MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE
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FEBRUARY 2015
IF YOU LIKE TO
RUN READ THIS ISSUE
THE 2015 RACE GUIDE IS HERE AND IT’S PACKED WITH
LOCAL
MARATHONS, HALF MARATHONS 10Ks, 5Ks and MUCH MORE!
THE AREA’S BEST RUNNING GROUPS AND HOW TO JOIN!
MID-MICHIGAN’S TOP EXPERTS AND GURUS GET YOU IN SHAPE!
Jamie Richardson
Her running group is getting people into shape!
ALSO INSIDE:
RUNNER’S SKIN From raw to radiant skin: Here’s the answer
MAKE AN IMPACT
Give back to your community and feel good about it
SLEEP STEALERS
Can’t sleep? It could be what you’re eating
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FEBRUARY
Healthy & Fit Magazine
FEBRUARY 2015 VOLUME 10: NO 11
S.P.A
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Sleep stealers
Can’t sleep? It could be due to what you’re eating.
ludes UNLIMITED ACADEMY SESSIONS 21 8 10 r month plus our All Access membership
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PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER
10 11 12 13 14 17 4
Success!
Kelli McCardel, 32, of Laingsburg, shares his secret on how he dropped 42 pounds.
Running injury free
Why you should hit the weights before you hit the road.
Take on tooth decay
Fluoride can help curb cavities and other problems.
Set goals to succeed
Tips to keep your resolutions rolling.
The 2015 Race Guide
So many great events in our community. Check out the guide!
Can’t get outside to run?
Keep training for the spring with these exercises.
Healthy & Fit • www.healthyandfitmagazine.com
21 23 24 26 27 29
Get the right running mindset
As you age, being positive before a run is a must.
You don’t have to run alone
Running groups can offer support for any level of runner or walker.
How running affects your skin From raw to radiant skin: Here’s the answer.
Screening for prostate cancer
What does elevated PSA mean?
Healthy snacking starts at home Teaching good habits.
Making an impact
Boomers who give back to their community find fulfillment.
FEBRUARY 2015
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A TITLE OF
PUBLISHER PERSPECTIVE BY TIM KISSMAN
tim@healthyandfitmagazine.com
The race list grows and so do we!
P
utting a race guide together is a messy business. Our staff scours the Internet, speaks to several race directors and checks as many lists as possible to compile the list that you can find on pages 14-23 of this issue. This year, we’ve listed more races than ever. Why? Well, there simply are more races than ever. In the nearly 10 years we’ve been publishing this list, we’ve seen an explosion of 5K races, as well as other unique distances, throughout the area. While there’s no survey on why this occurs, I believe it’s because a running event is a great way to draw attention to a cause, it’s a fun time for all levels of participants, and it’s easy to do. Everyone can run or walk, or make it through the course with help. Even kids. We put as much emphasis as possible on local events. Our definition of a local event is simple. If it’s in our circulation area, we want it. We then branched out from there. Normally we have triathlons and duathalons listed in this issue, but because of the large number of smaller races, we’ve decided to hold that list until the March issue, which is our cycling guide. And speaking of the March issue, we have extremely exciting news: we’re growing. Beginning in March, we will offer a new magazine. The Great Lakes Bay Region: Healthy & Fit Magazine will launch, and be distributed around the Central Michigan and Midland area. We’re excited to have new partners and an even further reach. We’ll post this year’s race guide online, and as we explain in the guide, make it easy for race directors to send us their information to be considered for the magazine next year. And for our readers, we design this guide so you can remove the pages from the magazine and keep it as a calendar of events for the upcoming season. We love local races. We want each race to succeed beyond measure for its cause, for its race director’s sanity, and for the general health and fitness of the community. Races employ the same mission statement we use to publish our magazine every month. The difference is that we usually don’t wear the running shorts when we go about our business. Good luck with your running this season. Let us know how you do, on our social media pages. And as always, enjoy the issue!
6
Healthy & Fit • www.healthyandfitmagazine.com
KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854
PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD
Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.
Justin Grinnell B.S., CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer.
Susan Maples, DDS, MSBA
Susan is a dentist in Holt. She is also a speaker, business consultant and author. Reach her at susan@drsusanmaples.com.
SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON
517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
FEBRUARY 2015
The Truth About Back Pain The Truth About Back Pain Life is too short to let pain slow you down Do You Have Any of the
Following Conditions?
Not to mention many of the pain medications available are quite addicting and can have devastating side effects.
Life is too short to let pain slow you down Life isBack too short to let pain slow you down • Lower Pain • Muscle spasm or strains You Have Any •DoBulging lumbar discs theHave Following •ofYou Numbness or soreness Do Any ofConditions? the in your legs • Shooting hip or thigh pain Following Conditions?
• Lower Back Pain
Lower • Muscle backBack and spasm leg pain or canstrains bring life to a •Having Pain Muscle • Bulging lumbar discs •standstill. spasm or strains • Numbness soreness in • Bulging lumbar or discs your legs You might not be able to play golf,inwork, even • Numbness or soreness yourorlegs • theShooting hip or thigh car for a or 30-minute drive. pain It’s almost •sit in Shooting hip thigh pain
impossible for anyone around you to understand Having back and leg leg pain pain can bring life totoa a how youback feel. and You can’t remember the last Having can bring life time standstill. you even had a restful night’s sleep. standstill.
You might not be able to play golf, work, or
You might play golf, work, even sit innot thebecarable fortoa 30-minute drive. or It’seven alsitmost in the car for a 30-minute drive. It’s impossible for anyone around you toalmost unimpossible for anyone around understand derstand how you feel. You you can’ttoremember how you feel. You can’t remember the last time the last time you even had a restful night’s sleep. you even had a restful night’s sleep.
! You've got too many dreams left undone to let back pain slow you down. Too many special moments waiting to be experienced.
!
Life is too short to let pain slow you down.
Pain is your body’s warning sign telling you You've gotistoo many dreams leftnumb undone let something wrong. Sure, you can thetoto pain You’ve gotslow too many dreams left undone let back you down.Soma Too many special ifback youpain take enough Vicodin, or some other pain slow toyou down. Too many special moments be experienced. pain pill. waiting moments waiting to be experienced.
Life is short to let pain your back But if you mask thetoo pain, it can prevent Life is too short to let pain slow you down. from healing – maybe even damage it further.
slow you down.
Pain is your body’s warning sign telling you Pain is your body’sSure, warning signnumb telling something is wrong. you can theyou pain something is wrong. Sure, you can numb the if you take enough Vicodin, Soma or some other painpill. if you take enough Vicodin, Soma or some pain
other pain pill.
But if you mask the pain, it can prevent your back But if you mask the pain, it can prevent your from healing – maybe even damage it further.
back from healing – maybe even damage it further.
Not to mention many of the pain medications available are quite addicting and can have devastating side effects.
Why would we practically give away our services? Because patients tell us too often… “I only wished I had found you sooner”
Thishappens happens we decided Could This Be The Solution This tootoo often,often, we decided to do to do somethingabout about it and beCould This Be The Solution it and runrun thisthis ad. ad. JustJust callcall before Not to To mention many of the pain medicationssomething Your Back Pain? foreWhy March 1, we 2015 here’s whatour you’ll To Your Pain? and can haveMarch 30 would and here’s whatand you’ll get…away available are quiteBack addicting practically give devastating services? Because patients tell us too often… My name isside Dr.effects. Denise Rassel, co-owner of get… consultation aboutyou your health and My name is Dr. Family Denise Chiropractic. Rassel, co-owner of -An“Iin-depth Rassel-Daigneault Dr. Jeanonly wished I had found sooner” -An in-depth about your health whereconsultation we will listen…really listen…to Rassel-Daigneault Family Chiropractic. Dr. JeanGuy Daigneault and I have seen hundreds of well-being anddetails well-being we we willdecided listen…really of yourwhere case. Guy Daigneault andpain I have of the people with back leaveseen the hundreds office pain This happens too often, to do listhe details of your case. people withCould back leave the my office paineyes, free.I -ten…to free. Because I’vepain seen it with own This Be The Solution something about it and run this ad. Just call before A complete neuromuscular skeletal complete neuromuscular andand skeletal exBecause seen with my own eyes, I strongly - AMarch stronglyI've believe... ToitYour Back Pain? 30 and here’s what you’ll get… examination so we can find the problem.. amination so we can find the problem.. believe... -A set of of specialized specialized x-rays x-rays to to determine determine ifif -Afull full set -An in-depth consultation about yourtohealth My name is Dr. Denise Rassel, co-owner ofposture or joint problems are contributing your posture or joint problems are contributing to and Back pain is NOTFamily "just a Chiropractic. part of life" and well-being where we will listen…really listen…to Rassel-Daigneault Dr. Jean-pain ...pain (NOTE: TheseThese would normally cost at cost least Back pain is NOT “just a your ... (NOTE: would normally something you have to live with. the details Guy Daigneault andand I have seen hundreds of$200). part of life” something at least $200).of your case. people with have back pain leave thewith. office pain free. - A complete neuromuscular and skeletal you to live Chiropractic has been around for over a hundred Because I've seen it with my own eyes, I strongly years, and has been used to help everyone from examination so we can find the problem.. believe... tiny babies to the elderly. -A full set of specialized x-rays to determine if Chiropractic has been around for over a hunposture or joint problems are contributing to your pain ishas NOT "just a part of like life" and dredBack years, andstars been used to help everyEven top sports and entertainers… Tiger pain ... (NOTE: These would normally cost at least something you have to live with. one fromEmmitt tiny babies to the elderly. Woods, Smith, Tony Robbins, Joe $200). Montana, Lance Armstrong, Gov. 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These professional athletes have! - A special report that you can take with you Here’s what to some thekind top medical research“Manipulation [chiropractic adjustments], with or A special what reportisthat you can inside take with the money hireofany of doctor they want,-revealing happening youyou to cause ers had to say about chiropractic… without exercise, improved symptoms more thantheirrevealing yet they choose to have a chiropractor on the pain.what is happening inside you to cause medical pain.also provide answers to your questions, team. care did after both 3 and 12 months.”– the - We’ll “Manipulation [chiropractic adjustments], with like… British Medical Journal - We’ll also provide answers to your questions, or without exercise, improved symptoms Here’s what some of the top medical researchers…the best nutritional supplements proven to more than medical care did after both 3 was like…help with joint problems. “Chiropractor’s manipulation of the spine had to say about chiropractic… …the best nutritional supplements proven to help and 12 months. – British more helpful than”any of the Medical following: traction, with! joint …which problems.position, mattress, and pillow Journal massage, biofeedback, acupuncture, injection of youreport should atake good night’s “Manipulation [chiropractic adjustments], with or…which - A special thatuse you can with you position, mattress, andfor pillow you should steroids into the spine and back corsets, and rest. without exercise, improved symptoms more thanuse revealing what is happening inside you to cause for a good night's rest. “Chiropractor’s manipulation ultrasound.” -- Stanley Bigos, MD, Professor of foods thatwhich can help you medical carewas didmore afterhelpful both 3 and 12 months.”–…the thefoods pain.that…the can help you and ones can of the spine Orthopedic Surgery and which ones can make you British Medical Journal make you worse. than any of the following: - We’ll alsoworse. provide answers to your questions, …how to exercise the right way so you aren’t traction, biofeedThis means massage, in just a matter of weeks you could be like… …how making your pain worse.to exercise the right way “Chiropractor’s manipulation of the back, injection of your back onacupuncture, the golf course, enjoying lovespine life, orwas …the best so nutritional supplements provenpain to help you aren’t making your more helpful of the steroids into than the any spine andfollowing: traction, with jointworse. traveling again. problems. massage, biofeedback, acupuncture, injection of back corsets, and ultrasound.” -…which position, mattress, and pillow you should Don’t Let your Back Pain Get Worse steroids into spine and back Stanley MD, Professor of Tocorsets, The SingleBigos, Mostthe Important Solution Your and use for a good night's rest. ultrasound.” -- Stanley Bigos, MD, Professor of Orthopedic Back Pain Surgery foods that can help and which ones can Don’t Let Your Back Pain Call…the anytime between 9am andyou 6pm Monday Orthopedic Surgery makeFriday. you worse. through Tell the receptionist you’d like to Get Worse This means in just a matter of weeks you could …how theEvaluation right way so you aren’t in forto theexercise Back Pain before It’s time for find out if chiropractic willcould be become This means in to just acourse, matter of weeks your you be back onyou the golf enjoying love your pain worse. 1, 2015 your sciatic and back pain solution. Callmaking anytime between 9 a.m. and 6 p.m. Monlife, or traveling again. back on the golf course, enjoyingUntil yourMarch love life, orMarch st, $49 will get you all the services we normally 31traveling day through Friday. Tell the receptionist you’d again. charge new patients $260 for! to come in for the Back Pain Evaluation The Single Most Important like Don’t Let your Back Pain Get Worse The Single Most Important To Your before March 1, 2015. Our office is called Solution To Your Solution Back Pain Rassel-Daigneault Family Chiropractic and you Back Pain canCall findanytime us across from9am FRANDOR next to between and 6pm Monday It’s time for you to find out if chiropractic will Wendy’s 537 N. Lansing,you’d or for throughatFriday. TellClippert, the receptionist like to be your sciatic and back pain solution. Until convenience at our Okemos location at come in for the Back Pain Evaluation before It’s time for you to find out if chiropractic will be your March 1, 2015 $49 will get you all the services 4650 Dobie Rd. March 1, 2015 your sciatic and back pain solution. Until March westnormally charge new patients $260 for! 31 , $49 will get you all the services we normally charge new patients $260 for! Why would we practically give away our ser-
vices? Because patients tell us too often… “I only wished I had found you sooner”
Phone: (517) 336-8880 Sincerely, Dr. Denise Rassel & Dr. Jean-Guy Daigneault
Fit bits
by Lisa Marie Metzler
BEE energized! Bee pollen contains nearly all the nutrients necessary to humans, including protein. In fact, bee pollen is 40% protein. In addition to protein, it also has B vitamins, antioxidants, amino acids and folic acid. Instead of reaching for a sugary energy drink, try this natural energy booster. A spoonful at breakfast with fruit and yogurt, or fruit smoothies is a good combo, as fruit reinforces the activity of the pollen. A word of caution: if you are pregnant or breast feeding do not use bee pollen. If you have pollen allergies, check with your doctor first before using it.
Noisy knees Trippin’ out on the treadmill If you really want to get the most out of your treadmill time, keep these guidelines in mind: • Leave your phone in your gym bag. Texting and tweeting on the treadmill is distracting and you could wind up sliding off the track. • Hands off the rails while doing inclines. It’s not good for your back and will not help you get any stronger. If you feel the need to hold on, you’re probably going too fast. Slow down, get acclimated to the pace and try no-hands again. • Step back from the display console. It causes you to shorten your stride and run with an unnatural posture, all of which means you aren’t running as efficiently as you could be. Inch back and give yourself some more room.
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Healthy & Fit • www.healthyandfitmagazine.com
The fancy term for this is crepitus. Don’t worry, it’s quite common. It could merely be bubbles of gas popping in your joints or cartilage in your knees losing its smoothness, which causes the bones and tissue to rub together noisily when you bend your knees. What to look out for - pain, swelling and locking of the knees. If you experience that, you could have a meniscus tear. If there’s some crunching and grinding and pain when you perform a squat, it could be arthritis. Some treatments to consider for the aches and pains include glucosamine, especially in combination with chondroitin. Fish oil, which is rich in omega-3 fatty acids and other nutrients may help. Tart cherry juice concentrate has been significantly proven to lessen the pain as well.
On the cover Jamie Ebright Richardson Jamie Ebright Richardson, 38, of Ithaca, spends her time as an insurance agent and fitness instructor, teaching kickboxing and other cardio classes, as well as some one-on-one training. “I have been doing kickboxing as my main cardio workout for more than 10 years,” she said. “I love motivating and encouraging others to not only be fit but also to enjoy what they are doing for their workouts. You shouldn’t hate going to the gym. That’s what I love about kickboxing, there is always something new to try.” Nearly 10 years ago, Jamie, and her husband, Brian, and daughter, Kyle, 11, learned that she needed a pacemaker due to health issues. As a result, she started running and becoming healthier. “I will complete my first 25K race this May,” she said. “Not only does my husband work out, but my daughter gets involved as well. I love that fitness has become such a family affair. We do things together and sometimes on our own, but most importantly, I love that we have all become healthier and continue that path every day.” FEBRUARY 2015
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Success! Kelli McCardel
Stress, a poor diet and way too much inactivity finally pushed Kelli McCardel, 32, of Laingsburg, to make a life changing decision. His doctor told him that if he continued with his bad habits, he would die an early death. More than 42 pounds have melted off McCardel’s frame and he’s found a new passion for fitness and eating healthy — with some fun days of moderation mixed in. Here’s his story: What made you decide to live a healthy lifestyle? I really gained weight
during my 20s working long hours, and relieving stress with eating and drinking. I rarely exercised. Exhausted, as my work load increased while my energy levels dropped, I ended up at the doctor’s office, where I was forced into easy tests with terrible results. My doctor said “I need to warn you, if you keep living this playboy life, you’re going to die an early death.” So I knew it was time to make a change.
Kelli McCardel
Now!
Before: 249 lbs After: 207 lbs Height: 5’11”
What did you do? I mustered up the
courage to call Justin Grinnell at State of Fitness and schedule private training. I explained that I learn best one on one, and as a seasoned personal trainer he knows everyone is a little different. I needed someone to hold me accountable for my attendance and push me when it was easier to give up.
! ore Bef
What kind of challenges did you face during this time? Eating healthy and
working out was something I really enjoyed so it was easy to do, yet finding the time to work out, purchase food, prepare, and cook was challenging. Four months into my journey I injured myself on a ski trip, tearing my rotator cuff. I’m fully recovered, yet sore from time to time.
How did you overcome the challenges?
I trusted Justin and listened to his advice. I kept the promises I made to myself and made it into the gym on a consistent basis no matter what I had going on. When I was asked how I treated my body over the weekend, I asked if he wanted me to lie or tell the truth. I had to be honest with myself and always get back on track.
How is your diet compared to what it was? I eat at home a lot. I cook meats, vegetables, potatoes, and drink a lot of water. It’s hard to eat well when going out to dinner, as everything 10
looks so tasty. During the week I try to refrain from desserts, drinks, and junk food. Typically, on the weekends, I eat some of my favorite old junk foods. Sundays I tend to fast to clean out my system drinking lots of water and fighting the urge to keep eating unhealthy.
being active and have the energy to get outside and play. I think there may be a Tough Mudder in my future, which I hear is fairly challenging. What’s the point of being in great shape if we don’t challenge ourselves from time to time?
Future goals? I would like to continue
Commit to yourself. You’re worth it.
What advice do you have for others?
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 2015
Running
Running the right way: Injury free Strengthen up! by Jason McCammon
L
ong distance running can be a very fun, rewarding and simple way to get exercise with little investment. The key is to go about the sport the right way. Each time you plant your foot, you send impact forces throughout your body, but especially through your feet, knees, hips and lower back, that can be upwards of three times your body weight! If you weighed 150 lbs, would you agree to pick up 450 lbs with little or no training before hand? Not likely, unless you want to be severely injured. Yet, many folks go from little to no exercise right onto the road, pounding the pavement. If you start running without the strength base required to properly absorb all those impact forces, you are setting yourself up for injury. Even the elite runners we see are usually battling one injury after another, simply because they started running with no strength base and often times did not cross-train while running, with resistance training. Keep this motto in mind for any endeavor: you cannot shoot a cannon ball out of a canoe! Think about it, the canoe is on a very unstable surface while the cannon produces huge forces. The blast would mostly destroy the canoe while the cannon ball drops into the water after just a few feet. The human body is meant to run, no doubt. Just remember that our great, great ancestors just did not run in straight lines. They climbed, jumped, used balance and agility to manage their environment. Their cross-training was built in. To prove how amazing these early humans were, anthropologists found some eye-opening evidence. They found fossilized footprints in sand, from thousands of years ago. The scientists estimate the person was moving at speeds that could nearly qualify him for the 100 meter dash at the Olympic games! This means world-class speed. Crazy, huh.? And he was not wearing any shoes! Imagine how well conditioned this athlete had to be – but all without fancy shoes, equipment or supplements. Please do yourself a favor and get your gait analyzed, get fitted to the right footwear, and last, but not least, consider a proper evaluation by a fitness professional with some prescribed resistance training to save you lots of wear, tear and pain.
Jason McCammon, B.S., NFPT-CPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com
FEBRUARY 2015
www.healthyandfitmagazine.com • Healthy & Fit
11
Teeth
Take on tooth decay
Fluoride can help curb cavities and other problems. by Dr. Susan Maples
C
hildren’s Dental Health Month is a good time to remind parents that tooth decay is still the number one childhood disease among all races and socioeconomic classes—and it’s 100% preventable! It can be painful, infecting, and if left untreated even life-threatening. Did you know that in the U.S., children lose 51 million school hours per year due to dental disease? Why? Our sugar consumption is out of control and our food and beverage supply has moved the needle to “high” on the acid scale. One critical aspect of cavity protection is fluoride, but few understand the difference between consumption ( from tap water or supplements) and application (treatments and pastes). Fluoride salt (sodium fluoride) added to our drinking water is in such a low
12
Did you know that in the U.S., children lose 51 million school hours per year due to dental disease? concentration (about 1 ppm) as regulated by the EPA and monitored by the Safe Drinking Water Act, that it strengthens teeth without any proven potential for negative health effects. How much is enough? And how much is too much? If you have well water you can have it analyzed by your county health department. Fluoride is a naturally occurring substance and is sometimes present in
Healthy & Fit • www.healthyandfitmagazine.com
well water. Take the sample from your kitchen sink where most of your cooking/drinking water comes from. Share the results with your dentist to help with the calculation and prescription for your child. On average about .1 mg a day is prescribed for kids who have no fluoride in the water at home or at school. Fluoride applied to the tooth surface is absorbed into the enamel pores (called tubules) to provide a fluoride-rich layer of outer protection. Surface fluoride needs to be continually replenished which is why it is also added to all American Dental Association approved toothpastes and rinses. Dental literature keeps flipping the coin on which is most beneficial, intrinsic (internal fluoride) or topical. The truth is both are necessary in this fight for prevention, but there is more to the story on the cause and prevention of tooth decay.
FEBRUARY 2015
Mind
Set goals to succeed
Tips to keep your resolutions rolling. by Cynthia Logan
W
hen you set goals, and put them in writing, you are more likely to meet those goals. Make sure to break them up into steps so that you don’t get overwhelmed and put time-lines on each one. For instance, if you want to write a book your goals could look like this: 1. Six weeks from today complete an outline (this can always be modified later; it doesn’t have to be final). 2. Read an article about writing each day to gain ideas and inspiration. (Articles can be found on the internet for free or you could purchase a book on a topic of your choice. There are articles on outlines too!) 3. In one month’s time have a rough draft of chapter one. (And so on with chapters each month.) 4. Join a writer’s group, in person or
on-line or get a writing partner to provide positive support. I suggest you keep your list to eight items or less no matter what your goals are. More could become overwhelming and is a sure element for failure. Read your list daily and check off steps as you do them. Celebrate each time you do, this will motivate you to push on. Also: • Take time each day to visualize your life after you have made your goals. • Show gratitude and appreciation for anything that has led to you taking steps to meet your goals (this could be other people or situations) • Put up notes to inspire you throughout the day • Post pictures that can help you reach your vision. (For example: this might be clothing you want, if your goal is losing weight.)
• Find a support person that you can talk to for positive reinforcement, don’t try to go it alone. There are support groups online for almost everything these days. A good site that I found on the internet to support my writing and holistic health lifestyle is meetup.com. You just search by location and interest and then take the steps to join a meetup group. A lot of them cost you nothing or some leaders ask for a small fee to pay for a room or the cost of running a meetup group. You can belong to as many groups as you want. Lastly—cut out this article so you can refer to it time and time again! Cynthia Logan Anthony, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.
Join us for the Greater Lansing Golf Expo March 21st & 22nd, 2015 at The Summit Sports & Ice Complex just south of Lansing!
Visit: www.MiGolfExpo.com or call 517-319-1000 for more information FEBRUARY 2015
www.healthyandfitmagazine.com • Healthy & Fit
13
2015 HEALTHY & FIT MAGAZINE RACE GUIDE
Introducing the 2015 race guide There are more events than we’ve ever seen!
T
his month’s special edition features more local races and running events than ever before. Why? There simply are more races. Everyone is getting into the race craze and we love it! Healthy & Fit Magazine will celebrate 10 years of publishing in April. Over those 10 years, we’ve seen a lot of races come and go. And we’ve seen events grow from a few dozen participants to over 1,000 runners. It’s exciting! Each year we comb through the Internet, reach out to our many contacts, and speak to several race directors to compile this list. We talk to local businesses, many of them supporters of specific races and/or various causes, to make sure we’ve covered as many of the events as possible. And always, we thank those businesses for supporting the races, as well
as our publication. The race community is a big family: We want to help promote the local events, and want to 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 desks that have our race guide hanging on the wall. We hope to take that one step further this year. We’re excited to announce that 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
Run our races! “Our mission is to support youth running in Michigan.”
from them as the year progresses. With the online version of the guide, race directors will have the opportunity to post information about their event making it available through our website, and next year, be considered for the yearly guide in the magazine. Our guide is organized by the distance of the race, with a longer distance event section, and then a 5K and shorter section. So many races now have different route distances 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 are 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.
Bunny Hop 5k Sunday, March 29, 2015 @ 9 a.m. Heritage Park on Farmington Rd. FIVE-0 5K Sunday April 19, 2015 @ 10 a.m. Sharp Park in Delta Township Twilight 5k Wednesday, June 17, 2015 @ 7 p.m. Lansing River Trail near Impression 5 Museum Farmington Founders Festival 4 Mile Run Saturday, July 18, 2015 @ 9 a.m. Shiawassee Park Run for Fame 5k and 10k Run/Walk Sunday, July 26, 2015 @ 9 a.m. Lansing Center Run Like The Wind 5k and 10k Saturday, September 5, 2015 @ 9:30 a.m. Nankin Mills Picnic area, Westland, MI Lansing Turkey Trot 5k Thursday, November 26, 2015 @ 9 a.m. Lansing Community College
FOR MORE INFORMATION AND TO REGISTER ONLINE AT RUNNINGFOUNDATION.COM
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Healthy & Fit • www.healthyandfitmagazine.com
FEBRUARY 2015
2015 HEALTHY & FIT MAGAZINE RACE GUIDE MARATHON/HALF MARATHON/LONG DISTANCE RACES with 5Ks DATE
NAME
LOCATION
EVENT
MORE INFORMATION
2/1 2/15 3/1 3/1 3/15 3/22 3/29 3/29 4/18 4/19
Groundhog Marathon/Half Marathon The IceCube - Half/10K/5K Portage Winterblast Fight for Air Climb The Blarney Stone The MudDogs Ann Arbor Marathon Rock CF Rivers Half Marathon Martian Invasion of Races Gazelle Girl Half Marathon & 5K
Grand Rapids Mt. Pleasant Portage Detroit Potterville Mt. Pleasant Ann Arbor Grosse lle Dearborn Grand Rapids
Marathon, Half Half, 10K, 5K Half, 5K Vertical Stair Climb Half, 10K, 5K Half, 10K, 5K Marathon, Half, 10K, 5K Half, 5K, Relay Marathon, Half, 10K, 5K Half, 5K
groundhogmarathon.com michhalfseries@yahoo.com portagewinterblast.wordpress.com lung.org/pledge-events pvilleraceseries.com michhalfseries@yahoo.com theannarbormarathon.com outruncf.com martianmarathon.com gazellegirlhalfmarathon.com
4/20 4/25 4/25 4/25 4/25 4/26
Boston Marathon Hurt the Dirt Let’s Move Festival of Races Rivertown Races Trail Marathon Tri to Finish - Go the Extra Mile
Boston Rockford Mount Clemens Walker Pinckney Saginaw
Marathon Marathon, Half, Quarter Marathon, Half, 5K, 1 Mile Half, 5K Marathon, Half, 50K Half, 5K, 1 Mile
baa.org hurtthedirt.com letsmovefestival.com rivertownraces.com trailmarathon.com covenanthealthcare.com
Sunday, June 7
Dansville Aggie Duathlon & 5K 5/2 5/3 5/9 5/9 5/9 5/16 5/17 5/17 5/17 5/17 5/23 5/24 5/29 5/30 5/31 6/6 6/13 6/20 6/27 6/27 7/4 7/4 7/11 7/18 8/1 8/7 8/9 8/15 8/15 8/16
Novi Half Marathon Novi Kalamazoo Marathon - Borgess Run Kalamazoo Fifth Third River Bank Run Grand Rapids Take a Breath for PH/Get Moving for MS DeWitt Hope Starts Here Challenge Marquette Wheatlake Festival of Races Big Rapids Back to the Beach Stony Creek Great Lakes Bay Marathons Midland Michigan Shores Mini & 5K New Buffalo TC Trail Running Festival Traverse City Bayshore Marathon, Half & 10K Traverse City North Mitten Half & 10K Thompsonville Yankee Springs Trail Run Middleville Hawk Island Triathlon Lansing Dexter-Ann Arbor Run Dexter YMCA Curwood Festival Run Owosso Whitefish Point Marathon Paradise Higgins Lake Sunrise Run Higgins Lake Charlevoix Marathon Charlevoix Mercy Health Seaway Run Muskegon Hungry Duck Run Brighton Duo at the Ledge Grand Ledge iZoom Half Marathon Grand Rapids Canal Run Hancock-UP The Legend Half Marathon Sleepy Hollow Fred Meijer White Pine Trail Relay Comstock Park Lake Lansing Team Marathon Haslett Old Fart’s Festival of Races Lowell Running Between the Vines Jackson Michigan Wine Half Marathon & 5K Baroda
FEBRUARY 2015
Choose from either our beginner sprint duathlon event, a 5k Run/ 10 mile Bike/5k Run distance event, or just run the Certified 5K. If you’ve thought of trying a Triathlon, but don’t like to swim, doing the Aggie Du may just be for you. Supporting Dansville Cross Country. Visit www.runningfoundation.com
Half, 10K, 5K Marathon 25K, 10K, 5K Half, 10K, 5K Half, 10K, 5K, Duathlon Half, 5K Half, 10K, 5K Marathon, Half, Relay Mini, 5K 50K, 25K, 10K, Relay Marathon, Half, 10K Half, 10K Marathon, Half, 10K Triathlon Half, 10K, 5K Half, 10K, 5K Marathon Half, 10K, 5K Marathon Half, 15K, 5K Half, 5K Half, 5K Half, Half Relay Half, 10M, 5 Mile Half, 5 Mile 200/100 Mile Relay Marathon Marathon, Half, 5K Half, 5K Half, 5K
novihalfmarathon.com borgessrun.com/kalamazoo-marathon 53riverbankrun.com dewittracephms.com hopestartshere.org spectrumhealth.org/wheatlake-races backtothebeachraces.com greatlakesbaymarathons.com runmichigan.com endurancerevolution.com bayshoremarathon.org crystalmountain.com/events switchbackendurance.com southlansing.org www.dxa2.com runsignup.com/Race/MI/Owosso whitefishpointmarathon.org roscommonrotary.com charlevoixmarathon.com seawayrun.com hungryduckrun.com runningfoundation.com izoomfit.com hancockcanalrun.com runlegend.com fredmeijerwhitepinetrail/200.com playmakers.com fallsburghalf.8k.com runvines.com michiganwinetrailhalf.com
www.healthyandfitmagazine.com • Healthy & Fit
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2015 HEALTHY & FIT MAGAZINE RACE GUIDE MARATHON/HALF MARATHON/LONG DISTANCE RACES DATE
NAME
LOCATION
EVENT
MORE INFORMATION
8/21 8/22 8/30 9/5 9/7 9/12 9/12 9/19 9/20 9/26 10/3 10/10 10/11 10/11 10/17 10/24 11/7
HealthPlus Crim Festival of Races North Country Run South Beach Half Marathon Marquette Marathon Run for CHUM Run for Your Heart Run Woodstock Capital City River Run Women Run the D The Hungerford Trail Races Sleeping Bear Marathon Sandhill Crane Half Marathon, 10K, 5K Portland St. Patrick Fall Festival Bank of America Chicago Marathon Detroit Free Press/Talmer Bank Marathon Hallowed Half Marathon & Frightening 5K Woldumar Run-A-Munk
Flint Wellston South Haven Marquette Dansville Saginaw Pinckney Lansing Belle Isle Big Rapids Empire Vandalia Portland Chicago Detroit Leslie Lansing
10 Mile, 8K, 5K 50 Miles, Marathon, Half Half, 10K, 5K Marathon, Half Half, 5K 13.1M, 10K, 5K, 1M 50M, Full, Half, 1M, 5M Marathon, Half-Relay, 5K Half, 5K Marathon, Half & 50 Mile Ultra Marathon, Half & 5K Half, 10K, 5K Half, 5K Marathon Marathon, Half, 5K, Relay 5K, Half Half, 10K, 5K
crim.org/races-events/crim northcountryrun.com 3disciplines.com runsignup.com runningfoundation.com runforyourheart.org runwoodstock.com playmakers.com womenrunthed.com hungerfordgames.com enduranceevolution.com cairnstoneadventuretours.com runningfoundation.com chicagomarathon.com freepmarathon.com runningintheusa.com woldumar.org
Friday, May 1
Mason State Bank 5K
This is a very popular early season, Friday night race in Mason. Features shorter distances, including a sprint for kids. Proceeds from this race benefit Mason Schools. Great course with a small, steep finish. Great race!
5K AND SHORTER RACES DATE
NAME
LOCATION
EVENT
MORE INFORMATION
Super Bowl 5K Tutu Run Super 5K Heart & Soles 5K Cupids Undie Run Heart Throb 5K Howell Dragon Run
Okemos Spring Valley Park Novi Alma Detroit East Lansing Howell
5K 2.2 Miles 5K 5K 1 Mile 5K 5K, 1 Mile
runsuperbowl.com m.runnersworld.com m.runnersworld.com heartandsoles5k.com cupidsundierun.com/city/detroit msutriathlon.com facebook.com/HowellDragonRun
Tog e’ Go Bog e’ Steps to Freedom Shamrocks & Shenanigans Reuban Race Run for the Gold Run 3.14 Pi Lucky Feet 5K
Ovid Lansing Ann Arbor Marshall Pinckney Dexter East Lansing Okemos East Lansing Brighton East Grand Rapids Spring Arbor Grand Rapids East Lansing
5K 5K 5K 5K 5K 3.14 Mile 5K 5K, 10K 5K 4K, 8K 5K 5K 5K 5K
runningfoundation.com runmichigan.com runshamrocks.com signmeup.com/97819 runningfoundation.com epicraces.com nkfm.org/events rmhmm.org/runforthehouse runningfoundation.com nofrillsallthrillsrace.com spectrumhealth.org playmakers.com dashdowndivisioin.com irondogfund.org/events.php
FEBRUARY 2/1 2/1 2/1 2/7 2/14 2/14 2/21
MARCH 3/7 3/7 3/8 3/14 3/14 3/14 3/15 3/21 3/21 3/21 3/21 3/21 3/28 3/28
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Ronald McDonald House Run for the House
MSU Tower Guard Shamrock 5K All Frills, All Thrills Trail Run Spectrum Health Irish Jig Warner 5K Pajama Dash 5K Irondog 5K
Healthy & Fit • www.healthyandfitmagazine.com
FEBRUARY 2015
2015 HEALTHY & FIT MAGAZINE RACE GUIDE
Can’t get outside to run?
Keep training for the spring with these exercises. by Justin Grinnell
W
hen it comes to cardiovascular exercise, most of us think of running (either outside or on a treadmill), riding a bike at a steady pace, or hitting the Elliptical machine. While these will produce results, there are many other fantastic ways to improve your cardiovascular system. Here are four alternative ways to do cardio that produce great results.
mean by moderate intensity is that you are moving at a pace where you will be increasing your heart rate significantly, breaking a good sweat, and maybe be able to talk to your friend rowing or running next to you. You can use many modalities, such as running, biking, swimming, and stair climbing. This kind of cardio helps you recover faster between workouts, between sets of high intensity exercise, and even reps.
Interval training: Airdyne Bike
Moderate intensity cardio: Concept 2 Rower To optimally improve your overall aerobic base, you also need some moderate intensity cardio. What I
FEBRUARY 2015
Loaded carry cardio: The sled A few months ago I wrote an article for Healthy & Fit Magazine on loaded carries. In that article, I explained how beneficial carrying weight in different fashions could be for your work capacity, core strength, and many other physical attributes. While those can produce some great cardiovascular benefits, the sled is a whole new ballgame. Pushing a sled with little to heavy weight can be very taxing on the cardiovascular system. You simply load
Doing more work in less time, at a high intensity has been shown to produce some amazing improvements in fat loss and increased conditioning. My favorite way to perform interval training is the Airdyne bike. It takes
minimal technique, and has minimal impact on the joints and maximum impact on the metabolic system. If you are an injured runner, this is a great alternative. The Workout: Perform six to 12 rounds of 30 seconds hard, and then rest 30 seconds easy and repeat.
minimal impact on the joints. This is another great alternative for injured runners and cyclists, and as a crosstraining tool. You also can do this with minimal space, one bell, and anywhere. The Workout: Start by swinging the bell for 20 seconds and then resting for 40 seconds for five rounds. Increase rounds until you reach 15 rounds.
The Concept 2 Rower is a great cardiovascular tool that is easier on the body than jogging, and works the upper and lower body muscles simultaneously. The Workout: Start out by performing a 2,000 meter row. Work up to 5,000 meters by adding 200-500 meters each workout, depending on your fitness level. Keep your heart rate up, but if you can’t speak a sentence here and there, you are going a little too hard. Power output cardio: Kettlebell swing Not all cardiovascular training has to be done with a cardio piece of equipment, running, biking, or swimming. The kettlebell swing is your all-in-one power producing, hip and core strengthening, fat loss and cardio output exercise. Studies have shown that the kettlebell swing can be just as affective at improving your VO2 max as running. The extra benefit: it has
the weight on the sled and push. Keep the body tight and keep good posture. A certain level of strength is also needed to do this correctly, making it even more demanding. The Workout: Start with a load that you can push continuously without slowing down for 20-30 yards. Start with five sets while resting one minute between sets. Once you start to get better conditioned, add weight and sets.
www.healthyandfitmagazine.com • Healthy & Fit
17
2015 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACES DATE
NAME
LOCATION
EVENT
MORE INFORMATION
3/28 3/29
Passion for Life 5K & 5 Mile Bunny Hop
Walled Lake Farmington
5K, 5 Mile 5K
passion-for-life.org runningfoundation.com
Color Me Rad - Lansing Stomp Out MS 5K Healthy Hustle 5K MSUFCU Race for the Place Breaking Barriers 5K Hoofin’ it for Horses 5K
Lansing Mt. Pleasant East Lansing East Lansing East Lansing Lansing
5K 5K 5K 5K, 1 Mile 5K 5K
colormerad.com/event m.runnersworld.com runningfoundation.com safeplace.msu.edu playmakers.com playmakers.com
APRIL 4/11 4/11 4/11 4/12 4/12 4/12
Saturday, June 27
Max’s Race 4/18 4/18 4/19 4/25 4/25 4/25 4/25 4/25 4/25 4/26
Now in its 10th year, Max’s Race remains one of the most popular races in June. Held at the MSU Auditorium, this race benefits the Maxwell Matthews Foundation: Creating hope for kids and their families. Check out maxsrace.com.
Wake the Bear Ortho Rehab Downtown Run Five-O 5K Run Like a Wildebeast Shepherd Maple Syrup Festival 5K, 10K Maple Syrup 5K Run/Walk Superhero 5K Run, Walk or Fly! Columbia Community Fitness Center 5K Steps for Courage Komen Mid-Michigan Race for the Cure
Flushing Jackson Lansing Flushing Shepherd Vermontville St. Johns Brooklyn Owosso Lansing
5K, 10K 8K, 5K 5K 10K, 5K 10K, 5K 5K 5K 5K 5K 5K
wakethebear.org www.orthopaedicrehab.com runningfoundation.com runlikeawildebeest@aol.com runmsf.com runningfoundation.com clintoncountycasa.org runningfoundation.com runningfoundation.com komenmidmichigan.org
Mason State Bank 5K Hike for Hannah’s House Cure SMA 5K St. Gerard Faith Goes the Distance 5K St. Joe Comet Crusade FSCA 5K
Mason Lansing Lansing Lansing St. Johns Jackson
5K, 1 Mile, Dash 5K 5K 5K 5K, 1K 5K
runningintheusa.com hannahshouselansing.org runsignup.com stgerard.org runningfoundation.com runjackson.org
MAY 5/1 5/2 5/2 5/2 5/2 5/2
Sunday, June 7
Dansville Aggie Duathlon & 5K 5/9 5/9 5/16 5/16 5/16 5/16 5/16 5/17 5/17 5/23 5/24 5/25
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Child Advocacy Superhero 5K Run for the Ages Miles for Smiles Choir Run Awesome Run ASM 5K for Autism Acceptance St. Peter Country Run Girls on the Run - Mid Mich Woods & Water 5K Capital Memorial 5K Run Fallen Heroes Run Hubbardston Memorial Day 5K
Healthy & Fit • www.healthyandfitmagazine.com
Alma Lansing Lansing East Lansing Springport Lansing St. Johns East Lansing Lansing Lansing Lansing Hubbardston
Choose from either our beginner sprint duathlon event, a 5K Run/ 10 mile Bike/5K Run distance event, or just run the Certified 5K. If you’ve thought of trying a Triathlon, but don’t like to swim, doing the Aggie Du may just be for you. Supporting Dansville Cross Country. Visit www.runningfoundation.com
5K 5K 5K 5K 5K, 10K 5K 5K, 10K, 1 Mile 5K 5K 5K 5K 5K
playmakers.com tcoa.org cacsheadstart.org playmakers.com michiganrunningfoundation.com runningintheusa.com runningfoundation.com gotrmidmichigan.org eatoncounty.org playmakers.com runningfoundation.com runningintheusa.com
FEBRUARY 2015
2015 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACES DATE
NAME
LOCATION
EVENT
MORE INFORMATION
5/25 5/25 5/25 5/30 5/30 5/30 5/30 5/30 5/30
Pinckney Memorial Day 5K Webberville Memorial Day Run Big Foot Challenge The Hard Cider Run: Lansing Summer Shuffle Miles for Mia 5K Run 2 Read The Arc Stroll, Roll & 5K Run Sparrow Michigan Mile
Pinckney Webberville Dansville St. Johns Battle Creek Brighton Stony Creek Metro Midland Lansing
5K 5K, 10K 5K, 8K 5K 5K 10K, 5K 10K, 5K 5K Sprint
playmakers.com runningintheusa.com dansvilleathleticboosters.com ujcidermill.com summershuffle.com milesformia.org r2read.com thearcofmidland.org sparrow.org
South Church Family Fitness 5K Ally Brunk Memorial Run Flirt With Dirt DeWitt YMCA Summer Fun & Run Dansville 5K & Aggie Duathlon Compassion 5K Celebrate Downtown Okemos Kona Run Pewamo St. Joseph Run Twilight Run Rose Run Capitol 5K Red Cedar Run Josh Spalsbury Memorial Comet Chase The Race to Oz Run for a Cure Young Life Lansing Max’s Race Fowlerville Firecracker 5K Run St. Patrick Summerfest 5K
Lansing Potterville Novi DeWitt Dansville Holt Okemos Northville Pewamo Lansing Jackson Lansing Williamston Grand Ledge Ionia Lansing Lansing East Lansing Fowlerville Portland
5K 5K 5K, 10K 5K 5K, Duathlon 5K 5K 10 Mile, 10K, 5K 5K, 2 Mile 5K 5K 5K 5K 5K, 1 Mile 5K 5K, Mile 5K 5K 5K, 1K 5K
playmakers.com runningfoundation.com runflirt.com runningfoundation.com runningfoundation.com runningfoundation.com playmakers.com konarunningcompany.com pewamo5K.tripold.com runningfoundation.com runjackson.org/rose-run playmakers.com runningintheusa.com playmakers.com playmakers.com leaguelineup.com runningfoundation.com maxsrace.com fowlervillefireworks.com stpatssummerfest.com
JUNE 6/5 6/6 6/6 6/7 6/7 6/12 6/13 6/13 6/13 6/17 6/18 6/19 6/20 6/20 6/20 6/24 6/25 6/27 6/27 6/27
Saturday, July 4 SATURDAY JULY 4, 2015 1/2 Marathon 6:00am/5k Run/Walk 8:30am FREE Kids Fun Run 9:15am
Duo at the Ledge
This race, held in Grand Ledge, features a 1/2 marathon course that is flat with some rolling hills and a mix of surfaces from city streets, country roads and dirt roads. The 5K is a flat city course. The race benefits the Leukemia & Lymphoma Society and The Connie Starr Benefit Fund through Dart Bank.
ALL PROCEEDS GO TO THE LEUKEMIA & LYMPHOMA SOCIETY
JULY
THE OFFICER CONNIE STARR BENEFIT FUND and PLAYMAKERS FITNESS FOUNDATION
Mail in entry form or register at Playmakers or go online at http://runningfoundation.com/Duo_at_The_Ledge.html Packet pickup is Friday July 3, 3-8pm at Playmakers or Saturday July 4, at St. Michael School gym starting at 5 am. For information call Steve Kreft 517-627-2735 or e-mail s.kreft@comcast.net The races will start and finish at St. Michael School 325 Edwards St. Grand Ledge The 1/2 marathon is mostly flat with some rolling hills and it has a mix of surfaces from city streets to country roads to dirt roads. The 5k is mostly a flat city run. Both the 1/2 Marathon and the 5k races will be timed using disposable RIFD tags.
7/4 7/4 7/4 7/11 7/18 7/18 7/19 7/25 7/26
Corunna Firecracker 5K Hanover Firecraker Duo at the Ledge Elsie Dairy Dash Forge through Hell Freedom 5K/10K Ele’s Race 5K for Grieving Children Girl Scouts Promise Race 5K Run for Fame
Corunna Hanover Grand Ledge Elsie Pinckney Potterville Okemos Laingsburg Lansing
5K 5K 5K, Half Marathon 5K 5K Extreme Challenge 5K, 10K 5K 5K 5K, 10K
corunna4th.org hh4thofjuly.com runningfoundation.com runningintheusa.com active.com freedom5kpotterville.com elesplace.org runningfoundation.com runningfoundation.com
Strides for Soul 5K Crystal Run the Lake Mint City Races
Walled Lake Crystal St. Johns
5K 5 Mile, 3 Mile 5K, 10 Mile
runningintheusa.com runningintheusa.com mintcityraces.com
Medals for all 1/2 marathon finishers
Special trophy to overall, master (over 40), grand master (over 50) and medals for top 3 in each class for both races.
Age groups: 14 and under, 15-19,20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54,55-59, 60-64, 65-69,70 and over
Customized Gym bag for all runners in lieu of a shirt Secure gear check at Start sponsored by Maurer’s Your Image Partner AGAIN THIS YEAR The 5k race starts at 8:30 The city of G.L. requires the 1/2 marathon course must close by 9:30 am which requires an average pace of least 15 minutes per mile The Hampton Inn is the official hotel for Duo at the Ledge Races with special rates 900 N. Canal Rd. Lansing 48917 (517) 999-7900 Fazoli’s Italian Restaurant will have a Pre-race Pasta dinner special 5617 W. Saginaw located across from the Lansing Mall
AUGUST 8/1 8/1 8/1
FEBRUARY 2015
www.healthyandfitmagazine.com • Healthy & Fit
19
2015 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACES DATE
NAME
LOCATION
EVENT
MORE INFORMATION
8/1 8/1 8/1 8/8 8/9 8/14 8/14 8/15 8/15 8/29
Hoofing it for Ag Clark Lake Molly’s Glitter Run BWL Hometown Power 5K Camino of St. James 8K/5K Howell Melon Run Q-Town Evening Road Race Panther Spirit Race Come to the River Danae’s Race
Alma Clark Lake Hillsdale Lansing Mason Howell Quincy DeWitt Lansing Lansing
5K 5K, 12K 5K, 800m Kid’s Run 5K 8K, 5K 5K, 10K, 1 Mile 5K, 10K, 1 Mile 5K, Kids Mile 5K, 10K 5K
hoofingitforag.weebly.com runjackson.org/run-clark-lake cityofhillsdale.org/molly-glitter-run-5k lbwl.com/5k caminostjames.com howellrecreation.org playmakers.com runningfoundation.com runningfoundation.com danaesrace.com
Saturday, October 10 :
Whitefish Point: Run for the Light
This race is growing fast. Held in Paradise, MI, the fifth annual Whitefish Point: Run for the Light is set to benefit the ongoing restoration of the Whitefish Point Lighthouse. The race is started with the sound of a foghorn.
Annual WSEPTEMBER hitefish Point Run for the Light ll benefit ongoing of 5K the Whitefish Point Lighthouse 9/5 restoration Farm to Fork St. Johns
5K runningintheusa.com 9/5 Awareness about Migraines Lansing 5K playmakers.com 9/5 Touched by Adoption Portland 5K runningfoundation.com K Run, 5K Run/Walk* Run LikeWhen: Saturday, October 11, 2Westland 014 9/5 the Wind 5K, 10K runningfoundation.com 9/6 Kellie Sebrell XC Classic DeWitt 5K, 1 Mile, 100 Meter runningfoundation.com hipwreck Museum** Time: Foghorn Start at 9 a.m. 9/6 Trufant Jubilee “Stump Chasers” 5K Trufant 5K runningfoundation.com 9/7 at Active.com. Run for CHUM Dansville 5K, Half Marathon runningfoundation.com Museum or online Race Packets may be picked up Friday, 9/11 9-11 Hero Run Holt 5K runningfoundation.com a.m. to 7 p.m. and Saturday, October 11, 2014 from 7-‐8 a.m. 9/12 9-11 Fund’s Run to Remember Lansing 5K michiganremembers.org r 28 through Race Day 8 aStorm .m., Runners $15 GLSHS Members 9/12 Race Brighton 5K, 10 K, 1 Mile sotlstormrun.com 9/13 St. Mary Mercy Hospital Embrace Life 5K Livonia 5K stmarymercy.org/embracelife5k eive a Whitefish P9/13 oint Run for the Light Dri-‐FIT T-‐Shirt with Race Packet. Trail for the Troops St. Johns 5K runningfoundation.com at Paved Roadway. Participants are encouraged to wear Halloween 9/19 Run for the Hills Tipton costumes! 5K otih.org 9/19 Save the Wildlife 5K Howell 5K, 1 Mile howellnaturecenter.org/specialevents ment to: Great Lakes Shipwreck Historical Society (GLSHS), 9/19 Perryfest Rambler Run 5K Perry 5K playmakers.com ult Ste. Marie, 9/19 MI 49783 Capital City River Run Lansing 5K, Half, Full Marathon ccriverrun.com 9/19 Run and Play for Ariana Mae Grand Ledge 5K arianasrun.com 9/26 All Feet No Hands 5K Williamston 5K manyhandsmi.org ___________________________________________________________ 9/27 Playmakers Autumn Classic Haslett 8K, 2 Mile, 1 Mile playmakers.com 9/27 Grand Adventure Race Grand Ledge 5K, Road Race, Paddle grandadventurerace.com ___________________________________________________________
____________________ State: ___________ Zip: __________________ OCTOBER 10/3
Jungle Jubilee 5K
Lansing
5K, Run, Walk
10/4
MSUFCU Dinosaur Dash
East Lansing
5K, Mile, Dash
10/3 CASA Superhero 5K Run ____________ 5K _________________________________ Age (on race day): _Hastings
10/4 Falling Waters Trail Concord 5K-10K-Half __________________________________________________________
10/10 St. Mary of Williamston 5K Williamston 5K 10/10 Green Space Trail Race Mason Male ____ Race Event: (circle one) Half Marathon 10K Run 5K Run/Walk 5K, 10K 10/10 Whitefish Point: Run for the Light Paradise Half, 10K, 5K 10/10 Touching 5K Run/Walk and Remember 14-‐under 15-‐19 20-‐29 Souls 30-‐39 40-‐49 50-‐59 Potterville 60-‐above Half, 10K, 5K 10/10 Race to Restore Lansing 5K 10/11 Halloween Hustle Lansing 5K le one) Small Medium Large Extra Large 10/17 Dragons in the Woods Holt 5K 10/17 TheFemale Running(Dead in each age group, Male and Half 5K Marathon, 10K Run and Lansing 5K Run/Walk). 5K 10/23 in each Origami’s Haunted 5K &f400M Mason ers, Male and Female event. Drawings or all Kid’s race Dash participants for awesome 5K
my participation in the Whitefish Point Run for the Light Half Marathon, 10K Run and 20myself, Healthy & Fit •administrators, www.healthyandfitmagazine.com Michigan, I for executors, and assignees, do hereby release, s the Run for the Light committee and any and all sponsors, agents, representatives or
tomorrowschildmi.org runningfoundation.com museum.msu.edu runsignup.com playmakers.com inghamconservation.com shipwreckmuseum.com touchingsoulsfoundation.com playmakers.com runningintheusa.com playmakers.com playmakers.com origamirehab.org
FEBRUARY 2015
2015 HEALTHY & FIT MAGAZINE RACE GUIDE
Get the right running mindset
As you age, being positive before the run is a must. by Curt Davies
R
unning long distance is more than just having a physically-able body. In fact, without having a strong, positive mindset during and before the run, it can be the most strenuous, difficult task you ever set out to achieve. Oftentimes, it can be the people who either stop in the middle of a race, or don’t even attempt the race who have a weak mindset (just to clarify: this isn’t always the case). As a result, I have compiled a list of steps you can take to generate a positive mindset when running a race; whether it be for a marathon, half marathon, or even triathlon (or training for a race).
running a long distance race. Even if you don’t feel you can do it, saying “I can do it” out loud can help you build your confidence, and eventually you will genuinely believe you can do it. Don’t be alarmed if you don’t think you can run the race – most people begin with this mentality, because let’s face it, these races are one heck of a long distance, and can feel unattainable at times, even for the best of runners. Think of things you appreciate in life Think of all the people and things you appreciate in your life. Know that you are more fortunate than a lot of people. The fact you’re able to pay to run long distance, and even perhaps read this article on a device should put things into perspective for you. The fact is, it can make us feel good if we know we genuinely have a good life; running just makes it that much better!
Surround yourself with positive people When you surround yourself with positive people, you’re likely to have their positivity brush off on to you. Think of all the people who are negative, and try your best to remove them from your life (sometimes, in certain circumstances, that’s not possible). Instead, find groups who share similar interests with you, and are always happy and outgoing. Even if you’re a little timid and shy, it can help you break out of your shell if you surround yourself with positive, like-minded people. Eat healthy Having a healthy diet equates to a healthy mindset. Put the junk food away, and start eating healthier, more natural foods. Although it may not seem like eating healthy foods will impact your mentality at the time, I can assure you that you will feel better after just one or two days of eating less junk. Remember: having a positive mindset when you’re over 30 can be more challenging than it was when you were younger.
FEBRUARY 2015
Set realistic goals Stay focused on what you want to achieve Whether you want to simply finish a race or make a certain time, it’s important that you stay focused on your goals, and not so much on other things (with the exception of family and/or friends). Treat yourself to a good movie or a nice bottle of wine every now and then, but don’t forget about what you want to achieve from your race, and do whatever it takes to ensure that you can achieve it. Remind yourself that you can do it Every morning and night, months before the race even begins you need to reassure yourself that you can do it, and you’re not going to fail. A positive mindset is fundamental when
Instead of wishing you could be as good as Joan Benoit or Frank Shorter, start wishing you were as good as you can personally be. There’s nothing worse than setting an unrealistic goal and not even getting close to achieving it. All you’re going to get is an overwhelming sense of disappointment and dissatisfaction after what should have been a really positive experience. You’re over 30 now – things don’t come as easily as they used to, unfortunately. It’s best to set a goal you think you can truly achieve, and not something that is beyond even your capabilities. Curt Davies is a marathon enthusiast who found the mental edge you need to finish your first marathon. He’s compiled some of his best tips into a free download you can get at his website at www.marathondriven.com
www.healthyandfitmagazine.com • Healthy & Fit
21
2015 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACES DATE
NAME
LOCATION
EVENT
MORE INFORMATION
10/24 10/24 10/24 10/25 10/25 10/25 10/30
Headless Horseman 5K/10K Hallowed Half Marathon & Frightening 5K Give it Away 5K Run/Walk & 10K Run Doam Roam 5K Run Walk Roll Fantastic Finds Running of the Brides 5K Tim Gordon - Quad A 10 Mile and 5K Spooky Saucony Fun Run
Howell Leslie Brighton East Lansing Lansing Grand Ledge Okemos
5K, 10K 5K, Half Marathon 5K, 10K 5K 5K 5K, 10 Mile 5K
howellrecreation.org hallowedhalf.com runningintheusa.com sgp.msu.edu/home/race.php playmakers.com runningfoundation.com playmakers.com
East Lansing Grand Rapids Brighton Commerce Lansing Alma Lansing Owosso
5K 5K, 1 Mile 5K, Mile 5K, 1 Mile 5K 5K 5K 5K
runningfoundation.com playmakers.com epicraces.com outrunhunger.org/index.html playmakers.com playmakers.com runningfoundation.com glowrun5k.com
Lansing Fowlerville Lansing
5K 5K 5K
runningintheusa.com runningintheusa.com dtdl.org
NOVEMBER 11/1 11/1 11/7 11/7 11/8 11/21 11/26 11/27
D.O. Monster Dash Reset Run Hot Cocoa Classic 5K & Mountain Mile Outrun Hunger The Listening Ear Race Alma Turkey Trot Lansing Turkey Trot Glow 5K Run/Walk
DECEMBER 12/5 12/5 12/12
Scrooge Scramble Dashing Through the Snow Jingle Belle 5K for Women
Y NOW!
Because it’s a new year. 22
Healthy & Fit • www.healthyandfitmagazine.com
JOIN THE Y NOW jointheYnow.com
FEBRUARY 2015
any distanc any pace.
2015 HEALTHY & FIT MAGAZINE RACE GUIDE
All Paces & Abilities • Runners & Walkers You don’t haveGroup toTraining runforalone Running groups can offer support for any level runner or walker
N
Kicks off January 11
ervous about your first race? Having a hard time getting motivated to lace up and leave the driveway? Believe this: You’re not alone. Even the most active runners started from the beginning and needed support along the way. One of the ways to find that support is through a running group. Running groups can run the gambit from a couple friends meeting weekly for a run through the neighborhood, to organized excursions with seasoned coaches and licensed gear. “Running groups are the perfect way to meet like-minded friends and find new training
partners,” said Cindy Erickson, of Team whether they support walkers. And most of all, if Playmakers. “You’ll learn from others and benefit you have a question about the group, don’t be from being part of a group. You’ll do things afraid to ask. together that you never believed you could achieve “Anyone can join a running group and become 6pm @ Playmakers by yourself.” hooked,” said Jamie Richardson, this month’s Anne Markiewicz, of Jackson Run Walk, agreed. cover and director of Run 15 in 2015. “YouProgram can get support,details: accountability and it’s “Joining a local running group will help give fun,” she said. “It gives you the opportunity to you that extra encouragement and motivation Formal & informal group training increase• your speed and distance, as well as you may not find on your own. Personally, it helps accomplish your goals.” get me out the door each week knowing I have a • 18-week training program Healthy & Fit Magazine compiled a list of local group of fellow runner friends waiting to run Individual coaching running• groups below. Each of the groups has a along with me.” • Training for: Fifth Third River unique area, location and membership goals. Pay Check the list below for information about the attention toBank Run 5K, 10K, 25K; the skill level of the members and local running groups we contacted.
Williamston Walk/Run Group
Parkside• Track. There have also been additional Cost: New members: $110; locations. Returning members: $80 Group size: Approximately 250 Who can join: All levels of runners How do you join? Join the Jackson Run Walk (JRW) Facebook and/or meetup.com group. Cost: Free
This is a Williamston-area group of runners
and Traverse City Bayshore Marathon, Half-Marathon, 10K
Playmakers: Any Distance Any Pace Team
Runners interested in running a long distance race or non-competitive longer distances. 2299 W. Grand River Ave. Okemos, MI 48864 517-349-3803 www.playmakers.com
For more information, visit www.playmakers.com/teamplaymakers
Run 15 in 2015
Meet up: Meet in Williamston at 6 p.m. in the parking lot by McCormick Park every Tuesday. In the winter months, meet at 4:45 p.m. The group always meets on Tuesdays and usually Thursdays, unless there is a fun run. Where do you run: Williamston area Group size: There are anywhere from 5-10 folks any given Tuesday night. Some are walkers, some are runners. Who can join: All levels of runners Cost: Free Contact: Theresa Grover at grover@msu.edu. Cindy Winter at thewintercrew@yahoo.com.
Jackson Run Walk
Jackson runners and walkers. Meet up: The spring/summer schedule is not yet available. Check Facebook or meetup.com for details of current and future events. Where do you run: Usually Cascades Park or
FEBRUARY 2015
This group is for people living near Alma. The name of the group stands for Run 15 races, 1,500 miles, 15 miles per week, run a 25k (15.5 miles), run 20.15 per week, etc. Meet up: Weekly at Biggby-Alma.Times will be on the Facebook page.
Meet up: Three times per week. At 6 p.m. Tuesday and Thursday in the lobby of the Michigan Athletic Club. Saturday mornings at either Hawk Island Park or Playmakers Store. Where do you run: MSU Campus and the Lansing River Trail. Group size: Approximately 150 Who can join: Any skill level that can run at any pace for three to 12 miles. Cost: $110 for an 18 week program. Price varies for returning members. Contact: Lynn Duval via playmakers.com
Playmakers: Women’s Couch to 5K Program
This group is fitness focused with a goal of completing a 5K at the end of the session. Where do you run: Through the streets of Alma as well as on the Fred Meijer Trail. Group size: Approximately 106 members. Who can join: Anyone can join by being added by a friend to our Facebook page or by asking to join the group, Cost: Free Contact: Director Jamie Richardson, Facebook
Meet up: 6 p.m. Wednesdays and 8 a.m. Saturdays at Hawk Hollow Banquet Center. The goal event for this team is the Komen Race for the Cure on Sunday, April 26 (see race guide). Where do you run: Hawk Island Park Size of the group: Approximately 200 Group size: Any woman of any age of any ability. Cost: $70 for the 10 week program, includes the cost of the Komen Race for the Cure entry fee. Contact: Debbie Richards via playmakers.com
www.healthyandfitmagazine.com • Healthy & Fit
23
How running affects your skin
From raw skin to radiant skin: Here’s what happens. by Dr. Marcy Street
E
veryone knows that running is a great choice for burning calories, strengthening muscles and improving heart health, but fewer people realize that a cardio workout such as running can affect your skin. Usually running can improve blemishes, fine lines and wrinkles or give normal skin an irresistible glow. Occasionally it can have the opposite affect and cause skin problems. Radiant skin Intense cardio activity increases blood flow. That increase of blood flow carries oxygen and vital nutrients to the skin. This surge in nutrients can supply collagen and elastin tissue with necessary tools to create a healthy growing and repairing environment, meaning a possible reduction in some of the common signs of aging, such as lines and volume loss. Chaffing and friction blisters The constant rubbing of skin on clothing or skin on skin may lead to red, raw skin around the bra line, nipples underarms, thighs and feet. To avoid this, you will need to moisturize and use ointments to avoid a blister and you may want to consider covering the area with athletic tape or moleskin until it heals. Improved acne Many runners report a decrease in acne symptoms. When we sweat, the perspiration can push cellular debris out of the pores, resulting in clean pores and clear skin. Another benefit of such a high intensity workout is that people tend to drink more water, helping tremendously with the detoxification and hydration of the skin. Regular physical activity can help regulate hormones, in some cases, revealing a much clearer complexion. Worsening acne Alternatively, body acne may develop on your back, chest and neck. This happens when bacteria on the skin gets trapped in pores from sweat and sebum. Also the hormonal shift (more male androgen and less female estrogen) that takes place from increased running can trigger acne. The key is to avoid marinating in sweaty cotton clothes and run in material that is breathable and will wick moisture away from the body. Take a shower within an hour after a run and use a benzoyl
peroxide based cleanser or anti-bacterial soap to help reduce the chances of body acne. Athlete’s foot and nail changes Athlete’s foot is a red, scaly and itchy condition that is usually caused by a fungal infection and can really slow down your pace. To prevent athlete’s foot, make sure to shower after a run and keep feet cool and dry when possible. Nail conditions such as nail splitting, fungal infections and ingrown nails can also put a damper on your workout. Make sure to wear properly fitting, supportive athletic shoes and again, keep your feet clean and dry. Even though running comes with some very positive skin perks, there are some situations when runners need to be extra cautious to avoid skin damage. First and foremost, always wear a sunscreen with at least a SPF 30 when you’re out for a run, even on cloudy days. You are more likely to receive a
sunburn when you’re physically active. People with eczema or psoriasis need to moisturize prior to a run to minimize the chance of a flare up. If you suffer from rosacea, try to hit the pavement when it’s a bit cooler out or commit to winter runs to help prevent flushing. If you do happen to overdo it, you can use a cold compress or calming facial products with green tea to help alleviate redness. Whether you’re just starting, planning a 5K or training for a marathon, use these skin benefits as another motivator to get you moving. Keep lacing up and it won’t be long until you run right into a glowing complexion! Be smart skin tip: Runners, bikers, boaters, golfers and any others with very active outdoor lifestyles need to have annual full body exams with a dermatologist to prevent skin cancer. Pay special attention to applying sunscreen on the hands, neck and ears. Don’t ignore a red patch or a sore that won’t heal in these sun exposed areas.
The area’s only Mayo Clinic trained Mohs surgeon Meet Dr. Marcy Street, Medical Director, and the staff at
Doctor’s Approach
Doctor’s Approach Dermatology is a well-established, complete care medical and surgical dermatology practice. The practice has been known for providing excellence in care for 20 years in mid-Michigan and has a significant number of patients from all over the Midwest region. The Doctor’s Approach mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurturing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist and the only fellowship trained Mohs surgeon in the Lansing area.
CELEBRATING 20 YEARS OF COMPLETE SKIN CARE!
Accepting New Patients • Acne • Warts • Rashes • Eczema • • Rosacea • Psoriasis • Mohs Surgery • Skin Cancer Diagnosis and Treatment • Peels • Laser Hair Reduction • • Body Contouring • Hair Loss • • Anti-Aging • Microdermabrasion •
• Juvederm • Botox •
“With skin cancer in my family I cannot risk seeing a doctor who sees me as a number, Dr. Street cares. She and her staff listen and respect my concerns.” – Anonymous “I had squamous-cell carcinoma removed surgically from my scalp, and it went as well as it possibly could have. Dr. Street and her staff did a very professional job. I could not have asked for more.” – Ronald H “Excellent experience. I was seen on time. The care was personal and professional.” – Jean B.
2685 Jolly Road • Okemos, MI 48864 Office: 517.993.5900 DrsApproach.com
Health
Screening for prostate cancer What does elevated PSA mean? by Dr. Edwin Marinas
P
rostate Specific Antigen (PSA) as a screening test for healthy men has been recently questioned. The US Preventive Services Task Force recommended against routine PSA screening. PSA is thought to fail the criterion for a good screening test. A good screening test is a test that can detect a disease for which early treatment improves survival. This recommendation has been met with considerable opposition and debate. Prostate Specific Antigen is a protein enzyme produced by prostate cells. Traditionally, men over age 50 have an annual PSA blood test, along with digital rectal examination (DRE). Abnormal DRE or PSA >4.0 ng/ml are considered indication for prostate needle biopsy. While PSA is organ-specific, it is not cancer-specific. It may be elevated in benign prostate enlargement, prostate infection, prostate infarct, and following prostate needle biopsy. Serial measurements, as opposed to single
Share your personal and family history with your doctor to talk about the benefits of screening and your individual risk of prostate cancer. measurement, are recommended to support clinical decision. Approximately 30 to 40 percent of men with elevated PSA will be found to have prostate cancer, particularly when PSA falls within the 4.0-10.0 ng/ml range. In an effort to improve the value of PSA, numerous formulations have been studied, such as age-specific PSA, PSA density, PSA velocity (level change over time) and different molecular forms of PSA.
Diagnostic, PSA testing is used for monitoring disease recurrence after initial treatments and for evaluating response to cancer treatments. In men with prostate cancer, serum PSA level roughly reflects tumor volume and spread. Following surgical removal of prostate, serum PSA should drop to undetectable levels. Share your personal and family history with your doctor to talk about the benefits of screening and your individual risk of prostate cancer. Review your PSA test results together. Levels may be influenced by different factors such as age, larger prostates (make more PSA) and lastly, watch for increases in PSA levels over time; marker of both cancer risk and how quickly a cancer may be growing. Edwin Marinas, MD, Anatomic & Clinical Pathology, Surgical Pathology, and Assistant Medical Director at Sparrow Laboratories can be reached at (517) 364-3701.
MySparrow portal now available for your lab results! MySparrow is a secure internet-based portal for patients 18 and older that will allow you direct access to your current Sparrow labs and some historical results.
Choose Sparrow for your lab tests! • Convenient and friendly service close to home. • Access your lab results online, securely, 24 hours a day, with MySparrow patient portal.
How to get started: As part of your next visit, ask the phlebotomist for information about how to log-in and start using MySparrow to view your lab results.
Start your New Years Wellness Challenge Today
Free Know Your Numbers screening available at Sparrow Laboratories
Bring this Ad to a lab patient service center to receive one free Know Your Numbers offer before June 30, 2015. Locations and hours available on our website. Tests performed: Total Cholesterol, HDL, LDL, Triglycerides, Glucose (blood sugar) & Blood Pressure. No appointment is required for Know Your Numbers Testing. You may combine this offer with your doctor order or without. We ask you to fast for 12 hours prior to the test. You may have water and continue to take your medications.
For lab use only: Ward:
517.364.7800 or 800.884.2522 26
Healthy & Fit • www.healthyandfitmagazine.com
94543
Doctor: 94543 Insurance: 94543
Copy to Patient: 1234P Order test: 1321, 1105
sparrow.org/Lab FEBRUARY 2015
Kids
Healthy snacking starts at home Tips to fight bad habits. by Kim Neir
E
very parent has heard their child say, “Mom, Dad, I’m hungry, I need a snack.” Snacks have become a regular phenomenon not only at home but at school, at birthday parties, at special events, or even after sports activities. According to a recently published study in the journal Childhood Obesity snacking can significantly increase the likelihood of a child to become obese. However, snacking may also provide an answer to addressing childhood obesity and improving the quality of children’s diets. The solution is to start at home by providing healthy, 100-200 calorie snacks that will provide positive examples for long-term eating habits in our children. We need to make a shift towards high-quality snack foods that include more fruits and vegetables and less salty-snacks such as potato chips, candy and soft drinks. In my household we have this saying, “Crunchy Fresh.” My son and daughter have a choice of one crunchy food such as pretzels or a granola bar and one fresh food such as sugar snap peas, carrot sticks, apple slices or an orange. My daughter plays basketball and often after games her team provides a post-game snack. We often provide small fruit cups after a game where another parent provided turkey roll-ups. Children today are constantly bombarded with unhealthy foods marketed at them, so it is our responsibility to introduce them to healthy choices in the home. Here is a helpful list of healthy snacks: • • • • • • • • • • • •
Granola Bar Dry Cereal Pretzels Graham Crackers Popcorn Almonds Apple Slices Oranges Bananas Carrot Sticks Sugar Snap Peas Berries Kim Neir is the Executive Director of Conquest Health and Fitness Foundation. For more information about the Foundation, visit the website at www.chffoundation.com
FEBRUARY 2015
www.healthyandfitmagazine.com • Healthy & Fit
27
Diet
Go with the grain! Study links whole grains to a lower mortality rate.
E
ating more whole grains is associated with up to 15 percent lower mortality— particularly cardiovascular disease (CVD)-related mortality, according to a large new long-term study from Harvard T.H. Chan School of Public Health. The study also found that bran, a component of whole grain foods, was associated with similar beneficial effects. Bran intake was linked with up to 6 percent lower overall mortality and up to 20 percent lower CVD-related mortality. The study appears online January 5, 2015 in JAMA Internal Medicine. “This study further endorses the current dietary guidelines that promote whole grains as one of the major healthful foods for prevention of major chronic diseases,” said Qi Sun, assistant professor in the Department of Nutrition and senior author of the study. Although eating more whole grains has been previously associated with a lower risk of major chronic diseases,
such as type 2 diabetes and CVD, until now there had been limited evidence regarding whole grains’ link with mortality. HSPH researchers and colleagues looked at data from more than 74,000 women from the Nurses’ Health Study and more than 43,000 men from the Health Professionals Follow-Up Study who filled out questionnaires about their diet every two or four years from the mid-1980s to 2010. Adjusting for a variety of factors, such as age, smoking, body mass index, physical activity, and overall diet excluding whole grains, the
researchers compared the participants’ whole grain intake with mortality data over an approximately 25-year period. They found that whole grain intake was associated with up to 9 percent lower overall mortality and up to 15 percent lower CVD-related mortality. For each serving of whole grains (28g/ day), overall mortality dropped by 5 percent , and by 9 percent for CVD-related mortality. In contrast, the researchers found no association between eating whole grains and lowered cancer-related mortality. They also didn’t find any decreased mortality from eating germ, another essential component of whole grains. Replacing refined grains and red meats with whole grains is also likely to lower mortality, according to the study. Swapping just one serving of refined grains or red meat per day with one serving of whole grains was linked with lower CVD-related mortality: 8% lower mortality for swapping out refined grains and 20 percent lower mortality for swapping out red meat.
NATURAL MEDICINE EXPERT SERVING LANSING Suffering from a chronic disease? If you’re looking for non-invasive health care options meet with Dr. Morgan for a truly holistic approach. He’s experienced, thorough, and has over 8,000 hours of health care training with PhDs, MDs, DOs, NDs, and DCs.
Call (517) 455-7455 to schedule a FREE 10 minute consultation.
1106 N Cedar St. #200, Lansing www.centerforwellness.org DrNicholasMorgan@gmail.com
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Healthy & Fit • www.healthyandfitmagazine.com
FEBRUARY 2015
Boomers
Making an impact
Giving back to the community can lead to fulfillment. by Tom Matt
M
oving forward in our lives we will naturally lose connections with friends, not spend as much time with our extended family and fall prey to the 21st century curse of busyness. Those of us who have children will eventually become empty nesters. The constant swirl of activity that was our children’s lives evolves into their own adulthood. When this occurs, there is a void where we previously had contact with younger people. It is natural, it is inevitable and it is troublesome. Dr. Roger Landry in his book “Live Long, Die Short” states that socialization with children, mentoring and giving back can lead to a more fulfilling life. Relationships with children can eliminate the plagues of loneliness, helplessness and boredom, and potentially lead to lower mortality rates and medication reduction. Landry states that “young–older people association can be characterized as a win-win”. David Hornak, Principal of Horizon
“Children make you want to start life over.” -Muhammad Ali
Elementary in Holt, and I have been collaborating on a project that maximizes bringing together the young and old. Hornak named it Boomers Rock Unified and through this model we want to encourage older adults to come into Hornak’s school and become integral parts of a healthier more robust multi generational community. Unifying our human capital, volunteering and mentoring, becoming part of a pilot project right here in Mid-Michigan is our goal. The unquestionable need for quality multi generational exchange can benefit our older citizens, improving their quality of life, and our schools and their students.
Get Fit from the Inside Out! Group Coaching: • Lively & interactive, supportive environment • No contracts, food, or supplements to buy • Tuesdays, 9:30 am & 5:30 p.m. • Presbyterian Church of Okemos, 2258 N Bennett Rd, Okemos Personal Coaching: • Personalized weight loss and wellness plans • Designed to meet your wellness Barb Geske B.S. Dietetics goals B.S. Community Nutrition Workplace Lunch & Learn: M.S. Exercise Physiology Barb makes nutrition and wellness come alive in fun, engaging seminars.
“I
Our goal is to become a model for other schools in our area and nation. We need to support this action which can include • Tutoring • Supervisors • Readers, Listeners • Exercise leaders/walking and school bus volunteers • Advanced learning mentorship professionals You can hear David in an interview discussing the entire issue at bit.ly/1vHF6SB. Make an impact! Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us
♥ TEAM DOBIE” Ingham County
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FEBRUARY 2015
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culliganlansing.com
www.healthyandfitmagazine.com • Healthy & Fit
29
Child health
Sleep stealers Can’t sleep? It could be due to what you’re eating. by Gina Keilen
W
hen it comes to health, most people focus on eating right and exercise. The third piece of this puzzle is sleep. According to the National Sleep Foundation (NSF), a recent study reported 43 percent of Americans between the ages of 13 and 64 rarely or never get a good night’s sleep on the weeknights. Not getting enough sleep has been linked to a lot of health conditions, including diabetes, hypertension, and depression. Tossing and turning in bed can be the result of many things. With the hectic world we live in, it could be related to stress and our inability to wind down. It could be too many lights in your bedroom or technology at your bedside. Back in 2011, NSF reported about 1 in 10 people said they were awakened every night or almost every night by a text, phone call, or e-mail notification on their phone. The wrong type of alarm clock could play a role as many people wake up in the middle of the night and seeing what time it is causes worrying about how much time there is left to sleep or 30
about oversleeping. There is a correlation with our sleep patterns and waistlines. When we are short on sleep, it’s easier to skimp on exercise because we are tired. We reach for the large coffees, sugary foods and drinks, and typically unhealthy fare to give us energy to get through the day. Not only that, but these foods are usually consumed in larger portions. Why? A lack of sleep affects our hormones -- we produce more of the hormone that tells us to eat (ghrelin), and less of the one that says we are full (leptin). What foods can disrupt our sleep and what can we do about them? • A cheesy meal contains an amino acid that stimulates norepineph- rine, which constricts your blood vessels and raises your blood pressure. • Spicy or fatty foods can intensify heartburn. Both these and high fiber foods cause our bodies to spend more energy trying to digest these foods making it hard to relax when our digestive tracts are
Healthy & Fit • www.healthyandfitmagazine.com
working overtime. • A nightcap might help you fall asleep, but you’ll have less quality sleep. Just one drink before bed can relax your muscles enough that you’ll have more snoring and tossing and turning since it prevents you from entering the deeper stages of sleep. Exercise is an important aspect to overall health, with its timing being just as important. Being active before bedtime can result in a poor night’s sleep as your muscles are still active and your body temperature is still high. Try working out at least 3 hours before bedtime. Caffeine stimulates our minds. It’s best not to consume caffeine too close to bedtime as its stimulant effect stays in your system up to five to six hours. Eating right, exercise, and getting adequate sleep are all important aspects to our health. Knowing how our food and drink affects our bodies can help keep us alert throughout the day and avoid excessive drowsiness. FEBRUARY 2015
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YES YES YES YES YES YES YES LOWER
*Complete details of the guarantee can be seen upon request or in clinic prior to sale.
Pre-Evaluation Test - $27 Regular Price $99 Includes: The Body Composition Analysis, Weight Loss Consultation to review your goals and personalized plan that’s right for you. Bring this coupon to receive a Pre-Evaluation test for $27 Call (855) 5000-FAT (328) This coupon expires 1/31/15
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ACKLEY-PETERS-HAUBERT INSURANCE SERVICE
517-663-2651 • www.aph-insurance.com