Healthy & Fit August 2014

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

AUGUST 2014

FREE

www.healthyandfitmagazine.com

HANDS ON! MSU handball coach Carl Valentino shares his secret to health

THE 2014 HEALTHY & FIT MAGAZINE EXPO

ALSO INSIDE:

The early bird deadline is here!

HEALTHY JUNK FOOD?

How some foods labeled as junk can actually be OK

HEART SCARE

A first person account of a Haslett man’s brush with heart disease

DAYDREAMING?

It’s OK! It’s actually good for you!

ANYTHING BUT SWEETS Bring healthy food to your events this summer

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September 14, 2014

/ Hawk ISland Park / 9AM

Be part of something new. Something exciting. Clean Commute Options wants you to be part of Lansing’s first DU. The Come Clean Duathlon. It’s the first of its kind, and it promotes clean air, friendly competition and community involvement that’s sure to keep you on your feet – and bike seat – from start to finish. Race proceeds support the South Lansing Community Development Association and the Mid-Michigan Asthma Coalition.

Cash awards will be given to the top three overall and masters male and female finishers. Top three finishers in each age group (5-year brackets) also receive prizes. All finishers receive medals.

2014 Entry Form

For more information or to register online, visit www.comecleanduathlon.org.

Online registration ends Wednesday, September 10.

Registration Information

Age on race day:

Name:

Birth date:

Address:

Shirt size (circle one): S M L XL XXL Gender: M F Student athlete?: Y N

City/State/ZIP: Phone: (

)

Email: Signature:

Date:

Signature of parent/guardian (if participant is under the age of 18): Date: Waiver: In consideration of your accepting my entry, I, intending to be legally bound, do hereby of myself, my administrators and executors, waive and release forever any and all claims against the “Come Clean Duathlon” and any and all sponsors, officials and organizers of this race, their successors, representatives and assignees for any and all damages and injuries suffered by me while attending and participating in the “Come Clean Duathlon.” I permit the use of any photography or videography of me or my likeness for promotion, documentation, reporting or other purpose. Amateur athletes are notified that acceptance of any cash awards nullifies their amateur status.

Register at ComeCleanDuathlon.org

Please select one option: $50 on or before July 25 $60 July 26 through Sept. 10 $70 on race day Preferred shirt size guaranteed for registrations received by Friday, August 29.

Payment Information Name: Credit Card Number: Security Code/CCV:

Exp. Date:

Make checks payable to CATA and mail to: Capital Area Transportation Authority Attn: Come Clean Duathlon 4615 Tranter St. Lansing, MI 48910 Mailed-in registrations must be postmarked by Friday, September 5.

AUGUST

Healthy & Fit Magazine

AUGUST 2014 • VOLUME 10: NO 5

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

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First person

How heart disease almost claimed Cameron McGregor

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10

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PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

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Anything but sweets

Our dependence on sugar is troubling.

Head in the clouds?

It’s OK! Daydreaming is actually good for you.

Healthy junk food?

Despite being labeled as junk food, some of these foods can be OK.

18 20 22

The 2014 Healthy & Fit Magazine Expo

Here’s a quick look at what’s in store for September’s awesome event.

Food of the month: Cherries

A quick look at one of Michigan’s top crops.

What’s in the fridge?

Tips on keeping farm market goods fresh.

Gym essentials

Don’t leave for the gym unless these items are in your bag.

Mark your calendars!

The 2014 Healthy & Fit Magazine Expo Sept. 20 • Lansing Center • www.healthyfitexpo.com

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Healthy & Fit • www.healthyandfitmagazine.com

AUGUST 2014

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Find more information at www.hgbhealth.com or call 517-541-5805

A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Take care of your food; avoid smelly mistakes

I

have learned the hard, smelly way what happens to potatoes when you don’t use them soon enough. As far as smells go, a potato that has disintegrated enough to call attention to itself in a fully stocked, cool, dark pantry may be one of the grossest smells on the planet.

I live in a family of athletes. I know gross smells. A rank potato is up there.

Lisa Marie’s article on page 22 about the best way to store fruits and vegetables is a great guide. If you’re like me, you load up on fresh fruits and vegetables during the summer. I have the best intentions of using everything I buy, but sometimes miscalculate and buy too much. Knowing how to store the fruits and vegetables is critical.

And it isn’t just me and my buy/use habits. Some foods have a tiny shelf life, and you don’t know how much time has passed since they were harvested. Eating rotting food is something I avoid like, well, eating rotten food. If I think food is close to expiration, I believe it’s better to be on the safe side and discard. And I’m not alone.

According to a 2012 National Resources Defense Council report, an American family of four ends up throwing away the equivalent of up to $2,275, annually, in food. While this report also factors into that number the amount of a food a grocery store doesn’t sell, it’s still a pretty impressive number.

Storing and utilizing our resources better should be a priority. I’ve invested in a lot of freezer bags and airtight containers to help. And we try to eat our food, especially the fruit and vegetables, as quickly as we can.

Which brings me back to my potato problem.

That smelly potato is always the one in the bottom of the bag. It’s never the one on top. The bag can look perfectly good, but that one bad potato is always going to get you if you don’t pay attention. Sure, you say, write the date on the bag. C’mon. I’m proud of myself for putting groceries away in the right place, most of the time.

And I like potatoes. We use them often. This winter, and during the summer, we make use of them in our crock pot meals.

So check out Lisa Marie’s article, join me in implementing her suggestions, and read the other great articles in this issue, too. The 2014 Healthy & Fit Magazine Expo is right around the corner: Be sure to watch for our special expo edition next month and join us at the Lansing Center on September 20! In the meantime, inspect your potatoes.

Enjoy the issue!

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Healthy & Fit • www.healthyandfitmagazine.com

KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD

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

Justin Grinnell B.S., CSCS

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

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, business consultant and author. Reach her at susan@drsusanmaples.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.

AUGUST 2014

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TEAM MARATHON Sunday, August 10, 2014 • 7:30am Lake Lansing Park South, Haslett, MI 1621 Pike St., Haslett, MI 48840

Benefiting Teams: Teams of up to 5 runners. All male, all female, and Co-Ed divisions. Awards will be given to the top 2 teams in each age division.

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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.

Nate DeWinkle With more than a little help from his friends, Nate DeWinkle, 27, of Lansing, has changed his life. DeWinkle said that when he wasn’t taking care of himself physically a few years ago, his friends encouraged him to get active and commit to a healthy lifestyle. They signed him up for a membership at the YMCA of Lansing and entered him into his first 10K race. “Hands-down, my friends have been my greatest motivators,” said DeWinkle. An IT Business Analyst by day, DeWinkle is now training for races four to five days a week. He has completed two marathons and has committed himself to a year of running a half-marathon each month in 2014. He cross trains at the Downtown YMCA one day per week and plays softball and golf in his spare time. “I am truly grateful to my friends and my family for supporting me over the years. Committing to being fit has changed my life completely. Committing to this lifestyle change required resolve that I didn’t know I possessed. I now feel stronger and more confident in my abilities in every aspect of my life,” said DeWinkle.

On the cover JOIN US FOR A

RUN TO

REMEMBER 5K RUN/WALK

SEPTEMBER 6TH, 2014

Carl Valentino Carl Valentino, 70, of Okemos, is a personal trainer and the Michigan State University Handball Team Coach. He’s the 2013 National Collegiate Handball Coach of the year, an honor that fits well with more than 200 trophies and titles he’s earned through 55 years of playing.

“My secret is always staying in shape, good nutrition, and great genes,” he said. “Endurance is the key to winning. I don’t get tired on the court, and can out last many players. Strategy is another factor, and after studying

OLD TOWN

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RACE STARTS AT 9:11 AM SIGN UP: RUNSIGNUP.COM/RUNTOREMEMBER

MORE INFO: MICHIGANREMEMBERS.ORG Proceeds benefit programming of the Michigan Remembers 9-11 Fund, including student remembrance essay contests, first responder recognition programs, and 9-11 victim remembrance efforts.

Continued on page 16

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Healthy & Fit • www.healthyandfitmagazine.com

FLYER DESIGNED BY:

MICHIGAN CREATIVE AUGUST 2014

Leading FamiLies to HealtHier lifest yles through ChiropraCtiC and nutrition Our mission is to save lives.

Supporting Lansing families with chiropractic and natural personalized nutrition programs, our goal is to engage you to be 100 percent into your health. We want you to participate, ask questions and learn. We support whole body health and wellness through chiropractic, nutrition and spinal rehabilitation. To learn more about Mission Nutrition and chiropractic care for your family, visit www.achiro.net.

Empower yourself with healthy food choices and supercharge your immune system with personalized programs through Mission Nutrition. Join our free in-office classes! RSVP to 517-336-8880.

Monday, Aug. 18 at 6:15 p.m.

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Dr. Jean-Guy Daigneault Dr. Denise Rassel

Dr. Nick Schuster Chiropractic Well Being Center-Okemos

Dr. Renee Maurer

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Rassel-Daigneault Family Chiropractic www.achiro.net | (517) 336-8880 537 N. Clippert St., Lansing, MI 48912 Located next to Frandor

Success!

Ron Sekedat

Slow and steady. That’s the secret to Ron Sekedat’s healthy lifestyle. The 55-year-old Okemos resident has changed his diet, started moving more and is enjoying life. He has lost more than 60 pounds and is not done yet. Here’s his story: What inspired you to become healthy?

I was diagnosed with diabetes and had to take medication to control my blood sugar levels. I knew I had to change my lifestyle.

After!

How did you get started? I

pretty much went cold turkey. I cut sweets, fast foods, breads, sodas and alcohol from my diet. I reduced my intake down to around 1,500 calories a day, and with the foods I was eating, I had to work to eat that much. I also walked three to four times a week, usually around five miles per walk.

Befor e!

What kind of challenges did you face during this time?

Changing my eating habits.

I had to educate myself on what I could eat and the correct quantities.

How did you overcome them?

What are your future goals? I

would like to lose another 50 pounds and add more weight training to my exercise regimen. Adding some muscle will make the weight loss easier. I also have recently been able to reduce my medication levels under my doctor’s supervision. My blood sugar levels are now in the normal ranges.

What is your advice for others?

Ron Sekedat

I received great guidance Before: 338 lbs from a registered dietitian After: 270 lbs (my daughter), and was Height: 6’2” committed to set goals.

I tracked everything I ate and all of my activities. I kept reminding myself that I love fruits and vegetables, and eating some fruit for the weight and started getting in shape dessert is better than sweets. I also it took a huge effort to climb the stairs realized that I was feeling much more to our seats in the upper bowl of the energetic and used that feeling to keep Breslin Center for MSU basketball getting myself out the door. games. It would take me five minutes to catch my breath and stop sweatHow is your diet now, compared to what ing. Now I run up the stairs with little it was? I basically have eliminated any effort. It felt like I was carrying a 12 candy from my diet. I only rarely will year old boy on my shoulders before I have some dessert and I eat a lot more lost the weight. fruits and vegetables. I will drink some diet sodas, but mostly I drink What are your workouts like? In the water. I do a much better job on porsummer I like to go for walk/runs tion control than I did before.

How do you feel? I feel great! My energy level is higher. I can work in the yard for hours on end. Before I lost 10

where I run hard as long as I can, then I walk until I feel like running again. I usually like to go five miles, but I have gone as far as six and a half miles. I also like to find local hiking trails to change things up and enjoy the solitude. I go to Planet Fitness primarily for cardio workouts (45 minutes on the elliptical) and some weight training.

I am a huge fan of My Fitness Pal. I believe that you have to record what you are eating and set goals. It is very easy to convince yourself that you are eating the right amount, but just can’t lose weight. I also believe you have to get moving. Walking is great, but try to mix things up. Also, find something to motivate yourself. Unfortunately, I had to be motivated by an illness.

It will always be with me, but I feel good knowing that I am able to control the disease by taking control of my diet and fitness. My daughter told me that she wanted me to be able to run around with my grand kids, and I have been able to do that. Slow and steady is the way to go. This has to be a lifestyle change, not just a fad diet.

Do you know someone who is a Success! story? Send an e-mail

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

AUGUST 2014

AUGUST 2014

www.healthyandfitmagazine.com • Healthy & Fit

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Teeth

Anything but sweets

Our dependence on sugar is troubling. by Dr. Susan Maples

I

t doesn’t take a panel of experts or a major public health organization to realize we have a sugar problem. When we hear that our average sugar consumption is up to 22-30 teaspoons a day we can hardly fathom it.

“Surely that’s not me!” we say. So much of this is tucked into the foods we eat in the sneakiest way, it is easy to live in denial.

Of course we know that sweet drinks are a big part of the problem.

In the new guidelines issued by the World Health Organization (WHO) there is a recommendation that all adults chop their sugar intake to 5 percent of their daily calories. How much is 5 percent? If you are of average body weight and consuming about 2000 calories a day, 5 percent would be about 100 calories… or 25 grams…or a tad more than 5 teaspoons a day. For soda drinkers that represents less than one 8 oz can a day for your TOTAL sugar consumption.

What about kids? Since a child has a lower body weight and lower energy requirement, one 8 oz soda represents about 10 percent of total calorie intake.

The WHO’s report is a reaction to the growing obesity and diabetes epidemics as well as the continued rise in tooth decay. The particular concern is of the massive consumption of sugar-sweetened drinks in all industrialized countries, such as colas, sports drinks, energy drinks, sweet tea and processed juice.

Not only is the sugar harmful to the liver, pancreas and tooth structure, but it’s completely void of nutrients that the body desperately needs to ward off inflammation and boost the immune system.

The WHO’s Nutrition Guidance Expert Advisory Group (NUGAG) has been hard at work over the past couple years, considering the evidence-based research that compares the health risk from “free sugars” (read “added sugars”) to intrinsic

fructose found in whole fruit and vegetables.

The report shows that the evidence is most clear on tooth decay (dental caries).

Studies confirm decay rates increase in proportion to sugar consumption in children. Are we surprised?

“Because dental caries are the result of lifelong exposure to the dietary risk factor (ie, sugars), even small reductions in risk of dental caries in childhood is of significance in later life,” says the document.

Will the food industry stand behind this recommendation? Not on your life!

(Pardon the pun.) It becomes our personal responsibility to read the labels and cut the crap.

To learn more about our sugar crisis, try to see the Katie Couric-produced movie “Fed Up!” It’s still playing in theaters in cities throughout the country, including Grand Rapids. Unfortunately it didn’t make it to the Lansing market.

Susan Maples, DDS PERSONALIZED DENTISTRY FOR A LIFETIME OF HEALTH www.DrSusanMaples.com

(517) 694-0353

Our Mission Is:

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• • •

To treat each person with integrity, respect and kindness.

To help each person take a significant step toward his/her desired oral and systemic health.

To serve as leaders in our community in the quest toward whole-health promotion and the partnership between all health professionals.

Healthy & Fit • www.healthyandfitmagazine.com

AUGUST 2014

Mind

Is your head in the clouds?

That’s OK! Daydreaming is good for you. by Cynthia Logan

D

aydreams can give you a needed escape from boring situations, monotonous jobs, and long commutes.

The mind can help you overcome the constraints of the present and travel wherever you want; even if it is made-up realms… think George Lucas and Star Wars.

Daydreams can be empowering, not negative as parents, teachers and managers have often led us to believe.

They are not a waste of time, as thought for so many years.

Daydreaming can get us closer to realizing the dreams we most want for ourselves, according to an article by Scott Barry Kaufman in Psychology Today.

They can help us reach our deepest desires and strivings. Just think where we would be today if inventors never daydreamed.

It’s also good for us psychologically to let go of the present moment and take a

break from reality. This is what happens when gamers play video games or athletes watch or play sports. If we ignore our daydreams we could be robbing ourselves of optimal learning, creativity, and well-being.

Guilt producing daydreams that give us unpleasant emotions, such as anxiety, guilt, fear of failure, and the like, can only be bad for us. Positive daydreams give us emotional well-being and can keep us from becoming depressed or from having negative emotions.

The article in Psychology Today goes on to say that daydreaming helps us to develop memories, imagine ideas and plans and get a greater sense of identity and personal meaning. Internal reflection is a trait that is necessary to develop healthy social and emotional functioning.

Healthy daydreaming and internal reflection is also a sign of intelligence. It is necessary for us to draw on our own thoughts and ideas to develop goals that

fit into the lives we see for ourselves.

Dr. Kaufman states that these attentions serve our personal aspirations. It helps keep us on task as we pursue them over the long hall.

Studies and testing have proved that those people whose daydreams are most positive and most specific also score high in mindfulness, a purposeful, non judgemental mode of awareness.

Mindfulness trains us in attention functions that are crucial to allow us to maintain focus on the external environment and ignore inner chatter as situations demand.

So the next time you find yourself or your child daydreaming, remember, it’s not a waste of time.

Cynthia Logan Anthony, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

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www.healthyandfitmagazine.com • Healthy & Fit

13

Health

Healthy junk food?

Despite being labeled as junk, some are actually good for you. by Gina Keilen

K

risten Heitman, President of the Food and Nutrition Association at Michigan State University, took some time to let us know why perception might not reality with some foods deemed as untouchable.

Coconuts

Perception: Coconut has saturated fat in it so it can cause heart complications and clog your arteries.

Reality: While it may be packed with saturated fats, they come from a plant-source so they are not as detrimental to cholesterol levels as something animal-based. Coconut helps raise the bad cholesterol yet also boosts the good. Heitman notes they are “mostly medium-chained saturated fats so they are more easily digested in our bodies”.

What to look for: Be mindful of portions as it’s still high in calories, but an unsweetened coconut will help keep your glucose levels in check.

Full fat salad dressings

Perception: Full fat foods will make you fat.

Reality: The fat in dressings actually helps absorb more of your vegetable’s nutrients. When fat is missing in foods, it’s typically replaced with sugars so, calorie for calorie, it might not be that different. Full fat varieties are more satisfying, keeping you fuller longer and needing less to get more flavor.

What to look for: If you don’t want the full fat dressing, opt for vinaigrettes. If you’re watching portion sizes, Heitman recommends “putting your dressing in a cup on the side and dipping your fork into that before each bite of salad. You’ll use less dressing, but still be able to taste it.”

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Chocolate

Perception: It tastes good so it must be bad for you. And there’s fat and sugar!

salad or fruit to your meal can help keep it balanced as well.

Chips

Reality: Cocoa contains antioxidants, helps support heart functions and lowers blood pressure by helping increase blood flow in your body. Cocoa is stronger in dark chocolate, which decreases bad cholesterol, improves moods, enhances thinking and memory, and decreases stress.

Perception: They are packed with bad fats and sodium.

What to look for: Dark chocolate for more antioxidant benefits and less sugar…and it’s richer so you need less to satisfy your sweet tooth.

What to look for: If you want something salty, pick plain or baked chips. Choices like Beanitos are a whole grain chip high in fiber and protein. If you are just looking for something salty, Heitman notes that popcorn or pretzels are low-fat alternatives.

Pizzas and burgers

Perception: Cheesy and greasy…

Reality: Made with the right ingredients and some quick swaps can make it be quite a healthy dish. Pizzas are great ways to use up leftover vegetables.

Whole grain buns or crusts, quality cheeses (the tastier it is, the less you need), and even topping them with fruits helps increase their nutritional quality.

What to look for: Heitman recommends piling on the vegetables and looking for leaner proteins. “This helps you feel full faster so you won’t eat as much, and it will increase your vegetable consumption.

For burgers, choose leaner proteins such as ground turkey, venison, or a black bean burger.” Adding a

Healthy & Fit • www.healthyandfitmagazine.com

Reality: Chips are no longer always the deep fried, nutritionally void snack.

They now come baked, higher in fiber, made of beans or combinations of vegetables, and can be whole grain.

Jerky or pepperoni

Perception: They are unhealthy meats loaded with preservatives.

Reality: Jerky is a high protein food that makes for a great snack, especially if you are looking for weight loss. Both jerky and pepperoni can be full of preservatives, but there are also some that are chemical free and made of natural ingredients.

What to look for: “One thing to watch for is both fat and sodium content as these can be very high,” says Heitman.

“Turkey jerky may be a healthier option and can come seasoned to enhance flavors.”

These foods have shown up on many people’s Do Not Eat list.

Making some quick swaps or keeping portions in mind can help include them all in a balanced lifestyle, without the guilt.

AUGUST 2014

Fitness

Gym essentials

Don’t leave home without the right gear! by Justin Grinnell

T

here are many useful fitness items that can make your training, or workout session go that much better. Here are five things that everyone needs in their gym bag.

Blender Bottle

This multi-use bottle is number one on my list for a reason. You cannot only hold water in it, but you can also use it to make a protein shake, smoothie and juice bottle. I recommend that people take five to 10 grams of branched chain amino acids before a workout and 20-40 grams of whey

at

protein powder after a workout. You also need to drink water throughout the day.

This bottle is your go-to for all of the above. Not to mention that it is BPA-free, leak proof and durable.

Reebok CrossFit Nanos

running shoes to lift weights, jump, or do agility drills and you should not wear Five Finger shoes for running. The Nanos provide a perfect blend of support, toe space, durability and foot muscle recruitment, making it perfect for any activity.

Smartwool socks

The best investment that you can make when it comes to fitness gear is a good pair of shoes. They make a world of difference, no matter what activity you decided to engage in. The best overall shoe that I have found is the Reebok Crossfit Nano. You should not wear

Owning a great pair of socks is so underrated.

Just like your shoes, your socks provide a base for whatever you do. Smartwool socks are comfortable, stay dry, can be used for indoor and outdoor activities, regulate temperature Continued on page 16

Whitefish Point

Whitefish Point: Run for the Light Fourth Annual Half Marathon✯10k✯5k✯Fun Run/Walk Saturday, October 11, 2014 at 9 a.m.

Registration forms may be downloaded at shipwreckmuseum.com or call 906-635-1742. See Active.com for online registration.

All Proceeds will benefit ongoing restoration of the Whitefish Point Lighthouse

www.shipwreckmuseum.com • 906-635-1742 2014_07_7-25x4-75.indd AUGUST 2014

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7/8/14 1:03 www.healthyandfitmagazine.com • Healthy & Fit 15 PM

Gym essentials (continued from page 15) and wick moisture away. They don’t’ shrink when you wash them and best of all, they don’t smell.

Gym bag

All to often, I notice that people use whatever they can find for a gym bag. I understand that they are using what they have, but they just have not experienced a great gym bag. Finding a quality gym bag not only transfers your clothing from your house to the gym. It can also act as a toiletry bag, travel bag, overnight bag, and suitcase. There are so many great options available these days that provide an array of benefits. These days, gym bags are not only for the gym. They are for everything.

Lacrosse ball or foam roller

There has been a tremendous amount of research on how massage and self-massage can help how your body feels and moves. Keeping your soft tissue supple and flexible can help eliminate pain, injury, and keep you in the gym and not on the sidelines. Having your own lacrosse ball or foam roller allows you to not only use it at the gym, but also at the office and your home. I have never met someone who used a lacrosse ball or foam roller on his or her muscles and didn’t feel better.

Valentino (continued from page 6) the sport for so long, I can anticipate a player’s move which gives me an extra split second to plan my response. Of course, I don’t win every point, but it helps me win the matches.”

What makes his success even more impressive is that he’s done it after significant injuries.

According to Valentino, he’s had three shoulder surgeries, four hernias, two hips resurfaced, and ruptured an Achilles tendon.“After all these injuries, I’ve rehabilitated myself and won three national titles,” he said.

Valentino plays five days a week at the Michigan Athletic Club, where he runs the local handball league. “In my years of playing, the players have become stronger, watch their nutrition more closely and hit the ball harder,” he said.

Valentino played on the MSU Handball Team in 1962, where his team finished second in the nation.

Handball is considered a club sport at MSU. Valentino teaches a handball class in the fall, using the team to share his passion and, of course, recruit.

“I look at players with previous athletic experience, particularly

throwing experience, such as volleyball, softball and baseball,” he said. “However, I will work with anyone who wants to learn the game.”

The team plays in tournaments across the country, with next year’s tournament being held in Portland, Oregon.

He expects teams from 40 colleges and universities to be there. A full team consists of six men and six women.

They compete individually, at first for their respective gender’s team, then there is a combined gender event.

Over the course of his coaching career, he’s had five students become individual national champions. In 2011, his women’s team won the national championship. In 2014 his men’s team won the national championship.

His advice for anyone interested in handball?

“Learn from someone who knows the game,” he said. “ It’s not something you can train yourself in. Protecting the hands when you start is very important, because hitting a handball hurts without protection, especially as a beginner.”

Saturday Sept. 6, 2014 8 a.m. registration 5 K Run / Family Walk

Hayes Green Beach Memorial Hospital Charlotte, Michigan

HGB's "live life. Nspired. 5K Run/Family Walk.” is inspired by Natalie Freiburger's 11 years of life lived fully.

Join participants from all walks of life for this unique generosity experience.

Register online at www.livelifeinspired.org 16

Healthy & Fit • www.healthyandfitmagazine.com

Cash awards for runners!

AUGUST 2014

The 5th Annual

CAMINOof ST. JAMES

Beat the Pancake... win a prize!

5

8K / 5K and Fun Runs

Sunday, August 10, 2014 8:00 AM Mason, Michigan

8k / 5k registrations include free pancake breakfast and t-shirt. Kids’ runs are free. Races benefit St. Vincent Catholic Charities Part of St. James Community Festival Weekend

www.caminostjames.com

AUGUST 2014

www.healthyandfitmagazine.com • Healthy & Fit

17

The 2014 Healthy & Fit Expo Magazine

September 20, 2014 • Lansing Center • www.healthyfitexpo.com Expo hours: 9 a.m. to 4 p.m. Admission: FREE SPACE IS LIMITED AND RESERVED ON A FIRST COME BASIS

CALL 517.599.5169 FOR MORE INFO! About this FREE expo...

It’s shaping up to be another great expo! Here’s your chance to get a prime spot! The Healthy & Fit Magazine Expo returns to the Lansing Center from 9 a.m. to 4 p.m. September 20.

This year we’ve decreased the amount of paperwork for vendors, increased the amount of advertising we’re dedicating to the event, and we are maximizing your investment by targeting Healthy & Fit Magazine’s extensive readership base as we direct readers to attend the event.

AWESOME DEMOS!

PLAY AREA!

FRIENDLY VENDORS!

• An extra hour for the expo: Starting time 9 a.m.

• Pre-marathon packet pick-up at the expo • Capital City River Run 5K race in the morning • More than 100 booths in a new floorplan • Estimated 3,000 - 4,000 attendees • Interactive workout areas • Kids’ games • Our popular demonstration stage • The famous inflated Tiki-head rock wall • Exclusive product sales • Our largest Olympic-style weight lifting event • Live aerobic, cardio hip-hop and Zumba workouts • Sohn’s Kids Races during the expo • Cutting edge health and fitness information • Inflated obstacle course for all ages • An easier-than-ever registration process • And much, much more!

SPONSORED BY

Best of all, everything is FREE for attendees. The public will seek out your services and products without having to pay an entrance fee.

www.healthyfitexpo.com

for more information or to download a vendor kit 18

Healthy & Fit • www.healthyandfitmagazine.com

AUGUST 2014

The 2014 Floorplan Please note: Visit www.healthyfitexpo.com for an up-to-date floor plan, booth availability, and to download a 2014 expo kit.

S I E C !

A T SP G FAS N I L L I F It’s a great time ... and it’s FREE to attendees!

VENDORS!

OBSTACLE COURSE! AUGUST 2014

TIKI-HEAD CLIMBING! www.healthyandfitmagazine.com • Healthy & Fit

19

Food of the month: Cherries Try it!

What are they?

Cherries are a small round fruit related to plums, peaches, and nectarines. They are typically bright or dark red. There are 2 main types of cherries - sweet and sour - with the sweet Bing cherry being most popular in Michigan. They are freshly available from May-August.

Pork with Cherry Sauce Source: The Food Network

How to select and store:

Choose cherries that are large and plump, shiny, and firm with green stems.

Avoid those small and soft or bruised, or that have cracks or cuts. Cherries without stems will rot faster. Store them unwashed and loosely in a plastic bag in your fridge. They will keep for up to 1 week. If you notice some are going bad, discard them before they speed up the rotting of others. If you freeze them, remove the pits first to avoid them taking on an almond-like flavor.

How to prepare:

Wash cherries when you are ready to eat them and let them sit out until they come to room temperature to bring out their fullest flavor. Cherries can be eaten raw, cooked into sauces, dried, or canned into jams using a water bath (this is safer than pressure canning because of their low acidity). If you aren’t eating them off their stem, use a paring knife to open the cherry and remove its pit. Once cut, their color fades fast so keep cut cherries in a bowl of water

20

by Gina Keilen

with lemon juice. To cook them down for a sauce or topping, cook only a few minutes to keep their texture and color.

A little here, a little there:

• Add to salads, yogurts, or cereals • Mix dried cherries into oatmeal or trail mix • Poach in water and wine to make a sauce for pork or chicken

What do you get from them?

Cherries are most known for their levels of antioxidants, phytonutrients, and Vitamin C. These along with their fiber can help prevent heart disease and some cancers. They are also an antiinflammatory.

Did you know?

Michigan produces up to 77 percent of the tart cherries grown in the United States, with most being produced in the Traverse City area.

Healthy & Fit • www.healthyandfitmagazine.com

1.25# pork tenderloin, sliced into 1/2” thick medallions 1/2 teaspoon salt, divided 1/4 teaspoon pepper 3 teaspoons oil, divided 2 tablespoons chopped shallots 1 tablespoon minced garlic 3/4 cup dry red wine 2 tablespoons balsamic vinegar 1/4 cup dried tart cherries Season pork medallions with 1/4 teaspoon salt and pepper. Heat 2 teaspoons of oil in a large nonstick skillet over a medium-high heat and cook meat until there is just a slight blush in the center, about 3 minutes per side. Transfer the meat to a plate and tent with foil.

Add remaining teaspoon of oil, shallots, and garlic to the pan.Sauté until they begin to soften, about 1 minute. Add wine, balsamic vinegar, the remaining 1/4 teaspoon of salt and the cherries.

Cook, slightly smashing cherries, until liquid is reduced by half, about 4 minutes. Season with salt and pepper, to taste. Pour the sauce over the pork medallions and serve.

AUGUST 2014

First person

My heart disease

My roller coaster ride from a heart attack to better health. By Cameron McGregor

M

y story starts on a cold, January winter day in Haslett. I woke that morning to a whopping 20 inches of snow outside my door and faced a 20 below wind chill when I decided to shovel the driveway.

I’m a 45-year-old father with two sons, Logan (10) and Brodie (1), and my wife, Christy and I consider myself energetic and certainly capable of shoveling snow. Boy was I wrong! I got about 20 minutes into the job when I experienced my first chest pain and shortness of breath. I have shoveled snow my entire life and have never felt this type of pain before. It felt like someone had just stuck me with a knife.

I pushed through the pain and finished my task even though I knew something didn’t feel right.

A week went by with the same symptoms. Then two weeks and they got worse. I thought I was overreacting – heck, I thought it was just a really bad chest cold. The pain continued with the simplest of tasks, like walking the dog, brushing my teeth or taking a shower. It was affecting my life and I didn’t think it would ever get better.

That’s when I decided to go see the doctor.

After a series of appointments I was diagnosed with heart disease. I had 99 percent blockage in two arteries. My only choice to repair the damage was heart surgery. I felt like my life was just turned upside down.

Three days after my initial doctor visit, I underwent surgery at Sparrow Hospital in Lansing. I remember the ride to the hospital being a somber one. I don’t think Christy or I knew exactly what to say to one another. Although I knew I had to have this procedure, I remember telling her that I was fine and that I wanted to go home.

Needless to say, I was scared.

When I woke from the surgery, doctors told me my heart was successfully repaired. They said surgery normally takes about 45 minutes to complete, but because I suffered another attack while on the table it took a little over two hours.

I’m now the proud owner of two stents. After a day in the hospital, I went home to family and friends and to start AUGUST 2014

THE MCGREGORS: Cameron, center, is pictured with his wife, Christy, and sons Logan, 10, and Brodie.

the rehab process.

My rehab included not only rebuilding my physical strength, but also my emotional well being. Because I was so young, I didn’t know others my age that had a similar experience. Three days a week I went to rehab feeling like I was stuck in the movie, Cocoon. Today, I continue to have unexplained pains, but I am learning to deal with them and I feel as though I am getting stronger every day.

My journey has been quite a roller coaster ride. What has helped me the most to get through it all is the support I

have found through family and friends. In particular, Christy for always being there; Cathy, my mother; Gary and Wanda (my mother-in-law) and many others.

I continue to strive towards a healthier lifestyle, but it’s not always easy.

Christy has me eating all the right foods, although I do admit to sneaking in chocolate ice-cream on occasion. We take a lot more family walks together, including my dog, Teddy Bear.

I have learned to slow down and enjoy some of the simpler things in life. I still have a few bad habits, but believe me – I am working on them!

www.healthyandfitmagazine.com • Healthy & Fit

21

Food

How long has that been in there?

Tips on keeping farm market goods fresh. by Lisa Marie Metzler

O

ne of the highlights of summer is our farm markets. Unfortunately the season is short and the shelf life isn’t that long either for in-season produce. According to the Natural Resources Defense Council, the average American family of four throws out approximately 25 percent of the food and beverages they buy. That’s a sizable chunk of money and food that is wasted. If you’re not going to can or freeze your farm market finds, here are some tips to enjoy them between weekly trips to the farm market.

411 on fruit and veggies

Fruit: If the fruit you picked isn’t quite ripe when you bring it home, no worries.

Non-cherry-stone fruits, avocados, tomatoes, melons, apples and pears will continue to ripen if left sitting on the counter-top. Grapes, berries and citrus will go bad quickly though and should be placed in the fridge. Banana’s ripen fast and speed the ripening of other nearby fruits so keep them separated and on the counter-top.

Veggies: Remove ties and rubber bands when you bring them home. Cut off any leafy ends but leave an inch to keep the veggie from drying out. Store loosely in a bag that has some holes for good air flow.

Don’t over pack your veggie drawer. The closer they are, the quicker they will rot.

Leafy greens can be washed before placing in fridge. Just soak them in the sink full of water and pat dry.

Pass on the gas

High ethylene gas in these fruits will

make other fruits and veggies ripen and spoil quickly. Keep these away from other fruits and veggies.

• • • • • • • • • • •

Avocados Peaches Pears Nectarines Plums Apples Apricots Cantaloupe Honeydew Bananas Tomatoes

Time to chill

To prolong the life of these fruits and veggies, store in the fridge: • Kale • Beets • Cabbage • Celery • Cherries • Green beans • Spinach • Summer squash, yellow squash • Zucchini • Leafy greens • Asparagus • Berries (Single layer, unwashed) • Broccoli, green onions, carrots, cauliflower, corn, lettuce, peas and radishes (Unwashed, in plastic bag with holes for air flow) • Mushrooms and Okra (Paper bag, unwashed) Don’t chill out

Some veggies don’t do well in the fridge.

Tomatoes should be stored on your

“I

counter (out of the direct sunlight) and enjoyed while they’re ripe .

Potatoes and other root veggies like it cool and dark. Starchy veggies like potatoes will convert to sugar more quickly if left in fridge and that can affect the flavor and texture when you cook them. Store in a paper bag so they aren’t prone to rotting as quickly.

Onions fresh from the ground don’t have the protective papery skin we see them in at the grocery store. To develop that layer, they should be kept in a dry, well ventilated environment like a pantry.

Don’t store them near the potatoes, which give off a gas that can cause the onions to spoil quickly. Other onion like foods such as chives and scallions have a high water content and shorter shelf life, so they can be stored in the fridge.

More counter-top tenants include: cucumbers, peppers, watermelon,eggplant, garlic, ginger, apples (or fridge if you won’t be eating within a week) and bananas.

Herbs should be stored like fresh cut flowers – in a cup or vase of water and out of direct sunlight. Snip off the ends first. Cover with a plastic bag and change the water every couple of days. Don’t worry about washing them until you are ready to use them.

Kept in the dark

Keep these market goodies in a cool, dark place.

•

• • • •

Acorn, spaghetti, winter squash and butternut squash Onions Potatoes Pumpkins Sweet potatoes

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