Where: Start from Pedal and Tour, 225 N. Jackson St., Jackson, MI, 49201

Routes: 18 Mile Family Ride, 50 Mile route, SAG vehicles, and 2 SAG stops.

Details: The first 130 riders will receive a free t-shirt. Helmets are required for all riders. Refreshments will be offered after the ride.

Registration fee for individuals will be $20.00. After July 19th it will be $25.00. Family fee is $30.00 and $35.00 after July 19th.

For more information, please visit www.pandtfitness.com or call 517-789-6361 or 1-800-298-5781.

A study from researchers at Stanford University finds that extra hours of sleep at night can help improve football players’ performance on drills such as the 40-yard dash and the 20-yard shuttle.

“The goal was to aim for 10 hours of sleep per night,” says Cheri Mah of the Stanford Sleep Disorders Clinic. At the beginning of the season, Mah found that the players had moderate levels of daytime fatigue, even though they thought they were getting enough rest at night. Seven players were included in the study.

It’s not easy to convince college students to add hours of sleep to their schedules each day. “It’s a lot to ask,” Mah says, but throughout the season she was able to document a significant extension of nighttime sleep.

Early in the season, the players’ average 40-yard dash time was 4.99 seconds. But after six weeks of extra ZZZs, the average time dropped one-tenth of a second — to 4.89 seconds.

“That could mean millions in the NFL,” says Dr. Tim Church of the Pennington Biomedical Research Center at Louisiana State University. “A tenth of a second is a huge, huge difference from a performance standpoint.”

As the players’ performance on drills improved with the extra sleep, their levels of daytime fatigue dropped dramatically. And the scores on vigor tests improved, too.

“It’s not a surprise,” Church says. He adds that the players’ workouts are so extreme and intense that “when you give them a little extra time to recover, you see additional benefits.”

It’s hard to say how the connection between more sleep and improved physical performance may translate to weekend warriors — or middle-age folks who are just trying to hold onto a nine-minute jogging pace.

The take-home message here, Church says, is that this is just one more example of how sleep makes a difference.

Sleep And Preschool Success

The benefits of adequate sleep extend far beyond what’s now being documented on athletic performance. And when it comes to teaching good sleep hygiene, it seems parents can never start too early.

One new study that explored the sleep habits of preschool-age children finds that bedtime rituals and rules play a unique role in the development of 4-year-olds.

“This is a good time to look at things like early learning and brain development,” says researcher Erika Gaylor of SRI International, a nonprofit research institute in Menlo Park, Calif.

She analyzed a federal survey of some 8,000 families in which parents were asked a slew of questions about bedtime. The survey was ongoing — from the time their kids were 9 months old through the start of kindergarten. Parents were surveyed several times throughout this period.

The researchers asked questions such as, “What time does your child go to bed?” and “Do you as parents have a rule about bedtime?” Researchers followed up with home visits, during which they conducted one-on-one assessments to measure math and language skills.

“What was really surprising was that having a rule about bedtime was associated with higher scores on language and math skills,” Gaylor says.

Children of parents who reported having a rule about bedtime scored about 6 percentage points higher on an assessment of their vocabulary compared with children whose parents did not report a rule about bedtime. They scored 7 percent higher on assessments of early math skills.

They were small but significant differences. And researchers say the study is yet another example of the power of a good night’s sleep.

Both of these studies are being presented this week at the annual SLEEP conference, which is a joint venture of the American Academy of Sleep Medicine and the Sleep Research Society.

Healthy & Fit Magazine

Experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next workout.

The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise. Specifically, the researchers found a chocolate milk advantage for:

• Building Muscle – Post-exercise muscle biopsies in eight moderately trained male runners showed that after drinking 16 ounces of fat free chocolate milk, the runners had enhanced skeletal muscle protein synthesis – a sign that muscles were better able to repair and rebuild – compared to when they drank a carbohydrate only sports beverage with the same amount of calories. The researchers suggest that “athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair.” (1)
• Replenishing Muscle “Fuel” – Replacing muscle fuel (glycogen) after exercise is essential to an athlete’s future performance and muscle recovery. Researchers found that drinking 16 ounces of fat free chocolate milk with its mix of carbohydrates and protein (compared to a carbohydrate-only sports drink with the same amount of calories) led to greater concentration of glycogen in muscles at 30 and 60 minutes post exercise. (2)
• Maintaining Lean Muscle – Athletes risk muscle breakdown following exercise when the body’s demands are at their peak. Researchers found that drinking fat free chocolate milk after exercise helped decrease markers of muscle breakdown compared to drinking a carbohydrate sports drink. (3)
• Subsequent Exercise Performance – Ten trained men and women cyclists rode for an hour and a half, followed by 10 minutes of intervals. They rested for four hours and were provided with one three drinks immediately and two hours into recovery: lowfat chocolate milk, a carbohydrate drink with the same amount of calories or a control drink. When the cyclists then performed a subsequent 40 kilometer ride, their trial time was significantly shorter after drinking the chocolate milk compared to the carbohydrate drink and the control drink. (4)

Why Chocolate Milk?

Chocolate milk’s combination of carbohydrates and high-quality protein first made researchers take notice of a potential exercise benefit. The combination of carbs and protein already in chocolate milk matched the ratio found to be most beneficial for recovery. In fact, studies suggest that chocolate milk has the right mix of carbs and protein to help refuel exhausted muscles, and the protein in milk helps build lean muscle. This new research adds to a growing body of evidence suggesting milk can be just as effective as some commercial sports drinks in helping athletes refuel and recover.

Milk also provides fluids for rehydration and electrolytes, including potassium, calcium and magnesium lost in sweat, that both recreational exercisers and elite athletes need to replace after strenuous activity. Plus, chocolate milk is naturally nutrient-rich with the advantage of additional nutrients not found in most traditional sports drinks. Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in chocolate milk.

Healthy & Fit Magazine

The health benefits of growing your own vegetables are numerous. We all know that veggies are great for our bodies, especially the greens. However, there is nothing like fresh, natural vegetables you know you can trust – right out of your own backyard!

Home grown vegetables are more fresh and rich in nutrients than those that come from large farms that use pesticides and other chemicals to maintain crops. Freshly grown vegetables are also preservative free, unlike most canned vegetables from the grocery store.

Gardening is a great hobby for people of all ages. It is refreshing to spend time outdoors the sunshine getting a little extra vitamin D (though be sure to implement proper skin protection!). Planting your own garden provides low-intensity, fun exercise. Pulling weeds and working the soil is certainly not always easy. You are sure to get a good little workout while tending your crops.

Along with the physical benefits, there are also mental benefits. Vegetable garden planting provides an escape while concentrating on gardening instead outside anxiety or pressures. Working hard is a proven reliever of stress. Gardening also allows for creativity, which is great for the heart and soul.

Vegetable garden planting is a great way to save money. Not only can you spend less by using less gas on trips to the store, but on the cost of the produce as well. Your time is also extremely valuable. It is a huge time saver to simply run outside and grab a nice ripe tomato instead of gathering your belongings and making the trek to the grocery store.

A vegetable garden can be planted almost anywhere, regardless of where you live. If you live in a small apartment, you can still plant a little garden using small containers. If your yard is small, you can build a wooden frame to contain your garden so that no grassy play space is lost.

Along with all of the mental, physical, and financial benefits, vegetable garden planting adds aesthetic value to your surroundings. Landscaping is a fantastic addition to a backyard, and small planters are perfect for apartment patios or decks. It is more relaxing and pleasant to spend time in a place that is beautiful. You, friends, and family will love reaping the benefits of having a garden no matter how large or small it may be.

Healthy & Fit Magazine

• Brush all tooth surfaces, including the backs of teeth and your tongue, twice a day with fluoride toothpaste and a soft-bristled toothbrush. Floss once a day to remove particles of food that get stuck between your teeth and under your gums.
• Visit your dentist every six months for a checkup and professional cleaning.
• Bring a list of current medications to your dentist appointments, including those that are over-the-counter, and let your dentist know if you are taking any new medications.
• Eat a balanced diet from the five major food groups, and avoid sugary foods and beverages.
• Avoid tobacco and alcohol use. Among other things, tobacco and alcohol greatly increase the risk of periodontal (gum) disease and oral cancer.
• If you experience dry mouth (xerostomia), talk to your dentist. There are many treatments they can recommend to alleviate the symptoms of dry mouth, including increasing fluid intake, chewing sugarless gum, sucking on sugarless candy or using artificial saliva. Left untreated, dry mouth can cause an increase in cavities, gingivitis and other oral infections.
• If you wear dentures, they should be cleaned after meals and before going to bed at night. If you notice changes in your gums, such as red or white sores or raised bumps, report them to your dentist immediately.

“Since poor fitting dentures can lead to a host of problems, it is very important that patients continue to visit their dentist annually,” said Dr. Craig Pate, a PDA member and general dentist from York. “Your dentist will perform an oral cancer screening and a comprehensive examination, ensuring your dentures are in optimal condition. Also, your dentist can discuss new treatment options that are now available for denture patients. In particular, implants are a predictable and life changing procedure.”

Fatigue at its earliest onset is frequently the result of many small imbalances in multiple systems in the body.  As a result, ChicagoHealers.com Practitioner Dr. Tom Bayne, DC recommends that it is best to start with the following checklist and make these positive changes in your lifestyle to battle feeling beat.

• Dehydration- The number one symptom associated with dehydration is not thirst, it’s fatigue!  Drink your water!  One qt. of water for every 50lbs of body weight is an excellent measuring stick.
• Balance Blood Sugar- Eliminate processed foods and simple carbohydrates like breads, pastas, and cereals.  Eat only fruits, vegetables, raw nuts, fish and lean meats.  Eat some protein every 2 hours of your waking day to prevent an afternoon crash that has you looking for coffee, sugar, or a nap.
• Increase Your Greens- Increase your consumption of fresh green vegetables to at least 8 servings per day.  For those having difficulties consuming that much, supplement with green drinks and “superfoods” like chlorella.  Stay away from frozen and canned vegetables as they frequently contain preservatives and have usually lost their nutritional value with all the processing.
• Skip the Latte- Using caffeine to jump start your day or as a way of keeping you going through the day is a dangerous path to take.  The highly acidic nature of coffee causes your body to dump its mineral reserves, which is part of the cause of the fatigue in the first place.  The stimulation also causes the inevitable crash once the caffeine wears off.  Choose green tea, which has small amounts of caffeine (about 1/3 of a cup of coffee), but it is high in antioxidants that are important for healing. Also, the alkaline nature of green tea builds your mineral reserves.
• Take Your Vitamins First of all it’s important that there are no vitamin or mineral deficiencies as these can impact on performance and cause fatigue. For example, even marginal deficiencies in potassium, calcium, magnesium and zinc can cause fatigue, as can deficiencies of various vitamins including the B vitamins, folate, vitamins A, C and E.
• Exercise- Research performed at the University of Georgia, and printed in the February 2008 issue of the journal Psychotherapy and Psychosomatics, showed that patients with profound fatigue, in the absence of disease states like cancer, improved greatly with low-intensity exercise.  65% of the patients studied had positive improvement in their fatigue symptoms with exercise.  Get off the couch and take a walk around your neighborhood!

If you are following these guidelines and still suffer from fatigue, and your physician has ruled out all disease processes, then you suffer from one of two forms of fatigue:

• Stress Fatigue- Your life has become too much for your body to handle!  Lack of sleep due to child rearing, injuries such as car accidents or falls, and emotional stress such as poor relationships, ill family members, or just the day to day grind can push your body over the edge.  First, you need to adhere firmly to the 6 rules above.  Next you must get to bed before 10pm, and if possible sleep for 30 minutes during the day.  Sleep is when the body heals and if you are experiencing stress fatigue, you have a lot of healing to do.  Additionally, adaptogenic herbs work great in these situations (Ginseng, Maca, and Rhodiola).
• Toxic Fatigue-Your lifestyle has become too much for you to manage. All of the alcohol, prescription meds, environmental toxins, household toxins, and whatever else in your life that you come in contact with has intoxicated your liver, and you have lost the ability to detoxify your body. In addition to following the 6 rules above and getting to bed earlier, these types of people need to clean up their lives, literally. Try to use natural cleaning and gardening supplies.  Remove all chemicals from your home and begin to support your liver.  Cruciferous vegetables should be eaten in large amounts and liver cleansing products are of great benefit.

Remember, you are not alone!  If fatigue has taken you hostage, then break free and get your life back on the track to feeling energetic and alert.

Please contact me if you would like an interview with ChicagoHealers.com Practitioner Dr. Tom Bayne, DC. For more information go to www.ChicagoHealers.com.

BRAD LEWIS

Age: 40 Home: Lansing Occupation: Consultant

Weight: 238 lbs Total % of Weight Lost: 12.5%

Ribs: 43.0 inches Waist: 41.75 inches  Hips: 44.0 inches

Total Weight Lost: 34 lbs

Brad and Laura hike at Point Lobos State National Reserve in California in April.

What have you added to your exercise routine this month?

The TRX – it is a body weight resistance exercise that consists of two “ropes” hanging from the ceiling and then there are many different exercises you can do with them.

What is your favorite thing about your new healthier self?

I have more energy—don’t need as much sleep.  I’m more motivated to get to my goal weight as I see the results of my new lifestyle.

How was grocery shopping after the grocery store outing? Name one item that you buy now (or don’t buy now) and explain why.

Grocery shopping since the outing hasn’t changed.  Early on I did a grocery outing with Sherlyn, so the trip together was more of a review to confirm I was buying the right things.  Things I didn’t purchase before this “makeover” began that I purchase regularly now are tuna steaks, Boarshead lunchmeats, and nonfat Greek yogurt.

Now that spring is here, what have you been able to do outside that you couldn’t before the start of the Challenge?

Laura and I have been walking the dogs 5-6 miles a couple of times a week, and I’ve been out golfing a few times this spring.

How will your exercise habits change now that you can add outdoor activities?

I’m going to try to do more outside—I’m doing a 5K in May.  I’ll continue to use the gym, but I’ll try incorporate more outdoor workouts as well.

What are your goals for the next month?

I would like to be under 230 by the end of the month.  Currently I’m at 238.  Continuing to eat right and be healthy is my goal.

Trainer: Justin Grinnell – State of Fitness, East Lansing

How is Brad doing this month?

Brad has been doing very well this month considering he has went on vacation and has had to travel a great deal for his new job. His physical condition has improved dramatically and weight is still falling off.

Did you add anything new this month?

We have started to implement more Kettlebell workouts, slide board, TRX suspension training, and metabolic conditioning exercises. His intensity increases with each workout.

Do you notice anything different about your participant’s attitude now that they have been in the Challenge for a few months?

I think Brad seems to enjoy his workouts more and more. He feels himself becoming more mobile, stronger, and faster on the basketball court. Results equals motivation!

What are you doing to make sure your participant continues to lose weight and doesn’t plateau?

Each workout is more intense with different combinations of exercises to ensure that his body is consistantly trying to adjust to the training.

How will Brad use what they have learned to actively live a healthy lifestyle in the future?

Brad will have to keep this pace up in order to stay at his condition. Brad understands that working out is a lifestyle and this is not just a game. The continued improvement will help drive Brad to keep working hard in the gym! And, he needs to be ready for the Gus Macker each year!

Dietitian: Sherlyn Hogenson, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

How is Brad doing this month?

Brad is excited about getting closer to his chosen weight goal.  He sees that it is possible to achieve it and he is motivated to continue working toward it.  Every now and then he relaxes the food plan, but he gets right back on track.

Did you add anything new this month?  If so, explain

Brad purchased a griddle and a blender, two appliances that have made meal prep a snap.  He uses the griddle for breakfast to cook eggs and for dinner to grill tuna and other fish.  The blender is for smoothies.  His favorite is made with bananas, strawberries, whey protein powder, ground flax seed, water and ice cubes.

Brad went on vacation to California in April.  He says he only gained one pound, but would have gained several pounds on vacation prior to the Challenge!  He had planned an active vacation, so there was plenty of golf (he really did not use a cart!) and hiking in the mountains. He kept from gaining because he was aware of the food choices he was making and focused on getting lots of exercise.  When he returned home, he got back to work on weight loss.

Do you notice anything different about your participant’s attitude now that they have been in the Challenge for a few months?

Brad is looking ahead to achieving and maintaining his goal.  He said he is doing this Challenge to learn and live a healthy lifestyle.  He feels increasingly better as he becomes more fit.  He said, “It doesn’t make any sense to go back to old habits.”  He did find a reduced fat potato chip that he likes.  He says he counts out 17 chips and puts the bag away!  Brad said that his dad has lost 15 pounds over the past few months, inspired by Brad’s efforts!

What are you doing to make sure your participant continues to lose weight and doesn’t plateau?

We took a look at Brad’s food intake in terms of meals and snacks.  It appears that he has settled into a pattern of 500 calories for each meal along with three 100-200 calorie snacks that contribute to his healthy plan.  I continue to remind him to be sure he is getting enough calories.  He said he could increase calories by adding a second turkey sandwich on a 100-calorie bun.  This should work out well and allow him to continue losing weight.

DAN HARRY

Age: 38 Home: Lansing Occupation: Accountant

Weight: 293 lbs Total % of Weight Lost: 21.0%

Ribs: 47.5 inches Waist: 50.5 inches Hips: 47.5 inches

Total Weight Lost: 77.2 lbs

Dan used to wear a second shirt under his coach's shirt to cover his belly. Now he can wear his coach's shirt with ease! He looks forward to the fall soccer league, when he can compare a new picture to this one to see even more progress.

What have you added to your exercise routine this month?

My new trainer, Michael, has introduced me to the Tabata Method which is high-intensity interval training.  It’s based on variations of using intense exercise, followed by a short rest, and repeated for a certain time period.  For instance, we start with 20 seconds of doing as many push ups as I can complete followed by 10 seconds of rest and repeated for 4 to 5 minutes.  We then might follow it up with bench presses with a similar interval.  We continue doing these intervals with many different exercises for approximately 30 to 45 minutes.  I feel it gives me the benefits of strength and cardio training at the same time and my workouts are a little quicker.

What is your favorite thing about your new healthier self?

The thing I’m noticing the most right now are my clothes are fitting better and are more comfortable.  I’ve been able to fit into some pants I bought awhile back that were too small for me when I started this process.  And now, these pants are really too big for me.  I’ve had to add a couple of new notches to my belt to make it fit better.  I also feel lighter and it’s easier and quicker for me to get around.  Going up the stairs or walking from parking lots are not the chores they used to be

How was grocery shopping after the grocery store outing? Name one item that you buy now (or don’t buy now) and explain why.

I’m conscientious about reading the back nutritional panel on the packages and not relying on the front of the package to choose the best option.  I was reminded by a recent mistake thinking a yogurt labeled on the front as low fat was the best option only to find out when I got home, that although it was low fat, it had too much sugar in it.  I have started buying natural peanut butter that is mostly peanuts and doesn’t have all the added sugars and other ingredients.  It can be a little more expensive, but it’s worth it.  I plan to try some other nut butters, like almond and cashew.

Now that spring is here, what have you been able to do outside that you couldn’t before the start of the Challenge?

Spring is the beginning of park and playground season for me.  My son, Aidan, and I love to play at the parks.  We spend a lot of time there running around and playing on the play structures.  This spring I’ve been better able to run and play more actively with him.  We like to chase each other around the play structures and down the slides.  Now I can more easily participate and squeeze into those smaller places like the slides.  I also have more stamina to play longer with him.

How will your exercise habits change now that you can add outdoor activities?

I am coaching my son’s soccer team again this spring, so I get to spend time kicking the soccer ball around the field with a group of three year olds.  While I enjoy the controlled environment of the YMCA, I plan to add more outdoor activities in addition to the parks and playgrounds.  I’m planning to add more walking and eventually jogging as I can.  I also hope to dig out my bike and start riding it again.

What are your goals for the next month?

I plan to lose at least ten more pounds.  My trainer and I plan to increase the intensity of my workouts by adding some more free weights and exercises.  I will continue to improve my swimming times.  I am evaluating my diet to make improvements and add some new foods.  I will also start a vegetable garden of my own to have the satisfaction of growing some of own fresh food.

Trainer: Michael Horton, Westside Community YMCA, Lansing

This month has been a stellar month for Dan, in addition to losing another 11 pounds he has also increased his strength, muscular endurance, power and balance. This month Dan has taken on the challenge of adding tabata into his workouts (not quite the full four minutes, usually two) and other circuit training to help improve all health and skill related fitness components. Dan always comes prepared with a great attitude, focus and desire to do what is neccesary to achieve his goals. To assist Dan in the process of busting through plataeus, he recently started keeping track of each days workout including loads and duration setting a baseline one session and topping it the next. Dan’s willingness to not only perform the movements we do each session, but rather learn each movement in session and practice them on his own leaves little doubt that he can and will apply the changes he has made in the future.

Dietitian: Melanie Shehan, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

How is Dan doing this month?

Dan is doing great.  He continues to follow his meal plan and pick healthy food choices.  He always has great questions every time we meet and is constantly looking for new ways to improve his weight loss results.

Did you add anything new this month?

This month we added additional calories.  Dan has increased the intensity and frequency of his exercise so we wanted to balance that additional activity with more high quality carbohydrates and protein.

Do you notice anything different about your participant’s attitude now that they have been in the Challenge for a few months?

Dan has kept an upbeat and positive attitude throughout the challenge.  He is a pleasure to work with.

What are you doing to make sure your participant continues to lose weight and doesn’t plateau?

Dan’s weight loss this month was not as extreme as it has been in the past, but we expected his rate of weight loss to decline over time.  For next month, Dan will be keeping a food diary so that we can do nutritional analysis.  This will ensure he is getting a balance of carbohydrates, proteins and fats as well as sufficient vitamins and minerals.

How will Dan use what they have learned to actively live a healthy lifestyle in the future?

Dan and I discussed ways to continue to incorporate nutrition and physical activity into his life even after the challenge is done.  It is important for not only his health, but also the health of his family.

“People think they can judge the precise time they are too tired and don’t realize that ‘drowsy driving’ is a serious danger,” says David Cloud, CEO of the National Sleep Foundation. “They don’t know that it’s possible to fall into a 3-4 second microsleep without realizing it. Traveling at 65 MPH, that’s enough time to travel the length of a football field basically unconscious.”

Even if you manage to stay awake, sleepiness causes slower reaction times, vision impairment, lapses in judgment and delays in processing information, which are all critical elements for safe driving practices. “Getting enough sleep can literally save your life,” adds Cloud.

Prevent a fall-asleep crash by getting enough sleep the night before and by knowing the warning signs of sleepiness and using appropriate countermeasures.

Warning Signs: Feeling Sleepy? Stop Driving!

If you start to do the following, it’s time to get off the road. Find a safe place to pull over:

• Have problems focusing, blink frequently and/or have heavy eyelids;
• Drift from your lane, swerve, tailgate and/or hit rumble strips;
• Have trouble remembering the last few miles driven;
• Miss exits or traffic signs;
• Have trouble keeping your head up;
• Yawn repeatedly;
• Or finding yourself rolling down the windows or turning up the radio.

National Sleep Foundation’s Countermeasures to Prevent Fall-Asleep Crashes

• Get a good night’s sleep before you hit the road. You’ll want to be alert for the drive, so be sure to get adequate sleep (seven to nine hours) the night before you go.
• Don’t be too rushed to arrive at your destination. Many drivers try to maximize the holiday weekend by driving at night or without stopping for breaks. It’s better to allow the time to drive alert and arrive alive.
• Use the buddy system. Just as you should not swim alone, avoid driving alone for long distances. A buddy who remains awake for the journey can take a turn behind the wheel and help identify the warning signs of fatigue. 
  Take a break every 100 miles or 2 hours. Do something to refresh yourself like getting a snack, switching drivers, or going for a run.
• Take a nap—find a safe place to take a 15 to 20-minute nap, if you think you might fall asleep. Be cautious about excessive drowsiness after waking up.
• Avoid alcohol and medications that cause drowsiness as a side-effect.
• Avoid driving at times when you would normally be asleep.
• Consume caffeine. The equivalent of two cups of coffee can increase alertness for several hours.

For more information about drowsy driving, visit the National Sleep Foundation’s special drowsy driving and sleep website at www.DrowsyDriving.org.

About the National Sleep Foundation
The National Sleep Foundation is dedicated to improving sleep health and safety through education, public awareness and advocacy. It is well-known for its annual Sleep in America poll. The Foundation is a charitable, educational and scientific not-for-profit organization located in Washington, DC. Its membership includes researchers and clinicians focused on sleep medicine, professionals in the health, medical and science fields, individuals, patients, families affected by drowsy driving and more than 900 healthcare facilities throughout North America.

For more than 20 years, researchers in the area of health psychology have studied the effects of writing on health. In the Oxford Handbook of Health Psychology (in press), James Pennebaker, a pioneer in the field, and Cindy Chung, both from the University of Texas at Austin write, “…when people transform their feelings and thoughts about personally upsetting experiences into language, their physical and mental health often improve.”

In several of the studies on the effects of writing on health, people were asked to write for 10-30 minutes each day for 3-5 consecutive days. The experimental groups wrote about their very deepest thoughts and feelings regarding traumatic experiences, conflicts or stressors. Reviews of the research indicate that writing about the emotional aspects of deeply personal issues may reduce physician visits, reduce aspirin use, improve immune function, decrease blood pressure, improve mood and significantly decrease emotional distress.

Holly Makimaa puts the research into practice. Makimaa, who has a degree in psychology from Michigan State University and has kept a journal since age 15, says, “Writing has the power to take people to the deepest level of their being and find out what’s there.” Makimaa teaches a class called Writing through Change at the Center for Yoga in East Lansing and a memoir writing class at Lansing Community College. The Writing through Change class helps people process and deal with life events such as career change, pregnancy, divorce, illness or death of a loved one—or any kind of life change requiring refocusing.

“I like to work with people to develop customized journaling exercises,” says Makimaa. “I help people take writing in the direction that’s the best fit for their particular situation—that’s when writing flows. There are many aspects of journaling that people aren’t aware of that could make all the difference in its effectiveness.” Makimaa provides tools and techniques to encourage people to express their deepest feelings so they can get the greatest benefit from writing, such as how to remove writing blocks. “I break down the myths of how writing ‘should’ be. For instance, I teach people how to fire their inner censor or editor that blocks self-expression.”

Makimaa offers these tips to write from the heart:

Find a place to write in privacy.

Figure out a way to keep your writing confidential: Stash your journal in a locked drawer, save computer documents in a secured file, or destroy the papers or document when you’re done.

Write for yourself only—not for an audience.

Write without worrying about spelling, punctuation or grammar. And don’t go back later to edit.

Set a timer and write continuously for 20 minutes about your deepest thoughts and feelings on a particular topic.

Try writing by starting off with “If I were totally free to say what I really think or feel about this issue, I would say…”

Write without lifting the pen off the paper, except between words.

Try writing in novel ways: Write on unlined paper; write with your non-dominant hand; write with the paper on a diagonal; write fast and messy.

After writing about emotional issues, many people feel upset at first, but feel better after a few hours—once thoughts and feelings are processed. “Writing about feelings can be scary,” says Makimaa. “Some people feel that they’ll be swallowed up by their feelings. It helps to write for a short amount of time, get away from it for awhile to get perspective and let life happen, then go back to it.” Makimaa suggests seeking professional help, such as counseling, if writing about an emotional issue is overly traumatic.

Although journaling isn’t for everyone, it’s a form of self expression that is helpful to many, especially when “writing rules” are tossed aside. “Writing is a simple, cost-effective and self-empowering way to work through emotional issues,” says Makimaa. “Try it and see what your experience is.”

Holly Makimaa is in private practice at Oasis Health and Wellness in the Center for Yoga, East Lansing, where she offers Reiki, holistic journaling and spiritual companioning. Visit her Web page, http://oasishealth.net/holly.html, or send an e-mail to makimaah@msu.edu.

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at TheWellnessWriter.com