Healthy & Fit SEPTEMBER 2021 HEALTHYFITMAG.COM
MAGAZINE
THE FINAL ISSUE Find out what’s next!
FEATURED:
IT TAKES TWO! Meet the magazine’s team
School year stress How to grow fresh indoor herbs
THANK YOU FOR 16 GREAT YEARS!
Be prepared, not scared.
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Prepared, not scared.
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IN THIS ISSUE
SEPTEMBER 2021 Schools | P12
Contents SEPTEMBER 2021 | VOLUME 17 | ISSUE 6
Editorial P10
Fresh herbs at your fingertips Growing your own herbs indoors is easy and rewarding
P12
School year stress Kids will need a lot of resources when heading back to the classroom
P14
21st century toothbrushing Try a sonic toothbrush!
P16
The kids are back to school It’s time to take time for yourself
P18
Alzheimer’s prevention Diet, exercise, and sleep can reduce your risk
P19
The Cheetah Chase Check out the new twist on one of the area’s best races
P20
Back pain busters Help your back with these low- to medium-intensity exercises
P22
Focus on fitness Fitness matters more than body weight, size or shape
P24
Changing times Ways to learn how to deal with new challenges
P26
How to treat minor cuts Taking care of your cut can lead to faster healing
P27
Hope for the mind and body Neurofeedback can help
P28
Backed by science 8 proven methods to lose weight. Try them!
Back pain | P20
Weight loss | P28
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THANK YOU for all that you have done for the health of our community. We are so grateful to have been a part of it. BRAVO Kathy and Tim!
We LOVE you Healthy & Fit Magazine! We wish you ALL the best!
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PUBLISHER
BY TIM KISSMAN
Thank you for 16 great years
I
n April 2005, Kissco Publishing, LLC, printed its first copy of Healthy & Fit Magazine. Every month since, Healthy & Fit Magazine found its way to thousands of readers through hundreds of distribution points, subscriptions, athletic events, and more. Covers have featured governors, television and professional sports stars, and most importantly local people who are living a healthy lifestyle. Through our popular Fit Features, Success! Stories, columns written by local health experts and local business advertising, Healthy & Fit Magazine thrived. The magazine has sponsored hundreds of athletic events, launched a successful health and fitness expo, The Healthy & Fit Magazine Expo, and much more. It’s truly been a privilege and honor to print this magazine. It has been a community effort. Without your support, it wouldn’t have prospered as it has. However, as the old saying goes, all good things come to an end. And so will Healthy & Fit Magazine. This issue, the September 2021 issue, will be our final magazine. Due to COVID, we have not printed an issue since the government shutdown in March 2020. While our online presence is still very popular (more than 10,000 reads/ views of the magazine per month), our business model has always been to print. With the current online-only version, we’ve found it increasingly challenging to revamp our efforts to meet that goal. In addition to printing Healthy & Fit Magazine, Kissco Publishing, LLC was created to provide a means for me to be there for my children. Both of my girls were very young when I started this business. My oldest, Autumn, has now graduated from Oakland University and is returning for an advanced degree in physical therapy. My youngest, Sage, graduated high school and is now on campus at Ashland University, Ohio, where she is playing volleyball. Because of this awesome magazine, I didn’t miss a practice, doctor’s appointment or school event. But with the girls in college, my attention has shifted to other business pursuits. So, this is it. The last issue. Thank you for being so supportive of this small business. It has been a dream come true. And for the last time, please …. …enjoy the issue!
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Healthy & Fit
MAGAZINE
The Dream Team On behalf of Kathy, advertising director (my mom), and myself, thank you for 16+ great years. Special thanks to Erica Spenser for her terrific photos, including this one. It’s truly been a pleasure printing this magazine. Tim Kissman Publisher
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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.
DIET
BY KAREN GILES-SMITH
Fresh herbs at your fingertips Growing your own herbs indoors is easy and rewarding
W
ouldn’t it be wonderful to always have fresh herbs on hand to prepare your favorite foods and beverages—even during the winter? Growing herbs indoors makes it possible. And there’s a bonus: Beyond the culinary application, herbs are beautiful to behold and smell scrumptious. “Many herbs are easy to grow indoors,” says Art Cameron, PhD, professor of horticulture at Michigan State University (MSU) and director of the MSU Horticulture Gardens. “Rosemary and basil are two that my wife and I almost always have going.” Dr. Cameron agreed to share his professional plant pointers. These tips and tricks of the trade will get you growing in no time. Plan and prepare Choose easy-to-grow herbs. From the following list of herbs that grow well indoors, choose those that you often use in cooking: chives, mint, parsley, Vietnamese coriander, Greek oregano, thyme (regular and/or lemon), rosemary (Tuscan Blue or Blue Spire) and basil. Procure plants. Buy plants from your local nursery or take cuttings from existing plants and root them in water. “We sometimes take cuttings of rosemary, thyme or even sage in September and October and keep them in small glasses of water,” says Dr. Cameron. “They’ll root and be available most of the winter. You can leave them in the water—be sure to change the water often—or plant them in pots.” Some plants, such as basil, grow well from seeds. Dr. Cameron suggests planting about a dozen basil seeds in a four-inch pot. Consider lighting. Most herbs need at least six to eight hours of direct sunlight. If a southern window doesn’t get adequate light, it may be necessary to use a grow light/lamp or fluorescent light. Position the light at the recommended distance from the plant as indicated on the light bulb package. Herbs that can tolerate indirect sunlight include mint, rosemary and thyme. Create the climate. Keep herbs in rooms that stay around 65-70°F during the day and 55-65°F at night. To ensure herbs have adequate humidity and air circulation, place pots of herbs close together, set potted plants on a tray
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of moist pebbles, or spray herbs with water using a plant mister. Plant Room of their own. Plant each herb in a separate container. Choose pots with drainage holes and place one inch of gravel in the bottom. Terra cotta pots six inches or larger are a good choice. The right stuff. Use high-quality potting mix that contains vermiculite or perlite for adequate drainage. “Any decent peat-based potting soil should work—light and airy is best,” says Dr. Cameron. Pamper Check the lighting. Herbs that don’t get enough light will become thin, spindly and lower in quality. Herbs exposed to too much light will burn. Water works. Water adequately but don’t over-water (the first signs of over-watering are wilting or yellowing leaves). When watering, allow the pot
to drain completely and repeat—do not let water accumulate. Allow the soil to dry slightly between watering, except with rosemary, which must not dry out completely. Need to feed. Every two weeks, fertilize herbs with a low dose of water-soluble fertilizer that’s labeled for use on edibles. “You can use organic or inorganic fertilizer,” says Dr. Cameron. “But under low light, herbs grow very slowly and so they’ll need very little fertilizer or water.” Stay in shape. Snip stems often to encourage full growth but never trim more than one-third of the plant’s foliage. Room to grow. Repot herbs when the roots grow through the pot’s drainage hole. “Fresh herbs are so much tastier and they’re also fun to grow,” says Dr. Cameron. “Once you taste fresh basil, you’ll never want it any other way.” For herb-growing inspiration, Dr. Cameron suggests visiting the MSU Horticulture Gardens.
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KIDS
BY JEFF ANTAYA
School year stress
Kids will need a lot of resources when heading back to the classroom
T
he 2020-21 school year was excruciatingly difficult for many families. Kids who relied on structure and routine suddenly found themselves with uncertain school schedules or the pressures of attending class virtually. A Challenge Success/NBC News nationwide study of high school students found that 56% reported an increase in stress about school after the pandemic started. By the fall of 2020, nearly 61% of students reported that workload and homework were major sources of stress.
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Stress was a factor in my household as well. Guiding three elementary-aged children through year-long virtual learning was a daunting feat. Some days were refreshing, others ended in tears. Our children made it through with a lot of compassion, outdoor time, and extra support from my wife and me. I also need to credit the library for some of that success. The digital resources we were able to access with our Capital Area District Libraries account were very helpful. For example, my technology-curious child loved
reading eBooks using the Libby app, and his skills improved immensely. There’s no doubt that kids will need a lot of resources when they head back to the classroom this year. One that I often recommend is Tutor.com, a free service that connects students with live online tutors in real time. Any student with a CADL Student Success card can access Tutor.com. Find a link—and many other educational resources—at cadl.org/learn. Jeff Antaya is the Head Librarian at Capital Area District Libraries’ Leslie branch.
TEETH
BY DR. ERIC EBY
21st century toothbrushing Try a sonic toothbrush!
T
here has been evidence of toothbrushing throughout human history. As long ago as 3000 B.C. the ancient Egyptians constructed toothbrushes made of twigs and leaves to clean their teeth. Other cultures such as the Greeks, Romans, Arabs, and Indians also cleaned their teeth with twigs. The Chinese Monk Yijing (635-713 CE) described the Indian method of brushing teeth in his book outlining rules for monks. Modern day toothbrushing as a regular habit became in vogue during the 17th century in Europe where the toothbrush was first mass produced by Englishman William Addis in 1780. In the United States, toothbrushes were available by the end of the 19th century but the practice of toothbrushing was not widespread until after World War II thanks to the U.S. soldiers who were re-
quired to brush during their service time. In the 21st century we have been introduced to “mechanical” toothbrushes that spin, vibrate, create sonic energy, or a combination of all three. Studies have proven that sonic (Sonicare) and rotating (Oral-B) brushes are more effective at removing plaque by 40% and reducing inflammation caused by gingivitis by 20% in just three months. The brushes have built in timers, phone apps that help with brush position, and pressure sensors to
notify the user if too much pressure is being applied. Mechanical toothbrushes also provide significant help for those with dexterity difficulties (carpal tunnel, arthritis, disabilities) because all the micro motion is created by the brush. The advantage of sonic energized toothbrushes is they disrupt plaque beyond the bristles. In other words, the bristles are disrupting plaque in between teeth and below the gums even though the bristles are not reaching those areas. This is a substantial advantage when trying to reduce inflammation and damage caused by bacteria. There are many effective mechanical toothbrushes available and your oral healthcare provider probably even offers them for purchase from their office. Over my clinical years I have seen significant improvements for all ages after switching to a sonic toothbrush, so at your next hygiene visit ask your provider which one might be right for you!
We can help with teeth grinding, too
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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HEALTH
BY LISA MARIE CONKLIN
Back to school Time to take time for yourself
N
ow that you’ve got the kiddos back on the bus and in school it’s time to get back to you. But what will your report card say about your progress? Do you manage your time well? Are you eager to learn? Here’s some tips to ace your own report card. Takes initiative Just like first day of school jitters, you may be a little nervous about getting back on the scale after a summer of too many Mai Tai’s and s’mores but a starting point is essential for goal setting. I recommend weighing in once a week, the same time of day each week, before working out or eating. Take your measurements (using a cloth or fiberglass tape) once a month. Sometimes you won’t see any weight loss on the scale but you’ll see it in your measurements. That’s still great news! You’re toning up and heading toward a smaller size even if the scale doesn’t budge! Chest: Measure around the fullest part of the chest/breast area. Ladies, remember you are not necessarily losing inches just in the front but the unsightly “overhang” area in the bra-line area too!
Try some of these fun timesavers to help manage your precious time. Go to fitday. com to track and analyze your progress. If you have a smartphone try these highly rated free and inexpensive apps:
Abdomen: Place tape level with your belly button.
MyFitnessPal.com, a free app that keeps track of your calories and nutritional intake. So, if you’re scarfing down too much sugar or not getting fiber you’ll know it.
Hips: Measure around the largest circumference.
Gym Genie, from iTunes (.99 cents) has over 600,000 combinations of workouts.
Waist: Measure around the narrowest part of the torso.
GymGoal, from iTunes ($3.99) contains animated exercises, various tracking options from body measurements to cardio and strength workouts. It will even let you know if you’re neglecting a muscle group, based on your exercise history.
Thigh: Midway between hip and knee so you measure the same place each time. Triceps: Midway between shoulder and elbow. Doesn’t manage time well Don’t worry, you can still turn this negative comment around by the next marking period. It’s hard enough to manage all the kids’ schedules with field trips, after school activities and ortho appointments, let alone pencil in some time for yourself, but if penciling in your spin class or gym time is what it takes to get serious, then do it.
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If you think of your workout times as important as a business meeting or doctor’s appointment, you’re more likely to show up.
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Sports-Tracker.com, a free app for those who love to play outdoors. Analyze your performance, store your training data and even utilize map calculators to log distance and speed performance. Is eager to learn You are the teacher’s pet! You’re eager to learn new things on your own. You delve into trusted websites like eatingwell.com to get the scoop on
easy, tasty and healthy new recipes and snacks. When you want to learn how to do a Bird-Dog or Hay Bailer you head over to acefitness.org. Sometimes you need a little nudge or want to know what real peeps are wearing for comfy workout gear so you chat with other peeps like you at sparkpeople.com. When you’re bored you don’t head to the fridge but log onto prevention. com/braingames for a fun diversion. Never completes assignments in allotted time Your teacher doesn’t have a clue here because there is no allotted time to complete this assignment. When you’re trying to get in shape and eat healthier there is no deadline. This is a process that often involves baby steps and an ample amount of time to meet your goal. Rushing on this assignment by participating in quick, fad diet plans or lofty fitness goals will only lead to re-doing the same homework over and over until you finally give up and fail. Just like school, you need to show up, pay attention, have fun learning, enjoy recess and eventually graduate into your new healthy lifestyle!
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MIND
BY DR. CHAD LARSON
Alzheimer’s prevention Diet, exercise, and sleep can reduce your risk
A
ccording to the Alzheimer’s Organization, 500,000 Americans develop Alzheimer’s Disease (AD) each year. In fact, AD is responsible for killing more Americans than prostate and breast cancer combined. And the latest research shows that environmental triggers play an influential role in the development of AD. Once thought to be contracted primarily through genetics, scientists have learned that over 95 percent of Alzheimer’s cases are the result of environmental factors. Scientists have shown that the development of AD is based on ongoing inflammation, and the buildup of two proteins in the brain called amyloid beta and tau, which are involved in plaque and tangle formation. The cause of the inflammation and buildup of these proteins rests in the immune reactivity caused by environmental, internal and external triggers that are involved in amyloid plaque and tangle formation. When detected, the immune system produces antibodies to attack and neutralize the environmental antigens. Simply put, the immune system’s attack on bacteria and other environmental triggers cross-reacts with certain human proteins, causing an autoimmune attack against the person’s own brain tissue. These findings, though complicated and disturbing, offer hope for progress on preventative measures we can all take when it comes to conditions of cognitive decline like AD. We now know that having a family history of AD does not have to lead to a diagnosis of dementia. As each one of us is unique in structure, genetic makeup and function, we also each respond differently to environmental factors including allergens in the air, foods that we consume, and chemicals and other elements that we are exposed to. So, what affects one person will not necessarily affect the next person the same way. While one person’s system may react greatly to something, the next individual may not react at all. Unfortunately, sensitivities to environmental factors, whether food or otherwise, can cause serious autoimmune reactivity and cross-reactivity that can lead
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to many different diseases, including Alzheimer’s. This scientific discovery promotes the importance of AD prevention rather than focusing solely on treatment. With that in mind, here are some proactive measures that you can take for the early detection and prevention of cognitive decline and AD: Eat a healthy diet The inflammation that results from sugars, alcohol, dairy, trans fats and processed foods can inhibit the communication of brain
groundbreaking new test for detecting Alzheimer’s-Associated Immune Reactivity, can help detect antibodies up to 20 years before symptoms actually occur. Cyrex Laboratories, a clinical laboratory specializing in environmentally-induced autoimmunity, is the first to offer a test of this kind, giving promise to the early prevention of AD. Get adequate sleep The rule of eight hours of sleep a night is a general guideline. As with environmental reactions, individuals differ in the amount of sleep they require. This variance does not only occur from one person to the next, but also from one day to the next, or one life stage to the next. Listen to your body and get the rest that you need. Our bodies heal and cells regenerate when we sleep. Exercise According to the Alzheimer’s Research & Prevention Foundation, regular physical exercise can reduce your risk of developing AD by up to 50 percent. Exercise protects against AD and an overall loss in cognitive function by stimulating the brain’s ability to maintain old connections as well as make new ones.
cells through the damage of neurons. For this reason, diabetics are more susceptible to AD. A diet rich in vegetables, healthy proteins and Omega-3 fats is the best fuel for the brain. Many medical professionals believe a Mediterranean diet to be excellent for the prevention of AD. Identify and remove environmental triggers that your body is reactive to Pathological changes of Alzheimer’s are classified into three stages: Preclinical Mild Cognitive Impairment Dementia It is in the preclinical stage that testing for triggers can be the most beneficial and present the most telling results. Alzheimer’s LINX™, a
Thanks to recent medical findings, we have learned that the food we put in our bodies and the environmental elements we are exposed to can directly affect our brain and its cognitive function and wellbeing. If you have played high-impact sports, are experiencing memory loss, suffer from diabetes or gastrointestinal disorders, have a family history of AD, or you are just interested in preventing the development of AD, please speak to your health care provider to learn about your options. Remember that prevention supersedes treatment for any disease! Dr. Chad Larson, NMD, DC, CCN, CSCS, holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences.
RACE
The Cheetah Chase Check out the new twist on one of the area’s best races
O
ne of the most popular 5K races in the state, The Cheetah Chase, is back at Binder Park Zoo! Participants can choose to run or walk the Chase course that winds past animal exhibits, through the zoo’s park-like setting and panoramic views of Wild Africa. Typically held in June, this year the Cheetah Chase becomes part of a larger “mashup” special event called Cheetah Choktoberfest de Zoo, Uncorked! presented by Sunshine Toyota, Battle Creek. The zoo’s four most popular fund-raising events; the Cheetah Chase, Corks for Conservation, Tour de Zoo, and Bonteboktoberfest – combine to happen on Saturday, October 2 from 9 am-6 pm. The race runs at 9 am and the festival kicks off at noon in the pavilion area. Festivities include 50+ beer and wine tasting stations, food trucks, live entertainment, a corn-
hole tournament, and a raffle that includes a New Belgium bike and other fabulous prizes. The zoo’s hiking trails will be open,
and guests can bring their bikes to ride for fun. All ages are welcome, but a valid ID is required for those 21 and over at this event that runs until 6 pm. Race registrations and festival tickets are $50 each and sold separately at www.binderparkzoo.org/events/ccdzu/ Race participants receive the 2021 edition Cheetah Chase tech race shirt, a same-day zoo pass, and their first Bell’s beer free. Festival ticket-holders receive a souvenir tasting glass, 12 tasting tickets, and entertainment. All proceeds support Binder Park Zoo, a nonprofit 501(c)(3) organization whose mission is to Connect. Inspire. Conserve. Connect people with nature. Inspire them to conserve. Binder Park Zoo is located in Battle Creek and will be open to the public on October 2 from 10 am-4 pm, and admission is sold at the gate. Find more details at www.binderparkzoo.org.
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FITNESS
FEATURE
Back pain busters Help your back with these low- to medium-intensity exercises BY JUSTIN GRINNELL
B
ack pain can stop us in our tracks. From sitting at a desk to hours of manual labor, the lumbar spine can start to feel not as resilient, and at times, painful. In the gym and during various sports, having lower-back issues can limit your performance and even put you on the sidelines. While there are many reasons for having lower-back issues, the good news is that it can be improved more often than people think. If you have been told you have degenerative discs, bulging discs, or arthritis, this does not mean you have to stop working out. Avoiding movement or thinking that there is no hope is not the answer. A leading spine health researcher, Dr. Stuart McGill, out of Waterloo, Canada, has spent his career looking into what exercises work best to improve lower-spine health and core function. He also has a great quote that I have personally taken to heart to give me the confidence to improve my own
“A degenerative disc disease diagnosis is equivalent to telling your mother-in-law with wrinkles that she has degenerative face disease.” - Dr. Stuart McGill
back health. “A degenerative disc disease diagnosis is equivalent to telling your mother-in-law with wrinkles that she has degenerative face disease.” While this quote seems funny and even abrasive, McGill’s point is that we all will experience some disc degeneration at some point in our life. Some
BIRD DOG
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faster than others but it does not mean that we are crumbling apart and cannot stay active or improve. Sometimes proper movement is the best thing for lower-back issues, along with avoiding the movement patterns that cause harm. Beyond that you must focus on strengthening and improving the overall function of the core muscles. It is not all about abdominal work and requires much more than that. These three exercises are the tried and true core builders backed by science to help improve your core and keep low-back issues at bay. These are low- to medium-intensity exercises that almost anyone of any fitness level can perform safely.
BIRD DOG Key muscles worked: spinal erectors, lats and glutes Function: to improve rotary stability
SIDE PLANK
(improving rotation and lumbar stability) 1. Start by getting into a quadruped (all fours) position. 2. Make sure that your wrist, elbows, and shoulders are in line with each other. 3. Do the same for your hips and knees. 4. Keep your head and spine neutral while reaching out with your left arm and right leg until they reach parallel to the floor. 5. Hold for five seconds while tightening up all the muscles in your body by making a fist with your hand and squeezing your glute. 6. Slowly return to the start position while minimizing movement of your body. 7. Repeat on the other side for 5 reps each side.
SIDE PLANK Key muscles worked: oblique’s and quadratics lamborum
Function: anti-lateral flexion (body’s ability to not bend side-to-side with load or during sport) 1. Start by lying down on your right side propped up on your right elbow. Make sure that your elbow is directly underneath your shoulder. 2. Place your left foot in front of your right foot, not stacked directly on top. 3. Elevate your hips until they are parallel to the floor. 4. Keep your spine straight. There should be a straight line from your head to your right ankle. 5. Hold for five seconds while bracing your whole body. 6. Lower your hips slowly to the start position and repeat for 5 total reps. 7. Repeat on the other side.
McGILL SITUP Key muscles worked: transverse abdominus, multifidi
Function: Improve abdominal wall firing pattern and spinal stability 1. Lie on your back on the floor with your right leg straight and flat on the floor. Your left knee should be bent and your left foot flat. 2. Place your hands palms down on the floor underneath the natural arch in your lower back (Don’t flatten your back.) 3. Slowly raise your head and shoulders off the floor without bending your lower back or spine, and hold this position for seven to eight seconds, breathing deeply the entire time. That’s one repetition. 4. Do all of your repetitions, and then switch legs so that your left leg is straight and your right is bent. 5. Perform four to five repetitions, rest for 30 to 60 seconds, and repeat one to two more times. To make it even harder, raise your elbows off the floor as you curl up. And for an even greater challenge, start by contacting your abs, and then curl up against that force.
McGILL SITUP
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HEALTH
BY KAREN GILES-SMITH
Focus on fitness
Fitness matters more than body weight, size or shape
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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
Rather than obsessing about body weight, shift the focus to: • Accepting your body as it is and appreciating your body for all it does for you • Taking care of yourself to promote health and well-being • Living an active lifestyle doing the things you enjoy • Making conscious food choices: Focusing on diet quality • Eating mindfully: Connecting with and honoring your feelings of hunger and fullness
heavier, and others fall somewhere in between. If you could review their medical records, you would find that some are healthy and some are unhealthy—in all weight and fatness categories. Weight status does not necessarily correspond to health status. Here’s what the science says: Obesity is linked to increased risk for many diseases, such as type 2 diabetes, but scientists don’t know if obesity causes this increased risk. Other factors
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such as fitness, activity and nutrient intake may be the disease-drivers. Neither body mass index (BMI) nor amount of body fat predicts susceptibility to death. Most population-based studies show that people who are overweight or moderately obese live as long as those with “normal” BMIs—or even longer. Contrary to popular belief, a person’s weight does not determine their health. Even so, weight loss and weighing less is usually seen as desirable and “healthy” in our society. However, a focus on weight and weight loss can cause harm: Most studies show that when obese people lose weight, their risk of death increases, even when weight loss is intentional. A focus on body weight contributes to a negative body image, food preoccupation, weight cycling (which
can lead to health problems such as increased cholesterol, blood pressure and inflammation), reduced self-esteem, 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.
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ometimes good things come to an end. Sometimes mediocre, average, everyday things come to an end. Either way, we are often left wondering what we are supposed to do next. Now what? When that something is over, the “overness” leaves a bittersweet feeling inside. We question if it was our entire identity. We become enamored at all the years we spent on or in something. The grocery store is no longer. How many cans of vegetables that we bought from that shelf, in aisle 4, plagues our mind. Will the new grocery store, that we feel forced to go to now, have our brand? The career that we drove ourselves to, day in and day out, for 25 years ends in a word called retirement. The word retirement is supposed to be exciting. What isn’t shared are the feelings Chrysalis ad.pdf 10/25/19 left when the shock or party1 is over. We
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always ask each other the length of time as if the quantity amplifies the disorientation. We want to measure our pain, shock, confusion, or excitement as if that will help or justify the newfound situation. This doesn’t change the fact that we are still left with a level of disillusion and disorientation. What do you do with the empty room that your child no longer inhabits? What do you do with “every day is a Saturday”? What do you do with a surgery that leaves you unable to play the instrument that you so dearly love? We are mammals. We are notorious for adaptability. Abundance surrounds us. An abundance of opportunities is there for the taking. It reminds me of the slew of casino cords that I have. My husband and I like to travel. If there is a casino, we aren’t ashamed. We will go and throw a couple of twenties down the machines for fun. Especially, if the casino offers new member incentives and we can pick a new colored cord for the new card that will dangle down our neck for the two hours that we may spend there. We laugh because at home these cords will get all tangled up in a drawer and we have no idea what state they were from. We laugh because we will never go
back there again. Yet, we hang onto them. Not particularly for a souvenir, but is it that stupid “just in case” mentality? To be honest, I don’t even really know. I think it is the feeling of all the choices, the proof of adventure, or possibly the proof of the journey. It represents the measurement that mammals seem to seek. Squirrels collecting their nuts. Dogs and their little addictions. We all like to visually see what we have as if it shows worth, or is it the age-old “safety in numbers” mentality? Abundance is the better thought to hang on to. Not in the sense of how many physical items that we have but how many opportunities there are for us in this life. Literally, when one door closes, two shall open for you. The more you focus on the abundance in your life the more that you will feel safe. Safety in numbers. Our numbers are abundant, you can count on that! Choose to change the focus of an ending and look at it as opening two more doors. You may need to be in the waiting room for a short bit before going into the next door but that is just fine. Enjoy the music. Read a book. Reflect on all the skills that you have acquired in previous years. Experience is great.
Experience can never be taken from you. Experience sets you apart from the other squirrels. We can collect the awards over the years, the colored cords, the pictures, all that STUFF, but it is the experience that truly builds the integrity. Integrity is where our passion lies, our identity, our truth. This IS our abundance. When one door closes, twice more the doors open because our experience brings us opportunities in ways that we thought weren’t even possible. Closed doors do not truly exist when you focus on all the gifts that our experiences have given us. Amplify the light on the experience and watch it grow in abundance.
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
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SKIN
How to treat minor cuts Taking care of your cut can lead to faster healing
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uts from a sharp knife or a piece of glass are very common. They often occur while people are preparing food, washing dishes or even crafting. All it takes is a slip of the knife or a dish breaking, and suddenly there’s blood. However, while these types of cuts are startling, most can be safety treated at home, according to dermatologists from the American Academy of Dermatology. “The most important thing to do is to gently wash the cut to prevent an infection,” said board-certified dermatologist Laura K. Ferris, MD, PhD, FAAD, an associate professor of dermatology at the University of Pittsburgh Medical Center. “Beyond that, most minor cuts and scrapes stop bleeding and heal quickly with a few simple steps.” To treat a minor cut, Dr. Ferris recommends the following tips: • Wash your hands with soap and water. • Wash the cut to prevent infection. Use cool or lukewarm water and a mild soap or cleanser
• • • • •
to gently remove dirt or debris. Stop the bleeding. Apply pressure to the cut using a clean washcloth or gauze. Maintain pressure for one to two minutes or until the bleeding stops. Apply petroleum jelly. This will help keep the wound moist for faster healing. Make sure you apply it continuously until the cut heals. To help prevent the spread of dirt and bacteria, consider using petroleum jelly from a tube instead of a jar. Do not apply topical antibiotics. Cover the cut with a sterile band aid. This will help protect the cut and prevent it from reopening. Change the bandage daily, and keep the cut covered until it heals. Consider taking over-the-counter pain medication. Acetaminophen can help relieve painful cuts. Make sure your tetanus vacci- nation is up to date if your cut is from a dirty or rusty object. If you aren’t sure, contact your doctor.
“Most minor cuts heal in one week or less; however, if your cut is longer than three-fourths of an inch, more than a quarter inch deep, or won’t stop bleeding, seek immediate medical attention,” said Dr. Ferris. “As your cut heals, if you notice any signs of an infection, such as pus or increased redness, swelling or pain, call your primary care doctor or a board-certified dermatologist.” For more information, contact the AAD at (888) 462-DERM (3376) or aad.org. Follow the AAD on Facebook (American Academy of Dermatology), Twitter (@AADskin), or YouTube (AcademyofDermatology).
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MIND
Hope for the mind and body Neurofeedback can help
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leepless nights, anxious turmoil, lack of focus, ongoing head or body pain, un-harnessed behaviors, storming rage, relentless nightmares…and no answers, no relief, or a pharmaceutical offering that seems to create an alternative array of problems. One can feel hopeless, and as if they have fallen through the cracks in a medical system that seems to have limited time, labels and solutions for symptoms that can be very life-limiting. Fortunately, there are other options. Neurofeedback is a modality that can help a variety of cognitive, emotional and physical symptoms by settling the nervous system. The Mayo Clinic gives Biofeedback/Neurofeedback a “Green Light” in its 2010 “Guide to Alternative Medicine” meaning that it is safe for people to use, and has proven effective in studies. But what is Neurofeedback? Neurofeedback is a form of Biofeedback. Biofeedback uses devices to measure body systems we don’t normally think about, like skin temperature, heart rate, or muscle tension. The
devices “feed back” information to us about these body systems, allowing us to learn how to regulate them better, to reduce symptoms. Neurofeedback monitors information about the brain, helping clients to learn and maintain healthier combinations of brainwaves. Neurofeedback measures and maps several different electrical frequencies in the brain, and at locations all over the scalp. For example, Theta waves, which contribute to states of creativity, empathy and intuition, can also contribute to one being tuned-out, unfocused and unmotivated, in excess. These slower brain waves are often seen in abundance with attention-related disorders. Repeated Neurofeedback sessions can help a person to naturally learn to create a better balance of slow waves to fast waves. Interestingly, creativity and empathy and other Theta-related attributes remain in-tact, even as we train excess Theta into more normative levels. Abundances of high-frequency brainwaves can create anxiousness, “busy brain,” sleeplessness, anger
and ruminating. Learning to naturally decrease those frequencies, guided by Neurofeedback, can help to calm the mind and body. Stress and agitation can contribute to a myriad of other symptoms and conditions, and can have long-term effects on the brain and body. It is exciting that the brain is plastic – flexible – enough to be trained to be less reactive and to learn calmer and more productive states. Just like other therapies, Neurofeedback is not the magic bullet for everyone, and other work-ups may be prudent, but it can offer hope to some, where other methods have failed. 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.
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HEALTH
BY LISA MARIE CONKLIN
Backed by science 8 proven methods to lose weight. Try them!
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ummer is over and we are moving back inside, with holidays in the near future. Here’s how to manage your weight without limiting the fun.
Use your teeth more Insert food. Chew a few times. Gulp food down. Repeat. This routine isn’t doing anything for your fullness level. According to the American Journal of Clinical Nutrition, people who chew each mouthful for 40 times ate 12 percent less food than those who chewed just 15 times. Chew more and you’ll eat less. It really can be that simple. Eat freely! For eight hours that is. Intermittent fasting is so popular because it works. The plan is fairly simple. You choose the 8 hrs in which you will eat, say 10 am 6 pm and eat freely. No calorie counting or specific diet. But the remaining 16 hours you fast. A pilot study published in Nutrition and Healthy Aging revealed intermittent fasters ate 350 fewer calories, lost about 3 percent of their body weight and lowered their systolic blood pressure. Fast two days a week Another fasting option is the 5:2 diet where you eat normally five days a week and two of the other days are limited to 500-600 calories. Research published in Nutrition Journal showed following the plan for about three months resulted in a weight loss of about 11 pounds and a fat mass reduction of 7.7 pounds without losing muscle mass. Keep your eye on the clock One more thing about fasting: Researchers from the University of Alabama revealed you can amp up your weight loss by eating the majority of your calories earlier in the day. So yes, skipping meals early in the day and binging all night doesn’t cut it. It’s like the old saying goes, “Eat like a king in the morning, a prince at noon and a pauper at night.” Eat the bread It’s so hard to resist a hearty chunk of freshly baked bread before the main course but if you put off taking a bite until after you eat your veggies and
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protein, it could pay off. A report in Diabetes Care says that when you eat a carb first, your blood sugar rises and increases the production of insulin but if you reverse the order and eat the bread last it has a significant impact on blood sugar levels and suppresses ghrelin, that sneaky hormone that tells your body to eat. Bust binge eating If you’re prone to regular binge eating, train yourself to be a mindful eater. It will be your best defense against future bingefests. According to the Journal of Health Psychology, people that practice mindful eating made more conscious food choices and developed an awareness of true hunger and fullness signals. Start practicing today by eating with no distractions (put away your phone), chew food thoroughly and take notice of the colors, smells and textures of the food (the avocado is a lovely shade of green and so creamy), and when you start to feel full, stop
eating and drink some water. Keep what you have Muscle that is. Weight loss often comes with two unpleasant side effects, slower metabolism and muscle loss. A study published in Obesity showed that resistance training, while you are cutting calories, helps keep you toned while burning fat. Aim for three days a week for 30 minutes. Stop dieting Diets can be a jump start to help you get on the track but if you focus on dieting day after day, chances are you’ll eventually gain the weight back, according to Frontiers in Psychology, an academic review. And you know it’s true. You lose the weight and then something happens— an illness or a personal crisis—and the weight creeps back up. Focus on being healthier, happier and active instead of counting calories. Adopting healthy lifestyle changes are the real secrets to keeping the weight off!
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