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Healthy & Fit Healthy solutions. Fit results. A better you.

www.healthyandfitmagazine.com SEPTEMBER 2013

FOCUS ON FITNESS Keeping track of your numbers will tell all

Kristy Ford

This mother of two knows how to stay in shape

ALSO INSIDE:

CHILDHOOD OBESITY

Everyone’s problem; here’s how you can help.

GET UP!

MUSCLE MATTERS

Weightlifting should be part of your fitness routine

Get out of that chair and move around to stay healthy

Healthy & Fit Expo Magazine

The FREE event is back and better than ever! It’s set for September 14 at the Lansing Center.

S DEMO

KID S T EVEN

OUR E EMCE

Let Us Host Your Event In GREATER LANSING! From premier sports venues to great lodging, dining and shopping, Greater Lansing is the winning choice for your next sports event. Combine that with the support and partnership of the Greater Lansing Sports Authority and youâ&#x20AC;&#x2122;ve got a gold medal event - everytime!

NOW PLAYING! Check out these groups currently playing in Greater Lansing! Capital City River Run Weekend of Races and Healthy & Fit Expo September 14-15, 2013 Packet Pick-Up at Healthy & Fit Expo September 14, 2013 Lansing Center Capital Area Soccer Classic September 20-22, 2013 Multiple Regional Soccer Fields Spartan Water Polo Club Tournament September 21, 2013 East Lansing High School

517-377-1411 www.lansingsports.org

TOGETHER IN E M E R G E N C I E S

Emergencies happen.

When they do, you need the experts to make the necessary life-saving, split-second decisions so you can focus on what’s important… your family. HGB Emergency Department’s high-caliber medical team, best-in-class resources, and trusted regional partnerships are the right combination, providing assurance and compassion when you need it most, bringing us together in health. hgbhealth.com

SEPTEMBER

Healthy & Fit Magazine

SEPTEMBER 2013 VOLUME 9: NO 6

Want more healthy ideas and inspiration? Like us on Facebook and follow us on Twitter.

Our 2013 Expo Guide

Here’s everything you should know about the 2013 expo!

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

12 13 19 20 22 23 4

Childhood obesity

It’s everyone’s problem. How you can help.

How color hues can help us heal

Different colors bring out emotions.

Know your numbers

Lifestyle changes can lower your risk.

Focus on fitness

Fitness matters more than body weight, size or shape.

Balancing act

A balance test can predict your risk of falling and allow early treatment.

24 26 28 29 30

Want to try a new kind of workout?

Krav Maga will get you into fighting shape and ready for anything.

Get up!

Quit sitting all day at your desk and move around with these exercises.

Produce of the month: Brussels sprouts

Here’s everything you need to know about Brussels sprouts.

Behavioral issues

Understanding your brain can help reduce difficulties.

Muscle matters

Don’t be afraid to build muscle. You can burn more fat!

Fresh, healthy, diverse salads

Choosing to eat salads can improve health.

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2013

NOT YOUR AVERAGE GYM

2655 East Grand River | East Lansing, MI 48823 | 517.708.8828

www.mystateoffitness.com

A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

I’ll take jumping jacks over t-spine rotations any day

want to be the guy that names exercises. Where do I sign up for that role? You know what I’m talking—those movements that trainers put you through at the fitness center during a workout. I’ve noticed as I’ve gotten older and more advanced in workouts, the exercises have changed from simple names like jumping jacks or push-ups to movements like foam roll t-spine extension (I’m looking at you now Justin Grinnell! — see page 27). I miss the days of doing a skull crusher. That’s a mean, tough grizzly name that makes you feel like a mini Arnold Schwarzenegger. Now all I get to do is barbell lying triceps extensions. Sure, the name accurately describes the exercise and the correct anatomy, but it just isn’t cool. Just not swoll, in gym speak. By no means am I a workout junkie. I work out with a trainer as much as my schedule, and that of my two daughters’ sports teams, allow. Usually it’s about twice a week. I try to tell others at those sporting events about my workouts, but I seriously can’t describe a TRX standing rollout or single leg bench hip thrusters. A plank? Yup. Mountain climber? Yup. I’ve even figured out most of the kettlebell swings or goblet carries. Those make sense and are fun to say. They even feed the ego a bit. Tough stuff there. But a pilates hip circle? Hmm. Maybe. I’m certain there’s a group of anatomy professors, trainers and doctors scheming together to outline new workouts with complicated names. All the names of the exercises I’ve mentioned and several others are accurate. I know my trainer is always there to help demonstrate and show why the moves are important and effective for my workout and overall health. I understand. I get it. It’s just that when I’m exhausted, ready to keel over with soreness and dripping sweat it’s a lot easier to deal with a simple name than something with a lot of syllables. Except for burpees. We can do without those. Enjoy the issue.

Healthy & Fit • www.healthyandfitmagazine.com

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RDN Karen is a registered dietitian, freelance writer and medical nutrition therapist in East Lansing, 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. Justin Grinnell B.S., CSCS Justin is co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com. Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer specializing in health and fitness issues. Check out her blog at freshstartcoach.blogspot.com

SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

SEPTEMBER 2013

All proceeds go to

sic

8k run

walk

held in memory of Dallas Lincoln

Park North, 6260 E. Lake Dr., Haslett,

at, fast, and very scenic.

All proceeds go to

Mile at 8:45 a.m.

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m Sept. 16th through 20th, Race Day $30. al T-shirt, food, drink & chip timing.

8k run or e: www.playmakers.com, in person, or mail MI 48864. Make checks payable to “Special 1, 2008 - LAKE LANSING The race is held in memory of Dallas Lincoln

BER 21, 2008 - LAKE LANSING p on Saturday (9/20) from 10 a.m. to 6 p.m.

walk

8k run

walk

The race is held in memory of Dallas Lincoln

LOCATION: Start and ﬁnish in Lake Lansing Park North, 6260 E. Lake Dr., Haslett, g Park North 48840. from 7:30 a.m. to 8:45 a.m. Michigan

8k run/walk • 1 & 2 mile walk

d under; 11-14; Goes 15-19; 20-24; COURSE: around Lake25-29; Lansing30-34; and is ﬂat, fast, and very scenic. LOCATION: Start and ﬁnish in Lake Lansing Park North, 6260 E. Lake Dr., Haslett,All proceeds go to -69; TIME: 70-74;8K 75+. 8K walk: Non-competitive. Run/Walk at 9:00 a.m. Kids’ 1/2 Mile at 8:45 a.m.

Michigan 48840.

ere will be a free RunSept. for 15th, kids 12 ENTRY FEE:1/2 $20Mile through $25 from Sept. 16th through 20th, Race Day $30. COURSE: Goes around T-shirt, Lake food, Lansing and ﬂat, fast, and very scenic. rs. Kids’ can ordered for $5.00. EntryT-Shirts fee includes abe Brooks long-sleeve technical drink & chipistiming.

Autumn Classic Sunday, Sept. 29, 2013 • 9:00 a.m. 8k run

REGISTRATION: Entrants register online: www.playmakers.com, person, or mail ster winners and division winners through TIME: 8Kmay Run/Walk at 9:00 a.m. Kids’in1/2 Mile at 8:45 a.m.

to Playmakers, 2299 W. Grand River, Okemos, MI 48864. Make checks payable to “Special SEPTEMBER 21, 2008 - LAKE LANSING The race is held in memory of Dallas Lincoln Olympics Michigan Area 8.” FEE: $20 through ENTRY Sept. 15th, $25 from Sept. 16th through 20th, Race Day $30.

walk

ww.playmakers.com PACKET PICK-UP: Packets may be picked up on Saturday (9/20) from 10 a.m. to 6 p.m.

Entry fee includes a Brooks long-sleeve technical T-shirt, food, drink & chip timing.

LOCATION: Start and ﬁnish in Lake Lansing Park North, 6260 E. Lake Dr., Haslett, at Playmakers, or Sunday (9/21) at Lake Lansing Park North from 7:30 a.m. to 8:45 a.m.

Lake Lansing Park North in Haslett

REGISTRATION: may register online: www.playmakers.com, in person, or mail run: Men’s & Women’s: 10Entrants and under; 11-14; 15-19; 20-24; 25-29; 30-34; DIVISIONS: 8K Goes aroundMake Lake Lansing and ﬂat, fast,go and scenic. Allisproceeds to very 35-39; 40-44; 45-49; 50-54; 55-59; 2299 60-64; 65-69; 70-74;River, 75+. 8KOkemos, walk: COURSE: Non-competitive. to Playmakers, W. Grand MI 48864. checks payable to “Special Michigan 48840.

TIME: 8K Run/Walk at 9:00 a.m.

Kids’ 1/2 Mile at 8:45 a.m.

Olympics Michigan KIDS’ RUN: Preceding the 8K run at 8:45Area there 8.” will be a free 1/2 Mile Run for kids 12 ENTRYfor FEE: $20 through Sept. 15th, $25 from Sept. 16th through 20th, Race Day $30. and under. Medals will be awarded to all ﬁnishers. Kids’ T-Shirts can be ordered $5.00.

Autumn Classic

Entry feeon includes a Brooks (9/20) long-sleevefrom technical food, & chip timing. PACKET PICK-UP: Packets may be picked up Saturday 10T-shirt, a.m. to drink 6 p.m. 2013 Official Race Starter: Bobby Crim

AWARDS: Nice awards for overall winners, master winners and division winners through REGISTRATION: Entrantsfrom may register at Playmakers, or Sunday (9/21) at Lake Lansing Park North 7:30online: a.m.www.playmakers.com, to 8:45 a.m. in person, or mail 3rd place. to Playmakers, 2299 W. Grand River, Okemos, MI 48864.or Make checks payable to “Special 8k run walk RACE Michigan Area 8.” INFORMATION: Playmakers 349-3803 or www.playmakers.com 8K run: Men’s & Women’s: 10Olympics and under; 11-14; 15-19; 20-24; 25-29; 30-34; DIVISIONS: SPONSORS:

The race is held in memory of Dallas Lincoln DAY AGENDA The race held in memory of Dallas Lincoln SEPTEMBER 21, 2008 - LAKE LANSING Benefiting 8isPackets Special Olympics PACKETArea PICK-UP: may be picked up on Saturday (9/20) from 10 a.m. to 6 p.m. 7:30 – 8:30

35-39; 45-49; 50-54; 55-59; 60-64; 65-69; 70-74; 75+. 8K walk: Non-competitive. Michigan’s40-44; Insurance Company at Playmakers, or Sunday (9/21) at Lake Lansing Park North from 7:30 a.m. to 8:45 a.m.

Last Chance Packet Pick-Up

DIVISIONS: 8K be run: a Men’s & Women’s: 10 and under; 11-14; RUN: Preceding the 8K run 8:45 free 1/26260 Mile Run for kids15-19; 12 20-24; 25-29; 30-34; LOCATION: Startatand ﬁnishthere in Lakewill Lansing Park North, E. Lake Dr., Haslett, GOLDKIDS’ SPONSORS 35-39; 40-44; 45-49; 50-54; 55-59; 60-64; 65-69; 70-74; 75+. 8K walk: Non-competitive.and Registration

48840.to all finishers. Kids’ T-Shirts can be ordered for $5.00. and under. Medals will Michigan be awarded KIDS’ RUN: Preceding the 8K run at 8:45 there will be a free 1/2 Mile Run for kids 12 Pulmonary & COURSE: Goes around Lake and iswill flat, andtovery and Lansing under. Medals be fast, awarded all fiscenic. nishers. Kids’ T-Shirts can be ordered for $5.00.8:00 – 8:30 AWARDS: Nice awards for overall winners, master winners and division winners through Critical Care TIME: 8K Run/Walk at 9:00 a.m. Kids’ 1/2 Mile 8:45winners, a.m. master winners and division winners through Team Sign-In and Pictures AWARDS: Nice awards for at overall 3rd place. 3rd place. Consultants ENTRY FEE: $20 through Sept. 15th, $25 from Sept. 16th through 20th, Race Day $30. 8:35 Playmakers or www.playmakers.com Entry fee includes a BrooksINFORMATION: long-sleeve technical T-shirt,349-3803 food, drink & chip timing. INFORMATION: Playmakers 349-3803 or www.playmakers.com Michigan’s Insurance Company FREE - Kids 1/2 Mile Fun Run • Worman and Dixon, PLC SPONSORS: REGISTRATION: Entrants may register online: www.playmakers.com, in person, or mail SPONSORS: (12 and under) and Kids 50to Playmakers, 2299 W. Grand River, Okemos, MI 48864. Make checks payable to “Special ister at www.playmakers.com • Rafael Javier, M.D., • Gerald Crane, D.D.S. yard dash (6 and under) Olympics Michigan Area 8.”

Pulmonary &

M.D. form e otherMary sideSharp, for entry

PACKET PICK-UP: Critical Care Packets may be picked up on Saturday (9/20) from 10 a.m. to 6 p.m. at Playmakers, or Sunday (9/21) at Lake Lansing Park North from 7:30 a.m. to 8:45 a.m. Consultants

and Staff

SILVER SPONSORS

DIVISIONS: 8K run: Men’s & Women’s: 10 and under; 11-14; 15-19; 20-24; 25-29; 30-34; greater lansing 35-39; 40-44; 45-49; 50-54; 55-59; 60-64; 65-69; 70-74; 75+. 8K walk: Non-competitive.

Race series

and under. Medals will be awarded to all ﬁnishers. Kids’ T-Shirts can be ordered for $5.00. or see other side for entry form • Rafael Javier, M.D., AWARDS: Nice awards for overall winners, through Pulmonary & Mary Sharp, M.D.master winners and division winners 3rd place. and Staff Critical Care

Michigan’s Insurance Consultants Company INFORMATION: Playmakers 349-3803 or www.playmakers.com greater lansing

Race series

SPONSORS:

• Rafael Javier, M.D., Mary Sharp, M.D. and Staff

2 0 1 3

Pulmonary & Critical Care Consultants greater lansing Race series 2 0 1 3

FITNESS FOUNDATION

9:05

1 and 2 Mile Non-competitive Walks

9:45

Runners Awards Posted and Prizes Ready for Pick-up

Michigan’s Insurance Company

Race #12 of the Playmakers 2013 Race Series

www.playmakers.com or see other side Pulmonary for entry & form

• Rafael Javier, M.D., Mary Sharp, M.D. and Staff

8K Run/Walk

Michigan’s Insurance Company

KIDS’ RUN: Preceding the 8K run at 8:45 there will be a free 1/2 Mile Run for kids 12 Register at www.playmakers.com 1 3

IN KIND SPONSORS

9:00

Critical Care Consultants

10:15-10:30 Team Awards

Fit Features

by Karen Giles-Smith

EMI LY FELD PAUSCH Once she noticed the difference that exercising and eating well made in her life, there was no turning back for Emily Feldpausch, 32, of Williamston. “I wanted to be the one in control of how I felt every day,” she says. It’s healthy eating, in particular, that makes a noticeable difference for Feldpausch. “I see food as my prescription for energy for workouts, maintaining a healthy appearance, concentrating better and dealing with stress.” She stays focused on a positive approach to eating: choosing which foods to eat for health and energy rather than what to avoid. Workouts at Williamston Strength and Conditioning and playing women’s soccer help her stay committed. “What motivates me is having a workout group that keeps me responsible for showing up four days a week, doing workouts that require me to compete against myself, and having fun while exercising,” she says. Feldpausch believes it’s key to find a partner or group to work out with, and routines that are enjoyable enough to stick with. “A healthy lifestyle brings me so much confidence! Now I am always looking to improve myself and can’t believe what I can sometimes do.”

H E I DI CA RR I V E A U Twenty years ago, sensing she was a little too young to be feeling so tired and overweight, Heidi Carriveau, 52, of Owosso, decided to quit making excuses and get started with an exercise regimen. Her journey to fitness began when a friend convinced her to train for a 10 mile road race. “Once I got started, I couldn’t quit!” she says. Carriveau admits that it’s challenging to live a healthy lifestyle, but the work she puts into eating healthy and mixing up workouts is worth it and shows in her attitude and energy level. “I love the way I feel after a good workout,” she says. Carriveau competes in a variety of events—distance bike rides, half-marathons, and triathlons—and hopes to complete a marathon. Her husband, an Army Airborne Ranger, and two high-energy golden retrievers, keep her moving. “Our mornings start at 4:30 to head to the gym. Some days that’s hard, but between my Drill Sergeant husband and the dogs staring at me, it’s easier to just get up!” Sharing encouragement with others keeps her motivated. “Make being healthy a priority and carve out some time. Only have 20 minutes? That’s better than nothing and keeps you in the habit.”

D EVEN PARRISH Deven Parrish, 33, of Williamston, decided the time had come to test his physical abilities. “I was a tall, skinny high school kid—not athletic or interested in sports. In that respect, I had never challenged myself physically to see what I was capable of.” The few attempts he made to get in shape failed when he grew bored and realized he didn’t know how to properly work out. Williamston Strength and Conditioning offered solutions to these problems. By engaging in a variety of activities, challenging himself, and staying consistent and committed, Parrish was able to improve his performance. “I’m part of a fitness community and the people are great,” he says. “They keep me coming back. I look better, feel better, am stronger, and have more energy. The time and effort I put into my workouts is an investment to help me live a better life when I am older.” Parrish believes there are no shortcuts or quick fixes and that to succeed you need to find ways to help yourself stay committed. “It’s a lifestyle change, not simply a hobby. I don’t ever want to go back to that weak, scrawny person I used to be.”

MIKE KEENE Mike Keene, 40, of Jackson, recently lost 55 pounds and feels great. His motivation was just a sweet, little thing: A new addition to his family. “I knew if I wanted to see her get married one day and have children, I needed to change my lifestyle and get healthier,” says Keene. His family continues to be his top motivator, but the people at Powerhouse Gym in Jackson take a close second. Steven Garrison, Keene’s trainer, and the Gym owners encouraged and pushed Keene to step outside of his comfort zone and take on new challenges such as CrossFit. Now, staying active and working out are his most important health habits. “I have much more confidence and I can tell that my family is proud of what I’ve accomplished,” says Keene. His advice to others who are interested in improving their health is to take it one day at a time. “When you think you can’t do one more set, take a deep breath, dig deep, and push harder.”

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

SEPTEMBER 2013

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Success!

by Karen Giles-Smith

Scott Gray Scott Gray, 57, feels fantastic these days. He loves riding his bike and does so whenever he gets the chance. About 18 months ago, Gray couldn’t make it more than a few yards. Five years ago, he was feeling his worst: Diabetes, high blood pressure, high cholesterol, high triglycerides and acid reflux were taking a toll. How did he turn it around? Once he traded the “shoulds” for the “wants,” he easily found his way to wellness. Here’s his story. What was going on five years ago?

At one point I weighed about 375 pounds. Then I settled in at about 345 pounds for several years. I had high blood pressure, high cholesterol and became diabetic. I was on a lot of medications. I felt terrible. About two years ago, I knew I had to do something, so I tried various ways to lose weight and get exercise. I joined a fitness club, but that didn’t work. I tried riding an exercise bike every morning, but that didn’t work either. I tried watching what I ate and lost 10 pounds, but I was miserable on diets and didn’t stay on them. I decided I either needed to make it work somehow, or say to hell with it all.

After!

Before!

What did you find that worked for you?

Early last year, a friend told me about a hypnotist. I gave her a call and she said it might or might not work—no guarantees—but the only way it would work is if I really wanted it to. I had nothing to lose, so I gave it a try. We talked for about an hour and a half. She asked me what I wanted to do. I said I wanted to eat and eat good stuff and I wanted to be active and healthy. She helped me a lot with some decisions. I knew I didn’t like exercising indoors; I wanted to do something outside for about a halfhour every day, that I enjoyed. I made a commitment to myself. She told me to do the best I could—that that’s all I could do. She made me feel good about it.

Before: SCOT GRAY B Y T H E

NUMBERS

Hemoglobin A1C*: 9.8 Triglycerides: 234 Total cholesterol: 174 HDL cholesterol: 30 LDL cholesterol: 97

So, you decided to do it your way: What were the specifics? I bought a bike and started riding. I started out slow. Now I ride 6-10 miles per night and 10-20 miles on weekends. My goal is to take a five day bike trip, but I’m not ready quite yet. I also started tracking what I eat using a free app called My Fitness Pal. I eat what I want, including a lot of veggies. I don’t feel deprived.

What changes have you noticed?

There was a huge change in my ener10

After:

Hemoglobin A1C*: 5.7 Triglycerides: 47 Total cholesterol: 118 HDL cholesterol: 36 LDL cholesterol: 73

*A long-term measure of blood sugar control

gy level and my lung capacity. When I started riding, I couldn’t go more than a few yards. Recently, I rode 41 miles on the rail trail. I used to have a huge case of reflux—I ate Rolaids

like candy—and that went away. And I don’t snore anymore. My weight has been stable for quite a while now, around 215 pounds, so I guess that’s where I want to be. I feel great.

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

SEPTEMBER 2013

Teeth

Childhood obesity

It’s everyone’s problem. How you can help. by Dr. Susan Maples

hildhood obesity is everyone’s problem! I am passionately dedicated to helping the dental and medical professions team together in this fight to save lives. You may wonder how childhood obesity intersects with dentistry. I hardly know where to start. First, tooth decay. Did you know that the biggest food-culprit in the upwardly trending weight crisis is the very same ingredient boosting dental disease? You guessed it — high-fructose corn syrup. Americans are consuming an average of 63 pounds per person, per year of the stuff, primarily in juice, sports drinks and soda. Childhood obesity stimulates a cascade of other lifestyle illnesses like diabetes, hypertension, sleep apnea, acid reflux, depression and osteoporosis, to name a few. Without the time, tools or courage to affront obesity, physicians are called to medicate these diseases and 400+ of these

lifestyle illness meds stimulate dry mouth as a side effect. Saliva shut-down ratchets up tooth decay with a vengeance! If watching kids get sicker during my tenure as a dentist has not been enough to keep me awake at night, the worry about our health care cost projection is. Right now 17 percent of our kids are obese and it is projected than 85 percent of these kids will be morbidly obese (100 pounds overweight) by age 30. If we think we are in a health care cost crisis now, just wait. Statistically, most of us spend the majority of our health care dollars in the last year of our life. Just imagine the projected costs for continual medical treatment of these obesity-linked diseases on a young adult population. It will be mind-blowing. So I’m just a dentist. Too small to stand up to the corn lobbyists, the FDA, the tobacco growers or their lobbyists. But with my time and concern, I can impact the health of my people, one child at a time. And so can you! Stay curious with

kids about what they want: energy? smarts? sports performance? attractiveness? health? When you learn that their current health status does not match their desired future, help them seek some answers for a future they will love. Kids dig science. One more plea: Help me in the plight to get our health care and education teams on board. If you know someone working in medicine, dentistry, or education who interfaces with children, encourage them to get involved. A recent cover story in the Journal of the American Dental Association says 50 percent of dentists want to address obesity in patient care but only 1.6 percent do anything towards it. Why? Primarily there is a sense of inadequacy: lack of training/expertise and lack of appropriate tools. Please encourage your influential friends to learn more, and to get involved as if their own future depended on it. Our kids are our future. Lets give ‘em all we have!

www.DrSusanMaples.com (517) 694-0353

Thank you for your vote of confidence! Voted 2013 Lansing’s People’s Choice Award: Best Dentist

Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2013

Mind

How color hues can help us heal Different colors bring out emotions. by Cynthia Logan, PhD

growing body of professionals; physicians, psychologists, and alternative medicine specialists are exploring how color, with light and pigment, can affect people to help them heal physically, mentally, and emotionally. Colors can generate electrical impulses and magnetic currents and can activate biochemical and hormonal processes in the body. Colors can cause reactions including stimulation of cells to suppression of the production of melatonin, and wound healing. Red can increase circulation; yellow can stimulate nerves; and orange increases energy. Blue and green can soothe skin irritations and even anxiety. In fact, blue light can reset biological clocks, causing all kinds of changes in our bodies. Full spectrum light therapy is sometimes recommended for people

suffering from seasonal affective disorder (SAD). These blue spectrum lights can be purchased on the internet and come in a variety of options, including regular bulbs that you can screw into lights in your home to portable lights that run on batteries that can be used at your workplace. Blue light can help with sleeplessness and depression, bi-polar disorder, suicidal ideation and substance abuse (please consult your health professional before attempting use). Dr. Andrew Weil states, “In addition to SAD, light therapy has been used to treat other types of depression, to boost the effects of antidepressant medication, as a substitute for antidepressants during pregnancy or while breast feeding, and to enable patients with depression to take lower doses of antidepressants. It also has been used to treat insomnia and the eating disorder bulimia, and is being studied as a treatment for obsessivecompulsive disorders, premenstrual

syndrome, jet lag, Parkinson’s disease, dementia and attention deficit hyperactivity disorder (ADHD).” Blue wavelengths may help improve performance of students and employees who work inside and are not exposed to light from the sun during the day or at nighttime. Shift workers may use these lights to protect them against sleep disturbances. Photodynamic therapy is a recently developed, non-invasive cancer treatment. A National Cancer Institute fact sheet explains how this therapy can kill cancer cells and shrink tumors. This treatment is FDA approved and can be researched on the internet. 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.

Michigan’s Elite Source of Krav Maga Krav Maga is the Israeli Defense Force system for unarmed defensive tactics and survival, and is designed to arm the individual with the necessary mindset, strategies and tactics to survive threatening close quarter encounters in the field. Not a martial arts system, Krav Maga strategies are focused on dominating the human mind and mitigating the threat’s instinctive reactions, keeping the attacker in a constant state of mental shock that will prevent him from initiating or continuing his attack.

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SEPTEMBER 2013

Healthy & Fit Expo

Say goodbye to varicose veins. Magazine THE HEALTHY & FIT MAGAZINE EXPO • www.healthyfitexpo.com Say FREE hello to your favorite skirt. ADMISSION • SEPTEMBER 14, 2013 • LANSING CENTER • 10 a.m. to 4 p.m. • healthyfitexpo.com

Millions of to Americans suffer varicose veins. be one Atthan McLaren, wefollowing offer apages you’ll learn about Welcome our 2013 Healthy & Fitfrom Magazine Expo edition . ThisDon’t year’s expo is still of freethem. and better ever! On the variety of surgical and nonsurgical options to treat this painful and unsightly condition, some of head on down to the the expo and the great events and attractions that are associated with it. Be sure to mark your calendar for September 14 and which may be covered by insurance. Lansing Center from10 a.m. to 4 p.m. for one of the area’s best events. Frequently, we can use an advanced laser procedure to treat varicose veins. This safe, painless option offers many benefits, including less postsurgical pain, better-looking legs and a short recovery. Plus, treatments are efficient, lasting only about an hour.

Why a free expo?

In early 2007, a number of local leaders came together to plan

Thank you sponsors!

The Healthy & Fit Magazine Expo would not be possible without the vast support of several community groups. Healthy to health and fitness. Seven years later, on September 14, the & Fit Magazine would like to thank our sponsors. ToHealthy learn &more about Expo, our varicose Fit Magazine Capital Cityvein Rivertreatments, Run and Sohn’call 517.483.4780. Kid’s Races will highlight a weekend that continues to grow in popularity as it expands to include a number of spectaBeverage container recycling tor events, competitive events and interactive demos for the programs for schools and entire family. Partners in the weekend include the Greater special events, from Michigan’s Lansing Sports Authority, Lansing Entertainment and Public largest processor of beverage Facilities Authority, Healthy & Fit Magazine, Impression Five containers. Science Center and numerous non-profit organizations. Learn more at: schupanrecycling.com 405 W. Greenlawn Ave., Suite 305, Lansing, MI 48910 | 517.483.4780 | mclaren.org/lansing

Start enjoying your legs a weekend in the mid-Michigan areaagain. that would be devoted

like you care.

The weekend’s major events The Healthy & Fit Magazine Expo September 14, 2013 • 10 a.m to 4 p.m.

The longest running health and fitness expo in Lansing, the Healthy & Fit Magazine Expo, is held at the Lansing Center. It offers free admission, and brings together individuals, businesses and events to celebrate health and fitness and give expo attendees a chance to get started on their lifestyle change in a positive and informed way. The expo is for everyone — athletes, non-athletes, families, singles, the young and seniors.

Sohn Kid’s Races Saturday, September 14, 11 a.m. : A one mile run and a 100 yard sprint are designed especially for children, enabling just about anybody to come out, have fun, improve their fitness level and help raise money for a great cause. Races will start in front of the Lansing Center. Registration required.

The Capital City River Run September 15, 2013 • 8 a.m.

Our heart is in this community 269-382-2200

KISSCO

As the area’s leading heart hospital, we understand the value of exercise and M O B I L E A DV E RT I S I N G staying in shape. That’s why we sponsor the Capital City River Run and encourage our employees, volunteers and physicians to participate in this fun-filled community event. We know that a healthy community is a happy community. We run with the best. Lansing, you’ve got heart!

The Impression 5 Half Marathon and Cooley 5K Race for Education take runners along the river trail, beginning at the Lansing Center and continuing through the MSU campus and Scott Woods. The half marathon is 13.1 miles across Lansing’s trail systems. Check it out at www.ccrr.org.

Better doctors. Better care.

SEPTEMBER 2013

www.healthyandfitmagazine.com • SEPTEMBER 15, 14, 2012 2013 • LANSING CENTER • 10 a.m. to 4 p.m.

Healthy & Fit

Healthy & Fit Expo THE

Magazine

FREE ADMISSION • SEPTEMBER 14, 2013 • LANSING CENTER • 10 a.m. to 4 p.m. • healthyfitexpo.com OUR GOAL, EVERY YEAR WITH OUR EXPO, IS TO SHOW MID-MICHIGAN WHAT IT TAKES TO LEAD A HEALTHY LIFESTYLE. COME TO OUR FREE EXPO AND START YOUR PATH TO WELLNESS.

HERE’S HOW:

MOTIVATE!

MOVE!

EMCEE TOM MATT

DEMONSTRATION STAGE

The demonstration stage is front and center again this year. Located just inside the main entrance, the stage continues to feature some of the best fitness and dance instructors, health professionals and dance pros the area has to offer. Each demonstration lasts about 20 minutes. Attendees are encouraged to join in. If you’re shy, but curious, that’s OK too. Check out some of the demos we have lined up for this year. Come ready to move if one of them sounds interesting to you. Best of all, IT’S FREE!

THE 2013 LINEUP!

P90X demonstration Zumba classes Kettlebell workouts Functional body weight Youth sports performance

Cardio dance CrossFit demonstrations Jazzercise Gymnastics Krav Maga

Demonstration class lineups. Please note, these times are subject to change without notice. Final demonstration times and events will be posted at healthyfitexpo.om

Tom Matt is the host of “Boomers Rock” on Cosozo.com. He’s passionate about health and fitness, has interviewed dozens of experts in the field of fitness, nutrition, finance, and brain health. His personal mission is to help others improve the quality of their life. Matt will be the emAvailable on cee for the demonstration stage at the expo this year after a successful debut at last year’s expo. He’ll also have copies of his book Maximize Your Quality of Life: The 200% Solution to purchase and autograph.

KIDS RACE

TIKI HEAD

The Sohns Kids’ Race is back!

Climb the Tiki Head climbing wall

A one mile run and a 100 yard sprint are designed especially for children, enabling just about anybody to come out, have fun, improve their fitness level and help raise money for a great cause. Races will start at 11 a.m. in front of the Lansing Center. Registration required.

It’s back by popular demand. Designed to bring out the climber in every kid, the Tiki Head Climbing Wall will be free for kids interested in seeing if they can make it to the top. Easily our most popular attraction, we’ll also have areas for kids to play basketball, shoot baskets and try hockey.

Healthy & Fit • www.healthyandfitmagazine.com SEPTEMBER 14, 2013 • LANSING CENTER • 10 a.m. to 4 p.m.

SEPTEMBER 2013

option offers many benefits, including less postsurgical pain, better-looking legs and a short recovery. Plus, treatments are efficient, lasting only about an hour.

OUR VENDORS

Start enjoying your legs again.

To learn more about our varicose vein treatments, call 517.483.4780.

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Email Date of Birth Phone Social Security No. Driver’s License Twistars USA will be offering FREE, 10 a.m. No.Expo begins □ □ Does baby have a preferred sleeping position? _________________________________ Fun &800.884.2522 Fit Gymnastics classes! 10 a.m. Registration, packet pick-up opens for the 517.364.7800 or #2 Trustee - First Name Middle Address (if sparrow.org/Lab different fromchange trust address □ Last □ Mailing Does baby cry if you theabove) sleeping position? ______________________________

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□ of Birth □ Phone Does baby haveat any feeding ______________________________________ Classes begin every five minutes starting Email will run for 15 minutes and Date Social Securitydifficulties? No. Driver’s 10:30License a.m. No.Demonstration stage presentations begin and 10:30 a.m. The first 100 participants □receive □a FREE gift as well. The last Is baby breast fed? If no, how long was baby breast fed? __________________wks/mo run every half hour. Visit healthyfitexpo.com for Trustee - First Name Middle class will#3begin promptly at 3:15 p.m. Last Mailing Address (if different from trust address above)

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□ □ Does baby have a one sided breast preference? Left Right latest demonstration stage information. Email Date of Birth Phone Social Security No. Driver’s License No. A Revolutionary New Telephone Sports Demonstration □Extravaganza! □ Is baby formula fed? Which formula or milk source? ______________________________ 10:30 a.m. Activity area opens CaptionCall empowers you to communicate more confidently with friends, family, or coworkers. With CaptionCall you will enjoy: □ □ Does baby frequently spit-up after feeding? SECTION C TAXPAYER IDENTIFICATION NUMBER IRS CERTIFICATION 10:30_____________________________________ Twistars USA Fun & Fit Gymnastics Begins The Summit Sports and Ice Complex is hosting a sports demonstration Familiarity—dial and receive calls just like youasalways have. One-touch dialing—dial frequently called Under penalties of perjury, I certify, Settlor-Trustee: (1) that the number shown on this form is my correct Social Security □ □ Does your baby cry a lot? For how many hours each 11 a.m. Sohnday? Kids’_______________________ Races begin (register at the expo!) extravaganza, at the expo this year. Check out thenumbers available activities:Support with a single touch. or Customer Number, and (2) thatneed I am to notdial subject to backup withholding either because I have not been notified that I am subject to Automatic captioning—no through 3:15 p.m. Twistars USA Fun & Fit Gymnatics Last Class backup withholding as a result of a failure interest orbaby dividends, the Internal Revenue Service has notified □ to report □ allPhoto Does pass or a lot of intestinal gas? _________________________________________ phone book—store phone numbers the Captioning Service. meGoal that Iwith am no longer subject backup withholding.* Ice: shooter tutor • toStride board so kidsand cancaller feelIDwhat it’sforlike photos up to 200 people. Free service—captioning funded by the FCC so no 3:30 p.m. Demonstration stage concludes Does babyaudio—easily have a preferred head position? _____________________________________ I skate am U.S. person (including a U.S. to resident • Equipment and skates try□ onalien).□ Customizable adjust ringer new to bills, noamonthly charges. and handset volume also customize Race Registration Closes Curling: Plastic version the______________________________________________ game try out Signature of Settlor-Trustee (1) Date: ___________________ Large text—7” display screen withofadjustable text it□ □tomakes Does baby frequently arch his/her head and neck backwards? ______________________ frequency amplification. Strike every out theword language in (2) above the IRS has notifiedtargets you that you are not subject to backup withholding and has not terminated that notification. easyFieldhouse: to* read every call. ifand Turfofwith goal shooting Healthy & Fit Magazine Expo closes Telecoil connection—for aidsirritable during a diaper change? ____________________ □ □ Doesloop your baby cry or hearing become

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Healthy & Fit Expo THE

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A FITNESS WEEKEND!

FREE ADMISSION • SEPTEMBER 14, 2013 • LANSING CENTER • 10 a.m. to 4 p.m. • healthyfitexpo.com

There’s a weekend of races just waiting for you! The Capital City River Run includes the Impression 5 Half Marathon and the Cooley 5K Race for Education taking place at 8:30 a.m. September 15 in downtown Lansing. It’s part of a fun filled health and fitness weekend that also features the Healthy & Fit Magazine Expo and Sohn Kids’ Races on Sept. 14. The half marathon course starts at the Lansing Center in the heart of the city and takes off down Michigan Avenue. Participants will run thru Michigan State University and travel onward thru city parks via the beautiful

Lansing River Trail. The race finishes in Lansing’s Adado Riverfront Park. Stick around for post race celebration with food, a beer tent and live music. All proceeds of the half marathon will go to Impression 5 Science Center. All participants will receive a finisher’s medal and a long sleeve technical tee shirt. The 5K course incorporates downtown Lansing and the river trail as well, finishing with the half marathon in Adado Park. All proceeds of the Cooley 5K will be distributed to local schools. Compete to raise the

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Health

HDL Cholesterol- (High density lipoprotein), known as the “good” cholesterol, is the smallest of the lipoprotein particles and has a high protein to lipid ratio. HDL particles carry cholesterol from the heart and arteries to the liver where it can be processed and passed from the body. These particles also assist in breaking down and removing plaque already built up in arteries, thus reducing the risk of heart attack or stroke.2 In some individuals, exercise increases HDL levels; those with more physical activity have higher HDL values.3

Know your numbers

Triglycerides are partly synthesized in the liver and partly derived from the diet. Increased triglyceride levels along with elevated cholesterol, are considered a risk factor for atherosclerotic disease.

LDL- Low Density lipoprotein is known as “bad” cholesterol. LDL particles are made of lipids and proteins Lifestyle changes can reduceand your risk. Edwin Marinas, their primary role isby to deliver cholesterol throughout theMD body often depositing it in arteries.

here are many risk factors associated with heart disease. Some risks such as age, gender and family history are beyond your control. However, there are many pro-active changes you can make to improve your individual risk, such as exercising, eating healthy, avoiding tobacco and stress and knowing your lipid numbers. The individual components of the Know your Numbers panel consists of: Cholesterol, HDL, Triglycerides, LDL, Glucose and blood pressure. Your doctor will take into consideration the results of each component of the lipid profile plus other risk factors to determine what levels are acceptable for you. In combination, individual goals and recommendations to help lower your risk for heart disease can be set. Cholesterol is an important component of membranes and hormones, with approximately 75 percent synthesized by your body and 25 percent derived from dietary intake. High cholesterol is a risk

The National Cholesterol Education Program has set the following guidelines for adults (ages 18 and up) 4 Desirable Level

Borderline High Risk

High Risk

Total Cholesterol

Lipid

<200 mg/dL

200- 239 mg/dL

> or = 240 mg/dL

HDL Cholesterol

> or = 60 mg/dL

40-59 mg/dL

< 40 mg/dL

<150 mg/dL

150-199 mg/dL

200-499 mg/dL

> or = 500 mg/dL

<100 mg/dL Optimal 100-129 mg/dL Near Optimal

130-159 mg/dL

160-189 mg/dL

> or = 190 mg/dL

Triglycerides LDL (Primary target for therapy)

Very High Risk

References

factor for Textbook cardiovascular disease. Triglycerides areWBpartly synthesized 1. Tietz of Clinical Chemistry, Edited by CA Burtis, ER Ashwood. Philadelphia, Saunders Company, 1994 in 2. The CDCcombined and Prevention,with www.cdc.gov/cholesterol/ldl_hdl.htm Cholesterol other the liver and partly derived from the diet. 3. Mayo Medical Clinic. www.mayoclinic.com substances can form plaques in your Increased triglyceride levels along with 4. h%p://www.nhlbi.nih.gov/health/index.htm arteries which may build up and cause elevated cholesterol, are considered a risk atherosclerosis. factor for atherosclerotic disease. HDL Cholesterol (high density LDL, or low density lipoprotein, is lipoprotein), known as the good cholesknown as bad cholesterol. LDL particles terol, is the smallest of the lipoprotein are made of lipids and proteins and their particles and has a high protein to lipid primary role is to deliver cholesterol ratio. throughout the body often depositing it HDL particles carry cholesterol from in arteries. the heart and arteries to the liver where it can be processed and passed from the Edwin Marinas, MD is the body. These particles also assist in medical director at Sparrow breaking down and removing plaque Laboratories. Reach him at already built up in arteries, thus reducing (517) 364-3701. the risk of heart attack or stroke. In some individuals, exercise increases HDL levels.

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Bring this ad to a lab patient service center to receive one free Know Your Numbers offer before December 31, 2013. Locations and hours available on our website. Tests performed: Total Cholesterol, HDL, LDL, Triglycerides, Glucose (blood sugar) & Blood Pressure. No appointment is required for the Know Your Numbers Testing. You may combine this offer with your lab test order or without. We ask you to fast for 12 hours prior to the test. You may have water and continue to take your medications.

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Try this!

Focus on fitness

Fitness matters more than body weight, size or shape. by Karen Giles-Smith

an you gauge the health status of a person just by looking at, weighing, or measuring him or her? Based on a growing body of scientific evidence, the answer is no. Do you think it’s possible to be thin and unhealthy? How about fat and fit? According to accumulating research, the answer to both of these questions is yes. Pause a moment and think back to the last time you were in a crowded area—perhaps it was at a shopping mall, a ball game, or a concert—and picture the people you saw there. They didn’t all look like George Clooney or Angelina Jolie. In the human population, there exists a wonderfully wide array of body shapes, sizes and weights: Some people are naturally thinner, some are naturally heavier, and others

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Healthy & Fit • www.healthyandfitmagazine.com

SEPTEMBER 2013

fall somewhere in between. If you could review their medical records, you would Rather than obsessing about find that some are healthy and some are body weight, shift the focus to: unhealthy—in all weight and fatness categories. Weight status does not • Accepting your body as it is and necessarily correspond to health status. appreciating your body Here’s what the science says: for all it does for you Obesity is linked to increased risk for many diseases, such as type 2 diabetes, • Taking care of yourself to promote but scientists don’t know if obesity health and wellbeing causes this increased risk. Other factors • Living an active lifestyle such as fitness, activity and nutrient doing the things you enjoy intake may be the disease-drivers. • Making conscious food choices: Neither body mass index (BMI) nor Focusing on diet quality amount of body fat predicts susceptibil• Eating mindfully: Connecting with ity to death. Most population-based studies show that people who are and honoring your feelings overweight or moderately obese live as of hunger and fullness long as those with “normal” BMIs—or even longer. Contrary to popular belief, a person’s increases, even when weight loss is weight does not determine their health. intentional. Even so, weight loss and weighing less A focus on body weight contributes is usually seen as desirable and to a negative body image, food preoccu“healthy” in our society. However, a pation, weight cycling (which can lead focus on weight and weight loss can to health problems such as increased cause harm: cholesterol, blood pressure and Map of: Most studies show that whenWobese inflammation), 1542 Grand River Ave reduced self-esteem, people lose weight, theirEast riskLansing, of deathMI 48823-3055 eating disorders, depression, and

weight stigmatization and discrimination. The bottom line: Weight is not predictive of health, except at statistical extremes. In terms of health, body weight should not be the focus. Wellbeing and fitness—improvements in health behaviors—is what’s important, regardless of weight. So, if weight loss and weighing less is not the answer, what is? Studies show that improving health behaviors such as diet quality (enjoying a variety of nutrient-rich foods; eating fewer processed foods) and engaging in regular physical activity, can significantly improve health by increasing insulin sensitivity and decreasing blood pressure, cholesterol, triglycerides, and stress—for people of all sizes. Karen Giles-Smith, MS, RDN, is a medical nutrition therapist specializing in eating disorders and a freelance writer in East Lansing, Michigan. Visit AtEaseWithEating.com and TheWellnessWriter.com

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Health

Balancing act

Balance test can predict risk of falling, allow for early treatment. by Dr. Judy Lee

all prevention has become a huge public health issue as the nation’s population ages, with the risk of falling increasing as we grow older. Among people 65 years and older in the US, falls are the leading cause of injuryrelated death and one-fourth of those who fracture a hip die within six months of the injury. Twenty-five percent of those who fracture a hip require life-long nursing care. About 50 percent of this group will be discharged to a nursing home rather than returning home. Over

patients. Today, there is a state-of-the-art Better Balance Platform, an FDA approved platform that measures motion while the patient simply stands on its surface with his/her eyes closed. The platform then compares the results of your test against people your own age with known balance problems to determine if you have normal or abnormal balance. Balance screening is recommended for those over 55 years of age. Recognizing that the nervous system deteriorates with time, early treatment helps to slow down or

Dr. Judy Lee, M.D., Ph.D., is with Comprehensive Pain Management. She can be reached at (517) 347-8228.

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“Balance screening is especially important for those over 55 years of age. The nervous system deteriorates with time; early treatment helps to slow down or reverse the natural course of deterioration.” 50 percent of older adults will experience dizziness or balance problems during their lifetime. There are three systems that work together to maintain balance. The most commonly known are foot sensation and vision. The third is the vestibular system, which is located in the inner ear and therefore difficult to test. In a recently published medical study of nearly 600 emergency room visits due to falls, the vestibular system was impaired in 80 percent of the fallers. Until recently, it has been difficult and time-consuming for physicians to detect vestibularrelated balance problems in their

reverse the natural course of deterioration. If you are found to have an abnormal balance score, you can work with your physician to identify the cause of the problem. In many cases, physical therapy or special orthotics can greatly reduce your risk of falling and allow you to maintain your independence for many more years to come.

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Diet

Fresh, healthy, diverse salads Choosing to eat a salad can help improve health

f you’re looking for a way to add fiber, vegetables and fruit to your diet, eat more salads. Experts say that if you can incorporate salads into your diet, it may be one of the healthiest habits you can adopt. Mark Sprinkel, owner of Leaf Salad Bar, in East Lansing, said that the shift in thinking led him to opening the restaurant. “This town desperately needs a healthy alternative to food on-the-go,” Sprinkel

said. “The market is shifting towards healthier choices and living in all aspects. Sprinkel also owns Showroom Shine in East Lansing. Eating salads can help with digestion, lower cholesterol levels and prevent constipation. Salads also give you an opportunity to add healthy fruits and vegetables to your diet. Avoid the high calorie dressings, add some grilled chicken and you may just have a perfect meal. Portions of salads are also important. Many people like to eat a small salad

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before a meal to help curb appetite, thus leading to consuming fewer calories during the main course. If you choose to have a salad as a main course, take advantage of as many fresh vegetables as you can. Avoid too much cheese, add some nuts and keep your dressing on the side, dipping your fork into it when you need to add the flavor. If you’re unsure of what to put on a salad, Sprinkel suggests asking an expert. He said he brought in restaurant owner, Igor Jurkovic, to help with the menu. “This idea of opening a salad restaurant has been simmering in my mind for decades,” Sprinkel said. “It’s finally come to fruition.” Leaf Salad Bar is located in the Frandor area in East Lansing. Call (517) 351.LEAF for more information.

On the cover

Kristy Ford, 38, of Albion, is an educator in an urban school and an online fitness coach. The mother of two boys, ages 11 and 9, works out four to six times per week and eats a plantbased diet — a lifestyle she adopted after seeing a television commercial years ago. She was frustrated with her lack of energy. “My transformation started in November 2008,” she said. “I was up late one night flipping through TV channels and stopped on a fitness infomercial. Since then I have changed my diet and completed several different programs, always mixing it up to keep my body from hitting a plateau. To date I have lost 65 pounds. Not only have I completely changed my fitness and health, but I get to help others reach their goals too. It really is the most rewarding job.” Her favorite moment though is keeping up with her kids.” My son turned nine in July and he got a new bike for his birthday. He wanted to race against me, him on the bike, me on foot. And I smoked him!” Check out the complete interview online.

www.healthyandfitmagazine.com • Healthy & Fit

Try this!

Want to try a new kind of workout? Krav Maga will get you in shape and ready for anything. by Tim Kissman

typical workout focuses on cardio, strength, and flexibility benefits. A Krav Maga workout, available in the Lansing area, builds cardio, strength and flexibility that will be used in learned self defense techniques to help you disarm an assailant. For beginners and those interested in one of the most unique workouts and self-defense disciplines around, I’m convinced Krav Maga will result in you being a lean, mean fighting machine ready for anything. “There aren’t any competitions in Krav Maga,” said Justin Moore, owner of Spartan Krav Maga, in Lansing. “It’s real life self defense. There are no rules. Krav Maga will focus on survival, and in the process you’ll get in shape.” Krav Maga is a fighting discipline that uses a combination of techniques from boxing, martial arts, wrestling and

From left, Jason Spoelma, Mark Stefaniak and Justin Moore demonstrate punching techniques, which is a very good cardiovascular workoout. On page 25, students can move up to grappling and other more complicated moves. Moore andStefaniak demonstrate those.

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grappling, focusing on real-world situations. It’s the fighting style used by the Israeli Defense Forces and has been adopted by law enforcement agencies around the world. Moore, along with partners Mark Stefaniak and Jason Spoelma, makes sure clients get a challenging workout while learning Krav Maga. Class participants are encouraged to wear workout gear for the class to allow movements including punching, kicking and elbowing. Instructors will give participants the basics of moves throughout the class, putting them together at the conclusion in a potential self-defense situation. “We really encourage our students to go with their natural instincts,” Stefaniak said. “All the movements we do are very natural. Many of the moves are designed to de-escalate the situation, allowing you to get away.” Students progress through levels as they learn more advanced techniques. The higher level training teaches how to deal with multiple assailants, facing knives and guns. Just watching the three instructors demonstrate the various movements was very exciting. Most of the moves learned over the many years they’ve trained were second nature and they performed them quickly. With more advanced students, the use of prop knives and guns come into play. It is an impressive demonstration. If you’re interested in the Krav Maga workout, call (517) 325-3138 or visit www.spartankm.com. Locally, the classes take place at The Trainer’s Studio in Lansing.

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Fitness

Get up!

Quit sitting all day and move to stay healthy. by Justin Grinnell

he majority of us sit in a chair all day. We sit all day at work and school. We sit in our cars. And we sit to eat a few times a day. Add all of that up, and that is a lot of sitting. Many studies have shown the average American can sit up to 12 hours a day. Sitting down too much can cause a multitude of problems. The British Journal of Sports Medicine reported that people who sit more have greater chances of diabetes, heart disease, lower back pain, poor posture, and weight gain. While exercising 30-60 minutes a day does decrease these risks, some research shows that this may not be enough. So, if we have no choice but to sit, a lot in some cases, what can we do to further reduce the nasty side effects of sitting? The best thing to do is to take a five minute break for every 30 minutes. To further decrease sitting side effects, try these mobility exercises to help improve range of motion in the hips and upperback, and other risk factors.

posture at all times. Hold for 30 seconds and repeat on the other side. Assisted squat hold

If you don’t take the time to work your hips, ankles and glutes throughout the day, you will be too tight to lift weights properly when you eventually hit the gym. To loosen up, squat until your glutes nearly touch your heels; grab the edge of your desk for balance if you need to. Hold Wall quad/hip flexor stretch

Wall quad/hip flexor stretch

Your hip flexors and lower back take a beating when sitting, making them tight and immobile. Grab a pad or other soft surface for your knee. Start with your back to the wall. Put one knee on a soft surface and bend it back until you have your foot up against the wall. The other knee should be bent in front of you at 90 degrees. Make sure to keep an upright

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the position for 30 seconds, and then stand back up and repeat one more time. Foam roll t-spine extension

and lie back letting out a deep breath. Hold for five seconds and repeat five more times in different areas on your upper back. Side lying open/ close book Table top stretch

Foam roll t-spine extension

Sitting can make your upper-back and neck very tense. Take your foam roller and lie down on it by placing the roller perpendicular to you on your middle back. Place your hands behind your head

SEPTEMBER 2013

Are you having trouble looking in your blind side when driving or Side lying open/close book reaching in the back seat? Adding more rotation to your thoracic spine can help alleviate neck, back, and shoulder tightness and pain. Simply lie down on your side with your legs on top of one another bent at 90 degrees. Keep your sitting down on the floor with your hands lower body as stable as possible, and open placed behind you. Bridge up by lifting your up by placing your top arm towards the hips as high as possible. Hold at the top and ground. Repeat this for 10 reps each side. squeeze your glutes. Lower your body slowly and repeat for 10 reps. Table top stretch

This is a great “bang for the buck” mobility exercise that stretches out all of the muscles that get tight when sitting. Your hips get loosened up, as well as your shoulders, forearms and wrists. Start by

Justin Grinnell B.S., CSCS is the owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine. You can reach him at 517.708.8828 or mystateoffitness.com.

www.healthyandfitmagazine.com • Healthy & Fit

Produce of the month: Brussels Sprouts What are they?

Brussels sprouts are a member of the Brassica family, so a relative to broccoli, cabbage, and collard greens. They look like mini cabbages, being only about 1” in diameter. They are most commonly seen as a green vegetable, but there are red-purple varieties as well. Typically sold separately, Brussels sprouts are actually grown in bunches of 20-40 on a stem about 3 feet tall. They are available October-November in Michigan.

How to select and store:

How to prepare and cook:

Before preparing Brussels sprouts, wash them and remove the stems and any discolored leaves. Being very versatile, they can then be boiled, steamed, sautéed, roasted, pan fried, deep fried, stir fried or eaten raw. Be watchful of their cooking times though, as it’s important to not overcook them. Similar to their cruciferous cousins, if they are overcooked, they will start to emit a bad sulfur smell. The leaves of the plant are also edible and will taste along the lines of kale.

Look for Brussels sprouts that are no larger than a golf ball. The sprouts should be firm, compact, and a nice green color. Avoid those with yellow or wilted leaves or that are softer in texture. If possible, try to buy them still on their stems; or, if you are buying them individually, try to get those that are close to the same size so they cook more evenly. Keep them refrigerated - unwashed and untrimmed - in a plastic bag for up to 1 week. If you want to freeze them, blanch them for 3-5 minutes first.

A little here, a little there:

• Shred or grate and eat raw in salads • Use in place of broccoli as you top potatoes or fill a casserole • Simply steam them off and toss with oil, lemon, salt and pepper • Toss with oil and roast in the oven until nicely caramelized

by Gina Keilen Pan Seared Brussels Sprouts Source: allrecipes.com

1 Tbsp oil 1/2 tsp garlic powder 1/2 tsp onion powder Dash of cayenne pepper or crushed red pepper Salt and Pepper 1 pound Brussels sprouts

Trim ends of Brussels sprouts and cut in half. Heat oil in a skillet over medium heat. Add all spices, stirring to mix. Add sprouts, cut-side down. Cook, without stirring, until the undersides turn a golden brown. If they are browning too fast before getting tender, add a little water and cover the skillet to steam them.

What do you get from it?

Brussels sprouts are an excellent source of Vitamin C and K, as well as potassium, omega 3 fatty acids, and numerous other micronutrients. Their high levels of fiber support a healthy digestive system and they also contain properties that act as detox, antioxidant, anti-inflammatory, and cholesterol lowering agents.

Did You Know?

If you are growing Brussels Sprouts, remove the lower leaves of the stem and more sprouts will continue to develop.

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SEPTEMBER 2013

Mind

Behavioral issues

Understanding your brain can help reduce difficulties. by Gretchen Morse

id you know that sometimes a person “Balancing out the brain might unconsciously create disruption in and nervous system order to wake up their through Neurofeedback brain? Or, that another can be a wonderful way to person may have a brain that is so over-stimulated that the only way they improve behaviors at know to diffuse extra input is through home, school and work.” outbursts, constant movement, or inattentiveness? In the field of neurofeedback, we look engage a brain that wants to be sleepy, at the brain and nervous system. Often, disengaged, or “checked-out.” with behavioral issues, the nervous Neurofeedback can allow us to system can be over-aroused or underanalyze a person’s nervous system and it aroused. If a person is over-aroused, any can help them to learn to self-regulate it extra input from the environment may better; in a sense, settle it down or perk be overwhelming. it up. This can make it difficult to contain When settled into a more optimal the resulting energy inside, and thus, an state, clients are often less affected by outburst or similar behavior may occur stimulus around them, and there is more as an attempt to release this extra inside to connect more approprienergy. Orangespace Color Make up Orange Color Make up with people, tasks and the If a person 74.23 Cyan 18.80 is under-aroused, unac- Redately environment. ceptable behaviors Green 34.87 Mangenta 69.20 may actually We have even used a particular type of function to create stimulation in the Blue 24.68 Yellow 72.70 neurofeedback (the LENS) very effecenvironment as an attempt to somehow

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tively with animal behavioral problems, like marking in the home, fear and shyness, thunderstorm sensitivity, separation anxiety, etc. This is pretty cool because when behavior in animals responds well to neurofeedback, we know it is not a placebo effect. Any positive changes gained in Neurofeedback are usually long-term to permanent, which can make it a viable alternative (or addition) to medication for some patients. Balancing out the brain and nervous system through neurofeedback can be a wonderful way to improve behaviors at home, school and work. Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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Fitness

Muscle matters

Remember: Muscle burns fat. by Lisa Marie Matzler

ardio counts but muscle matters too. When I first meet my clients, I ask about their physical activity. Almost everyone talks about their cardio time. They tell me how many hours per week they’ve logged on an elliptical or treadmill but I rarely hear about any strength training. There are so many benefits to strength training. Listen up ladies

Weight training expert and researcher Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, has conducted numerous weight training studies involving thousands of women. Westcott’s research showed that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. In another study, The Journal of American Dietetic Association conducted research on untrained women who started strength training twice a week for 12 weeks. The study showed increased muscular strength and decreased body fat percentage in the participants. The women accomplished this without restricting food intake. Ladies, muscle is metabolically active, which means it burns calories for you. For every pound of lean muscle you create, you will5:53:35 burnPM cw-feb2013-R2.ai 5 3/26/2013 35-50 more calories per day—even while

just sitting on the couch! Another bonus is women who strength train commonly reported feeling more confident and capable. A Harvard study showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. My clients’ biggest concern with pumping iron is bulking up but there’s no need to fear about looking like a female version of the Incredible Hulk. Women have 10 to 30 times less of the musclebuilding hormones than men do. Bone up!

Sad to say but we lose up to 0.5 percent bone mass per year after the age of 50. That amount can double in women during menopause. This can lead to osteoporosis. However, research has found that weight training can increase spinal bone mineral density by 13 percent in six months. Easier everyday efforts

Stronger muscles make everyday efforts easier for all ages. However, older Americans who strength train have greater mobility and less pain. The American College of Sports Medicine states that adults, 50 years and older, who engage in strength training achieve 43 percent reduction in pain with an increase in strength performances to

boot. Stronger muscles are also more resilient to injury prevention and can diminish the incidence and severity of low back pain. Muscles that are strong and reinforced will help protect your bones and joints. Fine tune your sport

When my clients tell me they want to run their first 5k, they are surprised I recommend strength or resistance training. Yes, running is important but when your core and muscles are strong, they’ll give you a competitive edge. Look at the track stars today. They have muscular arms and legs and run fast! If you want to pack more power into your tennis game, golf game or run faster, hit the weight room. Pumping iron improves any sport of your choice. Anti-aging

As people age, they tend to be less active. In reality, this is when strength training can really benefit the aging body. It helps prevent bone loss (reducing the risk of fractures) and reduces the risk of dozens of diseases associated with aging. If your muscle strength is good, it can help improve your balance and coordination. Carrying grocery bags, household chores and playing with the grandkids is much easier if you remain physically active as you age.

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Main Street Founded in April of that 1946 by Carl INSURANCE SERVICES strives tofor maintain the highest professional standards in handling our clients insurance needs. andWith over 65 years we have been providing service to our personal and commercial clients. the highest professional standards in handling our clients insurance needs. a professional and knowledgeable staff and the ability to provide outstanding coverages Thank you, policyholders, for rating us “Highest in Customer P.O.Box 129 ACKLEY-PETERS-HAUBERT the highest professional standards in handling our clients insurance coverages needs. INSURANCE SERVICE With a professional and knowledgeable and abilitythe to highest provide outstanding through excellent carriers, our agency staff strives to the maintain professional standards Ackley-Peters-Haubert 125 S. Main Street • Eaton Rapids, CALL US TODAY! 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Promises kept . . .policyholders, 129 Toll Free: 1-800-334-6157 agency strives toyou, maintain the highest standards in handling clients’ insurance needs. www.aph-insurance.com Thank you, policyholders, forour rating us “Highest in Customer Thank policyholders, for rating us “Highest in Customer P.O.Box 129 Ackley-Peters-Haubert P.O.Box 129 Satisfaction with theWe Auto Insurance Claims Experience, Three Eaton Rapids, MI 48827 want to thank you, and you, and you ... www.aph-insurance.com again, and again, and again. Satisfaction Eaton Rapids,Ackley-Peters-Haubert MI 48827with the Auto Insurance Claims Experience, Three Ackley-Peters-Haubert Satisfaction with theWe Auto Insurance Claims Experience, Three Eaton Rapids, MI 48827 CALL US TODAY! INSURANCE SERVICES Phone: (517) 663-2651 want to thank you, and you, and you ... Years in a Row,” according to J.D. Power and Associates! Phone: (517) 663-2651 Years in a Row,” according toSERVICE J.D. Power and Associates! 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