Healthy & Fit Magazine Feb. 2018 edition by Healthy & Fit Magazine

Healthy & Fit FEBRUARY 2018 HEALTHYANDFITMAGAZINE.COM

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MAGAZINE

Itâ&#x20AC;&#x2122;s the Race Guide! We have a great list of area 5Ks, marathons and triathlons

Heart health Do stress tests reveal enough? You may need more

Ageproof your workouts Your body will thank you later

Amanda Hengesbach Meet this mom, teacher, business owner and fitness buff: She does it all!

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May 5, 2018

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runsignup.com/Neogen5K @neogencorp

IN THIS ISSUE

FEB. ‘18

Contents FEBRUARY 2018 | VOLUME 13 | ISSUE 10

Fit Features P10

Sara Pratt-Spangler On the cover: Amanda Hengesbach Photo credit: Erica Spencer Photography

P12

Success! Jon Liebold

Pratt-Spangler | P10

Editorial P14

Looking inside your mouth... With super-powered eyes

P15

Are you safe? Does a normal stress test mean you are safe from a heart attack?

P16

Runners, pick your race Thanks to all who helped with our annual list

P19

How to get your veggies Tips to make sure you’re eating healthy (or healthier)

P20

Quit looking back Look ahead and make your life the best it can be

P21

Crucial nutrients A healthy diet consists of quality calories in the right proportions

P24

Congrats to the Mid-Michigan Track Club They celebrate 50 years!

P24

Running groups Want to hit the pavement? Find a group near you and start running

P26

Learn from a caveman Being healthy doesn’t have to be hard with these tips

P27

Heart healthy living Want a change? Try the Mediterranean Diet

P28

Age-proof your workout Your body will thank you

P29

Mind and motivation Neurofeedback may be the answer!

Liebold | P12

Have an idea for a story? Would you like to have your business receive magazines for you and your coworkers? Please contact us at 517.599.5169. We look forward to speaking with you!

www.healthyandfitmagazine.com

Caveman tips | P26

NEW

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ABOUT US

JAN. ‘18

Our contributors February 2018

Justin Grinnell, B.S., CSCS

Tom Matt

Lisa Marie Conklin

Ryan Haughey B.S. CPT - ACE, SASTM

Kimberly Whitfield

Susan Maples, DDS, MSBA

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

Ryan is the fitness manager and personal trainer at the University Club of Michigan State University.

Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.

Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.

Lisa Marie Conklin is a certified personal trainer and freelance writer. Conklin provides the Fit Bits information.

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.

PRODUCT REVIEW: For the sweet tooth The Lovely Candy Co. has expanded its range of premium confections by adding gummy bears made with honey. Founded in 2013 by Mike and Jackie Nakamura, the Woodstock, Ill.-based company produces chocolates and chewy candies that are gluten-free, non-GMO, certified kosher and contain no high fructose corn syrup. Lovely Candy Co.’s Honey Gummy Bears are believed to be the first gummy bears made with honey as the primary ingredient. The product line will be available in assorted fruit flavors and sour berry in 4- and 6-oz. sizes. They are expected to retail under $3. The Dark Chocolate Honey Patties are made with only two ingredients. The patties do not contain dairy, artificial ingredients or gluten. They are peanut free and are made with 99 percent cacao and sweetened only with honey.

Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.

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Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!

PUBLISHER

BY TIM KISSMAN

What’s the secret to a healthy lifestyle? You tell me ...

‘m learning the tricks to eating smart. I really am. Since publishing my weight loss in the last issue (50+ pounds and counting) I’ve had plenty of discussions about how I did it. What kind of diet I chose. What kind of secrets I have. I even had a friend show me several card tricks while he talked to me about losing weight. Impressive card tricks, too. Unlike my friend’s amazing card trick talent, there’s no magic. Just a lot of smart choices. First off, it’s not a diet. It never was intended to be one. By saying it’s a diet I feel there’s a beginning and ending. I don’t want that. I just want to be healthy. I want to be able to fit into thinner clothing, have my blood pressure be at unheard of lows for me, and have the energy to travel around the country watching my kids play sports. A diet would not let that happen. A lifestyle would. Second, the trick to a healthy lifestyle is making smart choices. I really haven’t given up anything. If there’s something I want to eat, I eat it. I just make sure to plan for it. If I have a bad day of eating where I give in to temptation and eat that Costco-sized box of Goldfish Crackers (another true story), I do it. I have to make it up slowly the next few days, but I know that life happens. Holidays happen bringing all the food choices that come with them. Birthdays happen along with cake and more. For us, travel sports and college basketball happen, too. Being on the road and in a gym present all sorts of challenges when it comes to eating. But it does happen. And that’s where the choices have to happen. You have to allow for those days by making smart choices when you have more control. For me it starts by switching to lean meat. Did you know turkey and even hamburger meat come in extra lean choices? That’s saving a lot of calories. It means more veggies. Veggies are so filling and don’t have a lot of calories tagged on, but we can never eat enough. And portion size too. I used to challenge myself to eat everything I could. Now it’s about the right portion and calories for each meal and snack. There’s some meal prepping involved in that but it’s easy to do when you work on it. Support systems help. We make it a point to put as many Fit Features in our magazine as we can. Our favorite question to ask is if they have any advice. They all found their healthy lifestyle. Most of them have a support system of family, friends and health professionals that are there every step of the way. Staying active helps too. I wake early and work out, but throughout the day it’s easy to stare at a computer and begin my grazing. It’s that point where I find myself nibbling, then eating and I know I have to get up and move. I distract my brain from the grazing. It’s a small thing, but it adds up throughout the day. And that’s the real secret. Take the lifestyle change day by day, or even minute by minute if you have to. With small goals and victories, the change happens for the better. Like my friend with his card tricks, the end results can leave you breathless and scratching your head trying to figure out how it was done. Enjoy the issue.

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

FIT FEATURES Sara Pratt-Spangler Sara Pratt-Spangler, 55, of Williamston, knows the secret to a healthy lifestyle: Keep moving! “It’s a privilege to exercise,” she said. “Motion is lotion. I’ve lived that mantra throughout my adult life.” Pratt-Spangler, who works at a local funeral home and fitness center, was diagnosed with lupus in her 20s. Lupus is a systemic autoimmune disease in which the body’s immune system mistakenly attacks the body’s healthy tissue. “Some days my lungs are really bad,” she said. “That’s why it’s important for me to listen to my body. Every day can be different with my fitness plans. It’s hard to accept my limitations sometimes, but I won’t let myself get down.” Staying active and setting endurance athletic event goals have kept her focused on a healthy lifestyle. She said she learned to stay active, and be as healthy as possible, from watching her mother, who dealt with rheumatoid arthritis her whole adult life. “She taught us the pleasure of staying active,” she said. “She demonstrates it to this day as hard as it is to for her to keep moving.” Pratt-Spangler said her workouts vary

throughout the week, including time with a trainer. She said she runs, lifts, swims among other things, and always takes time to stretch. “The workout day with Dale Williams is like no other,” she said.

On the cover: Amanda Hengesbach Amanda Hengesbach, 38, of Grand Ledge, loves to stay busy, active and teach others her love of dance. And, while she’s at it, she fits in plenty of physical activity. The real question is, how? Hengesbach is a teacher at Grand Ledge High School during the day as well as the owner of Ledge’s Sweat Shop, a fitness studio specializing in group fitness classes. She teaches dance at the Rising Star Studio of Dance Arts and is an assistant director and choreographer for Grand Ledge High School musicals. “I am definitely busy, but my family is always my priority!” Hengesbach said. She has two children. “I am so fortunate to have a very strong support system that helps me, keeps me sane, encourages me, and tells me to slow down. It truly takes a village! Also, my kids get to be a part of so many things that I do. Both my kids have been involved in the musicals, they both are my dance students, and my daughter loves coming to my cardio dance classes.” Hengesbach said she keeps fit by teaching cardio dance classes three days a week, teaches dance at the studio one night a week and when it’s warm enough, runs outside when she can. She avoids diets, eats in moderation and sticks to whole foods as much as she can. “I have not been in the fitness industry very long, but I do love how many options are out there for people. People will only stick to an exercise routine if they enjoy it.” She doesn’t like all the unnatural, unhealthy supplements and ideas that are pushed. She believes they send the wrong message to people, especially young girls. “I am a firm believer in everything in moderation,” she said. “I try to eat a majority of healthy proteins, fruits, and vegetables and limit my dairy, sugar, and carb intake.” Ledge’s Sweat Shop has been open since 2016 and features several classes, all of which you can find online at ledgessweatshop.com. Her advice to those looking to improve their health: “Find a form of exercise that you enjoy and love, then it doesn’t feel like exercise!” she said. “I am a much better wife, mother, teacher, etc. because I make time for my health. It provides an outlet for stress. Getting healthy and maintaining your health is the greatest gift you can give to all your loved ones!”

www.healthyandfitmagazine.com

“It’s an hour of hard work!” She said no matter what she does she makes sure to listen to her body. “If I’m training for an event, I follow a strict schedule,” she said. “Then there are some days that within 30 minutes my body says, ‘nope, not today!’ I respect that 100 percent.” She said she follows a clean eating lifestyle by avoiding processed food and eating smart. Sweets are her weak spot, but she makes sure not to give in to temptation by limiting the sweets as much as possible. “I give my body what it needs and wants for fuel,” she said. Dealing with the lupus diagnosis has made her determined to live life to the fullest. “I found out that a strong positive mindset and healthy lifestyle really dictate many diseases,” she said. “I promised myself I would do everything I could to avoid the traditional route of synthetic medications. It’s proven successful so far.” She said she plans to do a full Ironman and ultra run. Pratt-Spangler and her husband, Thomas, have already completed longer distance triathlons. “Take care of you first,” she said. “Always have a tender heart, you are worth it.”

CAMINO ST. JAMES

8K / 5K and Fun Runs

8k / 5k registrations include free pancake breakfast and t-shirt. Kidsâ&#x20AC;&#x2122; runs are free. Races benefit St.Vincent Catholic Charities.

www.caminostjames.com Camino of St. James Entry Form - Sunday, August 12, 2018 7/22/18

7/22/18

8/12/18

Saturday, August 11th: 6:00pm-8pm and Sunday, August 12th 6:00am-7:30am

7/22

SUCCESS! Jon Liebold Jon Liebold, 38, of East Lansing, decided to give his health one last chance before giving up. That was when he weighed 475 pounds. Now Liebold, who works in eCommerce Fulfillment, tips the scale at 245 pounds, works out on a regular basis, eats smart and has a whole new outlook on life. Here’s his story: What made you feel like you needed a healthy lifestyle change? I just simply was not happy with how I looked or felt. Reviewing some of my medical records from college, they all began with “I met Jon, a pleasant, morbidly obese male…” and that was not how I wanted to be seen. How did you start your new lifestyle? I happened to notice State of Fitness and checked them out. I termed the place my “nuclear bomb” because I needed a lot of help, but I also felt like it was going to be my last chance. After getting started and getting over the initial aches and pains of working out again, I finally had all the pieces put into place. With the expert advice of Justin and his team, I started tackling issues one at a time. What’s your typical workout like? I find that as I can move better I like to push myself harder and further. When I started out I simply did one conditioning class a day. I eventually progressed to doing six regular conditioning classes a week then I added in strength training. Now, since my “running legs” are back, I have also been running either outside around the building or on a treadmill. I can easily knock out a 5K run every day, depending on time. How is your diet? My diet consists of staples that I can easily fix. If the ingredient/food is not going to benefit me in some way then I try to avoid it. I also keep my eye out for new recipes, especially ones that can be varied. This keeps me from feeling like I am having the same meal repeatedly. It gives me variety without sacrificing simplicity. Ever feel the need to cheat? How do you overcome the urge? I dislike the term “cheating” regarding food. I like to focus on foods that I know are better for me than others. I try to find a better version, or alternative, for foods that would be an indulgence. I also recognize that there will be occasions where I do not have access to the best meals, especially during holidays. But I simply know that they are coming, and I plan around them accordingly. How has fitness helped you with your lifestyle? It has really forced me to ac-

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AFTER

Jon Liebold Before: 475 lbs After: 245 lbs. Height: 5’1”

BEFORE

“Before” photo by Christopher Schneiter

cept my body as it is and that it is changing. Each time I add weight to a bar, get faster, or can do an exercise that I could not do before, it really reinforces the fact that I am slimming down. It really gets me to push harder when I am suddenly able to do an exercise without having to modify it. How is your support network? Do you think they’re important? My support network is amazing. It is incredibly helpful to have people who are watching me change. There have been periods during my weight loss where I would look in a mirror and be absolutely convinced that I was not losing weight yet people at State of Fitness would come up to me and tell me that I look smaller than I did when they last saw me.

Any advice to those who are struggling? If you are severely overweight, see your doctor about having a sleep study done to determine if you have sleep apnea. This was a serious road block for me. Not only was it preventing me from losing weight, but also might have been contributing to me gaining weight as well. Getting a CPAP machine is probably the best thing I did for my weight loss. I now get full, restful sleep so my body can recover and perform essential functions. Above all, do not give up, no matter what is happening on the scale. You have all the pieces, but they may not be put together in the right way to work for you. There is no shame in needing help with weight loss even if it is just someone to help you sort through all the false information out there.

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! story.

over 25, and suffer from migraines these are facts you must know.

Are Headaches Controlling Your Life?

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(Not • Aconsultation n in-depth consultation about your ï An in-depth about your 1) Approximately 22 million women that you have a lack of pain medication). headaches where we will listen...really OTHING areELSE, affected by migraines in the U.S. Finding the anytime problem andbetween fixing it has got Call theto hours headaches where we will listen…really listen...to the details of your unique be a top priority! Call today ... THIS: situation. listen…to the details of your unique am and 6:00 pm Monday through 2) Medical science has discovered that Tell the receptionist you’d like to c situation. most headaches are caused by dam • A complete neuromuscular and skeletal ion women affected agedare structures around the neck like for the Special Headache Evaluation examination of the head and neck so d States.joints, ligaments, muscles, and cervical we can find the problem. 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Clippert, Lansing or f • A special report that you can take with Sincerely, medications – and with you revealing is happening ï A thorough analysis ofwhat your exam inside and convenience at our Okemos location a I’m Dr. Jean-Guy Daigneault. Dr. Denise you to cause the headaches. Rd. Dr. Denise Rassel, D.C. where we’ll map out how you can Dobie Rassel and I have been helping x-rays patients with Dr. Jean-Guy Daigneault, D.C. neck tension, headaches and migraines live Could this drugless treatment be the get rid of your headaches once and for all. debilitating pain headaches free for years now. key to your headache solution? Sincerely, P.S. Why Suffer More Years Of Misery? on this page! Every week we hear howï women suffer report Numerous have take shownwith the benefits A special thatstudies you can you of spinal adjustments with headache from severe headaches – statements like... revealing what is happening inside you to Dr. Denise Rassel, D.C. patients. Dr. Jean-Guy Daigneault, D.C. feel Denise like my head is in acause vice.” the headaches. gneault. • “IDr. The Boline Study • “My eyes hurt and I feel so drowsy.” helping •patients “I have to with lay down.” Could this”drugless treatment begroups the of key to P.S. Why Suffer More Years Of Miser • “I’ve had migraines childhood. This study compared two es and migraines live since • “Muscle tension in the neck and pain patients, half went for chiropractic Call today. your headacheheadache solution? into the shoulders.” adjustments, and the other half took amitripty- How many years can your body handle Frandor/Lansing: (517) 336-8880 line, a medication often prescribed for the Across from FRANDOR, next to Wendy’s. They tell me they’re sick and tired of one pill after another? treatment of severe tension headache pain. ow women suffer from 1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI 537 N Clippert St. jumping from one headache medication to After with six weeks, researcherspatients. found that spinal adjustments headache tementsthelike… next. Here’s what I hear... chiropractic patients experienced almost no Okemos: 349-2740 That’s no(517) way to live, not when there c side effects. “I am tired of being looked upon as someone Corner of Hamilton & Dobie Rd. problem. Man an easy solution to your Boline s in a vice. who” is only out there to getThe medicine. I only Study 4650 Dobie Rd. Okemos only the chiropractic patients continued pain medications available are quite ad want RELIEF. feel so drowsy. ” I don’t know why that is so hard And to report fewer headaches when treatment for people to understand. I don’t want to be *Insurance may apply. Cannot canrestrictions have drastic side be effects. This study two groups of and treated badly anymore. I want to get help, and compared ended. combined with Medicare/Medicaid.

since childhood.” the neck and pain into

Phone: 517-336-8880

headache patients, half went for chiropractic adjustments, and the other half took

Call today. We may be able to help y

TEETH

BY DR. SUSAN MAPLES

Looking inside your mouth... With super-powered eyes

ith a national healthcare crisis looming, dentists and hygienists can help. By 2050 the U.S. CDC has projected that one in three Americans will be diabetic and a recent Harvard study projected the obesity rate will average 42percent. Rising disease means rising disability, doctor shortages and astronomical costs. None of us are hopeful that our government can magically turn the escalating trends downward. Calling all dental offices, the last pillars of preventive visits, to the table! As dentists and hygienists learn to examine the patient differently, they can predict negative outcomes, preempt major disease, and help facilitate health change behaviors…at every age! Have you noticed that when your physician looks in your mouth they skip past your lips to the back of your throat? Even if they scan your mouth, they don’t recognize the early signs

of periodontal disease, caries disease, oral cancer, or occlusal disease. We, on the other hand, look in the mouth with dental-trained eyes and see dental diseases. But, like physicians, we see only what we expect to see! What if we could look in your mouth with super-powered eyes and see an array of other signs of early systemic diseases/disorders such as diabetes, sleep apnea, heart disease, acid reflux, food sensitivities, fungal infections, drug/alcohol dependency, multiple drug interactions/side effects, vitamin deficiencies, cancer-causing viruses or depression? The good news is, it’s possible today! Many dentists and hygienists across the country are going back to school to retrain their eyes and brains. Today the new patient exam begins with infancy—under one year of age— because one third of three year olds already have active decay and many are

well on their way toward a lifetime of obstructed breathing. School-age child exams should now include a summary of growth and behavior change: home care skills/ habits, posterior airway and lip closure analysis, addressing significant weight gain, diet/nutrition counsel, recognizing early signs of depression, and even a letter of information and/or advocacy to the child’s physician. An adult new patient visit can begin with a significant dialogue, letting the patient tell their own story instead of relying on a written health history. The oral exam recognizes all that the head/face/mouth is telling us, relying on a plethora of advanced technologies to help—for example, salivary diagnostics. From a single drop of saliva, we Continued on page 30

Read Dr. Susan’s FIRST book: BlabberMouth! Learn how to live a happier, healthier, sexier life.

www.BlabberMouthBooks.com

We are leaders in identifying oral health and systemic health connections.

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DR. ALICIA WILLIAMS

HEALTH

Are you safe? Does a normal stress test mean you are safe from a heart attack?

ach of us has 60,000 miles of circulation with our arteries, veins and capillaries supplying blood to every organ in our body, and our heart needing to beat 35 million times a year. In politics the debate is often about improving infrastructure, but for each of us it should start with our own critical circulation infrastructure. How can we know that our arteries are clean? Although we can do blood tests that can help us identify some of the risk, many people go on to have a heart event with seemingly normal risk. Of those, 40 percent have sudden death and their first symptom was the only and last one. Stress tests can be helpful but they are only sensitive to tighter blockages, and many people don’t show symptoms. A heart attack can occur from even a 40 percent blockage that suddenly ruptures. Newer technologies, such as measuring the thickness of the carotid

“This gives us a way to more accurately look at our risk of heart disease, stroke and heart events.” arteries in the neck by ultrasound, have emerged to detect pre-clinical changes in the arteries. Called CIMT (Carotid Intima-Medial Thickness Test), it can give us a safe and cost-effective clue that more is happening than we even realize. The scan is non-invasive, takes about 10 minutes and is performed by a sonographer. There is no preparation needed for the test and there is no radiation or injections involved in the scan. Also,

there is no need to disrobe. The test detects not just calcific (hard) plaques but the more subtle soft plaques in the carotid arteries (the arteries of the neck). Studies have shown that the presence of carotid plaque correlates very well with coronary plaque (plaque in the heart arteries). The easy access to the carotid arteries in the neck therefore make this test a very useful tool to indirectly assess the heart arteries. The images can help guide options for treatment and can be rechecked for improvement at a later date. This gives us a way to more accurately look at our risk of heart disease, stroke and heart events. Dr. Alicia Williams, D.O. is a Board Certified Cardiologist at The Center for Optimal Health. Reach her at (517) 324.9400 or at www. cfohealth.com.

Meet our new Board Certified Cardiologist Dr. Alicia Williams, D.O. Specializing in the prevention of heart disease “Treating the Cause…Not the Symptom”

(517) 324-9400 • cfohealth.com

David Pawsat, D.O.

Founder Certified Integrative Physician

Christine Blakeney, D.O. Certified Wellness Family Practiioner

www.healthyandfitmagazine.com

2018 Race Guide Runners, pick your race Thanks to all that helped with our annual list

he racing community is a big family and we’re excited to be part of it. We want to help promote local events and give our readers a vast panorama of choices as they choose events they will support with their participation. The Healthy & Fit Magazine Race Guide is designed to give you the option of taking it out of the magazine so it can be used as a checklist for runners who want to stay active every weekend. It’s music to our ears to hear about cubicles, offices, and other areas that have our

race guide hanging on the wall. We will publish our guide online this year as well. For more on that, visit our site at healthyandfitmagazine.com. We also acknowledge that this race guide is not complete. New races appear all the time and while they may not have been available to us by press time (early January) we want to hear from them as the year progresses. Our guide is organized by the distance of the race, with 5Ks first, then longer races, followed by triathlons and duathlons.

So many races now have different routes to accommodate every style of runner, and almost all of them include a time and support for walkers. Please enjoy the guide. Take it out and share it with as many potential runners as possible. At Healthy & Fit Magazine, we believe hydrating, eating healthy and exercise is the foundation to a healthy life. The events listed in this guide celebrate that same philosophy. We hope to see many of our readers participating in the races.

5K AND MISC. RACES FEBRUARY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

2/3 2/3 2/4 2/4 2/10 2/10 2/10 2/10 2/11 2/17 2/24

Break the Ice 5K & Kid’s Frosty Dash 41st Annual Groundhog Gallop Super 5K Super Wild Wings Bowl 5K Frosty 5 Trail Run Chili-Heart 5K Snowman Scram 5K Paczki Run Heart Throb 5K Winter Blast 5K Snow Trek & Trail

South Haven Jackson Novi Okemos Adrian Saint Clair Pentwater Hamtramck East Lansing Grandville Owosso

5K 5K 5K 5K 5 Mile 5K, 2 Mile 5K, 1 Mile 5K 5K 5K, 1K 5K

runsignup.com playmakers.com runsuperbowl.com playmakers.com runningwithes.com runsignup.com runsignup.com tour-de-troit.org runsignup.com winterblastrun.com FortitudeOutdoorFitness.com

Steps to Freedom 5K & 10K Kona Chocolate 5K Shamrocks & Shenanigans 5K Irish Festival Road Race Pastrami Joe’s Reuben Race Bad Bunny 5K Run/Walk Shamrock Race 14th Annual Kent City Ridge Run Run for the House Shamrockers Run for the Gold Riverwood Resurrection 5K Run

Lansing Canton Ann Arbor Clare Marshall Shelby Township Plymouth Kent City Okemos East Jordan Sterling Heights

5K, 10K 5K 5K 5K, 10K, 2 Mile 5K, 10K 5K 5K, 1 Mile 5K, 15K 5K, 10K, 1 Mile 5K, 2 Mile 5K

thehouseofpromise.com konachocolate5k.com runshamrocks.com runsignup.com pastramijoes.com/reubenrace move-itfitness.com shamrockrace.com kentcityschools.org playmakers.com northernstriders.com riverwoodcommunitychurch.org

Brighton Lansing Midland East Lansing Madison Heights Farmington Hills East Lansing Albion Owosso

5K, 8K 5K 5K, 1 Mile 5K 5K 5K, 8K 5K, 1 Mile 5K, 10K 5K, 10K

runsignup.com runsignup.com greatermidland.org/races localraces.com madison-heights.org konacheesecakerun.com localraces.com 3disciplines.com .FortitudeOutdoorFitness.com

MARCH 3/3 3/4 3/11 3/17 3/17 3/18 3/18 3/24 3/24 3/25 3/31 APRIL 4/7 No Frills All Thrills Trail Run 4.7 Compassion4Kids 4/14 Loons Pennant Race 4/14 IronDog 5K 4/14 Run for the Health of It 4/15 Kona Cheesecake Run 4/15 MSU Race for the Place 4/20 Albion Run - Run the Rock 4/28 Brad VanPelt 5K/10K

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2018 Race Guide 5K AND MISC. RACES APRIL (CONT.) DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

4/21 4/21 4/28

Big Babies 5K Run for the Money

Orthopaedic Rehab Specialists 5K/8K

East Lansing Bloomfield Hills Jackson

5K Run/Walk 5K 5K, 8K

localraces.com moneysmartweekrun.org runsignup.com

Commercial Bank Mason 5K Neogen 5K Run Walk Tulip Time Run Kiwanis 5K Pennant Race Hightail to Ale 5K Captain Jim’s 5K Run & 2.8K Kayak Ann Arbor Goddess 5K & 1 Mile Armed Forces Day 5K Strohs Legend Run

Mason Lansing Holland Utica Detroit Gibralter Ann Arbor Northville Detroit

5K 5K 5K, 10K 5K 5K 5K 5K, 1Mile 5K 5K, 1 Mile

sportoften.com runsignup.com/Neogen5k tuliptime.com/events/run uticashelbykiwanis.org hightailtoale.com runsignup.com epicraces.com nhsarmedforcesday.com strohslegendrun.com

MAY 5/4 5/5 5/5 5/6 5/11 5/12 5/13 5/19 5/19

Saturday, May 5

Tulip Time Run 5/19 5/20 5/26

The Tulip Time Run is part of Holland’s Tulip Time Festival. There are a number of divisions that runners can participate in. The course features plenty of tulips as runners make their way through town. If you can’t make it to the race, you can take part in the event’s virtual run.

Save the Manatee 5K Great American Run Walk Mackinaw Memorial Day Bridge Run

Harrison Township Milford St. Ignace

5K 5K, 13K 5.06 Miles

savethemanatee5k.com ezrunevents.com mackinawcity.com/events

I Support the K9s Color Run Flapjack 5K & 1 Mile Run/Walk Duo at the Ledge Flirt with Dirt Chandler Hill Challenge Canton Liberty Run Max’s Race What the HILL?!

Shelby Township Macomb Grand Ledge Novi Boyne Falls Canton East Lansing Rochester Hills

5K 5K, 1 Mile 5K, 10K, Half 5K, 10K 5K, 10K 5K, 10K, 1 Mile 5K 5 Miles

foundation.plea.net/events erc-events.com runningfoundation.com runflirt.com facebook.com cantonlibertyrun.com localraces.com move-itfitness.com

JUNE 6/2 6/4 6/9 6/9 6/9 6/16 6/23 6/24

Wednesday, November 21

Nite Lites 5K Fun Run/Walk

6/29

The magical Jackson Nite Lites Christmas Display has a new home at the Michigan International Speedway, and the animated course will once again be offered to the 5K Fun Run before the race. Be among the first to delight in this newest family tradition, enjoying the open air experience as you travel a paved course with over a million dancing lights!

Albion Run - History Hustle

Albion

5K, 10K

3disciplines.com/events/

Paul Revere 5K & 10 Mile Firecracker 5K and Mile Fun Run Alpenfest Run Oberun Huron Valley Optimists 5K Run

Harbor Springs Ann Arbor Gaylord Ypsilanti Milford

5K, 10 Mile 5K, 1 Mile 5K, 10K 5K 5K

runsignup.com epicraces.com gaylordalpenfest.com runoberun5k.com hvoc5k.weebly.com

5K, 10K 5K, 8K 5K Walk

oaph.com/about/oa-fun-run runsignup.com http://namimi.org

JULY 7/4 7/4 7/14 7/20 7/22

AUGUST 8/11 Orthopedic Assoc. Fun Run Port Huron 8/12 Camino of St. James 8K/5K & Fun Runs Mason 8/18 NAMIWalks Northern Michigan Marquette

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2018 Race Guide 5K AND MISC. RACES AUGUST (CONT.) DATE NAME OF RACE 8/25 Touched by Adoption 8/25 Grand Rapids Mud Run

LOCATION Portland Kentwood

DISTANCE MORE INFO 5K, Kids Fun Run runsignup.com 5K grandrapidsmudrun.com

Owosso Charlotte Grosse Pointe Harrison Albion Plymouth Tipton

5K 5K 5K, 10K, 1 Mile 5K, 10K 5K, 10K 5K, 1 Mile 5K, 1 Mile

SEPTEMBER 9/8 9/8 9/15 9/16 9/21 9/22 9/22

Hard Cider Run 5K Live Life Nspired Grosse Pointe Run Timber Trail Race Albion Run - Forks Run Golden Harvest Run/Walk Run for the Hills!

Saturday, June 23

Charlevoix Marathon

9/22 9/28

NAMIWalks Detroit Moonlight Bootlegger

.FortitudeOutdoorFitness.com localraces.com grossepointerun.com midmich.edu 3disciplines.com/events ezrunevents.com OTIH.org

Join us for the annual Charlevoix Marathon and Half Marathon in beautiful Charlevoix, Michigan. The Charlevoix Marathon was voted “Best Small Town Marathon” in 2008, 2009, 2010, 2011 and 2012. In 2015 it was named as one of the top 10 in the U.S.A. Come see why!

Detroit Rockford

5K Walk 5K

namimi.org/namiwalks-detroit-2018 bootlegger5K.com

OCTOBER/NOVEMBER/DECEMBER 10/6 10/7 10/13 10/13 10/27

Fall Colors (Mackinaw) Bridge Run Scrumpy Skedaddle NAMIWalks Grand Rapids

St. Ignace Flushing Grand Rapids 8th Annual Whitefish Point: Run for the Light Paradise Hallowed Half & Frightening 5K Leslie

5.06 Miles 5K, 10K, 15K 5K Walk 5K, 10K 5K, Half, 5 Mile

events@mackinawcity.com runscrumpy.com namimi.org shipwreckmuseum.com runsignup.com

11/3 11/11 11/21

Hot Cocoa Classic 5K 40th Annual Big Bird Run Nite Lites 5K Fun Run/Walk

Brighton Roseville MI Int. Speedway

5K, 1 Mile 4K, 10K, 1 Mile 5K

epicraces.com rare-mi.org nitelitesshow.com

12/8

Rotary Jingle Belle 5K for Women

Lansing

jinglebelle5K@gmail.com

FEBRUARY/MARCH/APRIL DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

2/18 2/25 2/25

Winter Warriors Race Series Winter Blast 2018 Rock CF Rivers Half Marathon

Mt. Pleasant Portage Grosse Ile

Half, 10K, 5K Half, 10K, 5K Half, 10K, 5K

runsignup.com portagewinterblast.wordpress.com letsrockcf.org/run-rock-cf

3/3 3/4 3/17 3/18 3/24

Winter Trail Fest Chilly Half Marathon The Blarney Stone 5K, 10K, Half Mud Dogs Kent City Ridge Run

Middleville Burlington, Canada Potterville Mt. Pleasant Kent City

Half Half Half, 10K, 5K Half, 10K, 5K 15K, 5K

runsignup.com vrpro.ca/events cometraceseries.com runsignup.com kentcityschools.org

4/14 4/28 4/29

Martian Invasion of Races Hurt the Dirt Trail Marathon, 50K, Road Ends 5 Mile

Dearborn Rockford Pinckney

Half, 10K, 5K

martianraces.com

Marathon, Half, 10K hurtthedirt.com Marathon, 5M trailmarathon.com

MARATHONS/HALF MARATHONS

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BY ALISON BRADOW

HEALTH

How to get your veggies Tips to make sure you’re eating healthy (or healthier)

he CDC reports just 13.1 percent of adults meet the recommendations for fruit intake and only 8.9 percent meet vegetable intake recommendations. Current recommendations for fruits and vegetable intake vary – either 5 to 9 servings per day or 2 cups of fruit and 2.5 cups of vegetables per day. What does this look like? Again, it varies, but a serving of fruit is 1 cup of fresh (a small apple, banana, or 20 grapes), 8 oz. of juice or ¼ cup of dried fruit. A serving of vegetables is 1 cup of vegetables (raw or cooked) or 2 cups of leafy greens. So how can you get the “recommended” amounts in your diet and why should you? A diet rich in fruits and vegetables can reduce your risk for heart disease, stroke, and some cancers; and help manage body weight when consumed instead of calorie-dense foods. Fruits and vegetables provide nutrients like fiber to help you feel full and improve

digestion, and vitamins and minerals to repair cell damage, boost immunity, improve brain function, and aid in metabolism. The how of eating more fruits and vegetables doesn’t have to be complicated. Here are some ideas: • Make half of everything you eat fruits and vegetables. • Eat a vegetable at every meal. Breakfast: Baked sweet potato stuffed with ½ banana, unsweetened coconut, 1-2 Tbs. nut butter, chia seeds. Lunch: Big green salad or bowl of veggie soup. Dinner: Veggie noodles or veggie rice topped with lean protein or veggies. • Include a fruit or vegetable in every snack – carrots and hummus or an apple with nut butter. • All forms count! Think fresh, frozen, dried, canned, or juice. For frozen or canned vegetables or vegetable juice look for low-sodium or

no-salt-added or an ingredient list of just “vegetables.” For canned veggies, rinse the contents to remove about 40 percent more sodium. For frozen or canned fruit look for no sugar added or packed in its own juice. Watch portion sizes of fruit juice – you get all the sugar but none of the fiber found in the whole fruit. • Buy one new fruit or veggie every time you go grocery shopping and research a tasty recipe to prep and eat it. • Shop at your local farmer’s market, many even run year-round! Alison Bradow is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.

Make more YOU time. Make more FAMILYtime. Make more Y time. YMCA OF METROPOLITAN LANSING

JOIN TODAY AND

Save $31 *Promotion ends 2/28/18.

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BOOMERS

BY TOM MATT

Quit looking back Look ahead and make your life the best it can be

ortality can be linked to every person and, frankly, everything that moves. Your life expectancy, or the “life” of a new car or set of tires, is the unknown x-factor. Longevity (think length of existence or service) is crystal ball material. I live my life with the mantra of giving myself better odds: it is my rule of thumb. Everything has a beginning, middle and end. It is on us to determine the length of time for each. If you want your car to last longer: change the oil frequently and do the preventive maintenance on schedule. If you want to live longer: eat better food, move more, and keep a positive attitude. Nothing is guaranteed, but you certainly improve your odds. Anyone who has listened to my radio program has probably heard me use the term “middle living.” I came up with this when I got sick of hearing

about the dreaded midlife crisis which is some obscure time in life when you can expect to make bad decisions while thinking about your mortality. Here is my longevity table: • Youth, adolescence: birth to 19 • Young adulthood: 20 to 39 • Middle Living: 40 to 85 • Superior Seniors: 86+ To increase your odds and avoid the downward spiral of looking backward (midlife crisis), please look forward! Here is my new model, which I am calling “I-Cubed” • Impact: Will I make an impact in the world; • Influence: What can I become a change agent for? • Inspiration: Who can I inspire to change in a positive way?

Thinking with this simple concept of I-Cubed our odds increase, our mortality index is lengthened strengthened and quality of life is improved. Try these: • Leave the world in a better place, make an impact. • Earn it, share it, influence it • Optimism breeds inspiration, period • Live long, love longer, be happier!

Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more information please visit www. boomersrock.us

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Event Development | Tournament Planning | Free Services CONTACT US TODAY! 517.377.1411 | www.LANSINGSPORTS.org

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BY RYAN HAUGHEY

FITNESS

Crucial nutrients A healthy diet consists of quality calories in the right proportions

hen it comes to maximizing your body’s output, look at what you are putting in your mouth. Food is our body’s fuel source like gasoline is to a car. You would not put junky gas into your car, so why submit your body to empty calories with poor nutritional value? When it comes to fueling your body, there are three essential macronutrients that you need. Carbohydrates serve as the body’s main energy source. They help fend off fatigue in prolonged exercise and provide fuel for the multiple metabolic functions including normal brain functions. In addition to metabolic functions, carbs help play a role in satiety, providing flavor and sweet tastes to foods. Dark leafy greens, sweet potatoes and quinoa are some great options. The next source of fuel is fat. Fat plays an integral role in bodily functions

ranging from vitamin absorption, insulating and protecting vital organs to being a readily available source of stored energy in times of caloric deprivation. Fat comes in many different forms, but it is good fats such as monounsaturated fat, polyunsaturated fat, Omega-3, Omega-6, and Omega-9 fatty acids that are critical for consumption. Fatty fish like salmon, sardines, rainbow trout and tuna are great sources. Vegetable oils such as canola oil, corn oil, safflower and peanut oil are great sources of monounsaturated, polyunsaturated, and omega-6 fatty acids. Avocados, and tree nuts are great sources of monounsaturated, polyunsaturated, and omega-6 fatty acids. The last source of fuel that your body uses is protein. Protein is your body’s last resort for fuel when you have depleted all of your carbohydrates and your fat stores.This will only happen in situations of energy deprivation.

Protein serves as the transportation mechanism for iron, vitamins and minerals, fats and oxygen within your body. Protein can be consumed in many different forms, from eating lean cuts of meat, fish, poultry, eggs, yogurt, lentils and kidney beans. When it comes to these crucial nutrients, you need to have the appropriate portions of each. Consumption of fat needs to be 20-30 percent of your total calories, 45-65 percent of calories should come from carbohydrates and 10-35 percent of your calories should come from protein. Ryan Haughey B.S. CPT ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.

Visit for a Day & Stay for a Lifetime!

Spend the day at the U-Club Spa. . . Then, join us for a lifetime of special moments as a member! The U-Club Spa & membership is open to all. Call 517-353-5113 to book an appointment. www.universityclubofmsu.org • 3435 Forest Rd. Lansing, MI 48910 www.healthyandfitmagazine.com

2018 Race Guide MARATHONS/HALF MARATHONS MAY DATE NAME OF RACE 5/6 5/6 5/19 5/19 5/20 5/26

Kalamazoo Marathon & Borgess Run Le Chocolat Greater Midland Dow Run Walk Take a Breath for PH, Get Moving for MS The Probility Ann Arbor Marathon, Half Bayshore Marathon

LOCATION

DISTANCE

MORE INFO

Kalamazoo Windsor Midland DeWitt Ann Arbor Traverse City

Marathon, Half Half, 10K, 5K Half, 10K, 5K Half, 10K,5K Marathon, Half Marathon, Half

borgessrun.com raceroster.com greatermidland.org/races dewittracephms.com epicraces.com bayshoremarathon.org

JUNE/JULY/AUGUST 6/9 6/9 6/9 6/16 6/23 6/23 6/29

Three Parks Trail Run Duo at the Ledge Whitefish Point Marathon Michigan Art Coast Half Marathon Mercy Health Lake MI Seaway Run Charlevoix Marathon Loopty Loop Half Marathon & Relay

Leonard Grand Ledge Paradise Saugatuck Muskegon Charlevoix Rochester Hills

Marathon Half, 10K, 5K Marathon Half, 10K, 5K Half, 10K, 5K Marathon Half, Relay

move-itfitness.com runsignup.com whitefishpointmarathon.org halfmarathons.net seawayrun.com charlevoixmarathon.com move-itfitness.com

7/1 7/4 7/21

Battle Creek Half Marathon Hungry Duck Run Canal Run

Battle Creek Brighton Hancock

Half, 5K Half, 5K Half, 10M, 5M

marathons.ahotu.com halfmarathons.net canalun.com

8/4 8/18

The Legend Running Between the Vines

Laingsburg Jackson

Half, 5M, 10M Half, 5K, 5Mile

www.runlegend.com runvines.com

Good luck to all the runners this season!

Learn more: greaterlansingarearaceseries.com. Like us on Facebook!

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Race for the Place 5K, MSU, Sunday, April 15 Commercial Bank Mason 5K, Mason, Friday, May 4 PHMS 1/2 Marathon, Dewitt, Sunday, May 19 Maxâ&#x20AC;&#x2122;s Race 5K, MSU, Saturday, June 23 Meridian Mile, Okemos Friday, June 29 Race for Freedom 8K, Potterville, Saturday, July 21 Eleâ&#x20AC;&#x2122;s Race 5K, Saturday, Okemos, July 28 Mint City 10 Mile, St. Johns, Saturday, August 4 Camino St. James 8K, Mason, Sunday, August 12 Capital City 1/2 Marathon, Lansing, Sunday, Sept. 23 Autumn Classic 8K, Haslett Lake Lansing, Sunday, Sept. 30 Dino Dash 5K, MSU, Sunday, Oct. 7

2018 Race Guide MARATHONS/HALF MARATHONS SEPTEMBER DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

9/3 9/8 9/16 9/16 9/22 9/22 9/29

Dansville Pinckney Detroit Harrison Pinckney Lansing Big Rapids

Half, 5K, Kids Run Marathon, Half Half, 10K, 5K Half, 10K, 5K 50M, 50K, 100K Half, Relay, 5K Marathon, Half

runsignup.com runwoodstock.com epicraces.com midmich.edu dwdhell.com runsignup.com hungerfordgames.com

Half, 10K, 5K Half, 5 Mile Half, 5K, 5Mile

marathons.ahotu.com triviumracing.com/ runsignup.com

Run for CHUM Run Woodstock Detroit Women’s Half Marathon, 10K, 5K Timber Trail Races Dances With Dirt Hell Capital City River Run The Hungerford Games

OCTOBER 10/13 Lake Shore Lap Augres 10/27 Carpe Diem & Carpe Noctem Half Marathon White Lake 10/27 Hallowed Half and Frightening 5K Leslie

TRIATHLONS/DUATHLONS MAY/JUNE DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

5/27

Seahorse Challenge Triathalon

Climax

Tri

3disciplines.com

6/2 6/2 6/2 6/10 6/10 6/20 6/22 6/24

Hawk Island Triathlon Island Lake Triathlon GLBRT Row, Ride and Run Grand Rapids Tri Big Fish Tri & Du Triceratops Triathlon & Kid’s Tri TRI Goddess Weekend Motor City Triathlon

Lansing Brighton Saginaw Ada Ortonville Brighton Grass Lake Detroit

Tri Tri Tri Tri Tri, Du Tri Tri Tri

active.com epicraces.com 3disciplines.com grandrapidstri.com 3disciplines.com runtrextri.com epicraces.com 3disciplines.com

Cherryman & TC Cherry Tri Rockford Area Kids Triathlon Sister Lakes Triathlon Tri Holly Pictured Rocks - Run, Paddle and Roll Tri Kids Try Dream, Believe, Achieve Tri Pterodactyl Tri & Kid’s Clinic Sandford & Son Triathlon Jon Logan Multi-Sport Racing

Traverse City Rockford Dowagiac Holly Munising Midland Hopkins Brighton Midland Novi

Tri Tri Tri Tri Tri Tri Tri Tri Tri Tri

3disciplines.com www.rocktri.com 3disciplines.com 3disciplines.com 3disciplines.com greatermidland.org/races 3disciplines.com runtrextri.com/index.php 3disciplines.com swimfasttrifast.com

JULY 7/8 7/14 7/14 7/15 7/16 7/21 7/21 7/25 7/28 7/29

AUGUST/SEPTEMBER 8/4 8/4 8/4 8/5 8/11 8/12 8/18 8/19 8/22

Ann Arbor Tri/Wolverine Collegiate Shermanator Tri Camp Michawana Mini Triathlon Tri Bavaria Girls Best Friend Triathlon Petosky Triathlon Xterra- Rockport Rugged Michigan Titanium Triathlon T-Rex Triathlon and Youth Tri

Gregory Augusta Hastings Frankenmuth Vicksburg Petosky Alpena Grand Rapids Brighton

Tri Tri Tri Tri Tri Tri Tri Tri Tri

epicraces.com shermanlakeymca.org michawanacamp.org/minitri 3disciplines.com 3disciplines.com 3disciplines.com 3disciplines.com mititanium.com runtrextri.com

9/2 9/8 9/9

Michigan Championships Sunrise Side Triathlon Come Clean Duathlon

Detroit East Tawas Haslett

Tri Tri Duathlon

3disciplines.com 3disciplines.com runsignup.com FEBRUARY 2017

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2018 Race Guide Congrats to the MMTC! The Mid-Michigan Track Club celebrates 50 years!

f there’s one thing the Mid-Michigan Track Club has proven it is that running is very much alive and well in the Greater Lansing area. This year marks the club’s 50th anniversary. The club formed in 1968 when a group of MSU graduate students came together because they wanted to keep training and have some races. All had been high school and/or college athletes, but now were beyond the college team age. Then a MSU group of students decided to meet each Saturday and have friendly races at varying distances. Members Bill Keller, Gordon Schafer and Jim Carter were part of the original group who decided they wanted to compete as a club in races like the Boston Marathon, among many others. Since that time, the group has met weekly to share their love of running with anyone who wants to show up and improve their running skills. The workouts/races are low key; however, they are always timed and accurate distances. There is competition from runner to runner and friend to friend. There’s no cost to participate (an annual dues of $3 is voluntary) and skill levels vary, according to Schafer, who is the club’s facilitator. “We have commented together that we would never have thought, when we started, about doing this every week for a lifetime,” Schafer said. “But, here we are. We’re still doing it in some form and passing on the torch to other runners. We have watched hundreds over the years change from jogger to competitive runner and people in the crowd turn from weekend racers to standing on the age group winner’s stands.” According to Carter, who helps Schafer with his duties, there are no special plans for the anniversary, yet. The club is busy with training and running. He said that, if you’re curious about becoming a better runner or would like to try the club, come out to an event. “It’s a great chance for someone to explore their running potential with the support of like-minded runners,” he said. Schafer agreed. “If our very loose format meets your needs, keep coming,” he said of potential members. “You will find other runners like you and will be encouraged by all the runners here. Want to learn more? Email Gnschafer@aol. com. (identify on subject line runner, etc.)

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Running Groups Want to hit the pavement? Find a group near you and start running Run Mason This group is open to anyone, with most runners living in the Mason area. The group has several hundred Facebook members, with about 20 active members at a given time.

Who can join: All runners Cost: Free Contact: Run Mason Facebook page Team Red, White and Blue Team RWB’s mission is to enrich the lives of American Veterans by connecting them to their community through physical and social activity. Who can join: Anyone Cost: Free Contact: Facebook Team RWB Charlotte Michigan Runner’s Group This group is open to anyone, but most members are from Charlotte and surrounding communities. Who can join: All Runners Cost: Free Contact: Facebook Page Mid Michigan Road Warriors This group is open to anyone, with most runners living in Gratiot County and surrounding areas. Who can join: Anyone Cost: Free Contact: Directors Jamie Richardson and Shelby Shankel, Facebook Williamston Walk/Run Group This is a Williamston-area group of runners. Who can join: Anyone Cost: Free Contact: Theresa Grover at grover@msu.edu

Jackson Run Walk This is a Jackson-area group for runners and walkers. Who can join: Anyone Cost: Free Contact: Join the Jackson Run Walk (JRW) Facebook and/or meetup.com group. Team Playmakers Playmakers offers three running groups through Team Playmakers. Cost and requirements of each group varies. Visit playmakers. com for more information. A brief description of each group follows. Women’s 5K Training Team This is a walking and running team that is targeted toward women of all ages. It is fitness focused, with a goal of completing a 5K at the end of the session. Men’s 5K Training Team This is a walking and running team that is targeted toward men of all ages. It is fitness focused, with a goal of completing a 5K at the end of the session. Tri Team Whether you are a seasoned triathlete with many years of experience or taking the first steps doing something you’ve always wanted to do, this is the team for you.

EDITOR’S NOTE: We will keep a list of the most current groups on our web site (healthyandfitmagazine.com). If there is a group who would like to be listed, please email your information to us.

BY DR. LAWRENCE PROKOP

HEALTH

Understanding spasticity Itâ&#x20AC;&#x2122;s a condition affecting safety and lifestyle

pasticity is a condition which is caused by various neurologic injuries and illnesses such as stroke, brain injury and spinal cord injury, as well as other conditions. Spasticity causes an uncontrollable repetitive contraction and relaxation of muscles, generally of the arms and legs. This shaking motion in the muscles can be triggered by certain positions and by movement. Slow gentle movement of the arm or the leg may be tolerated without firing off the spasticity. However, if the arm or leg is moved too fast the repetitive contraction and relaxation of the muscles, the spasticity, is triggered. The faster the arm or leg is moved the worse the spasticity can be. Over time, this excessive tightness and repetitive action in the muscles causes tightness in the joints. This joint tightness is called contractures. The joints

that are contracted become painful to movement because of tightness in the capsules surrounding the joints and decrease in the synovial fluid lubricating the inside of the joints. These painful joints become an irritant which then aggravates and increases the spasticity. The ability of a person to be active in their daily life can be significantly damaged. Spasticity can affect abilities needed for bathing, dressing, hygiene, eating, transferring to and from chairs and commodes, walking, and housekeeping. Community activities such as shopping, going to shows, watching or participating in recreational activities and sports can be affected and may have to be stopped. At MSU Musculoskeletal Rehabilitation we employ a broad range of treatments for this problem. These include looking for causes of increased spasticity, therapeutic exercises, and medications. If these are not effective

enough, we have techniques such as chemodenervation and neurolysis to decrease the spasticity. These techniques include instilling medications into the muscles or around the nerves to dampen the spasticity. The goal is to return the person to a safe and active lifestyle and to decrease the chance of further mobility problems. If you or a loved one is living with this problem, we would be pleased to offer you our help in regaining activity and a safe, enjoyable lifestyle. Lawrence L. Prokop, DO, FAOCPMR-D, FAAPMR, FAOASM, FAADEP is an Assistant Professor, Department of Physical Medicine and Rehabilitation at MSU College of Osteopathic Medicine. Reach his office at (517) 975-1450.

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FITNESS

BY JUSTIN GRINNELL

Learn from a caveman Being healthy doesn’t have to be hard with these tips

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. 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. 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).

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fats, processed, packaged, fried and preserved foods. It also means cutting out grains. 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. 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. Avoid Poison For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered

Sprint once in a while For the caveman a fast sprint meant the difference Continued on page 30

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BY KIMBERLY WHITFIELD

HEALTH

Heart healthy living Want a change? Try the Mediterranean Diet

tudies have shown that people in certain countries around the Mediterranean Sea (like Italy and Greece) have very little heart disease compared to Americans. The researchers believe that the reason for their low heart disease rates is a healthy diet. I absolutely love the Mediterranean diet! It’s truly a delicious and healthy way to eat and offers many health benefits. The diet has been associated with a reduced incidence of cancer, Parkinson’s and Alzheimer’s diseases. In fact, if you’re looking for a heart-healthy eating plan and leaner body, the Mediterranean diet might be right for you. Here are ways to get started: Say yes to fresh Eat a variety of fruits and vegetables daily. Shop weekly and purchase what’s in season. Remember vegetables taste great raw too, so eat up. Color is the key so make sure your grocery basket is packed with bright and vibrant selections!

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Big gains in whole-grain Consuming foods rich in fiber, such as whole grains, reduces the risk of coronary heart disease and may reduce constipation. High-fiber foods help provide a feeling of fullness with fewer calories. Switch to whole-grain bread and cereal, and try whole-grain rice and pasta too. Eat nuts I love raw nuts and seeds! Keep them on hand as a great power snack. Some of my favorites are almonds, sunflower seeds, walnuts, and cashews. Because nuts are high in calories, they should not be eaten in large amounts; portion control is the key. Spice it up Replace the salt shaker with herbs and spices to season your meals. Wake up the flavor with sage, basil, rosemary, cumin and, garlic to name a few. Venture out and try different recipes that call for herbs and spices you’ve never tried. Go fish Incorporate fish once or twice a week. Grilled fish tastes great and requires little clean-up. Some healthy choices that are rich sources of

Omega-3 fatty acids include salmon, tuna and lake trout. Olive oil rocks The Mediterranean diet features olive oil as the primary source of fat. It provides monounsaturated fat, a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats. Try adding a splash of flavorful olive oil as a healthy replacement for butter or margarine. I hope this information has been beneficial to you, and I encourage you to include these healthy choices on your weekly shopping list. Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.

04.15.18

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FIT BITS

BY LISA MARIE CONKLIN

Age-proof your workout Your body will thank you

ou’ve probably seen the Celebrex commercial that portrays a mature adult playing with his dog on the beach. The tagline, “A body in motion, tends to stay in motion,” is a good takeaway when thinking of exercise and our aging body. Bad knees, arthritis or a reduced range of motion may make us feel old and throw in the towel but with a few tweaks and modifications, staying active is doable and more enjoyable!

Reduce the weight This may seem obvious but sometimes we’re overzealous because we want to see quick results. A simple solution is to use lighter weights or your own body as resistance. If hoisting 10-pound dumbbells is too heavy and you can’t complete the reps, try 8-pound or even 5-pound. Or start with heavier weights but pyramid down in the following sets. Dial back the intensity Jumping rope was great fun as a kid but if you can’t

belt out Miss Mary Mack while jumping anymore, you can save your knees and breath by simply jumping rope with one foot always on the ground instead of both feet leaving the ground to clear the rope. Exercises that call for running in place can be modified by walking in place. Eliminate the jump in jumping jacks by cutting the move in half and move one leg at a time. Step ups on tall blocks are intense but if you use a shorter block you’ll still feel a good burn. Reps and rest are up to you Interval, circuit, HIIT and Tabata workouts aren’t just for young peeps. Dial back the intensity and increase the recovery time if it’s so brief that you don’t even remember having one. Increase your rest time 15-30 seconds. Or if the interval is 45 seconds and the rest is 15 seconds, decrease the interval to 30 seconds and keep the rest at 15 seconds. Decrease the reps and sets. Do three sets of 10 bench dips instead

of three sets of 15. Start with heavier weights but pyramid down with following sets. Options like these are plentiful and ensure these fat burning workouts can still be fun and enjoyable. Change the range of motion Push-ups, planks, lunges, and squats are good examples of how changing the angle can modify an exercise. Instead of doing a push up on your toes, try push-ups on your knees, or do wall push-ups. Plank with your hands holding the side of a chair seat or against the wall. Modify lunges and squats by not going as deep. Keep it stable Bosu balls, stability balls, and balance pods are excellent pieces of equipment for stability training but if you’re not quite ready for a balance challenge, eliminate the equipment and seek a more stable surface like a

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Continued on page 30

“

BY GRETCHEN MORSE

MIND

Mind and motivation Neurofeedback may be the answer!

“Y

ou have to light a stick of dynamite under him to get him to do anything!”, said 15 year-old Bobby’s frustrated parents. Bobby enjoyed sports and hanging out with friends, but had become increasingly idle and listless around the house and was failing his classes due to poor motivation and attention issues. His parents did not want to put him on medication, so they turned to alternative therapies, instead. He began with appointments that taught him studying and homework strategies, but his focus and energy were still interfering with his productivity. Bobby’s parents decided to give neurofeedback a try. In some cases where motivation and attention are big issues, a person’s brain may be producing too many slow brainwaves, thus making them depressed and lethargic. However, a brain map recording of Bobby revealed that his brain was actually running way too fast - most likely

making him anxious and scattered. Unable to articulate what was really going on, Bobby just “checked out,” probably to avoid any kind of stimulation that would make him more anxious. A few sessions into neurofeedback (where special training tools were used to teach Bobby to balance his brainwaves better), his parents stated that Bobby was being less resistant about doing his homework, and there were fewer angry exchanges between them. Sometimes, as neurofeedback helps to balance the brain and nervous system, a person becomes less overwhelmed by tasks and stressors, so more energy inside is freed up to do other things. As the sessions continued, Bobby’s parents noticed he was a lot happier, and more productive. He got caught up in school, and his grades were in the B to C range, rather than Fs. He also voluntarily began doing chores around the house. By the end of his neurofeedback sessions, Bobby himself reported, “I’m

less lazy!”, and his parents reported that having to “light a stick of dynamite under him” was definitely a thing of the past! Neurofeedback is being increasingly used for a wide range of physical, emotional and cognitive issues. In cases like Bobby’s, it’s important to make sure that appropriate limits are being set on screen time, and that strategies are in place to teach responsibility and organization. But neurofeedback can be a useful tool to help balance other issues in the brain and nervous system, and help optimize full potential! Gretchen Morse, DMA, is Board Certified in Neurofeedback. For more information on Neurofeedback, call her at 517/290-4965, visit her website at www.mmneuro. com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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Workouts (continued from page 28) chair, ballet bar or the floor. Unless you’re advised not to, don’t completely give up balance training, it’s especially important to hone our balance skills to keep our core and back strong and help prevent falls. Give your knees a break Squats and lunges are tried-andtrue for sculpting toned legs and glutes but aging knees aren’t so fond of them. Instead of traditional squats, try using a stability ball behind your back for wall squats. Knees balk at forward lunges but may give you less trouble when you do reverse lunges instead. Deadlifts are another swap for toning the glutes. The knees are slightly bent and soft, while your glutes and abs do most of the work. Alleviate painful wrists Pushups are hardly a crowd pleaser to begin with but doing them with painful wrists is nothing to cheer about either. Use dumbbells, placed shoulder-width apart and grip them with your hands to keep your wrists straight instead of bent. Planks are popular but not wrist-friendly when you have painful wrists. A straight arm plank puts stress on your wrists but if you do a forearm plank or elevated plank (put your hands on a bench) it’s much easier on the wrists. TRX or similar suspension systems keep wrists straight and virtually pain-free.

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.

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Caveman (continued from page 26)

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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. Play Without a TV or computer to entertain himself, the caveman would engage in hours of outdoor play. Relaxed play releases endorphins and provides a balance for mental stress. 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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