Healthy & Fit Magazine Feb. 2012 by Healthy & Fit Magazine

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

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Healthy solutions. Fit results. A better you. www.healthyandfitmagazine.com FEBRUARY 2012

SNEAKY

SABOTAGE Six ways you could be ruining your New Year’s resolution

Andrea Geller

This 27-year-old knows how to stay active with a busy work schedule.

CAVEMAN CLUES Cavemen may have had this diet thing figured out

BRAIN FUNCTION Diet and exercise contribute to brain health

KIDS’ DRINKS

What’s best for your children? The answer is surprising. ING EASE INTO EAT

! E D I S N I E D I U G E C A R 12

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THE 20

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reThink your dri n k. reThink your your dridrinnk.k. reThink

For NUTRITION, other beverages don’t even come close. For NUTRITION, other beverages don’t even come close.

For NUTRITION, other beverages don’t even come close. % Daily Value

FAT FREE FATMIFREE LK

FAT FREEMILK

MILK

Calcium 30 Vitamin D 25 % Daily Value Phosphorus 20 Calcium 30 Riboflavin 20 Vitamin D Value 25 % Daily Protein 16 Phosphorus 30 20 Calcium Vitamin B-12 13 Ribofl avin 20 Vitamin D 25 Potassium 11 Protein 16 Phosphorus 20 10 Vitamin A Vitamin B-12 13 Niacin Riboflavin 20 10 Potassium 11 Vitamin C ProteinVitamin 16 104 A Vitamin B-12 13 10 Niacin Sugar 12 g Vitamin C Potassium 11 4

Vitamin A 10 Calories 85 12 g NiacinSugar 10 Serving Size = 8 ounces Vitamin C 4 Calories 85 Serving Size = 8 ounces

Sugar 12 g

% Daily Value

FAT FREE Chocolate FAT FREE

Chocolate FAT MIFREE LK

MILK Chocolate

MILK

Calcium 30 Vitamin D 25 % Daily Value Phosphorus 20 Calcium 30 Riboflavin 20 Vitamin D % Daily 25 Value Protein 16 Phosphorus 20 30 Calcium Vitamin B-12 13 Ribofl avinD 20 25 Vitamin Potassium 11 Protein 16 Phosphorus Vitamin A 10 20 Vitamin B-12 13 Niacin 10 20 Riboflavin Potassium 11 Vitamin 4 ProteinAC Vitamin 10 16 Vitamin B-12 Niacin 10 13 Sugar 24 g Vitamin C 4 11 Potassium (Includes 2.8 tsp added sugar)

Vitamin A

Calories Sugar Niacin24 g

135

Vitamin C Calories

135

Serving Size 8 ounces (Includes 2.8=tsp added sugar)

10 10 4

Orange Orange juice

juiOrange ce

juice

Serving Size = 8 ounces

% Daily Value

Calcium 2 Vitamin D 0 % Daily Value Phosphorus 4 Calcium 2 Riboflavin 6 Vitamin D 0 % Daily Value Protein 2 Phosphorus 4 2 Vitamin Calcium B-12 0 Riboflavin 6 Vitamin D 0 Potassium 12 Protein 2 4 Vitamin Phosphorus A 0 Vitamin B-12 0 Niacin Riboflavin 2 6 Potassium 12 Vitamin C 140 2 Vitamin Protein A 0 0 Niacin Vitamin B-12 2 Sugar 21 g Vitamin Potassium C 140 12

0 2 140

Vitamin A

Calories 120 Sugar 21 g Niacin Serving Size = 8 ounces

Vitamin C Calories 120 Serving Size = 8 ounces

Sugar 24 g

Sugar 21 g

(Includes 2.8 tsp added sugar)

Calories

85Value % Daily

2 Vitamin D 0 % Daily Value Phosphorus 0 Calcium 2 Riboflavin 2 Vitamin D 0 Protein 0 Phosphorus 0 Vitamin B-12 0 Riboflavin 2 Potassium % Daily Value 02 Protein Vitamin A Calcium 2 00 Vitamin B-12 Niacin 0 Potassium Vitamin D 0 2 Vitamin C 2 Vitamin A 0 Phosphorus 0 Niacin 0 Riboflavin 2 Sugar 28 g Vitamin C 2 Serving Size = 8 ounces Calcium

Protein(Includes 6.7 tsp added0sugar) Vitamin B-1228 g 0120 Calories Sugar Serving Size 8 ounces Potassium (Includes 6.7=tsp added2sugar) Vitamin A 0120 Calories NiacinServing Size = 8 ounces0 Vitamin C 2 Sugar 28 g

% Daily Value

(Includes 6.7 tsp added sugar)

Calcium 0 Vitamin D 120 0 Calories % Daily Value Phosphorus 0 Serving Size = 8 ounces Calcium 0 Riboflavin 0 Vitamin D 0 Protein 0 Phosphorus 0 Vitamin B-12 80 Riboflavin 0 Potassium 2 Protein 0 Vitamin A 0 Vitamin B-12 80 Niacin 30 Potassium 2 Vitamin C 2 % Daily Vitamin A Value 0 Calcium 0 30 Niacin Sugar 22 g Vitamin D 0 2 Vitamin C (Includes 5.3 tsp added sugar)

Calories 135 % Daily Value

Serving Size = 8 ounces 0 Calcium Vitamin D 0 % Daily Value Phosphorus 10 Calcium 0 Riboflavin 0 Vitamin D 0 Protein 0 Phosphorus 10 Vitamin B-12 0 Riboflavin 0 Potassium % Daily Value 2 Protein 0 Vitamin A 0 Calcium Vitamin B-12 0 0 Niacin 0 Potassium 2 0 Vitamin D Vitamin C 0 Vitamin A 0 Phosphorus 10 Niacin 0 Ribofl avin 0 Sugar 32 g Vitamin C 0

0 130 0 Serving Size 12 added ouncessugar) 2 Potassium (Includes 7.6=tsp Vitamin A Calories 130 0 Serving Size = 12 ounces Niacin 0 Vitamin C 0 (Includes 7.6 tsp added sugar) Protein

Vitamin Calories Sugar 32 gB-12

Sugar 32 g % Daily Value

(Includes 7.6 tsp added sugar)

Calcium 0 Vitamin D 0 Calories 130 % Daily Value Phosphorus Serving Size = 12 ounces 4 Calcium 0 Riboflavin 0 Vitamin D 0 Protein 0 Phosphorus 4 Vitamin B-12 0 Riboflavin 0 Potassium 0 Protein 0 Vitamin A 0 Vitamin B-12 0 Niacin 0 Potassium 0 Vitamin C 0 Vitamin A % Daily Value 0 Calcium Niacin 0 0 Sugar 33 g VitaminC D Vitamin 0 0 (Includes 7.9 tsp added sugar)

120

Calories % Daily Value

ounces CalciumServing Size = 8 0 Vitamin D 0 % Daily Value Phosphorus 0 Calcium 0 Riboflavin 0 Vitamin D 0 Protein 0 Phosphorus 0 Vitamin B-12 0 Riboflavin 0 Potassium 0Daily Value %0 Protein Vitamin A 0 0 Vitamin Calcium B-12 0 Niacin 0 Potassium 0 Vitamin D 0 Vitamin C 0 Vitamin Phosphorus A 0 0 Niacin avin 0 0 Sugar 0Ribofl g Vitamin C 0

water water

water

0 0 0 0 0 0

Protein

B-12 Calories 0 Sugar 0Vitamin g Serving SizePotassium = 8 ounces

Vitamin A 0 Calories Serving SizeNiacin = 8 ounces Vitamin C Sugar 0g % Daily Value

Calcium 0 Vitamin Calories D 0 0 % Daily Value Phosphorus 4 CalciumServing Size = 80ounces Riboflavin 0 Vitamin D 0 Protein 0 Phosphorus 4 Vitamin B-12 0 Riboflavin 0 Potassium 0 Protein 0 Vitamin A 0 Vitamin B-12 0 Niacin 0 Potassium 0 Vitamin C 0Daily Value %0 Vitamin A Niacin Calcium 0 Sugar 0 g D 0 Vitamin Vitamin C

Phosphorus 0 Phosphorus 4 Phosphorus Calories 120 Calories 140 Calories 0 Sugar 22 g Sugar Sugar 0Ribofl g g Riboflavin 0 Ribofl33 avin 0 avin Serving Size 12 ounces Serving Size 12 added ouncessugar) Serving Size = 12 ounces (Includes 5.3=tsp added sugar) (Includes 7.9=tsp Protein 0 Protein 0 Protein Calories Calories Calories 0 Vitamin B-12 80120 Vitamin B-12 140 0 Vitamin B-12 Serving Size = 12 ounces Serving Size = 12 ounces Serving Size = 12 ounces Potassium 2 Potassium 0 Potassium Vitamin A 0 Vitamin A 0 Vitamin A USDA National Nutrient Database free white and chocolate milk school year – Niacin for Standard Reference, 30 Release 23. The sugar and calorie data for fatNiacin 0 are representative of milk available in 2010-2011 Niacin MilkPEP School Channel Survey. % Daily Values are based on a 2,000 calorie diet. www.udim.org Vitamin C 2 Vitamin C 0 Vitamin C

0 0 4 0 0 0 0 0 0 0

USDA National Nutrient Database for Standard Reference, Release 23. The sugar and calorie data for fat free white and chocolate milk are representative of milk available in 2010-2011 school year – MilkPEP School Channel Survey. % Daily Values are based on a 2,000 calorie diet.

Sugar 22 g

Sugar 33 g

(Includes 5.3 tsp added sugar)

(Includes 7.9 tsp added sugar)

Calories

MilkPEP-RethinkYourDrinkHandout_FINAL.indd 1

Serving Size = 12 ounces

MilkPEP-RethinkYourDrinkHandout_FINAL.indd 1

120

Calories Serving Size = 12 ounces

Sugar 0 g

140

Calories

9/17/11 12:16 PM

Serving Size = 12 ounces

www.udim.org

9/17/11 12:16 PM

FEBRUARY

Healthy & Fit

Magazine

FEBRUARY 2012 VOLUME 7: NO. 11

2012 HEALTHY & FIT MAGAZINE RACE GUIDE

2012 Half-Marathons and Marathons DAY

Saturday Saturday Monday Sunday Sunday Sunday Saturday Saturday Saturday Sunday Saturday Friday Sunday Friday Saturday Sunday Saturday Sunday Sunday Sunday Sunday Sunday Saturday Saturday

15-19 9

3/24 4/14 4/16 4/22 4/29 5/6 5/12 5/12 5/26 6/17 7/7 7/13 7/29 8/10 9/8 9/16 9/22 10/7 10/14 10/14 10/21 10/21 10/27 11/10

2012 Triathlons & Duathlons (cont.)

NAME

Mud Dogs Half-Marathon/10K/5K Martian Marathon/Half-Marathon/10K/5K Boston Marathon Lansing Marathon/Half-Marathon Running Fit Trail Marathon/50K/5K Kalamazoo Marathon/Borgess Half-Marathon/5K Get Moving for MS & PH Half-Marathon/10K/5K Fifth Third River Bank 25K/10K/5K Bayshore Marathon/Half-Marathon/10K Ann Arbor Marathon/Half-Marathon/5K Duo at the Ledge Half-Marathon/5K Great Lakes Relay Portland Relay for Life Half-Marathon/5K Fred Meijer White Pine Trail 200-mile relay Run Woodstock 100/50-mile/Marathon/Half/8K Capital City River Run Half-Marathon Dances With Dirt 50-mile/50K/100K relay Chicago Marathon Wild Life Marathon/Half-Marathon/5K St. Patrick Fall Festival Half-Marathon/5K Detroit Free Press Marathon/Half-Marathon/5K Grand Rapids Marathon/Half-Marathon Great Turtle Trail Half-Marathon/5.7-mile Woldumar Nature Center Half-Marathon/10K/5K

LOCATION

Mt. Pleasant Dearborn Hopkinton, MA Lansing Pinckney Kalamazoo DeWitt Grand Rapids Traverse City Ann Arbor Grand Ledge Empire Portland Comstock Park Pinckney Lansing Pinckney Chicago, IL Concord Portland Detroit Grand Rapids Mackinac Island Lansing

INFORMATION

SIZE

active.com martianmarathon.com bostonmarathon.org lansingmarathon.com trailmarathon.com thekalamazoomarathon.com runningfoundation.com 53riverbankrun.com bayshoremarathon.org theannarbormarathon.com runningfoundation.com greatlakesrelay.com runningfoundation.com fredmeijerwhitepinetrail200.com runwoodstock.com ccriverrun.org dwdhell.com chicagomarathon.com wildlifemarathon.org runningfoundation.com freepmarathon.com grandrapidsmarathon.com runmackinac.com woldumar.org

DAY

medium large very large new large large new large large large medium medium medium medium large large large very large small small large large large small

DAY

DATE

Sunday 2/19 Sunday 4/21 Sunday 5/7 Saturday 5/19 Sunday 5/20 Saturday 5/26 Sunday 5/27 Sunday 6/3 Sunday 6/3 Sunday 6/10 Sunday 6/10 Sunday 6/17 Sunday 6/17 Wednesday 6/20 Saturday 6/23 Saturday 6/23 Sunday 6/24 Sunday 6/24 Sunday 7/1 Sunday 7/8 Sunday 7/15 Sunday 7/15 Saturday 7/21 Wednesday 7/18

DATE

Sunday 7/22 Sunday 7/22 Saturday 7/28 Sunday 7/29 Sunday 8/5 Sunday 8/5 Saturday 8/11 Sunday 8/12 Wednesday 8/15 Sunday 8/19 Saturday 8/25 Sunday 8/26 Sunday 9/2 Saturday 9/8 Saturday 9/8 Sunday 9/30

NAME

Crosstown Kids Triathlon Mackinaw Multi Sport Lumberman Village Tri-Du Lansing Legislator Triathlon Danskin Triathlon Series Sandford & Sun Triathlon Petosky Triathlon T-Rex Triathlon Ludington Lighthouse Girl’s Best Friend Triathlon Playmakers Classic Triathlon Barefoot Triathlon Reeds Lake Triathlon 3 Disciplines Triathlon Festival Great Grand River Paddle/Bike/Run

LOCATION

Howell Mackinaw City Cadillac Clarkston Laingsburg Howell Midland Petosky Brighton Ludington Kalamazoo Holt Acme Grand Rapids E.Tawas Grand Ledge

INFORMATION

howellrecreation.org 3disciplines.com 3disciplines.com 3disciplines.com 3disciplines.com danskintriathlon.net/michigan.html 3disciplines.com 3disciplines.com runtrextri.com 3disciplines.com 3disciplines.com playmakers.com 3disciplines.com playmakers.com 3disciplines.com playmakers.com

SIZE

medium medium medium medium medium large medium medium medium large medium medium medium small medium small

EDITOR’S NOTE: Healthy & Fit does its best to ensure accuracy in these listing. WIth the help of Playmakers (thank you!) we have combed several sources for this list. However, there may be last minute changes. If we missed a race or if a race has changed, please let us know at tim@healthyandfitmagazine.om.

5K THROUGH 10 MILES DAY

NAME

LOCATION

INFORMATION

2/4 2/5 2/12 3/3 3/10 3/17 3/24 3/24 3/25 3/31

DATE

Ground Hog Gallop 5K Super Bowl 5K Heart Throb 5K Tog e’ Go Bog e’ 5K Holiday Hospice 5K MSU Tower Guard Shamrock 5K Ronald McDonald House Run for the House 5K Pathfinders Find Your Way 5K Get Chitt Done 5K Irondog 5K

Jackson Okemos East Lansing Ovid Brooklyn East Lansing Lansing Lansing East Lansing East Lansing

enterforfamilyhealth.org/gallop/5krun.htm

runningfoundation.com runningfoundation.com runningfoundation.com sacredtouchbrooklyn.com runningfoundation.com www.rmhmm.org playmakers.com playmakers.com playmakers.com

small medium medium medium small medium large small (new) (new)

4/1 4/7 4/14 4/15 4/16 4/20 4/21 4/22 4/27 4/28 4/30 4/30 4/29

Run to Remember 5K Delta Township Library Run for Reading 5K Orthopaedic Rehab 8K/5K MSUFCU Race for the Place 5K Corunna Nellie Reed Elementary School 5K Run for the Stars 5K Walk for Michigan 5K Run for Lucky Fund 5K Downtown YMCA Wellness Center Pump & 5K Run Interact 5K Shiawassee County Humane Society River Run 5K Miles for Smiles 5K walk Komen Mid-Michigan Race for the Cure 5K

East Lansing Lansing Jackson East Lansing Vernon Lansing Lansing Lansing Lansing Howell Owosso Lansing Lansing

playmakers.com playmakers.com orsmi.com msufcu.org/safeplace.html henges14@msu.edu runningfoundation.com playmakers.com runningfoundation.com kking@ymcaoflansing.org bowen.swann@sbcglobal.net www.runningfoundation.com teresa.spitzer@cacsheadstart.org komenmidmichigan.org

small medium large large small (new) small small small small small small large

FEBRUARY/MARCH

2012 Triathlons & Duathlons

THE 2012 RACE GUIDE

It’s a comprehensive list of the area’s best races.

DATE

NAME

LOCATION

INFORMATION

SIZE

Howell Splash and Dash Indoor Triathlon Out for Blood Duathlon/5K Willow Duathon Grosse Ile Duathlon Xterra Last Stand at Fort Custer Triathlon/Duathlon Sonycreek X-Tri Seahorse Challenge Triathlon/Duathlon Hawk Island Hawk-I-Tri Triathlon Racing for Recovery Triathlon Waterloo Triathlon/Duathlon Big Fish Triathlon Xterra Bikesport Torn Shirt Triathlon/Duathlon Motor City Triathlon Triceratops Triathlon First Try Triathlon South Beach Triathlons Tri Goddess Triathlon Anyone Can Tri Independence Aquathlon and Open Water Swim Inter-Rockin Triathlon Clark Lake Triathlon/Duathlon Tri For Life Sister Lakes Triathlons Pterodactyl Tri Triathlon

Howell Mt. Pleasant New Boston Grosse Ille Battle Creek Shelby Twp. Kalamazoo Lansing Monroe Grass Lake Hadley Twp. Brighton Detroit Brighton Linden South Haven Ann Arbor Mt. Clemens Howell Interlochen Clark Lake Otter Lake Sister Lakes Brighton

howellrecreation.org playmakers.com 3disciplines.com 3disciplines.com eliteendeavors.com 3disciplines.com 3disciplines.com hawk-i-tri.com 3disciplines.com eliteendeavors.com 3disciplines.com eliteendeavors.com 3disciplines.com runtrextri.com active.com 3disciplines.com epicraces.com/tgt.html 3disciplines.com howellrecreation.org/Aquathlon.html 3disciplines.com eliteendeavors.com 3disciplines.com 3disciplines.com runtrextri.com

small small medium medium medium medium medium medium medium medium medium medium medium small small medium small medium small medium large medium medium medium

Saturday Sunday Sunday Saturday Saturday Saturday Saturday Saturday Sunday Sunday

APRIL Sunday Saturday Saturday Sunday Saturday Friday Saturday Sunday Friday Saturday Saturday Saturday Sunday

FEBRUARY 2012

Healthy & Fit • www.healthyandfitmagazine.com

www.healthyandfitmagazine.com • Healthy & Fit

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

12 13 15 20 22 23

Not so sweet

Sugary drinks are destroying teeth and adding weight.

Preserve brain function

Diet and exercise can preserve brain function as we age.

2012 RACE GUIDE

Check the guide for area races.

Running and beer

Should you savor or shun a beer after a race or run?

Take your worries for a walk

Walking meditation delivers heart health benefits and more.

Learn from a caveman

Eating doesn’t have to be hard. Our ancestors were on to something.

FEBRUARY 2012

24 26 28 29 30

Ease into better eating

Select one doable step at a time and get started!

The best beverages for children What kids drink can affect their health, and yours too!

Breathe fresh air into your routine The gym can become dull. Here are some healthy alternatives.

A health movement

Michigan hospitals are launching a new healthy diet initiative.

Sneaky sabotage

Here are six ways you may be ruining your diet goals.

Want more healthy ideas and inspiration? Like us on Facebook or visit healthyandfitmagazine.com. www.healthyandfitmagazine.com • Healthy & Fit

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PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

Inspiration can be found in interesting places

s the world celebrated New Year’s Day watching parades and bowl games, I found myself crawling around the attic of my garage moving boxes. I was preparing to tackle my first 2012 resolution: Insulate the garage. Didn’t see that coming for the publisher of a health and fitness magazine, did you? It was in that attic that I found some memories and the inspiration I needed to get my health back in order. I found boxes filled with old columns from the Hillsdale Daily News and Blissfield Advance. Working for those newspapers, I first learned how to write and design layout. That was a nice trip down memory lane. I found old pots and pans (why did I save those?) and plenty of baby strollers and car seats from my children (who knew that’s where baby stuff was put to rest?). I even found old records, including an LP of Michael Jackson’s Thriller. How cool is that? And, in one beat up box, stuffed inside a grocery bag with a Mac Mall computer catalog that advertised a 200 MHz computer as the fastest computer ever, I found a box of photos from when I graduated college. A mid-20s Tim Kissman was there, smiling, with a bushy head of hair (where did that go?) and the posture of an athlete. I looked physically fit. I looked confident. I looked skinny, and I miss that. It was there, in my freezing garage, that I connected with young Tim. It was there, right on that cold concrete, that young Tim and I made my second resolution for the year: Get back into a healthy lifestyle. I want to feel some of the magic of the mid-1990s again. I don’t want to give up what I have now—no way—but I can certainly do more to look and feel like I did then. I want to be more like Young Tim, and I know it is not too late. You’d think the publisher of a health and fitness magazine would be the epitome of health, but I’m far from it. At times I feel like a rock star. At other times, well ... let’s just say I like éclairs, lasagna and anything with the word pizza in it. Like pizza. I’ve changed my tune. It hasn’t been easy, in fact it’s been a challenge, but I’m getting back to healthy habits and I’m on a path to find a little bit of that mid-1990s magic. I’m taking small steps to get there and it’s working. I h ope all readers who made the choice to live a healthy lifestyle at the first of the year are still moving toward it. If you haven’t taken the challenge, do so now and get going. It can be done. And I can promise you this: In my case it will be done. And done, I’m pleased to say, in an insulated, warm garage. Enjoy this issue.

FEBRUARY 2012

KISSCO PUBLISHING, LLC 2109 Hamilton Rd, Suite 113, Okemos, MI 48864

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

For advertising information GREATER LANSING/JACKSON

517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

www.healthyandfitmagazine.com • Healthy & Fit

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Fit Features

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

T I NA WI L B U R N

CH RIS WILBUR N

Two and a half years after having her third baby, Tina Wilburn, 38, of Lansing, is in better shape than before she started her family. “I decided to take Jazzercise classes when I saw how good a friend looked who took the classes. I went to Jazzercise off and on until I was eight months pregnant. After I gave birth, I went back as soon as I could. But getting back in shape took a long time after having a baby, especially the third, so my husband, Chris, and I started writing down everything we ate. That was an eye-opener. Some foods just aren’t worth the calories.” Wilburn says her goal was to get toned and feel strong, not necessarily to lose weight, but that came with it. “I like the way I look—I feel better in clothes. I like feeling stronger and healthier. I’m content with the way I am.” Wilburn’s major motivation to continue with Jazzercise is that she loves the class. “Jazzercise class is like family,” she says. She also enjoys having her husband in class with her. “It helps to have someone to keep me motivated and accountable and someone to exercise with and talk to— someone who understands. When I don’t feel like going, Chris will say, ‘Let’s go’ and afterward, I’m always glad I did.”

In a sedentary job with less than desirable cafeteria food, Chris Wilburn, 39, of Lansing, “ballooned” up to 260 pounds from his high school weight of 180. “I started yo-yo dieting without doing any physical activity,” says Wilburn. “I tried three or four fad diets but always regained the weight. Then I had knee surgery and got fat again.” The turning point was when Wilburn wanted to go to a Nascar race instead of attending a family event, and his wife, Tina, made him a deal: He could go to the race if he also went to Jazzercise with her for six months. He did just that and lost 30 pounds. But Wilburn’s doctor said he needed to lose more, so Wilburn and his wife tracked what they ate and improved their eating habits. He also started running. “I did my first 5K a couple years ago. I love running. I didn’t believe in runner’s high before—I thought it was a lot of BS—but it’s real.” Wilburn says he has lost a total of 50 pounds and his cholesterol, triglycerides and blood pressure have dropped dramatically. “I’m on a quest to get back to 180 pounds. What keeps me motivated is going to Jazzercise with my wife. The best part is that she’s the one who got me going with it, and now we have the chance to work out together. Plus, my wife gets more and more excited the more weight I lose. The way she looks at me is all I need to keep going.”

L E I GH HE S K I T T “Living a healthier lifestyle has provided a renewed sense of enthusiasm,” says Leigh Heskitt, 49, of DeWitt. Heskitt has always been active, but when her daughter, Candace, challenged her to run, Heskitt says a whole new world opened up. “I care about my health, but like most people, I’d rather take a nap than exercise. I’m so thankful to Candace for challenging me to run. She helped me believe I could do it. At first, she challenged me to run to the next mailbox, then it was the next mile, a 5K, a half-marathon and finally a marathon.” Heskitt takes exercise classes at the DeWitt YMCA, but running outdoors has become her primary source of exercise. “Running is the most satisfying, life-changing fitness decision of my life. Healthy eating, adequate sleep and a healthy lifestyle are all important, but running is what I’m most committed to. In running, I have new friendships and opportunities to encourage others. Together, we share our personal accomplishments and enjoy—rather than tolerate—Michigan’s four seasons. Recently, my husband and I ran together in 40 degree drizzling rain. He said we had grit. Embracing those grit experiences is one of the biggest changes. Everything in my life that’s truly worthwhile has involved hard work, but along the way are pleasure, satisfaction and discovery. I accept that it’s not easy, then do it anyway. The rewards follow. I hope to be running for another 25 years.”

PA UL DE VI T O While reading up on bodybuilding, Paul DeVito, 23, of Okemos, came across several sources that promoted eating large quantities of food to bulk up. “I took that advice a bit too far,” he says. “I wanted to attain a muscular, fit body—much like the fitness models—without using steroids. I wanted to get as big as naturally possible. During my ‘bulking’ stage I was consistently eating 7-8 full-size meals a day in hopes of putting on solid muscle. I was usually eating every two hours and consuming 6,5008,000 calories a day. The meals were healthy—all foods were from natural sources—just excessive amounts. When my clothes no longer fit and I got tired from walking up the stairs, I decided it was time to cut down.” To cut the fat but keep the muscle, DeVito continued making healthful food choices but cut back on portion sizes and the number of times he ate every day. He also performed cardio and lifting sessions, building up the intensity over time. After six months, he had dropped 57 pounds. “It took a while and it wasn’t easy—there were times I wanted to give up—but I didn’t and now I’m fit and healthier overall. My joints no longer hurt during cardio sessions and I no longer get out of breath doing simple tasks. I feel like I can accomplish anything.”

FEBRUARY 2012

www.healthyandfitmagazine.com • Healthy & Fit

My life changed because of my gym!

I am believed in. I am encouraged. I am family. THIS IS MY

2655 East Grand River | East Lansing, MI 48823 | 517.708.8828

www.mystateoffitness.com

Success!

by Karen Giles-Smith

Sean McLaughlin

Disabled as an infantryman, Sean McLaughlin, 36, of Lansing, became sedentary and overweight. Here’s the story of like the following on the page how his decision to take responsibility forWe hiswould health transformed his body, mind andfull entire life. picture. What was going on for you in terms of your health?

For most of my life, including the four years I served as a Marine Corps infantryman, I was a lean guy. I weighed somewhere around 140 and was comfortable with my weight. But after sustaining a bilateral knee disability in the service and becoming sedentary, I kept eating like someone who worked out every day. It ﬁnally hit me one day that I needed the handicap parking permit and cane just to get around. At the same time, I realized that the VA (U.S. Department of Veterans Affairs) wasn’t going to ﬁx my situation beyond the free pain medications. I had to take responsibility for my life. So, about two years ago, I started practicing Yoga, my mind-body exercise of choice.

What is your yoga practice like?

I had a very simple program with a few rules. Rule number one: Pain is a given. As a chronic pain survivor, I just had to accept the pain and learn to tell the difference between good and bad pain. Rule number two: Yoga = Eating. If I wanted to eat, I had to do Yoga. During my weight loss phase, this rule was non-negotiable before breakfast and dinner. Yoga did two things for me: It was a vehicle for exercising my body and a method for learning to accept each new me that emerged as I peeled off the weight like an onion. Rule number three: Count the calories. I wrote down everything I ate and then entered the data into a free calorie counting website. For everything I ate, I asked myself: Is this worth it? I became a calorie comparison shopper, getting the most food for my “calorie buck.”

My life changed because of my gym.

After!

I am Strong. I am Fearless. I am Powerful.

This is my State of Fitness(logo).

Before!

www.mystateoffitness.com 517-708-8828-2655 East Grand River, East Lansing Sean McLaughlin Before: 268 lbs. After: 145 lbs. Height: 5’7”

feel like following my rules, and that even happens today, although I can’t imagine a day without an hour and a half of Yoga.

much more than losing weight. I don’t even know how to describe it—it’s just that good.

How did you deal with the challenges?

I’m very close to completing a 200hour program to become a Registered Yoga Teacher and I became a Yoga instructor with Michigan State University Recreational Sports and Fitness Services. I love giving the gift of Yoga to my students and seeing them owning the practice for themselves. Growth—in me and in my students— is what keeps me going.

Just got your message. I like the ad but w I expected the challenges to come and the mind-body aspect of Yoga gave me the acceptance to roll with the setbacks. It was easy to magnify the difﬁculties in my own mind compared to what they were in real life, so the acceptance of Yoga gave me a tool to keep going.

What keeps you motivated?

I would like the top State of Fitness remo the "my life changed" statement and the bigger. I like how simple the wording is w ments. I would like that the words "my Lif simple. I want the main focus on the pictu Do you know someone who is a Success! story? dramatic.

What was the most challenging aspect of your new lifestyle? When I went on disaster relief operation (DRO) with the American Red Cross, it was a challenge to stick with my rules. There’s a 10 hour minimum every day on a DRO, so sometimes it felt like Yoga-breakfast-work-lunchwork-Yoga-dinner-sleep: Groundhog Day. Also, there were times I didn’t FEBRUARY 2012

What has changed in your life?

I’m more conﬁdent than I’ve been in 12 years. In fact, I feel like I’ve rewound the clock to the time right after I left the Corps. I have more energy and feel comfortable in my own skin. I just feel like the real me. It’s about so

What advice do you have for others?

Show up for your own change. Also, change is a marathon, not a sprint. I live and teach practicing Yoga every day; the magic is in the consistency.

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

Teeth

Not so sweet

Sugary drinks are destroying teeth and adding weight. by Dr. Susan Maples

n January 5th I examined 17 college students (home for winter break) and all but one had new cavities. By the end of the day I just wanted to cry. Instead, I’m crying out to you: C’mon everyone, let’s wake up to the fact that sweet drinks are literally destroying our teeth and packing on the pounds! This message is for all of us, not just teenagers. Americans are consuming an average of 130 to 260 more calories a day than 20 years ago (130 for adult women and 260 for teen boys). If you do the math on unburned calories stored to fat, that’s the equivalent of 14 to 28 pounds per person—per year. So where are we finding these additional calories? While our fat consumption is going down our sugar consumption is steadily rising. Get this: Americans are consuming an average of 141 POUNDS of sugar a year. Much of this is in beverage consumption. In a decade we experi-

“Please spread the word to make the 5-2-1-0 initiative a household term. It is an easy number to remember.” enced a 41 percent increase in soft drinks and a 35 percent increase in fruit drinks. The calories in these are almost purely from high fructose corn syrup (HFCS), a corn derivative that is cheap and has found its way into just about everything. It’s hard to find a loaf of bread or a bottle of catsup without fructose in it, let alone soda, “juice” or sweet tea. HFCS doesn’t “act” like real food. It doesn’t stimulate the fat cell hormone (leptin) that tells the brain “I’m finished—NO MORE!” So it’s 2012 and we are experiencing two closely linked disastrous epidemics:

Healthy & Fit • www.healthyandfitmagazine.com

tooth decay and obesity. Will you help me fight this? Please spread the word to make the 5-2-1-0 initiative a household term. It is an easy number to remember and it represents four simple daily recommendations for children (and adults too): • Eat five servings of fruits and vegetables • Spend no more than two hours of sedentary TV/computer time • Get at least 1 hour of physical activity • Drink 0 sugar-sweetened beverages Zero tolerance for sweet drinks? Yes and it is arguably the most important factor fighting obesity, cavities, and type II diabetes! Grab a megaphone in your own kitchen, schools and neighborhoods. Bust the myths that sports drinks and juice are healthy choices. Stop buying soda. Lets all help our kids see a healthier new year in 2013.

FEBRUARY 2012

Seniors

Preserve brain function

Diet and exercise can preserve brain function as we age. by Kate Jarosz

s people age, the risk for dementia increases, according to recent studies. Research shows that diet and exercise play a significant role in preserving brain function. Common risk factors associated with cognitive decline include abdominal obesity, hypertension and stroke. To reduce such risk factors, we can take several preventative measures to help preserve brain function. An active lifestyle may be the first line of defense against age-related cognitive decline. People ages 65 and older who regularly walk and get other forms of moderate exercise appear to significantly lower their risk of developing dementia. Diet has been strongly linked to preventing or delaying dementia symptoms in the elderly.

“Leading a healthy, active lifestyle and eating a balanced diet can promote brain health and function.” The DASH Diet (Dietary Approaches to Stop Hypertension) and the Mediterranean Diet are both high in fruits and vegetables and low in salt, which could help to lower blood pressure. Another key to helping preserve brain function is to make sure foods consumed contain adequate amounts of vitamins and antioxidants. Vitamin deficiencies, as well as diets poor in folates and antioxidants could

reduce memory capabilities and have an effect on cognitive decline. Mayo Clinic researchers have found that the prevalence of mild cognitive impairment decreased with an increase in the consumption of monounsaturated and polyunsaturated fatty acids, such as Omega 3 or Omega 6 fatty acids, found in nuts, seeds and fish. Given the findings, foods such as salmon, tuna, eggs, whole grains, leafy-green vegetables, organ meats, poultry and milk products may be beneficial for cognitive function. Leading a healthy, active lifestyle and eating a balanced diet can promote brain health and function. Consult your physician before beginning any new diet or exercise regimes. Kate Jarosz, BS, is a diet tech assistant at Burcham Hills Retirement Community. Reach her at (517) 351-8377.

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K I C K O F F A T P L A Y M A K E R S M A R C H 1 1 T H @ 6 : 0 0 P M 2012 FEBRUARY Healthy & Fit • www.healthyandfitmagazine.com

2012 HEALTHY & FIT MAGAZINE RACE GUIDE

2012 Race Guide

Style points are always important at area races. by Tim Kissman

t’s all in the shoes. At least that’s what some say. Usually the runners with the coolest looking shoes are the ones that seem to glide effortlessly through a 5K course. My shoes are big and ugly and I trudge like a horse plowing a muddy field. The winners of a 5K fly. So if you want to do well in a 5K, get good shoes. Practice, training and all that other “workout” stuff aside—that’s a given in the pages of Healthy & Fit Magazine—if you want to do well in a race, you need to make sure you have style. Here’s how you can get style points: Shirtless? Maybe. If you’re a dude and can get away with it. Usually the shirtless dudes have cool shoes. I don’t know what kind of style a shirtless cool-looking-shoes runner has, but they do well. One point. Hi-tech? There are high-tech

runners, then there are HIGH-TECH runners. Gadgets abound in the marketplace. GPS, Ipod, Nike Running, sunglasses with earbuds, Camelback hydration systems and Gu packets. I’ve run and rode enough races to know some of this helps with longer distances, but a 5K? Maybe. I’ll give one point for those runners who don the hightech gear. Clothing? Ironically, you’d think this would be the top choice. Aside from the shoes, moisture-wicking clothes seem to be all you need. Some of that looks good, some doesn’t. Runners seem to wear stuff that’s way too short, but hey— they’re the ones in the front of the pack. My group of runners are drenched in sweat and plowing that muddy field. One point for high-tech gear. Entourage? The more crew you have, either running the race with you, or rooting you on, definitely

adds style points. Marathoners know how much it helps to have the big sign following them at important mile markers. The same goes for 5Ks. Two points per crew member. The bibs? Oh yeah, collect those and you definitely have style. It doesn’t matter which race. It doesn’t matter if you run, walk or mosey. It matters that you’re out there and trying to become healthy. You’ll make friends along the way and be astounded at who you’ll see at races this year. One point per bib. Enjoy this guide. As always, a huge thanks to Playmakers for their help in putting this list together. If there are additions or changes to this list, be sure to send them to tim@healthyandfitmagazine.com. If you’ll excuse me it’s time to strip the shirt, strap on the heart rate monitor/iPod/GPS tracker and hit the road. My new shoes are rocking and my kids are cheering me on.

A Lansing marathon! 2012 Lansing Marathon set for April 22

he Lansing area has been fortunate enough to have a 1/2 marathon for the past five years. Check out the Capital City 1/2 Marathon &

5K. Now Lansing is going to get another major event. The 2012 Lansing Marathon – the first marathon race ever to be held in Lansing - will take place on April 22, culminating a weekend of related activities and other races, including a 1K run for kids, 5K, Ekiden relay and half-marathon. The marathon incorporates some of our region’s finest assets on a fast,

FEBRUARY 2012

flat, and scenic route that also serves as a qualifier for the prestigious Boston Marathon. Participants will start in front of the Accident Fund Insurance Company of America’s world headquarters in downtown Lansing,

continue east down Michigan Avenue and south on Harrison Road, passing through Michigan State University and into Holt. Heading north on their return, participants will run through Potter Park Zoo on their way to the finish line at the Capitol Building. The marathon and all of the events surrounding it are inclusive and accessible to everyone. Runners, joggers, walkers, individuals with disabilities, and children are encouraged and welcome to participate. To register for the marathon and other races, visit www.LansingMarathon.com.

www.healthyandfitmagazine.com • Healthy & Fit

2012 HEALTHY & FIT MAGAZINE RACE GUIDE 2012 Half-Marathons and Marathons DAY

Saturday Saturday Monday Sunday Sunday Sunday Saturday Saturday Saturday Sunday Saturday Friday Sunday Friday Saturday Sunday Saturday Sunday Sunday Sunday Sunday Sunday Saturday Saturday

DATE

3/24 4/14 4/16 4/22 4/29 5/6 5/12 5/12 5/26 6/17 7/7 7/13 7/29 8/10 9/8 9/16 9/22 10/7 10/14 10/14 10/21 10/21 10/27 11/10

NAME

LOCATION

INFORMATION

SIZE

medium large very large new large large new large large large medium medium medium medium large large large very large small small large large large small

NAME

LOCATION

INFORMATION

SIZE

Howell Splash and Dash Indoor Triathlon Out for Blood Duathlon/5K Willow Duathalon Grosse Ile Duathlon Xterra Last Stand at Fort Custer Triathlon/Duathlon Sonycreek X-Tri Seahorse Challenge Triathlon/Duathlon Hawk Island Hawk-I-Tri Triathlon Racing for Recovery Triathlon Waterloo Triathlon/Duathlon Big Fish Triathlon Xterra Bikesport Torn Shirt Triathlon/Duathlon Motor City Triathlon Triceratops Triathlon First Try Triathlon South Beach Triathlons Tri Goddess Triathlon Anyone Can Tri Independence Aquathlon and Open Water Swim Inter-Rockin Triathlon Clark Lake Triathlon/Duathlon Tri For Life Pterodactyl Tri Triathlon Sister Lakes Triathlons

Howell Mt. Pleasant New Boston Grosse Ile Battle Creek Shelby Twp. Kalamazoo Lansing Monroe Grass Lake Hadley Twp. Brighton Belle Isle Brighton Linden South Haven Ann Arbor Mt. Clemens Howell Interlochen Clark Lake Otter Lake Brighton Sister Lakes

small small medium medium medium medium medium medium medium medium medium medium medium small small medium small medium small medium large medium medium medium

2012 Triathlons & Duathlons DAY

DATE

Sunday 2/19 Saturday 4/21 Saturday 5/5 Saturday 5/19 Sunday 5/20 Saturday 5/26 Sunday 5/27 Sunday 6/3 Sunday 6/3 Sunday 6/10 Sunday 6/10 Sunday 6/17 Sunday 6/17 Wednesday 6/20 Saturday 6/23 Saturday 6/23 Sunday 6/24 Sunday 6/24 Sunday 7/1 Sunday 7/8 Sunday 7/15 Sunday 7/15 Wednesday 7/18 Saturday 7/21

Healthy & Fit â&#x20AC;˘ www.healthyandfitmagazine.com

FEBRUARY 2012

2012 HEALTHY & FIT MAGAZINE RACE GUIDE 2012 Triathlons & Duathlons (cont.) DAY

DATE

Sunday 7/22 Sunday 7/22 Saturday 7/28 Sunday 7/29 Sunday 8/5 Sunday 8/5 Saturday 8/11 Sunday 8/12 Wednesday 8/15 Sunday 8/19 Saturday 8/25 Sunday 8/26 Sunday 9/2 Saturday 9/8 Saturday 9/8 Sunday 9/30

NAME

Crosstown Kids Triathlon Mackinaw Multi-Sport Lumberman Village Tri-Du Lansing Legislator Triathlon Danskin Triathlon Series Sanford & Sun Triathlon Petosky Triathlon T-Rex Triathlon Ludington Lighthouse Girl’s Best Friend Triathlon Playmakers Classic Triathlon Barefoot Triathlon Reeds Lake Triathlon 3 Disciplines Triathlon Festival Great Grand River Paddle/Bike/Run

LOCATION

Howell Mackinaw City Cadillac Clarkston Laingsburg Howell Midland Petosky Brighton Ludington Kalamazoo Holt Traverse City Grand Rapids E.Tawas Grand Ledge

INFORMATION

SIZE

medium medium medium medium medium large medium medium medium large medium medium medium small medium small

EDITOR’S NOTE: Healthy & Fit does its best to ensure accuracy in these listing. With the help of Playmakers (thank you!) we have combed several sources for this list. However, there may be last minute changes. If we missed a race or if a race has changed, please let us know at tim@healthyandfitmagazine.com.

5K THROUGH 10 MILES DAY

DATE

NAME

LOCATION

INFORMATION

2/4 2/5 2/12 3/3 3/10 3/17 3/24 3/24 3/25 3/31

Groundhog Gallop 5K Super Bowl 5K Heart Throb 5K Toge’ Go Boge’ 5K Holiday Hospice 5K MSU Tower Guard Shamrock 5K Ronald McDonald House Run for the House 10K/5K Pathfinders Find Your Way 5K Get Chitt Done 5K Irondog 5K

Jackson Okemos East Lansing Ovid Brooklyn East Lansing Lansing Lansing East Lansing East Lansing

runningfoundation.com runningfoundation.com runningfoundation.com sacredtouchbrooklyn.com runningfoundation.com www.rmhmm.org playmakers.com playmakers.com playmakers.com

enterforfamilyhealth.org/gallop/5krun.htm

small medium medium medium small medium large small (new) (new)

4/1 4/7 4/14 4/15 4/20 4/21 4/22 4/27 4/28 4/28 4/28 4/30 4/29

Run to Remember 5K Delta Township Library Run for Reading 5K Orthopaedic Rehab 8K/5K MSUFCU Race for the Place 5K Run for the Stars 5K Walk for Michigan 5K Run for Lucky Fund 5K YMCA Downtown Wellness Center Pump & 5K Run Interact 5K Young Life Greater Lansing 5K Family Services and Children Aid (FSCA) 5K Miles for Smiles 5K walk Komen Mid-Michigan Race for the Cure 5K

East Lansing Lansing Jackson East Lansing Lansing Lansing Lansing Lansing Howell Lansing Lansing Lansing Lansing

playmakers.com playmakers.com orsmi.com msufcu.org/safeplace.html runningfoundation.com playmakers.com runningfoundation.com kking@ymcaoflansing.org bowen.swann@sbcglobal.net playmakers.com playmakers.com teresa.spitzer@cacsheadstart.org komenmidmichigan.org

small medium large large (new) small small small small n/a n/a small large

FEBRUARY/MARCH Saturday Sunday Sunday Saturday Saturday Saturday Saturday Saturday Sunday Saturday

APRIL Sunday Saturday Saturday Sunday Friday Saturday Sunday Friday Saturday Saturday Saturday Saturday Sunday

FEBRUARY 2012

www.healthyandfitmagazine.com • Healthy & Fit

2012 HEALTHY & FIT MAGAZINE RACE GUIDE 5K THROUGH 10 MILES (cont.) DAY

DATE

NAME

LOCATION

INFORMATION

SIZE

5/4 5/5 5/5 5/6 5/12 5/12 5/18 5/19 5/19 5/20 5/26 5/28 5/28

Mason State Bank 5K St. Gerard 5K Miles for Smiles 5K Walk Relay for Life 5K Run for a Cure 5K Path of Life 5K Advanced Packaging 5K Autism Acceptance 5K Laingsburg 5K Dan Langdon Memorial 5K Alma Highland Festival 5K/8-mile Bigfoot Memorial Day Challenge 5-mile/5K Lest They Be Forgotten Memorial Day 10K/5K

Mason Lansing/Delta Lansing Lansing Lansing Lansing Jackson Lansing Laingsburg Bath Alma Dansville Webberville

masonstate.com playmakers.com cacsheadstart.org relayforlife.org/lansingmi playmakers.com playmakers.com fitnesscouncil.org autism-mi.org runningfoundation.com playmakers.com almahighlandfestival.com dansvilleathleticboosters.com runningfoundation.com

large small small small medium small medium small small small medium small small

Kohl’s Michigan Mile and Kids’ Sprint Filthy 5K 5K4TJ We Can Do It Women’s 5K South Church Family Fitness 5K Capitol Bancorp Mile (and 5K) Ally Brunk Memorial 5K Pewamo St. Joseph Parish Festival 5K DeWitt YMCA Family Fun 5K Joshua Spalsbury Memorial Comet Chase 5K Potter Park Zoo Wild One Children’s Mile Dirty Feat Adventure Race Empowering Children and Families Campaign 5K Michigan Brewing Company Beer Run 5K Twilight 5K Portland St. Patrick Parish Festival 5K Concord Classic 5K Red Cedar 5K Antioch’s Get Healthy Now 5K Max’s Race 5K Heart of Michigan 10K/5K Rock the World Trail 5K

Lansing Lansing/Delta Okemos Okemos Lansing/Delta Lansing Potterville Pewamo DeWitt Grand Ledge Lansing East Lansing Charlotte Webberville Lansing Portland Concord Williamston Lansing East Lansing Lansing Grand Ledge

sparrow.org/michiganmile filthy5k.com runningfoundation.com runningfoundation.com playmakers.com capitolbancorp5k.com runningfoundation.com pewamo5k@yahoo.com ymcaoflansing.org 5kcometchase.com potterparkzoo.org dirtyfeat.org playmakers.com michiganbrewing.com runningfoundation.com freewebs.com/stpatsparishfestival fitnesscouncil.org playmakers.com runningfoundation.com maxsrace.com heartofmichiganrun.com facebook.com/RocktheWorldRace

large new small small small large medium medium small medium small medium small medium medium small medium small small large large small

Firecracker 5K Hanover Firecracker 5-Mile/5K Ulli Dalton Szych Memorial Cross Country 5K AID Lansing Area AIDS Network 5K Meridian Plumbing’s Fight Hunger 5K Island City 5K Run/Walk Orthopaedic Rehab Rose Run 10K/5K Ele’s Race 5K for Grieving Children Hall of Fame 10K/5K

Corunna Hanover Haslett Lansing Okemos Eaton Rapids Jackson Okemos Lansing

corunna4th.org fitnesscouncil.org sites.google.com/site/uszychmemorial5k runningfoundation.com runningfoundation.com runningfoundation.com orsmi.com elesplace.org/events runningfoundation.com

small small small small small small medium large small

MAY Friday Saturday Saturday Sunday Saturday Saturday Friday Saturday Saturday Sunday Saturday Monday Monday

JUNE Saturday 6/2 Saturday 6/2 Saturday 6/2 Sunday 6/3 Friday 6/8 Saturday 6/9 Saturday 6/9 Saturday 6/9 Sunday 6/10 Saturday 6/16 Saturday 6/16 Saturday 6/16 Saturday 6/16 Saturday 6/16 Wednesday 6/20 Saturday 6/23 Saturday 6/23 Saturday 6/23 Saturday 6/23 Saturday 6/23 Saturday 6/30 Saturday 6/30

JULY Wednesday 7/4 Wednesday 7/4 Saturday 7/14 Sunday 7/15 Sunday 7/15 Sunday 7/15 Saturday 7/21 Sunday 7/22 Sunday 7/29

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2012

2012 HEALTHY & FIT MAGAZINE RACE GUIDE 5K THROUGH 10 MILES (cont.) DAY

DATE

NAME

LOCATION

INFORMATION

SIZE

8/4 8/4 8/4 8/11 8/11 8/11 8/12 8/17 8/18 8/19 8/25 8/25

Mint City Races 10-mile (and 5K) Clark Lake 12K/5K Come to the River 5K Run Thru Hell 10-mile/4.8-mile Board of Water and Light Hometown Power 5K Trojan Trail 5K Camino of St. James 8K/5K Howell Melon Run 10K/5K Grand Woods Park Trail 5K Total Health Fitness Challenge 3-mile Run and Play for Ariana Mae 5K Promise 5K

St. Johns Clark Lake Lansing Pinckney Lansing East Lansing Mason Howell Lansing/Delta Lansing Grand Ledge Laingsburg

runningfoundation.com fitnesscouncil.org runningfoundation.com runningfoundation.com runningfoundation.com trojantrail5k.org caminostjames.com howellrecreation.org/MelonRun.html runningfoundation.com totalhealthfitnesschallenge.com playmakers.com playmakers.com

large small small large small small medium medium small small small small

9/8 9/8 9/9 9/13 9/15 9/16 9/16 9/22 9/23 9/30

Allegiance Health 8K/5K Live Life Nspired 5K Sparrow Women Working Wonders 8K/5K/0K Law Enforcement Torch Run Midnight Run Capital City Kids Mile Cooley Law School Race for Education 5K Alzheimer’s Association Lansing Memory Walk Perryfest Rambler 5K Kellie Sebrell Memorial DeWitt Trail 5K Playmakers Autumn Classic 8K

Jackson Charlotte Lansing Lansing Lansing Lansing East Lansing Perry DeWitt Okemos

allegiancehealth.org hgbhealth.com sparrow.org/sparrowfoundation playmakers.com ccriverrun.org ccriverrun.org alz.org playmakers.com gap_711@comcast.net playmakers.com

medium medium large small large large small small large large

10/6 10/6 10/6 10/7 10/7 10/7 10/14 10/19 10/21 10/27 10/28

Lansing Christian School 5K Danae’s Race 5K I Gave My Sole for Parkinson’s 5K Green Space Race Trail 10K/5K MSUFCU Dinosaur Dash 5K Andy T’s Pumpkin Trot 10K/5K Race for Ralya 5K Westside YMCA Boo Race Trail 10K/5K Aubrey’s Butterfly 5K St. Mary School 5K Halloween Run Thru Hell 8K/5K

Lansing Lansing Okemos Mason East Lansing St. Johns Haslett Holt Dimondale Williamston Pinckney

lansingchristianschool.org runningfoundation.com parkinsonsmi.org runningfoundation.com museum.msu.edu/events/dinosaurdash andyts.com runningfoundation.com ymcaoflansing.org aubreys5k.com stmarywilliamston.com runningfoundation.com

small small small small large small small small small small large

Lansing Haslett Laingsburg Lansing Lansing/Delta Lansing Howell Lansing Lansing/Delta

playmakers.com www.theear.org leaf4kids.com/theburgrun.html silverbellsinthecity.org runningfoundation.com runningfoundation.com fantasyoflights.info playmakers.com runningfoundation.com

small small small medium small small large small small

AUGUST Sunday Saturday Saturday Saturday Saturday Saturday Sunday Friday Saturday Sunday Saturday Saturday

SEPTEMBER Saturday Saturday Sunday Thursday Saturday Sunday Sunday Saturday Sunday Sunday

OCTOBER Saturday Saturday Saturday Sunday Sunday Sunday Sunday Friday Sunday Saturday Sunday

NOVEMBER/DECEMBER Saturday Sunday Sunday Friday Saturday Thu. Friday Saturday Saturday

11/3 11/4 11/11 11/16 11/17 11/22 11/23 12/1 12/8

FEBRUARY 2012

Meaningful Moments 5K D’Ear Trail 10K/5K Nature Walk LEAF Burg Run Trail 10K/5K Silver Bells in the City Run Grand Finale 5K/8K Lansing Turkeyman Trot 5K Fantasy of Lights 5K Scrooge Scramble 5K Jingle Belle Women’s 5K

www.healthyandfitmagazine.com • Healthy & Fit

Running

Running and beer

Should you savor or shun beer after the run? by Karen Giles-Smith

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.”

atie Murtha, registered dietitian and board certified specialist in sports dietetics, recently ran the Detroit Marathon. Light beer was offered at the stops and in the beer tent at the end of the course. “When I saw that it was beer at the stops, I thought: How disgusting.” 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 . . .”

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.”

Beer is a bad idea “What I tell runners is that beer is not a recovery drink,” says Murtha. “There’s

“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

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What’s best for recovery? Recover/Refuel Post-Race (within 30-45 minutes)

Fluid: 2-3 cups (water, lowfat chocolate milk, hot chocolate, sports drinks) Carbohydrate: 1 – 1.2 grams carbohydrate per kilogram of body weight Protein: 10-20 grams protein

Running Low on Fluids

Drinking alcohol dehydrates the body. Each 1 percent loss in bodyweight from dehydration typically causes a 2-3 percent reduction in running performance due to decreased blood volume which leads to: • Less blood ﬂow to the heart • Less blood pumped by each beat of the heart • Less oxygen reaching working muscles • A decrease in the body’s ability to cool itself

Nonalcoholic Beer May Aid Runners’ Recovery

A recent study published in the journal Medicine & Science in Sports & Exercise suggests that male runners who drank substantial amounts of nonalcoholic beer for several weeks before and after a marathon developed less inﬂammation and had fewer upper respiratory tract infections and better immune system health. Researchers surmise the eﬀects may be due in part to the beverage’s polyphenol (antioxidant) content. The study subjects drank two to three pints of nonalcoholic beer every day beginning three weeks before the race and continuing for two weeks afterward.

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Health

Take your worries for a walk

Walking meditation delivers heart health benefits and more. by Karen Giles-Smith

editation is recommended by many physicians as one of the top-priority treatments for high blood pressure. If left untreated, high blood pressure can damage the kidneys and lead to stroke, heart attack and heart failure. Here’s how it works: Meditation lowers blood pressure and improves heart rate and breathing by inducing a relaxation response in the mind and body. A recent multi-year study funded by the National Institutes of Health–National Heart, Lung and Blood Institute found a significant reduction in blood pressure, significant reductions in psychological stress (in the high-stress group), and a 47 percent reduction in the combination of death, heart attacks and strokes in participants who meditated regularly. “Over the past 30 years or so, the body of research on mindfulness meditation and its benefits for stress reduction has surged,” says Tara Scott, meditation teacher, registered yoga teacher and founder of Dharma Yoga Arts in Lansing, Michigan. “These studies suggest that mindfulness techniques mitigate stress, anxiety, depression, high blood pressure and a wide range of conditions. I hear from students and fellow practitioners of meditation about the improvements in their health and general sense of well-being.” However, finding the time to meditate every day can be a challenge. That’s why walking meditation, or mindfulness in

How to get started? These resources provide the basics: Websites WildMind.org YogaTeacher.com Books Wherever You Go There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness by Jon Kabat-Zinn Classes Tara Scott teaches meditation classes, including walking meditation, at the Michigan Athletic Club in East Lansing and a variety of yoga classes at Dharma Yoga Arts in Lansing: DharmaYogaArts.com

motion, is an excellent entre’ into meditation practice—it’s easy to learn and can be done almost anywhere. “The beauty of this practice is its simplicity,” says Scott. “Walking meditation is a way of being in the world mindfully—being fully present—in an active way,” says Kate Radke, LMSW, a social worker in private

practice in Okemos, Michigan. Radke studied with Jon Kabat-Zinn, PhD, founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center. “Anything you do mindfully helps reduce stress by being present in the moment,” Radke explains. “Anxiety and stress is caused by worry about the future—where you are going—instead of being in the now. You can reduce and manage stress by realizing where you are now and that you have a choice about what to do now: You can put one foot in front of you or not.” “With walking meditation, we start with and return to the phrase: Nowhere to go, nothing to do,” says Scott. “Breathing into each step, we pay attention to how we move our bodies through space, how our bodies respond to the movement and to the breath, how our minds respond to the breath and the movement, and so forth. We can practice indoors or outside, slowly or briskly, centering ourselves in the breath, which is our anchor to the present moment.” The purpose of walking meditation is to develop an intimate understanding of ourselves. “We can learn to clearly see our choices, habits, and patterns—how we react to stress, cope with disappointment, and confront or avoid negative experiences—and develop responses that are more skillful,” says Scott. “This state of mindfulness can be applied to every aspect of our lives.”

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FEBRUARY 2012

Fitness

Learn from a caveman Eating doesn’t have to be hard. by Justin Grinnell

ow would you like to be naturally lean, muscular and energetic? How would you like to effortlessly maintain a low body fat percentage, rippling muscles, and superb health? According to Dr. Loren Cordain, the author of the Paleo Diet, we all need to model our 21st century lifestyles after our primal hunter gatherer ancestors to live a healthier lifestyle and eliminate a lot of the diseases that are plaguing our nation, such as obesity and diabetes. I have read a lot about this lifestyle. I must say I have to agree. Here are some Paleo rules that you can implement in your lifestyle to improve your overall health and fitness level.

Rule #1: Eat lots of plants and animals The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Rule #2: Avoid poison For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains. Rule #3: Move frequently at a slow pace The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue. Avoid sitting down for long periods of time to implement this concept.

Rule #4: Lift heavy things Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power. Make sure to perform a full-body strength training routine three times per week. Rule #5: Sprint once in a while For the caveman a fast sprint meant the

FEBRUARY 2012

difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone. When performing cardio utilize various types of methods.

Rule #6: Get adequate sleep The rising

and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Rule #7: Play Without a TV or com-

puter to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Rule #8: Get adequate sunlight

It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

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In the end the concept seems pretty realistic. After all, this is what all health and fitness professionals preach. For exercise use strength training, perform interval training for cardiovascular exercise, and limit sitting down for prolonged periods of time. For nutrition, limit processed foods and chemically enhanced foods, include a variety of colorful fruits and veggies, consume healthy fats such as fish and nuts. This leads me to ask the big question. What have we evolved into? A more intelligent and technological nation, or an unhealthy sedentary nation? I would rather live like the caveman. 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.

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Diet

Ease into better eating

Select one small, doable step at a time. by Karen Giles-Smith

mproving eating habits is a worthy health and wellness goal. But how to begin? Start with one small step. Eating healthfully doesn’t have to be difficult. The key to success is to choose just one goal that’s fairly easy to incorporate into your life and make that goal a top priority. Keep at it until the new behavior is a habit—about 30 days. Here are some suggested steps to help improve your eating habits.

Sit down and focus during meals and snacks Distracted dining can lead to eating more than you’re hungry for. A recent study published in the American Journal of Clinical Nutrition found that adults who ate lunch while playing a computer game felt less full after eating and ate more cookies 30 minutes later

than those who dined without distractions. Turn off the TV, computer and cell phone. Sit down, relax, and eat the foods you really love with total concentration. Be mindful of every bite and how your body, especially your stomach, feels. Stop eating when you’re about three-quarters full. Resources: IntuitiveEating.org and AmIHungry.com

Enjoy breakfast’s benefits Eating breakfast improves concentration, problem-solving skills, strength and endurance. Also, people who regularly eat breakfast are more likely to get the nutrients they need and to have healthier weights. Not hungry in the morning? Start small with a piece of fruit or a container of yogurt, or try a drinkable breakfast such as a fruit smoothie.

Resource: FoodInsight.org (click on “For Consumers” and then “Breakfast Resources”).

Go flexitarian A flexitarian eating style is a semivegetarian diet that focuses on plant foods and occasionally includes meat. Going flexitarian is a great way to ease into eating a plant-based diet which may lower risk of heart disease, high blood pressure, type 2 diabetes, cancer and overweight. Start with two meatless meals a week and head toward three or more. Resource: The Flexitarian Diet by registered dietitian Dawn Jackson Blatner.

Enjoy more whole foods Choose whole foods whenever possible and choose processed foods wisely.

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FEBRUARY 2012

new foods. A child may need to see a particular food on his plate 15 times before he’s willing to taste it. Resources: EllynSatter.com and KidsEatRight.org

Rethink your drink

When selecting processed foods, choose (most often) those that are closest to the whole foods they came from—those that are minimally processed. Start by choosing products with 100% whole grains whenever possible or eating more vegetables and fruits by including at least one vegetable or fruit at every meal and snack. Resource: ChooseMyPlate.gov

Eat adventurously Did you know that there are more than 50 nutrients in foods? If you enjoy a wide variety of foods, you’re more likely to get the wide variety of nutrients that your body needs for health. Make a list of foods you’ve never tried before but would like to. Decide which you’d like to taste-test at home or the next time you eat out. Remember to be patient with kids and

Americans get about one-fifth of their total calories from beverages. Choose wisely: water, 100% juice and nutrientrich beverages such as fat-free or low-fat milk are good choices. Some beverages such as regular soft drinks, juice drinks and bottled or canned teas are high in calories but low in nutrients. These “empty” calories can add up quickly. Use the Nutrition Facts panel on the label to help you select what to sip. The calories are listed per serving, so be sure to note the number of servings in the container since the container may hold more than one serving. For example, if the container holds two servings, double the number of calories listed on the label to get the total number of calories in the container. Resource: cdc.gov (on the home page, search for “Rethink Your Drink”)

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Kids

Best beverages for kids

What kids drink can affect their health. by Gina Keilen

lavored water, 100% juice, juice drinks, flavored milk, soda, energy drinks—even coffee. As these beverages are marketed to kids, consumption rises. How do these beverages affect children’s health and which are the best choices? 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 sugarsweetened 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.

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“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

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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.

Gina 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.

Smoothie idea!

Blues Buster Smoothie This smoothie is rich in protein, calcium and antioxidants but low in calories and fat. Since it calls for frozen fruit, it’s quick and easy to make any time of year. Makes 1 Serving Prep Time: 5 min Cook Time: 5 min Ingredients: 1 (6-ounce) container low-fat blueberry yogurt 1/2 cup apple juice 1/3 cup fresh or frozen blueberries 1/3 cup frozen sliced peaches 5-6 ice cubes Blend all ingredients with ice (amount of ice will vary depending on desired consistency). Pour into a glass and serve chilled. From: NationalDairyCouncil.org. Recipe created by Moms Advisory Panel member, Kari Cameron Nutritional Facts Calories: 280 Total Fat: 2 g Saturated Fat: 1 g Cholesterol: 10 mg

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Breath fresh air into gym routine Alternatives to traditional gyms are always an option. by Chris Reay

hat does your ideal gym look like? Is it a home gym with your favorite machines? Is it a large building with all the latest equipment, personal trainers and a juice bar? Or is it a quite walk in the woods while listening to your favorite tunes? Not all “gyms” look and feel like a traditional gym and you may need to look in additional places to find what you need. Exercise and movement classes can be found in many different places with a variety of offerings, prices and times. Looking for new things to try outside of your normal routine may be just what your exercise regime needs to keep you going and having fun. Partner yoga is a great way to fit yoga into your schedule while also building your relationship with quality time and stress management. A mother-daughter self-defense class teaches important skills while providing you and your daughter with one more tool to navigate the world. Nia is the perfect solution to breaking up a dull workout routine by dancing away the stress with the benefits of exercise. Being physically fit is a core part of a healthy lifestyle, but so is stress management and having the ability to relax and unwind. Your physical goals and workouts will be much more successful and enhanced if you maintain a well rounded workout that includes working on your whole being. Meditation, guided imagery, yoga, infant massage, partner massage, and Tai Chi, are all well-being classes that you can also find outside of a traditional gym. Often times these are offered at health centers and places that provide a serene, peaceful atmosphere that is essential for getting the maximum benefit out of the mind and soul work. In a world offering one-stop-shopping convenience, you still can’t always get everything you need in one place. Shop around and see what else you can add to your workout to make your life complete. Chris Reay is co-director, AMTA, NCTMB of Creative Wellness in East Lansing. Chris has been providing massage therapy to weekend warriors and Olympic athletes alike since 1989.

On the cover Andrea Geller, 27, of Freeland, likes to find as much time as possible to exercise during the week. Her job as an application specialist at a healthcare provider doesn’t let he plan as well as she likes. “I try to work out four to five times a week, mixing cardio with weight training,” she said. She admits she doesn’t eat the healthiest, but always makes time for breakfast and a salad at lunch. “I love step aerobics and take classes when I can.” The 5’9” former high school athlete said she also enjoys 5Ks. “I always try to find time to exercise,” she said. I just feel better when I do.”

FEBRUARY 2012

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Michigan hospitals. by Paige Hathaway

ichigan needed a model for a healthy food environment and hospitals stepped up to the challenge. Today’s diets are very preservative laden, full of refined sugars and calorie dense rather than containing the fresh fruits and vegetables, whole grains and fiber that are important to health. The Healthy Food Hospitals campaign, launched by the Michigan Health & Hospital Association (MHA), gives Michigan hospitals the opportunity to model exemplary food service choices and nutritional selections to support the health of all those who walk through their doors. The heightened emphasis on and understanding of healthy eating is also designed to inspire such choices by patients and others after they leave the hospital. The initiative encompasses four steps or “stars”: the first two stars emphasize children’s health, while stars three and four benefit all age groups. The combined implementation of all four stars displays the importance of healthy eating, weight management and the modeling of healthy food environments. Since its launch in May, more than 90 Michigan hospitals, including virtually every hospital in mid-Michigan, have pledged to participate in the campaign and others have indicated significant interest in doing so in the near future. The successful adoption of the Healthy Food Hospitals campaign requires the cooperation and participation of the entire community — including hospital employees, patients and visitors. Paige Hathaway is manager of member relations at the Lansingbased MHA. She can be reached at (517) 323-3443 or phathaway@ mha.org. More information on Healthy Food Hospitals is available at www.healthyfoodhospitals.org.

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www.healthyandfitmagazine.com • Healthy & Fit

BUSINESS

Health

Sneaky sabotage

Six ways you could be sabotaging your New Year’s resolution. by Lisa Marie Metzler

ongratulations! You’ve resolved to make some healthy changes in your diet and fitness but now that it’s February your motivation is starting to wane a bit. Maybe you’re feeling a little disappointed in your efforts. Your weight isn’t coming off as fast as you like and its a struggle to find time to workout. Before you throw in the towel check out some ways you may be sabotaging your efforts without even knowing it.

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

Photo by Ashley Knoble ashleyknoblephotography.com

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

Healthy & Fit • www.healthyandfitmagazine.com

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 FEBRUARY 2012

Do you fit the bill? If you’re between the ages of 50-59, think you’re fit and willing to share your story with us, Healthy & Fit Magazine wants to hear from you! Visit our Web site at healthyandfitmagazine.com and download a questionnaire. Once submitted, a panel of the mid-Michigan’s best and most trusted trainers, dieticians and motivators will pick who they feel are mid-Michigan’s “Fit Over 50!” Men and women are encouraged to apply. See Web site for full details. This is not a contest. Think of it as a showcase of the area’s fittest examples. Details of our “Fit Over 60+” will be released soon!

Ages 50-59 we want to hear from you!

Healthy solutions. Fit results. A better you.

A special thanks to David Hutchins, executive director of the Fit Over 50 panel, and Chris Johnson, panel member and motivational speaker. For a complete list of panel members, visit healthyandfitmagazine.com

Men and women who are 50-59 years old, visit

healthyandfitmagazine.com and enter today!

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