you, but it should be logical that at least some foods are not advisable just before bed time. I generally recommend not eating anything after 7:00 PM. People have a tendency to eat junk food right before bed, and while they shouldn’t eat it at any time of the day, it’ s especially bad right before sleep. Sugar, lactose, and spicy or greasy foods right before bed not only irritate your digestive system, they can leave you feeling sluggish the next day. Continued on page 28
WHITEFISH POINT Run for the Light October October13, 13,2012 2012••Paradise, Paradise,MI MI 5K 5K& &10K 10KFun FunRun/Walk Run/Walk
To register: active.com or www.shipwreckmuseum.com Proceeds help to renovate the Whitefish Point Lighthouse.
OCTOBER 2012
www.healthyandfitmagazine.com • Healthy & Fit
19
Seniors
Is it a heart attack?
Heeding symptoms can save lives. by Karen Giles-Smith
O
ne day, after lifting a heavy box, you experience aches and pains in your arms and chest. You feel nauseated. You break out into a cold sweat. Is it a heart attack? You’re not sure. What should you do? Heart attack, defined The heart is a muscle that requires oxygen to survive. If blood carrying oxygen to the heart is severely reduced or completely cut off, a heart attack results. Disruption in blood flow occurs when coronary arteries thicken or become blocked by plaque, which is the buildup of fat, cholesterol and other substances. The symptoms “The most common symptoms are chest pain, arm pain, jaw pain, shortness
of breath and profuse sweating,” says Matthew Wilcox, DO, cardiologist and active staff member at Ingham Regional Medical Center and Sparrow Hospital in Lansing. “That being said, some people—especially women—can have different symptoms including nausea, back discomfort and lightheadedness.” Although some heart attacks are sudden and intense, most start slowly with mild pain or discomfort in the center of the chest, according to the American Heart Association (AHA). The discomfort can feel like uncomfortable pressure, squeezing, fullness or pain. It may last more than a few minutes, or go away and come back. Got symptoms? Don’t wait! Often, people aren’t sure what’s wrong and wait too long to get help. That was Rosie O’Donnell’s nearly fatal mistake in August, according to media
coverage. After helping a woman get out of a car, O’Donnell experienced aches and pains in her arms and chest, nausea and clammy skin. Slightly concerned, she searched the Internet for information about women’s heart attack symptoms, found confirmation and took an aspirin—but did not call 911. The next day, O’Donnell was still experiencing pain and scheduled an appointment with her doctor. The doctor discovered that one of O’Donnell’s coronary arteries was 99 percent blocked. In this scenario, says Wilcox, most medical professionals would not recommend waiting. “I would recommend taking an aspirin and calling 911 or going to the nearest emergency department in the case of new chest pain.” Aspirin helps by inhibiting tiny blood cells (platelets) from forming clots on plaque in the arteries. The clots can
The O’Day Studio GYROTONIC® and GYROKINESIS® TRAINING
Fall Special! Your first GYROKINESIS® class is free with the purchase of any package.
20
Gain balanced strength and flexibility with this fluid, rhythmic exercise. It’s a gentle way to recondition stiff, painful joints and muscles, a fun workout for the already active and healthy, or endurance training for athletes.
odaymovement.com info@odaymoevement.com (517) 351-3600
Healthy & Fit • www.healthyandfitmagazine.com
1650 Kendale Blvd. Suite 115 East Lansing, MI 48823
OCTOBER 2012
Warning signs that may lead to a heart attack You may be experiencing cardiovascular problems if you notice that ordinary physical activity causes you to experience the following symptoms: • Undue fatigue • Palpitations (the sensation that your heart is skipping a beat or beating too rapidly) • Dyspnea (difficult or labored breathing) • Chest pain (chest discomfort from increased activity)
Symptoms of a heart attack
The final word
These are signs that may mean a heart attack is happening: • Chest discomfort • Discomfort in other areas of the upper body including pain or discomfort in one or both arms, the back, neck, jaw or stomach. • Shortness of breath with or without chest discomfort • Breaking out in a cold sweat, nausea or lightheadedness
contribute to coronary artery blockage. “Minutes matter” is the motto from the AHA. Even if you’re not sure it’s a heart attack, get it checked out. The longer the heart is without oxygen, the more damage is done. Fast action can save lives. Don’t wait more than five
“Those previously hesitant to learn adult CPR will be glad to know that it’s simpler now,” says Wilcox. “It involves chest compressions only, no breathing.” It’s called Hands-Only CPR and it involves two simple steps, according to the AHA. If you see a teen or adult suddenly collapse: • Call 911 • Push hard and fast in the center of the chest to the beat of the classic disco song Stayin’ Alive.
minutes to call 911 Know CPR CPR (cardiopulmonary resuscitation) can more than double a person’s chances of survival.
“The most important thing to know about symptoms of a heart attack is that often the heart attack is the first symptom a person gets,” says Wilcox. “And they need to respond appropriately by calling 911. Many people don’t get warnings [such as the symptoms listed in the sidebar] prior to a heart attack, but if they do, the warnings should be taken very seriously and medical care should be sought.” For more information, including a heart attack risk assessment and a “Hands-Only CPR” how-to, visit the American Heart Association’s website, heart.org
Are You Ready to Take the Next Step with your Health and Fitness?
The Fitness Bootcamp Expo October 27 • in Downtown Lansing
Come down to the Lansing Fitness Bootcamp Expo on October 27, 2012 in downtown River Front Park. At this special one-day event, you’ll learn that fitness can be fun, and it can help you experience fantastic changes and goals once you learn how to exercise properly.
Find out more at:
fitnessbootcampexpo.com or call 517-993-6170 OCTOBER 2012
www.healthyandfitmagazine.com • Healthy & Fit
21
Produce of the month: Pumpkin For more than just your jack-o-lantern needs!
Pumpkin 101
Try it!
Pumpkins are a part of the squash and cucumber family. The word “pumpkin” originated from the Greek word pepõn, meaning large melon.
Pumpkin Pancakes 1 cup all-purpose flour 2 ½ Tbsp light brown sugar 1 Tbsp sugar 1 Tbsp baking powder 3/8 tsp ground cinnamon ¼ tsp ground nutmeg ¼ tsp ground cloves 1/8 tsp allspice ¾ tsp salt 1 ½ cups milk ½ cup pumpkin, cooked and pureed (can use canned) 1 egg, beaten 1 Tbsp + 1 ½ tsp oil
How to select and store:
Pumpkins should feel heavy for their size and firm to the touch. The stem should be securely attached. Flip the pumpkin over and put pressure on the bottom– if it flexes, it’s not fresh. The shell should have consistent coloring and be free of soft spots or cuts. Slight blemishes will not affect its taste. To maintain color and quality, store pumpkins out of direct sunlight. Unless you plan to cook the pumpkin within a few weeks, room temperature is too warm for storage.
How to enjoy:
What’s in it for you:
• Stir fry, roast, boil, steam or bake • Puree and spread on a quesadilla instead of cheese • Mash with garlic, butter, and spices and toss with pasta in place of tomato sauce • Don’t forget the seeds! Roast them with oil and spices for a protein-packed snack
Pumpkins are high in fiber and beta-carotene (vitamin A) which may reduce the risk of heart disease, skin and eye disorders, and delay aging. Pumpkin seeds are high in protein, iron, and B vitamins.
Did you know?
By Gina Keilen. Keilen is a registered dietitian and Culinary Coordinator for Culinary Services at Michigan State University.
Pumpkins can grow in six of the seven continents. They’ll grow in Alaska but not Antarctica.
Combine all dry ingredients in a large bowl. Mix together pumpkin, egg, milk, and oil in a medium bowl. Add to dry ingredients and stir until just moistened; do not over-mix. Spray a griddle or skillet. Pour ¼ cup of batter for each pancake. Cook until the top starts to bubble and then flip. Cook until golden brown. Serve with syrup, whipped cream, and pecans. Recipe courtesy of Michigan State University Culinary Services
Take advantage of our fall special 25% off 1-60 min or 1-90 min Massage Session at any of the 3 locations
expires ~ 11/30/12 • limit 1 per person • must present the coupon from the ad to receive discount cannot be used with any other special or membership rate Bring this coupon in and receive a 60 min session for $63.75 (savings of $21.25) or a 90 min session for $86.25 (savings of $28.75)
NOW IN THREE LOCATIONS! MAIN STUDIO
Back n’ Balance Massage 1995 N. Cedar St. #1 Holt, MI 48842
22
EAST LANSING LOCATION Inside Dr. Julie Dodds office 2900 Hannah Blvd. #212 East Lansing, MI 48823
Healthy & Fit • www.healthyandfitmagazine.com
BATH LOCATION
inside Conquest Fitness at Eagle Eye 15500 Chandler Road, Ste. 2 Bath Township, MI 48808
OCTOBER 2012
E V SA % *
20
SEND BOUQUETS FOR ANY OCCASION ADT
anniversary | birthday | just because
Hurry! Order now for unbelievable low prices, with flowers from $19.99 +s/h Visit
www.ProFlowers.com/colorful or call 877.336.3212
Join Over 12 Million People Who Have Found a Better Way to Send Flowers *20% off discount will appear upon checkout. Minimum purchase of $29.00. Does not apply to gift cards or certificates, same-day or international delivery, shipping and handling, taxes, or third-party hosted products (e.g. wine) and cannot be combined with other offers or discounts. Discounts not valid on bulk or corporate purchases of 10 units or more. Offer expires: 12/31/12.
Eight weeks to a 5K
Here’s an eight-week program to get you running this fall. by Justin Grinnell When entering any kind of race, a well thought out plan is important to improve performance and reduce the risk of injury. Just running will not get you optimal results. There are many components of training that must be taken into account when getting ready for a race. Training and taking care of your body are the most important factors. You also have to be efficient and effective with your training. The most common race distance that people engage in is a 5k. Entering a local 5k is a great way to get you motivated to work out more. It gives you a goal to focus on for a certain period of time. Here’s a complete eight-week guide to running a 5k. A proper dynamic warm-up, foam rolling, full-body strength training and a proper running regimen are all part of the program. You will do without the “junk” miles and focus on efficient running. You will never run more than 2.5 miles during this time, but the miles you do run will be at your race pace. This will better prepare you for race day and reduce the risk of injuries associated with running. As an added benefit you will become stronger and lose body fat. Make sure to perform a proper dynamic warm-up before each workout. Foam rolling should be done every day. On your rest
days you should foam roll even more to improve recovery.
Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or mystateoffitness.com.
24
WEEK 1
WEEK 5
Monday Strength training Tuesday Run 1.5 miles Wednesday Rest and foam roll Thursday Run 400 meters. Repeat the following four times: Run 100 meters. Try to improve your time with each 100-meter run. After every interval, rest for as much time as it took you to complete the distance. Friday Strength training Saturday Run one mile at race pace—the speed that you plan to run on race day. Sunday Rest and foam roll
Monday Strength training Tuesday Run 2 miles Wednesday Rest and Foam Roll Thursday Mid-Distance Intervals. After every interval, rest for as much time as it took you to complete the distance. • Run 800 meters. • Run 400 meters. Repeat twice. • Run 100 meters. Repeat four times. Try to improve your time with each run. Friday Strength training Saturday Run 2.5 miles at race pace Sunday Rest and foam roll
WEEK 2
WEEK 6
Monday Strength training Tuesday Run 1.5 miles at a faster pace than the previous week. Wednesday Rest and foam roll Thursday Hill Runs: Find a hill that is pretty steep, but not too steep where you have to walk up the hill. Run up the hill as fast as you can. Walk back down the hill slowly, then repeat. Perform 6 intervals. Friday Strength training Saturday Rest and foam rolling
Monday Strength training Tuesday Run 2 miles. This should feel short at this point in your training. Push yourself to see how fast you can do it. Wednesday Rest and foam roll Thursday Hill Runs. Find a hill that is pretty steep, but not too steep where you have to walk up the hill. Run up the hill as fast as you can. Walk back down the hill slowly, then repeat. Perform 10 intervals. Friday Strength training Saturday Run 2.5 miles close to your goal race pace. Sunday Rest and foam roll
WEEK 3 Monday Strength training Tuesday Run 1.5 miles at a faster pace than the previous week. Wednesday Rest and foam roll Thursday Run 400 meters two times. Repeat the following four times: Run 100 meters. Try to improve your time with each 100-meter run. After every interval, rest for as much time as it took you to complete the distance. Friday Strength training Saturday Run 1.5 miles at race pace Sunday Rest and foam roll WEEK 4 Monday Strength training Tuesday Run 1.5 miles at a faster pace than the previous week. Wednesday Rest Thursday Hill Runs: Find a hill that is pretty steep, but not too steep where you have to walk up the hill. Run up the hill as fast as you can. Walk back down the hill slowly and then sprint back up. Perform 8 intervals. Friday Strength training Saturday Run 2 miles at race pace Sunday Rest and foam roll
Healthy & Fit • www.healthyandfitmagazine.com
WEEK 7 Monday Strength training Tuesday Run 2 miles at a faster pace than the previous week. Wednesday Rest and foam roll Thursday Mid-Distance Intervals. After every interval, rest for as much time as it took you to complete the distance. • Run 800 meters. • Run 400 meters. Repeat twice. • Run 100 meters. Repeat four times. Try to improve your time with each run. Friday Strength training Saturday Run 1.5 miles as fast as possible Sunday Rest and foam roll WEEK 8 EXTRA foam rolling and dynamic stretching this week! Monday Tuesday Wednesday Thursday Friday Saturday
Full-body Strength Training Run 1 mile. Strength Training Rest. Foam roll and stretch. Rest. Foam roll and stretch. Race day!
OCTOBER 2012
Hearing
Say what?
Hearing loss is a common health problem in the U.S. With more than 50 million Americans suffering from its effects, hearing loss is now the third most common health problem in the country today behind only arthritis and heart disease. Hearing loss is an increasing health concern in this nation that is often preventable. “Hearing loss can be caused by exposure to loud noises, ear infections, trauma, or ear disease; harm to the inner ear and ear drum, illness or certain medications, and deterioration due to the normal aging process,” explains Dr. Greg Stewart of Hearing Health Center, Lansing, MI. “The amount of noise Americans are exposed to today plays an important role in the recent increase of hearing loss across the nation. It is no longer just a health concern for seniors.” It is recommended that at age 45
When it comes to my hearing health, personalized care matters. The AudigyCertifiedTM professionals at Hearing Health Center took the time to understand my unique hearing needs. Then, they customized my hearing aids specifically for my lifestyle. They are comfortable. And they work! My needs clearly mattered to them, and that's what matters to me. Lansing • 517.507.4588 1200 E Michigan Ave, Ste 330
Mason • 517.889.1921 800 East Columbia
St. Johns • 989.769.4256 1079 S US 27 (Southpoint Mall)
www.hearinghealthcenter.org OCTOBER 2012
everyone should have a baseline hearing test as part of a complete annual health exam. On average, most Americans don’t know how to recognize the first signs of hearing loss or which health professional is qualified to diagnose and treat the condition. An audiologist is a licensed and clinically experienced health-care professional who specializes in evaluating, diagnosing, and treating people with hearing loss and balance disorders. The first step in treatment of a hearing problem is to get your hearing evaluated by an audiologist. A hearing evaluation will determine the degree of hearing loss you have and what can be done. Although most hearing loss is permanent, an audiologist can determine the best treatment, which may include hearing aids, assistive listening devices, and hearing rehabilitation.
5K
ALL TOGETHER BETTER 4th Annual Boo 5K Trail Run
A unique and fun 5k trail run through the trails of beautiful Burchfield Park. Race care for kids ages 2-8 provided while you race. Bon-fire & Cook-out after the race included. Halloween Costumes optional. Sponsored by Healthy & Fit Magazine, Denny’s Restaurants & Beal’s Institute.
Friday October 19, 6:00pm Burchfield Park Warming Shelter 881 Grovenberg Rd. Holt, MI
REGISTER www.active.com • 517.827.9677 • Westside YMCA
www.healthyandfitmagazine.com • Healthy & Fit
25
Health
Nutrition after 40
Outsmart Father Time with nutrition know-how. by Karen Giles-Smith
I
t’s a fact of life: As we grow older, shift happens. The normal process of aging changes us to the core. As the body ages—even when body weight stays the same—body fat increases and muscle and bone mass decrease. Metabolism slows. Appetite may diminish making it harder to get needed nutrients. But don’t let getting older get you down! Healthy habits can help stall the clock by decreasing risk of chronic disease and disability and improving quality of life. At any age, even small changes to health habits can make a difference. Optimal nutrition is one way to promote “active engagement in life, both mentally and physically,” which is the definition of healthy aging. Although health status has multiple contributing factors, nutrition is one of the major determinants of successful aging, according to the Academy of Nutrition and Dietetics. “With all the information we’re
Did you know? Only 22 percent of adults 55 and older engage in regular physical activity. Adults 55 and older spend an average of 6 ½ hours a day watching TV. The #1 food eaten by Americans 70 and older is refined grains such as white bread, donuts, cake, cookies and pie.
exposed to about nutrition and healthy aging, it can be difficult to figure out what to eat,” says Lynn Spalding, registered dietitian and board certified specialist in gerontological nutrition.
“By focusing on eating a variety of whole foods, lean meats, fruits, vegetables, low-fat dairy and healthy fats, you’ll meet most of the nutrient recommendations for healthy aging.” Here’s how to outsmart the inevitable nutrition shifts: Calories with clout Calorie needs decrease with age due to decreased physical activity, loss of muscle mass and hormonal changes. However, requirements for many vitamins and minerals either remain constant or increase. What to do: Focus on nutrient-rich foods and beverages at meals and snacks and cut back on nutrient poor/empty calorie foods and beverages such as soft drinks, chips, pastries and candy. ChooseMyPlate.gov is a good resource.
Continued on page 29
(517) 599-5169 3460 Dunckel Rd., Lansing culliganlansing.com
Get the right fit!
Want your ad here?
(517) 559-5169 26
Healthy & Fit • www.healthyandfitmagazine.com
(517) 420-4020 Call for your appointment! Melinda Adams
Certified Bra Fitter yourperkypal@yahoo.com myessentialbodywear.com/yourperkypal
OCTOBER 2012
Seniors
Parkinson’s disease
Specialized therapy can help patients with the disease. by Tara Townsend
W
alt Freiberg can no longer throw a baseball like he did in younger days, but he has regained a lot of mobility and function despite his Parkinson’s Disease. The former automotive industry sales engineer was diagnosed 12 years ago and assumed he would slowly decline. “Therapy has literally reprogrammed my Parkinson’s,” says the Dewitt resident. “I still have some coordination loss but I don’t usually have tremors any more.” Freiberg walks a mile or two daily, usually on a treadmill, and does the exercises prescribed by a physical therapist, trained to work with Parkinson’s patients. “Walking is a big item,” he stresses. “With Parkinson’s your muscles tighten up and shrink. You have to keep walking and stretching to keep them working.” The specialized therapy, which his neurologist researched, is known as “LSVT BIG and LSVT Loud” (www. lsvtglobal.net). The program, provided only by nationally certified physical and
Walt Freiberg works with a rehab specialist to address Parkinson’s Disease symptoms.
occupational therapists (BIG) and speech-language pathologists (LOUD), focuses on the unique impairments common to Parkinson’s Disease patients who often shorten their steps, speak more quietly and/or mumble. The program trains them to make bigger movements and steps and speak louder. Parkinson’s Disease alters the brain’s capacity to monitor itself, so patients are
New Private Suites
unaware that they are whispering, hunched over or hardly moving. Since he completed the initial four-week outpatient therapy program at a local rehabilitation center in East Lansing, he is able to maintain his mobility with just a refresher course about once a year. “I’ve gone back for a six week refresher and they make sure I’m doing the right exercises.” Freiberg, 86, says he is keeping up fairly well with his wife who is 10 years younger and his two young grandsons. Although he’d love to be running, throwing and catching the ball with the two boys, he is grateful for his regained mobility and the fact that he can get to the field under his own power to watch them play. Tara Townsend, OTR/L, is Director, Rehabilitation and Wellness at Burcham Hills Retirement Community and Center for Health & Rehabilitation in East Lansing. Reach her at (517) 351-8377.
WE’RE MOVING!
For
Short-Stay Rehab!
NEW LOCATION
®
2865 Jolly Road Okemos, MI 48864
(Next to Honda Dealership, across from Okemos High School)
Call Today
517-827-1035 2700 Burcham Drive East Lansing, MI 48823
Appointments scheduled after October 11, 2012 will be at new location Look for more information to come by newsletter or visit
www.DrsApproach.com OCTOBER 2012
www.healthyandfitmagazine.com • Healthy & Fit
27
Nuts
(continued from page 18)
powerful cholesterol- and triglyceride-lowering effects. In fact, including nuts, such as almonds, in a heart-healthy diet has been shown to rival the effects of cholesterol-lowering medications. Walnuts, which contain omega-3 fatty acids, lower triglycerides (a type of fat in the bloodstream) and total cholesterol. Research also indicates that walnuts may increase HDL (“good” cholesterol) and lower LDL (“bad” cholesterol). Pecans, as a part of a heart-healthy diet, have been shown to raise HDL and lower LDL cholesterol and triglycerides. Eating nuts, especially tree nuts, may decrease the risk of metabolic syndrome, a cluster of factors that may lead to coronary artery disease, stroke and type 2 diabetes. Enjoying nuts may also help maintain a healthy weight. The protein, fat and fiber in nuts are very filling which may help curb overeating. In fact, research shows that eating nuts is associated with lower body weight. Enjoy a small handful of nuts as a snack or add to your favorite foods: • Stir ground nuts into pancake, waffle or muffin batter. • Use finely ground nuts to coat chicken or fish before baking. • Sprinkle nuts on yogurt, oatmeal, salads or steamed vegetables. • Spread peanut butter on apple slices or celery sticks. • To intensify their flavor, toast nuts in a dry skillet or bake them for five to 10 minutes in a 350-degree oven. Bonfire anyone? I’ll bring the chestnuts. For more information and delicious recipes, visit the International Tree Nut Council Nutrition Research & Education Foundation’s website: NutHealth.org
Sleep
(continued from page 19)
• Drink alcohol or take stimulants like caffeine and nicotine. It should be obvious that taking any kind of stimulant in the evening or late afternoon will interfere with a good night’s sleep. Some people believe drinking alcohol before bed will help them fall sleep faster and achieve deeper sleep. While alcohol may cause you to become sleepy, it can actually disrupt your circadian rhythm and can diminish your quality of sleep. • Use your bed for anything but sleep. Your bedroom should be your haven for sleeping. Don’ t turn it into a living room, dining room, or movie theater. Let your brain get used to the bedroom having one purpose -- sleep. Anything that stimulates your brain before bed, like watching TV, for example, can cause you to stay up too late. A good night’s sleep is important for optimal daily performance and can boost your immune system. Lack of proper sleep can lead to exhaustion, weight gain, depression, poor memory and mental function, and can leave you vulnerable to many diseases. If following the above guidelines still leaves you with trouble getting a good night’s sleep, there are some safe and natural sleep supplements I recommend. You can find them at www.drcolbert.com. Don Colbert, M.D., is board certified in Family Practice and Anti-Aging medicine. He is a New York Times Bestselling author with over 10 million books sold. He is the Medical Director of the Divine Health Wellness Center in Orlando, Florida where he has treated over 50,000 patients. Learn more at drcolbert.com. 28
Healthy & Fit • www.healthyandfitmagazine.com
Recipe
Sloppy Joes
Makes: 6 servings Ingredients:
1 tablespoon canola oil 1 pound ground turkey breast 1/3 cup diced onion 1/3 cup diced green pepper 1/3 cup diced celery 1 teaspoon chili powder 1 teaspoon garlic powder 1/2 teaspoon celery seed 1/4 teaspoon black pepper 3 tablespoons brown sugar 3 tablespoons Worcestershire sauce 1 tablespoon cider vinegar 1 tablespoon horseradish 1 (6 ounce) can tomato paste 1 cup water 6 whole wheat hamburger buns
Directions:
In a large nonstick skillet, heat oil over medium heat. Add the ground turkey, onion, green pepper and celery. Cook, stirring frequently until vegetables are softened and meat is broken into crumbles and cooked through; about 6 to 8 minutes. Stir in the chili powder, garlic powder, celery seed, black pepper, brown sugar, Worcestershire sauce, vinegar and horseradish and continue to cook until all the liquid is absorbed; about 5 to 7 minutes. Add the tomato paste and water and cook until combined and heated through. Top each bun with a 1/2 cup of sloppy joe mixture.
Nutrients per serving: 308 calories, 5 g fat, 1 g
saturated fat, 0 g trans fat, 47 mg cholesterol, 24 g protein, 436 mg sodium, 42 g carbohydrate, 6 g fiber, 80 mg calcium Recipe from the Heart Smart® Cookbook, Third Edition. Heart Smart® is a registered trademark of the Edith and Benson Ford Heart & Vascular Institute at Henry Ford Hospital. To order a copy of the Heart Smart® Cookbook III, please visit www.freep.com/bookstore or call 800-2455082. Used with permission.
OCTOBER 2012
Aging
(continued from page 26)
Water works Dehydration is a major problem in older adults, especially those 85 and older. Many factors can increase dehydration risk such as a decreased sense of thirst and certain medical conditions. What to do: Plan fluids (such as milk and juice) as well as high water-containing foods (such as fruits and soups) into meals and snacks. Keep water on hand as a reminder to stay hydrated.
adequate intake of high-quality protein is necessary for overall health, bone health, and to help maintain or increase muscle mass. What to do: Some experts recommend adults consume 25-30 grams (about 4 oz.) of high-quality protein at each meal such as eggs, milk, yogurt, cheese, lean meat, and nuts and nut butters. Add exercise for maximum muscle-building benefit. Dynamic duo
Fiber intake is important for normal bowel function and prevention of many chronic diseases but is often low in older adults. What to do: Choose a variety of fiber-rich fruits, vegetables and whole grains.
Calcium and vitamin D help prevent osteoporosis and may also improve immune function and decrease risk of cancer, heart disease and diabetes. What to do: Eat plenty of foods rich in calcium and vitamin D such as milk and milk products, eggs and fatty fish. Supplements may be necessary—check with your health care provider.
Protein power
Better with B-12
Decreased muscle mass contributes to frailty, impaired wound healing and decreased immune function. Protein needs may increase with age, and an
An estimated 6-15% of older adults have vitamin B-12 deficiency which may affect sensory and motor function. What to do: Choose good sources of
RE TO GIST DA ER Y!
Functional fiber
vitamin B-12 such as lean meats, fish, dairy products and eggs. A B-12 supplement is often recommended. Meals matter Make mealtime enjoyable. “Plan ahead, set a nice table and use good dishes, turn off the TV, and eat with family or friends,” suggests Spalding. “Often, it’s an adjustment to cook for fewer people as family size may change with an ‘empty nest’ but leftovers can be frozen for later use or reheated for a quick and easy meal. Try cutting your favorite recipes in half if you’re cooking for one or two.” For more information, visit nihseniorhealth.gov/ and Tufts University’s MyPlate for Older Adults at http:// nutrition.tufts.edu/research/myplateolder-adults EDITOR’S NOTE: Aging is a complex and individualistic process, so nutrition recommendations may need to be customized. Consult a doctor or a registered dietitian to discuss your specific needs.
2012
Aubrey’s
Butterfly 5K
Walk/Run for Epidermolysis Bullosa (EB) IN HONOR OF AUBREY JOY OBERLIN
BUSINESS CATEGORY EXCLUSIVITY
October PRESENTING 21, 2012 •PLATINUM 10 a.m. GOLD PARTNER SPONSOR SPONSOR $5,000 $2,500 $1000 ponsorship Benefits Lion’s Park, Dimondale
Aubrey’s 5K
ace Day Welcome & Closing eaking Opportunity
SILVER BRONZE SPONSOR SPONSOR $500 $250 - 499
aubreys5k.com
ompany Logo on Race Bibs
ecognition in Pre-Race PSAs
ompany Logo on Mile Marker OCTOBER 2012
emium Booth Placement at Event
www.healthyandfitmagazine.com • Healthy & Fit
*
*
*
29
Health
Managing menopause
Here are some ways to cope. by Lisa Marie Metzler
H
ot flashes. Mood swings. Bulging tummy. Sleep deprivation. Pre-menopause and menopause. Not a time any of us look forward to. We’re just coming into the age where we know who we are and confident in what we want and bam! this hits. Hormones out of sync can make a normally sane woman weep or want to slap someone and when that episode is all over - dive into a pint of Ben & Jerry’s. Before you jump on the menopausal hormone replacement (MHT) train why not consider natural alternatives and eating foods that will not only soothe menopause symptoms but create a healthier body for the years ahead? If your doctor practices a more
30
Western-style approach to medicine, consider talking to a naturopathic physician. Find one near you by visiting naturopathic.org
I’m so hot! You may be very attractive (hot) but hot is actually how you would describe the strong urge to rip off your clothes and sit in front of an open freezer. Hot flashes and night sweats are a common symptom of this stage of the game. Here are some natural wonders to try. Black Cohosh can help with the hot flashes help support and maintain hormone levels. Dong quai has been around for over a thousand years and used in Japan, China and Korea as treatment for an assortment of ailments including menopausal symptoms. Do not take if you have breast cancer or experience heavy bleeding during your periods. Also avoid if you’re taking a blood thinner or MHT or have an infection like a cold or flu. Soy has been getting lots of press lately because of the estrogenic properties, which can act like estrogen in the body. This has been some cause for concern, in relation to breast cancer but the American Cancer Society states that moderate consumption of soy foods appears safe and can even reduce breast cancer risk. A recent study from researchers at the University of Delaware found that ingesting at least 54 milligrams of soy isoflavones daily for six weeks to a year reduced hot flashes by 20.6 percent and severity by 26 percent. What’s important to remember when considering soy is to ingest it in it’s natural form. Tofu, soy milk, roasted soy nuts or tempeh are excellent sources. If you choose to take supplements make sure they are derived from whole soy beans. Flaxseed has also been shown to
Healthy & Fit • www.healthyandfitmagazine.com
decrease the frequency and severity of hot flashes. Lignins are substances found in flaxseed and are important modulators of hormone metabolism. Grind some in your coffee grinder and use 1 to 2 tablespoons a day. You can toss it into about anything and not even realize it’s there.
I’m going to rip someone’s head off! Everyone gets cranky from time to time but during this stage in life the mood swings can be a bit more intense. B vitamins and Omega-3 rich-foods can help squash the rage and also help with depression. Whole, unprocessed foods like lean meat and poultry, whole grains and lentils are easy ways to get your B’s. Some of the top Omega -3 rich foods include fish like chia seeds, flaxseeds, peanut butter with omega-3, walnut oil, spinach, kale, salmon, tuna and sardines. 5-HTP (Hydroxytryptophan) supplements raise serotonin levels in the brain which help regulate mood, sleep and behavior. St Johns Wort is another mood lifter that has several studies to back its effectiveness. Bonus, it can also help overcome a low sex drive. Speaking of sex, evening primrose oil can also help in that department (as well as other menopausal symptoms). Do not take with a MHT or if you are receiving treatment for breast cancer.
My belly looks like Winnie the Pooh Can we really blame menopause on bloated belly? Maybe our fingers are in the the honey pot too much. Sometimes a bad mood drives us to food for comfort. Or we’re not burning as many calories chasing our children around at this stage in our life. As we age, we begin to lose muscle mass, which helps us burn calories. This doesn’t mean you have to become a middle-aged body builder to keep your belly in check. Get some dumbbells or just use your body as resistance to build lean muscles. If you’re not sure how to get started, hire a personal trainer for a few sessions to show you the basics. Remember; this too, shall pass! OCTOBER 2012
My life changed WITH
SPORTS PERFORMANCE ACADEMY!
Now enrolling new Junior SPA for kids 8-12!
2655 East Grand River | East Lansing, MI 48823 | 517.708.8828
www.mystateoffitness.com
years we have been providing that service to our personal and commercial
tecting what’s importanttotoyou youisisour ourgoal goalatatAckley-Peters-Haubert Ackley-Peters-Haubert and ting what’s important and for for With a professional and knowledgeable staff and the ability to provide
LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM • HOME • CAR • BUSINESS • AUT LIFE • HOME • CAR • BUSINESS •LIFE AUTO-OWNERS.COM LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS. LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS. LIFE •• HOME • CAR • BUSINESS • AUTO-OWNERS.COM LIFE • HOME • CAR BUSINESS • AUTO-OWNERS.COM LIFE ••HOME • BUSINESS • AUTO-OWNERS.COM LIFE • HOME CAR• CAR • BUSINESS • AUTO-OWNERS.COM LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM
e here when you need us most
We’re here when you need us most We’re here when you need us most ’re here when you need us most
re here when you need us most
r0 60 years we have beenproviding providingthat thatservice serviceto toour our personal personal and commercial years we have been commercial Patrick, Seanand and Caleb Regner what’s important to you is our goal at Ackley-Peters-Haubert for ding coverages through excellent carriers our agency strives to maintain enjoy a ride in their new car.
We’re most We’rehere herewhen whenyou you need need us most We’re hereyou when you us We’re here when you need usneed most We’re here when us most most We’re here when need us most ing what’s important to you is our goal at Ackley-Peters-Haubert and for standing coverages through excellent carriers our agency strives to maintain over 60 years we have been providing that service to our personal and commercial
LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM LIFE • HOME • CAR • BUSINESS • AUTO-OWNERS.COM
With a professional andknowledgeable knowledgeable staff and the ability ability to what’s important to you is our goal atand Ackley-Peters-Haubert and for s.nts. With a Protecting professional and staff the to provide provide Protecting what’s important to you isinsurance our goal at Ackley-Peters-Haubert and for est professional standards in handling our clients needs. ars we have been providing that service to our personal and commercial
over years have been providing that service to our personal and commercial gnding what’s important to 60 you iswe our goal at Ackley-Peters-Haubert and for coverages through excellent carriers our agency strives to maintain Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for th a professional knowledgeable staff andandthe to provide clients. With and a professional and knowledgeable staff the ability ability to provide clients. With a professional and knowledgeable staff and the ability to provide We’re here when you need us most Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for We’re here when you need most Protecting what’s important to you isinsurance our goal at Ackley-Peters-Haubert and for highest professional standards in handling our clients needs. 0ghest years we have been providing that service to our personal and commercial Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for We’re here when you need us most professional standards inbeen handling our clients insurance Ackley-Peters-Haubert over 60 years we have providing thatservice service to our personalneeds. commercial ears we have been providing that service to our personal and commercial over 60 years we have been providing that to our personal and commercial Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for outstanding coverages through excellent carriers our agency strives to maintain outstanding coverages through excellent carriers ourand agency strives to maintain over 60 years we have providing that service to our personal commercial over 60been years we have been providing that service to our and commercial g coverages through excellent carriers our agency strives topersonal maintain INSURANCE SERVICES over 60 years we have been providing that service to our personal and commercia clients. With a professional and knowledgeable staff and the ability to provide recious is our goal at Ackley-Peters-Haubert Insurance Service clients. With a professional andto knowledgeable staff and the ability to provide Protecting what’s important toyou you isour our goal at Ackley-Peters-Haubert and for Protecting what’s important is goal at Ackley-Peters-Haubert and for Withover amoments professional and knowledgeable staff and the ability to provide Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for the highest professional standards in handling our clients insurance needs. clients. ahighest professional and knowledgeable staff and the ability to and provide 60 years weWith have been providing thathere service to our personal and commercial the professional standards in handling our clients insurance needs. clients. With a professional and knowledgeable staff the ability tomost provide With a professional and knowledgeable staff and the ability to provide We’re when you need us ears we have been providing that service to our personal and commercial clients. We’re here when us most clients. With ato professional and knowledgeable staff and theus ability tofor provide We’re here when you need most Protecting what’s important you is our goal at Ackley-Peters-Haubert and outstanding coverages through excellent carriers our agency strives to maintain Ackley-Peters-Haubert over 60 years we have been providing service to our personal and commercial over 60 years we have been providing that service to ourthat personal and commercial Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for outstanding coverages through excellent carriers our agency strives to maintain professional standards in handling our clients insurance needs. over 60 years we have been providing that service to our personal commercial ecious moments is our goal at Ackley-Peters-Haubert Insurance Service and for over 65 nal and knowledgeable staff andthrough theto ability to provide outstanding coverages Ackley-Peters-Haubert Protecting what’s important you is our goalexcellent at Ackley-Peters-Haubert and forto maintain outstanding coverages excellent carriers our agency strives to agency maintain outstanding coverages through carriers our strives clients. With a professional and knowledgeable staff and the ability to provide nding coverages through excellent carriers our agency strives to maintain INSURANCE SERVICES providing that service toWith our personal and clients. With aprovide professional and outstanding coverages through excellent carriers our agency strives to maintain clients. With acommercial professional and knowledgeable staff and the ability to provide tfe’s carriers, our agency strives to maintain the highest professional standards in Protecting what’s important to you isthe ourstrives goal at Ackley-Peters-Haubert and for the highest professional standards in handling our clients insurance needs. clients. aINSURANCE professional and knowledgeable staff and the ability to ing coverages through excellent carriers our agency to maintain precious moments is our goal at Ackley-Peters-Haubert Insurance Service SERVICES clients. With a professional and knowledgeable staff and ability to provide over 60 years we have been providing that service to our personal and commercial Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for the highest professional standards in handling our clients insurance needs. US TODAY! Protecting what’s important to you isinsurance our goal at Ackley-Peters-Haubert andagency for Ackley-Peters-Haubert the professional standards in handling our clients needs. 60needs. years we have been providing that service toour our personal commercial Ackley-Peters-Haubert fprecious and theover ability tohighest provide outstanding coverages through excellent carriers, our over 60 years we have been providing that service to personal andand commercial the highest professional standards in handling our clients insurance needs. snts moments is our goal at Ackley-Peters-Haubert Insurance Service We’re here when you need us most insurance We’re here when uscommercial most outstanding coverages through excellent carriers our agency strives to maintain 65 years we have been providing that service to our personal and commercial clients. over 60 years we have been providing that service to our personal and commercial outstanding coverages through excellent carriers our agency strives toinsurance maintain the highest professional standards in handling our clients needs. treet INSURANCE SERVICES Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for outstanding coverages through excellent carriers our agency strives to INSURANCE SERVICES over 60 years we have been providing service our personal and commercial over 60 years we have been providing thatthat service to our personal and the highest professional standards in handling our clients insurance needs. Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for outstanding coverages through excellent carriers our agency strives totomaintain maintain years we have been providing that service to our personal and commercial clients. hest professional standards in handling our clients insurance needs. Protecting life’s precious moments is our goal at Ackley-Peters-Haubert Insurance Service Hot wheels clients. With a professional and knowledgeable staff and the ability to provide ssional and knowledgeable staff and the ability to provide outstanding coverages kest you, policyholders, for rating us “Highest in Customer the highest professional standards in handling our clients insurance needs. clients. With a professional and knowledgeable staff and thethe ability provide clients. With a professional and knowledgeable staff to and the ability to provide With a professional and knowledgeable staff and ability to provide professional standards in handling our clients insurance needs. and forclients. over 65 years we have been providing that service to our personal and clients. With professional and knowledgeable staff and the ability toclients. provide onal and knowledgeable staff and the ability to provide outstanding coverages clients. With aathe professional and knowledgeable staff and the ability to provide Protecting what’s important to you isinsurance our goal atcommercial Ackley-Peters-Haubert and for the highest professional standards in handling our clients needs. ellent carriers, our agency strives to maintain highest professional standards in Ackley-Peters-Haubert over 60 years we have been providing that service to our personal and commercial Protecting what’s important to you is our goal at Ackley-Peters-Haubert and for Ackley-Peters-Haubert the highest professional standards in handling our clients insurance needs. the highest professional standards in handling our clients insurance needs. Ackley-Peters-Haubert Protecting life’s precious moments is our goal atAckley-Peters-Haubert Ackley-Peters-Haubert Insurance Service and for your over 65 125 S. Main Street • Eaton Rapids, MI over 60 years we have been providing that service to our personal and commercial L US TODAY! ction with the Auto Insurance Claims Experience, Three With a professional and knowledgeable staff and the ability to provide outstanding coverages MI 48827 When you purchase a new car, let Ackley-Peters-Haubert Insurance Service protect Ackley-Peters-Haubert outstanding coverages through excellent carriers our agency strives to maintain We want to thank you, and you, and you . . . We want to thank you, and you, and you . .. What a smile. ent carriers, our agency strives to maintain the highest professional standards in outstanding coverages through excellent carriers our agency strives to maintain What a smile. outstanding coverages through excellent carriers our agency strives to maintain over 60 years we have been providing that service to our personal and commercial INSURANCE SERVICES rckley-Peters-Haubert clients insurance needs. years we have been providing that service to our personal and commercial clients. With a professional and outstanding coverages through excellent carriers our agency strives to maintain outstanding coverages through excellent our agency strives to maintain INSURANCE SERVICES US TODAY! through excellent carriers, our agency strives to maintain the highest professional standards in over 60 years we have been providing thatcarriers service to our personal and commercial investment by providing you with superior coverage at a very economical price through outstanding coverages through excellent carriers our agency strives to maintain Ackley-Peters-Haubert Protecting life’s precious moments is our goal at Ackley-Peters-Haubert Insurance Service INSURANCE SERVICES Main Street CALL US TODAY! INSURANCE SERVICES CALL US TODAY! INSURANCE SERVICES 663-2651 life’s precious is our goalknowledgeable atPower Ackley-Peters-Haubert Insurance Service 517-663-2651 or Toll Free: 1-800-334-6157 rs in aProtecting Row,” according J.D. and Associates! ients insurance needs. Ackley-Peters-Haubert clients. With amoments professional and staff and the ability to provide knowledgeable staff and the ability to provide outstanding coverages through excellent carriers, our agency the highest professional standards in handling our clients insurance needs. Protecting life’s precious moments isto our goal at Ackley-Peters-Haubert Insurance Service the highest professional standards in handling our clients insurance needs. handling our clients insurance Auto-Owners Insurance .needs. Save even more by insuring your home with us, as well. Call us clients. With a professional and knowledgeable staff and the ability toclients. provide clients. With a have professional and knowledgeable staff and the ability to provide What a smile. and for over 65 years we been providing that service to our personal and commercial ns Street NSURANCE SERVICE and for over 65 years we have been providing that service to our personal and commercial clients. APH ank you, policyholders, for rating us “Highest in Customer INSURANCE SERVICES 125 S. Main Street the highest professional standards in handling our clients insurance needs. kept . . . 125 S. Main Street clients. With a professional and knowledgeable staff and the ability to provide 129 INSURANCE SERVICES strives to maintain the highest professional standards in handling our clients insurance needs. 0-334-6157 Ackley-Peters-Haubert and for over 65 years we have been providing that service to our personal and commercial clients. the highest professional standards in handling our clients insurance needs. the highest professional standards in handling our clients insurance needs. www.aph-insurance.com today. We will design a personal insurance program just for you and your new ride! Protecting life’s precious moments is our goal atAckley-Peters-Haubert Ackley-Peters-Haubert Insurance Service and for 65 With aWe professional and knowledgeable staff and the ability to provide outstanding coverages With a129 professional and knowledgeable staff and the ability to provide outstanding coverages Thank you, policyholders, for rating us “Highest intoover Customer Thank you, policyholders, for rating us “Highest in Customer nk you, policyholders, for rating us “Highest in Customer P.O.Box 129 We want to thank you, and you, and you . . . Ackley-Peters-Haubert outstanding coverages through excellent carriers our agency strives maintain want to thank you, and you, and you . . . What a smile. P.O.Box the highest professional standards in handling our clients insurance needs. 9apids, outstanding coverages through excellent carriers our agency strives to maintain isfaction with the Auto Insurance Claims Experience, Three INSURANCE SERVICES With a professional and knowledgeable staff and the ability to provide outstanding coverages MI 48827 years we have been providing that service to our personal and commercial clients. With a professional and outstanding coverages through excellent carriers our agency strives to maintain What a smile. We want to thank you, and you, and you .. . . urance.com through excellent carriers, our agency strives to maintain the highest professional standards in through excellent carriers, our agency strives to maintain the highest professional standards in We want to thank you, and you, and you . . . gain, and again. Ackley-Peters-Haubert outstanding coverages through carriers our agency toRapids, maintain Protecting life’s precious moments is ourexcellent goal Auto at 125 Ackley-Peters-Haubert Insurance Service MI Three INSURANCE SERVICES Satisfaction with the Insurance Claims Experience, S. Main Street •strives Eaton Eaton Rapids, MI 48827 Ackley-Peters-Haubert CALL US TODAY! Ackley-Peters-Haubert CALL US TODAY! Satisfaction with the Auto Insurance Claims Experience, Three Eaton Rapids, MI 48827 Ackley-Peters-Haubert Ackley-Peters-Haubert knowledgeable staff and the ability to provide outstanding coverages through excellent carriers, our agency We want to thank you, and you, and you . . through excellent carriers, our agency strives to maintain the highest professional standards in faction with the Auto Insurance Claims Experience, Three the highest professional standards in handling our clients insurance needs. Protecting life’s precious moments is our goal at Ackley-Peters-Haubert Insurance Service ds, MI 48827 handling our clients insurance needs. handling our clients insurance needs. Ackley-Peters-Haubert CALL US INSURANCE SERVICES 517) 663-2651 We want to you, and you, and you . . . Years in aand Row,” to J.D. Power and Associates! for over 65according years we663-2651 have been providing that service to our personal and clients. CALL US TODAY! APH thethank highest professional standards in handling ourcommercial clients insurance needs. APH 125 S. Main Street Phone: (517) Ackley-Peters-Haubert Years in aTODAY! Row,” according to J.D. Power and Associates! 125 S.maintain Main Street INSURANCE SERVICES Ackley-Peters-Haubert CALL US TODAY! INSURANCE SERVICES for rating us “Highest INSURANCE SERVICES Phone: (517) 663-2651 strives to the highest professional standards in handling our clients insurance needs. 517-663-2651 or Toll Free: 1-800-334-6157 Years in a Row,” according to J.D. Power and Associates! and for over 65 years we have been providing that service to our personal and commercial clients. handling our clients insurance needs. the highest professional standards in handling our clients insurance needs. INSURANCE SERVICE With a. professional and knowledgeable staff and the ability to provide outstanding coverages S. to Main Street mises kept .Thank .professional APH CALL US Thank you, policyholders, for rating us “Highest inyou Customer INSURANCE SERVICES Promises made. Promises kept .to . .Street 7) 663-2651 We want thank you, and you, and .. .. .. inin Customer ears in aWith Row,” according J.D. Power and Associates! 125 S. Main Street ers Insurance is ranked SERVICE P.O.Box 129 you, for rating us “Highest in Customer INSURANCE SERVICES the highest professional standards in handling our clients insurance needs. e:sth 1-800-334-6157 125TODAY! S. Main made. Promises kept .125 .carriers, .policyholders, Toll Free: 1-800-334-6157 P.O.Box 129 a INSURANCE and knowledgeable staff and the abilitywww.aph-insurance.com to provide outstanding coverages the Auto Insurance Toll Free: 1-800-334-6157 through excellent our agency strives to maintain the highest professional standards Thank you, policyholders, for rating us “Highest We want to thank you, and you, and you Ackley-Peters-Haubert P.O.Box 129 Thank you, policyholders, for rating us “Highest in Customer TODAY! INSURANCE SERVICE Thank you, policyholders, for rating us “Highest in Customer 125 S. Main Street •you, Eaton Rapids, MI P.O.Box 129want Ackley-Peters-Haubert 125 S. Main Street CALL US TODAY! Satisfaction with the Auto Insurance Claims Experience, Three kept .ahandling .Row,” .again, Eaton Rapids, MI 48827 P.O.Box 129 Ackley-Peters-Haubert mer Satisfaction with the Auto We thank you, and and you . . .Three Satisfaction with the Auto Insurance Claims Experience, Three www.aph-insurance.com through excellent carriers, our agency strives toto maintain the highest professional standards in Eaton Rapids, MI 48827 again, and again, and again. -800-334-6157 ph-insurance.com We want to thank you, and you, and you . . Thre . our clients insurance needs. www.aph-insurance.com ee Years in Ackley-Peters-Haubert des again, and again. again, and and again. CALL US TODAY! Satisfaction with the Auto Insurance Claims Experience, Satisfaction with the Auto Insurance Claims Experience, Eaton Rapids, MI 48827 Eaton Rapids, MI 48827 Ackley-Peters-Haubert APH Ackley-Peters-Haubert Thank you, policyholders, for rating us “Highest in Custome Ackley-Peters-Haubert 125 S. Main Street CALL US TODAY! INSURANCE SERVICES P.O.Box 129 INSURANCE SERVICES Phone: (517) 663-2651 517-663-2651 or Toll Free: 1-800-334-6157 Years in a Row,” according to J.D. Power and Associates! Satisfaction with the Auto Insurance Claims Experience, Three Eaton Rapids, MI 48827 handling our clients insurance needs. CALL US TODAY! INSURANCE SERVICES s Experience, Four Years in a Phone: (517) 663-2651 We want to thank you, and you, and you . . . Years in a Row,” according to J.D. Power and Associates! t Thank you, policyholders, for rating us “Highest Ackley-Peters-Haubert APH Phone: (517) 663-2651 ryou, and Associates! 125 S. Main Street Years inthe afor Row,” according J.D.Claims Power and Associates! INSURANCE SERVICE Ackley-Peters-Haubert Thank you, rating us “Highest in Customer nsurance.com INSURANCE SERVICES policyholders, for rating us “Highest Promises made. Promises kept .with .(517) .policyholders, Phone: 663-2651 again, and again. Years in aMain Row,” according to to J.D. Power and Associates! P.O.Box 129 ers, for rating us “Highest Satisfaction with Auto Insurance Experience, Thr Toll Free: 1-800-334-6157 INSURANCE SERVICE Eaton Rapids, MI 48827 125Thank S. Street omises made. Promises kept . . . www.aph-insurance.com CALL US TODAY! INSURANCE SERVICES Promises made. Promises kept . . . Phone: (517) 663-2651 in Customer Satisfaction the Auto Insurance Years in a Row,” according to J.D. Power and Associates! Auto-Owners Insurance is ranked you, policyholders, for rating us “Highest in Customer Toll Free: 1-800-334-6157 Tollkept Free: 1-800-334-6157 Thank you, policyholders, for rating us “Highest in Customer Power and Associates. Promises made. Promises .129Street . want . Ackley-Peters-Haubert P.O.Box 129 omer Satisfaction with the Auto Insurance Satisfaction with the Auto Insurance Claims Three ou, policyholders, for rating us “Highest in Customer INSURANCE SERVICE Thank you, policyholders, forExperience, rating us “Highest in Customer Eaton Rapids, MI 48827 Toll Free: 1-800-334-6157 P.O.Box We to the thank you, and you, and you ... CALL US TODAY! www.aph-insurance.com INSURANCE SERVICE on with the Auto Insurance again, and again, and again. 125 S. Main ses made. Promises kept . . . Claims Experience, Three Years in a Row,” Phone: (517) 663-2651 Years in a Row,” according to J.D. Power and Associates! Satisfaction with Auto Insurance Claims Experience, Three “Highest in Customer Satisfaction with the Auto Ackley-Peters-Haubert Ackley-Peters-Haubert www.aph-insurance.com s, for rating us “Highest again, and again, and again. Toll Free: 1-800-334-6157 www.aph-insurance.com US TODAY! ms Experience, Three Years in a Row,” again, and again, and again. Satisfaction with the Auto Insurance Claims Experience, Three Eaton Rapids, MI 48827 Satisfaction with the Auto Insurance Claims Experience, Eaton Rapids, MI 48827 CALL US TODAY! INSURANCE SERVICES Phone: (517) 663-2651 We want to thank you, and you, and you . . .Three Years in a Row,” according to J.D. Power and Associates! Thank you, policyholders, for rating us “Highest in Customer www.aph-insurance.com again, and again, and P.O.Box Promises made. Promises kept . .again. according tofor J.D. Power and Associates! Years in ausand Row,” according toand J.D. Power and Associates! We want to thank you, you, you . . . Ackley-Peters-Haubert Three Years in aagain, Row,” Thank you, policyholders, rating us “Highest Insurance Claims Experience, Four Years in a.129 Toll Free: 1-800-334-6157 125 S. Main Street Thank you, policyholders, for rating “Highest cording to J.D. Power and Associates! INSURANCE SERVICE with the Auto Insurance www.aph-insurance.com ion with the Auto Insurance Claims Experience, Three Promises made. Promises kept . . . Phone: (517) 663-2651 again, and and again. Years in a Row,” according to J.D. Power and Associates! CALL US TODAY! INSURANCE SERVICES Promises made. Promises kept . . . Phone: (517) 663-2651 IS 48827 Years in a Row,” according to J.D. Power and Associates! Auto-Owners Insurance is ranked Thank you, policyholders, for rating us “Highest Satisfaction with the Auto Insurance Claims Experience, Three Free: 1-800-334-6157 Eaton Rapids, MI 48827 TODAY! in Customer Satisfaction with the Auto Insurance in Customer Satisfaction with the Auto Insurance Street Thank you, policyholders, for rating us “Highest Thank you, for rating us “Highest in Customer Row.” - J.D.Toll Power and Associates. Promises made. Promises kept . policyholders, .. Power and Associates!
We’re here when you us most We’re here when you need most We’re smile. APHhere when you need us most
smile. We’re We’rehere hereand when you us. .most when you need most ntasmile. to thank you, you, and you . ta smile. APH APH
What a smile. APH APH want to thank you, and you, and you . . . What a smile. ant to thank you, and you, and you . . . APH What a smile. APH APH APH APH APH
APH APH t to thank you, and you, and you . . . APH APHAPH
APH APH We want to thank you,and and you you . .. . . AGENCY APH antAPH to thankAPH you,you, andandyou, APH nt to thank you, and you, and you . . . APH AGENCY APH APH AGENCY We want to thank you, andusyou, andinyou ... NAME APH AGENCY CALL US TODAY! INSURANCE SERVICE Thank you, policyholders, for rating “Highest Customer again, and again, and again. We want to thank you, and you, and you . . . CALL US TODAY! in a Row,” according to J.D. Power and Associates! k you, policyholders, for rating us “Highest in Customer AGENCY n Name • 555-555-5555 AGENCY NAME We want to thank you, and you, and you . . . Satisfaction with the Auto Insurance Claims Experience, Three AGENCY CALL US TODAY! NAME AGENCY kept . . . AGENCY We want to thank you, and you,Experience, andAssociates! you . . Three . you, policyholders, for rating us “Highest in Customer CALL US TODAY! action with the Auto Insurance Claims website Years in a Row,” according to J.D. Power and AGENCY NAME NAME AGENCY CALL US334-6157 TODAY! NAME ade. Promises kept .according .AGENCY . AGENCY (800) AGENCY Thank you, policyholders, rating us “Highest in Customer n, and again. ction with the Auto Insurance Claims Experience, Three ars in a Row,” to for J.D. Power and Associates! NAME Town Name • 555-555-5555 NAME NAME NAME AGENCY AGENCY www.aph-insurance.com again, and again, again. ses kept made. Promises kept . . . the Auto Insurance Satisfaction with Claims Experience, Three AGENCY es .website . . and NAME NAME rs in a Row,” according to J.D. Power and Associates! NAME
125 S. Main Street P.O.Box 129 Eaton Rapids, MI 48827 Phone: (517) 663-2651 125 S. Main Street Toll Free: 1-800-334-6157 P.O.Box 129 www.aph-insurance.com 125 S. Main Street Toll Free: 1-800-334-6157 “Highest in Customer Satisfaction with the Auto www.aph-insurance.com Customer Satisfaction with the Auto Insurance Tollwww.aph-insurance.com Free: Claims Experience, Three Years inaaRow,” Row,” (517) 663-2651 Years in according to J.D.Claims Power andin Associates! Claims Experience, Three Years in “Highest a Row,” nk you, policyholders, for1-800-334-6157 rating us in Customer Satisfaction withPhone: the Auto Insurance Satisfaction with the Auto Insurance Experience, Three Eaton Rapids, MI 48827 Thank you, policyholders, for rating us “Highest Customer P.O.Box 129 www.aph-insurance.com according to J.D. Power and Associates! Insurance Claims Experience, Four Years in a Claims Experience, Three Years in a Row,” 125 S. Main Street Thank you, policyholders, for rating us “Highest Toll Free: 1-800-334-6157 Thank you, policyholders, for rating us “Highest according to J.D. Power and Associates! www.aph-insurance.com stomer Satisfaction with the Auto Insurance Phone: (517) 663-2651 Claims Experience, Three Years in a Row,” Years in a Row,” according to J.D. Power and Associates! Thank you, policyholders, forinrating us Satisfaction “Highest Satisfaction with the Auto Insurance Claims Experience, Three Eaton Rapids, MI 48827 Customer with the Auto Insurance 125inS. Main Street Thank you, policyholders, for rating Row.” - J.D. Power andPromises Associates. made. Promises keptus . . “Highest . according to J.D. Power and www.aph-insurance.com Customer Satisfaction with the Auto Insurance Toll Free: 1-800-334-6157 according toAssociates! J.D. Power and Associates! P.O.Box 129 in Customer Satisfaction with Auto Insurance aims Experience, Three Years in aClaims Row,” Experience, Three Years Row,” Phone: (517) 663-2651 Years inin aaRow,” according to J.D. Power and Associates! Thank you, policyholders, for rating us “Highest inthe Customer Satisfaction with the Auto Insurance www.aph-insurance.com and again, and again. Claims Three Years a Row,” according toagain, J.D. Power and Associates! Thank you, policyholders, for rating usa“Highest Claims Experience, Three Years inInsurance aExperience, Row,” P.O.Box 129 Tollin Free: 1-800-334-6157 Claims Three Years in Row,” according to J.D. PowerExperience, and Associates! in Customer Satisfaction with the Auto Eaton Rapids, MI 48827 125 S. Main Street Thank you, policyholders, for rating us “Highest in Customer Satisfaction with the Auto Insurance according J.D. Power and Associates! according to J.D.Three Power and Associates! according to J.D. Power andtoTown Associates! www.aph-insurance.com Name •in555-555-5555 Claims Experience, Years in a Row,” Eaton Rapids, MI 48827 in Customer Satisfaction with the Auto Insurance Claims Experience, Three Years a Row,” Phone: (517) 663-2651 125P.O.Box S. Street and Associates! Thank you, policyholders, for rating usHaubert Mark Rick Acker Claims Years in a“Highest Row,” according toMain J.D. 129 Power website according to Experience, J.D. Power Three and Associates! in Customer Satisfaction with the Insurance according to J.D. Power andAuto Associates! Phone: (517) 663-2651 Mark Haubert Rick Acker Town Name • 555-555-5555 Toll Free: 1-800-334-6157 Mark Haubert RickRick Acker Eaton129 Rapids, MI 48827 Claims Experience, Three Years in a Row,”Mark Haubert P.O.Box Acker website according to J.D. PowerName and Associates! Town • 555-555-5555 Toll Free: 1-800-334-6157 www.aph-insurance.com
Promises made. kept and . . . again. P.O.Box Three Years129 in again, a Promises Row,” again, and again, and again. and again, 2651 125 S. Main Street again, and again, Promises made. Promises keptand . . .again. reetEaton again, and again, and again. wer and Rapids, Associates! MI 48827 Thank you, policyholders, forand rating again, and again, again. us “Highest in Customer Eaton Rapids • policyholders, MI • 48827 Town Name • 555-555-5555 34-6157 Phone: 663-2651 ds, MI 48827 Thank you, for rating us “Highest in Customer Promises made. Promises kept ... 125 S.(517) Main Street Town Name • 555-555-5555 Satisfaction with thewebsite Auto Insurance Claims Experience, Three again, and Insurance again, and again. Claims Experience, Three Toll Free: 1-800-334-6157 nce.com Satisfaction with the Auto website P.O.Box 129 )MI 663-2651 Mark Haubert Rick Acker 48827 Years a Row,” accordingfor to rating J.D. Power andRick Associates! Thank you, policyholders, us “Highest in Customer Mark Haubert Townin Name • 555-555-5555 Acker www.aph-insurance.com Years in a Row,” according to J.D. Power and Associates! Eaton Rapids, MI 48827 Thank you, policyholders, for rating us “Highest in Customer Town Name • 555-555-5555 Satisfaction with the Auto Insurance Claims Experience, Three Town Name • 555-555-5555 website 800-334-6157 rating us “Highest 63-2651 wn Name • 555-555-5555 s made. Promises kept . . . policyholders, for rating “Highest Phone: (517) 663-2651 AGENCY NAME Years in aus Row,” toto J.D. Power and Associates! again,Eaton and again, and again. website Satisfaction with the Auto Insurance Claims Experience, Three Phone: (517) 663-2651 Mark Haubert Rick Ackerand website Years in Row,” according J.D. Power Associates! Rapids, MI 48827 Town Name •a 555-555-5555 Town Name •according 555-555-5555 Mark NAME theAGENCY Auto Insurance Rick Acker MarkHaubert Haubert Rick Acker nsurance.com AGENCY NAME website NAME Town Name • 555-555-5555 0-334-6157 Mark Haubert Rick Acker Satisfaction with the Auto Insurance romises made. Promises kept . . . made. Promises kept . . . Town Name •us 555-555-5555 website www.aph-insurance.com Mark Haubert again, and again, and again. Town Name •J.D. 555-555-5555 Name • 555-555-5555 Toll Free: 1-800-334-6157 Acker Toll Free: 1-800-334-6157 Mark Haubert Rick Acker nk you, policyholders, for rating “Highest Mark Haubert Rick Acker Phone: (517) 663-2651 Years in a Row,” according to Power and Rick Associates! website Town •Town 555-555-5555 website 55-555-5555 Mark Town Name • Name 555-555-5555 Rick Acker MarkHaubert Haubert Rick Acker Years in a Row,” Town Name • 555-555-5555 Mark Haubert Rick Acker AGENCY NAME website xperience, Three Years in a Row,” website AGENCY NAME website website stomer Satisfaction with the Auto Insurance mises made. Promises kept . . . website www.aph-insurance.com , for rating us “Highest again, and again, and again. rance.com Town Name • 555-555-5555 Toll again, Free: for 1-800-334-6157 Mark Haubert Rick Acker Acker you, policyholders, rating us “Highest www.aph-insurance.com again, and and again. Town Name • 555-555-5555 Mark Haubert Rick Acker website Mark Haubert Mark Haubert Rick Rick Acker Mark Haubert Rick Acker te website Town Name • Associates! 555-555-5555 Mark Mark Haubert ng toAssociates! J.D. Power and nd Rick Acker Rick Acker MarkHaubert Haubert Rick Acker aims Experience, Three Years in a Row,”
NAME NAME NAME keptand . . . again. NAME AGENCY again, NAME ain, and again. AGENCY AGENCY NAME AGENCY NAME AGENCY NAME website CY NAME
AGENCY AGENCY Y NAME AGENCY NAME AGENCY AGENCY NAME NAME AGENCY AGENCY AGENCY NAME
Mark Haubert Rick Acker website mer Satisfaction with the Insurance Thank you, policyholders, forAuto rating us “Highest www.aph-insurance.com with the Auto Insurance again, and again, and again. Mark Haubert Rick Acker website Town Name • 555-555-5555 u, policyholders, for rating us “Highest Mark Haubert according to J.D. Power and Associates! Rick Acker Mark Haubert Rick Acker AGENCY NAME Name • 555-555-5555 AGENCY or rating us “Highest TownSatisfaction Name • Town 555-555-5555 n•Customer withNAME the Auto Insurance ms Experience, Three Years in a Row,” eer 555-555-5555 AGENCY NAME AGENCY NAME ree Years in a Row,” Town Name • 555-555-5555 Auto-Owners Insurance ranks highest among auto insurancewebsite providers in the J.D. Power and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those wit ank you, policyholders, for rating us “Highest Satisfaction with the Auto Insurance AGENCY NAME Town Name 555-555-5555 website Claims Experience, Three Years in a Row,” website only for• glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpowe ording to J.D. Power and Associates! Town Name • 555-555-5555 AGENCY NAME th the Auto Insurance website AGENCY Auto-Owners Insurance ranks highest among autoNAME insurance providers in theInsurance J.D. Power and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims Customer Satisfaction with the Auto Town Name • 555-555-5555 ebsite Experience, Three Years in a Row,” wer and Associates! website Town Name • 555-555-5555 according to J.D. Power and Associates! only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Town Proprietarywebsite results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. Name • 555-555-5555 Insurance ranks highest among auto insurance2008-2010 in theAuto J.D. Power and Associates Auto Claimson Studies . Study based on 11,597 total responses,22 ranking 22 insurance providers. Excludes those with claims ghest among auto insurance providers in the J.D. and Associates Claims Studies2008-2010 . Study based 11,597 total responses, ranking insurance providers. Excludes those with claims Town Name •Power 555-555-5555 555-555-5555 Claims Three Years in providers a Row,” e Years inorAuto-Owners a website only forRow,” glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietarywebsite results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. ding to Experience, J.D. Associates! stolen, roadside assistancePower bodily injuryand claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. website Town Name website• 555-555-5555 Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims SM and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims
Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total onlyfor forglass/windshield, glass/windshield, theft/stolen, roadside assistance bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. SM responses, ranking 22 insurance providers. Excludes those with claims only theft/stolen, roadside assistance or bodilyorinjury claims. Proprietary results
based on experiences and perceptions of consumers surveyed May 2010 – June SM 2010. Your experiences may vary. Visit jdpower.com. Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power Insurance and Associates 2008-2010 Auto Claims . Study based on 11,597 total Auto-Owners ranks highest among auto insurance providersStudies in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total SM SM Proprietary results ranking 22 insurance providers. roadside Excludes those with claimsor onlybodily for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. responses, ranking 22 insurance providers. Excludes those with claims only for responses, glass/windshield, theft/stolen, assistance injury claims. Proprietary results experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. based on experiences and perceptions of consumers surveyed May 2010 –based Juneon2010. Your experiences may vary.Insurance Visit jdpower.com. Auto-Owners ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with clai SM ks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 totalonly for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com e providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims.SMProprietary results Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims Auto-Owners Insurance ranks of highest among auto insurance in the2010. J.D. Power Associatesmay 2008-2010 Auto Claims Studies highest . Study based oninsurance 11,597 providers totalonlyinfor theft/stolen, assistance orSMbodily claims. Proprietary resultsClaims based on experiences perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. Auto-Owners Insurance ranks among autoamong theglass/windshield, J.D. Powerproviders and Associates 2008-2010 Auto Power Claims Studies . Associates Studyinjury based on 11,597 total xperiences and perceptions consumers surveyed Mayproviders 2010 – June Yourand experiences vary. Visit jdpower.com. Auto-Owners Insurance ranks highest auto insurance in theroadside J.D. and 2008-2010 Auto StudiesSMand . Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those
NAME
according to J.D. PowerName and Associates! site Town • 555-555-5555 and Associates! Name • 555-555-5555 website website
SM Proprietary results ponses, ranking 22 insurance providers. Excludes those withSM claims only for glass/windshield, theft/stolen, roadside assistance bodily providers. injuryin claims. Proprietary results responses, ranking 22or insurance Excludes thosePower with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Auto-Owners ranks among auto insurance providers the J.D. and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims Associates 2008-2010 Auto Claims Studies . Insurance Study based onhighest 11,597 totalonly SM results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. for glass/windshield, theft/stolen, assistance orthebodily injury claims. Proprietary SM Auto-Owners Insurance highestroadside among auto insurance providers in Power and Associates 2008-2010 Auto Claims . Study based on 11,597 total based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. based on experiences andranks perceptions of consumers surveyed May 2010 –J.D. June 2010. Your experiences may vary. VisitStudies jdpower.com. SM
Visit jdp
Auto-Owners Insurance ranks among auto insurance providers inauto the J.D. Power andinAssociates 2008-2011 Auto Claims Studies Study based on 11,811 total responses, ranking 26 insurance providers. Excludes with SM Power Auto-Owners Insurance ranks among auto insurance providers in the. J.D. and Associates 2008-2010 Auto Claims–ranking Studies . Study based on 11,597 total responses, ranking 22claims insurancethose providers. Excludes those with forhighest glass/windshield, theft/stolen, roadside assistance or bodily claims. Proprietary results based on experiences andorperceptions of consumers May 2010 June 2010. Your experiences may vary. Visit jdpower.com. responses, rankinginjury 22 insurance providers. Excludes thosePower with claims onlyhighest for glass/windshield, theft/stolen, roadside assistance bodily injury claims. Proprietary results Auto-Owners Insurance ranks highest among insurance providers the J.D. and Associates 2008-2010 Auto Claims Studies . Study based on surveyed 11,597 total responses, 22 insurance providers. Excludes those with , theft/stolen, roadside assistanceonly or bodily injury claims. Proprietary results SM on experiences perceptions of consumerstheft/stolen, surveyed2008-2011 May 2010 – June 2010. Your experiences may vary. Visit jdpower.com. onlyPower forandglass/windshield, roadside assistance orand bodily injury claims. Proprietary results based on total experiences perceptions of consumers May –Excludes June 2010. Your experiences may vary. jdpower. SM Auto-Owners Insurance ranks highest among auto insurance providers in based thebodily J.D. andresults Associates Auto Claims Studies Study based on surveyed 11,811 responses, ranking 26 insurance providers. those with onlyexperiences for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary based on experiences perceptions of consumers surveyed March-July 2011. Your experiences may vary. Visit jdpower.com. Auto-Owners Insurance ranks highest among insurance providers in the. J.D. Power and Associates 2008-2010 Auto2010 Claims Studies . Study based on 11,597surveyed totalmay responses, ranking 22 insurance providers. Excludes those withVisit claims onlyranks for glass/windshield, roadside injury claims. Proprietary results based onauto experiences and perceptions of consumers May –and June 2010. Your experiences vary.2010 Visit jdpower.com. SM Auto-Owners Insurance highest among autotheft/stolen, insurance providers in theassistance J.D. Power or and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 total neclaims 2010. Your may vary. Visit jdpower.com. only for glass/windshield, theft/stolen, roadside assistance orand bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010may – Junevary. 2010. Your experiences may vary. Visit jdpower.com. SM injury claims. Proprietary SM only for glass/windshield, theft/stolen, roadside assistance or bodily results based on experiences perceptions of consumers surveyed March-July 2011. Your experiences Visit jdpower.com. ners Insurance ranks highestclaims among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results SM
nce ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims Studies . Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims