April 2015 Healthy & Fit Magazine: Lansing Edition

READY TO RUN?Avoid injury and increase

performance with these moves

www.healthyandfitmagazine.comAPRIL 2015

Can’t sleep? It could be what you’re eating

Denise AustinHer running group is getting people into shape!

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

ALSO INSIDE:

HEALTH SECRETS

EATING HEALTHY AT HOME

Cooking your own foodis a smart choice!

Top tips to keep you healthy and feeling well

www.healthyandfitmagazine.com October 2011

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE F R E E

Healthy solutions. Fit results. A better you.

Are you in the

ZONE?Tips and secrets revealed bypeople living in the ‘blue zones’ 14

STAY SHARPKeep your mind active and fend off disease

WAIT A MINUTE! That’s all it takes for thismonth’s exercise ideas

KRISTA RIEDRied, 39, of Mason,loves to stay active!

Healthy & Fit

6060O V E R+ INSIDE: FIT OVER 60+

FEATURES REVEALED

PUMPKIN POWERA healthy look at the versatile pumpkin

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SNEEK PEAK INSIDE!

FIT TIPS There’s always enoughtime for a workout

it’s time for theGAMEPLANLEARN HOW YOU CAN TAKE PARTIN THIS EXCITING MOVEMENT

AT THE WORKPLACE

stop the sugarSNACK SMART

WINTER 2011 / $5.95

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The Official Magazine

of Get Healthy! Michigan

5 Wellness Centers

6 Dinner Talk!

7 Get Healthy! Day

8 Hit the trails!

9 Cooking tips/ideas

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CHECK OUT THE16-PAGE SAMPLEOF MICHIGAN’SNEWEST MAGAZINE p. 32

10 YEARS OF PUBLISHING: A LOOK BACK AT ALL OUR COVERS!

Event Development Tournament Planning Free ServicesCONTACT US TODAY!

From premier sports venues to great lodging, dining and shopping, Greater Lansing is the winning choice for your next sports event. Combine that with the support and partnership of the Greater Lansing

Sports Authority and you’ve got a gold medal event - everytime!

517-377-1411www.lansingsports.org

Let Us Host Your Event InGREATER LANSING!

NOW PLAYING!Check out these events currently

hosted in Greater Lansing!

Aim High Classic April 18-19, 2015 Aim High Sports

MI AAU Girls Basketball Tournament April 24-26, 2015 Aim High Sports

BRINE Early Bird Classic April 24-26, 2015 Hope Sports Complex

Dr. Meredith Heisey Dr. John Flood Dr. Jeremy Pascotto Dr. William Truluck

We know physicians play a key role in your family’s health and well-being.

Dedicated specialty practices, like HGB Orthopedics, reflect the perfect balance of compassion and competency in providing high-quality medical care you can always count on.

HGB’s orthopedic team offers expanded services and hours, and works with you to create an individualized care plan. Have your referring physician call (517) 543-7976 and learn why our high caliber physicians, along with trusted relationships and strong capabilities, bring us together in health. hgbhealth.com

in sports medicine, hands, joints and back pain.in sports medicine, hands, joints and back pain.

4 Healthy & Fit • www.healthyandfitmagazine.com APRIL 2015

APRILAPRIL 2015 VOLUME 11: NO 1

14Happy Anniversary!

Enjoy another look at our cov-ers from the last 10 years!

PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

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Healthy & FitMagazine

Eat healthy at homeCooking and eating at home can help you stay fit.29

National award winnerDart’s Pam Harb receives top honors for promoting worksite wellness. 8Why the grind?How to deal with bruxism (tooth grinding) or clenching.12Become more mobileTips to get you limber and loose.13Get outdoors!Capture an“Outdoor Fix” for your family.16

Want more healthy ideas and inspiration? Like us on Facebook! Follow us on Twitter!

Ready to run outdoors?Avoid injury and increase performance with these moves.18Peak performanceWhat it takes to be at the top of your game.19

Spine and musculoskeletal careMSU’s Osteopathic Manipulative Medicine is here to help.20Ten secrets to getting and staying fitThe first installment: Tips 10 through six.21Looking forward to spring?Chart your path, now, for healthy, sexy skin.22Our interview with Denise AustinDenise Austin shares fitness tips and details about her new plan.24

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Creating adaptive competenceStay healthy and age successfully.25

2005 2015

Get Slimmer, Healthier and Happier in 10 weeks.

Lose up to 25 pounds with Denise Austin’s 10 Week, 360° Plan, and do it all online.

Sign up today at DeniseAustin.com

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Four delicious recipes each day, customized for your diet and preferences.

And, Denise’s famous can-do attitude andmotivation to keep you energizedand on track!


PUBLISHERPERSPECTIVE

BY TIM [email protected]

Proud to be celebrating 10 years of publishing!

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.

’m proud of many things in my life, but nothing compares to what I feel right now, with this 10th anniversary issue of Healthy & Fit Magazine. 10 years! To think of what I was doing 10 years ago and the path that I’ve traveled since that time. I can’t imagine anywhere else I would want to be.

This publication—this business—started out as a dream. They say, if you find a passion, something you love to do, then you never work a day in your life. That isn’t necessarily true. You work. You work hard, and you sacrifice. The difference, I believe, is that your passion drives you. It allows you to be in control of your destiny. I like that. Being in business for yourself is no walk in the park. Your passion helps push you through roadblocks, pitfalls and those days when you ask yourself, why? Why am I doing this? I know why I’m doing this. I know what drives me. It’s my family. This magazine has given me the chance to watch my daughters grow into young women. When I started this magazine, they were two and five years old. Autumn is now a sophomore at Mason High School. Sage is doing outstanding work in sixth grade. I’ve attended every practice, game, parent meeting, Halloween parade and other event in which they participate. I’ve hosted parties, been a taxi driver for my kids, and their friends, for years. I’ve had the opportunity to memorize every Disney movie from the 2000s, learn all the songs and dances while putting this publication together. Sick days? No sweat. School needs a chaperone? Sign me up. And for that, I’m grateful. My wife, Amy, has supported me through these 10 years, acting at times as my accountant (man, was I bad at that in the beginning), my sounding board, my salesperson and even my delivery person. I love you, Amy. My cohort in crime needs mention too. My mom, Kathy, mans the phone and is the best salesperson I know. She’s honed her skills in the trenches. Selling ads for a niche publication is a real challenge, yet she makes it sound easy. I’m proud to be her son. We tackle monthly deadlines like a linebacker does a running back. We’re good together. The magazine would not be where it is today without her. Thanks, Mom. I love this business and this magazine. I love what I do, and that it affords me the opportunity to be a dad--the best dad I can be. I love being with my family. Thank you, from the bottom of my heart, for giving me this chance and supporting us through the years. Enjoy this issue!

A TITLE OF

KISSCO PUBLISHING, LLCPO BOX 26, MASON, MI 48854

PUBLISHER AND EDITOR Tim Kissman

ADVERTISING Kathy Kissman

CONTRIBUTORS

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information

GREATER LANSING/JACKSON

517.599.5169GREAT LAKES BAY REGION EDITION

989.295.0637

Gina Keilen, RDGina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.

Justin Grinnell B.S., CSCS Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

Lisa Marie MetzlerLisa Marie Metzler is a certified personal trainer and freelance writer.

Susan Maples, DDS, MSBASusan is a dentist in Holt. She is also a speaker, health educator and author. Her email: [email protected].

IKristin BerardKristin Berard is the editor of the Great Lakes Bay Region edition of Healthy & Fit Magazine.

Do You Have Any of the Following Conditions?

• Lower Back Pain • Muscle spasm or strains • Bulging lumbar discs • Numbness or soreness in your legs • Shooting hip or thigh pain

Having back and leg pain can bring life to a standstill.

You might not be able to play golf, work, or even sit in the car for a 30-minute drive. It’s al-most impossible for anyone around you to un-derstand how you feel. You can’t remember the last time you even had a restful night’s sleep.

You’ve got too many dreams left undone to let back pain slow you down. Too many special moments waiting to be experienced.

Life is too short to let painslow you down.

Pain is your body’s warning sign telling you something is wrong. Sure, you can numb the pain if you take enough Vicodin, Soma or some other pain pill.

But if you mask the pain, it can prevent your back from healing – maybe even damage it fur-ther.

Not to mention many of the pain medications available are quite addicting and can have dev-astating side effects.

Could This Be The SolutionTo Your Back Pain?

My name is Dr. Denise Rassel, co-owner of Rassel-Daigneault Family Chiropractic. Dr. Jean-Guy Daigneault and I have seen hundreds of people with back pain leave the office pain free. Because I’ve seen it with my own eyes, I strongly believe...

Back pain is NOT “just a part of life” and something

you have to live with.

Chiropractic has been around for over a hun-dred years, and has been used to help every-one from tiny babies to the elderly.

Even top sports stars and entertainers… like Tiger Woods, Emmit Smith, Tony Robbins, Joe Montana, Lance Armstrong, Gov. Arnold Schwarzenegger and Mel Gibson receive chi-ropractic care. These professional athletes have the money to hire any kind of doctor they want, yet they choose to have a chiropractor on their team.

Here’s what some of the top medical research-ers had to say about chiropractic…

“Manipulation [chiropractic adjustments], with or without exercise, improved symptoms more than medical care did after both 3 and 12 months.”– British Medical Journal

“Chiropractor’s manipulation of the spine was more helpful than any of the following: trac-tion, massage, biofeedback, acupuncture, injec-tion of steroids into the spine and back corsets, and ultrasound.” -- Stanley Bigos, MD, Profes-sor of Orthopedic Surgery

This means in just a matter of weeks you could be back on the golf course, enjoying your love life, or traveling again.

The Single Most Important Solution To Your Back Pain

It’s time for you to find out if chiropractic will be your sciatic and back pain solution. Until April 30, 2015 $49 will get you all the services we normally charge new patients $260 for!

Why would we practically give away our ser-vices? Because patients tell us too often…“I only wished I had found you sooner” This happens too often, we decided to do something about it and run this ad. Just call be-fore April 30, 2015 and here’s what you’ll get…

- An in-depth consultation about your health and well-being where we will listen…really listen…to the details of your case. - A complete neuromuscular and skeletal examination so we can find the problem.. - A full set of specialized x-rays to determine if posture or joint problems are contributing to your pain ... (NOTE: These would normally cost at least $200). - A special report you can take with you revealing what is happening inside you to cause the pain.

- We’ll also provide answers to your ques tions, like……the best nutritional supplements proven to help with joint problems.…which position, mattress, and pillow you should use for a good night’s rest.…the foods that can help you and which ones can make you worse.…how to exercise the right way so you aren’t making your pain worse.

Don’t Let Your Back Pain Get Worse

Call anytime between 9 a.m. and 6 p.m. Mon-day through Friday. Tell the receptionist you’d like to come in for the Back Pain Evaluation before April 30, 2015. Our office is called Ras-sel-Daigneault Family Chiropractic and you can find us across from FRANDOR next to Wen-dy’s at 537 N. Clippert, Lansing, or for your convenience at our Okemos location at 4650 Dobie Rd.

Phone: (517) 336-8880Sincerely, Dr. Denise Rassel & Dr. Jean-Guy Daigneault

The Truth About Back PainLife is too short to let pain slow you down

The Truth About Back Pain

Life is too short to let pain slow you down Do You Have Any of the Following Conditions?



You might not be able to play golf, work, or even sit in the car for a 30-minute drive. It’s almost impossible for anyone around you to understand how you feel. You can’t remember the last time you even had a restful night’s sleep.

!

You've got too many dreams left undone to let back pain slow you down. Too many special moments waiting to be experienced.

Life is too short to let pain slow you down.


But if you mask the pain, it can prevent your back from healing – maybe even damage it further.

Not to mention many of the pain medications available are quite addicting and can have devastating side effects.

Could This Be The Solution To Your Back Pain?

My name is Dr. Denise Rassel, co-owner of Rassel-Daigneault Family Chiropractic. Dr. Jean-Guy Daigneault and I have seen hundreds of people with back pain leave the office pain free. Because I've seen it with my own eyes, I strongly believe...

Back pain is NOT "just a part of life" and something you have to live with.

Chiropractic has been around for over a hundred years, and has been used to help everyone from tiny babies to the elderly.

Even top sports stars and entertainers… like Tiger Woods, Emmitt Smith, Tony Robbins, Joe Montana, Lance Armstrong, Gov. Arnold Schwarzenegger and Mel Gibson receive chiropractic care. These professional athletes have the money to hire any kind of doctor they want, yet they choose to have a chiropractor on their team.

Here’s what some of the top medical researchers had to say about chiropractic…


“Chiropractor’s manipulation of the spine was more helpful than any of the following: traction, massage, biofeedback, acupuncture, injection of steroids into the spine and back corsets, and ultrasound.” -- Stanley Bigos, MD, Professor of Orthopedic Surgery



It’s time for you to find out if chiropractic will be your sciatic and back pain solution. Until March 31st, $49 will get you all the services we normally charge new patients $260 for!

Why would we practically give away our services? Because patients tell us too often… “I only wished I had found you sooner”

This happens too often, we decided to do something about it and run this ad. Just call before March 30 and here’s what you’ll get…

-An in-depth consultation about your health and well-being where we will listen…really listen…to the details of your case.

- A complete neuromuscular and skeletal examination so we can find the problem.. -A full set of specialized x-rays to determine if posture or joint problems are contributing to your pain ... (NOTE: These would normally cost at least $200).

!- A special report that you can take with you revealing what is happening inside you to cause the pain.

- We’ll also provide answers to your questions, like… …the best nutritional supplements proven to help with joint problems. …which position, mattress, and pillow you should use for a good night's rest. …the foods that can help you and which ones can make you worse. …how to exercise the right way so you aren’t making your pain worse.

Don’t Let your Back Pain Get Worse

Call anytime between 9am and 6pm Monday through Friday. Tell the receptionist you’d like to come in for the Back Pain Evaluation before March 1, 2015

The Truth About Back Pain

Life is too short to let pain slow you down Do You Have Any of the Following Conditions?



You might not be able to play golf, work, or even sit in the car for a 30-minute drive. It’s almost impossible for anyone around you to understand how you feel. You can’t remember the last time you even had a restful night’s sleep.

!

You've got too many dreams left undone to let back pain slow you down. Too many special moments waiting to be experienced.

Life is too short to let pain slow you down.


But if you mask the pain, it can prevent your back from healing – maybe even damage it further.

Not to mention many of the pain medications available are quite addicting and can have devastating side effects.

Could This Be The Solution To Your Back Pain?

My name is Dr. Denise Rassel, co-owner of Rassel-Daigneault Family Chiropractic. Dr. Jean-Guy Daigneault and I have seen hundreds of people with back pain leave the office pain free. Because I've seen it with my own eyes, I strongly believe...

Back pain is NOT "just a part of life" and something you have to live with.

Chiropractic has been around for over a hundred years, and has been used to help everyone from tiny babies to the elderly.

Even top sports stars and entertainers… like Tiger Woods, Emmitt Smith, Tony Robbins, Joe Montana, Lance Armstrong, Gov. Arnold Schwarzenegger and Mel Gibson receive chiropractic care. These professional athletes have the money to hire any kind of doctor they want, yet they choose to have a chiropractor on their team.

Here’s what some of the top medical researchers had to say about chiropractic…


“Chiropractor’s manipulation of the spine was more helpful than any of the following: traction, massage, biofeedback, acupuncture, injection of steroids into the spine and back corsets, and ultrasound.” -- Stanley Bigos, MD, Professor of Orthopedic Surgery



It’s time for you to find out if chiropractic will be your sciatic and back pain solution. Until March 31st, $49 will get you all the services we normally charge new patients $260 for!

Why would we practically give away our services? Because patients tell us too often… “I only wished I had found you sooner”

This happens too often, we decided to do something about it and run this ad. Just call before March 30 and here’s what you’ll get…

-An in-depth consultation about your health and well-being where we will listen…really listen…to the details of your case.

- A complete neuromuscular and skeletal examination so we can find the problem.. -A full set of specialized x-rays to determine if posture or joint problems are contributing to your pain ... (NOTE: These would normally cost at least $200).

!- A special report that you can take with you revealing what is happening inside you to cause the pain.

- We’ll also provide answers to your questions, like… …the best nutritional supplements proven to help with joint problems. …which position, mattress, and pillow you should use for a good night's rest. …the foods that can help you and which ones can make you worse. …how to exercise the right way so you aren’t making your pain worse.

Don’t Let your Back Pain Get Worse

Call anytime between 9am and 6pm Monday through Friday. Tell the receptionist you’d like to come in for the Back Pain Evaluation before March 1, 2015


hen it comes to workplace wellness, Pam Harb, 58, of Okemos, knows her stuff. Harb is the corporate wellness man-

ager at Dart Container Company, in Mason, and was recently named as one of the WELCOA Top 10 Health Promo-tion Professionals DISH Hall of Fame recipients of 2014.

“If you want a successful worksite wellness program, [goals] are a must,” she said. “In every position I have held, CEO support is number one for a reason. If you don’t have support from the top down, your program will not grow and be successful. And you can’t do it alone. You need a wellness committee to help champion your messages. Taking the time to prepare a plan is key, otherwise you are just spinning your wheels.”

The Wellness Council of America (WELCOA) is a national not-for-profit organization influencing the face of workplace wellness in the U.S. WELCOA serves business leaders, workplace wellness practitioners, public health professionals and consultants of all kinds by creating resources that promote healthier lifestyles for all working Americans, among other functions.

Under Harb’s direction, Dart Contain-er has implemented several benchmarks such as a tobacco free campus, the organization of wellness teams, and health risk assessments. She has also helped implement a Track A Lap Program at the Dart Campus. Approxi-mately 47 percent of Dart employees have participated, improved their health and lost weight.

“We made it simple and easy,” she said. “It was something everyone could do. No special equipment was needed. They didn’t have to drive anywhere to do it. It wasn’t a race. They could walk as fast or slow as they wanted. We asked employ-ees to walk only one lap per day—on their own time—either on their break, before work or after work. Of course they ended up walking more, but we just wanted to get them out there to begin with.”

The 1/2-mile long Dart walking path runs the entire length of campus, around the new construction and Tribute Garden.

“They were all given stickers, and for every lap they walked, they put a sticker next to their name on a board posted in their break rooms,” she said. “So everyone could see who was walking and who wasn’t! This helped employees encourage their co-workers to get out and walk. Then we paid the top male and female who had the most laps .We paid everyone who walked, $1 per lap. Having the track really made a difference and took away many of the tired old excuses for not exercising. The employ-ees really enjoyed this program.”

Harb’s personal challenges have molded her attitude towards healthy living. In 1989, she was riding her bike to pick up her car in the repair shop when she was hit by a car. The accident caused closed-head injury that led to a crani-otomy to remove two subdural hemato-mas, which put her in a coma for two weeks. After a long rehab, where she had

to learn how to walk, talk and balance again, she was told she was never going to be the same.

“I said, just watch me!” she said. “I challenged the way they wanted to rehab me: I didn’t think they were pushing me hard enough. Your attitude is everything. Since you never know what is going to be thrown at you, you have to make the most of what has been given you. I was in excellent physical shape when the accident occurred, and that helped me rehab faster. My message is to take care of yourself now, be in the best physical shape you can be, so that you can depend on your body to pull you through when you need it!”

She definitely practices what she preaches at work, too. She currently walks her sheltie puppy, Sidney, for two to four miles every day around her neighborhood, and swims five days a week.

Dart’s Harb wins award National award recognizes worksite wellness programs. by Lisa DeStefano

W

Worksite Wellness

What is a Well Workplace?

A “Well Workplace” is an organization fully embracing its responsibility for maximizing the health and well-being of its employees. In a Well Workplace Award winning organization, it is evident that employee wellness is an essential part of the overall business strategy. Protecting and enhancing the health and well-being of each and every employee has become part of the very fabric of the organization--not something extraneous and peripheral to the core business functions.

REGISTER TODAY!

9.19.155.17.154.26.15

www.komenmichigan.org • 616.752.8262

REGISTER TODAY!

9.19.155.17.154.26.15

www.komenmichigan.org • 616.752.8262


Success!

Pam Rossman, 58, from Jackson, knew that she had to make positive life changes when she watched her sister die from ovarian cancer in 2012. With a few false starts, she discovered a healthy vegetar-ian lifestyle, along with a love for yoga. And almost as important, she discovered a profound support system of family and friends. Here’s her story:

Do you know someone who is a Success! story? Send an e-mail to Tim at [email protected]. Include your name, phone number and why you think your candidate is a Success!

What made you decide to live a healthy lifestyle? My sister passed away in 2012 from ovarian cancer. I was a caregiver for her the last year of her life. I realized, after she passed, that I needed to focus on my own health. I was too heavy. I was eating healthy, but consuming too many sweets. I was also not getting consistent quality ex-ercise. I needed to make some changes in my lifestyle so I decided to begin eating a vegetarian diet.

How did you like it? I was challenged by my 23-year-old nephew, who an-nounced that he was going vegetarian. I thought, if he can do it, so can I. His diet journey lasted one month, but I decided to continue. It took a while to get the hang of it, but I have made good progress. I also started practic-ing yoga on a regular basis. Yoga was an important discovery for me. That has helped me stay focused on the important things in my life and keep a positive outlook.

Did you lose your weight from the diet and yoga? I lost a few pounds eating vegetarian, but soon found out that veggie subs, veggie pizza, and pasta were not good options for attaining a healthy weight.

How did you lose the weight, then?With encouragement from Curves co-owner Anne, I decided to join the Curves Complete Program. The program helped me make healthy meal decisions and encouraged vigorous workout sessions, like walking 10,000 steps daily. I met weekly with Anne, and she gave me encouragement to stay on track. I have adapted to a healthier plant-based diet with the ad-dition of healthy fats and more protein. I also decided to include two servings of cold water fish weekly to meet my Omega-3 needs. Through this program I have lost 18 pounds, 4.3 percent of my body fat, as well as 23 inches overall.

How do you feel? I feel better than I have in 20 years. I am stronger and more confident in my physical capa-bilities. I am no longer totally tired out after a day of work. I have also not eaten any chocolate in 140 days, which is unbelievable for me! My goal is to continue to refine my diet and get more adventurous in cooking with grains and tofu. I am determined to continue my workouts and walking.

Any advice for others?My advice to others is to identify your goal and go for it with all you have to give. Seek out professionals to keep you on track with exercise and meal planning. Don’t let distractions or detractors keep you from reaching your goal. And most importantly, be at peace with your decision to make changes in your lifestyle.

Pam Rossman

Now!

Pam Rossman

Before: 162 lbs After: 133 lbsHeight: 5’6”

Before!

S.P.A.

Sports Performance Academy (13-19 yrs old)

$179 per month for 1 month auto renew membership

Includes UNLIMITED ACADEMY SESSIONS per month plus our All Access membership

PROGRAM HIGHLIGHTSSpeed: acceleration, deceleration, linear and lateral movement techniques, running mechanics, footwork.

Explosive Power: olympic lifting, plyometrics, medicine ball work, jumping and landing techniques.

Conditioning: game ready preparation for all athletes, overall improved cardiovascular function.

Flexibility: myofascial release (foam rolling), various forms of stretching, muscle activation. Injury Reduction: identify and correct muscle imbalances, balance and stabilization.

Nutrition Education: lessons, tips and advice.

Please see our website for more information

Better. faster. stronger.

2655 East Grand RiverEast Lansing, MI 48823

517.708.8828

mystateoffitness.com


S.P.A.

Sports Performance Academy (13-19 yrs old)

$179 per month for 1 month auto renew membership


PROGRAM HIGHLIGHTSSpeed: acceleration, deceleration, linear and lateral movement techniques, running mechanics, footwork.

Explosive Power: olympic lifting, plyometrics, medicine ball work, jumping and landing techniques.

Conditioning: game ready preparation for all athletes, overall improved cardiovascular function.

Flexibility: myofascial release (foam rolling), various forms of stretching, muscle activation. Injury Reduction: identify and correct muscle imbalances, balance and stabilization.

Nutrition Education: lessons, tips and advice.

Please see our website for more information

Better. faster. stronger.

2655 East Grand RiverEast Lansing, MI 48823

517.708.8828

mystateoffitness.com



Teeth

Why the grind?How to deal with bruxism (tooth grinding). by Dr. Susan Maples

ruxism is the clinical name for tooth grinding or clenching. Bruxing often happens while you sleep and if you don’t wake up with sore chewing muscles,

sensitive teeth or pressure in your jaw joint hinges (TMJs) you may not be aware that it’s happening. But, if your teeth are wearing down, cracking or breaking…you do it and you need help!

Most people think grinding is a result of stress emotions such as anxiety, anger or frustration. It is true that these can contribute, but there is more to the story. The body likes harmony and we tend to grind when we don’t have it.

For example:Occlusal (bite) Interferences: At

night the chewing muscles tend to pull the TMJ’s into their comfortable, home base position and the lower jaw hinges closed, hoping for a harmonious closure. If there are bumps in the road you’ll grind

them out….and then some.Obstructive Sleep Apnea

(OSA): When nighttime airway restrictions cause stress to the body many people grind their teeth.

Drug Reactions: Many medica-tions present bruxism as a side effect. The most common are antidepressants but may include everyday drugs such as caffeine, tobacco and alcohol.

Acid Reflux: Stomach acid that shoots up through the throat and airway causes irritation that can stimulate bruxism—especially at night.

Neurologic Origin: A small percentage grind during delta stage sleep and many of this subgroup tend to show other symptoms of obsessive compulsive disorder, nail biting or other nervous tics.

Age: Many, or dare we say most children grind teeth at some point or another, especially during the irritation of losing old and gaining new teeth.

Emotional Stress: This can

exacerbate these risk factors, as can having an aggressive, competitive or high-strung personality type.

Bruxism is one of three major dental diseases that can steal your teeth from you.

If you are a suspect, talk to your dentist about identifying the cause(s); they might uncover subtle risk factors for OSA, acid reflux, prescription side effects or bite interferences.

For treatment they might suggest equilibration or bite balancing to remove interferences, or a precision appliance for night wear to help reduce (not just protect) your stimulus to grind.

B

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author. Reach her at [email protected].

APRIL 2015 www.healthyandfitmagazine.com • Healthy & Fit 13

YMCA OF LANSING

FOr YOuth deveLOpMeNt®

FOr heALthY LIvINGFOr SOCIAL reSpONSIbILItY

jointheYnow.com

MOtIvAtIONthat’s why it’s my Y

regina - Y Member

s a personal trainer, the most common dysfunction I see in my clients is hip mobility limitation. Anyone, from the middle age worker to the teenage athlete, can

suffer from lack of hip mobility. Think of mobility in terms of an

iPhone software update. Apple sends you an internal update to improve your phone’s ability to do its job more effectively by reprogramming and vanquishing aspects you no longer find useful. Your cells are very similar to your iPhone update. Your cells are pro-grammed by you; when you start to move less, your cells reprogram your body to get rid of the aspects it no longer uses – in this case hip mobility.

Mobility is a tool to help achieve better position. I’ll share two of my favorite hip mobility lifesavers. These two drills will help to achieve better positions when performing movements

in both real world and gym settings. Benefits include increased blood flow to muscles, tissues, and joints and decreased lower back pain.

Active Spiderman StretchStart in a pushup position. Bring your

right foot to the outside of your right hand. Then start to push your right elbow into the inside of your right knee,

all the while keeping your right foot flat on the ground. Hold for five seconds and repeat eight times on each leg.

Quadruped RockingStart on all fours. Keeping your chest

up, chin aligned and your spine neutral, proceed to rock back and forth. Rock as far back as possible without sacrificing your spinal position to go lower. Continue to do 10 rocks and hold at the back position for five seconds.

Give these two drills a try, either at home or at the gym. To reprogram our bodies, mobility needs to become an everyday ritual – no days off.

Fitness

ABecome more mobileTips to get you limber and loose. by Jason Alleman

Jason Alleman, NASM, PES, is a personal trainer at the Oak Park YMCA. Reach him at (517) 827.9690 or visit ymcaoflansing.org.

januaryxyz.indd 1 12/18/14 8:16 AM

2005

2006

2007

2008

2009

10YEARS AND

COUNTING!Healthy & Fit Magazine celebrates

10 years of publishing. by Tim Kissman, publisher

2010

2011

To our readers, subscribers and advertisers, thank you! It’s been 10 years since the introduction of Healthy & Fit Magazine. Considering that this magazine started with a good idea, was nurtured and developed by a very small staff, launched from a home office in the corner of my basement and has now reached a 10 year anniversary with the debut of a second edition, we are grateful and humbled by our success. Healthy & Fit Maga-zine now reaches a national audience through subscriptions and a bus-tling web site, and has expanded our reach to the Great Lakes Bay Region through the second edition. We appreciate the tremendous support we’ve received from our community. It’s been an incredible ride, and frankly, we expect the next 10 years of growth and expansion to be even better! • As most readers know, our covers have been a source of pride because they often feature community neighbors, friends, family and co-workers. We assembled this collection of all the Healthy & Fit Magazine covers as a thank you to our cover models. • We’re excited to be part of the greater Lansing community, proud to feature local athletes and everyday success stories that serve to inspire and motivate others. And we acknowledge that all of this is accomplished by featuring stories about you — our read-ers. Publishing this magazine, like living a healthy lifestyle, is an every day challenge. We’re up to it, and we hope you are too, for the results are worth the hard, hard work. Let’s continue to do this, together!


ummer’s almost here! You remember your own childhood, and how often you played outside, had a makeshift tree fort, or a simple leaf collection, right? Are you thinking you’re too busy to foster that connection to nature in your own children?

Kids today spend seven hours more on academics and two hours less on sports and outdoor activities per week than they did 20 years ago. Yet we know that children who spend more time in “green spaces” have lower stress levels, more success in school, and fewer ADHD symptoms. Here are three easy ways to inspire that connection, help your family get more fresh air, and stay healthier in the process: Plant a garden (no matter how small)Besides getting fresh air and exercise, kids who garden eat more vegetables! To make it fun for everyone, choose easy, hardy crops, like radishes, cucumbers, and squash. Check http://theartofsim-ple.net/garden-with-your-kids for great ideas on inspiring children, with limited resources.

Promote outdoor play -- every dayThe National Wildlife Federation urges parents to establish an outdoor “green hour” for kids. Think about family picnics, bike rides or even just an evening walk. Post a daily checklist on your refrigerator and include weekend bonus activities like staying up later to look for specific constellations in a clear night sky. Find sky maps at http://www.kidsastronomy.com

Meet the crittersPlant bright flowers near your window to attract butterflies, and help kids make their own bird feeders with easy instructions found at http://happyhooligans.ca/32-homemade-bird-feeders. Keep binoculars handy and keep a journal of what types of bird families you’ve met.

The bottom line is that, in today’s fast-paced technology-based society, we have to put forth some effort if we’re going to inspire our kids to have to same connection to nature that many of us did. It doesn’t take much energy and the benefits are endless!

Cari Draft is a Private Personal Trainer and Nutritional Coach who makes “house calls,” and is also the owner and founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan, including the Lansing area. Learn more at EcoTrekFitness.com.

Fitness

S

Get outdoors! Capture an “Outdoor Fix” for your family. by Cari Draft

EcoTrekBars.com

®

Join us for outdoor group workoutsall over Michigan! schedules + locations:EcoTrekFitness.com

DELICIOUS(yet nutritionally dense!)

ALL FITNESS LEVELS WELCOME!

DAIRY FREE • VEGAN • 10g PROTEIN

PERFECT SNACKPOST-WORKOUT!

195calories

Find us at all WESCO gas stations and ALL Meijer locations

in the BREAKFAST FOODSaisle, as well as 100+ retailers

all over Michigan!

www.healthyandfitmagazine.comOctober 2011



Are you in the




KRISTA RIEDRied, 39, of Mason,

loves to stay active!

Healthy & Fit


FEATURES REVEALED


16

20

30

SNEEK PEAK INSIDE!


it’s time for theGAMEPLANLEARN HOW YOU CAN TAKE PART

IN THIS EXCITING MOVEMENT

AT THE WORKPLACE


WINTER 2011 / $5.95

P/

P/11

P/13The Official Magazine


5 Wellness Centers

6 Dinner Talk!

7 Get Healthy! Day

8 Hit the trails!


P/

P/

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P/

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www.healthyandfitmagazine.com

November 2011



Kitchen SafetyIs your kitchen making you sick? Here’s how to stay healthy 18WORK FITNESS

Five ways to stay in shape at work

I DID WHAT?!Stay active in ways you didn’t think of possible

GRACE PARKERDancing jazz and tap since

she was young has kept Parker, 23, of Charlotte,

healthy and fit!

13

WEAK CORE?Strengthen your core with some clever planks

Healthy & FitHealthy & Fit

15 30

ALSO INSIDE:

A HEALTHY & FITEXCLUSIVE


DECEMBER 2011

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


CRUSHCALORIES

GIFT GUIDEIdeas for the healthy and fit people in your life.

HANNAH BEACHUMBeachum, 29, of Royal

Oak is a vegetarian and avid runner.


ALSO INSIDE:

With shopping, smart snacks, tree decorating and much more! 30

15

RECIPES!Count your blessings not your calories! 20

CHILD NUTRITIONMyths busted! Parents don’t always know best. 26


JANUARY 2012



CLASS ACT

TRENDSAHEAD!2012 fitness trends revealed inside!

Former MSU basketball star DELvoN RoE stays healthyin pursuit of his new dreamRICH RECIPES!

Nutrients are key for these tasty treats

THE 2012 GYM GUIDE IS HERE!HoW To SET REACHABLE GoALS TRIAL CoUPoNS GALoRE! MILK FoR PoST WoRKoUT

SENIoR EXERCISEStay in shape and keep moving for longevity


FEBRUARY 2012



SNEAKYSABOTAGESix ways you could be ruining your New Year’s resolution

CAVEMAN CLUESCavemen may have had this diet thing figured out

THE 2012 RACE GUIDE INSIDE!WALKING FOR MEDITATION BEER AFTER A RACE? EASE INTO EATING

KIDS’ DRINKSWhat’s best for your children?The answer is surprising.

BRAIN FUNCTION Diet and exercise

contribute to brain health

Andrea GellerThis 27-year-old knows how to stay active

with a busy work schedule.




THINKPOSITIVEChange your thought patternsfor better health

FIX YOUR POSTURE Rounded shoulders begone with these exercises

IS IT ALZHEIMER’S?The difference between normal and serious mental loss

ROCK OUT!Improve your workouts

with the right tunes

Amy GrossA local dancer who stays

as active as she can!


O V E R INSIDE: FIT OVER 50FEATURES REVEALED

YOUR MIND MATTERS

www.healthyandfitmagazine.comMAY 2012



TOO YOUNGTO LIFT?When is it OK for young athletes to start strength training?

NIGHTY NIGHTIdeas on what to eat (or not) for better sleep.

DON’T LOOK DOWN!Making peace with the scale is easier than you might think.

GROCERY SHOPPINGTips for savvy

grocery shopping

Joel FoxGetting ready

for softball season.

Healthy & FitHealthy & FitSUMMER SPORTS

www.healthyandfitmagazine.comJUNE 2012



SLOWDOWN!Cultivate calm anytime and anywhere with these tips

BUDGET EATINGEating healthy is cheaper than you may think

TAKE IT OUTSIDEMix up your gym routine by changing your scenery

LEASH ON LIFEPound the pavement

with your pooch!

Megan PatrickA local chiropractor who

is living the lifestyle

CRAZY BUSY?

HEALTHY & FIT EXPO UPDATECAMINO ST. JAMES 8K/5K INFO • MAX’S RACE REGISTRATION ... AND MUCH MORE!

ALSO

INSIDE:

INFANT CHECKUPSParent dialogue with the dentist

is key to happy, healthy mouth

www.healthyandfitmagazine.comNOVEMBER 2012


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

ARE YOU READY? We are. And we’ll show you how to be ready for disasters.Check out these stories:

Ben BoudroHere’s one trainer who

will keep you fit.

• Survive the first 72 hrs.• Keep your stash ready!• A prepper’s food pantry• Ready-made food test• A tasty prepper recipe

EMERGENCY PREPAREDNESS

FITNESS TESTING Functional fitness can help improve a senior’s quality of life

MAKING CHOICES Here’s a list of what to eat and what to avoid

ALSO INSIDE:

EXPO RECAPLooking back at a great event:the Healthy & Fit Magazine Expo

www.healthyandfitmagazine.comJULY 2012



SIPS &SNACKSPack the best for your child’s practices and games

LOSING WEIGHTTips to make the process easier and more effective

SHAKE THE SALTSacrifice sodium , but save food’s flavor

WATER WATCHMake sure you havesafe drinking water

Monica Buhs A stay-at-home mom

who takes careof her health.

KIDS’ SPORTS

FAIR SHARECommunity supported

agriculture works

Healthy & FitHealthy & Fitwww.healthyandfitmagazine.com

OCTOBER 2012



Healthy & Fit

SCRAPTHE SCALEDon’t let the scale rule your world—there is a better way!

LOSING WEIGHTTips to make the process easier and more effective

40+ NUTRITION Outsmart Father Time with nutrition know-how

Brittney SanchezSimple activity and diet

keep her healthy.

WEIGHT LOSS TIPS

BEDTIME HELPTrouble sleeping? Try these tips to get better sleep

INSIDE: 8-WEEKS TO A 5K

An 8-week plan

to get you running

this fall!!

2012

www.healthyandfitmagazine.comAUGUST 2012



FROSH

15Life lessons to learn early on to avoid extra weight gain!

REGRETS?Put the past behind you;

It’s better for your health

TAKE NOTES! PRODUCE MYTHSExperts debunk some pesticide

and produce myths


TRY ROWING!It’s a workout that relaxes

and rejuvenates!

MAXIMIZE TIMEOptimize your training in less time with these tips

Kristin BowzerThree kids keep her busy

and extremely active

EXPOSEE YOU THERE!

SEPTEMBER 15!

PAGES. 16-17




THANKSA LOTSay it often this holiday season and watch your mood (and maybe health) improve

Paige SauerTalent and hard work

have taken her to the top.

HOLIDAY ALLERGIESHelp take on food allergies with these seasonal tips.

FOOD JOURNALSKeep track of what you eat to eat smarter.

ALSO INSIDE:

WORK STRESS Learn how to beat the workday blues and alleviate stress

CHECK OUT OUR

ANNUAL GIFT GUIDE

INSIDE!

www.healthyandfitmagazine.comJANUARY 2013



CHOOSEWISELY!What’s best for you? A trainer? A wellness coach? A health coach? Find out inside!

Cari DraftShe’s changing the way people think of fitness.

TOP TRENDS FOR 2013 Stay ahead of the curve

with this fun look ahead

ALZHEIMER’S UPDATEAdvances in detection

and treatment

ALSO INSIDE:

START 2013 RIGHT! There’s a healthy tip for every

day of the month

CHECK OUT OUR

ANNUAL GYM GUIDE

INSIDE!

FEBRUARY 2013


GREATABS!This workout will get you toned and strong!

Tiffany HeuhsShe’s a pro cheerleader and

local teacher who knows a healthy lifestyle.

KNOWING GUM DISEASETake our quiz

to see if you have it!

INTERMITTENTFASTING

Is this new diet trend right for you?

ALSO INSIDE:

BROKEN HEARTS Broken heart syndrom is for real; how to cope.

CHECK OUT OUR

ANNUAL RACE GUIDE

INSIDE!

SMELL THE ROSESLearn how to take pauses in your life

MARCH 2013


HIT THE WALL?

How to push through those workouts that need motivation

Alexandra KelseyAn aspiring model and actress

who leads a healthy lifestyle

WORK STRESSHere’s a solution

to a growing problem

ALSO INSIDE:

SPRING BREAK WORKOUTS

They don’t have to be fancy to work

CHECK OUT OUR

CYCLING GUIDE

INSIDE!

TEAMWORK TIMESet those personal feelings aside

for the greater good



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

UP!Primitive patterns to increase core strength and improve movement

Jamie WilberEnjoys the benefits

of disc golf

EASY LISTENINGWhy music affects

your mood

GRILLIN’ & CHILLIN’Smart options on the grill, and in the glass, this summer

ALSO INSIDE:

PLAYING THE WEIGHTING GAME

Where do those extra pounds come from?

SEE WHO IS FEATUREDIN THIS ISSUE!

FROM THEBOTTOM

UP!



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

KIDSGetting your kids outdoorsis an important part of healthy growth

Randy SundellNutrition is something

he does not take lightly

FOOD TRENDSCheck our ABC guide to this spring and summer

MEAT GUIDEIf you eat meat, here’s a breakdown of the best buys

ALSO INSIDE:

EXERCISEAND SLEEPNew study shows

exercise helps sleep


www.healthyandfitmagazine.comJUNE 2013



Grilling tips

Keep your grill healthy

and food tasting great

ALL IN THE FAMILY

Meet the Johnsons: They may be the area’s fittest family!

Kristen, Chris, Paula and Matt

Outdoor workout

While the sun is shining

take the gym work outside Home remedies

Summer problems cured

with household pantry

Also inside ...


AUGUST 2013


NO MOREBODYBASHING!Kids pay attention to how you act. Keep your home and attitude positive!

Shannon KifferMeet a mom on the go!

BODY BALANCEIs your body symmetrical? How to get back into shape

ALSO INSIDE:

INJURY ANDYOUNG ATHLETESTips on how to keep them from being hurt this season



IT’S OUR

100TH ISSUE!

ACID REFLUXTake the quiz to see if it’s eating at your teeth

www.healthyandfitmagazine.comSEPTEMBER 2013


FOCUS ON FITNESSKeeping track of your numbers will tell all

Kristy FordThis mother of two knows

how to stay in shape

MUSCLE MATTERS Weightlifting should be part of your fitness routine

ALSO INSIDE:

CHILDHOOD OBESITYEveryone’s problem; here’s how you can help.


GET UP!Get out of that chair and move around to stay healthy

Healthy & Fit ExpoMagazine

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

DEMOS KIDEVENTS OUR

EMCEE

www.healthyandfitmagazine.comOCTOBER 2013Healthy solutions. Fit results. A better you.

BUSY PARENTIf you have 15 minutes, we have a great workout for you

RoseAnn SumnerA packed schedule will not keep her from working out

TRANSFORM STRESS Our tips will help you deal with stress and stay healthy

ALSO INSIDE:

PROBING PROBIOTICSWhat it means to introduce

probiotics into your diet

CRAVING POPCORN?It’s one hull of a snack

?ARE YOU A

SPINNING CLASSIt’s not for the faint-hearted; but boy does it get the heart pumping

WISDOM TEETHThe reasoning behind

third molar extractions

DIETDISASTERS

BATTLING STRESS Tips on how to keep calm and beat stress

Cindy GaedertHealthy habits add up to a

healthy lifestyle for her

FOOD MARKETINGHow parents can battle persuasive food marketing

ALSO INSIDE:

FAMILY MEALS Get engaged with your family’s life through mealtime


Healthy & Fit

Four reasons why a diet can fail in the first week

HOLIDAYHEALTH

Keep calories at baywith these great apps

SPECIAL FEATURE: 2013 HEALTHY & FIT MAGAZINE RECAP

www.healthyandfitmagazine.comNOVEMBER 2013Healthy solutions. Fit results. A better you.

GIFTGUIDE

TRANS FATHow the proposed eliminationof trans fat will affect us all

Christina BossardetFound her healthy body

by leaving her comfort zone.

BLOWING SMOKEIs it smart to legalize pot, from a health standpoint?

ALSO INSIDE:

DECODING LABELSLearn how to read nutrition labels with our helpful guide


Healthy & Fit

Our annual list features unique items. Check it out!

PRESENTSFOR:

A HOME GYM !THE KITCHEN ! GRAND KIDS !

YOUR HEALTH !

www.healthyandfitmagazine.comDECEMBER 2013Healthy solutions. Fit results. A better you.

SUBSCRIBE TODAY TO RECEIVE JANUARY’S GYM GUIDE & FEBRUARY’S RACE GUIDE! DETAILS INSIDE!

healthyandfitmagazine.comJANUARY 2014


CHEER CHAMPSCarla and Laura Colbeck’s family business, Capital Cheer & Dance,

keeps kids active, healthy and learning life lessons.

DON’T LIKE GYMS?!That’s OK! Stay home and

take a look at our list of DVDsPOSITIVE CHANGESTips on how to make small lifeimprovement efforts add up

Gyro what?Gyrotonic training is bodywork that is fun and effective

THE 2014 GYM GUIDE IS HERE!SMOKING CESSATION! TRIAL COUPONS! RESOLUTION TIPS AND MORE!

ALSO INSIDE:

PUSHINGLIMITSLearn how to push yourself

beyond what you think is possible

DENTAL HEALTHCreate a wholesome food

environment for your child

EMOTIONAL EATINGLearn what triggers your unhealthy eating habits

TO THE CORE!Tough abdominal exercisesjust in time for spring break

INSIDE: THE 2014 RACE GUIDE!A list of the area’s duathlons • triathlons • 5Ks, 10Ks, half and full marathons!

ALSO INSIDE:

www.healthyandfitmagazine.comFEBRUARY 2014


Healthy & Fit

Amber WilderWeight training isher passion!

GIVING BACKCycling is the ultimate equalizer for wounded veterans

READY FOR SPRINGGet rid of the winter

blues once and for all

STRETCHING ITBefore you head outdoors

warm up those muscles!

KNEE PAIN?Advice on when to see a doctor for that nagging knee issue

INSIDE: THE 2014 RIDE GUIDE!If you own a bike, you’ll want to take a look at the list we have for you.

ALSO INSIDE:

www.healthyandfitmagazine.com MARCH 2014


Healthy & Fit

STAGE FRIGHT Gain more confidencewith these tips

Logan StarkThis war vet, 27, uses

cycling to help heal others

NO MOREEXCUSES!

Set a goal and get to it; we’ll show you how!

IRON ISSUESFeeling tired? Could be iron deficiency anemia

LOSING A PETHow to respond to others

when their pet dies

LIFT WEIGHTS FASTERKeep your workouts simple and move at a brisk pace!

ALSO INSIDE:

www.healthyandfitmagazine.comMAY 2014

Shannon HargraveShe’s a fitness coach who is passionate about her job!

IT’S NATIONAL SKIN CANCER AWARENESS MONTH!

READ OUR SPECIAL SERIES ABOUT SKIN CANCER ON PAGE 16!MORE TIPS ONLINE AT HealthyandFitMagazine.com

www.healthyandfitmagazine.comSEPTEMBER 2014

LOVE YOURLUNCH

Tips for parents on how to keep kids’ lunches exciting for school

Jessica O’Brien Fitness is a way of life

for this Potterville resident

MIX IT UP!It’s better to keep your kids

in multiple sports

FRESHMAN YEARHow to survive and thrive!

CARDIAC READINESSWhy schools should be prepared

for sudden cardiac arrest

Healthy & Fit ExpoMagazine

SEPTEMBER 20 at the Lansing Center. Be there! It’s FREE!

DEMOS KIDEVENTS OUR

EMCEE

ALSO INSIDE:

BE FEARLESS Neurofeedback can helpgetting over your fears

CHANGE IN THE AIRAdvice on how to get readyfor the autumn change

INTENSEFOCUSCourtney Ploucha’s accident made her more determined than ever!

OUR SUMMER GIFT GUIDE!

Specially designed for dads and grads

and fitness aficionados

TORCHING CALORIES

Sneaky ways to burn extra calories this summer

MOBILITYIN MINUTESStay loose with these simple exercises

ALSO INSIDE:

www.healthyandfitmagazine.com JUNE 2014


Healthy & Fit

DON’T GET BURNEDLearn how to protect yourself from the sun

HANDS ON!MSU handball coach Carl Valentino

shares his secret to health

ANYTHINGBUT SWEETS

Bring healthy foodto your events

this summer

DAYDREAMING?It’s OK! It’s actually

good for you!

HEALTHY JUNK FOOD?How some foods labeledas junk can actually be OK

ALSO INSIDE:

www.healthyandfitmagazine.comAUGUST 2014


HEART SCAREA first person account of a Haslett man’s brushwith heart disease

THE 2014 HEALTHY & FIT MAGAZINE EXPOThe early bird deadline is here!

GET YOURGRILL ON

It’s National Grill Month. Eat healthy!

ON-THE-GOSNACKS

Bring healthy foodto your events

this summer

FLEXIBLE BRAINCalm your mind

with neurofeedbackBREAKINGBAD HABITSHow to develop a new way of thinking

ALSO INSIDE:



Healthy & Fit

TODDLERTEETH TIPSTake care of your child’s teeth

THE 2014 HEALTHY & FIT MAGAZINE EXPO

The early bird deadline is here!

2013

2014

SHAPEUP!

Get fit with our specialback-to-school workout

WHOOPINGCOUGH

Beware: It’s on the rise in mid-Michigan

IT’S TOO MUCH The obsession

with caffeine is troublingWHERE DIDTHE TIME GO?Make every second count,for yourself!

ALSO INSIDE:

www.healthyandfitmagazine.comOCTOBER 2014


Healthy & Fit

FUELING FORA MARATHONGood training, propernutrition can help

OUTDOOR ACTIVITYOctober is a great month

to get outside

HEY PARENTS!

Emily Jo Morgan An online fitness coach

with a great attitude

FOR SENIORS

PERFECTPUSHUPS

For athletes and coaches:Do them right (or not at all!)

TEETHPOLISHING

KNOW THE DIFFERENCE

RETHINK YOURWORKOUTSFor best weight loss, try new cardio tactics and tips

ALSO INSIDE:


WINTERSKIN CAREHow to change your routinefor cold weather

Why it’s not the bestthing for your mouth

Between cardiac arrest and heart attacks

CONCUSSIONS& KIDS

Parents are paying attention!

Our annual gift guide is back

and better than ever!

NO MOREEXCUSES!

CARRY THE LOAD

IS BUYING FRESH THE BEST?With fruits and veggieswhat’s best for you?

ALSO INSIDE:

FAMILY ANDTHE HOLIDAYSHow to get along with relatives and co-workers

Learn how to make the right choices to get fit

Carrying heavy weight can get you in overall shape

www.healthyandfitmagazine.comDECEMBER 2014


Healthy & FitGiftGuide

ACTIVEWHILE AGINGTips on how to keep activeand healthy as you age

Kimberley Whitfield Bodybuilding is a natural fit for this 45-year-old

READY TO RUN?Avoid injury and increase

performance with these moves



Denise AustinHer running group is getting people into shape!


ALSO INSIDE:

HEALTH SECRETS

EATING HEALTHY AT HOME

Cooking your own foodis a smart choice!

Top tips to keep you healthy and feeling well

www.healthyandfitmagazine.com October 2011



Are you in the




KRISTA RIEDRied, 39, of Mason,loves to stay active!

Healthy & Fit


FEATURES REVEALED


16

20

30

SNEEK PEAK INSIDE!


it’s time for theGAMEPLANLEARN HOW YOU CAN TAKE PARTIN THIS EXCITING MOVEMENT

AT THE WORKPLACE


WINTER 2011 / $5.95

P/

P/11

P/13

The Official Magazine


5 Wellness Centers

6 Dinner Talk!

7 Get Healthy! Day8 Hit the trails!


P/

P/

P/

P/

CMYCMMYCYCMYK



10 YEARS OF PUBLISHING: A LOOK BACK AT ALL OUR COVERS!

BULLIES BEWARESKIN HEALTH

Make sure to schedule your full body exam today!

ALSO INSIDE:

TRY THIS: BOKWAThis group fitness class is F-U-N for everyone

Parents can help children identify

bullies with these tips

Carrying heavy weight can get you in overall shape

www.healthyandfitmagazine.com JANUARY 2015

EIGHT ISENOUGHOur dumbbellworkout is awesome!

Brad FastHigh performancetraining atits best

MAKING LIFECHANGES

THE 2015 GYM GUIDE IS HERE!KEEP YOUR RESOLUTIONS! • LEARN THE LINGO • KNOW THE GYM BASICS

Set realistic goals and get to work on making them a reality

ACTIVE KIDS

Can it be done? With these tips it can!

Ideas on how to get your kids moving

www.healthyandfitmagazine.com MARCH 2015

GREATER LANSING EDITION • WELLNESS • FITNESS • NUTRITION • PREVENTION • LOCAL EXPERTS FREE

ALSO INSIDE:

EATING OUT WITH ALLERGIES

INSIDE: THE 2015 RIDE GUIDE!Our list of triathlons, duathlons and all kinds of cycling events!

IGNORETHECORE?

SHOULD YOU

Not if you want to stay healthy and strong!

Your local fitness center offers plenty of fun classes

SHAKE THINGS UP?

RUNNER’S SKIN

Give back to your communityand feel good about it

From raw to radiant skin: Here’s the answer

www.healthyandfitmagazine.com FEBRUARY 2015


Jamie RichardsonHer running group is

getting people into shape!

IF YOU LIKE TO

RUNREAD THIS ISSUETHE 2015 RACE GUIDE IS HERE

AND IT’S PACKED WITH


Healthy & Fit

LOCALMARATHONS, HALF MARATHONS

10Ks, 5Ks and MUCH MORE!

THE AREA’S BEST RUNNING GROUPS

AND HOW TO JOIN!

MID-MICHIGAN’STOP EXPERTS AND GURUS

GET YOU IN SHAPE!

ALSO INSIDE:

MAKE AN IMPACT

SLEEP STEALERS

2015


Ready to run outdoors?Avoid injury and increase performance with these moves. by Justin Grinnell

T

Fitness

he season is about to change in Michigan, for the better! For many, this means more outdoor activities and less being cooped up. For the avid runner, this means

more opportunities to get outside and get your miles in. You are tired of running on the treadmill and maybe even tired of cross training. I get it: you live to run, and

stretching and strength training may not be your favorites. You are aware of the many benefits that cross training offers, but want to take advantage of the precious spring and summer months.

I have the solution for you: Perform this quick and effective movement routine to maintain flexibility and strength in the hips and upper spine, while increasing your performance and reducing the risk of injury.

Perform one round through all the exercises for optimal results.

Hip sequence Assume a lunge position, right leg forward, with your right hand on your foot and your left hand on the floor. Push your right knee out as you rotate your body left. Now drive your hips back, straightening your right leg, switch legs and repeat.

Exercise Reps/Time

Couch Stretch 1-minute each side Squat to Stand 10Reverse Lunge w/ 5 each side Arms OverheadHip Sequence 1-minute each sideScapular Push-ups 15

Couch stretchBack your right knee into the bottom of a wall and move your left leg into a lunge position, knee bent 90 degrees. Raise your torso and hold that position. Switch legs and repeat.

Squat to stand Squat down and grasp your toes with your hands. Don’t just touch your toes; wrap your hands so that the tips of your shoes are in the palms of your hands. Stand up without shifting position. You’ll feel a deep stretch in your glutes and hamstrings. Hold the top position for a second, then drop back down into a deep squat position and repeat.

Reverse lunge w/arms overheadTake a long stride backward and drop your back knee to the ground. Keep your arms straight above your head with good posture during the whole movement. Push through your heal back to the starting position.

Scapular push-ups Get into a push-up position with your elbows locked out. Lower and raise your body by retracting and then rounding your shoulder blades. The full range of motion is only a few inches.


oaches and athletes aim to improve sports perfor-mance. But what factors influence performance? In most sports, performance has many dimensions. For example, a baseball player must be able to hit, field, throw, and run the bases. But why can some athletes run faster, throw harder, and play better than others?

Peak performance is complex and a culmination of several factors (see graphic below) including age and experience, genetics, training, coaching, health status, the physiology of the athlete, mind set of the athlete, how the athlete performs the skill and moves (biomechanics), equipment, etc. There are some aspects of this model that can be controlled by the athlete or modified with training and other things that cannot be controlled (i.e., genetics, age, weather).

It is important to note that this model involves a multi-disci-plinary, integrated approach when training and caring for the athlete. Too often, the main focus is on training or strength and conditioning. And even within training, sometimes one aspect (strength training) receives more attention than another (speed,

agility, joint stability and mobility, etc.). Within strength training alone, we often do not consider

training unilaterally (single arm or leg) and bilaterally (both limbs) with lower and upper body, pushing and pulling vertically and horizontally, strengthening and stabilizing the core and also rotating or twisting.

During periods of intense training and/or competition, if we do not give proper attention to recovery, sleep, and nutrition, then we will not realize optimal gains from training or peak performance. This is too often the case.

Likewise, if we prepare ourselves physically (skill develop-ment, training, recovery and nutrition) but do not have good mental skills ( focus, positive self-talk, etc.), we also will not realize peak performance.

Thus, we need to ‘put it all together’ (athletic health, skill development, physical training, recovery, nutrition, and mental skills) and have all the pieces of the puzzle fitting perfectly. If one piece is not fitting well, then peak performance and health will not be realized.

Fitness

C

Peak performanceWhat it takes to be at the top of your game. by Joe Eisenmann, PhD

Performance

Factors Affecting Peak PerformancePhysiology/Biochemestry Psychology/BiomechanicsGenetics

Training/Coaching

Health status

Injury/Fatigue/Diet/Drugs

Age

The Athlete

Equipment/Field ConditionsWeather condition/Game tactics

Dr. Joe Eisenmann, PhD is a professor of pediatric exercise medicine within the MSU College of Osteopathic Medicine and the Director of Spartan Performance. To learn more about Spartan Performance visit SNAPP.msu.edu.

SPA

RTAN PERFORMA

NC

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STED

• TRAINED • ENERG

IZE

D


he Osteopathic Manipula-tive Medicine clinic functions as a patient-centered home for spine and musculoskeletal care. We provide patient care

services for those suffering from musculoskeletal and spine related disorders, which are amenable to non-surgical conservative care includ-ing osteopathic manipulative medicine. Spine-related and musculoskeletal disorders are among the most common, costly and disabling problems in Western society. Included in this group of conditions is back pain, neck pain, many types of headache, radiculopathy, and other symptoms directly related to the spine and joints. Virtually every human being is affected by this group of disorders at some time in life. The burden of spine-related and musculoskeletal

disorders on individuals and society is huge and growing rapidly. Most cases of spine-related and musculoskeletal disorders are multifac-torial, involving somatic, neurophysi-ological and psychological processes that interact to produce the suffering

experienced by the patient. The management of patients with spine-related and musculoskeletal disorders requires a level of expertise that can respond to these challenges. The Osteopathic Manipulative Medicine clinic has combined a unique team of fully licensed and boarded physicians whose expertise is in the function of the body’s neuromusculo-skeletal system. Our team has a long legacy and experience in effectively treating spine-related and musculoskeletal disorders. We take most insurances and provide services for patients of all ages.

Spine and musculoskeletal careMSU’s Osteopathic Manipulative Medicine is here to help. by Lisa DeStefano, DO

T

Health

Our team has a long legacy and experience in

effectively treating spine-related and musculoskeletal

disorders. We take most insurances and provide

services for patients of all ages.

Written by Lisa DeStefano, DO,Chairperson, Department of Osteopathic Manipulative Medicine at MSU College of Osteopathic Medicine.


Want to be successful in getting and staying in shape? Here are my top 10 secrets. This month we’ll feature tips 10 through 6. Next month: The top five!

10. Visual goal setting. You must have a map with destination points. Instead of just saying you want to “lose weight,” it’s much more effective to be specific. Such as, “I want to drop two sizes in two months.” Write this goal down so you can see it every day then visualize this new you. You must also have a solid, real, deep reason for why this goal is important to you.

9. Does the scale own you? The scale cannot measure how fit you truly are, how much muscle you carry and how beautiful you are inside or out. A healthier and more successful way to measure progress would be how many servings of vegetables you had today; how you feel in your clothes; how many times you exercised this week; were you a role model for your kids when you ate out last night.

8. Fit is a lifestyle. It is rare that you can be fit and eat poorly; never exercise and be healthy; only get a few hours of sleep per night yet expect to have energy the next day. You must examine all areas of your life and upgrade your choices in order to have success. Surround yourself with like minded people. Purge your pantry to make it easier to cook healthy meals.

7. Muscle is an ally. Muscle burns tons of calories both during exercise and at rest. Muscle gives you attractive curves and helps you have good posture. Muscle helps keep your blood sugar stable which in turn can help you avoid diseases like diabetes. Muscle provides the tension that strengthens your bones. You must lift weights relatively heavy for your ability in order to challenge your body to change. If you can do more than 12 reps, it’s too light and will do little good.

6. Get over the intimidation. Rather than randomly joining the nearest or cheapest gym, do some research and find a place that fits your personality and has the environment you are looking for. Price is less important than getting a good fit. In no time you will feel at home, create a new comfort zone and actually look forward to training. You will get the best results at facilities that offer a physical assessment and customized fitness solution as part of their memberships.

The first five tips. by Jason McCammon

Fitness

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Secrets for getting and staying fit

inally, it is April and the light at the end of the cold, dark tunnel is getting closer every day! This means a few things in the world of dermatology and aesthet-

ics. It’s early spring and now is the time to plan a course of action for healthy, sexy skin in time for spring break, wedding season, graduation and all the exciting things the coming (and highly anticipat-ed) season has in store.

First things first, it’s time for laser. Your skin has been out of the sun all winter long and that’s perfect for starting laser treatments such as laser hair removal and laser resurfacing. Laser hair removal means less shaving, less irritation, fewer razor bumps, and more confidence on the beach. Laser resurfacing is another treatment to have if you’re struggling with acne scarring, fine lines, sun damage and less than perfect skin texture. If you start now, you may be able to fit in a few treatments before spring break.

If you want up to 20 percent fat reduction, consider Coolsculpting. It is a non-invasive, painless treatment, and should be started a few months before

any big event as Coolsculpting takes three to four months to see the maximum fat reduction in the areas treated. This fat reduction technique is very popular among brides and grooms who are looking for something to help with any extra bulges, without breaking the bank and no down time. Coolsculpting is also great if you have been losing weight but have a few stubborn areas that have been resistant like the waist, thighs and sides.

April is a great time to schedule that appointment to get your acne checked out. Think about all the senior pictures, wedding albums and Facebook posts where your skin will be seen up close and personal, in the months to come. There are so many acne treatment options available to fit every budget and level of severity these days. Sometimes just a refresher on home care and a new routine will be enough.

Some patients require prescribed oral or topical medication or even a relaxing trip to the Doctor’s Approach Med Spa in Okemos for one of many acne treatment options, where you will see results. The sooner you start on a program tailored for your specific needs, the sooner you will

see smoother, healthier looking skin. Clear skin goes along with the healthy body that you have been working so hard to maintain!

This season also brings up the ever important issue of protecting that beautiful skin. Your skin is a great investment! Do not skip the SPF! I recommend all skin types use sun protection of at least an SPF 30 all year but if you skipped winter, don’t wait any longer when it comes to sun safety. Not only are you protecting yourself from the risk of cancer but you’re also preserving younger looking skin.

Did you know that the excess sun exposure damages healthy collagen and elastic tissue and will lead to early wrinkles and sagging?

Keep this in mind when you are outside. All it takes is remembering to put it on 15-20 minutes before you go outside, and reapply every 1.5- 2 hours.

April is a time of excitement, dreaming about the warmer months to come and planning for special occasions. Don’t forget to also plan for healthy, radiant skin too!

Invest in yourself.

Looking forward to spring?

FChart your path, now, for healthy, sexy skin. by Dr. Marcy Street

• Acne • Warts • Rashes • Eczema • • Rosacea • Psoriasis • Mohs Surgery • Skin Cancer Diagnosis and Treatment •

Peels • Laser Hair Reduction •• Body Contouring • Hair Loss •

• Anti-Aging • Microdermabrasion • • Juvederm • Botox •

“With skin cancer in my family I cannot risk seeing a doctor who sees me as a number, Dr. Street cares. She and her staff listen and respect my concerns.” – Anonymous “I had squamous-cell carcinoma removed surgically from my scalp, and it went as well as it possibly could have. Dr. Street and her staff did a very professional job. I could not have asked for more.” – Ronald H “Excellent experience. I was seen on time. The care was personal and professional.” – Jean B.

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CELEBRATING 20 YEARS OF COMPLETE SKIN CARE!

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Meet Dr. Marcy Street,Medical Director, and the staff at

Doctor’s ApproachDoctor’s Approach Dermatology is a well-established, complete care medical and surgical dermatology practice. The practice has been known for providing excellence in care for 20 years in mid-Michigan and has a significant number of patients from all over the Midwest region. The Doctor’s Approach mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurtur ing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist and the only fellowship trained Mohs surgeon in the Lansing area.


Our interview with Denise AustinDenise Austin shares fitness tips and details about her new plan.

D

Cover

enise Austin is a household name when it comes to fitness. The widely popular trainer has been on television for years, inspiring many to live a

healthy and fit lifestyle with her ESPN show Getting Fit with Denise Austin, several tapes and DVDs. At 58, she shows no sign of slowing down. She just released her latest program, the 10 Week, 360° Plan. She recently spoke with Healthy & Fit Magazine Publisher Tim Kissman about her new program, and her outlook on the fitness industry. Highlights of that conversation follow.

What kind of changes have you seen in the fitness industry? This business has changed with social media and the Internet. Everything is now online, usually available on any screen. That’s the biggest change since DVDs came out. With a daughter in college, I’m in tune with social media. It’s fun to be able to use that medium. I like it. It’s more instant. I used to try things out on TV to find new content for the next DVD or video. I’d try a Pilates move and I’d get letters that the audience wants more Pilates, but it would take time. It’s a whole new show now. I don’t have to wait a couple months. It’s live and real time, so it’s exciting. For me,

it’s a lot more work on a daily basis, but that’s OK. I’m constantly on Facebook and Twitter, talking to my fans and the users of my program.

How do you keep it fresh?I travel all over the country. I don’t live in just one place; I live on both coasts. The travel keeps me fresh. I’m always a learner, always asking the top doctors about health. I’m a very curious person. I ask the top professionals in the top fields questions about health, to stay on top of current knowledge. It’s truly my mission to weed out junk and give my audience honest information.

What is your typical day?I’m a morning person. When I first wake up, I get up and get going. I eat breakfast, and then I do a 30 minute workout. I find it’s better to get energy from breakfast for the workout. I know I will get the workout done if I do it first thing, because my day changes so much. I then eat a snack, sticking to my plan. I answer emails, phone calls and run my business while being a mom. I cook dinner, too. I love to make sure my family is eating good meals.

Tell me about your 10 Week, 360° Plan.I want to give others the

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ne of the most exciting goals I have in my work and daily thoughts is achieving a full life that has reasonable, if not, plentiful energy. The aging trend has unfortu-

nately been a physical decline leading to progressive disability and dependence. Successful aging is how we will create our personal adaptive competencies. How well we do this is defined by avoiding or delaying chronic diseases. This is the challenge we all face in the 21st century. Approximately 90 million people suffer from chronic disease, and among the Medicare population (65 and older)nine out of ten deaths are associ-ated with nine chronic illnesses. Those illnesses are congestive heart failure, chronic lung disease, cancer, coronary artery disease, renal failure, peripheral vascular disease, diabetes, chronic liver disease, and dementia. Patients with chronic illness in their last two years of life account for about 32 percent of total Medicare spending, with

much of it going toward physician and hospital fees (Medicare Part A and Part B) associated with repeated hospitalizations. This is an unsustainable model and we have an obligation to ourselves and the generations that follow us to create a better game plan. Succumbing to a slow spiral of dependency, becoming a burden on society is not what anyone desires. The number of Americans 65 and older today is approximately 43 million. By 2050 that number could be 108 million. Creating a new paradigm where no citizen is marginalized, where ageism is nonexistent will take incremental

change. It all comes down to daily behavior and choices. Deciding to live better is the way to gain better odds. Here are some tips • Manage and understand stress • Never ignore a symptom • Eat more whole foods • Improve your sleep habits • Take vacations • Stay connected • Become less sedentary • Play more and have fun • Ignite Your Life

Creating adaptive competenceStay healthy and age successfully. by Tom Matt

O

Boomers

Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior

fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us

“Adaptive competence is a generalized capacity

to respond with resilience to challenges arising from

one’s body, mind and environment”- Rowe & Kahn

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----------------------------------------------------------------

acqueline Whitmore, an internationally-recognized etiquette expert, author and founder of The Protocol School of Palm Beach, who is also a former

flight attendant, offers these tips on how to deal with some of the most annoying airline passengers: The Armrest Hogger: If the person next to you commandeers your armrest, simply inch your way in by placing just your elbow next to theirs. This should leave plenty of space for your greedy neighbor’s elbow. Armrest rules: When you have three seats next to each other, the person in the middle seat gets to claim the armrests. The Chatterbox: If your neighbor strikes up a conversation, be polite and exchange a few pleasantries. Then say something like, “It was nice speaking with you, but if you don’t mind, I have to get some work done (or some much-needed rest).” Closing your eyes generally

does the trick. Note: Always travel with earphones and eyeshades. The Space Invader: If this person invades your personal space with his newspaper or carry-on bag, say some-thing like, “It seems that these planes are getting smaller and smaller. Would you mind moving your arm (or bag) over just a touch?” The Seat Recliner: If someone reclines too far while you’re trying to eat, work on your laptop, or watch a movie, you have two options: 1. You can recline your seat for more space or 2. Say something like, “Would you mind pulling your seat forward a little bit.” The person in front of you most likely doesn’t know she’s inconveniencing you. Note: When you recline your seat, always glance back and make sure the person behind you isn’t using his tray table to eat or work. The Snorer: It’s best to always travel with a good pair of noise-cancelling earphones. Otherwise, you can ask the

flight attendant if you can relocate to another seat. The Sleeper: If you need to use the lavatory but your aisle seatmate is sleeping, gently tap him on his shoulder and say, “Excuse me.” No other explana-tion is necessary. Never attempt to crawl over him. The Unruly Child: Never discipline someone else’s child. Your best bet is to move to another seat, if available, or alert a flight attendant. The Seat Kicker: If a child is kicking the back of your seat, simply turn around and glance at the child and the parent. The parent will oftentimes get the hint and ask the child to stop. If this doesn’t work, kindly speak up and ask the child to stop kicking your seat. Want more tips? Check out EtiquetteEx-pert.com or JacquelineWhitmore.com

Spring break travel?Tips on how to deal with annoying airline passengers.

J

Travel


INTRODUCTION TO ROWING Learn the basics of rowing in single person and multi-oared rowing shells. The program will familiarize beginners with basics of rowing. After a land based introduction, instruction will be on the water with coaching from 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.

CLASSESSee our website for more details, class times and to register: www.lansingrowing club.com (Click on Rowing Programs).

OPEN HOUSEMay 16th 9 am – 11am (free & optional). Tour the boathouse, look over equipment and watch experienced rowers. You may register in person at the open house.

LANSINGROWINGCLUB.COM

Are you as fit as an astronaut? MSU researchers (under the direction of Dr. Deborah Feltz) need exercise video game participants to bike like one. If you’re 35 – 60 years old and want to get paid to work out, contact us about participating in an exergame study.

YOU CAN SIGN UP FOR EITHER:Study I: 6 sessions over 6 days - You will receive $6 for each 45 min session and a “Training Like An Astronaut” t-shirt.Study II: 6 sessions each week for 24 weeks - You will receive $6.95 for every 45 min session (for a possible total of $1000) and a t-shirt.

LOCATION: MSU Campus-IM Sports CircleFIND MORE INFO OR SIGN-UP ONLINE TODAY AT:http://goo.gl/FR2zG5 OR CONTACT: Alison Ede at [email protected]

WANT TO TRAIN LIKE AN ASTRONAUT?

motivation they need, every single day, to live a healthy lifestyle. I also want to inspire them to eat good, healthy foods -- the foods I eat. The 10 Week, 360° Plan features a workout on three different levels, and mixes up cardio, weight lifting and toning. I offer a meal plan for every single day, and provide 200 great recipes. When you adopt the plan, you will have a good workout, good nutrients and great foods. We’ve gotten a great response.

What makes it unique?The fitness trend is customized workouts for all types of people. With my program, you can pick a level and mix and match it as you progress. I also have a 360° Plan that gives you access to all my TV shows, DVDS, plus new features online. Maybe you like the beach workouts, or other favorites. It also gives users a chance to watch workouts on different devices, like TVs, computers and their phones. We wanted to give everyone the opportunity to have it at their fingertips. Also, every Sunday I come to them with extra motivation. I want them to be motivated. I like to give them a pep talk and a strong mindset on positive thoughts and how to improve your attitude.

Is it a popular program?Yes. Very much so! We have a lot of people from Michigan using the program. It’s a great following.

There’s a personal part to it, too? Yes! They see me in my own home every week so it’s very personal. One of the biggest challenges in any lifestyle change is how to maintain your commitment. Every week we provide a new thought for the day. We then build through the 10 weeks to become more positive and optimistic. Viewers react very well to that aspect. Giving a pep talk, helping them build their positive self attitude and self esteem guide the viewers to achieve success. I consulted with top nutritionists

and diabetic cooks to prepare healthy meal plans and recipes. I demonstrate how to cook in my kitchen. And you can customize my eating plan; we worked really hard on that.

What about groups?We encourage people to team up, too. Companies are signing up and getting their employees to take part in the program. It’s really cool. Employees are competing within the company, in the world of online programs. A lot of girlfriends sign up to do the program together. We even have a mother and daughter program, that I’ve done with my daughter, Katie. She just turned 21 and realized she wants to be part of the fitness industry. She leads a mother/daughter dance workout. It’s a fun way to get in shape with your daughter.

What’s your advice for people wanting to start a healthy lifestyle?I always say just start with 10 minutes a day. Give yourself 10 minutes. Hopefully that will grow to 15 and beyond. It’s all about starting a healthy habit. Set a schedule and stick to it. Make sure to get good information and have a plan. Start small and have fun.

Cover (continued from page 24)


Susie Burke, 39, of Lansing, uses her Dietetics degree from Michigan State to better not only herself, but all those around her, as well. “I enjoy sharing health and fitness ideas with family, friends, and co-workers.” Susie’s goal of exercising 5-6 days per week for 30-60 minutes keeps her feeling good, energized, young-er, and it’s a good stress reliever. “I love running so I try to do that each day, but then I rotate in weight lifting, boxing, biking, swimming, or squats. I find I have more energy, don’t get sick as often, that I’m more active at home and can get more done on a daily basis when I eat right and exercise.” A big motiva-tor for her is to keep up with her three active kids. “I want to be a good example, showing them the im-portance of living a healthy lifestyle by eating healthy and staying active. It’s also important for me to get in family time each day.” Susie works for Culinary Services at Michigan State which can both help and challenge her at the same time. “MSU has so many healthy options it’s easy to take advantage of that part. However, I am constantly around high quality food, so it can be hard to not eat all the time!” When it comes to exercise and eating healthfully, Susie believes something is always better than nothing. “All you can do is try your best. Be grateful for the body and life you have, and treat it the best you can.”

Susie BurkeFit Features

Christopher Huff, 42, of Oak Park, is the owner and head strength and conditioning coach at Performance 80 Fitness Studio. Huff, a former football player at Hillsdale College, finds that working with clients, and young athletes, is very rewarding. “When people work out on a con-sistent basis, they not only become healthy, they become more confident and mentally strong in their everyday life,” he said. “Working out relieves the stress of everyday life. My wife always says, ‘leave everything on the gym floor and move on.’” Huff keeps in shape through daily work-outs and working with clients, as well as a healthy diet most of the time. He’s had two knee surgeries, shoulder and elbow issues over the years as part of the gruel of being a former ath-lete, and that has been a challenge to work through. He feels it’s also given him perspective on making sure young athletes are trained properly before moving on to college athletics. “I think the sports flexibility therapist I use has kept my body in working order,” he said. “I enjoy work-ing with youth. Just seeing our youth achieve their athletic goal has been the biggest reward for me. Most kids just need that extra edge and that’s what we offer.” His advice to anyone look-ing to be healthy: “There are plenty of fitness avenues. Find the program that fits you and that you have a passion for.”

Christopher Huff

RESEARCH PARTICIPANTS NEEDEDMSU walk-exercise study with an iPhone app!

Participation: A 45 minute orientation session at MSU, to walk for exercise at a moderate pace with the iPhone app outside whenever and wherever you want over 3 weeks, and a 20 minute debriefing meeting at the end of 3 weeks. You’ll complete email and phone-based surveys throughout the study.

You must walk for exercise (i.e. not just for leisure or to get from one point to the next) at least 3 days out of the 7 days in each week of the study period.

Participants will receive $30 after completing the 3 week study. You may also keep an iPhone soft case with hand strap that will be provided for use during the study.

Men and women, ages 25-55 healthy enough for regular physical activity can par-ticipate. Men over the age of 45 will require physician’s approval prior to enrolling.

Participants must own an Apple iPhone, either models: 4S, 5, 5C, 5S, or 6. The app will be removed from your phone after completion of the research study period. You will be required to upgrade to the most recent Apple iPhone operating system before the app can be loaded onto your phone.

MSU Department of Kinesiology - IM Sports Circle Contact: Stephen Samendinger for questions: [email protected]. Select “BOOST Walk Study” when scheduling your session online:

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eing a home cook has a number of benefits. One recent study suggests that those who cook at home typically eat healthier meals with fewer calories. This has

double the impact when the findings reported that those same people often consume fewer calories when they do occasionally eat out. This is likely because those at home are more mindful about what is in their foods and portion sizes. In recent past, Americans cook less often at home and eat out more. Beth, from Portland, finds her lure to eating out is the convenience. “It’s easier for me. I don’t have to do any preparing and there is no clean up afterwards. It also helps fulfill both mine and my husband’s cravings in one meal.” Eating out can definitely be a luxury and break from your kitchen; however, when you cook yourself, you have more control. Kelsey Schuring, RD and Manager of Nutrition Services at Western Michigan University notes this is especially true for those that don’t pay

attention to serving sizes and preparation techniques. “When an individual prepares a meal at home, they are more aware of what ingredients are going into that dish and can better watch how much they eat.” There can be roadblocks that prevent someone from cooking at home. Some people don’t like being the only cook in the household, but that can be a great time to get family involved and teach them how to cook. Another common reason is the lack of time. Cooking does take time, but tricks such as preparing a big meal to eat it throughout the week, or freezing leftovers for when time is tight, are helpful. Many people are still concerned about their health when they dine out. “I try and think about it both when I dine out and eat at home. It’s sometimes just not as clear when I’m away from home, but I try to avoid things deep fried or those that are higher in calories,” says Beth. Schuring says it’s all about balance, especially if you are a frequent diner. “If you never treat yourself, you may fall victim to overindulging at some point;

however, if you overindulge all the time, that can be dangerous.” Going into the restaurant prepared can help you stay on track. “Research the restaurant online to get a plan of what you will order and try not to go to the restaurant starving, “says Schuring. This can help with impulse meal orders or eating too fast before realizing you are full. Most restaurants have numerous servings in each of their entrees, making it easy to eat a lot more than intended. “Consider splitting a meal with somebody or ask for a to-go box prior to eating so you don’t mindlessly eat the entire plate,” recommends Schuring. While it can be a challenge for most people to cook at home on a daily basis, making small strides of just two to three times per week can be connected to a healthier lifestyle.

Eat healthy at homeCooking and eating at home can help you stay fit. by Gina Keilen

B

Health

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.


The Environ-mental Working Group has published their Dirty Dozen (plus two). These produce items contain the most pesticide residue: Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas (import-ed), potatoes, hot peppers and kale/collard greens. If at all possible, choose organic when buying these foods. It may be prudent to buy into a food co-op. You’ll know how the food is grown, support local agriculture and save cash. Visit localharvest.org or coopdirectory.org for more information. Now, for the good news. The Clean 15 list contains produce that are least likely to hold pesticide residue: Avocados, sweet corn, pineapples, cabbage, sweet peas ( frozen), onions, asparagus, mangoes, papaya, kiwi, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes.

New Buffalo, MI • 7 AM • Sunday May 17

REGISTER ONLINE: runsignup.com/Race/MI/NewBuffalo/MichiganShoresMinior5krun

Michigan Shores Mini or 5K run

Come; join us for this inaugural, scenic half marathon in beautiful New Buffalo, Michigan. This out and back course takes you along the shores of Lake Michigan, through the streets of New Buffalo

and Chickaming Township. The race starts near the lighthouse, and takes you through the beautiful lake house streets until you reach the turn-around and head back to the finish line. The course is flat and pretty fast. If you don’t want to do the half marathon, we encourage you to enter our 5K.

Funds raised will go towards a cure for diabetes as well as the New Buffalo K-9 UNIT.

Fit Bits

27th Annual Mason State Bank 5K Run/Walk

Friday, May 1, 2015 • 7 pmIngham County Courthouse, downtown Mason

Fun for the whole family!

Register today!www.masonstate.comFor information, call 517.676.0500.

Early registration fees: $25—5K Run/Walk

$10—Kids’ Bulldog Run $10—Kids’ Bulldog Dash

This event is part of the Playmakers Race Series, is endorsed by the Governor’s Council on Physical Fitness, and a Mackinac Bridge Run Qualifier race.

100% of net proceeds to benefit Mason Public Schools

27th Annual Mason State Bank 5K Run/Walk

Friday, May 1, 2015 • 7 pmIngham County Courthouse, downtown Mason

Fun for the whole family!

Register today!www.masonstate.comFor information, call 517.676.0500.

Early registration fees: $25—5K Run/Walk

$10—Kids’ Bulldog Run $10—Kids’ Bulldog Dash

This event is part of the Playmakers Race Series, is endorsed by the Governor’s Council on Physical Fitness, and a Mackinac Bridge Run Qualifier race.

100% of net proceeds to benefit Mason Public Schools

Dirty dozenPesticides and foods. by Lisa Marie Metzler

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April 2015 Healthy & Fit Magazine: Lansing Edition

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