What is fit?

We don’t have a simple definition, but it’s something we know when we see it. We have assembled a crack panel of experts to help us out. If you think you are someone we would like to learn about, please enter! We’re looking for any individual between the ages of 50-59 who leads a healthy lifestyle. We’re looking for runners, cyclists, triathletes, body builders, and the spouse who finds a way to stay active and fit while juggling kids, family, a job and the PTA. There’s a world of fitness-loving individuals out there in the Lansing and Jackson area and whether you run marathons, or burn through an exercise DVD when you find the time, we want to hear from you.

The Fit Over 50 Features

The Fit Over 50 feature will appear in the April issue of Healthy & Fit Magazine. This special section of the magazine will highlight eight Lansing/Jackson area individuals who are living a healthy lifestyle, as deemed so by our panel of judges. This is not a contest. However, Healthy & Fit Magazine will only have room to feature eight (8) individuals in the magazine’s special feature. Our panel will determine which eight individuals are right for the section. Entries not chosen for the feature may be considered as used for the regular “Fit Feature” section of the magazine.

Download the entry form here.

Anyone who wishes to enter this contest must download the linked file and make sure to include a print version of a photo. This photo will not be returned. All entries must be received by February 20. No exceptions. All entries must follow the directions on the entry form to be considered. By entering, you’re allowing Healthy & Fit Magazine to publish the information on the entry form, as well as use the printed photo for the magazine.

How to enter:

1. Download and complete the official entry form here
2. Take a photo of yourself and mail it along with your completed entry form.
3. Mail it to: Fit Over 50, Healthy & Fit Magazine, 312 North Street, Suite B, Mason, MI 48854
4. Make sure it’s postmarked by Feb. 20, 2012. If it’s late, you’re not entered. No exceptions.
5. Read the April issue of Healthy & Fit Magazine to see if you, or your person who is nominated, is featured.

Meet the panel

David Hutchins • executive director, Fit Over 50
David Hutchins is a healthy lifestyle guru. He is an MSU graduate and is a health and life insurance agent at W.D. Guerre & Associates Insurance, in downtown lansing. He’s a strong believer in health and fitness for a better and more enjoyable life and one of the principals behind the Fit Over 50 panel. His motto: “Our bodies our are vehicles.”

Chris Johnson • author, On Target Living

Chris Johnson is a nationally recognized speaker and author. For over 25 years he has earned the reputation of providing lifestyle modification strategies with integrity and compassion. As the Director of Health, Wellness and Fitness at Sparrow Health System’s Michigan Athletic Club for over fifteen years, he pioneered one of the most successful personal training programs in the country. He holds a Master’s Degree in Exercise Physiology from Michigan State University, and certifications from the American College of Sports Medicine, National Academy of Sports Medicine and the American Council on Exercise, along with over 16,000 hours of one-on-one personal training.

Karen Giles-Smith • freelance writer, registered dietician

Karen is a freelance writer and registered dietitian based in Mason, Michigan. She specializes in nutrition, health and wellness writing and business communications. She has written on the topics of nutrition and fitness, diabetes, distance education, child welfare, fly fishing and nature preservation for consumer and trade magazines. Karen’s writing has a warm, engaging style that has readers and editors asking for more. She is a contributing editor to Healthy & Fit Magazine.


Rebecca Klinger • co-owner, State of Fitness

Rebecca Klinger, co-owner of State of Fitness, is a certified athletic trainer and personal trainer. She received her Bachelor of Arts in Exercise and Health Science from Alma College and Master of Science in Kinesiology from Michigan State University. Rebecca attended the Titleist Performance Institute to become a level two certified golf fitness instructor and certified golf medical instructor and is enrolled in the Gray Institute of Functional Transformation (GIFT) program. Her expertise includes healthy lifestyle management, rehabilitation of injuries, golf fitness and medical Winstruction, and improving sports performance of high school, collegiate, Olympic, and professional athletes.

Gabe Zussman • The Trainers Studio

Gabe specializes in golf fitness, general fitness and athlete development. Gabe has extensive experience as a group fitness instructor conducting boot camp and high intensity training classes for members in a large health club setting. He co-founded The Trainers Studio, LLC in 2003 with Walt Reynolds & Lisa Taylor and currently serves as a managing partner for the business.

Tim Kissman • Healthy & Fit Magazine

Tim is the owner and publisher of Healthy & Fit Magazine, which was started in April 2005. He is a former college basketball player (Hillsdale College) and current basketball and softball coach of his two daughters, Autumn and Sage. He lives in Mason where he is on a never-ending search on ways to get rid of belly fat.

The beer phenomenon at races has exploded, Murtha explains. “At most races, runners will get a ticket for one free beer. That’s tempting for runners who wouldn’t normally finish a race with a beer. It’s also confusing: Because beer is provided for free at marathons, people wonder if it’s good for them. Should athletes drink the beer or not? Well, there are two ways to look at it . . .”

Beer is a bad idea

“What I tell runners is that beer is not a recovery drink,” says Murtha. “There’s nothing about it that helps with recovery. Beer doesn’t have enough carbs to meet recovery needs and the fluid in the beer doesn’t help with hydration because alcohol is a diuretic. Athletes also need electrolytes and protein for recovery. Beer may have a small amount of electrolytes but it doesn’t have protein. In general, beer is a bad idea.”

A little beer is OK after rehydrating/refueling

“You may be thinking: I did the big race and finished and I deserve a beer,” says Murtha. “That’s great! Go for it! But hold off for a while and, during the first half hour post-race when you’re sore and stretching, grab a low-fat chocolate milk, hot chocolate or Gatorade—you’ll need 2-3 cups—then have a beer. If you’re going to drink beer, alternate it with water. Alcohol confuses the kidneys and makes the body excrete more fluids, so each cup of beer dehydrates the body even more.”

The Bottom Line

“Many athletes train for one or two big events each year and want to celebrate after the finish line,” says Murtha.

“But the first hour post-event is not the time to do that. First, you need to fix what you just broke while running [the breakdown of muscle tissue and loss of fluids and electrolytes].

“A lot of inflammation is going on during a marathon, so it’s important to eat and drink post-race to help reduce inflammation. You need to get good nutrients on board your body. You need fluids, electrolytes, antioxidants, protein and healthy fats. And don’t go overboard with the beer, especially if you’re getting ready for another race.”

Katie Murtha, MS, RD, CSSD, LDN, is a runner, snowboarder and owner of RDKate Sports Nutrition Consulting near Chicago: www.RDKate.com

Kids 2-19 years of age are drinking up to 15 perecent of their daily calories from sugar-sweetened beverages, and that number has been, and continues to be, on the rise.

Boys often drink more sugary beverages than girls, and across the board, there’s an increase in the amount of sugary beverages kids drink and a decrease in the amount of water and nutrient-rich beverages, such as milk.

This is not surprising considering almost two-thirds of all kid-focused advertising is for foods or beverages with low nutrition.

These choices can affect a child’s bone and tooth health. Less calcium and vitamin D in the diet increases susceptibility to weaker bones and tooth decay.

Also, the caffeine in some sugar-sweetened drinks may cause additional calcium to be excreted from the body, furthering the problem.

Michele Nikolai, clinical nutrition manager at Sparrow Health System in Lansing, Michigan, is starting to see trends in body weight related to drink choices.

“The majority of the children and teens we see that are overweight or obese drink a disproportionately high amount of calories from sugar-sweetened beverages. Some think that calories from drinks don’t count, so they may consume anywhere from 500 to 2,000 calories per day from these drinks.”

Nikolai has found many families model good nutrition choices while at home by offering milk or milk alternatives at mealtimes, but struggle when eating away from home.

“Eating out frequently is common, and this is when many children have sugar-sweetened beverages.”

On the positive side, more parents seem to be purchasing 100% juices instead of sugar-sweetened juice drinks. Nikolai points out that while 100% juices are a healthier choice due to their naturally occurring vitamins and no added sugars, calorie content and portion size are still important considerations.

“The calorie content is almost the same in all the 100 percent fruit juices, soda pops and fruit drinks.”

Although a specific recommendation for a maximum daily amount of added sugar does not exist, health care professionals recommend limiting added sugars as much as possible.

An average 12-ounce soft drink can have 40 grams of added sugar which is equivalent to 10 teaspoons or almost one-fifth cup.

As a whole, Nikolai and the pediatric dietitians at Sparrow recommend and encourage non-sweetened beverages for their clients and patients. But even more so, they encourage whole fruits instead of juice.

Pointers for Parents:

Flavored milk is a nutrient-rich option for kids who don’t like plain milk. When possible, choose fat-free or low-fat milk. If sweetened milk products are chosen, the added sugars should be considered in light of the daily total added sugar intake.

To make sure kids are drinking enough water, always have some in tow. Kids may drink more water if it’s offered to them in a “sports bottle” with a team or school logo on it.

Parents can set a good example by drinking healthy beverages themselves and by buying healthy beverages for their children.

Written by Gina Keilen. Keilen is a registered dietitian formerly of the Greater Lansing area, now living in Howell.  She works at University of Michigan Hospital as a Food Service Manager.

It’s not all or nothing Before I lost more than 30 pounds 5 years ago, my approach to dieting was “all or nothing.” Every Monday I would start over and fall of the wagon a few days later. Eventually, I stopped all together until I read the book, Body for Life for Women by Dr. Pamela Peeke. What really clicked for me was the 80/20 rule. Peeke recommends eating healthy, staying focused and working hard 80 percent of the time and the other 20 percent for being human. Think cheat days! Progress, not perfection is her mantra. I finally felt like I had permission for not being perfect. It worked and I eventually met my goal weight!

Accessorizing your foods Are you still eating regular salad dressing? Like a scoop of croutons and some bacon bits too? “Accessorizing” your foods with these little extras adds up at the end of the day. The biggest offender is the high calorie, fat-laden dressings. It really defeats the purpose of eating more veggies when, in some cases, they have just as many calories as a burger and fries! Be wary of reduced-calorie options as they are often loaded with sugar, sodium and chemicals you can’t pronounce. Choose a vinaigrette or other options made with healthy fats like olive or flaxseed oil.

I kicked butt at boot camp so I can eat what I want Usually we overestimate our true calorie burn. Check out caloriesperhour.com to calculate how many calories you actually torched. Instead of rewarding yourself with food think about other rewards that could actually help you stay on track and meet your goals. New songs for your playlist, workout clothes or a massage for a job well done.

The sampler Cooking dinner can lead to overeating – one dinner at the stove and one at the table. A little nibble here and there can add up quickly but because you’re just “sampling” you don’t think they count. If you’re famished, eat a healthy snack before you start cooking. Next, resist the urge to peel off your work clothes and get in your comfy yoga pants. Wear an apron and tie it snugly around your waist to keep you aware of your waistline and chew gum. Another sneaky sabotage that can pack on more calories is finishing the leftovers on your kids plates or serving bowls. Toss the kid’s leftovers and store the rest in the fridge.

You’re still chugging diet pop Artificial sweeteners can be hard for your body to break down and anything carbonated can make you feel bloated. The sweet taste of diet pop tricks your body into thinking it’s about to get a rush of calorie energy and when it doesn’t arrive you crave even more sweets. Diet pop can overwhelm your taste buds. Try this test: take a sip of water and bite into your favorite food. Then take a drink of diet pop and bite into the same food. The food tastes bland after the diet pop, so you may reach for more food to satisfy your taste buds. People that consume diet pop on a regular basis weigh more than those who don’t drink diet pop. Recent studies also showed a higher risk of stroke and heart attack for those who drink diet pop on a daily basis. If you’re drinking a diet pop or two every day, scale down every week. For every diet pop you drink, drink one glass of water. Try flavoring your water with fresh fruit or cucumber and ginger. Believe it or not, your body will begin to crave water more than the diet pop.

I forgot to eat You skipped breakfast and worked through lunch so you don’t sweat it when you scarf down a huge, fatty dinner because you banked all the calories from breakfast and lunch. Not quite – skipping meals produces ghrelin, a hunger hormone you don’t want to activate. Not only does it tell you to eat, it directs you to the not-so-good for you stuff. Keep your metabolism revving by striving to eat 6 small meals a day. Instead of taking your chances in the break room, stash your own healthy choices in your desk or fridge.

Lombardi was right Vince Lombardi nailed it with this quote: “Winners never quit and quitters never win.” Write it down and repeat when necessary.

If you exercise 3-4 times a week, there’s no need to worry about a post-exercise eating plan because there’s plenty of time to refuel before your next workout.

If, however, you’re a competitive athlete or trainer who works out two or more times a day, your body needs to refuel after each workout so that you’re good to go for the next bout. Your body needs fluid to rehydrate, electrolytes to replace those lost through sweat, carbohydrate to restore muscle glycogen (energy stored in muscles) and high-quality protein to repair and build muscle tissue. For you, there’s no question: Consuming the appropriate foods and fluids can enhance your recovery.

Several studies suggest that milk has what it takes. Here’s the lowdown on milk as a recovery beverage.

Who:
Studies done on subjects—mostly men in their 20s—suggest that drinking white milk or chocolate milk after a workout is as, or more, effective than some sports drinks in helping the body to refuel, recover and rehydrate after exercise. This refuel/recover/rehydrate trifecta may help the body perform better during the next workout. Drinking milk post-workout also may help improve body composition by increasing muscle mass and decreasing body fat over time.

What/When:
Many sports nutritionists and trainers recommend drinking low-fat (1/2%-1%) or fat-free white or chocolate milk immediately to about an hour after endurance exercise. Also, research suggests that eating protein-rich food before exercise, such as yogurt or a glass of milk, may optimize recovery by providing a ready-and-waiting supply of amino acids, the building blocks of protein.

Why:
Milk contains (per 8 ounces):

• Protein (8 grams) to help build and repair muscle. Milk’s high quality protein is composed of 80% casein and 20% whey proteins. Whey is a fast-acting protein and casein in a slower-acting protein. Together, the two types of protein provide muscles with immediate and longer-term delivery of amino acids.
• Carbohydrate (12-24 grams) to replenish muscle glycogen stores. Milk has 12 grams of carbohydrate from lactose (naturally-occurring milk sugar) whereas chocolate milk has about 24 grams of carbohydrate, depending on the brand, due to added sugar. Bonus: Carbohydrate combined with protein, as in milk, creates an even better muscle refueling and building response and reduces cortisol, a hormone that breaks down muscle.
• Water (87%) to help replace fluid losses and maintain proper hydration. Water is necessary for all body cells to function properly.
• Electrolytes (about 375 mg potassium and about 105 mg sodium) to help replace what’s lost through sweat. Electrolytes transmit nerve impulses, contract muscles, and assist with fluid balance.
• Nine essential nutrients in all—including calcium (300 mg), magnesium (27 mg), and vitamin D (100 IUs) for bone health and overall health. Chocolate milk has the same nine essential nutrients as white milk.

How:
To recover/refuel after endurance exercise, white or chocolate milk should be consumed—ideally—as a part of a post-workout snack or meal.

In Nancy Clark’s Sports Nutrition Guidebook, Clark, a sports nutrition expert, writes, “Proper fueling at the right time is worth the effort. Rather than simply dash off to your next obligation, take the time to grab a chocolate milk or a yogurt.”

written by Karen Giles-Smith. Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visitTheWellnessWriter.com and AtEaseWithEating.com.

A:   That’s awesome, and somewhat predictable….here’s why.  Studies have shown that just engaging the smile muscles (especially zygomatic major) causes us to release positive endorphins.   It turns out that even faking a smile releases tiny spurts of the stuff that makes us feel better.    In one study (Fritz, 1988 comic review) a group of participants were asked to hold a pencil in their lips.  A second group of participants were asked to hold the pencil in their teeth–with their lips not touching, thereby engaging their smile muscles.  This second group, the unknowing “smilers”, ranked the comics they were viewing significantly funnier than the straight-lipped group.

That’s well and good….but wait there’s more!  Smiles are also contagious—they make other people inadvertently smile and feel happier, which in turn influences a more positive response toward you.  (By the way, frowning also triggers others to unconsciously frown, and in turn feel crummy.)  These emotional contagions are a result of an inherent physiologic process called mimicry and it’s fascinating!   Our ancestors’ abilities to empathize with, or “danger-warn” by mimicking their neighbors’ emotions were sometimes the communication determinants between life and death.

So how do you feel better? Let me recap some significant research. Smiling has measurable elevating effects on the body:  It boosts our immune system, reduces stress, lowers blood pressure, enhances others’ perceptions of us and, as you’ve noticed, significantly improves our personal affect.

Authentic smiles are also marked by eye muscle (obicularis oculii) engagement.  Hence, squinty, smiling eyes spreads positivity.  “Crow’s-feet” convey feelings of amusement, optimism and joy.  It’s no surprise why many of our returning botox patients want treatment to smooth out their furrowed brows (which transmits feelings of anger or worry) but are far less concerned about erasing those expressive smile lines.

So go on with your happy self….squeeze your zygomatic major, squint your orbicularis oculi, and by all means….show off your beautiful teeth!

written by Dr. Susan Maples.

Try these tips to brighten your mood and spark your energy.

Lighten up: To counter winter’s shorter, darker days, spend more time in bright rooms. Open shades and drapes to let in as much sunlight as possible. Sit near a window whenever you can. Consider switching the light bulbs in your home to full-spectrum bulbs which mimic natural light and investing in a light therapy box or a dawn simulator/sunrise alarm clock.

Head outdoors: Fresh air, sunshine and movement are naturally stress-relieving and rejuvenating. Bundle up and go for a walk or jog (be sure to tread safely on ice and snow with non-slip footgear) or enjoy winter activities such as ice skating, sledding, snow shoeing or skiing.

Get a move on: A good workout will boost energy, metabolism and mood. If you can’t exercise outdoors, there are plenty of indoor options such as workout videos, mall walking, health clubs/gyms, indoor pools, and yoga studios.

Eat the rainbow: Enjoy plenty of fruits, vegetables, whole grains and include low-fat dairy products and omega-3-rich foods (such as salmon and nuts). Go easy on heavily processed, high-fat and nutrient-void foods. Colorful fruits and vegetables are rich in nutrients and antioxidants which may boost mood in addition to health and energy. Eating regularly and getting adequate protein and fiber will help keep your energy and mood on an even keel. Pay attention to your body as you’re eating and try to stop eating when you’re about three-quarters full—you’ll be less likely to overeat and feel sluggish.

Ease up on alcohol: Remember that alcohol is a depressant, not a mood-lifter. And of course, if you overdo, you may feel sick and tired the next day.

Curb caffeine: In moderate amounts (2-3 cups of coffee a day), caffeine can boost energy and mood, but too much can cause nervousness, anxiety, mood swings and difficulty sleeping.

Get enough Zs: Sleep plays a critical role in immune function, metabolism, memory, learning, and wellness. Most adults need 7-8 hours of sleep every night for health and wellbeing. Skimping on sleep will sap your energy and mess with your mood.

Be kind to yourself: At least once a day, do something you want to do—which could mean doing nothing! Make time for yourself by saying no to unnecessary tasks or events. And ask for help or support when you need it.

Actively relax: Take it to the mat. Meditation and yoga have many mental and physical health benefits including reducing anxiety and stress and improving sleep.

Seek out social support: Hanging around with positive people is a major mood-booster. Even an e-mail or phone call with someone who makes you smile can lift your spirits.

Get help if needed: If low mood persists or is intense, talk with your doctor or mental health care provider.

written by Karen Giles-Smith. Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

Its unique approach to training has attracted the many fitness enthusiasts that are tired of the same old aerobics class or machine circuit at their local gym. The big beef that people have with CrossFit is it’s one-size-fits-all mentality. If you are prone to injury, or not in the best condition you run the risk of getting hurt.

The use of highly technical lifts such as Olympic lifts, deadlifts, hand stand push-ups and gymnastics takes great skill and a lot of practice to do correctly. The programming of the workout also is called to be suspect as there is argument that there is no reason to the ideology of the workouts. Putting all of this aside I personally have a lot to like about CrossFit despite some of its shortcomings.

Here is why:

Competition pushes us

Competition can be a great motivator. Scientists have found that training in a group boosts people ability to push past pain during exercise. Competition also releases endorphins that can push you through a painful, yet successful workout.

Functional total body exercises

The days of isolating muscles and using machines are a thing of the past. Utilizing the whole body in a functional manner has been proven to boost your metabolism, and build muscle more efficiently and effectively. Exercises such as cleans, squat, and pull-ups will work more muscle, causing larger releases of fat burning and muscle building hormones and enzymes. The more muscle you work, the more calories you burn.

Short and intense is best

You no longer need to have the mentality that more is better when it comes to exercise. Short, intense, and efficient workouts are exactly what the busy American needs. Studies have shown that overweight adults who trained with weights for just 11 minutes a day, 3 days a week increased their muscle strength and burned more calories at rest 24 hours after exercise than non-exercises. You also reduce the risk of overtraining and the release of cortisol, a hormone that can blunt your ability to build muscle and burn fat.

If it’s not hard, it’s not exercise

Our bodies were meant to walk and do manual labor. These are not examples of exercises! When you pair exercises together and go at a high intensity you burn a much larger amount of calories. You also release a lot more growth hormone and testosterone—two key hormones that help you get in shape. Our bodies were made to work hard and fast, not slow and long. The next time you workout push your self a little faster, and add a little more weight to the bar. Your body will thank you.

They have fun doing it

It is not only about the competition. It is also about making friends that will have a vested interest in you succeeding in living a healthier lifestyle. It has been shown that people with a great support system are more likely to succeed in an exercise program than people who don’t. When we are held accountable for things we usually step up to the plate and get the job done. CrossFit has created an environment that encourages people to stay consistent with their workouts, push hard, and have fun doing it. Something we do at State of Fitness everyday.

written by

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

The causes of foodborne illness are often due to improper storage, unsafe food handling, lack of cleanliness and poor refrigerator maintenance. The U.S. Centers for Disease Control and Prevention estimate that this year foodborne illness will affect one in six Americans and result in 3,000 deaths.

It’s time to give your kitchen a health overhaul. Below are four common home food safety fouls and how to correct them with proper food safety techniques.’

Foul #1: Rinsing meat, poultry and seafood

Fix: “Many people believe that rinsing meat gets rid of bacteria, but it actually spreads it because the water splashes the bacteria all over the kitchen,” says Bethany Thayer, registered dietitian, director of wellness programs at Henry Ford Health System and spokesperson for the American Dietetic Association. “The only way to get rid of bacteria is by cooking food to the proper internal temperature.”

Foul #2: Not cleaning fruits and vegetables

Fix: “When fruits and vegetables aren’t cleaned and then they’re peeled or cut, the bacteria from the surface of the produce can be easily transferred by the knife to the inside of the produce,” says Thayer. “Be sure to rinse produce and scrub, if necessary, to get the dirt off. Local and organic produce are just as likely or maybe more likely to have bacteria clinging to them.”

Foul #3: Is food is edible based on smell?

Fix: “Not all food smells bad when it’s spoiled,” cautions Thayer. “You can find safe storage charts for food online. You may be surprised by how short the safe storage times are.”

Foul #4: Marinating food at room temperature.

Fix: “Some people think because marinades are acidic, they kill the bacteria, so it’s okay to marinate food on the counter,” says Thayer. “But bacteria grow really fast at room temperature. Marinate in the fridge.”

Basic training for food safety

“Many of us learned food practices from our parents,” says Thayer. “We know so much more now about food safety than 50 to 60 years ago.”

Wash. Wash hands thoroughly with soap and water before preparing food, after hands come in contact with raw meat or poultry, and before eating. Wash between fingers and under fingernails for the length of time it takes to sing the ABC song.

Clean food preparation surfaces, such as countertops and cutting boards, before and after food preparation with soap and water or a bleach solution (one tablespoon of bleach per gallon of water)—allow to air dry. Wash towels and sponges often and replace sponges every few weeks.

Discard cutting boards when they become excessively worn or develop hard-to-clean grooves.

Separate. To stop the transfer of bacteria from utensils to food, use separate cutting boards for raw meats, poultry or seafood and for ready-to-eat food like fruits, vegetables and breads. Once the meat, poultry or seafood has been cooked, place it on a new or clean serving platter, instead of the same one used to hold the raw food.

Cook. Always use a food thermometer to ensure food is cooked to a safe internal temperature. Beef, veal and lamb: 145°F. Pork and ground beef: 160°F. Poultry: 165°F.

Refrigerate. Keep a refrigerator thermometer on a shelf in the refrigerator and check it periodically to make sure the temperature is below 40°F. Thaw foods in the refrigerator, not on the counter or in the sink. Refrigerate leftovers in containers intended for food storage as soon as possible and definitely within two hours of preparation.

Label containers with contents and date of preparation. If cooked leftovers are not eaten within three to four days, throw them out.

Karen Giles-Smith is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.