Healthy & Fit OCTOBER 2019 HEALTHYANDFITMAGAZINE.COM
Marcie Kay Reynolds Goals and dedication have made a difference in her health
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MAGAZINE
Fight Aging
Why strength training is so effective
A latte’ calories
October running races inside!
Thyroid issues?
Visit your dentist
Beware of seasonal drinks
If it’s not working well, you aren’t either
... and prevent future health problems
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Join Team Playmakers and find your fit! Training can be easier and more effective with the camaraderie of a team and the support of coaches!
2 Teams Kick Off in October @ Playmakers: 2019 WOMEN’S TRAINING TEAM Fall (9 week session)
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2019 MEN’S TRAINING TEAM Fall (9 week session)
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IN THIS ISSUE
OCTOBER 2019
Contents OCTOBER 2019 | VOLUME 15 | ISSUE 7
Fit Features P10
On the cover: Marcie Kay Reynolds
Dogs | P11
Cover photo credit: Erica Spencer Photography
Editorial P11
Why it’s great owning a dog If you’re a dog owner, you already know this list!
P12
Orthodontic expectations We’ve entered a new age!
P13
Hitting plateaus They’re real and here’s how to break through
P14
Preventing blisters Tips on how to keep blisters at bay and treat them if they happen
P15
Alzheimer’s prevention Diet, exercise, and sleep can reduce your risk
P16
Watch your drinks Calorie-packed beverages can sabotage your diet
P17
Thyroid issues? If your thyroid isn’t performing well, neither are you
P18
Lifting weights will fight aging Strength training is important at any age
P20
Relationships matter Connections and bonds should drive your life
P21
Thinking of going vegan? Americans view veganism as a healthy, sustainable diet
P22
Check out the library It’s a great place to reconnect to old memories and make new ones
Thyroid | P17
Aging | P18
Contact us
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ABOUT US
OCTOBER 2019
Our contributors
Justin Grinnell, BS, CSCS Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Tom Matt
Kyli Kennedy, BA, CPT
Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.
Kyli is the fitness manager and lead personal trainer at Anytime Fitness, Haslett. Reach her at 517.977.1444.
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Susan Maples, DDS, MSBA
Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.
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PUBLISHER
BY TIM KISSMAN
Know your food triggers and don’t give up!
I
know my food trigger is boredom. Blame it on my astrological sign (Gemini), my need and ability to juggle several tasks at once, or just plain laziness, but I graze on anything I see when I find myself with nothing to do, or am unfocused. I know this because there’s a voice in my head that sounds like a cranky, cackling, hard of hearing, silver-haired, know-it-all, curmudgeon siren, who I’m sure led Odysseus’s crew to their demise, too. “TIIIIMMMMMMMM. EAT THE BREAD. YOU’RE BORED. YOU HAVEN’T TIM KISSMAN EATEN IN AN HOUR. EAT! EAT! NO ONE IS LOOKING. WHAT’S THE HARM?” Oh yeah, she appears in all-caps in my head, too. She’s that annoying. But I listen. Two years ago, I dropped several pounds. I felt great. Went from a 44 waist to a 34 waist. I was dialed in, focused and on track to what I thought was keeping off the weight forever. But then I started grazing. Soon a stray animal cracker, here and there, turned into a whole bag before dinner. Salads on the road turned into hamburgers and fries. Waking up to get on the treadmill was snoozed for a much weaker effort later in the day. The weight crept back and I don’t like it. “TIIIIMMMMMMMMM, YOU WERE HUNGRY. THAT GOLDFISH CRACKER WON’T HURT YOU. EAT! EAT ANOTHER ONE. THEY’RE GOOD. GO AHEAD. FINISH THAT PACKAGE. YOU HAVE TWO MORE!” I’m in the process of fighting back. I’m trying to drown out the voice with activity. When I’m at work, or home, I make sure that when the voice starts up, I remove myself from the activity I was doing and get active. I walk. I do some chores. Anything to get my brain to switch gears and drown her out. “TIIIMMMMMMMMM, THERE ARE MARSHMALLOWS LEFT FROM THE S’MORES THIS WEEKEND. HAVE A FEW. THEY’RE FAT FREE. WHAT’S THE PROBLEM WITH A FEW?” That actually made sense, but I’m doing better. The thing to remember is that living healthy, and being at a healthy weight, takes time. Learn what your food trigger is. Track what you eat. Keep your food as clean as possible (avoid processed food) and drink lots of water. It takes effort every day to make the right decisions. And, more importantly, to learn how to bounce back when you do slip up. It will happen. I’m back on the right path and hope to get back to a better weight. Already, the voice in my head is becoming less influential and I’m making better decisions. “TIIIMMMMMMMMM —“ Nope. I’m done here. Time to go for a walk. Enjoy the issue!
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Healthy & Fit
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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
at
Whitefish Point
Whitefish Point: Run for the Light The 9th Annual 10k Run and 5k Run/Walk Saturday, October 12, 2019 at 8:30 a.m.
Registration forms may be downloaded at www.shipwreckmuseum.com or call 906-635-1742. See www.Active.com for online registration.
All proceeds will benefit ongoing restoration of the Whitefish Point Lighthouse
Whitefish Point, Michigan’s Eastern Upper Peninsula 9 www.shipwreckmuseum.com . 906-635-1742 www.healthyandfitmagazine.com
FEATURE
Meet Marcie Kay Reynolds October’s cover model shares her fitness secret
M
arcie Kay Reynolds, 35, of Charlotte, has a passion for staying fit and keeping a clear head. It’s that motivation that’s vital to improving her performance as an occupational therapist and health coach. “Working out helps me focus my energy on the present and daily stressors. It allows me to release negative emotions and gain positive energy. Day in and day out, as a healthcare professional, I pride myself on providing excellent patient care and connecting with my patients. Being healthy, and appearing healthy, is very important when you are trying to help your patients recover and live healthier lifestyles. So, internally, I may stress myself out a little. I am very hard on myself and working out allows me to release those daily pressures.” Reynolds said she attacks her workouts with vigor, too. Two to three times a week she makes it through intense boot camp workouts and weight training. “I live for intense workouts,” she said. “If I’m not breathing like I’m going to pass out, I’m not satisfied with my performance. If I leave a workout feeling exhausted, then my heart is happy. I love being challenged. I don’t have a lot of time to work out, so when I do, I want it to be efficient.” Her diet, while being healthy as possible when she can, isn’t as intense. She follows a workout program, Optavia, that is more about diet than exercise. But it’s still very effective and has helped her keep up with her three-yearold daughter. “Some days I’m a broccoli and chicken girl and then the next day I could literally win a competitive eating contest,” she joked. “Seriously, though, I am happiest and feel my best when I am sticking with a low carb, high protein diet. I learned, if I eat smaller portions, multiple times a day with a high cumulative protein ratio, I can get lean quickly. The program taught me how to eat properly and how to enjoy food without restricting things I love. This lifestyle has helped me keep up with my sassy, energetic and adorable daughter.” Staying on track is always a challenge, but Reynolds said she sets goals and looks to heavenly help when needed. “The more consistent I am with
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healthy eating, the easier it is to resist temptations,” she said. “I am a stubborn Irish girl and I am only competitive with myself. If I put my mind to something, I will do it. With God, everything is possible. I often pray when I get off track and God always takes care of me and puts me back in line. Setting goals is the best way for me to stay on track.” As a health coach, she said she puts what she’s learned into practice and helps others lose weight. Her best piece of advice is to do your research.
“My advice for others is to do your research on weight loss products,” she explained. “Unfortunately, it is easy for companies to generate fake reviews, so I have lost faith in that approach. Ask around to see if anyone has tried or likes the product and check the ingredients. Unfortunately, when it comes to reading nutritional labels, most of us stop reading after the calorie count. You do not need to be a nutrition expert to figure out what is nutritionally beneficial and what is toxic.
MIND
Why it’s great owning a dog As if you don’t know already!
F
ew things compare to the feelings of love and companionship that come with owning a dog. Many owners even call their dogs “fur babies” or say they’re a “pet parent.” While having a pet comes with responsibilities and commitment, the physical and emotional benefits can make bringing a pet into the family a worthwhile experience. Consider these benefits of having a pet and why it’s one of the most satisfying feelings in the world. Work out with a buddy If you’re looking to stay active, look no further than your four-legged friend as the ultimate workout partner. Take your pooch for a walk or run, or play a rousing game of fetch. You’ll get in some exercise, and he can expel some extra energy. Share your healthy lifestyle When trying to eat healthy, it can be easier
socialize with fellow dog owners in the neighborhood and make some new, dog-friendly buddies to spend time with.
to do it with a buddy to help keep you motivated, and your furry friend can be the perfect partner. Provide your pooch with a nutritious pet food made with real, recognizable, nutritious ingredients, such as chicken, salmon, whole grains, vegetables and fruits. Meet new friends Your pet isn’t the only one who can make friends at the dog park. Use your dog walks and trips to the dog park as an opportunity to
We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:
tim@healthyandfitmagazine.com
Feel good about doing good The relationship between pets and pet parents is a special thing for everyone involved. Pets bring unconditional love, goodness and endearing innocence to their owners’ lives, and pet parents provide their furry friends with their forever homes. These loving homes are especially meaningful for rescue dogs. Enjoy constant hugs and kisses – At the end of the day, it’s hard to beat the feeling of coming home to a wagging tail and a smiling, furry face. Simply put, dogs can bring joy into peoples’ lives with unconditional love and endless hugs and snuggles.
FIT FEATURES
Tamie Nolan
Tamie Nolan, 36, of Grand Ledge, is a full-time office tual health and fitness manager and part-tim coach. She said her workou line on-demand system ts, based on the Beachb e vir, help her relieve stress ody onand stay healthy. “Workin ally makes me feel better g out reabout myself and makes my body,” she said. “Fitness me feel more confide nt about a healthier person. When has been such a great stress reliever and, overall, I’m I am stressed, I work out, feel much better.” The release those endorphins and workouts are typically half hour long and can cardio or strength-base d. be she avoids highly proces She said her diet consists of real food, which either sed food. “When I get means day fix program and use off-track, I closely follow portion containers and the 21eat,” she said. “I focus on checking in daily with a log book or app to track what I provide motivational tools. my virtual challenge groups As who a coach, I have people looking have to be that motiva to me for help and I tion for not only myself, but others, as well. I show get it done!” She said the Beachbody networ up and k has been tremendous inspires her to stick with and greatly workouts and healthy eating habits. “Having of a virtual challenge the support group has been game changing,” she said. “I out with someone, and prefer to work the love the fitness and nutritio challenge groups really help with that. I absolutely n programs that are offered groups are very motiva and the accountability tional.”
Morgan Ceja Morgan Ceja, 25, of Okemo for fitness to help others. s, is a personal trainer who uses his passion “I only physically but mental feel the need to work out to stay healthy , not all about changing your ly,” he said. “Most people think working out is body. Yes, the body will change I’ve experienced change but the biggest is showed myself what I’m in my mindset. By pushing myself in the gym, capable of doing and I being if I’m willing to hard. Same with life: work If you are willing to work for something you achieve it.” Ceja said his workouts consists can of a by core work, activati on exercises and weight small warm up, followed s. responds better to frequen “Core is something that my main focus is a strong t training,” he said. “Near the end of my workou t cardio finish. Drop sets I will then end with a are a great way to do this. good stretch.” He said he tells his clients to eat a purpose, making sure with to eat healthy food. He unhealthy food, but has said he has urges to eat ways to control them. thing sweet, I will blend “When I’m craving someup some ice, milk, and awesome and is great for you.” He said the best protein powder. It tastes is to never give up. “Everyo advice he can give clients from them and keep pushinne has setbacks,” he said. “It’s our job to learn g forward. No matter is, progress is progress.” how small the progre ss
On the cover: Rachel
Redmond
Rachel E. Redmond, 35, of East Lansing, is an Ayurve turist. She has a master ’s degree in Oriental Medici dic practitioner and acupuncOriental Medicine in New ne and is certified as a Doctor of Mexico. Ayurveda is a cine from India. Accord 5,000-year-old traditio ing to Redmond, one of the key facets of Ayurve n of mediindividuals are unique and therefore there is no one best diet for all. da is that all the saying, ‘what is medici “There is even ne for one may be poison plained that she’s essenti ally a practitioner of Easternfor another.’” she said. She exand Chinese Medicine Medicine because Ayurve are da tively. “I use many modali ancient medical traditions from India and China, ties including herbal medici respecdigestive issues, women ne. I have a special interes ’s t in workshops all over and health, postpartum recovery and perinatal loss. I teach will be teaching my first said another key facet online course this fall.” of Ayurveda is that poor Redmond issues. “It is no surpris digestion is the root e to me that modern science is now proving of all health thing,” she said. “Way this very same before crobiome, Ayurveda deeme we knew of the importance of gut health and the mimore importantly, preven d the digestive system as central to healing illness and ting illness in the first place.”
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TEETH
BY DR. SUSAN MAPLES
Orthodontic expectations We’ve entered a new age!
E
veryone loves a pretty smile! We have a cultural bias toward straight, white teeth, and traditionally orthodontists treat children and teens with growing jaw imbalances that result in dental misalignment. The dental professions agree that good orthodontic outcomes are a much better predictor of long-term stability than any style of orthodontic “retainer.” Ideal outcomes mean balanced facial bones, a well-fitting bite, teeth surrounded by healthy gums/ bone, a broad palate that’s adequately shaped for the tongue to be resting up with the lips easily closed, and of course a broad straight-teeth smile with no excess gum tissue and no large dark corridors near the corners of your mouth. That’s a tall order! To achieve all this, orthodontists are diving into a deeper evaluation that involves an open airway, soft tissue support (including tongue function, tongue-ties, tonsils, adenoids and facial soft tissue) and the entire complex of bones that support the face—not just the teeth. It’s usually considered easy for braces to create straight front teeth. But now we must respect the concept of supporting an open airway—to prevent or correct sleep-related breathing disorders like mouth breathing, snoring and
“It’s now believed that the majority of dental misalignment is preventable if we are paying attention to breathing, sleeping, swallowing patterns and intervening when needed.”
sleep apnea. A lot depends on the size, shape and position of the upper jaw (maxilla), and the relatively consequential growth of the lower. A properly shaped/positioned maxilla helps support the cheekbones, soft tissue around the eyes, and length and fullness of the upper lip. Plus, the shape of the hard palate should be a mirror image of the top of the tongue: broad and flat! Thus, the tongue can always rest in its “home,” so closed-mouth nasal breathing becomes natural. If the palate
is narrow/vaulted it forces the tongue to rest down and back toward the throat. A vaulted palate also impinges the nasal septum, often causing deviation that further restricts nasal breathing flow. It’s now believed that the majority of dental misalignment is preventable; if we are paying attention to breathing, sleeping, swallowing patterns and intervening when needed. Toddlers and school-age children can engage in myofunctional therapy, early expansion of the upper jaw, mouth taping, successful release of tongueties and removal of engorged tonsils/ adenoids. With obstructive sleep apnea affecting an estimated 25 percent of our adult population, choosing airway focused health professionals, including your orthodontist makes good sense.
Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.
Our mission is to help each person take a significant step toward his or her desired oral and overall health.
Learn more mouth body connections…
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BY KYLI KENNEDY
FITNESS
Hitting plateaus They’re real and here’s how to break through
Y
ou’ve been working hard, killing yourself at the gym. Everything is going great. The scale is going down and you’re getting stronger every day until suddenly, it all
comes to a screeching halt. You’re doing everything the same with zero results. It’s called a plateau and don’t worry, they’re normal; a pain in the behind, but yes, normal. Lucky for you a plateau
$
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doesn’t have to last forever. We are going to give you a few foolproof tweaks to get you back on track, fast. The first thing you’ll need to do is turn up the frequency and intensity of your workouts. Your body is programmed to be efficient. Muscles increase their strength and size when they are forced to contract at tensions close to their maximum. Muscles must be overloaded to increase in size. So, amp it up. Bump up your weights, add an extra workout to your week and try some different, more challenging movements. Push yourself, and watch the results come rolling back in! Next, you may need to cut back your calories. Your body is really good at utilizing the food you give to it. As you lose weight and increase in strength, your body will require less calories to do the very same actions. Start tracking your macro-nutrients. This will allow you to modify your nutrition further to get optimal results. Lastly, get some rest. Your body reacts very poorly to stress and lack of sleep. Workouts will suffer and you’ll find yourself craving sugar for energy. Sleep is necessary for your muscles to grow. As muscle mass increases, guess what else does? Your metabolism! So, rest it up! Take some time to yourself and get to bed early. Dim the lights and put your phone away. The faster to sleep, the faster you can bust through that plateau you’re stuck in! Good luck tomorrow, push it hard.
Kyli Kennedy, B.A. CPT, is the fitness manager and lead personal trainer at Anytime Fitness, Haslett . She is also a student physical therapist assistant specializing in nutrition and corrective. exercise. Reach her at 517.977.1444.
www.healthyandfitmagazine.com
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SKIN
Preventing blisters Tips on how to keep blisters at bay and treat them if they happen
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hile we often think of blisters on our feet, these painful skin irritations can occur anywhere on the body where body parts rub together or rub against clothing. Fortunately, blisters can be prevented by eliminating chafing. To stop them before they appear, pay attention to your skin and take precautions if you know you’re going to do a lot of walking, running or other physical activity. To prevent chafing that can lead to blisters, dermatologists recommend the following tips: Protect your feet: To prevent blisters on your feet, wear nylon or moisture-wicking socks. If wearing one pair of socks doesn’t help, try wearing two pairs to protect your skin. You should also make sure your shoes fit properly. Wear the right clothing: During physical activity, wear moisture-wick-
ing, loose-fitting clothes. Avoid clothes made of cotton, as cotton soaks up sweat and moisture. Consider soft bandages: For problem areas, such as the feet or thighs, consider using adhesive moleskin or other soft bandages. Make sure the bandages are applied securely. Apply powder or petroleum jelly to problem areas: This helps reduce friction when your skin rubs together or rubs against clothing. Stop your activity immediately if you experience pain or discomfort, or if your skin turns red. Ignoring symptoms may lead to a blister. If you do get a blister, be patient and try to leave it alone. Most blisters heal on their own in one to two weeks. Don’t resume the activity that caused your blister until it’s healed. To treat a blister, dermatologists recommend the following: Cover the blister: Loosely cover
the blister with a bandage. Bring in the sides of the bandage so that the middle of the bandage is a little raised. Use padding: To protect blisters in pressure areas, such as the bottom of your feet, use padding. Cut the padding into a donut shape with a hole in the middle and place it around the blister. Then, cover with a bandage. Avoid popping or draining a blister, as this could lead to infection. However, if your blister is large and painful, it may be necessary to drain the blister to reduce discomfort. To do this, sterilize a small needle using rubbing alcohol. Then, use the needle to carefully pierce one edge of the blister, which will allow some fluid to drain. Keep the area clean and covered: Once your blister has drained, wash the area with soap and water and apply petroleum jelly. Do not remove the “roof” of the blister, as this will protect the raw skin underneath as it heals.
IN GREATER LANSING— WE ALL LOVE THE GAME Did you know that over the last 10 years the Greater Lansing Sports Authority has grown sports events in our area by 272%? The GLSA is a full-service sports commission with a passion for bringing in and supporting sports events of all kinds. Offering premium venues, team-friendly dining and convenient lodging the Greater Lansing area is the best choice for your next event. Contact us and work with the GLSA today!
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517.377.1411 lansingsports.org #LANSINGSPORTS
BY DR. CHAD LARSON
MIND
Alzheimer’s prevention Diet, exercise, and sleep can reduce your risk
A
ccording to the Alzheimer’s Organization, 500,000 Americans develop Alzheimer’s Disease (AD) each year. In fact, AD is responsible for killing more Americans than prostate and breast cancer combined. And the latest research shows that environmental triggers play an influential role in the development of AD. Once thought to be contracted primarily through genetics, scientists have learned that over 95 percent of Alzheimer’s cases are the result of environmental factors. Scientists have shown that the development of AD is based on ongoing inflammation, and the buildup of two proteins in the brain called amyloid beta and tau, which are involved in plaque and tangle formation. The cause of the inflammation and buildup of these proteins rests in the immune reactivity caused by environmental, internal and external triggers that are involved in amyloid plaque and tangle formation. When detected, the immune system produces antibodies to attack and neutralize the environmental antigens. Simply put, the immune system’s attack on bacteria and other environmental triggers cross-reacts with certain human proteins, causing an autoimmune attack against the person’s own brain tissue. These findings, though complicated and disturbing, offer hope for progress on preventative measures we can all take when it comes to conditions of cognitive decline like AD. We now know that having a family history of AD does not have to lead to a diagnosis of dementia. As each one of us is unique in structure, genetic makeup and function, we also each respond differently to environmental factors including allergens in the air, foods that we consume, and chemicals and other elements that we are exposed to. So, what affects one person will not necessarily affect the next person the same way. While one person’s system may react greatly to something, the next individual may not react at all. Unfortunately, sensitivities to environmental factors, whether food or otherwise, can cause serious autoimmune reactivity and cross-reactivity that can lead
to many different diseases, including Alzheimer’s. This scientific discovery promotes the importance of AD prevention rather than focusing solely on treatment. With that in mind, here are some proactive measures that you can take for the early detection and prevention of cognitive decline and AD: Eat a healthy diet The inflammation that results from sugars, alcohol, dairy, trans fats and processed foods can inhibit the communication of brain
groundbreaking new test for detecting Alzheimer’s-Associated Immune Reactivity, can help detect antibodies up to 20 years before symptoms actually occur. Cyrex Laboratories, a clinical laboratory specializing in environmentally-induced autoimmunity, is the first to offer a test of this kind, giving promise to the early prevention of AD. Get adequate sleep The rule of eight hours of sleep a night is a general guideline. As with environmental reactions, individuals differ in the amount of sleep they require. This variance does not only occur from one person to the next, but also from one day to the next, or one life stage to the next. Listen to your body and get the rest that you need. Our bodies heal and cells regenerate when we sleep. Exercise According to the Alzheimer’s Research & Prevention Foundation, regular physical exercise can reduce your risk of developing AD by up to 50 percent. Exercise protects against AD and an overall loss in cognitive function by stimulating the brain’s ability to maintain old connections as well as make new ones.
cells through the damage of neurons. For this reason, diabetics are more susceptible to AD. A diet rich in vegetables, healthy proteins and Omega-3 fats is the best fuel for the brain. Many medical professionals believe a Mediterranean diet to be excellent for the prevention of AD. Identify and remove environmental triggers that your body is reactive to Pathological changes of Alzheimer’s are classified into three stages: Preclinical Mild Cognitive Impairment Dementia It is in the preclinical stage that testing for triggers can be the most beneficial and present the most telling results. Alzheimer’s LINX™, a
Thanks to recent medical findings, we have learned that the food we put in our bodies and the environmental elements we are exposed to can directly affect our brain and its cognitive function and wellbeing. If you have played high-impact sports, are experiencing memory loss, suffer from diabetes or gastrointestinal disorders, have a family history of AD, or you are just interested in preventing the development of AD, please speak to your health care provider to learn about your options. Remember that prevention supersedes treatment for any disease! Dr. Chad Larson, NMD, DC, CCN, CSCS, holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences. www.healthyandfitmagazine.com
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HEALTH
FITNESS
BY MOLLY NEVINS
Watch your drinks Calorie-packed beverages can sabotage your diet
D
on’t let your drink sabotage your hard work! When we think of Fall, we think beautiful leaves, crisp air, and pumpkin spice lattes. There are so many delicious, calorie packed beverages out there. Do you have any idea what is in them? I just burned 400 calories in my spin class this morning, but if I access the drive through across the street for a grande pumpkin spice latte...well that will cost me 470 calories. It doesn’t seem like it could be too bad, it’s just a little cup. But inside that little cup, along with your 470 calories, you’ve got 16 grams of fat (10 of which are saturated) and 64 grams of sugar. 64 grams! Even if you could fit that 470 calories into your day, there are much better ways to spend them. A slice of whole grain toast with avocado on it, a bowl of fruit, and eggs
with sautéed onions and peppers would be about the same number of calories and really fuel your body for the day.
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A hot chocolate from your favorite coffee place isn’t much better. A grande comes in at 400 calories with 10 grams of saturated fat and 43 grams of sugar. Chocolate protein powder can be a game changer for you. Mix the powder with water as directed, and warm it up! If you like it a little creamier, instead of water you can use your milk (or almond milk or soy, whatever you use). For those of us that are coffee drinkers, add a scoop of powder to your coffee. It’s a double benefit because it can replace your coffee creamer, and satisfy your hot chocolate craving! Sometimes, you’ve just got to splurge. We’re all human! Just do yourself a favor and run a quick Google search for the nutrition facts first. Be educated about what you are drinking (and eating) and it just might make you reconsider.
BY KATHLEEN GREGG
HEALTH
Thyroid issues? If your thyroid isn’t performing well, neither are you
A
ccording to Amy Myers, MD, it’s estimated that as many as 25 million Americans have a thyroid problem, and half of them have no idea that they do. The thyroid, a butterfly shaped gland in the center of your neck, is the master gland of metabolism. How well your thyroid is functioning is inter-related with every system in your body. If your thyroid is not performing optimally, then neither are you. 10 signs of an under-active thyroid:
1. Fatigue after sleeping 8 to 10 hours a night or needing to take a nap daily. 2. Weight gain or the inability to lose weight. 3. Mood issues such as mood swings, anxiety or depression. 4. Hormone imbalances such as PMS, irregular periods, or depression. 5. Muscle pain, joint pain, carpal tunnel, or tendonitis. 6. Cold hands and feet, feeling cold when others are not, or having a body temperature consistently below 98.5 degrees. 7. Dry or cracking skin, brittle nails and excessive hair loss. 8. Constipation. 9. Mind issues such as brain fog, poor concentration or poor memory. 10. Neck swelling, snoring or hoarse voice. How does your thyroid gland work? Thyroid hormone production is regulated by a feedback loop between the hypothalamus, pituitary gland and the thyroid gland. Hypothermic thyrotropin releasing hormone (TRH) stimulates pituitary thyrotropin (TSH) synthesis and secretion. In turn TSH stimulates production and release of T4 and T3 from the thyroid gland. When enough T4 is produced, it signals to TRH and TSH that there is enough thyroid hormone in circulation. About 85 percent of the hormone produced by our thyroid gland is T4, which is an inactive form of the hormone. After T4 is made, a small amount is converted into T3, which is the active form of the thyroid hormone. Hashimoto’s Thyroiditis, and autoimmune disease is the most common form of hypothyroidism and
its numbers are rising annually. An autoimmune disease is one in which your body turns on itself and begins to attack a certain organ or tissue believing it’s a foreign body. Many symptoms of thyroid imbalance are vague, and most doctors only have a few minutes talking with patients to sort out the cause of their complaint. Most doctors use only one or two tests (TSH and T4) and are not checking FT3, RT3, or thyroid antibodies. The best lab tests to determine if you have a thyroid problem are TSH, Free T4, Free T3, Reverse T3, Thyroid Peroxide use Antibodies (TPOAb), Thyroglobulin Antibodies (TgAb). There are things you can do to improve your thyroid function. 1. Make sure you are taking a high quality multivitamin with iodine, zinc, selenium, vitamin D,
and B vitamins. 2. Go completely grain and legume free. 3. Deal with stress and support your adrenal glands. The thyroid and adrenal glands work hand and hand. 4. Get eight to 10 hours of sleep every night. 5. Get fluoride, bromide, and chlorine out of your diet. 6. Heal your gut. A properly functioning digestive system is critical to good health.
Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or email:
drgregg@healthmattersmi.com
www.healthyandfitmagazine.com
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FITNESS
BY JUSTIN GRINNEL
Lifting weights will fight aging Strength training is important at any age
S
trength training is important at any age, but for those over the age of 30, the need to maintain and build lean muscle tissue becomes more and more important. I’m for all forms of exercise. Running, walking, Zumba, yoga — basically anything that gets you moving gets a thumbs up. But there still needs to be a strong focus on lifting weights to build muscle. After 30, adults who don’t strength train can lose up to an average of half a pound of muscle mass per year. This leads to early frailty and increased fat mass. Even active people who don’t strength train will lose significant amounts of muscle mass and suffer a decrease in bone density. This combination puts you at risk for fractures due to falls. The good news is that, if you start to strength train, you may be able to lose an average of four pounds of fat and gain three pounds of lean muscle in just four weeks. The results are expected to continue for the first 12 weeks of strength training. Building lean muscle mass is not the only benefit of strength training for aging populations. The toll that aging takes on a body extends down to the cellular level. But the damage accrued by cells in older muscles is especially severe because they don’t regenerate easily and they become weaker as their mitochondria, which produce energy, diminish in vigor and number. A recent study suggests that certain types of workouts may undo some of what the years can do to our mitochondria. The benefits of performing weight training are very robust and essential. Let’s take a deeper look into a few other major benefits: More muscle equals more metabolism Lifting weights helps you lose fat and build muscle. The effect that lifting weights has on your body composition is profound. The more muscle a person has, the more calories they will burn at rest. So basically, muscles speed up your metabolism, resulting in fat loss. Bone health Many studies have shown that lifting weights regularly can increase bone density. Other forms of exercises
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just don’t cut it when you’re trying to keep your bones strong and healthy. The only true way to do this is to lift heavy stuff and put it back down. Be proactive now, so you don’t have problems later. Strong makes everything easier I’m a big believer that we can keep our independence as long as we take care of our bodies and can do things ourselves. It would feel great if you didn’t need someone to do everything for you. Creating independence for yourself is an amazing feeling. It’s great when you accomplish a task that you thought you never could do. Lift some weights, get stronger, and get it done on your own. Confidence In the past, older folks were
left in the corner with the pink dumbbells or in water aerobics; they were self-conscious and felt out of place in the weight room. In today’s gym atmosphere, I’ve found that most of the aging population can keep up very well with the younger folks. They work harder, push themselves to the limits, and at times have better form. When an older person realizes outer strength, they can tap into their inner strength, and that begins to radiate. Confidence is an attractive quality and that gym confidence starts to carry over into every other aspect of life. A strong person in the weight room is a confident person outside the gym.
The list is published in the
FEB 2020 issue of
HEALTHY & FIT MAGAZINE
ATTENTION ALL RACE DIRECTORS 2020
E D I U G E C A R G N I M O C S I
ANY RACE! ANY SIZE! ANYWHERE IN MI WE WANT TO HEAR FROM YOU!
517.599.5169 kathy@healthyandfitmagazine.com
GENERATION ‘US’
BY TOM MATT
Relationships matter Connections and bonds should drive your life
N
othing on this earth has ever been done alone — everything involves some sort of collaborative effort. Living the mantra of helping others to accomplish a goal is critical to our collaborative spirit. I love to connect with others. It becomes clear that, as human beings, when we support others they, in turn, assist us. We achieve more through cooperation and collaboration. It is the essence of learning, self-improvement, and joy. This fundamental truth makes my Generation Us model flourish. The craziest thing is happening, though. Our technological abilities and achievements have created a paradox. In our pursuits to build faster, and bigger, the new technologies we use diminish our one-on-one time. Face-to-face became Facetime, our conversations became asynchronous through texting and emailing. They are now flat and harder to interpret. Feelings of isolation and stress have
“It always seems impossible until it’s done.” - Nelson Mandela
fueled industries that profit from the pursuit of happiness. Self-help books, courses, and self-medications (drugs and alcohol) make up multibillion-dollar businesses. We need to have socialization in order to get things done. We need to feel, we need to trust, and we need to communicate. Our ability to get things done is directly proportional to strong emotional connectedness and bonding with others. Strong social bonds create synergies and give us the ability to trust and to work together. No matter how old, smart, strong, or how young we may be, there
is always the silver lining of hope. Finding joy in relationships, building networks of people with consistent values and intense feelings of goodness is created by getting things done, by assisting those less fortunate, by paying it forward. Try these: • Be proactive in your actions, not reactive • Be willing to listen • Be ready to give back • Be able to love unconditionally
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
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October 5, 2019 Leslie, MI Fri., October 4
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Register on-line at eastsideracingcompany.com or Active.com RUN HOT LINE (586) 445-5480 MONDAY THRU FRIDAY
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BY MELISSA McKIMMY
MIND
Thinking of going vegan? Americans view veganism as a healthy, sustainable diet
M
ajor news outlets across the globe have declared 2019 the “year of the vegan.” Food giants like Unilever, Tyson, McDonald’s, Burger King, KFC and Subway are clamoring for a seat at the vegan food table, and vegan options like the Impossible Burger and Beyond Burger have gone mainstream. Veganism excludes all forms of animal exploitation and cruelty. To eat a vegan diet means to follow a diet free of all animal products. A record number of Americans, especially young people, view it as a healthy, ethical and sustainable way of eating. Many health benefits are attributed to following a plant-based diet. “Research consistently shows that plantbased diets are linked with a lower risk of obesity, hypertension, heart disease, Type 2 diabetes and cancer,” according to Sharon Palmer, a registered dietician and author of Plant-Powered for Life.” Many pro athletes rely on a plant-
about the climate crisis, to support their values through food choices. A study by the University of Oxford found that eliminating animal-derived foods is the single most effective way to reduce environmental impact. In fact, going vegan can reduce your carbon footprint by over 70 percent. CADL’s South Lansing branch will host VegMichigan for a free presentation and vegan food tasting on Wednesday, Nov. 13 at 6:30 p.m. Visit cadl.org/events for more information.
CHECK THIS OUT!
To read more about veganism, check out How Not to Die by Michael Greger, available at Capital Area District Libraries.
based diet to improve performance, recovery and longevity, including 2019 Wimbledon champion Novack Djokovic, a producer of the new documentary, The Game Changers. Veganism also allows people who prioritize the humane treatment of animals, and those with concerns
Melissa McKimmy is the Event Coordinator for VegMichigan, a nonprofit group that works to promote the health, ethical and environmental benefits of a plant-based diet.
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BY KIMBERLY WHITFIELD
“Committed to One’s Well-being”
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Call us to advertise today!
(517) 599-5169 We’re looking for the next cover of Healthy & Fit Magazine. Is it you? If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.
Erica Spencer Photography espencer.net • 517.980.4951
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Check out the library It’s a great place to bring back memories and make new ones
I
lost my mother this past July and since that time, I’ve been reminiscing about my life. One of the things I remember clearly about my childhood is my mother expressing the importance of being a good reader. I recall my father bringing home The Lansing State Journal every Sunday. Mom would cheerfully call my younger sister, Tracy, and me into the living room and ask us to pick out two articles. We would run to our room and quickly practice reading our selections. Afterward, mom and dad participated as our captive audience while we took turns reading aloud. Mom always had a pen and paper to jot down words we mispronounced. My parents always clapped after each reading. They were definitely great cheerleaders. When we finished reading, mom shared the list of missed words and then it was time to grab our notebooks, write down each word that we struggled with, look up the definition in the dictionary, write out the italicized version and put it into a sentence. Mom always had the speak and spell handy when needed. Looking back, she would have been an awesome school teacher. During junior high, one of my teachers, Mr. Phil Booth Sr., often asked students to read aloud. Thanks to my mom, I was always eager and ready. Classmates often told me they resented when they were called on. It was then that I realized: wow, I have a pretty cool mom! This life experience empowered me to have courage and confidence when speaking in front of small and large groups. In fact, it still helps me today. THANKS, MOM! Since my childhood, one of my favorite places to visit regularly is the library. It’s packed with a wealth of information. This fall, if you are in need of inspiration, I would encourage you to visit your local library. Here are a few of the benefits: Cozy atmosphere Libraries offer great seating areas and nice tables where you can spread out and enjoy several books and magazines at one time. If you need more privacy, some libraries offer small conference rooms to study or work on projects. Books on CD I love listening to books on CD while traveling in the car. During your next visit to the library be sure to visit this section and tell them Kimberly sent you! Awesome staff Everyone is kind and helpful in making sure patrons find what they are looking for. I love my library families, cheers to CADL and DTDL. Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Michigan State University and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
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