Healthy & Fit Magazine by Healthy & Fit Magazine

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

FEBRUARY 2013

GREAT

ABS!

This workout will get you toned and strong!

Tiffany Heuhs

She’s a pro cheerleader and local teacher who knows a healthy lifestyle.

ALSO INSIDE:

KNOWING GUM DISEASE Take our quiz to see if you have it!

INTERMITTENT FASTING Is this new diet trend right for you?

BROKEN HEARTS

Broken heart syndrom is for real; how to cope.

E UR UID TO G OU E K AC ! EC R IDE CH AL INS NU AN

SMELL THE ROSES Learn how to take pauses in your life

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FEBRUARY

Healthy & Fit Magazine

FEBRUARY 2013 VOLUME 8: NO 11

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On the cover: Tiffany Heuhs Tiffany Heuhs, 25, of Dimondale, is an elementary physical education teacher at Mason Public Schools. Heuhs uses her past experience as a cheerleader, first at Central Michigan University, and later, with the Detroit Pistons, to keep her lessons fresh and activity level high. “With today’s childhood obesity epidemic, I am constantly making it clear to my students that living a healthy lifestyle is key,” she said. “They make it a point to tell me what activities or sports they played over the weekend and tell me what muscles they are using when we are warming up or learning a specific skill.” Heuhs eats healthy, small meals throughout the day and keeps very active, making it to the gym five to six times per week. Her advice for success? “Always have some kind of small, achievable goal to work towards,” she said. “If you have nothing to work toward you will start to lose focus and motivation.” Read her full interview at healthyandfitmagazine.com.

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

12 13 14 24

Gum disease

How to know if you have it.

Take a pause

If you have a busy life, learn how to make time for yourself.

2013 RACE GUIDE

There are a lot of races in our guide this year!

Ab workout

Who doesn’t want great abs?

26 28 29 30

Produce of the month

Mushrooms are available in Michigan year round. Here’s the info.

Physical wellness

Wellness wheel continued. This month is physical.

Intermittent fasting

It’s not for everyone, but maybe for you.

Broken heart syndrom

It’s a real medical condition.

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Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2013

TOGETHER IN E M E R G E N C I E S

Emergencies happen.

When they do, you need the experts to make the necessary life-saving, split-second decisions so you can focus on what’s important… your family. HGB Emergency Department’s high-caliber medical team, best-in-class resources, and trusted regional partnerships are the right combination, providing assurance and compassion when you need it most, bringing us together in health. hgbhealth.com

A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Dieting is great, but healthy habits are better

rying a new diet, and hoping it sticks, is like trying something new at a favorite restaurant. I often return to the eateries where I know exactly what I like. Occasionally trying something new is exciting, offering all sorts of possibilities, but in the end I usually wind up going back to flavors I have loved before. It is hard to adopt new foods or practices. There’s a certain restaurant where my regular lasagna experience was almost ruined by a one-time encounter with a weird-meat stuffed ravioli. I don’t know what I was thinking. The ravioli looked so good on the menu, but tasted so odd. How could I ever go against lasagna? Lasagna is layered, for Pete’s sake! February rolls around and spring is starting to come into focus. Hopefully any weight loss goals set in January are still on the horizon. I know I made a few resolutions that are still in my sights. I’m feeling pretty good about them. It’s been a long time since anything has stuck for me, too. Being a parent of two girls who love to play travel sports, it’s so easy to lose site of longrange goals. Way too easy to eat bad, drink often and not exercise. So finding something that works is an ongoing challenge. And I’ve tried a lot of different diets with funny names. I tried the avoiding-all-things-bread diet. That worked great until we went to get some lasagna. Breadsticks always taste good with lasagna. Scratch that idea. My good friend, Justin Grinnell, suggested I try the intermittent fasting (check out his article on page 29). I said I’d give it a go. I did great on the first day until I got so hungry I had to eat. I only made it to breakfast, I’m sorry to say. I don’t have the willpower to avoid eating. Scratch that idea too. I’ve tried other diets proposed as features for the magazine. You’d be amazed at the number of different ideas that are out there. Every one of them makes sense in some way, and every one of them has a success story attached. Credibility is key to diets and so are pictures of skinny people holding up enormous pairs of pants. What’s worked for me is to record what I eat. I don’t always like the report, but at least I can see where the calories add up, or where the nutrients are missing. I work out as much as I can, avoid fast food, and drink water. Lots of water. I examine all the different diet ideas I find in my inbox. I ask people who know a lot more than me about nutrition and the human body what they think. As long as they promote a healthy lifestyle, it’s usually worth a go. I advise anyone who is looking at any diet to do the same. I have a vast network of writers, who are nutritionists, doctors and personal trainers, to advise me. And, of course, I always talk to my doctor. I urge any reader to do the same. And when it comes to ordering off the menu, I suggest the following: Splurge once in a while, but stick with your real favorites. Like lasagna. And, of course, a lot of breadsticks. Enjoy the issue!

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter. com and AtEaseWithEating.com. 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 co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com. Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer specializing in health and fitness issues. Check out her blog at freshstartcoach.blogspot.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.

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Fit Features JUL I E CRE EM E R S Turning 50 was a wake-up call, says Julie Creemers, 51, of Okemos. “I found I was gaining weight, my body parts weren’t as firm, my energy level was down, and I was on several medications. If I wanted to have an active lifestyle the rest of my life, I knew I had to increase my focus on eating right and improving my fitness level.” Creemers tried many sports such as karate, running and racquetball, but didn’t love them enough to practice on her own. A year ago, she started working with a personal trainer, Carl Valentino. He introduced her to handball, jumping rope and the mini trampoline. “Handball has changed my life,” says Creemers. “It gives me a cardio and muscular workout and since I’m having fun, time goes by quickly.” Creemers eats five smaller, balanced meals a day. She’s lost 10 pounds, her body fat has decreased 5%, and she’s gone off most of her medications. She also has more energy, more self esteem, and feels stronger. “I feel better than ever,” she says. “Improving health is a lifestyle change: It has to be a new way of living for the rest of your life.”

MI CH AELIN E RACZK A As a registered dietitian and life coach, Michaeline Raczka, 52, of Commerce, has always strived for a healthy lifestyle. But like many people, she let life—her schedule, emotional clutter, etc.— get in the way. Her biggest challenge was exercising consistently. “I had tried running off and on for 30 years,” says Raczka. “I’d determined I wasn’t a runner and never would be. But after some prodding from my life coach and coworkers who run, I joined a Couch to 5K program offered at work.” Her goal: To have exercise as an ingrained health habit in order to be very mobile in her late 90s and on. Her first step was to change her thought process to “I am a runner.” Hoping to motivate others, she posted running updates on Facebook and her website, ClutterBustingCoach. com—which ended up being self-motivating as well. Raczka ran her first 5K in September. “Living a healthy lifestyle helps me realize that I can achieve what I put my mind to, it gives me the energy I need to accomplish everything else in my life and it’s a great stress reliever,” says Raczka. “Seeing how far I’ve come keeps me motivated. After all, I’m a runner now.”

N E L DA M E R C E R Nelda Mercer, 64, of Ann Arbor, has participated in 11 marathons, including four Boston Marathons. The 2012 Boston Marathon would have been her 12th marathon, but it was cancelled, so she’s training again for the 2013 event. Mercer has been eating healthfully and staying active since she was a young child and knew she wanted to pursue a health-related career. “Living a healthy lifestyle keeps me balanced,” she says. “I enjoy preparing wholesome foods paired with good wine and eat all foods—even red meat and butter—in moderation.” Mercer says she is happiest when she’s active, and although she suffers from overuse injuries at times, she continues to enjoy long distance running. “Running helps reduce my stress level and is good for my self esteem. I also feel it’s important to practice what I preach and inspire others through example.” Maintaining a sense of wellbeing keeps Mercer motivated and staying fit and eating well help her feel and look younger. Her advice for others: Identify a realistic health/fitness goal that’s important to you; strive for continuous improvement (ask for help when needed); and remember that, over time, small steps make a big difference.

CO URTN EY P RESEAULT Life balance is the health habit that’s most important to 27-year-old Courtney Preseault of Okemos, an avid soccer player. Preseault finds that a healthy lifestyle, which was instilled in her at a young age, helps her feel better and have more energy. “Through the years, I’ve become more aware of my healthy habits and the not-so-healthy ones,” she says. “Although I don’t always choose the most healthful options, I recognize that and balance things later on. This stops me from going extreme in any direction.” A desire for future health keeps her motivated and setting goals and creating a plan with a timeline keep her focused. “I want to remain active and healthy for decades to come and I feel that by having healthy habits now, it will be easier to maintain them in the future.” Preseault says healthy habits can rub off on others and she finds it rewarding when her lifestyle positively impacts others. “Whether it’s nutrition or exercising, you just need to find your own balance and what works for you. Also, take it one day at a time. If you have an off day, start fresh the next day and don’t give up!” 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. 8

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2013

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Numbness, tingling, and pain Often neuropathy is caused by a degeneratIt may come and go...interrupts youris an extremely annoying problem. ing spine pressing on theI'm nerve roots. sleep...and even makes your arm or legs feel By using gentle techniques, able to This canthe happen in any of has the vertebral joints weak at times. Maybe you've even been to release pressure that built up on the from the neck all the way down to the tail It may and come andclaim go...interrupts your sleep...nerve. other doctors they all the tests This allows the nerve to heal and the bone. makes indicateand youeven should feelyour fine.arm or legs feel weak symptoms to go away. at times. Maybe you’ve even been to other The good numerous news is that chiropractic treatstudies have proven doctors and they claim all the tests indicate For example, ments have proven effective in helping to chiropractic's effectiveness in helping nerve you should feelNothing fine. If You Read Else, remove the pressure on the nerves. conditions. Read This:

More than If 20You million Americans suffer Read Nothing Else, from peripheral neuropathy, a problem Read This: caused by damage to the nerves that supply your legs. Americans Morearms thanand 20 million suffer from peripheral neuropathy, a This painful condition with problem causedinterferes by damage to the your body's ability to transmit messages nerves that supply your arms and to your muscles, skin, joints, or internal legs. organs. If ignored or mistreated, neuropathy lead condition to irreversible Thiscan painful interferes health conditions. with your body’s ability to transmit

messages to your muscles, skin, Why suffer another year when there's a joints, or internal organs. If ignored druglessorsolution to your problem.can Read mistreated, neuropathy lead to irreversible health conditions. the full facts on this page. Why suffer another year when there’s More Pills Are Not The Solution a drugless solution to your problem? Read the full facts on this page. A common treatment for many nerve problems is the 'take some pills and wait and see' method.

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By using gentle techniques, I’m ableoftothe Patients showed an 85.5% resolution release the pressure that has built up on the nerve symptoms afterthe only 9 chiropractic nerve. This allows nerve to heal and the treatments. - Journal of Chiropractic symptoms to go away. Medicine 2008 For example, numerous studies have proven

Withchiropractic’s chiropractic care, patientsinhad effectiveness helping nerve conditions. “significant improvement in perceived comfort and function, nerve conduction and finger sensation overall.” – JMPT 1998 of “Patients showed an 85.5% resolution

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tic treatments.” - Journal of Chiropractic • A full set of specialized x-rays to determine “Significant increase in grip strength and Medicine 2008 problem analysis is contributing to exam your A thorough of your normalization of motor and sensory latencies  if a spinal pain or findings symptoms. and x-ray so we can start mapping were noted. Orthopedic tests were negative. out your plan to being pain free. “With chiropractic care, patients had Symptoms dissipated.” – JMPT 1994 • A thorough analysis of your exam and significant improvement in perceived x-ray findings so we can start mapping out comfort and function, nerve conduction and  your plan I'll answer to beingyour pain most free. probing Whatfinger thesesensation studies mean is that you could overall.” – JMPT 1998

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Success!

by Karen Giles-Smith

Beth Byrne

Beginning in 2006, Beth Byrne, 41, of Williamston, made small changes to her health habits over time and lost 74 pounds. One small change—taking Zumba classes—transformed her life. Now a certified instructor of Zumba, Aqua Zumba and Zumba Toning, Byrne inspires her students to live a healthy lifestyle and, in turn, her students’ progress and dedication inspire Byrne to keep up the good work. What happened in 2006? I saw a

picture of myself and a friend I’ve known since the first grade. I realized that she looked exactly the same, but I didn’t look like me. I didn’t feel like me anymore, either. That moment, I knew something had to change.

After!

You ended up making several changes! How did you get started? I began with

small changes over time. First, I started eating more fruits and vegetables and drinking more water. Then, I began exercising—just a little bit at a time—and built up to participating in a 5K run.

Did you encounter any challenges?

Before!

Everyone experiences challenges with life changes, and so do I. My biggest challenge is time management. It’s very easy to say that I’ll work out tomorrow, or to eat convenience food because it’s easier! My second biggest challenge is one that many women can relate to: self-image.

How did you take on these challenges?

I’m very goal-oriented. I set achievable goals for myself and once I achieve a goal, I set another goal so that I’m continually growing as a person. In terms of time management, I make working out a part of my routine. I also make myself accountable to others. At this point in time, my accountability is to my students; but before I became a Zumba instructor, I made myself accountable to my instructor and my Zumba friends. My husband does the grocery shopping and buys healthy, easy-to-eat options like fruit, yogurt and string cheese. In regard to self-image, I remind myself of all the activities that I can do now. I love positive quotes to help keep me motivated. I also remind myself that I’m not the person I used to be.

What changes do you see in yourself?

I’m much more confident and willing to try something new. This new confidence affects all aspects of my life:

Beth Byrne Before: 234 lbs After: 160 lbs. Height: 5’3.5”

Photo by Kathryn Kufahl

I’m more outgoing and creative.

What keeps you motivated to sustain your healthy habits?

My four children are the number one motivator in my life. Plus, the health benefits are motivating on their own. My blood pressure was high and now it’s low to normal; and my strength, endurance and flexibility have increased significantly. Also, I find it motivating to help others who are

working toward a healthier lifestyle. For me, leading classes and knowing each of my students has a goal that they’re working on keeps me motivated to continue.

What advice do you have for others who are trying to improve their health habits?

Never quit. Keep trying because small changes add up to big changes. Every person is different: If one way doesn’t work for you, find another way.

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

FEBRUARY 2013

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Teeth

Gum disease

Periodontal Disease Self-Assessment:

How to know if you have it. by Dr. Susan Maples

Q. A.

Can gum disease affect my general health and how do I know if I have it?

Current medical research has helped us to understand the close connections between the health of the mouth and the rest of your body. For instance: • Gum inflammation is a prime risk factor for heart disease, heart attack, hypertension and stroke • Dangerous oral bacteria can enter the bloodstream and migrate to infect your heart and other vital organs. • Gum inflammation is also linked to Alzheimer’s disease,diabetes, kidney disease, colon cancer and osteoporosis. • Gum inflammation puts pregnant women at risk of preterm, low-birth weight babies and threatens other fetal complica tions.

Your dentist can provide a comprehensive periodontal examination that includes: “pocket” measuring around the neck of each tooth, an assessment of the inflammation in the tissue, gum recession measurements, mobility testing, and necessary x-rays—all to evaluate bone loss and gum tissue breakdown. Your exam may also include medical lab tests such as 1) Genetic tests to see of your body has a heightened sensitivity to inflammation, 2) Bacterial DNA tests to identify the specific bacteria involved in your gum infection, and 3) Blood tests for systemic or general inflammation (C-reactive protein or CRP). Your dentist must also consider compromising health factors that may predispose you to an increased risk of gum disease. Meanwhile, let me offer you a simple self-assessment tool that might help.

Scoring: Yes=2 points, Occasionally=1 point, No=0 points _____Do your gums bleed when you brush or floss? _____Do your gums appear red (Do they match your lips rather than your skin)? _____Do you suffer from bad breath? _____Do you have any loose teeth or teeth that have shifted? _____Do you smoke? _____Are there areas on your gums that ever get swollen or sore? _____Do you get food wedged between your teeth? _____Do you see exposed roots at the gumline? _____Are your teeth sensitive to cold temperatures? _____Have you ever been told you have “gingivitis”, “bone loss”, “gum disease”? _____Has it been more than a year since your last professional dental cleaning? _____Have your parents or siblings lost teeth due to periodontal disease? Score total points: 0-3 unlikely host of periodontal disease: learn more about prevention; 4-7 low suspicion of localized periodontal disease/ inflammation: seek consultation; 8-11 moderate suspicion of generalized disease: seek consultation; 12+ high suspicion of generalized disease: get immediate attention

Our team would like to recognize Dr Susan and her team for these two prestigious national recognitions!

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2013

Mind

Take a pause

Learn how to make time for yourself. by Cynthia Logan, PhD

he holidays are behind us, we may or may not have made a New Year’s Resolution, and hopefully the decorations have been taken down and stored. Now is the time to take a little bit of care for ourselves to do those things that we vowed we would take care of after the holidays. It could involve making a doctor’s appointment, taking that new supplement, or taking a big break and getting some rest. There is nothing wrong with taking some time for ourselves now. Don’t feel guilty about the house not being in order or the laundry not getting done. Allow yourself to veg out in front of the TV or play games with the kids or your friends. Read a book. Reconnect with friends that you haven’t seen for a while. Take this time to do what you want to do, not what

“Even if you’ve made a New Year’s resolution you can put those plans on pause without totally giving up on your goals“ others want you to do or what is expected of you. Having some stress, such as holiday stress, can be tolerated for short periods of time, but stress of significant duration

can create a weakened immune system and if not cared for can begin a breakdown of body systems. You may have already experienced this yourself or in those around you as colds and flu have developed. Most people have pushed through them during the holidays, but taking a rest can help to combat them. Even if you’ve made a New Year’s Resolution you can put those plans on pause without totally giving up on your goals, while you give yourself that much needed break. If you didn’t make a resolution, it’s never too late to take action on doing things that improve your life. Cynthia Logan Anthony, PhD is a psychologist, limited license, a licensed professional counselor, and a nationally certified counselor with the National Board of Certified Counselors.

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2013 HEALTHY & FIT MAGAZINE RACE GUIDE

2013 Race Guide

Try to keep up with Dennis Weinstein this summer Healthy & Fit Magazine is proud to publish its annual running guide on the following pages. It’s definitely a labor of love to gather all the data about the scores of events that are held on just about every weekend of the year. A special thanks to Playmakers, and the Running Foundation, where much of the data is gathered. Their lists get better and better. As always, we do our best to find all the races and get them right. If we missed your race, or have the wrong info, send us an email at tim@healthyandfitmagazine.com. There aren’t too many runners who have a running history like Dr. Dennis Weinstein, 42, of Holt. His running resume looks like it belongs on another page in the race guide. He’s run a 2 hour, 51 minute marathon when he was 19; challenges himself with marathons and triathlons every summer, and last year, was a participant in the World’s Toughest Mudder (WTM). Tough Mudder events are 1012 miles obstacle courses based on

British Special Forces Training. Their designed to test all-around strength, mental grit and camaraderie. Weinstein’s event was held in Englishtown, New Jersey and had 32 military-style obstacles. To qualify for the WTM, a contestant must complete a regular Tough Mudder course in the top 5 percent of participants on that day. “I prefer races that activite every muscle,” he said. “I like the ones where at the end of the race you feel like you’ve done something very hard. In the WTM, I thought the running was the easiest part. The swim in 41 degree water, and then scaling the 90-foot cargo net, that was hard.” Weinstein said he’s ready for another one and has the Detroit Tough Mudder, in June on his list. He’s already started getting ready. He trains at New Life Fitness and most of his running takes place in Valhalla Park trails and at night mostly, with his Doberman

Pincher, Heinz, wearing a headlamp. “The WTM was by far the hardest race I’ve attempted to date,” he said. “I wasn’t fully prepared for the extreme cold at the night portion of the race. I know what I’m going to do differently for this year and hopefully I’ll do better.” Visit toughmudder.com for more information.

ALWAYS HERE FOR YOU YMCA OF LANSING

Join the Y and become a member of a community that’s committed every day to helping you and your family learn, grow and thrive. From group fitness to day camps we provide opportunities for all ages.

JOIN TODAY AND BEAT THE HOLIDAY RUSH No enrollment fee or contract this holiday season. A $49 Savings.

517.827.YMCA lansingymca.org 14

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2013

Race series 2299 W. Grand River Ave.

2 0 1 3 ®

Okemos, MI 48864 517-349-3803 www.playmakers.com

greater lansing

Race series 2 0 1 3

Sun., April 14 - MSUFCU Race For The Place 5K

PLAYMAKERS KIDS MILE SERIES

Sun., April 28 - Komen Mid-Mich. Race For Cure 5K Fri., May 3 - Mason State Bank 5K Sun., May 19 - Dan Langdon Memorial 5K Sat., June 8 - Capitol Mile (and 5K) Sat., June 29 - Max’s Race 5K Sun., July 28 - Ele’s Place 5K for Grieving Children Sat., August 3 - Mint City 10-mile (and 5K) Sun., August 25 - Playmakers Classic Triathlon Sun., Sept. 8 - Kellie Sebrell DeWitt Trail Run 5K

Sat., March 23 - Run for the House Children’s Mile Sun., May 19 - Dan Langdon Memorial Banjo Dash Sat., June 1 - Michigan Mile and Kids Sprint Sat. June 15 - Potter Park Zoo Wild One Kids Mile Sun., July 28 - Ele’s Place Children’s Mile Sat., Sept. 14 - Capital City Kids Mile Sun., Oct. 6 - MSUFCU Dinosaur Dash Children’s Mile

Sun., Sept. 15 - Capital City River Run HalfMarathon and Cooley Law School Race for Education 5K Sun., Sept. 29 - Playmakers Autumn Classic 8K Sun., October 6 - MSUFCU Dinosaur Dash 5K

GOOD FORM RUNNING clinics free every Thursday from 6-7:30 p.m.

Learning how to use proper form will help prevent injury and improve efficiency. Sign up at www.goodformrunning.com ®

Run Faster. Run Easier. Run Healthier.

2013 HEALTHY & FIT MAGAZINE RACE GUIDE

2013 Half-Marathons and Marathons

DAY DATE NAME

LOCATION

INFORMATION

Saturday Sunday Saturday Saturday Saturday Monday Sunday Sunday Saturday Saturday Saturday

Mt. Pleasant Grosse Ile Flushing Dearborn Grand Rapids Hopkinton, MA Lansing Pinckney Kalamazoo DeWitt Grand Rapids

michiganhalfseries.com/MudDogs.html outruncf.com riverbendstriders.com/RBS_Events.htm martianmarathon.com gazellesports.com baa.org lansingmarathon.com trailmarathon.com borgessrun.com runningfoundation.com 53riverbankrun.com

3/23 3/24 3/30 4/13 4/13 4/15 4/21 4/28 5/5 5/11 5/11

Mud Dogs Half-Marathon/10K/5K Rock CF Rivers Half Marathon Flushing Township Half Marathon Martian Marathon/Half-Marathon/10K/5K Gazelle Girl Half Marathon Boston Marathon Lansing Marathon/Half-Marathon The Trail Marathon/50K/5K Borgess Run For The Health Of It Half Marathon Take a Breath for PH and Get Moving for MS Fifth Third River Bank 25K/10K/5K Monday, Sept 2

Run for CHUM 1/2 Marathon Saturday Sunday Sunday Saturday Saturday Sunday Friday Saturday Monday Friday Sunday Saturday Sunday Sunday Sunday Sunday Sunday Sunday Saturday

5/25 6/2 6/9 6/22 7/6 7/28 8/9 8/17 9/2 9/6 9/15 9/21 9/29 10/13 10/13 10/13 10/20 10/20 11/9

Bayshore Marathon/Half-Marathon/10K Dexter-Ann Arbor Run Half Marathon Ann Arbor Marathon/Half-Marathon/5K Run Charlevoix Half Marathon Duo at the Lodge Half-Marathon/5K Portland Relay for Life Half-Marathon/5K Fred Meijer White Pine Trail 200-mile relay Somerset Stampede Half Marathon Run for Chum 1/2 Marathon/5K Run Woodstock 100/50-Mile/Marathon/Half/8K Capital City River Run Half-Marathon Dances With Dirt 50-Mile/50K/100K relay Brooksie Way Half Marathon Chicago Marathon Wild Life Marathon/Half-Marathon/5K St. Patrick Fall Festival Half-Marathon/5K Detroit Free Press Marathon/Half-Marathon/5K Grand Rapids Marathon/Half-Marathon Woldumar Run-A- Munk Half Marathon/10K/5K

This race benefits C.H.U.M. Children and Horses United in Movement. All half marathon finishers receive medals. Tech shirts for entrants while supplies last.

Traverse City Ann Arbor Ann Arbor Charlevoix Grand Ledge Portland Comstock Park Somerset Center Dansville Pinckney Lansing Pinckney Rochester Chicago, IL Concord Portland Detroit Grand Rapids Lansing

bayshoremarathon.org dxa2.com theannarbormarathon.com charlevoixmarathon.com runningfoundation.com runningfoundation.com fredmeijerwhitepinetrail200.com somerset-run.com runningfoundation.com runwoodstock.com ccriverrun.org dwdhell.com thebrooksieway.com chicagomarathon.com wildlifemarathon.org runningfoundation.com freepmarathon.com grandrapidsmarathon.com woldumar.org

2013 Triathlons & Duathlons

DAY DATE NAME

LOCATION

INFORMATION

Sunday Saturday Sunday Saturday

Howell New Boston Pinckney Grosse Ile

howellrecreation.org 3disciplines.com eliteendeavors.com 3disciplines.com

2/17 5/11 5/12 5/18

Howell Splash and Dash Indoor Triathlon Willow Duathon Ann Arbor Triathlon/Duathlon & Trail Run Grosse Ile Duathlon Sunday, June 2

Hawk Island Hawk-I-Tri Sunday Sunday Sunday Sunday Sunday

5/19 5/26 6/2 6/2 6/9

Xterra Last Stand at Fort Custer Triathlon/Duathlon Seahorse Challenge Triathlon/Duathlon Hot! Pursuit Men’s Triathlons Hawk Island Hawk-I-Tri Triathlon Grand Rapids Triathlon

Healthy & Fit • www.healthyandfitmagazine.com

This beginner-friendly multi-sport event is designed to welcome and support people of all ages, sizes, and abilities as they venture into the world of triathlon. It’s also a great warm-up race for seasoned athletes gearing up for the summer triathlon season.

Ft. Custer Vicksburg Montroe Lansing Grand Rapids

eliteendeavors.com 3disciplines.com 3disciplines.com hawk-i-tri.com grandrapidstri.com

FEBRUARY 2013

Individuals of all abilities are welcome to participate in all races!

PRESENTED BY

Lansing Marathon presented by Blue Cross Blue Shield of Michigan is back in 2013! Lansing Marathon returns for the second year to Michigan’s Capitol City, and features the signature marathon, as well as half-marathon, Ekiden format relay, 5K and 1.5K for kids. Individuals of all ability levels are encouraged to participate! Sign-up today at www.LansingMarathon.com.

CHARITIES Lansing Moves the World Foundation

ALSO SPONSORED BY:

Lansing Boys and Girls Club Beekman Therapeutic Riding Center Southside Neighborhood Association Mid-MEAC

EVENTS SAT APRIL 20 Health & Fitness Expo 1.5K Race for Kids

5K for Adults SUN APRIL 21 Marathon Half-Marathon Ekiden Relay

ACTIVITIES Weekly Running Clinics Weekly Walking Clinics Event Speaker Series Special “ACE” Programs for kids at Lansing Public Schools and Community Centers

Virg Bernero, Mayor

TRANSPORTATION

www.LansingMarathon.com

2013 HEALTHY & FIT MAGAZINE RACE GUIDE 2013 Triathlons & Duathlons

DAY DATE NAME

Sunday 7/7 Inter-Rockin Triathlon Sunday 7/14 Clark Lake Triathlon/Duathlon Sunday 7/14 Tri For Life Wednesday 7/17 Pterodactyl Tri Triathlon Saturday 7/20 Sister Lakes Triathlons THE TRIATHLON Sunday 7/21 RETURNS Mackinaw Multi-Sport TO BURCHFIELD PARK! Saturday 7/27 Lumberman AUGUST 26, 2012 • 8:00 AM

Sunday, August 25

LOCATION

INFORMATION

Interlochen Clark Lake Otter Lake Brighton Sister Lakes Mackinaw City Cadillac

3disciplines.com eliteendeavors.com 3disciplines.com runtrextri.com 3disciplines.com 3disciplines.com 3disciplines.com

Playmakers Classic Triathlon Sunday 7/28 Village Tri-Du Sunday 8/4 Danskin Triathlon Series Saturday 8/10 Sanford & Sun Triathlon Sunday REGISTER 8/11 AT: Petosky Triathlon PLAYMAKERSCLASSICTRI.COM Wednesday 8/14 T-Rex Triathlon Sunday 8/18 Ludington Lighthouse Saturday 8/24 Girl’s Best Friend Triathlon Sunday 8/25 Playmakers Classic Triathlon Sunday 9/1 Barefoot Triathlon Saturday 9/7 Reeds Lake Triathlon Saturday 9/8 3 Disciplines Triathlon Festival Sunday 9/22 Grand Adventure Race 600 METER SWIM

13 MILE BIKE

4 MILE RUN

The Playmakers Classic Triathlon takes place at Burchfield Park, in Holt. Run by Playmakers, the race consists of a 600 meter swim, 13 mile bike and 4 mile run.

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

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

5K THROUGH 10 MILES DAY DATE NAME

LOCATION

INFORMATION

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

APRIL

Saturday Saturday Sunday Saturday Saturday Sunday Saturday Saturday Saturday Sunday Saturday Saturday Saturday Saturday Sunday

2/2 2/3 2/10 3/2 3/2 3/3 3/16 3/23 3/24 3/30

Groundhog Gallop 5K Super Bowl 5K Heart Throb 5K Toge’ Go Boge’ 5K Hospice Holiday 5K Fight For Air Climb MSU Tower Guard Shamrock 5K Ronald McDonald House Run for the House 10K/5K MSU College of Law Ambulance Chase 5K Irondog 5K

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

centerforfamilyhealth.org/gallop/5krun.htm runningfoundation.com msutriathlon.com runningfoundation.com sacredtouchbrooklyn.com lung.org runningfoundation.com www.rmhmm.org runningfoundation.com irondogfund.org

4/6 4/6 4/7 4/13 4/13 4/14 4/20 4/20 4/20 4/21 4/27 4/27 4/27 4/27 4/28

Pathfinder 5K Delta Township Library Run for Reading 5K Hoofin’ It for the Horses 5K Orthopaedic Rehab 8K/5K Healthy Hustle 5K MSUFCU Race for the Place 5K Kappa Delta Sorority Shamrock 5K Run Young Life 5k Run and Walk Mountaineer Pi Run/Walk Twilight Shadows 5K Steps for Courage 5K MSU Evans Scholars 5K Running Against Domestic Violence 5K Columbia Community Fitness Center 5K Komen Mid-Michigan Race for the Cure 5K

Lansing Lansing East Lansing Jackson East Lansing East Lansing East Lansing Lansing Byron Center East Lansing Owosso East Lansing Coldwater Brooklyn Lansing

runningfoundation.com dtdl.org/events/run-for-reading playmakers.com orsmi.com runningfoundation.com msufcu.org/safeplace.html runningfoundation.com runningfoundation.com active.com runningfoundation.com runningfoundation.com runningfoundation.com 278safe.com runningfoundation.com komenmidmichigan.org

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2013

2013 HEALTHY & FIT MAGAZINE RACE GUIDE 5K THROUGH 10 MILES (cont.) DAY DATE NAME

LOCATION

INFORMATION

Mason St. Johns Lansing Jackson Lansing/Delta Lansing Lansing/Delta Fowlerville Holt Lansing Jackson East Lansing

masonstate.com runningfoundation.com fsma.org fscarunforfun.org stgerard.org cacsheadstart.org hannahshouselansing.org runningfoundation.com running foundation.com runningfoundation.com ap5000.org playmakers.com

MAY Friday Saturday Saturday Saturday Saturday Saturday Saturday Friday Saturday Saturday Friday Saturday

5/3 5/4 5/4 5/4 5/4 5/4 5/4 5/10 5/11 5/11 5/17 5/18

Mason State Bank 5K St. Joe Comet Crusade Families of Spinal Musclar Atrophy 5K Family Services and Children’s Aid (FSCA) 5K St. Gerard Run, Walk, Rock 5K Miles for Smiles 5K Walk Hike for Hannah’s House 5K Run, Walk, Stroll Decamp Stampede South Lansing Kiwanis Wrong Way 5K Run for a Cure 5K Advance Packaging 5K Ingham County Animal Shelter Woofer Walk 1.5-mile

This is a very popular early season, Friday night race in Mason. Proceeds from this race benefit Mason Schools. Great course with a small, steep finish. Great race!

Friday, May 3

Mason State Bank 5K Saturday Sunday Sunday Saturday Sunday Monday Monday

5/18 5/19 5/19 5/25 5/26 5/27 5/27

St. Peter Country Run 5K/10K Dan Langdon Memorial 5K Girls on the Run Mid-Michigan 5K Capitol Memorial Run 5K Fallen Heroes Memorial Run Big Foot Memorial Day Challenge 5-mile/5K Lest They Be Forgotten Memorial Day 10K/5K

St. Johns East Lansing Owosso Lansing Lansing Dansville Webberville

runningfoundation.com danlangdonmemorialrun.com gotrmidmichigan.org/5k-run runningfoundation.com runningfoundation.com dansvilleathleticboosters.com webbervilleschools.org/funru

A race in memory of Allyce Brunk, who passed away in November of 2003 at the age of 4 from complications related to Complex 1 Mitochondrial disease. Benefits many charities.

Saturday, June 8

Ally Brunk Memorial 5k Run/Walk 12451 Nixon Road Grand Ledge, MI 48837

Saturday 6/15 Wednesday 6/19 Saturday 6/22

FEBRUARY 2013

Potter Park Zoo Wild One Children’s Mile Twilight 5K Portland St. Patrick Parish Festival 5K

XXL XL L M YL/S YM

firstgiving.com runwalkjog.com/wecandoit/default.htm southlife.org capitolbancorp5k.com runningfoundation.com runningfoundation.com runningfoundation.com pewamo5k.tripod.com dansvillerunning.com ymcaoflansing.org rivchurch.com/go/rivmexico 5kcometchase.com

Guaranteed for Early Registrants only.

T-Shirt Size (Circle):

(if under 18)

Summer Fun & Run 5K

Lansing Okemos Lansing/Delta Lansing Jackson Okemos Potterville Pewamo Dansville DeWitt Holt Grand Ledge

__________________________________________

Parent/Guardian

participate in this event and that I am physically fit.

Signature:

any injuries suffered by me in this event. I attest that I have trained sufficiently to

By submitting this entry form, I hereby for myself, my heirs and my executors, waive and

Potterville, sponsors, race management organizations, and the Ally Brunk Memorial Run for

release all rights and claims for any and all damages I may have against the city of

Waiver of Liability:

Sunday, June 9

Email:____________________________________

Phone #:(________)________________________

Zip: ____________ State:_________________

City:______________________________________

Address:__________________________________

Age:_________________

Gender:

4th and 1 5K Fun Run/Walk We Can Do It ! Women’s 5K South Church Family Fitness 5K Capitol Bancorp Mile (and 5K) Legs for Legacy 5K4TJ Ally Brunk Memorial 5K Pewamo St. Joseph Parish Festival 5K Dansville 5K Summer Fun & Run at the DeWitt YMCA Riv Mexico 5K Joshua Spalsbury Memorial Comet Chase 5K

Name:____________________________________

Grand Ledge, MI 48837

12451 Nixon Road

Ally Brunk Memorial Run

Or Send Entries to:

http://www.active.com/event_detail.cfm?event_id=2027463

Saturday 6/1 Sunday 6/2 Saturday 6/8 Saturday 6/8 Saturday 6/8 Saturday 6/8 Saturday 6/8 Sunday 6/9 Sunday 6/9 Sunday 6/9 Friday 6/14 Saturday 6/15

__________________________________________

JUNE

This race is held at the DeWitt YMCA off Schavey Rd. Overall male and female winner receive a one-year membership to the DeWitt YMCA.

Lansing Lansing Portland

potterparkzoo.org runningfoundation.com freewebs.com/stpatsparishfestival

www.healthyandfitmagazine.com • Healthy & Fit

2013 HEALTHY & FIT MAGAZINE RACE GUIDE 5K THROUGH 10 MILES (cont.) DAY DATE NAME

LOCATION

INFORMATION

Sunday Saturday Saturday Saturday Sunday

Lansing Spring Arbor Laingsburg Fowler Okemos

runningfoundation.com free2run5k.com runningfoundation.com runfowlerrun.com elesplace.org/events

7/21 7/27 7/27 7/27 7/28

Run for Fame 10K/5K Free2Run 5K The Promise Race 5K Run Walk Toy Drive Jeff Wieber Memorial 5K Ele’s Race 5K for Grieving Children Sunday, August 11

Camino of St. James 8K/5K

The race is part of the Parish Festival Feast Day and is held to benefit St. Vincent Catholic Charities. The course is in Mason, along the river trail.

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

8/3 8/3 8/10 8/11 8/16 8/17 8/17 8/17 8/17 8/18 8/18 8/24 8/31

Clark Lake 12K/5K Mint City Races 10-mile (and 5K) Board of Water and Light Hometown Power 5K Camino of St. James 8K/5K Howell Melon Run 10K/5K Portland Parks and Recreation 5K/10K Come to the River 5K The Panther Spirit Race Run and Play for Ariana Mae Grand Woods Park Trail 5K Total Health Fitness Challenge 3-mile Crim 10-mile/8K/5K Touched by Adoption 5K

Clark Lake St. Johns Lansing Mason Howell Portland Lansing DeWitt Grand Ledge Lansing/Delta Lansing Flint Portland

fitnesscouncil.org mintcity10miler.com runningfoundation.com caminostjames.com howellrecreation.org/MelonRun.html portland-michigan.org runningfoundation.com runningfoundation.com arianasrun.com runningfoundation.com totalhealthfitnesschallenge.com crim.org runningfoundation.com

Miles for Missions Brazil Live Life Nspired 5K Fowlerville Football Fun Run Trail for the Troops 5K Kellie Sebrell Memorial DeWitt Trail 5K Sparrow Women Working Wonders 8K/5K/0K

Jackson Charlotte Fowlerville St. Johns DeWitt Lansing

miles-for-missions.org hgbhealth.com runningfoundation.com runningfoundation.com playmakers.com sparrow.org/sparrowfoundation

SEPTEMBER Saturday Saturday Sunday Sunday Sunday Sunday

9/7 9/7 9/8 9/8 9/8 9/8

Saturday, September 28

All Feet No Hands 5K

SATURDAY, SEPTEMBER 29, 2012

This Williamston race benifits Many Hands, a local organization helping families and young people in Ingham County. Proceeds will go to support the local Food Bank and BackPack Program for Elementary aged children dealing with hunger.

Location: McCormick Park, 300 N. Putnam, Williamston, MI 48895

Wednesday Saturday Saturday Saturday Sunday Saturday Saturday Sunday Sunday Saturday Sunday

9/11 9/14 9/14 9/14 9/15 9/21 9/21 9/22 9/22 9/28 9/29

Start Time: 9:00am for 5k. 10:30am for Kid’s Fun Run.

9-11 Hero Run Kesler for Kids at the Shinsky Orphanage 5K Walk/Run The Healthy & Fit Magazine Expo Capital City Kids Mile Cooley Law School Race for Education 5K Perryfest Rambler 5K Albion 5K Touching Souls 5K Walk/Run and Remember Alzheimer’s Assoc. Walk to End Alzheimer’s All Feet No Hands 5K Playmakers Autumn Classic 8K

Course: Start & End in McCormick park. Race route will take you North on Putnam, East on Mitchell Rd., South on Vanneter, over the foot bridge and West down High St. Please see race route for more information. Awards: Award to Overall & Master Winner. Engraved Medals to top 3 places for Men & Women in ea. age group. Age Groups: 12 & under, 13-14, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70-79, 80+ Entry Fee: By August 1st- $20 w/ shirt; By September 21- $25 w/ shirt

Race Day: $30 – shirt not guaranteed

Kids Fun Run: 1/3 mile Fun Run around McCormick Park for kids 12 and under. ALL registered participants will receive a t-shirt and engraved medal. Entry fee $5. Registration: Please make checks payable to and mail to: Many Hands, 1288 W. Grand River Ave, Suite 400 Williamston, Michigan 48895. Online registration will also be available thru a link at: http://www.active.com/event_detail.cfm?event_id=2041051 Packet Pickup: Race Day Pick Up only at McCormick Park, beginning at 7:30 am until 8:45am.

Information: Any questions please feel free to contact Jeff or Heather Gorsline at info@manyhandsmi.org.

Proceeds will go to: Many Hands, a local 501c(3) non-profit organization helping families and young people in Ingham County. Proceeds will go to support the local Food Bank and BackPack Program for Elementary aged children dealing with hunger. Please visit our website at www.manyhandsmi.org to learn more. Thank you!

----------------------------------------------------------------------------------------------------------------------------------------------------------------------Name:

___________________________________________________________ Phone: ______________________________________

Address: ________________________________________________________ City/State/Zip/ ___________________________________ Gender: (Circle one)

Age on Race Day: ________

Entry Fee: Early Registration - Postmarked by 8/1/12 $20

Shirt Size: (Circle one)

by 9/1/12 $25

Entry Fee: Race Day $30 (Shirt not guaranteed)

Kids Fun Run: Name:________________________________ Age:______ T-shirt size (Childrens) __________ (XS-XL) $5 Entry Fee

Waiver and Release: By participating in this Event, I do so at my own risk. I assume all risk of injury, illness, damage or loss to me or my property that might result, including without limitation, any loss or theft of personal property. I consent to medical treatment in the event of injury, accident and/or illness during the Event. I agree on behalf of myself (and my personal representatives, heirs, executors, administrators, agents and assigns) to release and discharge the organizers of this event, its principals, its officers & directors, its employees, all sponsors and their representatives and employees from any and all claims or causes of action (known or unknown) arising out of their negligence. I acknowledge that I have carefully read this Waiver and Release and fully understand that it is a release of liability. By my signature below, I am waiving any right that I may have to bring legal action to assert a claim against any and all Event sponsors for their negligence. I hereby grant full permission to any and all of the foregoing to use my name and likeness in any broadcast, telecast, video or print media reporting or advertising of the Event without compensation. By submitting this entry form, I hereby, for myself, my heirs and my executors, waive and release all rights and claims for damages I may have against the city of Williamston and all their departments, and all sponsors, and race management organization, for injuries suffered by me in this event. I attest that I have trained sufficiently to participate in this event and I am physically fit.

_____________________________________________ Participants Signature

____________________________________________ Parent’s Signature if under 18

Holt East Lansing Lansing Lansing Lansing Perry Albion Potterville Lansing Williamston Okemos

runningfoundation.com friendsoftheorphans.org healthyfitexpo.com ccriverrun.org ccriverrun.org playmakers.com runningfoundation.com runningfoundation.com act.alz.org runningfoundation.com playmakers.com

________________ Date Signed

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2013

2013 HEALTHY & FIT MAGAZINE GYM GUIDE

2013 HEALTHY & FIT MAGAZINE RACE GUIDE

5K THROUGH 10 MILES (cont.) DAY DATE NAME

LOCATION

INFORMATION

Lansing Lansing East Lansing St. Johns Lansing Mason Haslett Lansing Owosso Holt Dimondale Hastings East Lansing Lansing Mason Williamston Grand Ledge

lansingchristianschool.org runningfoundation.com museum.msu.edu/events/dinosaurdash andyts.com runningfoundation.com inghamconservation.com runningfoundation.com playmakers.com runningfoundation.com ymcaoflansing.org aubreys5k.com runningfoundation.com runningfoundation.com stmarywilliamston.com origamirehab.org runningfoundation.com runningfoundation.com

East Lansing Lansing Owosso East Lansing Laingsburg Lansing Lansing/Delta Lansing Fowlerville Lansing Lansing/Delta Lansing

playmakers.com runningfoundation.com runningwiththewaves.com runningfoundation.com leaf4kids.com/theburgrun.html silverbellsinthecity.org runningfoundation.com runningfoundation.com fowlerville.biz runningfoundation.com dtdl.org/events/jingle-belle-5k playmakers.com

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

10/5 10/6 10/6 10/6 10/12 10/13 10/13 10/13 10/13 10/18 10/19 10/19 10/20 10/26 10/26 10/26 10/27

Lansing Christian School 5K Heritage Run 5k Run/Walk MSUFCU Dinosaur Dash 5K Andy T’s Pumpkin Trot 10K/5K Danae’s Race Green Space Race Trail 5K Race for Ralya 5K Halloween Hustle 5K SafeCenter 5K Westside YMCA Boo Race Trail 10K/5K Aubrey’s Butterfly 5K CASA Superhero 5K Road to the Broad 5K St. Mary School 5K Origami Haunted 5K St. Mary of Williamston Fall Festival 5k Tim Gordon Quad A 10-Mile

NOVEMBER/DECEMBER Friday Saturday Saturday Sunday Sunday Friday Saturday Thursday Saturday Saturday Saturday Tuesday

11/1 11/2 11/2 11/3 11/10 11/15 11/16 11/28 12/7 12/7 12/14 12/31

Great State Race Meaningful Moments 5K Running with the Waves 5K SOMA DO Monster Dash LEAF Burg Run of the Flags Trail 10K/5K Silver Bells in the City Run Grand Finale 5K/8K Lansing Turkeyman Trot 5K Dashing Through the Snow 5K Old Town Scrooge Scramble 5K Jingle Belle Women’s 5K New Year’s Eve 5K

The Gift of Love Ever wonder if there was a place you could go to feel peace? A place to escape the hustle and horns, constant chatter of cute kids or co-workers, or just a nagging pain. That place is Creative Wellness. Whether the peace you seek is from an old pain you know well or a newly found problem, we have practitioners to help you on your quest. We oﬀer a dozen types of massage, varying techniques in chiropractic care and the age-old art of acupuncture. If classes are what you seek, we have meditation, yoga, tai chi, nia, pilates and more. This Valentine’s Day, give your loved one the gift of peace with a gift certiicate to Creative Wellness. Online gift certiicates available. Open 7 days a week.

Oncology Massage Pregnancy Massage Reflexology Sports Massage

Couples Massage Nia Ni

Massage Chiropractic

Tai Chi Yoga Ashiatsu Meditation Ayurveda

www.creativewellness.net 517-351-9240 | 2045 Abbot Rd, Asher Court | East Lansing, MI 48823

Healthy & Fit • www.healthyandfitmagazine.com

Acupuncture FEBRUARY 2013

Walk, run or ride!

YOU have the power to make an impact in your community.

race for the cure®

Sunday, April 28th • 2 p.m. • State Capitol

ride for the cure®

Saturday, August 3rd • Ann Arbor

best science. boldest community. biggest impact. United in the fight against breast cancer.

www.komenmidmichigan.org or call 517.886.4901

Fitness

Ab workout

Who doesn’t want great abs? by Pat Hagen

t’s time. Time to get back on track and prepare yourself for the arrival of spring and the activities that accompany that time of the year. Whether it’s for fashion ( fitting into a swim suit for the sandy, white beaches of the Caribbean) or for functional performance (balancing on that new stand up paddle board), your abs are ready for some targeted attention. Really, who doesn’t want great abs? Assuming that you remembered that diet is as important as exercise for defined abs, and you’ve cut the simple carbs like sugar and refined flour from your diet, the next step is a quick routine that is easy to fit into your schedule, and one that will recruit as many muscles as possible. Once you have become proficient performing the following exercises on a stable surface (the floor) you can progress to a soft foam roller, which will add the challenge of an unstable surface. Just imagine the additional muscles necessary to keep you on top of this sphere. Add these core exercises to complement your existing strength training routine. Complete the exercises as a circuit, repeating twice. Unlike most muscle strengthening, core exercises can be performed most days of the week. With the combination of clean eating and consistent attention to strengthening your body over the next six to eight weeks, you should prepare yourself to be proud of your lean, mean, abdominal machine!

Overhead Triceps Extension Kneel with roller positioned under knees. Raise dumbbells overhead with arms straight and held in neutral (palms facing inward) position. Bend elbows, and slowly lower dumbbells toward shoulders. Contract abs as you return the dumbbells to starting position.

Heel Taps Lie with roller under spine and knees bent with feet flat on floor and arms down at sides. Gently press lower back into roller (imprint) bringing right knee toward chest. Maintain imprint and slowly lower leg, lightly tapping heel to the floor. Repeat eight to 10 times then switch to left leg.

Oblique Curl Lie with roller under spine and knees bent with feet flat on floor and unclasped hands cradling head. Retract scapula bringing elbows wide to sides. Imprint lower back as you raise head and shoulders and slowly press right elbow toward left knee. Slowly return to starting position. Repeat eight to 10 times alternating sides.

Pat Hagen is owner of Bodies In Motion Personal Training in Okemos and is a Certified Personal Trainer. For information on core strengthening, balance training or general fitness call her at 517.381.8348 or 517.290.6594.

Plank Kneel on floor with elbows or forearms resting on foam roller. Clasp hands to provide a more stable foundation. Press shoulder blades down your back. Curl toes and draw abs in as you push your knees away from your body, keeping your bottom down and in line with shoulders. Hold for 15 seconds. Lower knees to floor. Repeat four to six times. Challenge yourself to eventually hold for 30 – 60 seconds. 24

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FEBRUARY 2013

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Produce of the month: Mushrooms Mushrooms 101

How to prepare and cook:

Because they are grown either underground or on the surface, it’s important to clean them before use. Use as little water as possible as mushrooms absorb moisture and can become tough. Try using a paper towel or slightly damp cloth to thoroughly wipe them to remove the dirt. Do not soak mushrooms unless you are using a dried variety - in which case, let them sit for 1 hour to rejuvenate them. If you are cooking mushrooms whole, choose those uniform in size to help with even cooking. When using in a recipe with salt, add the salt towards the end of cooking to avoid it from drawing too much moisture out of the mushrooms and making them soft.

Mushrooms are the edible fruit parts of a fungus. They are not considered a vegetable because they lack chlorophyll and the ability to make nutrients from the sun (photosynthesize). There are upwards of 38,000 varieties of mushrooms in North America. They are available in Michigan year round.

How to select and store:

Choose firm, evenly colored mushrooms with tightly closed caps—visible gills are indicative of age. Avoid those that are broken or damaged with soft spots. Shiny and slimy skins are signs of spoilage. Store fresh mushrooms partially covered in the refrigerator to keep them from drying out but still allowing some air venting—a brown paper lunch bag is a good option. Most fresh mushrooms should be used within 5-7 days.

Important!

Be sure to thoroughly research mushrooms before picking and eating them. There are many varieties that are poisonous, or called ‘toadstools.’ Do not take any chances if you are unsure.

By Gina Keilen. Recipe courtesy of St. Mary Church 150th Anniversary Cookbook

Try it!

Marinated Mushrooms

What’s in it for you: Mushrooms are a fat free, low sodium food high in riboflavin and niacin. They are rich in phytochemicals, potentially helping reduce the risk of cancers and are a healthy substitution for meats in almost any dish. Mushrooms differ from many forms of produce because they lose little to none of their nutrients when cooked.

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4 pounds whole, fresh mushrooms 1 cup dry red wine 2 cups hot water 1 pound butter or margarine 1 teaspoon dill weed 1 teaspoon Worcestershire sauce 1 teaspoon garlic powder 4 chicken bouillon cubes 4 beef bouillon cubes Combine all ingredients in a crockpot. Cook on low for 12 hours.

FEBRUARY 2013

Diet

Dining on local dishes

It may not be for everyone, but is it for you? by Justin Grinnell

estaurants in greater Lansing are focusing on a menu chocked-full of local ingredients. The Purple Carrot Truck hit the road in May 2011. Owners Nina Santucci and Tony Maiale knew they wanted to start an eatery focused on local foods. The success of their truck, helped open the doors to their restaurant, Red Haven, so their foods could be enjoyed year-round. “There are very few places in the country that are able to compete with the variety of foods Michigan offer,” Santucci said. “Being an agricultural state, it’s crazy to think of how much gets sent out and is not utilized here.” At least 90 percent of their food is locally produced. Their menu is ever-changing, dependent on what is in season as well as being customer-driven. “With such a void for this type of local food, customers are extra appreciative” Santucci said. “They are excited to be part of it and what is served.” Trailer Park’d is another food truck focusing on local ingredients. While this mindset can be more difficult financially, it upholds the core of their business. “We want to support our communities, be sustainable, and prepare foods with integrity,” owner

Rob Lewi, part of the Trailer Park’d culinary team. “We want to support as many local families and farmers as possible.” The success of Trailer Park’d spurred the opening of their restaurant, The Fork in the Road, on Lansing’s west side. Food trucks are not the only place to get local ingredients. Grand Traverse Pie Company (GTPC) is a Michigan-based restaurant priding themselves on getting 95 percent of their purchases, food and paper products alike,

from Michigan. Margaret Alexander, of GTPC, notes it isn’t always easy to accomplish, but it’s been a core value of the business since they opened in 1996. “The cost for local products can be challenging,” Alexander says, “however, we’ve intentionally changed the way we do business to continue to use products focused on Michigan.” GTPC develops their menu based on what’s in season by offering limited-time specials and developing new recipes based on what produce is available at that time.

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Seniors

Physical wellness

INTELLECTUAL

A closer look at the wellness. by Tara Townsend

f the six dimensions of wellness, the physical dimension is perhaps the most easily understood, but involves much more than cardiovascular endurance, strength and flexibility. Physical wellness is multi-faceted and is relative to each person’s abilities and disabilities. It involves developing healthy lifestyle habits and avoiding negative, excessive behavior. For example, some seniors we know live alone in their own homes and do most of the day-to-day maintenance themselves, such as tending the lawn, working in the garden and even shoveling snow. Many exercise several days a week at the local wellness center. Although they are grandmothers and grandfathers in their eighties, they are intent on maintaining their health and wellness. Typical exercise routines include the elliptical, abdominal, rowing and arm machines. Some take strength classes once a week. Others walk on treadmills

PHYSICAL in their homes or park away from store entrances in order to get more walking in. Most avoid fast food and junk food, but they treat SPIRITUAL themselves occasionally to their favorite dessert and healthy snacks. The physical dimension of wellness encourages activities that contribute to personal safety, medical self-care, and the appropriate use of the medical system, which might include fitness, nutrition and weight control, health screenings, disease prevention and lifestyle habits. Even normal, everyday activities contribute to physical wellness – walking, dressing, reaching, folding, lifting, carrying, pouring and stirring for example. Physical wellness also encompasses tasting, hearing, seeing, touching, smelling, doing, feeling and being. What activities are in your physical

SOCIAL PERSONAL WELLNESS EMOTIONAL

VOCATIONAL dimension? Write down your activities and goals to improve and maintain your activity level. Stay tuned for future editions on individual wellness dimensions and personal wellness journeys. Tara Townsend, OTR/L, is Director, Rehabilitation and Wellness at Burcham Hills Retirement Community and Center for Health & Rehabilitation in East Lansing. Reach her at (517) 351-8377.

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FEBRUARY 2013

Fitness

Intermittent fasting

With all diets, just like new exercise, please make sure to consult a physician before starting. IF is something I’ve discovered that works wonders for me. I bring this to the Healthy & Fit Magazine readers so they can become more educated about IF and find out if it is something they could begin to practice. Read more online at healthyandfitmagazine.com -Justin

It may not be for everyone, but is it for you? by Justin Grinnell

he most accurate definition is the simplest one: IF is alternating intervals of not eating ( fasting period) with times where you are allowed to eat ( feeding period). How long each window lasts depends on the method that you choose to use, and there are several ways you can implement IF into your lifestyle. That is the beauty of it, and why it works so well. Each option has its benefits, and the choice really depends on your personal preference and lifestyle. In general, each plan is about 16-36 hours with several stops in between, and each strategy offers it’s own unique benefits. Alternate day fasting With this plan you simply eat every other day. So on Monday, you’d eat within a 12-hour window, say, 8 a.m to 8 p.m. Then you’d fast overnight on Monday, and all day/ overnight on Tuesday. You’d eat again from 8 a.m. to 8 p.m. on Wednesday. And so on. Alternate day fasters are encour-

aged to make good eating choices, but they’re allowed to eat what they want on the non-fasting days. Meal skipping Some IF proponents believe we should behave like our evolutionary ancestors did. As humans evolved to get their food and exercise randomly, so should we. This brand of IF includes eating unprocessed “evolutionary friendly” food (think Paleo-diet type), randomly cycling daily calorie intake, and randomly skipping a breakfast or dinner meal once or twice a week. The rules are very flexible. Eat stop eat On this plan, you fast for a full 24 hours once or twice per week, eating sensibly (higher protein, minimizing processed foods, etc.) the rest of the week. It’s flexible: You can choose whichever 24 hours you want. Want to fast from breakfast to breakfast? That’s cool. Just eat breakfast on Monday, and don’t eat again until breakfast on Tuesday.

Warrior diet On this plan, you fast for 20 hours each day, working out during your fasted state. Then, eat your daily food intake within the 4-hour feeding window. After that 4-hour feeding period, fast again for 20 hours. Generally, most people place their 4-hour feeding window at the end of the day, as it’s more convenient for family dinners and after-work training sessions. However, the 20 hours of fasting and 4 hours of feeding can occur any time during the day. In closing Please don’t think of IF as some fad diet, crazy fasting experiment, or a quick fix to lose weight. Instead, think of it as a way to improve appetite control, a proper way to restrict calories, improve daily production, improve your glucose/sugar metabolism, increase fat oxidation, improve growth hormone production to burn fat, control hunger and eliminate waste fr0m the body. As always, consult with a qualified professional to see if a particular dietary plan is right for you.

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Health

Broken heart syndrome It’s a real medical condition. by Lisa Marie Metzler

ebruary is all about the heart. Valentine’s Day sends our hearts a flutter and American Health Month promotes healthy heart awareness. Little is said about broken hearts though. A relationship gone sour or a love not reciprocated is usually how we perceive a broken heart but it is actually a real medical condition. It feels like a heart attack! Stress cardiomyopathy or “broken heart syndrome” is a condition that got it’s name because a lot of patients suffered from it after the death of a loved one. However, grief doesn’t always trigger it. Intense emotions such as extreme fear, anxiety or a surprise can bring it on. Sometimes it will follow physical stressors to the body such as stroke, seizure, significant bleeding, an asthma attack or emphysema. These factors can cause rapid and severe heart muscle weakness. People who experience broken heart syndrome have similar symptoms that are associated with a heart attack. Chest pain, shortness of breath, congestive heart failure and low blood pressure. These symptoms can begin within minutes or hours after the person has been exposed to the unexpected stress. Though the symptoms are similar there is no way you can tell if it is a heart attack or stress cardiomyopathy so don’t take any chances and seek medical attention at once! What’s going on with my ticker? The good news about broken heart syndrome is that the heart is only temporarily stunned and usually recovers with no permanent damage. Patients generally recover quickly and make a complete recovery and rarely suffer recurrence. On the other hand, a heart attack occurs when there are blockages and blood clots forming in the coronary arteries. If the blood supply is cut off from the blockage for a long enough period of time, permanent and irreversible damage occurs. A stress cardiomyopathy patient has no blockage or permanent damage

to the heart or the heart cells because the heart is merely stunned from the rush of adrenaline and usually will completely recover within a couple of weeks. When you’re admitted to the hospital your symptoms will likely be treated as if you were having a heart attack. Once stress cardiomyopathy is identified the course of action will be to support the heart and make sure it gets stronger and your blood pressure improves. This will probably include diuretics to remove excess fluid from the lungs and vasodilators to open blood vessels. Once the stress hormone levels fall back to normal your heart will regain its previous pumping activity. Your body on stress When your body is exposed to abnormalities of a physical (low blood sugar, dehydration or high body temperature) or intense emotional nature your body responds by producing adrenaline and noradrenaline, which are supposed to help you cope with the stress. For example, if your body senses impending danger it will release large amounts of adrenaline to help you run faster or move a heavy object. In the case of stress cardiomyopathy, the heart muscles is overwhelmed by the massive amounts of adrenaline. Experts are still unsure how specifically the excess adrenaline affects the heart but a couple of theories seem

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to tie in with the symptoms that occur. One, is the adrenaline may cause the arteries to narrow, causing a temporary decrease of blood flow to the heart. Another theory is adrenaline may bind to the heart cells which cause large amounts of calcium to enter the cells and making them temporarily dysfunctional. Women of a certain age Although anyone can experience broken heart syndrome, it usually affects women. According to a study conducted by Dr. Ilan Wittstein, a cardiologist at John Hopkins Medicine, 90 percent of broken heart syndrome patients are middle aged women; most being post-menopausal and over the age of 55. The common thread with women of this age is the decline of estrogen levels as they age. Estrogen improves blood flow to the heart. With the estrogen decline the tissue surrounding the heart is more susceptible to stress hormones. You may wonder if you will experience broken heart syndrome every time there is a particularly stressful episode in your life but not to worry. The John Hopkins study followed patients who encountered broken heart syndrome and though they had other stressful events in their lives none of them developed the syndrome again. For more information on how to keep your heart healthy, visit heart.org. FEBRUARY 2013

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Main Street CALL US TODAY! INSURANCE SERVICES P.O.Box 129 INSURANCE SERVICES Phone: (517) 663-2651 517-663-2651 or Toll Free: 1-800-334-6157 Years in a Row,” according to J.D. Power and Associates! Satisfaction with the Auto Insurance Claims Experience, Three Eaton Rapids, MI 48827 handling our clients insurance needs. CALL US TODAY! INSURANCE SERVICES s Experience, Four Years in a Phone: (517) 663-2651 We want to thank you, and you, and you . . . Years in a Row,” according to J.D. Power and Associates! t Thank you, policyholders, for rating us “Highest APH INSURANCE SERVICE Phone: (517) 663-2651 ryou, and Associates! 125 S. Main Street Years inthe afor Row,” according J.D.Claims Power and Associates! INSURANCE SERVICE Ackley-Peters-Haubert Thank you, rating us “Highest in Customer nsurance.com INSURANCE SERVICES policyholders, for rating us “Highest Promises made. Promises kept .with .(517) .policyholders, Phone: 663-2651 again, and again. Years in aMain Row,” according to to J.D. 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