Healthy & Fit SEPTEMBER 2020 HEALTHYANDFITMAGAZINE.COM
RUN A REAL 5K!
Scrap the scale Goal setting for gains !
A Fit Feature!
DINA KROIS Read her story!
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IN THIS ISSUE
SEPTEMBER 2020
Contents SEPTEMBER 2020 | VOLUME 16 | ISSUE 6
Editorial P10
Technological advances Pandemic is pushing breakthroughs in dentistry
P11
Scrap the scale Don’t let the scale rule your world
P12
Arm yourself! Here’s how you can add definition and mass to your arms
P16
Control in the chaos Ideas on how to stay the course when times get confusing
P18
Safety first CADL is making safety a priority
P20
Got a rash? Here’s how to prevent and treat common rashes
P22
Pain relief Using a physical therapist might be a good move
P24
Get a whiff of this What your mask breath is telling you
P26
Love yourself Get rid of self-criticism and live your best life
P28
Set short term goals Stay on the path and go after your big dreams
P30
It’s a lifestyle Lansing’s Krois has made a commitment to fitness
P31
Improve your slumber Neurofeedback can help calm the brain and improve sleep
P32
Autumn inspiration Helpful ways to transition into the fall season
Arms | P12
Pain | P22
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!
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Goals | P28
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Product not available in all states. Includes the Participating Providers and Preventive Benefits Rider. Acceptance guaranteed for one insurance policy/certificate of this type. Contact us for complete details about this insurance solicitation. This specific offer is not available in CO, NY; call 1-888-799-4433 or respond for similar offer. Certificate C250A (ID: C250E; PA: C250Q); Insurance Policy P150 (GA: P150GA; NY: P150NY; OK: P150OK; TN: P150TN). Rider kinds B438/B439. 6154-0120
FIRST-CLASS MAIL
ABOUT US
SEPTEMBER 2020
Our contributors
Justin Grinnell, BS, CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Thais Rousseau
Thais Rousseau is Collection Development Director at Capital Area District Libraries.
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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PUBLISHER
BY TIM KISSMAN
The dinner planning dilemma Planning dinner should be easier. Since restaurants and so many other businesses shut down in March, everyone has had to cook more at home. From the early days of the pandemic, I’ve been striving to find a way to predict the culinary tastes of my family throughout the week. It’s been mediocre, at best. Kudos to the real chefs out there. Don’t get me wrong, many dinner ideas have been hits. Grilling has been a big hit in my house. The grilled shrimp tacos recipe we published a few months ago is the favorite. Steak, hamburgers, brats and grilled chicken round out the top choices. Normally, once a sports season starts, we move to crockpot cooking. We like that a lot, too. My family is incredibly lazy in choosing meals (think, a bowl of cereal) if there isn’t a plan in place. A pre-made meal that smells amazing at dinner time is a home run. With gyms being closed (as of press time), we don’t do the crockpot as often. Also, instead of planning for maybe five days out of the week, we’re planning for every day. That’s a lot of meal planning. It’s crazy to think about how much we depended on going out to eat. I will say the planning of meals has led to healthier eating. Early on, we found ways to snack on unhealthy options, but it’s better now. At the beginning of the shutdown, we grazed through bags and boxes of goldfish crackers. Then it was animal crackers. Now we’re munching on veggies. It took us a while, but we got there. As the season turns, hopefully, restrictions will continue to loosen and more restaurants will open. Here’s hoping sports open, too. For us, that’s been a way of life for a very long time. Speaking as the planner of our family meals, it will be nice not to have to make so many decisions! Enjoy the issue.
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Healthy & Fit
MAGAZINE
A TITLE OF
KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854
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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, 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.
We may be keeping our distance, but we are in this together.
Stay Calm. Stay Connected. Stay Active.
Go to AloneTogether.com for ways to take care of yourself and others. www.healthyandfitmagazine.com
9
TEETH
BY DR. ERIC EBY
Technological advances Pandemic is pushing breakthroughs in dentistry
G
reenMark Biomedical is a Michigan-based, minimally invasive healthcare company founded in 2016. In partnership with its collaborators at the University of Michigan, GreenMark has developed LumiCare™ rinse for early detection of tooth decay, which is pending FDA Clearance as a 510(k) Class II Device. It is an aqueous oral rinse that uses proprietary nanoparticles to illuminate early cavities in teeth using a simple dental curing lamp. It is designed to enable dentists to preserve teeth through early detection and treatment. GreenMark’s mission is to expand upon this nanotechnology platform, further applying it to dentistry and medicine. The current standard for cavity detection has been found lacking, with the available tools presenting an array of limitations. The visual/tactile exam misses
early-stage cavities, the sharp metal dental explorer can cause cavitation, while X-rays have difficulty detecting early cavities. GreenMark’s LumiCare™ rinse was created to provide a quick and affordable method to detect early-stage “incipient” cavities. The rinse contains bioresorbable nanoparticles that target early-stage cavities and, by using a standard blue curing light, illuminates them so they are brightly visible through an orange filter (see figure below). LumiCare™ rinse is an easy and effective tool that enables the clinician to preserve healthy enamel by revealing incipient cavities that would otherwise have gone unnoticed. The technology represents the avant-garde of preventative dental care. The LumiCare™ rinse is a water-based solution containing patented fluorescent sub-micron starch particles
that have been functionalized to target and adhere to the subsurface of early-stage cavities after penetrating through their surface porosities. Natural enzymes in human saliva degrade the particles by the time the patient leaves the dental clinic. The company’s next product under development is a noninvasive restorative treatment that is designed to deliver enamel-like material to fill incipient lesions. What does this mean in the post-COVID19 era? Given concerns over aerosols caused by high-speed handpieces that could spread air-borne viruses, GreenMark’s experts are indicating that in the post-COVID19 era when dentistry returns to the “normal”, we will all become even more receptive to preventative and noninvasive products. Visit www.greenmark.bio for more information.
LumiCare™ Caries Detection Rinse BEFORE
Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.
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AFTER
“LumiCare™ rinse contains bioresorbable nanoparticles that target early-stage cavities and, by using a blue curing light, illuminates them so they are brightly visible through an orange filter. Visit www.greenmark.bio for more information.
BY KAREN GILES-SMITH
HEALTH
Scrap the scale
Don’t let the scale rule your world
M
any 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 check-up is one. But other than that, weighing yourself isn’t helpful.
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.’” 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. 5. Does the scale cause obsessive thoughts and behavior? Weighing yourself frequently may lead to fixation about weight, food and eating. In some people, it may increase the risk of disordered eating such as anorexia nervosa or bulimia. “The obsession takes up mental energy—it’s exhausting,” says Matz. “Think of what you could do in the world if you weren’t so preoccupied with weight and food.”
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 what you eat and drink. • Eat mindfully: Eat sitting at a table, relax, and focus on how the food looks, smells and tastes. • Connect with your hunger and fullness cues. Aim to stop eating when you feel the first signs/sensations of satisfaction or fullness. • Get a handle on health by how you feel physically and emotionally. • Concrete feedback may include blood pressure, distance or number of steps walked, waist circumference, fasting blood sugar, energy level and stamina.
Karen Giles-Smith, MS, RDN, is a local registered dietitian who specializes in nutrition therapy for clients with disordered eating and eating disorders.
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FITNESS
BY JUSTIN GRINNELL
Arm yourself! Here’s how you can add definition and mass to your arms
Time under tension Simply put, this means a good amount of reps with a moderate load. Compound movements The more muscle you work in one movement, the better. Isolation movements You also need some direct arm work to really tap into the biceps and triceps muscle fibers.
“While most of us are not looking to have arms like Arnold, we all would appreciate arms that are a little more defined and muscular.”
GROUP TWO: TRICEP EXT.
To get a good-looking set of “guns,” you need to focus on a few things.
GROUP ONE: CHIN-UP
W
e all would appreciate having more muscular arms with better definition. Getting tone and definition depends a great deal on nutritional intake, but a good upper-body workout will also be a factor.
Perform Group 1 exercises in a super set fashion. Finish the prescribed number of sets and reps and then move on to the next pair of exercises. Perform this workout up to 2 to 3 times a week on non-consecutive days. Group 1 • Close grip push-ups, three sets of 10 reps • Chin-ups, three sets of max reps For the close grip push-ups, perform the standard push-up just with your hands about six inches apart. You can There’s more! See cardio on page 14
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GROUP TWO: HAMMER CURLS
The workout
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also perform these on your knees. If you cannot perform a chin-up, you can use a band to assist you or do a one-arm dumbbell row instead. Group 2 • Lying dumbbell triceps extensions, three sets of 12 reps • Dumbbell hammer curls, three sets of 12 reps
GROUP THREE: PUSHDOWNS
(continued from page 12)
For the lying dumbbell triceps extensions you can use a bench, stability ball or the ground to lie down.
Group 3 • Band triceps pushdowns, two sets of 15-20 reps • Band biceps curls, two sets of 15-20 reps You can use any type of band for this pair of exercises. Just make sure they provide enough tension to make 15-20 reps challenging.
GROUP THREE: CURLS
For the hammer curls stay standing.
We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:
tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com
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FIT FEATURES
Tamie Nolan
Tamie Nolan, 36, of Grand Ledge, is a full-time office tual health and fitness manager and part-tim coach. She said her workou line on-demand system ts, based on the Beachb e vir, help her relieve stress ody onand stay healthy. “Workin ally makes me feel better g out reabout myself and makes my body,” she said. “Fitness me feel more confide nt about has been such a great stress reliever a healthier person. When and, overall, I am stressed, I work out, feel much better.” The release those endorphins I’m workouts are typically and half hour long and can cardio or strength-base d. be she avoids highly proces She said her diet consists of real food, which either sed food. “When I get means day fix program and use off-track, I closely follow portion containers and the 21eat,” she said. “I focus a log book or app to track on checking in daily with provide motivational tools. my virtual challenge groupswhat I As a coach, I have people who have to be that motiva looking to me for help tion for not only myself, but others, as well. I show and I get it done!” She said the Beachbody networ up and k has been tremendous inspires her to stick with and greatly workouts and healthy eating habits. “Having of a virtual challenge the support group has been game changing,” she said. “I out with someone, and prefer to work the love the fitness and nutritio challenge groups really help with that. I absolutely n programs that are offered groups are very motiva and the accountability tional.”
Morgan Ceja Morgan Ceja, 25, of Okemo for fitness to help others. s, is a personal trainer who uses his passion “I only physically but mental feel the need to work out to stay healthy , not all about changing your ly,” he said. “Most people think working out is body. Yes, the body will change I’ve experienced change but the biggest is showed myself what I’m in my mindset. By pushing myself in the gym, capable of doing and I being if I’m willing to hard. Same with life: work If you are willing to work for something you achieve it.” Ceja said his workouts consists can of a by core work, activati on exercises and weight small warm up, followed s. “Core is something responds better to frequen that t training ,” he said. “Near the end my main focus is a strong of my workout cardio finish. Drop sets I will then end with a are a great way to do this. good stretch.” He said he tells his clients to eat a purpose, making sure with to eat healthy food. He unhealthy food, but has said he has urges to eat ways to control them. thing sweet, I will blend “When I’m craving someup some ice, milk, and awesome and is great for you.” He said the best protein powder. It tastes is to never give up. “Everyo advice he can give clients from them and keep pushinne has setbacks,” he said. “It’s our job to learn g forward. No matter is, progress is progress.” how small the progre ss
On the cover: Rachel
Redmond
Rachel E. Redmond, 35, of East Lansing, is an Ayurve turist. She has a master ’s degree in Oriental Medici dic practitioner and acupuncOriental Medicine in New ne and is certified as a Doctor of Mexico. Ayurveda is a cine from India. Accord 5,000-year-old traditio ing to Redmond, one of the key facets of Ayurve n of mediindividuals are unique and da the saying, ‘what is medici therefore there is no one best diet for all. “Thereis that all is even plained that she’s essenti ne for one may be poison for another.’” she said. She exally a practitioner of Eastern and Chinese Medicine Medicine because Ayurve are da tively. “I use many modali ancient medical traditions from India and China, ties including herbal medici respecdigestive issues, women ne. I have a special interes ’s health, postpartum t in recove workshops all over and ry and perinatal loss. will be teaching my first I teach said another key facet online course this fall.” of Ayurveda is that poor Redmond issues. “It is no surpris digestion is the root e to me that modern science is now proving of all health thing,” she said. “Way this very same before crobiome, Ayurveda deeme we knew of the importance of gut health and the mimore importantly, preven d the digestive system as central to healing illness and ting illness in the first place.”
www.healthyandfitma
gazine.com
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MACROS BY MAGSIG
Tired of trying new diets? Frustrated at finding conflicting information on the Internet? Sick of not getting to eat your favorite foods? I CAN HELP! What if I told you I reached a six-pack of abs by eating pizza, indulging in my favorite dessert, and drinking my favorite glass of red wine by counting macronutrients? Would you believe me? Read on.
What are macros? Macros are the protein, fats, and carbohydrates of each food. Brittany will create a plan specific to your body type, age, weight, gender, daily activity expenditure to reach your goals - whether it’s to gain weight, lose weight, gain muscle, lose body fat, or whatever you view your best self to be. Every person will receive an individual and unique set of numbers to be followed daily eating your favorite foods. No food left behind! Learn how to eat your favorite foods strategically and see your body composition completely transform. Brittany will provide a plan, and be available for consultation through the nutrition and exercise portion of it all. Not a gym rat? No problem. This concept strictly focuses on nutrition. Are you a professional or high level athlete? Perfect. She can assist as you reach your optimal performance just by food alone. Macronutrient plans can work for males and females, every age, body type, and fitness levels.
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HEALTH
BY MOLLY NEVINS
Control in the chaos Ideas on how to stay the course when times get confusing
S
eptember is usually filled with the excitement of new back to school clothes, crisp morning air and a return to routine for many families. These days, what the heck is a routine?! Whether your kids are able to return to school, you are homeschooling, or they are doing an online learning option, routine sure looks a lot different. Are you going in to work and finding child care for your family? Are you struggling to work from home with all the chaos inside the same four walls? Even if you don’t have kids at home, most people reading this have some sort of disruption to their “normal” and are struggling to find routine. As a result, many people are dealing with much higher stress levels. Raise your hand if I am talking about you! How do we fight back? We need to take control of whatever we can, even if it is just in tiny little ways. We all operate differently, so what works for one is not feasible for someone else. We all have different work situations, child care situations, school situations, relationship situations etc. This is a good time for me to insert my reminder to just BE KIND in these crazy times. You never know what the person next to you is going through, so please don’t judge their decisions! With that being said, hopefully you find something in the following suggestions that can help you. Take back your mornings! What time does your family wake up, at the earliest? Set your alarm for an hour before that. This is where you can sneak in your workout, enjoy your coffee and newspaper, or hey, watch an episode of your show if that is what you need to start the day on the right foot! Everyone is different, and as a result everyone needs something different in order to feel in control and at peace. However, one thing is true for most of us. If you wake up too late with a foot in your face, have to rush around and start your day running behind, it’s a recipe for a stressful day. Sunday (or whatever day) prep day Before you go to bed Sunday night, set yourself up for success. Do some light meal prep and have some lunch food prepared in individual containers. Make sure everyone’s bag is packed, or tables are set if you are learning from home. Have
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the calendar for the week written out so you know ahead of time what needs to be done, and when. Wash your masks (and replace them in your car and bags), pre-set the coffee pot, lay out outfits, I am talking every possible little thing you can do to give yourself an edge when that alarm goes off Monday morning. Take Monday from straight chaos to organized chaos. Keep lists Often stress comes from just knowing there is lots to do, let alone the actual doing of things. Write it all down, get it out of your head, onto paper and free up some space in that beautiful brain of yours. My suggestion is to keep multiple lists. Make a daily list with columns for Monday - Sunday, one with some easy things to cross off, and divide some of the overwhelming week load. If you see these things down on paper and spread out throughout the week, it may keep it from seeming so overwhelming. Also keep an ongoing list for things that have no end date, but are always creeping over your shoulder in the back of your mind. You know the things I am talking about…. make that call to Grandma to check in, organize the very scary linen closet, rearrange your freezer so things don’t fly out
every time, etc. Try to move every single day You may not get in a 10 mile run, or a 60 minute class, but move your body. Even a brisk walk on a 15 minute break can do wonders for your attitude. Add this to that daily list. Write down what you would like to do for movement each day. Schedule it. You wouldn’t skip a doctor’s appointment or a work meeting, so don’t skip this meeting. You can’t take care of everyone and everything else if you don’t take care of you. Best of luck to you all this month! Remember that even though stress doesn’t look the same on everyone, most likely everyone is experiencing a piece of what you are. So be kind, to yourself as well as others, smile with your eyes, and try to take some deep breaths.
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
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MIND
BY THAIS ROUSSEAU
Safety first CADL is making safety a priority
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ne of my favorite things about libraries is that they are all about sharing. Sharing resources means everyone has access to more information, entertainment and technology than we would on our own. Old-fashioned book lending is perhaps the simplest and most profound example of this concept. Capital Area District Libraries has almost 400,000 print books in our collection, and more titles than any of us could have in our personal collections (even if we wistfully wish we could live in a library). But the pandemic suddenly made this asset one of our biggest challenges. Imagine a restaurant offering curbside pickup but requiring everyone to bring back their containers when they are done. That’s kind of what it is like figuring out how to check out items from the library right now. It’s natural to wonder if it is safe to check out items. Here is how CADL is making every effort to keep our staff and community members safe.
Cleaning plus contactless pickup Keeping staff safe is one of the most important ways to keep our collection safe for members. Social distancing, PPE and increased cleaning and sanitizing procedures are just as important at the library as at other places of work. Contactless pickup is available at all branches for items that have been placed on hold and checked out to you. Of course, our digital collection is always available as well.
Quarantining Even though library items are not a primary virus transmission concern to the Centers for Disease Control, it is still important to minimize risk as much as possible. This is especially true considering how many people served by libraries fall into high risk categories. It’s not possible to trace every item checked out and returned by contagious individuals. And cleaning every returned item is not a good option, because it would damage most of them.
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So how are we keeping circulating items safe? The focus is on quarantining as a natural decontamination method. This method is recommended after a study done by the library service and research non-profit OCLC and the federal Institute for Library and Museum Services, partnering with scientific research and development organization Battelle. The project is called Reopening Archives, Libraries and Museums (REALM), and is the first of its kind done specifically on library materials. The testing looks at how long coronavirus lives on a wide variety of library materials. While many books and AV cases are testing clear of virus in 24-72 hours, the second round of testing found that the virus lives longer in books and magazines with glossy pages, including board books. For this reason, the recommended quarantine time for returned library items is now 96 hours. Many Michigan library cooperatives, and the Michigan Library Association, recommend this
study as the latest, best data available. CADL is not only following this guideline, we have also suspended board book lending, because let’s face it, those items are more likely than any others to end up in a little one’s mouth!
Honoring our communities Hopefully additional research will find that a shorter quarantine period can prevent transmission while we await a vaccine. In any case CADL will continue to follow the most current research and guidelines. The phrase “an abundance of caution” is not just a catchphrase or platitude for us—we believe that informed, science-backed precautions honor the diverse communities we serve. Thais Rousseau is Collection Development Director at Capital Area District Libraries.
MyTime SERVICE
To assure the safety of staff and members, we are offering contactless pickup of library items at all CADL branches. Our new MyTime service makes it easy to schedule a pickup. When your items are ready, just go to our website and choose a date and time that’s convenient for you, at the branch of your choice.
Schedule your next pickup at cadl.org/mytime.*
*Available pickup times and service options vary by branch. You may also call your branch to schedule a pickup.
RESUME & JOB INTERVIEW HELP Need help creating your resume or preparing for an interview? Complete our online form to request feedback or to schedule a virtual appointment. We’ll contact you within two business days.
Get started by visiting cadl.org/resumehelp.
SKIN
Got a rash? Here’s how to prevent and treat common rashes
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s the coronavirus continues to spread throughout the country, many people may find themselves spending more time outdoors for a much-needed change of scenery. While gardening, hiking in the woods and swimming can provide relief amid continuous social distancing measures, dermatologists from the American Academy of Dermatology say the increased exposure to things like sunlight, insects and poisonous plants can cause some itchy and painful rashes. Fortunately, there are a few simple steps people can take to avoid unwanted rashes and other skin issues while still enjoying the outdoors. “If there are any benefits to this pandemic, it’s being able to spend more time outdoors, which is great for our mental and physical health,” says board-certified dermatologist Elizabeth Kiracofe, MD, FAAD. “When spending time outdoors, especially during the summer, it’s important to take proper precautions to avoid rashes such as heat rash and poison ivy, as well as sunburn, which can increase your risk for skin cancer.” To help prevent and treat common summer rashes and other skin issues, Dr. Kiracofe recommends the following tips:
Heat rash: When your sweat glands are
blocked, this can cause a heat rash and tiny, itchy bumps to appear on your skin. To help prevent a heat rash on hot days, wear lightweight and loose-fitting clothes made of cotton, and plan your outdoor activities during the coolest parts of the day when possible. At home, keep your skin cool using fans and air conditioning and by taking cool showers.
Poisonous plants: Many people get
a rash after coming into contact with poisonous plants such as poison ivy, oak and sumac, and wild parsnip. To prevent a rash from these types of plants, learn how to recognize them, and then avoid them. If spending time in a wooded area or a place known to have poisonous plants, cover up with clothing, including long sleeves, pants, socks, and boots. If you do come into contact with these plants, immediately rinse your skin with lukewarm, soapy water. Since the oils from poison ivy, oak and sumac can linger on objects for long periods of time, wash everything that may have come into contact with the plants, including your clothing. If you
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get a rash, leave any blisters alone, and avoid scratching. Apply calamine lotion or hydrocortisone cream for relief. However, if the rash is extensive or not relieved by these medications, call a board-certified dermatologist.
few times daily or take baths or showers in cool water to relieve pain. You can also apply moisturizer or a hydrocortisone cream. Avoid creams that contain petroleum, benzocaine or lidocaine, which can irritate your skin.
Sunburn: Sunburn is better prevented
Swimmer’s itch: If you notice an itchy
than treated. To prevent sunburn, seek shade, wear sun-protective clothing — including a wide-brimmed hat — and apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all skin not covered by clothing. Remember to reapply your sunscreen every two hours or after swimming or sweating. If you do get a sunburn, put a cold, damp towel on the area for 10-15 minutes a
rash on your skin after wading or swimming in a lake or ocean, you may have swimmer’s itch. This rash is caused by parasites that burrow into your skin on areas that your swimsuit didn’t cover. If you develop this rash, do not go back in the water. Relieve the itch by applying a corticosteroid cream or cool compress or by soaking in a colloidal oatmeal bath.
FIT FEATURE SKIN Seabather’s eruption: Also called
pica-pica, this itchy rash develops in people who go in the Caribbean Sea and the waters off the coasts of Florida and Long Island, New York. It happens when newly hatched jellyfish or sea anemones get trapped between your skin and your swimsuit, fins or other gear. The best way to prevent this rash is by staying out of infested water — often noted in nearby signage. However, if you think you’ve been exposed, remove your swimwear as soon as possible and rinse in fresh water. To kill any larvae trapped in the fabric, wash your swimwear in hot water and put it in the dryer. To relieve the itch, apply a cool compress, soak in a colloidal oatmeal bath, or apply calamine lotion or hydrocortisone cream. Taking an antihistamine pill may also help.
Bug bites: Although most bug bites are
harmless, some can spread dangerous diseases like Zika virus, dengue, Lyme disease and malaria. To prevent bug bites, particularly in areas with known insect-borne diseases, use insect repellent that contains 20 to 30% DEET and wear appropriate clothing, such as long-
sleeved shirts, pants, socks and closed shoes instead of sandals. To treat painful bites, such as a bee sting, take an overthe-counter painkiller, such as acetaminophen or ibuprofen. For bites that itch, apply an ice pack or an over-the-counter anti-itch cream, such as hydrocortisone. To reduce swelling, apply an ice pack to the bite.
Face-mask irritation: Although
wearing a face mask isn’t necessary for solo activities like yardwork, if you’re spending time outdoors around other people, it’s important to maintain social distancing and wear a face mask to help prevent the spread of the coronavirus. However, wearing face masks could lead to skin problems — such as acne or dryness — without taking the proper precautions. To help avoid irritation caused by wearing a face mask, make sure your mask is snug, but comfortable and made out of breathable fabric, like cotton. Avoid synthetic fabrics, such as nylon, polyester and rayon, as these are more likely to irritate your skin and cause breakouts. Wash your mask after each
use, and skip wearing makeup if you can. If you must wear makeup, look for products labeled “non-comedogenic” or “oil-free.” In addition, be gentle to your skin. Use mild, fragrance-free cleaners and moisturizers. Limit face washing to twice a day and after sweating, and apply moisturizer before and after wearing your mask, especially if you have dry or sensitive skin. “Most common summer rashes should go away within a few days or weeks,” says Dr. Kiracofe. “However, if a rash or other skin problem lingers or worsens, see a board-certified dermatologist for a proper diagnosis and treatment. During the pandemic, dermatology offices have taken extra precautions per state and local guidelines to ensure the health and safety of their patients, and many also offer virtual appointments.” These tips are demonstrated in “How to Prevent and Treat Common Summer Rashes,” a video posted to the AAD website and YouTube channel. This video is part of the AAD’s “Video of the Month” series, which offers tips people can use to properly care for their skin, hair and nails.
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HEALTH
Pain relief Using a physical therapist might be a good move
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any doctors’ offices closed, surgeries were delayed, and many people with pain or joint issues had appointments or surgeries delayed, prolonging their pain and disability. This spring put elective procedures on hold, and the subsequent backup of scheduling and newly mandated social distancing has many people still waiting for relief from their chronic pain or injuries. Perhaps you’re one of them. Maybe you have a nagging injury that has been put on the back-burner due to a lack of available appointments at your doctor’s office or your orthopaedic surgeon can’t get you scheduled for surgery. Have you tried contacting your physical therapist? Research has shown that physical therapy sooner than later can actually help you: • have better outcomes • experience lesser costs • avoid surgery • reduce the need for painkillers and opioids • forgo unnecessary testing
Better outcomes Let’s say you suffer back pain.
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A study of 150,000 insurance claims published in Health Services Research, found that those who saw a physical therapist at the first point of care had an 89 percent lower probability of receiving an opioid prescription, a 28 percent lower probability of having advanced imaging services, and a 15 percent lower probability of an emergency department visit. Unfortunately, only 2% of people with back pain start with PT, and only 7% get to PT within 90 days.
Save money I’m sure you’re well aware of the rising cost of healthcare, but did you know that seeking physical therapy first has actually been shown to reduce your overall costs without reducing the effectiveness of treatment? A study published in the Journal of Orthopaedic and Sports Physical Therapy showed that patients who obtained physical therapy via direct access had significantly lower medical costs—an average of $1,543 less per patient than those who chose referral from a physician. They also had significantly fewer visits and spent significantly fewer days in care.
Avoid surgery While some injuries do require surgery, many patients opt to have surgery as a “quick fix” for their pain or because they don’t know there are other options. The reality is that surgeries aren’t always as effective as patients believe, and many times physical therapy can eliminate the need for surgery. A large study looking at worker’s comp patients with back pain found that people who have surgery have a 1 in 4 chance of having a repeat surgery, a 1 in 3 chance of a major complication, and a 1 in 3 chance of never returning to work again. Recent large studies of arthroscopic surgeries for meniscal tears have shown no difference in outcomes between people who have surgery and those who don’t. Other procedures with questionable effectiveness include kyphoplasty, vertebroplasty, and injections for nonspecific back pain. So, if you were planning on seeing your primary care provider or a specialist for an orthopedic condition or pain and you haven’t seen a physical therapist yet, you should consider making physical therapy your first stop.
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HEALTH
BY DR. SUSAN MAPLES
Get a
whiff of this!
What mask breath is telling you August 6th was National Fresh Breath Day 2020! Perhaps you missed the memo, but since you’re wearing a mask these days, one thing you haven’t missed is the smell of your own breath.
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HEALTH There are some health drawbacks to wearing masks, including increasing a fraction of carbon dioxide we are supposed to be exhaling. And if you’re masking during a COVID infection you may be increasing your viral load by rebreathing the very virus your body is trying to shed. But evaluating the smell of your breath, up-close-and-personal, is a good thing! It can give you telltale signs of health or danger. Your breath should be odorless. If it’s sweet and fruity it can be a sign of diabetic ketoacidosis. And if it’s sour, or stinky, it could be Gingivitis (infected gums) or Periodontitis (infected gums and bone). All smells deserve immediate attention. Let’s talk about “perio breath.” The mouth is a home to more than 700 strains of bacteria, many are harmless or even helpful. But a handful of strains, the ones primarily at work in periodontal infections, are really dangerous. These bugs don’t just threaten our ability to maintain teeth, but also our systemic health. They seep into the gum tissue, circulate through the blood stream and travel to organs far and wide. Periodontal pathogens are now linked to 57 other diseases and have been shown to cause heart attacks and strokes! Their presence is even considered a serious risk in your ability to survive a COVID infection. “Perio” is a super prevalent disease and often goes untreated. Half of us have it by age 30 and 70% by age 70. Unfortunately, it doesn’t hurt because if
it did, we’d seek treatment. My advice is, be sure to choose a periodontally astute dental team, where your hygienist and dentist perform a perio examination at each preventive visit and keep you informed. Today, identifying the most harmful perio bugs is as easy as spitting into a cup and sending the sample for study. Within a few days we can identify individual strains and suggest bug-specific antimicrobial treatment recommendations, in combination with traditional scaling and better home care. Dry mouth is another fresh breath-stealer. Since over 400 of the most common drugs (prescription, overthe-counter, and recreational) decrease your saliva flow, we’ve seen a rapid rise in fungal/yeast infections. Nine fungal strains can be identified in saliva, although not all of them easily remedied.
In short, if your mouth is parched and your breath is foul, it’s a definite sign of deteriorating health. Beyond bad breath and fungal overgrowth, dry mouth often results in active tooth decay (Caries Disease) and enamel erosion. To learn more, start with your dental team, and make sure they want to work collaboratively with your medical team to uncover the root causes of your systemic issues, address them head-on, and hopefully help you de-medicate.
Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.
Our mission is to help each person take a significant step toward his or her desired oral and overall health.
Learn more mouth body connections…
www.DrSusanMaples.com
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Love yourself Get rid of self-criticism and live your best life
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elf-criticism can be considered one of the worst forms of abuse that you can place upon yourself. It may seem minimal to you or “not that bad.” You may even consciously believe that you love yourself for all that you are, then look in the mirror and criticize your facial features. I hear people, all the time, talk about hating this or that about their appearance. Being a hypnotherapist, I have even gone through training about how to help someone let go of disdain for particular body parts. It never ceases to amaze me, in our world it seems acceptable to be critical of oneself. We take on the media’s added influence that we need more, or less, to be beautiful. Makeup ads, commercials, beauty enhancement products on the shelves, surgeries, medicine, girdles and even 1 10/25/19 wigs.Chrysalis Of course,ad.pdf do not mistake this
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BO DY STRE TCH AND M INDF ULNE SS
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MIND
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MIND article for an anti-beauty product or medical necessities piece. I love makeup and looking great, like the next woman. I also firmly believe in our medical culture in America. What I am asking you to do is love yourself for all that is and all that was. Sadly, this can be a very difficult task to ask some of us to do. The first step is awareness and making mental changes. Observe yourself. What are your triggers that create self-criticism? When you see a model on the cover of a magazine how does that make you feel? Why? Did you know that those answers begin the process of healing? Think on this. You react to an image. It makes you feel a certain way. You thus create an outward or inward emotion about how it makes you feel. On a conscious level we might be aware of the judgement and justify that it can’t be helped, acceptance of defeat, or blame on others. “I can’t change the shape of my nose, I hate it, I just have to live with being ugly” or “I inherited this ugly nose from the Jacob’s side of the family. Thanks a lot, Dad.” Both thoughts allow you to continue to feel inadequate. We
“What I am asking you to do is love yourself for all that is and all that was. Sadly, this can be a very difficult task to ask some of us to do.
are presented with constant opportunities, not reminders of inadequacies, but opportunities to grow. These images trigger the unfavorable emotion but when looking in the mirror, we are presented another opportunity to love ourselves! Choose. Begin today, right now. Start with your hands. Aren’t they beautiful?! All that they’ve held on to in life, all that you have given with those hands. WOW! Beautiful! It’s time to become aware of your true beautiful self. It is time to begin the process of letting go of critical thoughts that do not serve your higher wellbeing. YOU, yes YOU. You are beautiful.
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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GENERATION ‘US’
BY TOM MATT
Set short-term goals
Stay on the path and go after your big dreams
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f you have a desire for self-improvement, and who does not, you should make a plan and work toward realizing it. Shorter-term goals help you see where you are going so that you can bring on the big gains. Here are some of the reasons why I feel this is vital. They improve focus
-- Austin Aries
Short-term goals help you pay attention to the path towards achieving your bigger, longer-term target. With a shorter action plan, you don’t need to see how the whole idea will pan out. You focus on the weekly or monthly plan.
Shorter-term goals help you see the next step you must take to realize your final objective. You can further divide your months-long objectives into smaller actions. These goals are then easier to turn into reality.
They sharpen the idea of your plan
They help you beat procrastination
Short-term goals can be set to help achieve specific long-term goals. When you divide your longer-term desire into shorter targets, you can envision all the actions you have to take more clearly.
If you are in the habit of procrastinating, setting shorter-goals can help you overcome it. The reason is they are specific and have very short deadlines. If, for instance, you want to be fit in a year, you can commit yourself to run for 15 minutes every day for this month.
They identify your next actions
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“I think it’s always good to have realistic short term goals and then lofty longer term goals”.
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So, what exactly is a long-term goal? A long-term goal may take years to achieve, so please be OK with the journey. You won’t complete this type of goal this week, or even this year. Instead, a long-term gain requires you to plan the specific habits and actions to systematically work your way to this important milestone. Keep these in mind to enable success: • Thinking granular makes it easier to focus • Building from small leads to fulfilment • Sustainability involves commitment
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
FIT FEATURE
It’s a lifestyle Lansing’s Krois has made a commitment to fit-
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ina Krois, of Lansing, is hooked on fitness. She is a college professor, registered yoga teacher, and Peak Pilates certified instructor who credits her passion for fitness for changing her life. “I work out for both my mind and body,” she said. “I came to fitness after college to lose weight. Over the decades, I have gained and lost weight, had a child and worked with some great trainers to help me learn what works best for my body. In more recent years, through my journey, I have learned the importance of exercise for both the mind and body. The health of the mind will affect the health of the body!” Krois said she balances her workouts with yoga, Pilates, and strength training. She said she adds some walking, too. Although she has struggled at times, through the years, with her diet, she now combines diet with exercise and it has her feeling great. “Last year, I began a regular practice of intermittent fasting and this lifestyle
has been easy for me to follow,” she’s said. “On most days, I eat one snack and one large meal a day. Sweets and salty snacks are my weakness. I want to eat all the carbs every day. But, it’s all about balance. I do not deprive myself, but I balance my intake of snacks, sweets and carbs.” Fitness has made such a differ-
We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
Erica Spencer Photography espencer.net • 517.980.4951
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ence in her life that she’s continuing to improve it through education. “Fitness has been a lifesaver for me,” she said. “I reaffirmed my love for fitness in 2014 after a loss in our family. I started working out on a regular basis, and began my journey as a fitness professional. I have taken my years of experience in the college classroom and transferred that to the group fitness studio. I am now a 500-hour registered yoga teacher, a Peak Pilates certified instructor, barre, and group fitness certified. This fall, I plan to work on my personal training certification as well as begin an additional Master’s degree in Exercise Science. I am excited to be able to continue to share my love of fitness with others.” Her advice: find an activity that you love. “Find a fitness activity that you love and make it a part of your weekly habits,” she said. Breakdown major goals into smaller ones, then celebrate accomplishing them. And remember, fitness is a lifelong journey.”
BY GRETCHEN MORSE
MIND
Improve your slumber Neurofeedback can help calm the brain to improve sleep
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here’s nothing like lying down in a soft, warm bed at the end of a long day. You’re ready to catch some good shut-eye, and then your brain starts in with: “Did I pay the electric bill?” “Let’s solve all my work and life problems right here, right now!” You may have a “busy brain,” but there can be a wide range of other reasons for difficulty falling or staying asleep, as well. Research shows that people with sleep issues have different brain activity than those who sleep easily. Brain waves are naturally occurring electrical rhythms that can contribute to different states of arousal. Slower brainwaves are ideal in promoting sleep states when a person’s eyes are closed, but if they are excessive when a person’s eyes are open, this may create drowsiness or focus and under-arousal issues. Faster brainwaves are helpful for thinking and processing during the day, but if they are too active when we close our eyes, we may experience an over-aroused “busy”
clients, and as the brainwaves settle into more normal and efficient patterns, it can help a range of symptoms. The process usually takes several sessions and is very safe (the first sessions are to gain relief, and the latter sessions are to cement the changes for long-term relief). Neurofeedback is a non-medicinal, non-invasive approach that can be helpful with many issues, including sleep. Positive changes can be long-term to permanent. So, consider training your brain, for better function, better mood, and better sleep!
brain and have difficulty sleeping. If brain waves are out of balance, various physical, emotional, behavioral and cognitive symptoms may arise. Neurofeedback is a way of measuring and training brainwave activity – in both eyes open and eyes closed states. It can be informative and fun for the
Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
(517) 393-1900
www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911
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HEALTH
MY SHELTER PETS ARE MY BIGGEST FANS
Autumn inspiration Helpful ways to transition into the fall season
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he month of September has a lot of perks from beautiful weather to the beauty of the leaves on the trees changing colors. However, it’s definitely a time to reflect on change. In fact, its a great time make small changes that allow you to feel good. Doing so will help you slowly process the shift ahead without feeling overwhelmed. Here are a few tips to help you get started:
Incorporate a morning routine
A morning routine sets the tone for the day and will allow you to create positive behaviors. It also helps to reduce distractions, like the phone and television. To make it a success, plan it out the night before. Over time, you will look forward to your mornings.
Eat right, feel bright
“Autumn is a second spring, when every leaf is a flower.” ~Albert Camus
During your market visits, select colorful fruits and vegetables. During spare time, seek out simple online recipes that can be prepared the night before. You might also consider investing in a slow cooker crock pot. Remember, we are what we eat, so take time to make healthier choices. Your waistline will thank you later!
Pump up your moisture routine LOGAN RYAN WITH LEO AND JULIUS: ADOPTED 2014 AND 2018.
They’re a little bit of a lot of things, but they’re all pure love.
The fall season can cause skin to become extremely dry. After showering each morning, take time to moisturize your skin from head to toe. I would also encourage you to repeat this same routine prior to bedtime. If you’re in need of a new moisturizer, try 100% pure cocoa butter. That’s my go to!
Take time out for you
THESHELTERPETPROJECT.ORG
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This is a great time of year to pamper yourself. Twice a month, treat yourself to an at-home spa day. Light a candle, put on your favorite playlist, and run a hot bath that includes your favorite bath salts!
Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
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Drivers typically spend five seconds looking at their phones, which is enough time to cover more than the length of a football field going normal highway speeds.
RICK ACKER
THE BEST LOCAL INSURANCE AGENCY ACKLEY-PETERS-HAUBERT
INSURANCE SERVICE
CITY • 000-000-0000 www.bestinsuranceagency.com
EATON RAPIDS • (517) 663-2651 www.aph-insurance.com
