Healthy & Fit Magazine March 2012

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

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

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MARCH 2012

WHAT MAKES A

PERFECT

CLIENT One trainer shares the secret to a healthy relationship

STOMACH SENSE A sensitive stomach can mess with your game

KNEE INJURY ADVICE

Joann De Peel

At 62, she’s as active as ever. Learn more about her inside!

MEAL IN MINUTES

These flash in the pan recipes make eating healthy a snap!

Expert tips to reduce the risk of knee injuries

IGAN H C I M S S O R C FROM A • G N I C A R D A URS • RO O T D A O R • G N IKE RACI B N I A T N U O M

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MARCH

Healthy & Fit

Magazine

MARCH 2012 VOLUME 7: NO. 12

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

15-19 THE 2012 RIDE GUIDE

Dust off the bike and get ready for a great summer.

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9

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

12 13 14 20 22 24 MARCH 2012

A better sweetener?

Xylitol shows promise as a sweetener that fights cavities.

Studying stuttering

MSU project examines developmental stuttering.

Knee injury advice

Expert tips to reduce the risk of knee injuries.

Meals in minutes

Healthy meals are a flash in the pan with these tips.

Life after pro football

Retired Detroit Lion Luther Elliss tackles new goals.

The perfect client

What makes the perfect personal training client? Read on!

26 27 28 30

Improve your health

Positive lifestyle changes don’t have to happen overnight.

Your stomach on sports

Don’t let a sensitive stomach mess with your game.

Variations on a chicken dinner

Got a rotisserie chicken? Meals will be a snap.

A snack attack!

Plenty of tasty treats that won’t ambush your diet.

On the cover Dansville’s Joann De Peel, 62, loves to stay healthy. She is trained by Pat Hagen, of Bodies in Motion in Okemos, and eats healthy meals and snacks “My husband and I do at least four or five 5K races every year,” she said. “With our personal trainer we are building muscle and strength. We can see a lot of improvement with our overall health.” Last year De Peel said her 10-year-old grandson joined her in the 5Ks. “That was fun,” she said. “We want to be a good example for them to follow.”

www.healthyandfitmagazine.com • Healthy & Fit

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PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

Our guides serve a greater purpose

H

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

ealthy & Fit Magazine begins each year by offering three guides to major activity in central Michigan. The January issue presents the health club/gym guide, the February issue includes the race guide, and the March issue rolls out the ride guide. By March, I’m pretty sure we have our finger on the pulse of activity in the mid-Michigan area.

And I can say, pretty safely, the volume of content in these magazines proves that there is no good excuse for living here and being inactive — especially on the weekend. I’m pretty confident there is an activity (whether a race, walk or ride) on just about every weekend of the year.

If there isn’t, the gyms are always open.

I’m now open to questions. Let me see ... you there, with red, white and blue short running shorts. Thanks for wearing those. Nice sparklers, too.

Thanks! Tim, what about holidays? I like to whoop it up on holidays in the summer. There can’t be activities on holidays, right?

Many 5Ks actually celebrate the holidays with morning runs so you can enjoy the festivities. People run on the 4th of July, Labor Day, Thanksgiving and even Christmas Eve. Cycling events are tied to those holidays as well. Check out page 15 of this month’s issue and find out.

Next question. Yes, you there ... the woman in spandex, tight cycling jersey, sunglasses and bicycle helmet. Brightly colored, too. Well done.

Why thank you! Expensive gear, like mine, is required at all events, right?

Of course not! I’ve seen mountain bike racers jump on the trail wearing jeans and a bike bought at Kmart. I’ve seen runners in grey striped tube socks and ratty shorts and shirts. I’ve seen it all. It doesn’t matter what you wear, it just matters that you’re trying, and best of all, doing!

Next question. From the group of cyclists in the back wearing the Team Healthy & Fit Magazine jerseys from five years ago and sporting shaved legs. Looking good fellas. Way to keep the dream alive.

Tim! What does your summer look like? Are you going to get back on your bike and ride?

I believe I will. As I’ve said earlier, no more excuses!

Now if you’ll pardon me, it’s time to go to the gym to work out.

Spring is coming and the road awaits.

Enjoy the issue!

MARCH 2012

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

SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

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

www.healthyandfitmagazine.com • Healthy & Fit

7

My life changed because of my gym!

I am your Coach.

I am your Accountability.

I am the Best Part of your Day.

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Fit Features

We need Fit Features! Have someone in mind who might be a good Fit Feature?

We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

A NNA Z UK “I usedWe to make a lot of excuses to exercise:on no time, many obligations, too tired . . .” says Anna would like thenot following thetoo full page picture.

Zuk, 36, of Mason. “The fact was, I just needed to do it. After the birth of my three children, I was ready to put a bit of focus on my health.” Zuk joined Go Workout where she and her husband are able to work out together. “He pushes me to do a little more each time, to work a little harder,” says Zuk. “I spend at least 20 minutes most days working out hard.

I can do anything for 20 minutes! The fact that My life changed because ofI tell mymyself gym. it takes effort is what makes me feel so good afterward. When I leave the gym, I feel sweaty, proud and satisfied.” Zuk doesn’t want her daughters to be afraid to try different activities like she used to be, so as a family, become more physically active. “I spent most of my life seeing myself as overweight I amthey’ve Strong. and uncoordinated. But that’s not who I am anymore, in fact, maybe it never was. That old view has been very hard to release. I’ve learned to see myself differently and to accept that I’ve worked really hard to I amI am.

Fearless. get where I’m stronger and more confident. I’m becoming the person that I never thought I had the right to be.”

I am Powerful.

AMAN D A MCD O NALD

After focusing on nutrition and weight training for about a year, Amanda McDonald was recruited to This is my State of Fitness(logo). compete in bodybuilding and has been doing so since 2005. “I’ve competed in several bodybuilding competitions and have many first place trophies. I currently have my pro-card in the World Natural Bodybuilding Federation, one of the largest natural bodybuilding/figure/fitness organizations in the world.” McDonald, 51, is a mother of four and a Lansing firefighter. “I’ve always worked out by either attending or teaching Aerobics. Some 20 years www.mystateoffitness.com ago, that turned into working out with weights. After my husband passed away, I started concentrating on my diet and exercise.” She started by signing up to do a weight transformation with Gym Bumz’s personal trainer. “I had great success.

I not only River, improvedEast Lansing 517-708-8828-2655 East Grand how I looked, but my outlook changed as well. I feel better physically and emotionally, and that keeps me motivated. There are plenty of times when I walk into the gym feeling too tired to work out, but I do it and after I’m done, I know it was the right thing to do. Seeing all of my daughters, now in their 20s, eating better and caring about their health also is a great motivator for me.”

J OHN NOL A N To combat the potential physical injuries from a seizure disorder, John Nolan, 54, of Lansing, started strength training several years ago. After recently gaining 30 pounds, he decided to also focus on his weight. Working with Amanda McDonald, a World Natural Bodybuilding Federation professional bodybuilder, Nolan switched to a high intensity, high rep, lower weight resistance program. He also improved his eating habits. “I gradually adopted Amanda’s clean eating advice: low carbs, low fat, high protein and no added sugar. I gave up soda, burgers and fries.”

As a result, Nolan lost 63 pounds in 19 months, toned up and gained muscle. “I look better, feel better, have fewer seizures, and don’t need as much sleep as before.” Friends encouraged Nolan to pursue competitive body building and he now competes in the Grand Master 50+ division. In his rookie year, he placed first or second in four shows. Nolan currently works out at Powerhouse Gym and Fitness USA and trains with Jermichael Pratt of Team Infinity Fitness.

“I continue to learn more healthy habits and I’m making gains in muscle,” says Nolan. “When I retire from competing—no time soon—I’ll continue to eat well and live healthfully.”

Just got your message. I like the ad but wo

I would like the top State of Fitness remov M A RY A ND E R S O N"my life changed" statement and the b the bigger. I like how simple the wording is wi ments. I would like that the words "my Life simple. I want the main focus on the pictu dramatic.

“Being fit enables me to better embrace life and pursue personal interests and activities with a sense of energy and wellbeing,” says Mary Anderson, 66, of Lansing. The key was figuring out what worked for her. “I developed my health habits through trial and error,” she says. “For many years, I was a yo-yo dieter. With age comes wisdom. I’ve found that common sense and discipline work for me.” Anderson focuses on fruits, vegetables, whole grains, lean meats, milk products and healthy oils, minimizes sugar and drinks lots of water. Becoming physically active was also a learning experience. “Throughout the years I’ve explored many sports and discovered what I enjoy and can do well,” she says. When Anderson discovered that she wasn’t very athletic, she became discouraged. “Not one to give up, I started walking and tried yoga, tai chi and weight lifting. Then I signed up for the Team Playmakers Women’s 50+ training team and have been hooked ever since.” Anderson completed six 5Ks, winning a first place medal in her age group, and one 8K. “It’s exciting and invigorating that I can actually do this. The physical benefits are obvious, but the friendship and emotional support along the way are a plus and contribute greatly to my overall wellness.”

MARCH 2012

Thanks Carrie.

www.healthyandfitmagazine.com • Healthy & Fit

9

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Success!

by Karen Giles-Smith

Brandess Wallace

“I’m not shaped like your average runner,” says Brandess Wallace, 31, of Lansing. “I have hips and a curvy lower body, but I’m strong and I love that about myself.” Wallace lost 103 pounds over 2 ½ years by improving her eating habits, working out, and running. “I may not be built for speed, but I’m built for endurance. I’m a testament that running is for anybody and any body.” Here’s her story.

What made you decide to improve your eating habits and start exercising?

I was an active athlete until I graduated from high school. I began gaining weight steadily during my freshman year of college. My most significant weight gain came with the back-toback pregnancies of my two children (4 and 2 ½). I knew I was still an athlete, but I just needed to find it in myself again. Also, my family has a history of obesity, type 2 diabetes, high blood pressure and heart disease—I wanted that cycle to end with me.

After!

Before!

How did you get started?

When my husband was deployed to Iraq with the Michigan National Guard during the pregnancy and birth of our second child, I started going to my local YMCA six days a week. I went not only because I wanted to take off the excess baby weight, but also because it was the only hour in the day that I was able to have some time for myself. I really looked forward to that time and it quickly became a habit.

What are your eating and exercise habits now?

I exercise 5-6 days a week: running, using the elliptical trainer for interval training, strength training with weights, and taking step aerobics or kettlebell class. Being physically active has become an important part of who I am. I eat healthfully as a lifestyle—it’s not just a diet. I try to eat foods that are whole/minimally processed, cook from scratch, and focus on lean meats, fruits and vegetables. I don’t drink my calories. I also had to do a reality check on my portion sizes.

What challenges did you experience?

I realized that I was an emotional eater. Whether I was hungry or not, I would eat in response to my emotions: stressed, sad, happy—you name it.

How did you deal with the emotional eating?

It sounds silly, but I literally had to MARCH 2012

Brandees Wallace Before: 289 lbs.

After: 186 lbs.

Height: 5’7”

mourn my unhealthy relationship with food. I remember the day I realized that my emotional eating was not going to make me feel better about myself or help me achieve my goals: I had a good, long cry about it and it drastically changed my relationship with food. I view food as fuel for my body. I try to make the nutritious choices that will help my body perform at its best every day.

How are things for you now?

Overall, I just love the way I feel. The weight loss, at this point, has become secondary. I have more energy, I feel comfortable in my own skin, I feel

like I can be a better mom to my children, and I feel that I’ve set a good example for them. Though my weight is slightly higher than it was in high school, I’m in the best shape of my life—so far!

What keeps you going?

I genuinely enjoy working out and also enjoy the relationships I’ve formed with like-minded individuals from the YMCA and Team Playmakers. The support and encouragement from my husband and family keeps me motivated as well. I’m always looking for the next way to challenge my body. I love seeing what it can do if I put in the effort and push myself.

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! www.healthyandfitmagazine.com • Healthy & Fit

11

Teeth

A better sweetener?

Xylitol shows promise as a sweetener that fights cavities. by Dr. Susan Maples

Q. A.

I heard there is a sugar you can eat that actually fights tooth decay. Is it really true?

It is true! Xylitol is the sweetener and it’s finally making a splash in the consumer market because of its amazing anticavity effects. It is a naturally occurring sweetener discovered in the early 1800s.

It was approved by the FDA in 1963 as a safe, non-toxic 5 carbon polyl. Originally derived from birch wood, it is now produced from corncobs, making it more affordable than ever before.

Take a look at these health benefits.

Xylitol has 40% fewer calories than sugar AND does not cause the typical sugar spike (with the associated insulin response) so it is a suitable sweetener for diabetics or anyone trying to reduce calorie intake. Perhaps the most exciting health benefit is its ability to combat cavity formation.

Xylitol sweetened gums, mints,

12

“And while the sweet flavor naturally increases saliva flow, a naturally alkaline protector, xylitol actually helps us arrest cavities.” toothpastes and rinses, until recently found primarily in health food stores, can now be found in mainstream supermarkets. Check some ingredient lists and you might be surprised to know that you’re already buying some.

Here’s how it works. The mouth is loaded with bacteria (400+ strains) including a hefty cavity-causing bug, Strep. Mutans (SM).

Sugar (sucrose and fructose) along with other fermentable carbohydrates provide a rich energy source for SM, which one, stimulates plaque growth

Healthy & Fit • www.healthyandfitmagazine.com

and two, produces high levels of acid.

Frequent sugar consumption causes breakdown of tooth enamel and eventually the decay reaches the inner layer of tooth (dentin) where it spreads more quickly.

Because xylitol is not metabolized by oral bacteria it does not stimulate acid attacks or plaque growth. And while the sweet flavor naturally increases saliva flow, a naturally alkaline protector, xylitol actually helps us arrest cavities.

If you suffer from dry mouth or chronic tooth decay this is great news!

Research shows however that in order to be effective in cavity fighting, we have to consume a therapeutic dosage: six to 10 grams of xylitol divided into three consumption periods a day.

P.S. A single warning, from one pet-lover to another: While xylitol is healthy for you, keep it safely tucked away from your dog’s or cat’s reach, as it is even more dangerous to them than chocolate.

MARCH 2012

Health

Studying stuttering

MSU project explores neural basis of stuttering.

T

he field of communicative sciences and disorders has “The King’s Speech,” last year’s recipient of the Best Picture Oscar, to thank for bringing stuttering to the forefront of mainstream awareness.

In brief, the film highlighted the experiences of King George VI as a person who stutters.

What do we really know about stuttering?

Some of what you may remember seeing in “The King’s Speech” holds true, like the fact that singing often promotes fluency in those who stutter, while other remedies do not, like gargling or putting marbles in your mouth.

According to the Stuttering Foundation of America, here are some known facts about stuttering: • Stuttering is generally considered

children go through a period of stuttering as they are developing “People who stutter speech and language skills, are no more likely • People who stutter are no more likely to have psychological or to have psychological emotional problems when or emotional problems compared to the general public. when compared • Although there is no cure for stuttering, there are a variety of to the general public.” successful appropriate treatment strategies to promote speech

fluency. to be caused by variables including There is still much to learn about genetics, child development, and stuttering. neurophysiology, Researchers at Michigan State t • Approximately 1 percent of the University are currently conducting an adult population stutters; which important study to examine the neural means approximately 3 million bases of developmental stuttering. people in the United States and You and your child can participate to more than 68 million worldwide contribute to the expanding knowledge stutter, in this field.

• Stuttering is four times more For more information, please visit prevalent in males than females, www.changlab.cas.msu.edu or call • Approximately 5 percent of (517) 884-2257.

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www.healthyandfitmagazine.com • Healthy & Fit

13

Fitness

Knee injury advice

Expert’s tips to reduce risk of knee injuries. by Karen Giles-Smith

O

f all the joints in the body, knees are injured most often—the knee is a complex structure that is vulnerable to injury from nearly all activities.

Certain sports involving particular “movement patterns” of the legs and knees, such as running, cycling, skiing and snowboarding, can result in a wide array of knee injuries.

“Chronic overuse injuries such as tendonitis, bursitis, and stress fractures are common in runners and cyclists,” says Brooke Lemmen, DO, ATC, team physician, Michigan State University Sports Medicine. “Overuse injuries are related to faulty mechanics, body type or incorrect form—doing something incorrectly or using incorrect form during the activity.”

A seriously damaged knee can lead to knee degeneration and long-term disability.

Luckily, there are several strategies to help prevent knee injuries—and keep you in the game.

Train properly and adequately.

Slowly increase duration, distance and speed. Don’t overdo biking or running hills. Running or cycling too hard, too soon and too far is the usual cause of knee problems.

Stretch regularly.

On a daily basis, do stretches specifically designed to maintain knee health and flexibility.

Stay strong and limber.

Tight or weak muscles are a leading cause of knee injury. Keep quadriceps and hamstrings limber and the muscles around the knees strong by cross-training.

RUNNING Research shows that the forces of impact during running may be four to eight times higher than during walking.

Overuse injuries cause as many as 65 percent of all runners to stop running and seek treatment.

“The force of gravity and the repetitive pounding on the ground also increases risk of arthritis,” says Dr. Lemmen.

Shoes.

Choose the proper shoe design and fit for the type of running you do, your foot structure and your running form. A professional fitting is recommended. Not replacing worn shoes is a major cause of running injuries, so be sure to replace shoes after running 350-550 miles.

Continued on page 29

ALWAYS HERE FOR YOU We know firsthand how difficult it can be to find balance in life. That’s why we’re here with you every day, making sure that you, your family and your community have the resources and support needed to learn, grow and thrive.

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Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2012

The 2012 Ride Guide • Healthy & Fit Magazine About the ride guide Did you know most of the rides on our 2012 list are very family friendly? While experienced cyclists sport spandex and high end rides, most events are designed for beginner cyclists. Just make sure you have a helmet and a working bike and event organizers will help you stay on track.

While our list is more comprehensive than ever, we’re sure there are undiscovered events that we would love to include. If we missed your event, please drop us a line at tim@healthyandfitmagazine.com. We’ll get you on our website, and will plan to include your event in the next Guide.

The Guide is organized by date and type of event. A cycling tour is an organized ride, of various lengths and difficulties, on a road, with support. You travel at your own pace. A cycling race, also performed on a road, adds competitive speed. A mountain bike race adds competitive speed on trails through wooded areas and hills.

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The 2012 Ride Guide • Healthy & Fit Magazine Yankee Springs Time Trial Middleville, April 22

The Yankee Springs Time Trial has been in existence for over 20 years. The race is one of the largest mountain bike events in Michigan and has exceeded 600 racers who annually test their start of the year fitness on 11 miles of some of the most advanced and well-maintained single track in the state. Learn more at yankeespringstt.org.

Fort Custer Stampede Augusta, May 1

This mountain bike race is facilitated by the Southwest MMBA Chapter. This event is a trail benefit that allows raises funds to maintain the exciting and unique trails that Fort Custer is known for. This will be the 17th Annual race held by the SWMMBA. Visit bikefortcuster.com.

Mud Sweat and Beers Mountain Bike Race Traverse City, May 5 (9 a.m. to 6 p.m.)

MSB is the third largest mountain bike race in Michigan bringing together rockin’ terrain, races for all rider levels (3, 10 and 20 mile) plus a great post party. All in beautiful Traverse City. Learn more at mudsweatandbeers.com

16th Annual Hare Racer Adrian, May 5

This is an 11-mile mountain bike race in Adrian’s beautiful Heritage Park. The course features a variety of terrain that offers a challenge for even the most experienced of riders. Free age group specific youth rides will follow the race. E-mail bkubalek@ci.adrian. mi.us for more information.

Bike Ypsi Spring Ride & Festival Ypsilanti, May 6

Calling all bicyclists! A fun, free cycling event (festival and food)! We have rides for all levels of riders & all ages are welcome. Bike maintenance on site. Visit bikeypsi.org.

Trailblazer 2012 Kalamazoo, May 12

Enjoy one of the first rides of spring on the Kal-Haven and recently expanded Kalamazoo River Valley Trail.

Adjoining road routes for road bikers. Visit www. kalcounty.com/parks/krvt for more.

Farm Daze Bike Tour East Lansing, May 12

Roll through beautiful mid-Michigan on this noncompetitive bike tour. Choose from 25-, 50-, 75- and 100-kilometer routes. The MSU Farm Daze Tour is hosted by the MSU Triathlon Club.

Zoo-De-Mackinac Bike Dash Harbor Springs, May 19

This is not a race! The Zoo-De-Mack is a scenic 51 mile bicycle ride and a weekend of huge parties in one of the most beautiful areas of Michigan. More than 3,500 outdoor enthusiasts gather each year to take part in this fun filled weekend. Visit www.zoo-de-mack.com

Tour de Tecumseh Tecumseh, May 20

Enjoy a leisurely 12 mile ride winding through the historic neighborhoods of Tecumseh. Or, for more of a challenge, the 50K and 100K rides will take you on longer loops around Tecumseh, including long stretches of country roads. Check out tecumseharts.org.

Lucinda Means Bicycle Advocacy Day East Lansing, May 23

Advocacy Day is your opportunity to speak with one voice to help advance the interests of all cyclists in the state by communicating the great importance of cycling to the Michigan Legislature. Visit www.lmb.org

Das Tour of Frankenmuth Frankenmuth, May 26

Racers must have an annual USCF license for all races except beginner groups which require a 1-day or annual license. Racers choose appropriate category. 5 laps is 77.5 miles, 1 lap would be 15.5 miles. The course takes you through scenic farm lands. Learn more at www. tourdefrankenmuth.com

Hanson Hills Challenge Grayling, June 3

The third race in the MMBA Championship Points Series heads to Grayling. One of the area’s best trails. Check out mmba.org for more information.

Michigan Tour de Cure Brighton, June 9 (6 a.m. to 4 p.m.)

Register as an individual or form a team, and fundraise a minimum of $200 per rider to go towards research, education, and advocacy. Fully supported routes for all riding levels plus a spectacular Finish Line Festival await you! Visit www.diabetes.org/michigantourdecure

Michigan Mountain Mayhem Boyne City, June 9

The Michigan Mountain Mayhem (MMM) is a cycling/ road bike event which will test you both mentally and physically. It is one of the most grueling and challenging rides you will ever participate in. Can you handle 10,000 feet? Visit michiganmountainmayhem.com for more information.

COLOR CODE: ROAD RACE • ROAD TOURING EVENT • MOUNTAIN BIKE RACE see page 15 for definitions

16

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2012

The 2012 Ride Guide • Healthy & Fit Magazine T-shirt Ride Laingsburg, June 9 (7 a.m. to 3 p.m.)

All routes start out together with each one splitting off at different mileage points to form its particular loop.

Routes use rural Shiawassee County roads and merge for the last 5 miles back to the starting point. Visit www. biketcba.org for more information.

Sunrise Bicycle Tour Alpena, June 15-17

A three-day bicycle adventure showcasing the pristine natural beauty of northeast Michigan along the sunkissed shores of Lake Huron. Each day will feature a different loop tour from Alpena. Join the people in Alpena as they roll out the welcome mat. Visit www.lmb. org for more information.

Tour de Taylor Mattawan, June 16

100K/50K/15K routes. Open roads, picturesque vineyards, and a family-fun environment. All net proceeds given to The Make-A-Wish Foundation of Michigan. Visit www.tourdetaylor.org.

Founder Lumberjack 100 Wellston, June 16

Michigan’s first 100-mile mountain bike race! The Lumberjack 100 consists of a 33-mile loop, snaking trough the Big-M Ski Area and Manistee National Forest. Learn more at www.lumberjack100.com.

Pedal Across Lower Michigan (PALM) St. Joseph, June 23-29

Pedal Across Lower Michigan (PALM). 290 total miles, optional longer daily routes. Optional meal & bus purchase. 750 riders. Suitable for novice or veteran tour riders. Applications available in mid-January. Send address to palmbiketour@yahoo.com.

Sweat Shaker Harrison, June 30

The course is set in a beautiful forest with massive trees and rolling hills. This trail sports some long, gentle climbs (a few not so gentle) and holds up well to rain. A nice combination of mostly fast flowing trails and fun for all racers. Visit midmich.edu for more.

Mick’s Ride, 4th Annual Bicycle Ride Jackson, June 30

A tour of southern and western Jackson County celebrating the life of Mick Webster who passed away from malignant melanoma in 2006. Funds support Relay For Life. Mass police escorted start. Learn more at pandtfitness.com.

Kalamazoo Scenic Bicycle Tour (KalTour) Kalamazoo, July 8 (7 a.m. to 4 p.m.)

The Kalamazoo Scenic Bicycle Tour (KalTour) offers a choice of distances on scenic low-traffic roads, a common lunch stop for all routes with plenty of sandwiches, fruit and cookies, and even a few hills on the longer routes. Learn more at kalamazoobikeclub.org

One Helluva Ride Chelsea, July 14

This scenic bike tour consists of mostly paved roads, perfect for a wide-range of skill levels. The 76 and 100mile routes will take you to Hell – Hell, MI that is! Visit www.aabts.org for more information.

Boyne Challenge Boyne City, July 9

Hills are every cyclist’s friend, right? We’ll if they are, you’re in luck at the Boyne Challenge. The trail is approximately 11.5 miles per lap of single and double track trails. Check out funpromotions.com.

Summer Tour on the Trails Rockford, July 11-15

SummerTour On The Trails is a circle route starting and ending in Rockford. The tour takes riders to a different part of Michigan each year, with only two overnight locations. Learn more at biketcba.org.

6 & 12 Hours of Ithaca Ithaca, July 21

An endurance race within easy driving distance of Lansing. Choose between the 6 or 12 hour time and go at it. Winner is the one with the most laps. Visit www. funpromotions.com for information.

Tree Farm Relay Novi, July 23

The 6th annual Tree Farm Relay follows the format you have grown to love - a unique 4-person team relay race.

The course features lots of hills, passing zones and fun!

Visit www.teamtreefarm.com for more information.

Women on Wheels Ride Mason, July 21

Join over 500 women, men, and children for the TriCounty Bicycle Association’s 32nd Annual Women On Wheels bicycle tour. The tour travels the scenic country roads southeast of Lansing. Maps, rest stops (food and water), sag vehicles, and lunch will be provided. Visit www.biketcba.org for registration information.

COLOR CODE: ROAD RACE • ROAD TOURING EVENT • MOUNTAIN BIKE RACE see page 15 for definitions

MARCH 2012

www.healthyandfitmagazine.com • Healthy & Fit

17

The 2012 Ride Guide • Healthy & Fit Magazine Komen Mid-Michigan Ride for the Cure Ann Arbor, August 4

This event is much more than a cycling event - it is a dynamic new way for men, women and children of all ages to support the mission of Susan G. Komen Ride for the Cure. Registered riders commit to raising a minimum of $500 to benefit the Komen MidMichigan Affiliate and choose to Ride 30, 60, or 100 miles! Visit komenmidmichigan.org for more.

Minard Mill Bicycle Tour & Wienie Roast Jackson, August 5

Multiple loops from 17-100 miles, rural, paved, flat to gently rolling with light traffic. Sag stops, lunch including hot dogs (regular and vegetarian), baked beans, chips, veggies, fruit, cookies & more. Learn more at cascadescyclingclub.org.

Ruby Campground Mountain Bike Race Port Huron, August 5

This Michigan Mountain Biking Association race is a favorite. The course features a long, climbing hill and two river crossings. Learn more at mmba.org.

Michigan UP Sight Seeing Road Ride Lansing, August 9-13

Guided road riding tour 30-40 miles a day, through the rolling back roads of the Central UP. Each day, stop for lunch at some of the most scenic areas in the UP. Visit michigancyclingcharters.com

Ore to Shore Nauganee, August 11

The O2S is a point-to-point race, with riders gearing up at the start line in Negaunee, where in 1844 iron ore was first discovered in the Superior region. Visit oretoshore.com for information.

Maybury Time Trial Northville, August 18

The course uses 99% of the normal mountain bike trails, with some tough climbs at the beginning and end, as well as fast open passing zones and speed areas. Learn more at www.mmba.org.

DALMAC East Lansing, August 31 to Sept. 4

The objectives of DALMAC are to develop an awareness of bicycling and its needs among the citizens of Michigan, to promote bicycling as a healthy means of transportation and recreation, and to encourage wider participation in bicycle use. All routes will begin at the MSU Pavilion in East Lansing.

Learn more at www.biketcba.org.

Addison Oaks Fall Classic Addison Oaks, September 9

The course consists of fast and flowing sections with some tight and twisty sections to challenge your skills. It is approximately seven miles in length and about 70 percent singletrack. Visit mmba.org.

Michigan Pink Tour Oxford, September 16

4th Annual Michigan Pink Tour charity ride to support young women living with breast cancer. A 45 and 72 mile road loop, as well as a 50 mile dirt option beginning and ending in Oxford is offered. Net proceeds to benefit the Young Survival Coalition.

Visit MichiganPinkTour.org for information.

Le Tour de Donut Greenville, September 22

The “Tour de Donut” road bike race is a spoof on the “Tour de France.”This appetizing 30 mile bike race is a fun race with rest stops every 10 miles where racers can get water, fruit, first aid, use the bathroom and eat donuts. For every donut eaten, three minutes are deducted from your official finish time. There are only two rules: All donuts must be eaten in the “Donut Zones” and if you toss your cookies- you’re out. Check out klackleorchards. com.

Pando Challenge Rockford, September 23

One of the last mountain bike races of the year.

Held at a tough 4-1/2 mile course, you’ll experience technical climbs, descents and plenty of singletrack with wide passing areas . If that’s not enough to tempt you, you’ll have some long bombin’ descents, and climb upa ski hill on each lap. Visit mmb.org. for more information.

Train-N-Wheels Fall Bike Tour Durand, September 25

This is a tour that supports the development of a National Railroad Memorial in Durand MI. Proceeds will help to build a pedestrian and bicycle overpass the historical Durand Union Station. SAG, rest stops, & cookies provided. Rural rolling area.

Visit nationalrailroadmemorial.com/content/ for information.

Burchfield Time Trial Holt, September 30

10-mile time trial in the Lansing area; part of the MiSCA race schedule but is open to all racers regardless of age or skill level. Visit mmmba.org.

COLOR CODE: ROAD RACE • ROAD TOURING EVENT • MOUNTAIN BIKE RACE see page 15 for definitions

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Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2012

The 2012 Ride Guide • Healthy & Fit Magazine Fall Color Tour Lansing, October 4-7

A guided, mostly paved trail ride through north east Michigan. Pass through many quaint and unique small towns following the railways of yesteryear. Visit michigancyclingcharters.com.

Fitzgerald Park Family Bicycle Color Tour Grand Ledge, October 13

Scenic, leisurely ride to the Country Mill (cider mill) on Otto Rd. Participants may want to bring money to purchase items at the Country Mill. Learn more at eatoncountyparks.org.

Fox Park Family Bicycle Color Tour Potterville, October 13

Scenic, leisurely ride to the Country Mill (cider mill) on Otto Rd. Participants may want to bring money to purchase items at the Country Mill. Learn more at eatoncountyparks.org.

Iceman Cometh Kalkaska, November 3

The Iceman Cometh Challenge is a 27 mile point-topoint mountain bike race from Kalkaska to Traverse City, Michigan. Held traditionally on the first Saturday of November, the 22nd annual Iceman will be held on Saturday, November 3, 2012. Visit iceman.com.

Silver Bells Electric Light Parade “Float” Lansing, November 16

Cyclists from across the state can light up their bikes and join the parade for this annual celebration in downtown Lansing which attracts over 150,000 people. In line with LMB’s mission of promoting bicycling and the safety of bicyclists on Michigan roadways, a “share the road” message will announced throughout the parade. Learn more at lmb.org.

COLOR CODE: ROAD RACE • ROAD TOURING EVENT • MOUNTAIN BIKE RACE

March 22 - 24, 2012 Jenison Field House Held in conjunction with the MHSAA State Tournament at the Breslin Center, the March Magic Hoopfest is an interactive fan festival and basketball playground for children and adults of all ages. Get in on the fun!

Admission FREE with valid 2012 MHSAA Basketball Semi-Finals or Finals Tournament Ticket - All others just $2!

GET MORE INFORMATION AT: www.marchmagichoopfest .com

MARCH 2012

www.healthyandfitmagazine.com • Healthy & Fit

19

Diet

Meals in minutes

Healthy meals are a flash in the pan with these tips. by Karen Giles-Smith

I

• WebMD.com: On the home page, search for “printable healthy grocery shopping list and guide”

t takes about the same amount of time to get take-out as it does to make a meal. Even if you don’t fancy yourself a cook, with the following tips, you can easily dish up a healthy meal in 30 minutes or less.

Stock the pantry with staples Stock the cupboards, refrigerator and freezer with staples—basic and frequently-used ingredients. This will keep last-minute runs to the grocery store to a minimum. When you’re getting low on a staple, add it to the grocery list. Try one of these pantry lists or create your own: • RealSimple.com: On the home page, search for “pantry staples checklist” • MealsMatter.org: Meal Planning Tools; My Pantry • FoodNetwork.com: On the home page, search for “the healthy pantry”

Keep a running grocery list It’s easier than it sounds! Print off an online grocery list that includes the basics—or make your own list—post it on the refrigerator, and add to the list whenever you run low on an ingredient.

Before you take your weekly grocery shopping trip, add ingredients to the list that you’ll need for the recipes you’ll make during the week ahead. To try: • NutrientRichFoods.org: Living Nutrient-Rich; Nutrient-Rich Shopping List • MealsMatter.org: Meal Planning Tools; My Shopping List

Grocery shop once a week

Plan ahead Banish the “I don’t know what to make for dinner” blues by planning a few meals the week before. Try designating several days of the week for specific types of dinners, for example, Sunday is a crock pot meal, Monday is breakfast for dinner (omelettes, blueberry pancakes, etc.), Tuesday is crockpot leftovers, Wednesday is a pasta dish, Thursday is a baked potato bar, Friday is pizza, and Saturday is dinner out.

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Feature

Life after pro football

Retired Detroit Lions player stays in the game, tackles new goals. by Mitch Smith

W

hat happens when a pro football career comes to a sudden halt? How does a top-flight professional athlete stay in shape when he no longer plays the game or has access to training facilities, coaches and trainers?

Enter Luther Elliss, retired Detroit Lions football player. For years, sports, specifically football, were his consuming passion. Four years of Division 1 football at the University of Utah and nine seasons as a starter at defensive tackle in the National Football League were his life until injuries forced his retirement in 2005.

I had the opportunity to get a glimpse inside the life of Luther Elliss during his recent trip through Michigan to promote Fuel Up to Play 60, a children’s health initiative developed in partnership with the National Football League and the National Dairy Council.

How Elliss stayed in shape and worked out intrigued me, especially when he attempted to use a hotel treadmill one morning. “I had to stop,” said Elliss. “I thought the treadmill was coming apart.

Then I took one look at the stationary bike and decided I would be better off going for a jog. Most workout equipment at hotels is not built for a man of my size: I’m at 310. I want to get under 300. If I can get there, 280 would be best for me— that’s what my doctor tells me.”

Elliss played at 310 pounds as a pro, but he sported a lot more muscle back then. During that time, he was known as

the “Strongest Man in the NFL.” When he played for the Detroit Lions, he said he felt like “Superman indestructible” because he played healthy and injury-free

Luther Elliss Two-time Pro Bowl Player Height: 6’ 5” Weight: 310 Seasons: 9

most of his career.

“The trainers didn’t make adjustments to the workouts as players got on in years,” explained Elliss. “As we got older, we could have benefited from more stretching and flexibility exercises to maintain our level of fitness.”

During Elliss’ last few years in the league, his injuries began to pile-up. He sustained damage to the disks in his back, an orbital bone fracture, several concussions, a right ruptured Achilles tendon, multiple torn muscles and strains and two elbow injuries and surgeries— due to permanent loss of range of motion

in one arm, Elliss can no longer touch his fingers to his shoulder.

Eventually, Elliss couldn’t play at the level he wished and decided to retire.

Although retirement was a completely different lifestyle, the game had never defined Elliss’ character. He felt prepared to be successful doing whatever life had in store for him after football.

Although Elliss faced challenges, such as reducing his calorie intake and adjusting his fitness regime, he has thrived. His workouts and eating habits are now under the supervision of a physician. “There are some really good resources on the web and I’ve discovered resistance exercising with bands to build my flexibility,” said Elliss. “I try to get my cardio in on ellipticals and treadmills.”

Elliss and his wife, Rebecca, have 12 children, some of which are adopted and have special needs. Elliss speaks across the country to groups about foster care and adoption issues. “Now I prepare and work every day to improve children’s lives through the Fuel Up to Play 60 program and through my work with adoption groups. I’m blessed by what I have experienced as an NFL player and as long as people will listen, I’ll share my passion with them.”

Mitch Smith enjoys all things outdoors, except mosquitoes.

He blogs at http://referee1. blogspot.com.

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MARCH 2012

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Health

The perfect client

What makes the perfect personal training client? Read on! by Justin Grinnell

I

am going into my 10th year in the health and fitness field, with the majority of my 20,000-plus hours of experience coming from working with clients one-on-one.

Most of the people I have had the pleasure to work with have had many of the same goals and obstacles. During this time I have learned much about the basic psychology of how people respond and react to change.

It is not as easy as I once thought. I used to think that if everyone did what I did they would feel great, look the way they want, and end up loving to eat oatmeal, chicken, broccoli, protein shakes, cod liver oil, and wheatgrass.

Boy, was I wrong!

It is not all about eating a perfect diet, and working out hard five to six days a week. It is all about changing habits.

Here’s what I think the “perfect client” needs to do in order to get their health

back on track. It’s all about the mindset!

Make the time The number one excuse that I hear from people is that they simply don’t have enough time to commit to their health.

Wow! Really? The health of your body should be your top priority.

This may sound selfish to many people out there, especially parents, but your number one time commitment should be to yourself and no one else.

Yes, you have to make time to prepare your daily meals and weekly workout schedules. You have to find time to make your body and mind feel great. If you do, I can promise you that your family, friends, and workplace will reap the benefits.

Be honest with yourself It is hard to admit when we make mistakes. No one likes to be wrong, and admit they are not reaching their own

potential. Negative feedback is not what we want to hear, and instant gratification is what we have come to love.

When I ask many people how they are eating, nine times out of ten they usually say, “I eat pretty well.” Another question I ask is do you work out hard? Once again I hear, “Yes, I walk all of the time.”

As I listen to these answers I am baffled. You came to me to improve your health and fitness.

You are 30+ pounds overweight and have many aches and pains, so let’s get serious.

You are not eating well or else you would not have a weight problem, and walking is not helping your mobility issues and is not burning any fat.

Once we can admit that we need to make a serious change to our nutrition and exercise regimen then I can help you.

Until then we will have a rough road ahead of us.

Be honest with yourself, and me and then we will make some progress.

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Healthy & Fit • www.healthyandfitmagazine.com

Whether you are already fit or aspire to be, I will help you set realistic goals, provide a personalized fitness plan that is safe and effective, and will coach you as you work toward your goal.

Pat Hagen, Certified Personal Trainer

www.personaltrainerokemos.com MARCH 2012

Do it for yourself and no one else There are many reasons why people decide to get in shape, improve their health or lose weight.

The usual motivations are to get in shape for a wedding, a weight loss challenge at work, spring break or even because a loved one has asked. These are not good reasons to improve your health.

That may sound funny to you but it’s true. The reasons just stated are temporary, superficial, and simply an echo of what a spouse, friends, or doctor has been harping about for years.

None of these reasons will help develop habits for life.

YOU have to want it because YOU are ready to make the change for YOURSELF and develop lifelong habits for a healthier lifestyle. If you are not ready to do it for yourself, the odds of developing healthy lifestyle habits are low.

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PIONSHIP AM CH & SINGLE EVENTS

Start with small habit changes In the beginning of my career I thought this personal training thing was quite simple. I knew exactly what to tell my clients to get them in shape and lead a healthy lifestyle.

Eat five to six small meals per day with high quality food, drink lots of water, sleep seven to nine hours a day, and incorporate weight training and interval cardio routines at least three to four days per week.

Sounds easy right? Actually, it’s not.

If you are someone who only eats one or two times per day, drinks Diet Coke and coffee, and never works out how can you change your whole life in one or two training sessions?

I would get so frustrated when my clients wouldn’t do what I thought would work.

Yes, those recommendations would work, but not for everyone at first. It is just too hard to make big changes so fast.

Not everyone wants to go from not preparing meals and no intentions of working out, to a hard core chef in the kitchen and workout buff trying to get that washboard stomach.

Small changes to daily habits are the way to go,. That is why I developed the 21-day adherence grid for my clients.

By doing some self-searching and being honest with what habits you either need to develop or drop, you can make some dramatic changes over time for the rest of your life.

Choose up to four different habits, and for 21-days adhere to them 90 percent of the time. If you can adhere 90 percent of the time, studies show you have a 90 percent chance of developing or dropping that habit for good!

After you have been 90 percent adherent with those habits, you now can move on to developing some other healthy lifestyle habits.

Work with a qualified health and fitness coach, make the time, be honest with yourself, do it for yourself, and adhere to your habit changes 90 percent of the time and watch your happiness explode!

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site.

You can reach him at 517.708.8828 or mystateoffitness.com.

MARCH 2012

(517) 483-1227 Gannon Building Gymnasium (LCC Downtown Campus) 9:30 a.m.

10:00 a.m.

Dedication of Michigan ADFPF Hall of Fame Lifting begins

Event information: lcc.edu/pfw www.healthyandfitmagazine.com • Healthy & Fit

25

Seniors

Improve your health

Lifestyle changes don’t have to happen overnight. by Josh Smith

O

ur bodies are like engines, capable of producing energy so we can do the things we enjoy. To make our engines run efficiently, we need a combination of the right fuel and regular physical exercise. Foods from a variety of food groups provide high octane fuel, while at least 30 minutes a day of exercise make the engine run more efficiently.

The American Dietetic Association says variety is the secret to obtaining the nutrients our bodies need and color is key. Choose dark greens, such as broccoli, spinach or other leafy greens; Orange vegetables, such as sweet potatoes, carrots and squash and all kinds and colors of fruits. Strengthen your body with proteins of leaner meats, fish, beans or peas. For healthy fiber that satisfies hunger and reduces the need for snacking, add whole grains like cereals, breads, rice or pasta. Then just add water, a key ingredient for a healthy body, especially with a diet high in fiber.

an activity you dread. If 30 consecutive minutes is not feasible in your schedule, break up the activity into smaller amounts per day, such as three 10-minute sessions.

Lifestyle changes in diet and exercise don’t need to happen overnight. Start with small changes and gradually introduce new elements. Since some foods could have interactions with medications, check with your doctor before changing your diet. Long term, the investment in building a lifestyle of health and wellness will increase your mobility and prolong independence.

During National Nutrition Month in March, challenge yourself to eat better and become more active. That way your engine will last a lot longer and help you cover more miles with fewer tune-ups.

Walking, gardening, dancing and sports of any type qualify as exercise, even though they are also enjoyable.

Choose something you like and have fun rather than sentencing yourself to

Josh Smith, M.S. Exercise Physiology, is Fitness Coordinator at Burcham Hills Retirement Community.

Reach him at (517) 351-8377.

“I think my child stutters.

What can I do?”

Getting you back where you belong.

Researchers at MSU are conducting a study on brain development in children 3-10 years old to learn more about the causes of stuttering and to develop better prevention and treatment tools. Who can help? Both children who stutter and those who do not are invited to participate!

You will be compensated for your time.

For more information on this study, call

(517) 884-2257

or email hickskr@msu.edu.

Post-Hospital Short-Term Rehab 2700 Burcham Drive • East Lansing, MI 48823-3898 (517) 351-8377 www.BurchamHills.com

26

Healthy & Fit • www.healthyandfitmagazine.com

Michigan State University Department of Communicative Sciences and Disorders 117 Oyer Bldg, East Lansing, MI 48824

MARCH 2012

Athletes

Your stomach on sports

Don’t let a sensitive stomach mess with your game. by Karen Giles-Smith

A

thletes are often plagued by annoying gastrointestinal (GI) problems, namely upset stomach and diarrhea. The results may negatively affect training, performance and state of mind.

GI problems can occur during or after exercise. According to sports nutritionist Nancy Clark in her book, Nancy Clark’s Sports Nutrition Guidebook, 30-50 percent of endurance athletes experience GI problems during events.

In a study by the Oklahoma Foundation for Digestive Research, 70 percent of the athletes reported lower bowel symptoms such as diarrhea after exercising and 44 percent reported symptoms similar to heartburn. If this has happened to you, it probably doesn’t help to know you’re not alone; however, you may feel better knowing that there are strategies to help soothe your GI system.

GI problems are especially common in sports that jostle the intestines such as running. And some experts believe that exercise-induced diarrhea may be caused

by the redistribution of blood flow away from the intestines in order to nourish working muscles. Not much can be done about the jostling or blood flow. However, since GI symptoms during intense exercise may also stem from stress or food sensitivities, these symptoms can be managed with: • Relaxation techniques such as breath work, meditation or yoga • Regulation of the type and timing of pre-event meals • Avoidance of offending foods or beverages During training and competition, each athlete must learn through trial and error what works best and what doesn’t work.

In terms of food and beverage consumption, according to Clark, it’s an athlete’s job to train their intestinal tract to tolerate pre-exercise fuel. You can do this by starting with a small amount of well-tolerated food—maybe a cracker or a sip of a sports drink—and gradually increase the amount you eat and drink until you can consume about 200-300 calories during the hour before exercise.

Clark offers these additional sugges-

tions for athletes: • Don’t eat unfamiliar foods that might upset your system.

• Avoid fiber-rich foods before an event if you’re concerned about diarrhea.

• Avoid eating too much high-protein or high-fat food before exercise.

• Go easy on caffeine. Too much caffeine can cause upset stomach, diarrhea.

• Stay hydrated. Dehydration increases the risk of intestinal problems.

• When carbohydrate loading: Don’t eat fruit only; you’re likely to get diarrhea. Don’t eat refined white bread products only; you’re likely to get constipation.

• Gels and concentrated sugar solutions consumed during exercise may cause stomach distress.

Of course, GI problems may be unrelated to exercise or certain foods and beverages. Be sure to rule out other causes such as stomach flu, food poisoning and medications. If the problem persists, consult your doctor.

LANSING HIT CLUB A NEW DESTINATION FOR LANSING AREA BASEBALL AND SOFTBALL PLAYERS WE FEATURE SPACE FOR INDIVIDUAL, GROUP, OR TEAM HITTING, PITCHING, OR FIELDING PERFECT FOR BASEBALL, SOFTBALL, OR SLOW PITCH PLAYERS

NOW OPEN!!!

LANSING HIT CLUB 839 EDEN RD. MASON, MI

(517) 937-9045 JUSTIN PIERCE, OWNER

MARCH 2012

www.healthyandfitmagazine.com • Healthy & Fit

27

Pick up a pre-cooked rotisserie chicken from the grocery store’s deli department and make dinner a breeze!

E !

M ER TI V A S

10 Ways to Make a Meal with Rotisserie Chicken Greek Chicken Salad: Pull the meat off one rotisserie chicken and shred into bite-size pieces. On four individual plates, place 1 to 1 ½ cups packaged salad greens. Top with shredded chicken. Arrange four tomato wedges on the edge of each plate. Add Greek olives, crumbled feta cheese and sliced green onions. Serve with reduced-fat balsamic vinaigrette and a baguette from the bakery.

Chicken & Artichoke Pizza: Drain and chop 1 (14 oz.) can of artichoke hearts and mix with 1/3 cup light mayonnaise, ¼ tsp. hot pepper sauce and ¼ cup shredded Parmesan cheese.

Spread mixture onto a Boboli pizza crust. Top with 1 ½ cups shredded rotisserie chicken, 1/3 cup chopped red bell pepper, ¼ cup Parmesan cheese and 2 Tbsp. pine nuts. Bake at 400°F for about 10-12 minutes or until heated through. Serve with a tossed green salad.

White Chicken Chili: Add 2 cups of shredded rotisserie chicken to a large pot with 1 Tbsp. olive oil; sauté for 1-2 minutes. Add 1 (48 oz.) jar of cooked great northern beans, 1-2 Tbsp. cumin and 1 ½ cups salsa (mild to hot, to taste). Heat until hot. Add 2 cups shredded Monterey Jack cheese and stir until cheese is melted. Serve with whole grain tortilla chips and fresh fruit.

Flat Out Whole Grain Chicken Wrap: Spread 3 Tbsp. prepared guacamole on each Flat Out whole grain wrap. Top with shredded rotisserie chicken, shredded 2% Cheddar cheese, tomato slices, and romaine leaves. Wrap tightly, cut on a diagonal and serve with baked chips.

Black Bean and Chicken Quesadillas: For each serving, combine shredded rotisserie chicken with a little cumin.

Spoon it onto one half of a low-fat flour tortilla; top with drained black beans and sprinkle with shredded 2% Cheddar cheese; fold tortilla in half and cook in a nonstick skillet (coated with cooking spray) for 5 minutes, turning once. Cut into wedges and top with diced tomatoes, salsa and reducedfat sour cream.

Quick Chicken Pot Pie: Combine chopped rotisserie chicken meat, sliced canned mushrooms, cooked mixed vegetables and a can of reduced-fat cream of chicken soup. Pour into a casserole dish that has been coated with cooking spray. Top with prepared reduced-fat biscuit mix and bake at 350°F about 15 minutes or until filling is hot and the topping is browned.

Chicken Curry Salad in Wheat Pita: Blend 1/3 cup plain non-fat yogurt, ¼ cup low fat mayonnaise, and 2 tsp. curry powder. Set aside. In a large bowl, combine 2 cups chopped rotisserie chicken, ¼ cup raisins, ¼ cup sliced almonds, 1 chopped medium apple, and 2 stalks chopped celery. Add dressing and blend well. Serve on a bed of spinach leaves or use as a filling for whole wheat pita bread.

Chicken & Vegetable Stir-Fry: Stir-fry one package of frozen oriental vegetables mixed with bottled stir-fry sauce until vegetables are crisp-tender. Add 2 cups chopped rotisserie chicken meat. Serve over instant brown rice and top with chopped peanuts, if desired. Serve with pineapple chunks and store-bought fortune cookies.

Chicken Caesar Salad: Divide a bag of romaine salad onto four individual dinner plates. Top salad with shredded rotisserie chicken meat. Add seasoned croutons, shredded Parmesan cheese and reduced fat Caesar dressing. Serve with whole grain dinner rolls.

Chicken Burrito: Spread vegetarian refried beans in the center of each flour tortilla. Top with shredded 2% Colby Jack cheese and shredded rotisserie chicken. Microwave until cheese melts. Top with shredded lettuce, diced tomatoes, salsa and reduced fat sour cream. Fold up and serve with a side of Mexi-corn.

Source: Meijer Healthy Living Advisors, meijerhealthyliving.com

Diet (continued from page 20) few minutes in the morning getting dinner started. For example: • Add marinade to meat, cover, and stash it in the refrigerator.

• Pull together and prepare recipe ingredients. Wash and cut vegetables.

• Make a crockpot/slow cooker recipe that will be ready when you are.

When you have a little more time— maybe on the weekend—double a recipe and freeze half to use during the week.

Lasagna, casseroles, soups and stews freeze well. Recipes to try: • EatingWell.com: On the home page, 28

search for “healthy make-ahead meals and side dishes” and “healthy freezer recipes” • CookingLight.com: On the home page, search for “17 best freezable recipes” • GoodHousekeeping.com: On the home page, search for “make-ahead recipes”

Keep It Simple Dinners don’t have to be gourmet to be delicious. Look for recipes online and in cookbooks that are defined as healthy,

Healthy & Fit • www.healthyandfitmagazine.com

quick and easy. Collect recipes that sound good, have a short ingredient list, minimal steps in the directions, and a preparation time of 30 minutes or less.

Ready to get cooking? Start with these simple suppers: • Omelettes or frittatas • Pizza made with refrigerated or frozen pizza dough. Add sauce, cheese, and toppings such as vegetables and pre-cooked chicken strips ( found in the freezer section).

• Rotisserie chicken meal (see 10 Ways to Make a Meal with Rotisserie Chicken) MARCH 2012

Knees (continued from page 14) “There is an interesting debate regarding the best shoe,” says Dr. Lemmen. “A barefoot/minimalist shoe which forces the foot to maintain its own strength, or a stability shoe that supports the foot and does all the work. Not everyone needs a stability shoe; not everyone can use a minimalist shoe. Most people need a shoe type that falls in the middle.”

If using a minimalist shoe, Dr. Lemmen stresses the importance of gradually increasing duration and distance to decrease risk of fractures of the foot, ankle and lower leg.

Form.

Proper running form is essential for injury prevention. Check out running clinics, books and DVDs such as Good Form Running (GoodFormRunning. com) and Chi Running (ChiRunning.com).

Cross-Training.

“Runners should cross-train to build core strength and flexibility, focusing on the iliotibial (IT) band and hamstrings,” says Dr. Lemmon.

“Running works out one type of muscle, so runners develop weakness in some muscles and tightness in others. If done correctly, Yoga and Pilates are wonderful for most people for cross-training. And using a foam roller is the best way to stretch the IT band. Be sure to get personalized advice from a physician or physical trainer.”

3460 Dunckel Rd., Lansing

culliganlansing.com

Surface.

A surface with a little “give” is easier on the joints. Whenever possible, run on a softer surface such as a running track, grass or dirt.

CYCLING Although cycling is not a high-impact activity, the repetitive motion of pedaling can lead to a variety of overuse knee injuries. It’s estimated that 40-60 percent of riders experience knee pain.

Bike fit.

The proper bike fit is essential for knee health. Check frame size, seat height and position, handlebar height and position, crank length and foot position. A seat that’s positioned too high or too low may cause hyperextension or excessive force on the knee joint. Your knee should be slightly bent when the pedal is fully extended.

An expert at a bike shop can provide assistance.

Knee flexibility.

“Neoprene sleeves/knee braces keep knees warm and loose and help the brain focus on proper form,” says Dr. Lemmen. Ask a physician or physical trainer for advice regarding the best type of knee brace.

“If you’re a serious runner or cyclist, learn about proper form, training and equipment,” says Dr. Lemmen. “Start off with good habits because it’s hard to change once you learn the wrong way. If something hurts, your body is telling you there’s something wrong. Listen. If it doesn’t improve with rest, find out why.”

American CPR Training

517.349.8811 Okemos, MI

amcprtraining.com Providing quality CPR & first aid training since 1991. Classes meet certification requirements for personal trainers

Lansing • 517.507.4588 Mason • 517.889.1921 St. Johns • 989.769.4256 www.hearinghealthcenter.org

MARCH 2012

www.healthyandfitmagazine.com • Healthy & Fit

29

Health

A snack attack!

39 tasty treats that won’t ambush your diet. by Lisa Marie Metzler

S

nacking isn’t a crime. It’s actually recommended we eat more often to keep our metabolism revving.

The crime is what we’re choosing for snacks. An afternoon cup of coffee and donut or a bag of greasy chips and a soda may provide a quick energy boost but it doesn’t last long. Instead you feel hungry again an hour later and maybe even a little cranky to boot. We’ve all heard nutritionists recommend fresh fruits and veggies for snacks but let’s be honest, that gets b-o-r-i-n-g fast! I’ve complied a list of snacks for the sweet, savory and salty taste buds and they are all around 150 calories or less. Peruse the list and circle the ones you like. Prepare snacks ahead for the week so you can grab and go when needed. I don’t want to be a buzz kill but selections like the McDonald’s ice cream cone or candy should be thought of as treats and used sparingly.

Salty and Savory

1

1 6-inch tortilla with 3 tbsp Shredded Monterrey Jack cheese microwaved for 20 seconds and served with 1 tbsp salsa.

2

1 hard boiled egg with 7 fivegrain crackers.

3

100 calories mini bagel with 2 tbsp hummus and slice of tomato.

4

23 almonds OR 48 pistachios.

5

5 whole-grain crackers with 2 tsp.

Pesto.

6 7

26

1 ½ oz. Vodka, 2 oz. cranberry juice and 4 oz. soda water.

11

Layer a small pear, chopped with ½ cup of low-fat cottage cheese.

27

12

2 cups sliced strawberries and 6 tbsp whipped-cream topping.

1 ½ oz. Vodka, 8 oz. light cranberry and pomegranate juice or 8 oz. light raspberry juice and ½ cup ice. Blend with ice.

13

¼ cup chocolate-covered soy nuts.

14

1 cup red grapes and 11 almonds.

Take a little time on Sunday and mix up some crunchy, sweet and tasty mixes to keep in your bag or desk drawer at work. Each portion is around 150 calories.

15

3 graham crackers halves with 1 ½ tbsp part-skim ricotta.

Drizzle with ½ tsp.honey and sprinkle with cinnamon.

29

3 tbsp each of raisins and dry-roasted peanuts

16

1 McDonald’s reduced-fat vanilla ice cream cone.

30

¼ cup low-fat granola mixed with 1tbsp dark-chocolate chips

17

1- Three Musketeers Mint Bar OR 1 dark chocolate York Peppermint Pattie (39 grams)

31 32

2 tbsp each of toasted almonds, dried cranberries and raisins.

33

¼ cup Kashi Go Lean cereal, 1 unsweetened dried pineapple ring and 1/8 cup unsweetened, dried banana chips

18

In a bowl combine ¾ c. cantaloupe, ½ c. honeydew, and ½ c grapes. Toss with 1 tsp, honey and fresh chopped mint and spritz of lemon juice.

19

1 medium banana, cut up into in small chunks and freeze overnight. Place in blender or processor with a splash of low-fat milk and blend until creamy like ice cream.

3 tbsp hummus, ½ whole-grain pita, cut into wedges and ½ cup pea pods.

21

1 small apple and and 1 oz. Brie.

1 oz baked tortilla chips (12-15) with ¼ cup salsa.

Beverages

9

Air popped popcorn drizzled with 1 tbsp of coconut oil and choice of spices.

1 – 4oz glass of red wine (Pinot Noir has the most antioxidants).

Microwave 1 tbsp dark chocolate. Drizzle over 7 small pretzel twists. Cool & eat.

1 oz. Dark chocolate, melted and drizzled over 5 – 6 strawberries.

8

25

10

20

100 calorie string cheese with ½ cup cherry tomatoes.

30

Sweet Treats

22

1 cup skim milk with 1 tbsp sugar and 2 tsp unsweetened cocoa powder. Microwave for 1 minute.

23

1 cup skim chocolate milk (great for refueling after a workout).

24

12 oz. of diet root beer with ½ cup light vanilla ice cream.

Healthy & Fit • www.healthyandfitmagazine.com

Mix and Munch

28

100 calorie microwave popcorn and 2 tbsp dried cranberries

Vending Machine Best Bets It’s 3 p.m. and you didn’t pack any snacks for work. You’re probably faced with a lot of sugary and fatty choices. These choices are 160 calories or less.

34

Austin Zoo Animal Crackers 130 calories

35

Planter’s Sunflower Kernels, 160 calories

36

Sun Chips Original, 140 calories

37

Synders of Hanover Mini Pretzels (20) 110 calories

38

Smartfood Reduced-Fat Popcorn, 120 calories

39

Planters Honey Roasted Peanuts, 160 calories MARCH 2012

Do you fit the bill?

If you’re between the ages of 50-59, think you’re fit and willing to share your story with us, Healthy & Fit Magazine wants to hear from you! Visit our Web site at healthyandfitmagazine.com and download a questionnaire. Once submitted, a panel of the mid-Michigan’s best and most trusted trainers, dieticians and motivators will pick who they feel are mid-Michigan’s “Fit Over 50!”

Men and women are encouraged to apply. See Web site for full details. This is not a contest. Think of it as a showcase of the area’s fittest examples.

Details of our “Fit Over 60+” will be released soon!

O

V

E

Ages 50-59 we want to hear from you!

R

Healthy solutions. Fit results. A better you.

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

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

healthyandfitmagazine.com and enter today!

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