Healthy & Fit Magazine May 2011

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

Healthy solutions. Fit results. A better you. www.healthyandfitmagazine.com

DIET DELIGHT!

Take a look at some power-packed nutrition advice that may help shed the pounds this spring.

13 Healthy grilling ideas 23 Container gardening 27 Sweet potato info

READY TO RACE? Spring races are ready to roll!

SHE WANTS YOU TO RUN Michelle Phillipich assists many area races with organization and fund-raising.

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May 2011

HAMMER TIME

Outdoor functional training time

FOREST BATHS

Relax in the splendor of the woods

PADDLE POWER

Get outdoors with stand up paddling

FAB FIVE FIBER Best fiber-packed food to eat

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made.

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MAY

MAY 2011 VOLUME 7: NO. 2

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It’s hammer time!

Pound out a great workout and experience an outdoor metabolic blast!

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11

21

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PUBLISHER’S PERSPECTIVE 7 FIT FEATURES 9 SUCCESS! 11 COVER PHOTO BY ERICA SPENCER

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MAY 2011

A spell for children’s health

What one dentist would eliminate from a child’s diet to keep teeth healthy.

Backyard BBQ makeover

Enhance your grilling, and your health, with this smart food substitutions.

Working with a trainer

How and why a trainer might be perfect for you and your fitness.

Stressed? Try forest bathing

A walk in a natural environment is what the doctor ordered.

Stand up paddleboarding (SUP)

Learning SUP is easy: Add calm water and minimal gear and you’re off!

Fresh veggies and herbs

Grow your own with container gardening!

24 26 27 30

Neurofeedback and headaches The LENS treatment may alleviate migraines.

Help the body heal itself

CranioSacral Therapy promotes well being.

A simple side dish

Roasted sweet potatoes with wild rice.

Try it, you’ll like it!

Are you getting enough?

Fiber, that is.

ON THE COVER: Michelle Phillipich

Michelle Phillipich, 35, of Haslett, makes fitness a priority. The mother of two runs, bikes, plays volleyball and even football to make sure she is fit. She avoids fast food and puts a priority on her health. Earlier this year she founded Avail Solutions, an event planning company with a focus on directing road races. www.healthyandfitmagazine.com • Healthy & Fit

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PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

KISSCO PUBLISHING, LLC 312 NORTH St., STE. B • MASON • MI • 48854

What’s your excuse?

I have plenty ’m the king of excuses when it comes to avoiding exercising. I’m not proud of it, but I’ve become pretty adept to finding a problem with the minutia and planning that goes into finding time, and sticking with healthy habits.

The time of day? Tick, tock! No matter what time of the day it is, or whether I planned for the workout, I can find a problem. In the mornings I’m tired. In the afternoons there is never enough time to workout and shower to get back to the office. In the evenings, forget it — my two daughters have started softball. I have no time. We’re busy every night!

I’m a wizard at worrying—perhaps my greatest talent (I owe this to mom). I try to come up with as many different things I should be doing instead of working out. Is that fax going to come in? If I leave, you know, it might come in and we might lose a sale. A client that might call? Better wait by the phone. I’m always positive that if I go into the basement to workout my kids will need me upstairs. Better to stay on the couch, right?

And the weather? Please! Give this forecasting guru his due. I have three different weather apps on my iPhone and can find a reason why it might rain, be too hot, too cold or just darn too windy for a solid workout when in reality wind can actually be a great changeup for your body.

Those apps never lie. Well, not always. At least one of them will show me what I want to see.

I’m closing in on 40 this year (notice I said closing, I’ll be 39) and, of course, aging is nothing but perspective, but I’m starting to go through some interesting changes. I know, I know. What is ancient to my 11-year-old daughter, is very young to my 86-year-old grandmother, however, what I’ve realized as publisher of this magazine is that it’s never too late to change your thinking. I want to stop my slide. And, that it’s never going to be easier to start than right now.

If you want to change your lifestyle, do it. Change your eating habits, find a way to workout and most importantly, change your thinking.

There’s no halfway here, and that’s what I struggle with. I’m adept at making it through the week, for the most part, weekends, on the other hand, I struggle.

I talk to friends close to my age and we sound alike. Everyone struggles.

Everyone is quick to cheat, gives into temptation and destroys any healthy living momentum that is built up.

This all being said, I’ll never give up trying. I know eventually I’ll run out of excuses and start to make changes that will not only stick, but get me over that horrible hump that everyone hits. That hump is a tipping point where habits begin and pounds melt away. Getting there is tough, but I’ve been to that mountain top and it’s a fun ride down.

So let’s promise to stop coming up with excuses. Let’s put that talent to finding creative ways to workout, eat healthy and live healthy.

Except for the weather. I hate getting wet outside.

Enjoy the issue!

I

MAY 2011

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING EDITOR Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

CONTRIBUTING EDITOR Courtney Siekirk SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

517.244.1844 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

www.healthyandfitmagazine.com • Healthy & Fit

7

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Fit Features K I M BE RLY S N O O K

Kimberly Snook, 40, of Haslett, was inspired by others to take her fitness to the next level. An AIDS fundraising event motivated her to buy a bike for a 575-mile trip across Montana. The riders she met along the way fortified her motivation as they all faced the hilly mountains and challenging weather together. The following year, Snook surpassed her own expectations by riding from Amsterdam to Paris and then 500 miles across Iowa. “Riding 1,000 miles in one month is something I never would have thought I could do,” says Snook.

During the Iowa trip, she met an Ironman racer who encouraged her to pick up running. Although she had never run a race before, she tackled the Chicago Marathon. Due to her past history of dieting and an eating disorder, Snook knew healthy eating was important to her success, so she revamped her diet to accommodate her intense workouts. “When I started riding and running, I had to eat in order to do well during the next workout. Now I make sure I get in the calories I’m burning and I try to make healthy food choices.”

Healthier eating and exercise have changed Snook’s outlook on life. “I’m stronger, healthier and happier. I’m confident and feel good about myself. With an active lifestyle, I have more energy and less stress.” To date, Snook has completed four marathons, nine half marathons, three 25K runs, and six 500-mile bike rides. As a teacher, Snook hopes her lifestyle is an inspiration to her students and that she can serve as a role model for overcoming personal battles and challenges that seem impossible. She recommends setting goals and writing them down. “Tell others about your goals. This will increase the likelihood of following through with your plans while holding you accountable as well.” - written by Gina Wirth

AN G ELA BERRY “My 40th birthday is coming up in June and I’m not pleased about it,” says Angela Berry, working mom of two young girls in DeWitt. “I’ve spent the last 12 years telling people that I’m 28, so 40 is a big deal.

I decided that the only way I’m going to be happy about it is if I’m in the best shape of my life!” Berry went from working out sporadically to working out three times a week. “I recently rediscovered Jazzercise and love it—it’s like recess. Each class incorporates aerobics, weight training, floor work, and stretching so I know I’m getting a full-body workout every time. I’m also participating in a weight-loss challenge where I work. I completed the first round and lost 16 pounds, so I’ve signed up for the second round and I’m working toward losing another 15. As part of that, I’m using MyFitnessPals.com to count calories which helps me make better choices.” Berry says her workouts are paying off. “My arms and legs are slimmer and stronger, I sleep better and I have more energy. I’ve gone down a pant size, which is a huge motivator for me. I know not to expect instant results. Despite what some magazines at the checkout stand say, there’s no secret ingredient that will help you lose 15 pounds in four days! Keep at it and you’ll see results.”

JI M D AVEN P O RT A few years ago, Jim Davenport, 54, of Holt, was told by his doctor that he would have a heart attack in his 50s if he didn’t lose weight to control his high blood pressure and high cholesterol. “All my life I’ve been a heavy person, struggling with my weight,” says Davenport. “I had to stop to catch my breath when walking, playing with my kids or doing things around the house. After hearing what the doctor said and knowing my family history of heart problems, I was determined to make changes to my lifestyle.”

Davenport entered a hospital-sponsored weight loss program. He lost over 100 pounds in a year but then gained it all back plus more. “While dealing with my father’s death, I slipped into old eating patterns and stopped exercising,” he said. Then, Davenport’s wife asked him to join a Jazzercise class with her. “I thought my body wasn’t mobile or flexible, but each routine could be modified to meet my abilities. The instructor and participants put my fears at ease. The class has been a wonderful experience for me. I’ve recommitted to better eating habits and I’m once again living a healthier lifestyle. I have more energy, a better attitude and my clothes are fitting better. Going to Jazzercise with my wife keeps me motivated. The participants say I inspire them to keep faithfully attending. My advice to any size person is that it only takes little steps to achieve a healthier lifestyle. And it’s easier to have companions working with you, keeping each other accountable.”

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 244-1844 or e-mail tim@healthyandfitmagazine.com.

MAY 2011

www.healthyandfitmagazine.com • Healthy & Fit

9

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Success! by Karen Giles-Smith Sue Gillies

Two years ago, Sue Gillies was so heavy she could barely walk. Now she enjoys dance aerobics, walking 5Ks and riding bikes with her husband. She spoke with Healthy & Fit Magazine’s Karen Giles-Smith to share her journey to a healthier body.

Have you struggled with your weight for a while?

I’ve been overweight nearly all my life. I began to gain more weight as I approached puberty and again in my 20s and 40s. I tried everything to lose the weight but nothing worked. I’ve been diagnosed with polycystic ovarian syndrome—an unnamed condition back then.

Before!

After!

What led you to consider gastric bypass surgery?

About two years ago I looked at myself.

I was 42 years old and weighed 344 pounds. I had sleep apnea plus so much swelling and joint pain in my legs that I could barely walk. I wore a size 4XL. My BMI was 54. Having a BMI of 50 or higher is considered a critical health condition. As you can imagine, I was miserable. I was at the point where I considered using the motorized carts in stores. Then, it occurred to me: What would my life be like in my 60s and 70s if I couldn’t walk at age 42? I realized that I wouldn’t live to see 60 or 70 if I didn’t do something now. I contacted my doctor and obtained a referral for gastric bypass surgery.

What lifestyle changes are involved?

I had to quit smoking and follow all of the program guidelines from my surgeon. I had to stop eating highsugar foods. I had to start exercising. I began very slowly, because I had such pain in my joints. I didn’t do much cardio at first—I walked on the treadmill and did some light strength training with weights during my breaks at work. After a few months, I was able to increase the weights and repetitions.

What is your life like now?

I’ve lost 169 pounds. I no longer have sleep apnea and stopped using a CPAP (breathing therapy) machine. I can sing karaoke without running out of breath.

I no longer have to take the large amounts of anti-inflammatory medication I had to take in order to walk. Since losing weight, I’ve walked in several 5Ks. I can ride on a plane and MAY 2011

Before: 344 lbs.

After: 175 lbs.

Height: 5’6”

not use a seat belt extension. I no longer have to wear plus-sized clothes.

My husband told me he used to lie awake at night and watch me struggle to breathe as I slept, worried I would have a heart attack or a stroke and die.

Now we can walk, travel and ride bikes together instead.

I’ve always loved to dance, but hadn’t danced in years. Now I take Jazzercise and Zumba classes. I have just as much fun doing Jazzercise and Zumba as I used to when I danced at the clubs for hours. So, I feel very confident this is something I can stick with.

What keeps you from going back to your old eating and exercise habits?

I don’t take my new life for granted. I realize how lucky I am that I had the support of my husband, family, and friends. I’m able to cope with stress in

healthy ways now. The stories I’d always heard about the benefits of exercise are really true. An endorphin high isn’t a myth. It works.

What advice do you have for others?

Don’t expect perfection. In the past, I always struggled with eating and fitness programs because if I didn’t follow them perfectly, I’d just quit. Now, I’m living a lifestyle that is maintainable, not perfect. My goals are realistic.

I’ll never be a size 6 and that’s OK. I sometimes slip and eat sweets but I don’t beat myself up about it anymore.

I enjoy a glass of wine. It doesn’t have to be all or nothing. I still occasionally have the desire to smoke and party like a rock star as I had in the past, but the devastating consequences of doing so are just not worth it. I always remind myself that if I fall away from my program, I know my way home.

Do you know someone who is a Success! story? Send an e-mail

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success! www.healthyandfitmagazine.com • Healthy & Fit

11

Teeth

A magic spell for children’s health Wave the wand to eliminate fats and corn syrup. by Dr. Susan Maples

Q. A.

If, in the quest for children’s health, you could wave a magic wand and instantly reduce the intake of one “food” additive what would it be?

That’d be a tossup between high fructose corn syrup (HFCS) and hydrogenated fat so let me touch on both.

HFCS is a low cost, high volume solution to sweetening foods. In the past 30 years Americans’ consumption has increased more than 100 percent. It comes as no surprise considering HFCS is the sole caloric sweetener in soft drinks.

Many researchers believe HFCS has been a major contributor to our obesity epidemic, along with obesity related illnesses (type 2 diabetes, chronic inflammation, heart disease, and mineral depletion)—and dental cavities.

Here’s the danger. When we eat something containing old fashioned sugar (sucrose), our body glucose rises,

12

insulin is released, our cells are fed, and our body secrets the hormone leptin, signaling satisfaction. HFCS ( fructose) bypasses normal cell metabolism, entering the cell directly so it doesn’t stimulate insulin secretion or leptin production. The body gets no indication that it’s satisfied, which in turn leads to greater consumption of the foods and beverages that contain HFCS. It’s a viscous circle.

Hydrogenated fats are widely used because they are inexpensive, improve taste, and increase shelf life. Here’s some history: Saturated fatty acids (mostly animal fats) have long been recognized as unhealthy. Unsaturated fatty acids are less stable--they spoil faster. To increase stability and shelf-life, food manufacturers “hydrogenated” them. Hydrogenated and partially hydrogenated fats (containing trans-fatty acids) are difficult for the body to break down and impair the normal metabolism of healthy fats by hardening the cell membrane. The best

Healthy & Fit • www.healthyandfitmagazine.com

way to know if a food contains trans-fats is to read the label.

One of the most dramatic experiments we do with kids is “Gooey Hands” and you can do it at home. Have them rub a teaspoon of olive oil into their hands.

Then wash off the excess with warm soap and water. Notice the soft feeling of the skin, as the cells have absorbed the oil.

Now repeat the process with a teaspoon of solid shortening. They will notice the slimy feel, as the soap and water is repelled. It will not absorb into the cells and the excess will be more difficult to remove.

Switching to real peanut butter (just peanuts on the ingredient list) shifts an inherently poor food choice to an inherently good choice.

Now that’s magic!

Dr. Susan Maples is a Lansing area native and has practiced dentistry in Holt for 23 years.

She can be reached at 517.694.0353.

MAY 2011

Diet

A backyard BBQ makeover

Enhance your grilling powers with smart food choices. by Lindsey Toth he drizzly April weather has finally given way to the beautiful blossoms of May, and with their arrival comes the much anticipated Memorial Day holiday. Memorial Day tends to mark the kick-off of summer, and for many of us, the beginning of countless calorie-laden cookouts. Check out these easy swaps to bring your cookout from fat to fit.

meat can save 17,733 calories a year — that’s five pounds! Meat from grass-fed animals also contains two to four times more omega-3 fatty acids as grain-fed animals, which aid in heart health and cancer-risk reduction.

T

Traditional: Potato chips and dip Swap: Kale chips and hummus

Chips and dip may be the ultimate summer staple, but bikini calamity strikes when that hand-to-mouth motion becomes automatic. Next thing you know, you’ve downed half a bag of chips! The swap?

Try a batch of phytochemical-packed kale chips instead. Preheat oven to 350°F, remove stems from one kale bunch, cut

Traditional: S’mores Swap: Grilled fruit with yogurt

Kale chips.

into large pieces, and toss with one tablespoon of olive oil and sea salt. Bake for 15 minutes, or until crisp. Serve with hummus for a snack that’s not only low in calories, but also packs a powerhouse punch of lutein, vitamin C, iron, and beta-carotene.

Traditional: Regular grain-fed burgers Swap: Lean grass-fed burgers

Looking for a lighter way to satisfy your cookout sweet tooth? Try swapping the s’mores for grilled fruit. Use grilling skewers to spear peach, plum, and orange slices, sprinkle with cinnamon, and grill until tender. Serve with a dollop of Greek yogurt for a sweet ending that’s packed with vitamins A and C.

Nothing says summer fare like freshly grilled burgers, and this swap can equal some serious calorie savings and health benefits. Swapping grain-fed for grass-fed

Lindsey Toth, MS, RD, is a registered dietitian, professional speaker, and freelance writer.

Originally from Pinckney, MI, she currently lives in Boston. Visit her at www.LindseyToth.com.

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www.healthyandfitmagazine.com • Healthy & Fit

13

Fitness

Working with a trainer

How and why a trainer might be great for you. by Dr. Al LeBlanc have worked with several different personal trainers over a period of about 25 years, and I think my health and fitness are better because of this. Working with your own trainer requires a commitment of money and time. What can you hope to gain from working with a trainer, and how should you look for the trainer who will be the best fit for you?

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What is a trainer?

A personal trainer is a specialist in exercise program design who works with you to help you attain your fitness goals.

Many trainers also advise their clients about nutrition and generally function as a wellness coach.

The trainer should have appropriate education, and hold certifications from

respected accreditation agencies.

A trainer might be the owner or an employee of a fitness facility, or might work as a freelancer.

Why work with a trainer?

You might want to get an individualized fitness assessment, get help in setting realistic and reachable goals, or get your own customized exercise program. Local trainer Kim Carnes sees goal setting as one of the most important services a trainer can provide. If goals are unattainable, she says, clients tend to give up in frustration and may well end up doing no exercise at all.

Some people will hire a personal trainer to acquire regularity and discipline in their exercise program, and to gain inspiration in pursuing their own fitness. For them, the trainer is a combination disciplinarian and exemplar.

Others will use the trainer as an occasional consultant to answer some of the why and how questions that come up in their pursuit of fitness.

Local trainer Wendy Stoll feels that behavior or lifestyle change is the key to the success of many clients, especially those who wish to lose weight. In addition to the work that she does directly with clients, Stoll leads the Facebook group Exercise and Get Energized to provide tips and maintain contact with her clients between training sessions. Local trainer Justin Grinnell, co-owner of State of Fitness, also credits his facilityâ&#x20AC;&#x2122;s Facebook page with contributing to the motivation of his clients.

How to find a trainer One of the best ways to look for a personal trainer is to ask people you know. You might have a friend who

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already works with a personal trainer, or you could ask your doctor, a physical therapist, someone who teaches fitness classes, or the manager or owner of a fitness facility. You should read the articles and look at the ads in Healthy & Fit Magazine, and you can look for local fitness blogs and Facebook pages on the Internet. You can learn a lot about a trainer’s knowledge and orientation just by reading articles that trainer has written.

As you go about selecting your own personal trainer, remember that once the basic qualifications are met, the choice of a personal trainer becomes a simple matter of best fit between the trainer and the client.

The most basic qualifications are having an appropriate educational background, certification as a trainer from a respectable source, and

certification in CPR (Cardiopulmonary Resuscitation) and AED (Automated External Defibrillator).

You will need to do some research and use your judgment to evaluate this. I have worked with trainers who had advanced degrees in exercise science, and with some who have no college degree, or whose degree was in accounting or marketing.

On the whole I have preferred the ones who have not held a degree in exercise science, probably because their teaching methods and personalities happened to be well suited to me. But having a degree in exercise science is a nice plus for any trainer.

Checking certification Evaluating certification agencies is more difficult, because there are so many of them. It soon becomes a

matter of opinion, but my advice is to go on the Internet and find out what is required by an agency for certification as a personal trainer. They will all charge money to candidates, and this is reasonable because they are providing study guides, manuals, exams, an office staff, newsletters or magazines, a web site, and hopefully on site training for candidates and a practical exam administered at the on site training.

When doing a little Internet research recently, I was shocked to see that some agencies were offering personal trainer certification for nothing more than payment of a few hundred dollars, looking at printed training materials, and completing and mailing back an open book exam.

That did not impress me.

ALWAYS HERE FOR YOU

Continued on page 29

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MAY 2011

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15

The 2011 Healthy & Fit Expo Magazine

September 17, 2011 • Lansing Center • www.healthyfitexpo.com Expo hours: 10 a.m. to 4 p.m. Admission: FREE SPACE IS LIMITED AND RESERVED ON A FIRST COME BASIS

CALL 517.244.1844 FOR MORE INFO! About this FREE expo...

Now in its fifth year, the annual Healthy & Fit Magazine Expo returns to the Lansing Center from 10 a.m. to 4 p.m. September 17. It’s shaping up to be the largest, most well attended of them all!

This year we’ve decreased the amount of paperwork for vendors, increased the amount of advertising we’re dedicating to the event, and we are maximizing your investment by targeting Healthy & Fit Magazine’s extensive readership base as we direct readers to attend the event.

Look for the following in 2011:

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• More than 100 booths • More than 4,000 attendees • Interactive workout areas • Kids’ games • Our popular demonstration stage • The famous inflated Tiki-head rock wall • Exclusive product sales • Health food demonstrations • Live aerobic, cardio hip-hop and Zumba workouts • Capital City River Run registration • Sohn’s Kids Race during the expo!

• More giveaways • Cutting edge health and fitness information • Kayak demonstrations on the Grand River • Olympic-sanctioned weight lifting • Inflated obstacle course for all ages • An easier-than-ever registration process • And much, much more!

Best of all, everything is FREE for attendees. The public will seek out your services and products without having to pay an entrance fee.

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for more information or to download a vendor kit

The 2011 Floorplan Please note: Visit www.healthyfitexpo.com for an up-to-date floor plan, booth availability, and to download a 2011 expo kit.

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Health

Stressed? Take five in the forest

A walk in a natural environment is what the doctor ordered. by Karen Giles-Smith n Japan, forest bathing—a short stroll through an old-growth broadleaf forest—is an accepted technique for relaxation and stress-management.

Forest bathing has nothing to do with taking a dip in woodland waters, it’s all about being bathed in chemicals—airborne plant chemicals, that is.

When scientists tested the air in the Sierra Nevada Mountains, they found a blend of 120 different volatile organic compounds. Some are wood essential oils called phytoncides which are produced by plants for various reasons such as to repel plant-eating creatures and attract insects for pollination. The scientists discovered that specific phytoncides may boost immunity and have additional health effects. For example, certain phytoncides in Japanese cedar may lower blood pressure, and alpha-pinene from coniferous trees and

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borneol from herbs may reduce fatigue.

In addition to the advantages of breathing phytoncides, those who walk in the woods may benefit from the cooler temperatures, the filtered light, and the

higher concentration of oxygen.

“There’s quite a lot of evidence that suggests a range of benefits related to cardiovascular disease associated with being in nature such as stress reduction

Elite athletes benefit from working with a trainer. You will, too.

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Healthy & Fit • www.healthyandfitmagazine.com

Pat Hagen, Trainer • Bodies In Motion Personal Training 2112 Hamilton Road Okemos, MI 48864 (Located between Okemos Rd. & Marsh Rd.)

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and lower blood pressure and heart rates,” says Mardee Townsend, PhD, Associate Professor in Public Health at Deakin University in Australia.

Townsend helped conduct a review of over 50 years of research, “Healthy Parks, Healthy People” (2008), that showed contact with green environments may foster wellbeing by reducing stress, heart rate, muscle tension and blood pressure; improving outlook on life; boosting immunity; promoting healing; and enhancing productivity.

Townsend and colleagues believe that the health benefits stem from the positive psychological response to natural environments. Being in nature evokes feelings of pleasure and sustained attention—a state of “relaxed wakefulness”.

To further investigate the relationship between contact with nature, mental health and overall wellbeing, Townsend led a program called “Feel Blue, Touch Green” in 2008 in coordination with Forestry UK. People suffering from anxiety and depression were offered hands-on nature experiences such as bird watching, plant identification and nature walks. “There was an immediate

relaxation response,” says Townsend. “All participants reported that the activities positively influenced their thoughts and ability to manage stress and anxiety.”

One participant said being in nature is “calming” and another said it “provides a break in the fast pace of life” and “provides peace.” Townsend believes the results indicate that contact with nature offers immediate and important health benefits and she predicts that people will continue to have less stress and anxiety if they are able to experience nature on a regular basis.

Short bouts of moderate physical activity around trees and water are also beneficial for psychological health. A 2010 review of research by UK scientists published in Environmental Science and Technology found that mood and self-esteem improved dramatically after t just five minutes of activity in nature such as gardening, walking, cycling, boating, fishing, horseback riding and farming. The effect was enhanced when subjects were in nature with a view of a body of water such as a pond, lake or stream. The researchers concluded that nature provides an important health service.

Go outside and play!

Children spend only four to seven minutes each day in unstructured outdoor play, according to a 2010 report issued by the National Wildlife Federation (NWF). Too much time indoors may increase risk of obesity, diabetes, heart disease and depression.

To help families feel good and get fit, the NWF offers these tips for parents: Be a role model. Unplug from media and plug-in to nature. Join your kids for fun in the backyard, garden, park or on a nature trail.

Enlist friends and neighbors to create outdoor play groups.

Get creative. Whether building a fort from twigs, creating a fairy forest or pretending to be superheroes, playing outside inspires active imaginations.

Let kids be kids. Playing protects children’s emotional development. Lying in the grass watching clouds go by or playing tag to let off steam keeps joy at the forefront. Watch stress levels fall within minutes of being outside.

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MAY 2011

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19

Fit Features K I M H I T CH I N G H A M Growing up, Kim Hitchingham, 50, of DeWitt, was always overweight.

When she lost weight in college, she was determined to keep it off. “I joined Jazzercise which is a fun, motivating way to incorporate exercise into my lifestyle,” she says.

“I also became a Weight Watchers member which helped educate me on healthy lifestyle habits. I used to think food was either good or bad and restricted myself to very few food choices. I thought skipping meals would help maintain my weight. I discovered being too restrictive with food lowered my metabolism and set me up for self-defeating behaviors. Now I never skip a meal and try to eat a healthy snack about every three hours. Also, I have a personal goal to exercise 4-5 times a week. After 30 years, I still belong to Jazzercise and I love walking outside. When the weather doesn’t cooperate though, I walk on my treadmill. Eating healthfully and exercising are now an established way of life for me. I realize that I don’t have to eat healthfully all of the time, but I do my best to make good choices for myself as often as possible. Negative thinking is self-defeating for me and I work hard at replacing negative thoughts with positive ones. I also set personal goals that help motivate me to be confident and accept myself for who I am. If I don’t like the person I am, it’s hard to do good things for myself.”

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Healthy & Fit • www.healthyandfitmagazine.com

We SUP Do you?

Standup paddle boards, paddles and leashes!

Next Demo May 5 Noon to 7 p.m.

MSU Sailing Center

517-332-4000

trey@skis.com • summitonline.com

MAY 2011

Try This!

Stand up paddle (SUP) boarding

Learning SUP is easy: Add calm water and minimal gear. by Karen Giles-Smith ecause I love being on and around the water, I was interested to hear about another way to enjoy Michigan’s many beautiful lakes: stand up paddle boarding. “It’s fun and easy,” said Mark Beauman, a SUP enthusiast and teacher at Grand Ledge High School. An avid windsurfer, Beauman picked up SUP a few years ago, after his friend, Bob Pratt, introduced SUP to the windsurfers at Lake Lansing. Pratt was the first in the area to SUP and has taught dozens of people how to take their workouts to the water. Pratt and Beauman alternate between the two sports, depending on wind conditions. “I can be on the water all the time,” said Beauman. “When it’s windy, I windsurf; when the water is calm, I paddleboard.”

Beauman invited me to the SUP demo sponsored by Summit Sports last August at the MSU Sailing Center at Lake Lansing. Since I’m not athletically-inclined, I was skeptical. But I was willing, and Beauman assured me that I was able.

“You just need to have good balance,” he explained. “It’s a fast learning curve. It takes a few minutes to get the hang of it, but soon you’ll be tooling around like a pro.”

SUP is similar to rowing a surfboard while standing. In fact, SUP is an ancient form of surfing. Minimal equipment is required: a board (around $1,000 and up), a paddle (around $200 and up), and a personal flotation device or pfd (about $50-$100). Sandals or water socks can be worn, but for better balance and control, paddling barefoot is recommended.

Although SUP equipment rentals are available in Grand Haven, they’re not currently available in the Lansing area, so SUP demonstrations are the best way to test drive equipment and determine your affinity for the sport.

The day I attended the demo at Lake Lansing, the water was a bit choppy. Even so, after listening to a few minutes of instruction, I was able to stand up on the board easily, get my bearings, and make some progress. Although I felt a bit wobbly and it took a while to coordinate my paddling, I didn’t fall in. According to the instructors, the trick is to stand with knees slightly bent, put weight on the balls of the feet, paddle close to the board

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MAY 2011

Check it out!

To watch an excellent instructional video of SUP basics by John Denney on YouTube, visit http://www.youtube. com/watch?v=5-7rDavdJGs For more information about local demos, call Summit Sports in East Lansing at (517) 332-4000. For private or semi-private lessons, contact Bob Pratt at water-ratt@ comcast.net or Mark Beauman at beaumanm@mac.com.com.

using straight arms, and look ahead rather than down. With the headwind that day, I didn’t get very far, but with practice, I could see myself tooling around as Beauman predicted.

SUP enthusiasts tout two of the sport’s attributes in particular: the view and the workout. I rate both as good. Compared to kayaking, the view on the paddleboard was a bit more panoramic. I was told that one of the exciting things about SUP is the ability to see wildlife, such as turtles and muskrat, swimming below the water’s surface.

Haley Rohde, age 17, one of the demo participants, agreed. “Stand up paddle boarding gives you a different look at the

lake,” said Rohde, who looks forward to paddle boarding on Higgins Lake in the summer, “You can see the fish swimming below. And I feel more comfortable standing on the board than sitting in a cramped boat.”

After about 15 minutes of paddling, I could feel how the sport works core muscles. When I commented on the beginnings of muscle fatigue, Beauman said, “The soreness goes away after the third time or so.” And when I mentioned that I didn’t think I’d quite got the hang of it, he said, “It’s a lot like riding a bike. The first hour, you don’t think you’ll ever get it.

During the second hour, you don’t want to stop.”

www.healthyandfitmagazine.com • Healthy & Fit

21

Diet

Fresh veggies and herbs

Grow your own with container gardening! by Karen Giles-Smith successful garden yields more than local, fresh produce—it’s a source of pride and satisfaction. It’s also fertile ground for learning more about the plants themselves as well as cooking with fresh-grown ingredients. But growing produce can be daunting, especially for beginners and those without prime growing conditions.

Container gardening offers the perfect solution since several vegetables and herbs grow very well in pots and other containers.

Wouldn’t it be nice to step out your back door and grab fresh ingredients for your dinner? A snip, snip here and a snip, snip there and you’d have herbs to enliven your main dish and fresh spring greens and cherry tomatoes for your side salad. “Don’t be afraid to give it a try,” says Merry Strohmer, Registered Dietitian and Master Gardener who resides in Lansing. “It doesn’t take a lot of space and it’s very satisfying. You can grow enough food for your family. You don’t need a lot of plants, for example, you only need one or two tomato plants.”

Container gardening is even easier now that the horticulture industry has developed plants tailor-made for containers. “There are several varieties of vegetables designed for containers,” says Strohmer. “They don’t spread or get leggy. You can find compact and dwarf varieties of green peppers, hot peppers, cucumber, tomatoes, summer squash, lettuce and even carrots. Seed catalogs such as Burpee.com and ParkSeed.com have a special section for container gardening.”

If it’s your first time growing vegetables or herbs, Strohmer suggests choosing varieties that grow well in our area (zone 5) and starting with small plants instead of seeds. “The container should be 8-10 inches deep so the root system has room to grow and it should have a drain hole—otherwise the roots drown,” explains Strohmer. “The plants need plenty of sun and, in containers, they’re prone to drying out, so check their water needs often.”

Strohmer says growing your own vegetables and herbs has many benefits.

“You know where your food comes from and it’s available when you want it. It’s

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cost effective. And you can teach kids about gardening—that everything doesn’t come from the store. You can teach them about how things grow and develop, and about the responsibility of caring for living things. Plus, kids are more likely to eat food that they’ve helped grow. Kids will eat things raw that they wouldn’t eat normally.”

The appeal of home-grown vegetables isn’t just for kids. According to an online survey conducted by researchers from Texas A&M University and Texas State University, older adults who

Healthy & Fit • www.healthyandfitmagazine.com

garden are more likely to eat vegetables than non-gardeners. Let’s get growing!

Local Products and Advice • Van Atta’s in Haslett (visit their website for a class schedule) • Horrock’s in Lansing • Christians in Haslett and Williamston Online Resources • Burpee.com (there’s a gardening app for that)

MAY 2011

• American Horticultural Society: ahs.org • National Gardening Association: garden.org • MSU Extension, Consumer

Horticulture: migarden.msu.edu

Simple Steps for Success: Growing Veggies & Herbs in Containers Location • Place in a location that receives at least six hours of sunlight each day • Take into account shade from overhangs, buildings, trees and furniture Containers • Nearly any container will do as long as it has

adequate drainage.

• Drainage holes should be a quarter-inch in diameter, every two or three inches of the container’s base.

• Plastic is lighter and easier to move whereas clay and terracotta are heavier and concrete and iron are extremely heavy.

• Most solid-wall containers hold moisture well. Terra cotta loses moisture quickly. Hanging baskets with coconut coir sides or other natural siding will require watering several times a day.

• Choose containers to accommo date a certain

number of plants. Allow at least 8-12 inches of space for each plant.

Potting Mix • Potting mix is the best choice for healthiest plants.

Mix equal parts (by volume) of peat moss and perlite or purchase potting mixes, but avoid potting soil and field soil.

• Fill containers with potting mix and wet the mix with warm water before adding plants.

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Plants • Use smaller varieties so they can grow well in

containers. Look for dwarf plants or smaller height plants at maturity, for example, a plant that has a mature height of 36 inches or less.

• Vegetables well-suited for summer container

gardening: bush cucumber; eggplant; bell peppers; hot peppers; summer squash; grape, cherry and other smaller variety tomatoes such as bush or patio.

• Herbs well-suited for summer container gardening: parsley, sage, cilantro, thyme, rosemary and oregano.

Care and Maintenance: • Keep potting mix well-watered. Healthy, growing plants that are watered appropriately are less susceptible to disease and insects. ¨• As plants grow, they will need more water each day.

Toward the end of summer, plants may need to be watered twice daily.

• Fertilize following directions on fertilizer’s label. Most plants will benefit from regular fertilization.

MAY 2011

www.healthyandfitmagazine.com • Healthy & Fit

23

These can make it difficult to keep or even make c Not to mention the anxiety and pressure that some f transition to a New Year, often on the heels of a stres For more information, call toll-free: season. Enter Neurofeedback, which can help to dec improve focus and organization, and address a huge emotional, cognitive, and physical symptoms.

Neurofeedback is a form of Biofeedback, which us or visit instruments to help a person become aware of and l mfbhealth.com body Morse processes they normally wouldn’t give thought The LENS treatment may alleviate migraines. by Gretchen breathing, heart rate, or skin temperature, or in this c waves.

Neurofeedback is a non-medicinal, non-invas nutrients and helps the brain to regulate holding a cell phone to your head. The teacher in her 50s, better. A study was withto100 presence of the LENS signal helps “Dana”, suffered from where sensors are done applied the scalp, and specializ migraine patientsrecords using this process, excessive brainwave amplitudes to migraines for more than EEG equipment and provides real-time feedb and 90 percent experienced a become more normalized, and suppres30 years. She had individual. Some clients usereduction Neurofeedback for symp in their use symptoms after six sessions. practice or impro sion (or “bound-up” energy) to release. headaches three times a others it to deepen meditation Neurofeedback has helped some This can help the brain and nervous week, and they often mance. clients experience complete relief of lasted for two days at a time, despite the system to become more flexible, and If a client came in who had great difficulty with m their migraines, but, like any therapy, less reactive to internal and external arsenal of prescription medications she lot of are distractibility, show a predo there some whomaitbrain can’t map help. might It stressors. was taking.

Theta wave (unconscious/deep state) activity, and not depends on the underlying cause of the In Dana’s case, as the LENS process The frequency and intensity of her wave (thinking/focus) migraines, and whetheractivity. there areSensors other would then be was repeated over several sessions, her migraines, in addition to the effects of scalp in appropriate places,factors and the biological or environmental at equipment woul symptoms began to lift. Her migraines her medications, left her drained, sound play. and/or visual rewards to a person every time became gradually less intense and depressed, and with little resources left Neurofeedback continues to beless a very reduced from three headaches a week to cally for her job or family. produced more Beta and Theta. Similar pro exciting and progressive therapysleep that isor other issues. E only one or two a month.

Dana was looking for relief, and for addressing mood, trauma, offering hope to many, over a wide range As more time went by, she gradually decided to try the LENS (Low Energy more normalized brain patterns and symptom reduc of physical, emotional and and cognitive was able to stop two of her medications, become Neurofeedback System). The process permanent, a person can become less re symptoms. headaches are just and only use the third on a very began with a thorough interview that flexible, andMigraine more engaged in their world. one of the many applications for using sporadic basis. She also enjoyed better covered Dana’s history and symptoms, Whether you struggle with following through on y these types of Neurofeedback approachsleep, a significant increase in energy, and assessed various aspects of her resolutions, have trouble even getting started, Neu es. Call your or local Neurofeedback and much relief from depression and nervous system sensitivities. This may be of great help. As client put it, “Neurofeed practitioner to explore theone possibilities anxiety. She is enjoying life now, and is helped the clinician determine whether do it for you, it allows you to do it.” By making your b this alternative and innovative modality able to be active again at work and at she was a good candidate for the LENS, efficient and less-stressed, it frees up energy inside fo may offer for you. home. and also what settings to use.

Another option for headache sufferers more “you.” And that is one resolution worth keeping Next, a sensor was gently adhered to

health care.

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1-866-616-8450 Neurofeedback and headaches

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Dana’s head, which allowed brainwave activity to be recorded and analyzed by EEG equipment and special software.

The recording took only a few seconds, during which time a gentle signal was sent back to the site on the scalp.

This signal is similar to the signal used by cell phones, but is many, many times weaker than what you receive by 32 Healthy & Fit

is HEG Neurofeedback, or “Hemoencephalography.” In an HEG session, a small infrared camera is placed on the front of the client’s head. The camera is linked to software that gives sound and visual feedback as the client raises their forehead temperature. This can help increase blood flow in the frontal lobes, which increases the metabolism of brain • www.healthyandfitmagazine.com

GretchenMorse, Morse, DMA, NTCB is Board-Certified in Gretchen DMA, NTCB isand a Neurofeedback Trainer at Neurofeedback. For m works at Mid-Michigan Mid-Michigan Neurofeedback.

For Neurofeedback, call her at 517/290-4965, or visit more information on Neurofeedat www.mmneuro.com back, call her at 517/290-4965, visit her website at www.mmneuro. com , or become a fan of Mid-Michigan Neurofeedback on Facebook.

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Healthy & Fit • www.healthyandfitmagazine.com

MAY 2011

Fitness

It’s hammer time!

Pound out a great workout with this outdoor metabolic blast. by Justin Grinnell et’s get outdoors! Finally!

For the majority of the year, I am busy indoors at State of Fitness getting people in shape, but when the good weather arrives, we like to get our members some fresh air (or lack thereof with this workout) and take them out to our playground in the back of our facility.

It is a good change of pace for everyone, and it reminds us that we can use both the indoors and outdoors and get a great workout. Please make sure to be under the supervision of a fitness professional, and check with your physician before engaging in a workout regimen such as this one.

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2

WALKING OVERHEAD KETTLEBELL SWINGS

1

TIRE FLIPS

Perform 10 reps and on to the next station.

The concept and form is very simple, but the exercise is just plain hard work! We teach the squat and dead lift pattern, as this will be the precursor to understanding how to do the tire flip correctly.

Just make sure to sit down low in your seat, keep your chest up, spine straight, and have a firm grip underneath the tire. When you get the tire up to your chest you will use your legs and arms to press the tire up and flip it over. We usually partner people up, as a team always works better than an individual.

3

Sledge Hammer Chops

20 chops in each direction and move on to the next station

30 yards down and back, and you will be sending your conditioning and metabolism into overdrive!

Have you ever tried splitting wood for an hour? If you have, you will understand how taxing it really is. You can’t beat the chopping pattern for diagonal core strength and power. We have a few sizes of sledge hammers to accommodate our member’s strength, and we make sure that form is perfected. Just envision chopping some wood, keep your core tight, and let it rip!

The traditional kettlebell swing only goes up to your chest, but when we get outside, we like to jazz it up a little. Once you learn the proper technique of the swing, you can start to advance it, and make it more challenging and fun. Start by swinging the kettlebell above the head and have it pause slightly at the top. Take a step with each foot forward and repeat.

Justin Grinnell B.S., CSCS is is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columnns and vidoes on the Healthy & Fit Magazine Web site at healthyandfitmagazine.com. You can reach him at 517.708.8828 or mystateoffitness.com.

MAY 2011

4

ROPE JUMPING JACKS

30 Jumping Jacks. Repeat the circuit three times. Good luck!

The jumping jack has been a staple in fitness since the beginning of time. While they might have gone out of style, the undulation ropes are just starting to get hot! When you pair the classic jumping jack with an undulation rope, you have a metabolic blaster that is sure to tax your shoulders, arms, core, and cardio. Grip the rope at the ends with the tips pointing up, and perform big and fast jumping jacks. www.healthyandfitmagazine.com • Healthy & Fit

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Health

Helping the body heal itself

CranioSacral Therapy promotes well being. by Joanna Johnson ranioSacral Therapy is a light-touch therapy that releases tensions deeply held in the central nervous system so that your body can relax and self-correct. It is a full body treatment that helps you naturally free yourself from pain, stress and discomfort.

Anatomically speaking, it is a treatment of the CranioSacral System of the body which is comprised of the brain, spinal cord, the membranes that surround and protect the brain and spinal cord and the cerebrospinal fluid.

CranioSacral Therapy helps to remove chronic restrictions in the fascial system restoring fluid flow and promoting homeostasis in the body.

CranioSacral Therapy is relatively new when compared to some of the Eastern techniques that have histories dating back thousands of years.

Massage and Acupuncture come to mind.

It does have over a 25 year history steeped in dedicated research, studies,

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and positive patient outcomes.

Most people living in this area don’t know that the development of the manual techniques of CranioSacral Therapy began right here at Michigan State University’s College of Osteopathic Medicine.

During the mid-1970s, Dr. John E. Upledger (The founder of CranioSacral Therapy) was part of a research team that set out to prove that the cranial bones have movement in relationship to the rhythm generated by that flow of the cerebrospinal fluid as it is being pumped through the craniosacral system.

CranioSacral Therapy is founded on some very simple yet powerful principles: 1) The body is unit. In other words, the body is a whole.

2) Structure and Function are interrelated. What this says is that if your skeletal frame is off in some way it will significantly impact your ability to comfortably perform the tasks you need to perform, and conversely if you are

having difficulty with functioning, something is likely off kilter in your body be it your bones, muscles, fascia or nerves.

3) The body is self-healing. It is always trying to get better. Dr. Upledger and CranioSacral therapists believe enormously in the body’s own innate wisdom about healing itself. Dr. Upledger refers to this as “The Inner Physician.” It is that part of you that knows the answers, that knows intuitively what is needed in order to heal you.

CranioSacral Therapy is a wonderful complimentary therapy that improves your body’s ability to cope with stress, pain, illness and dysfunction. It is helpful for a variety of conditions.

Johanna Johnson, NCBTMB, specalizes in CranioSacral Therapy.

She can be reached at (517) 927-3723.

capitol bancorp Competitive Mile/5K

INTRODUCTION TO ROWING

Learn the basics of rowing in single person and multi-oared rowing shells. The program will familiarize beginners with the basics of rowing. After a land based introduction, instruction will be on the water with experienced coaches from LRC and MSU. All sessions will take place at the Ryden Boathouse in Grand River Park between Martin Luther King and Waverly Rd. on the Grand River. Participants must have reasonable swimming skills.

CLASSES

Mon. and Wed. 6 p.m to 8 p.m., and Sat. 9 a.m. to 12 p.m., June 4 to July 16. Participants will attend 2 sessions per week. Cost is $135. For more information: ltr@lansingrowingclub.org.

OPEN HOUSE

May 21 and May 28 9:30 — 11 a.m. (free & optional). Tour the boathouse, look over equipment and watch some experienced rowers. You may register in person at the open house.

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Healthy & Fit • www.healthyandfitmagazine.com

MAy 21, 2011 State Capitol Grounds Downtown Lansing

Competitive Mile 9:00 am Kids' Races 10:00 am 5K 10:15 am Playmakers Race Series Event Over $2,500 in Cash Prizes

www.cbc5k.com

MAY 2011

Recipe

A simple side dish

Health

Stave off Sarcopenia

Roasted sweet potatoes with wild rice. Delicious!

by Alex Curtis Age-related muscle loss can negatively affec the sweet potato skins his dish is extremely easy possible. by Karen Giles-Smith

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to make, but it is very delicious. I make it often for a quick lunch. Vegan, gluten-free, dairy-free, nut-free, soy-free, and, of course, sugar-free! It serves six. Enjoy!

Ingredients 4 medium-sized sweet potatoes 2 tablespoons olive oil 1/3 cup fresh rosemary, or 2 tablespoons dried 1/2 tsp salt 1/2 tsp black pepper 3/4 cup wild rice optional: spinach, lemon juice

I don’t really measure when I make this dish. I simply drizzle as much olive oil as I need, chop as many sweet potatoes I want, and sprinkle herbs to taste. However, measurements are provided.

Preheat oven to 450 degrees. Scrub

MAY 2011

until clean, and keep the skins on. The skin arcopenia just happens. How functionality and increased gives the potatoes a soon it happens and to what illnesses, it causes a signifi nice chewy edge when extent depends on a variety on the healthcare system,” roasted, not to mention of factors. The good news is Spalding, registered dietiti a good amount of that some of these factors certified specialist in geron healthy fiber. Chop into are within our control. nutrition. In the year 2000, bite-sized pieces, and in healthcare costs was dir Sarcopenia is a progressive, age-relatlay them in a single able to sarcopenia. ed loss of muscle mass. The condition is layer on a cookie sheet. associated with reduced strength, Drizzle olive oil on the How it happens functional impairment, falls, disability, potatoes and sprinkle Loss of muscle begins after loss of independence, and decreased the herbs. Lightly stir accelerates each decade. S quality of life in the elderly. Sarcopenia so they are evenly results when more muscle may also increase the risk of osteoporocoated. Bake for 40 the amount being built. Al sis since reduced muscle strength may minutes or until they multiple mixed.

Either serve plain or on top of afactors may incre impair the ability to perform the are slightly browned. sarcopenia, inadequate int bed of spinach drizzled with lemon weight-bearing exercise needed to keep In the meantime, cook the wild rice. and reduced physical activ juice.

In a large saucepan, boil 1 1/2 bones cups strong. contributors to muscle los As the population ages, sarcopenia is water. Add the rice, and turn down adults. expected heat to a simmer. Cover and cook for to become an increasingly Alex Curtis,is a blogger and cook important public health issue.

It’s about 30 minutes. For this dish, I like a healthy w who is living a sugar-free“Maintaining lifestyle. estimated the wild rice a bit crunchier than usual, that sarcopenia affects age istoimportant to mainta She is a 30 regular contributor and and not completely cooked. percent of people aged 60 years prevent Healthy & Fit Magazine.

Visit chronic illnesses, b older and of those When the rice and sweet potatoes aremore than 50 percent healthy weight, sarcopenia hspoonfulofsugarfree.wordpress.com 80 years. “Because the for onset done, toss them together untilover evenly says Spalding. “Muscle ma moreofgreat recipes. sarcopenia is associated with a loss of decrease and fat mass may

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www.healthyandfitmagazine.com • Healthy & Fit 27 28 Healthy & Fit • www.healthyandfitmagazine.com

Try this!

Corre barre

Tighten your core, feel the burn! by Courtney Siekirk ore barre is a high energy, low weight workout, fusing elements of Pilates, ballet and other general fitness concepts to get your heart pumping and body moving. The method uses the ballet barre, weights, bands and mats to sculpt, strengthen and stretch the entire body, using your own body weight as resistance.

The ballet barre, pronounced “bar”, is a handrail that is mounted to a wall, or supporting structure, traditionally used for ballet warm-up and strengthening exercises. The handrail is positioned at approximately waist-level and helps provide stability and balance while stretching, strengthening and toning muscles.

Dragging myself out of bed on a chilly winter morning to workout was painful, but definitely worth the sacrifice. At Anytime Fitness East Lansing, I immediately felt welcome and comfortable. The mats and equipment were already set-up for all class participants, just waiting for us to jump right into the routine. We

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began with a short warm-up to get our muscles loose and body heated. The entire workout is designed to keep you in the fat-burning zone, rotating strengthening sets with stretching exercises. We did a variety of sets focusing on arms, legs, and ultimately, core strength. As my muscles began to shake at the end of each set, I knew my body was working hard!

“Core barre is perfect for all ages and fitness levels,” said Trista Winegar, co-owner of Anytime Fitness East Lansing. “The combination of exercises helps create a sense of mind-body awareness many people just don’t have. If you can fit in three sessions per week, you will definitely begin to see results.”

Another great feature of core barre is the ability to accommodate for different fitness levels. While doing pliés at the ballet barre, we had the option of holding onto the barre with two hands, one hand, or using our own strength to stay balanced with hands above our heads.

Because you use your own bodyweight to complete the moves, all participants will get an excellent workout regardless of fitness level.

Trista Winegar, of Anytime Fitness East Lansing, demonstrates how to use the ballet barre.

Feel better with

CranioSacral Therapy Offering a comprehensive Pilates program for all levels!

ut abo e r ! o d m age 26 a e R np it o

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Good for April/May

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Healthy & Fit • www.healthyandfitmagazine.com

Johanna Johnson, NCBTMB Specializing in CranioSacral Therapy 1650 Kendale Blvd., Suite #100 East Lansing, MI 48823

517.927.3732 MAY 2011

Trainers (cont. from page 15) A trainer should offer proof of carrying professional liability insurance, and should have experience in the fitness field as a participant, teacher of fitness classes, and trainer. It helps a lot when the trainer’s appearance indicates that the trainer has taken good care of their own body. Extra qualifications would include special certifications, such as nutrition, weight management, seniors, arthritis, and so forth. Some trainers own their own facility, write and publish in the field of fitness, and hold positions of leadership in the field.

Making contact When you have narrowed down your search, you should contact the prospective trainer by phone or e-mail. Some will call back and offer you some of their time on the phone, while others may prefer to meet you in person at a coffee shop, gym, or your home. Trainers often offer a first in-person meeting free of charge, but you should ask about that.

Be careful if your trainer offers really big pricing packages. I have seen commercial gyms that offer a huge number of training hours for well over $1,000 paid in advance. This could actually be a good value if the gym doesn’t go out of business, if the trainer is good and the style of training fits you well, and if your own circumstances do not change.

But I would not sign up for a deal like that. The advantage of package pricing is the motivation it provides you to hang in there when you don’t really feel like exercising. Local trainer Pat Hagen offers discounts on small training packages and feels that many Al LeBlanc is a water-based personal trainer who works in the greater Lansing area and teaches classes in the Delta-Waverly Aquatics Program. Contact him at (517) 285-2215 or 6556454 or send e-mail to fitnessal@broadstripe.net.

It’s Only Across the Way, But it Will Feel Like Across The

World

This April, Creative Wellness is expanding our services and moving to a larger center. While we’re moving just across the parking lot, it will feel like you are entering a new world of wellness. A new place to seek complementary health care options from the same name you’ve trusted for decades.

Open 7 days a week, 6 nights a week. More services and more treatment rooms to better serve your better health at our new address, 2045 Abbot Road in East Lansing.

517-351-9240 creativewellness.net

MAY 2011

www.healthyandfitmagazine.com • Healthy & Fit

29

Diet

Are you getting enough?

Of fiber, that is. by Lisa Marie Metzler xperts suggest we take in 20-35 grams of fiber a day. With all the fiberadded products lining the shelves you’d think it would be easy to get the fiber you need, yet most Americans still only get about 14 grams a day. Let’s take a look at what fiber does, how you can easily get more and if all those fiberadded products are worth the hype.

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Fiber isn’t just for grandma’s Remember going to Grandma’s house and finding “weird” food like prunes and bran in a jar? Fiber is big in the nutritional world for a good reason and you don’t need to wait until you’re a grandparent to start eating more of it.

Fiber is not digestible but it protects the health of the intestinal tract by increasing stool bulk and decreasing the time it stays in your body so that the nasty effects of carcinogenic and microbial elements don’t hang around the intestinal wall.

Eating a diet rich in fiber can lower the LDL (“bad” cholesterol) levels, reduce risk of diabetes and may lower your chance of getting certain cancers, especially colon cancer.

For weight loss it’s a star player because foods high in fiber often require more chewing time and take longer to digest, making you feel fuller, longer.

More chewing time means you’re unable to eat a large number of calories in a short amount of time.

Think of it this way: How many empty calories are you consuming in a few short minutes eating potato chips versus the calories in the same time eating a fresh, crisp apple?

Fiber ice cream? For real?

Let’s start with the facts: The Institute of Medicine defines the three different types of fiber for us. Dietary fiber is fiber occurring naturally in plant foods.

Functional fiber is “added fiber”which may be added to foods or used as a supplement. Total fiber is the sum of Dietary and Functional fiber.

You can’t stroll down the grocery isle or watch TV without seeing a product that has added fiber.

Buy before you run out and buy a new 30

scoop for your fiber-added ice cream - wait! Not all fiber is created equal.

Often, the added fiber in these products is still loaded with fat and sugar. Plus, synthetic fibers don’t provide the same vitamins, minerals and other nutrients as whole fiber foods like fruits, veggies and whole grains. It’s processed and finely ground and can’t lower cholesterol the same way soluble fibers can.

Added fibers do seem to aid in decreased constipation issues but some also cause tummy troubles, like bloating and gas. So you’re trading one problem for another.

Read the labels. If it lists inulin, chicory or gums it may give you digestive troubles like pain, gas and bloating. Cellulose, is found in plant cell walls and a better choice.

It’s not that fiber-added products are “bad” but it’s healthier to get fiber from whole foods like whole grains, fruits, veggies, beans and nuts.

The Fab Five Fiber Choices*

FRUIT

Fiber Serving Raspberries/blackberries 8g 1 cup Pears

6g 1 medium Kiwi

5g 1 medium Apple 4g 1 medium Blueberries 4g 1 cup

VEGGIES Avocado Broccoli Spinach Carrots Sweet potatoes

14g 5g 4g 5g 4g

BEANS Navy Lentils Pinto beans Garbanzo Kidney beans

10g 1/2 cup 8g 1/2 cup 8g 1/2 cup 6g 1/2 cup 6g 1/2 cup

NUTS & SEEDS Flax seeds Almonds Sunflower seeds Peanuts Walnuts

8g 4g 2g 2g 2g

1 oz.

1 oz.

1 oz.

1 oz.

1 oz.

8g 6g 5g 4g

1 cup 1 cup 1 cup 1 cup

4g

1 cup

1 medium 1 cup 1 cup 1 cup 1 medium

Accessorize with fiber You don’t have to learn new recipes or buy special products to get real, wholesome fiber into your daily diet.

Take breakfast for example; a bowl of oatmeal tastes and looks more appetizing with slivered almonds or walnuts and chopped apples added. The kid’s PB&J becomes a PB&B. Whole-wheat (instead of white) bread, banana slices and crunchy peanut butter.

Turn a boring sandwich into a filling feast by switching to a whole-wheat pita pocket, adding hummus or black beans, spinach, sweet peppers and lean turkey and finish with a vinaigrette.

Fiber up your stir fry at supper with crunchy veggies like broccoli, bamboo shoots, sesame seeds, mango and edamame. Use brown rice or buckwheat noodles instead of white rice.

One word of caution before you amp up your fiber: Gradually add more grams each day and take in plenty of water.

If you go from fiber-poor to fiber-rich in one day your tummy may revolt, causing bloating or unwanted trips to the bathroom.

Visit Healthy & Fit Magazine on Facebook and let us know how you’ve discovered more ways to add fiber to your diet!

Healthy & Fit • www.healthyandfitmagazine.com

GRAINS Wheat Pearl barley Quinoa Oats Brown rice

*There may be foods higher in fiber than listed here. My top five are based on availability and fiber count.

MAY 2011

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Find Out How Rewarding Running Can Be!

If you complete six or more events in the 2011 Greater Lansing Playmakers Race Series, Playmakers will give you a free race series tee-shirt! Complete nine or more events and you will receive a free bread card good for one loaf a month (for 12 months) from Great Harvest Bread in Okemos! You can also accumulate points and more prizes based on your placement in these events. To learn more, go to Playmakers.com and download the Race Series Brochure today. Or, use the check list below to keep track of your events!

You can do this!

Sun. April 10 - MSUFCU Race for the Place 5K Sun. April 17 - Komen Mid-Michigan Race for the Cure 5K Fri. May 6 - Mason State Bank 5K Sat. May 21 - Capitol Bancorp mile (and 5K) Sat. June 25 - Maxâ&#x20AC;&#x2122;s Race 5K Sun. July 24 - Eleâ&#x20AC;&#x2122;s Place 5K for Grieving Children Sat. August 6 - Mint City 10-mile (and 5K) Sun. Sept. 11 - Kellie Sebrell DeWitt Trail Run 5K Sun. Sept. 18 - Capital City River Run Half Marathon Sun. Sept. 18 - Cooley Law Race for Education 5K Sun. Sept. 25 - Playmakers Autumn Classic 8K Sun. Oct. 2 - MSUFCU Dinosaur Dash 5K

Make sure to join us for the end-of-the-season Awards Banquet on Sunday, Oct. 9th, 2011 at 6:30pm at Playmakers!

Please return this check list to Playmakers by September 26th, 2011 to be eligable for your prizes!

Playmakers.com | 517-349-3803 | 2299 W. Grand River Ave. Okemos, MI 48864

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