Healthy & Fit Magazine March 2011

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

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

Snooze to lose?

FREE

March 2011

As a mother of two, Shoune Rolle, 37, of Charlotte, keeps busy and fit!

13 Studies shows sleep may help you shed pounds

ALSO INSIDE:

21 Spring break workout

Stay in shape while you’re away Our recipes taste great!

30 Slim finances?

Stay fit on a budget

CHE 201 CK 1 CY IT O PGS CLIN UT! O . 15 G G UR -19 UID E

28 Farm-fresh food

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made.

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Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.

51 7 - 37 7 - 1 41 1

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If you’re already a PHP member, we’re happy to have you as part of our family.

If you’re not a PHP member, it’s a great time to look at your healthcare options.

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MARCh

MARCH 2011 VOLUME 6: NO. 12

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Get in motion!

The annual cycling guide has rides for all ages, shapes and sizes.

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11

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

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MARCH 2011

Mouth cancer and sexual behavior Find out if there is a correlation.

Dream away pounds

Can more shut-eye shed excess weight?

Beginner bikes

Here’s what to look for in your first purchase.

Working out while on break

Here’s all you need to keep your fitness up.

Recreational archery

Archery is fun and good for you.

Age appropriate action

The key to maintaining a healthy life.

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American idols

Author reflects on two of her most beloved idols.

Spring gadget guide Fun fitness products.

Farm-fresh food

How to find and prepare local food.

Keeping fit on a budget Economical ways to stay active

ON THE COVER: Shoune Rolle

Rolle, 37, is a hair stylist who lives in Charlotte with her teenage son and daughter. She said her best way to stay fit is to walk. “I walk everywhere I can, avoid using elevators,” she said. “It adds up and keeps me fit.” Rolle said she watches her diet and makes sure to pick healthy choices when she can. www.healthyandfitmagazine.com • Healthy & Fit

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We change lives Meet Abby Weston “Every workout is different. I’m sure I have been exposed to at least 200 different exercises since joining – and just when I think they have exhausted their options they pull out a new one. The possibilities are never-ending and it keeps the workouts fresh and fun. They have given me the tools to succeed and all I have to do is show up with a good attitude and the willingness to work hard. The results are already coming and I know they will continue to come if I keep up my end of the bargain. SOF has given me the means and support to take it to the next level and I can’t wait to see my progress unfold.”

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PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

KISSCO PUBLISHING, LLC 312 NORTH St., STE. B • MASON • MI • 48854

Important lessons from an Olympian

A

ll your energy has to go to home plate. That’s what two-time Olympian Jennie Finch told a group of girls at a softball camp bearing her name this past February in Monroe. Don’t waste any energy and save it for the pitch. Put your effort into concise motions and a maximum effort to improve your chance of striking out the batter.

I like it. No wasted energy. Focus on a goal and cut out the distractions and get to the point.

There are lessons in sports than translate nicely into life. Growing up in a basketball family, I’ve known about sports/ life lessons for a long time, but it’s nice to be reminded now and then.

Especially when the lessons come from a sport that I’m still trying to learn.

This past February my oldest daughter, LEARNING LESSONS: Players of the Mason Diamond Dawgs Autumn, 11, attended the Jennie Finch Softball pose before another day of camp. They are: from left: Jenelle, Camp in Monroe. I went Shay, Lexi, Autumn and Megan. there with three team moms and four of Autumn’s teammates. While that was a lesson in itself (how many bags do you really need for a two day trip?) it was the camp lessons that made the most sense.

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING EDITOR Karen Giles-Smith www.TheWellnessWriter.com CONTRIBUTING EDITOR Courtney Siekirk SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

517.244.1844

As a coach and father, it’s nice to see Autumn interact with Finch and her other Olympic teammates, and to hear what it takes to not only make it to the next level in softball, but what they feel is important in life.

Study hard, the Olympians said. Eat right. Practice. Have a goal. Dream and believe in yourself. It was great.

Hearing a mom or dad preach is one thing, but when a sports idol tells it, it’s even better. I know I can apply that kind of logic in my everyday life. I will apply it.

I was one of the many dads holding my camera and trying to capture everything I could. I forgot my good camera (I’m lucky that the other members of my group remembered. Thanks ladies!) so we got a lot memories ... ... and reminders.

It’s stuff I hope the girls remember.

Enjoy the issue!

MARCH 2011

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

2011

Orthopaedic Rehab’s 8k-5k-kids run

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For more information contact Bob Gilmore, race director at: 517-788-1121 or email: karyn@orsmi.com

2011

Fit Features L I NDA WHI T E (White is pictured at left, with daughter Rachel) After being diagnosed with osteoarthritis at age 34, Linda White, of Lapeer, gave up high impact exercise. “I was part of the aerobic dance craze in the 80s,” she says. “But I wasn’t serious about my health, it was just fun and kept me fit.” Recently White, now 51, got back on track with fitness. “I walk daily, no matter the weather—anything except thunderstorms. All-weather clothing makes walking in the coldest weather turn into a warm, enjoyable, beautiful day! I use a heart rate monitor to keep myself in my target heart range for fitness. Getting a dog certainly helped. Really, it’s a commitment to myself and my dog to make sure we both get the exercise we need. We walk at least an hour every day, but I prefer 75 to 90 minutes. I also try to incorporate free weights into my workouts at least twice a week and I use a total gym. I’ve started yoga in the past year and I love it!” White has also changed her eating habits. “I’m much more conscience of the types of fat I eat, such as using olive oil in cooking and eating walnuts. And I never drink anything with sugar in it. I’m a big green tea drinker—I keep a pitcher of it in my fridge and drink it all day long.”

White has noticed several benefits from a healthier lifestyle. “I feel stronger, have less back pain issues, and have more energy when I work out, even if I’m tired from lack of sleep. I’m also quite flexible which I believe is very important to my feeling of wellbeing.”

VI CT OR WH I T E Victor White, 52, of Lapeer, found a physical activity he loves—cycling—and makes it a priority in his life. “I’ve always been athletic,” says White. “I played basketball, flag-football and golfed, but hadn’t really done much since the early 1990’s. Some friends started cycling in 2004 and I decided it would be fun to join them. I’ve been riding ever since.” In 2005 at age 46, White and two friends rode to the Mackinac Bridge in one day. They left Otisville at 4 a.m. and made it to the bridge by 11:55 p.m. For the last 30 miles, White pulled, which means he led the group and got the most drag from the wind while others coasted a bit in his draft. “Weather permitting, I make road bike riding a priority,” says White. “I’m outside riding by mid-March, and ride until October. I like to ride three or four days a week for at least 90 minutes or 30-plus miles. I’ll also throw in a 100-miler every few weeks or so. In the winter I use a trainer on my bike and ride while watching a biking DVD or the TV. I also like to mountain bike but don’t do that as often. I competed in a small triathlon and did very well. I plan on doing one again next summer with my daughter.” The challenge is what keeps White going. “I work toward my personal best. My buddies and I keep track of miles, speed and heart rates and it’s a competition between us. We all want bragging rights for the best ride!”

E VA RE I T ER Eva Reiter’s adventures in health began when she was 13. “I discovered weight lifting while training for the upcoming volleyball season,” she says. “While I’ve had my ups and downs with lifting and my health, this first love jump-started my 10-year obsession of seeking out new fitness opportunities.”

Now 23, Reiter, of Haslett, has tried everything from boxing and kickboxing to hula, belly dancing, and even hot yoga. “I have to relocate often for work, so one of my favorite things to do after finding an apartment is to hunt down new places to exercise. I make new friends who also enjoy working out.” Reiter loves what fitness does for her body and soul. “Aside from loving the endorphin rush after working out, there’s nothing that makes me prouder than an emerging muscle—or at least a sore one. In addition to the physical benefits, maintaining a healthy lifestyle has also done great things for my sanity. If it wasn’t for the wonders of the heavy bag, I would still be in the fetal position in a corner of an engineering building computer lab.” Reiter recommends being a fitness tourist in your community. “Feel like you’re hitting a rut? Explore the options in your area and try something new. Find a new gym, a new workout buddy, invest in some workout tapes (Netflix has hundreds of workout DVDs to rent), or try a new active hobby. Great workouts come in surprising packages. I can guarantee that the ‘first class awkward feeling’ passes and you might discover that you’re a lot more daring than you may have thought.”

We need Fit Features! Have someone in mind that might be a good Fit Feature? We’d like to hear from you. Call us at (517) 244-1844 or e-mail tim@healthyandfitmagazine.com.

MARCH 2011

www.healthyandfitmagazine.com • Healthy & Fit

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Success! by Karen Giles-Smith Eric Paul Elliott

In order to enjoy a long life with his family, Eric Paul Elliott, 27, of Owosso, lost 80 pounds. Even after a lifetime of ups and downs with his weight, he was finally able to lose the weight and keep it off—with a little help from his friends and a local wellness center. Here’s the story of how he discovered what works for him.

What motivated you to make changes to your health habits?

I’ve battled weight issues for much of my life. I would lose a ton, get fit, and then find myself slowly gaining it back.

After the birth of my daughter, I decided that my health was important to someone else, too. I want to be healthy so I can enjoy my family without worrying about all the health problems that come along with being overweight. I want to live as long as possible, so eliminating health risks associated with obesity became a powerful motivation in my life.

After!

What changes have you made?

I took the Nutrition for Life course at K&G Wellness Center in Owosso. I’ve learned how to eat healthy foods that are available everywhere. K&G helped me learn how different foods, preservatives, and other chemicals impact how my body processes food. There are healthy foods all around us—we don’t have to be duped into eating all the processed garbage if we just take enough time to make healthy choices.

Before!

Before: Starting weight: 299 lbs.

Did you experience any challenges?

Time and the fact that I travel for my job are probably the most significant challenges I face. It’s easy to get busy and then feel like I have to “grab something on the go” when I’m working.

How did you overcome these challenges?

I’ve learned to plan ahead. Preparing meals ahead of time and being smart about the choices I make—including choices at restaurants when I do have to eat quickly—help me stay on track.

What changes do you see in yourself as a result of your healthier lifestyle?

I have a ton more energy. I can keep up with life so much easier now that I’m healthy and have dropped the weight.

I enjoy exercising and feel confident about being healthy in the future, too.

MARCH 2011

After: End weight: 219 lbs.

Height: 5’ 10.5”

What keeps you motivated to continue with your healthy habits?

I’ve stayed involved with K&G. They offer ongoing support and monitoring of my health and what I eat. I’ve also started walking regularly with Jon Stanton, a friend I met during the exercise lecture at K&G. We walk regularly on the Lansing River Trail and keep each other motivated to stay healthy.

What advice do you have for others?

First, you have to commit to being healthy and find a way that will work for you. The program at K&G Wellness works for me and for many others, too.

They’ve only been open since 2006, and their clients have lost 45,000 pounds!

It’s important to learn how to eat healthfully and then incorporate that into your lifestyle. Once it’s there, you have all the tools you need for longterm success.

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

Mouth cancer and sexual behavior Is there a correlation? by Dr. Susan Maples

Q. A.

I have heard there is a correlation between sexual behavior and increased risk of mouth cancer. Is that true?

Partially. The risk of oral cancer is not increased from sexual contact in itself but from transmission of certain high risk types of Human Papilloma Virus (HPV) through intimate contact.

HPV is one of the most common virus groups in the world and has many types.

The low risk types cause skin lesions such as warts.

The high-risk types are linked to approximately 90 percent of cervical cancers in women.

Recent studies show these same high-risk types cause approximately 60 percent of cancers in the mouth, including tongue, tonsils and throat.

The threat is for men and women alike.

12

According to the Center for Disease Control, 20 million Americans are currently infected with HPV while another 6 million are newly infected each year.

HPV type 16 poses the highest patient risk for oral cancers—up to 32 times more susceptibility, depending on the viral count. Yikes! That was a shocking statistic to me when I compared it to smoking (three times the risk) and habitual alcohol use (two times the risk).

So how do you know if you are infected? HPV infections do not typically cause any clinical signs or symptoms. Fortunately there is now a simple, professional test called OraRiskTM that can detect HPV infection very early. It is a swish (saline solution), gargle and spit test administered in your dental office and analyzed

by Oral DNA Labs.

If you and your dentist learn that you

Healthy & Fit • www.healthyandfitmagazine.com

are at high risk for developing oral or pharyngeal cancer you will likely want to increase the frequency of your oral cancer examinations. The earlier oral cancer is detected, the more successfully it is treated. Also, since high-risk HPVs are more significant in higher counts, it might make sense for you to identify and avoid the potential for re-exposure.

Don’t be afraid to discuss your risks for oral cancer with your dentist.

Together you might save your ability to swallow or chew, save yourself from severe disfigurement, or even save your life!

One last nudge: Help spread the word to teens and sexually active adults, that despite what they might have heard, oral sex does not mean safe sex!

Dr. Susan Maples is a Lansing area native and has practiced dentistry in Holt for 23 years.

She can be reached at 517.694.0353.

MARCH 2011

Sleep

Dream away pounds

Can more shut-eye help shed excess weight? by Karen Giles-Smith etting adequate sleep is good for your health in a myriad of ways. According to sleep experts at Harvard Medical School, sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.

“Sleep improves overall well-being,” says David Walsworth, MD, family physician and immediate past-president of the Michigan Academy of Family Physicians. “Adequate sleep also helps prevent accidental injuries and cardiac issues.”

But can you snooze away pounds as “The Sleep Diet” suggests? The short answer is: It depends.

Several studies show a possible link between sleep and weight, but the relationship is not completely understood. It’s certainly not a direct relationship as in: More sleep leads to lower body weight.

G

The mechanism that modulates sleep and weight is complicated, possibly involving a person’s particular response to hormones that regulate hunger and fullness. Many hormones are affected by sleep, including two that influence appetite: ghrelin and leptin.

Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a message to the brain to signal fullness. Some studies show that inadequate sleep increases ghrelin levels and decreases leptin levels, therefore stimulating appetite and failing to signal fullness. This one-two punch may lead to overeating and weight gain in some people.

Although the research linking lack of sleep and obesity is compelling, it doesn’t hold true for all people in all circumstances. For example, it’s possible that only overweight people who are consistently sleep-deprived will lose a

significant amount of weight once they get the sleep they need.

The cause of overweight is multifactorial, says Walsworth. “People who have less healthy weights are often in a hurry and stressed, often make poor food choices such as too much fast food, and may not get enough physical activity.

Also, chronic stress leads to the overproduction of cortisol which tends to cause weight gain. And stress may also cause insulin resistance which signals the body to store calories as fat.”

One thing you can count on is that getting adequate sleep is important for overall health and well-being. It’s a good idea to make getting your Zs one of your high-priority health habits. “The body needs the time during sleep to rejuvenate and process information,” says Walsworth. “Good sleep habits, kept Continued on page 26

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Best science. Boldest community. Biggest impact.

United in the fight against Breast cancer.

run, Walk or ride!

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Register today at www.komenmidmichigan.org or call 517.886.4901

14

www.komenmidmichigan.org Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2011

The 2011 Ride Guide • Healthy & Fit Magazine How to read the guide Preparing the 2011 Ride Guide, Healthy & Fit Magazine endeavored to find as many different cycling events as possible. Staff researched the Internet, relying heavily on the League of Michigan Bicyclists and the Michigan Mountain Bike Association for the majority of the following list of events. We also called bike shops to find out what rides they offer. 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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MARCH 2011

www.healthyandfitmagazine.com • Healthy & Fit

15

The 2011 Ride Guide • Healthy & Fit Magazine 2011 Michigan Bicycle Summit Lansing, Friday March 25-26

Tour de Frankenmuth/ Gran Fondo di Thumb Frankenmuth, Saturday May 28-29

Join cyclists from across the state to promote bicycling and the safety of bicyclists throughout Michigan. The 4th annual event offers 21 different workshops and a variety of speakers.

Visit www.lmb.org to learn more.

This two-day cycling festival kicks off day one with a road race, bike expo and swap meet. Day two, the Gran Fondo di Thumb, is a tour of the thumb perfect for all ages and ability levels. Visit www.tourdefrankenmuth.com.

Barry-Roubaix Killer Gravel Road Race Middleville, Saturday March 26

Pedal and Paddle Montague, Saturday June 4-5

The Barry-Roubaix will test riders against rolling gravel roads (80 percent), pavement, rough two-track, rocks, sand, mud, and possibly snow and ice, along with 2200 feet of climbing over its 35-mile loop. Learn more at www.barry-roubaix.com.

This adventure tour combines bicycling the Hart-Montague Trail and Lake Michigan Shore with canoeing/kayaking down the White River. An ideal experience for families. Visit www.lmb.org for more information.

Yankee Springs Time Trial Yankee Springs, Sunday April 17

Hanson Hills Challenge Grayling, Sunday June 5

Test your start-of-the-year fitness at the first race in the MMBA Championship Points Series. This 11-mile mountain bike course consists of some of the most advanced and maintained single track around. Register at www.mmba.org.

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.

Fort Custer Stampede Augusta, Sunday May 1 Proceeds help the MMBA to build and maintain trails in Southwest Michigan. It’s the second race in the MMBA Championship Points Series. Register and learn more at www.mmba.org.

Metro Grand Spring Tour New Boston, Sunday May 1 Kick off the cycling season with the Downriver Cycling Club, riding routes along the Huron River and on scenic country roads. Visit www.lmb.org/dcc/mgst to register.

MSU Farm Daze Tour East Lansing, Sunday May 15

100,000 Metre T-shirt Ride Laingsburg, Saturday June 11 The 32nd annual 100,000 Metre T-shirt Ride is an excellent opportunity for all skill levels. Choose from 25K, 50K, and 100K loops. Visit www.biketcba.org for more information.

Michigan Mountain Mayhem Boyne City, Saturday June 11 This road bike cycling ride is not for the faint of heart. Choose from a 50K, a 100K metric century, a 160K (100-mile century), and for those who dare a 200K double metric century! Visit www.michiganmountainmayhem.com.

Southeast Michigan Tour de Cure Brighton, Saturday June 11

Enjoy a beautiful spring day riding through Michigan State’s farms and rural mid-Michigan. Choose from 25, 50, 75, and 100-kilometer routes. Learn more at www.msutriathlon.com.

Join the American Diabetes Association to help STOP diabetes in Michigan. Choose from a variety of routes, ranging between 10 and 100 miles. Visit tour.diabetes.org for more information.

Ride of Silence East Lansing. Wednesday May 18

NorthWest Tour Empire, Wednesday June 15

The Ride of Silence unites cyclists all over the world in a silent slow-paced ride in honor of those who have been injured or killed while cycling on public roadways. Find locations and more information at www.rideofsilence.org.

Lucinda Means Bicycle Advocacy Day East Lansing, Wednesday May 25 The League of Michigan Bicyclists and Michigan Trails and Greenways Alliance are joining forces to educate legislators on policy issues that facilitate a bicycle-friendly Michigan. Kicks off with a 3-mile bike parade to the State Capitol. Learn more at www.lmb.org.

This tour consists of challenging days, beautiful scenery and good roads through many small towns and tourist areas in Michigan’s northwest lower peninsula. Enjoy the convenience of a single camping location. Learn more at www.biketcba.org.

Founder Lumberjack 100 Wellston, Saturday June 18 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.

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

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MARCH 2011

The 2011 Ride Guide • Healthy & Fit Magazine Hills & Thrills West Branch, Saturday June 18

SummerTour 2011 Almont, Wednesday July 13-17

Join the Tri-City Cyclists as they head north to take on rolling hills, steep climbs and white-knuckle descents.

Visit www.tricitycyclists.org for more information.

SummerTour is a FUN tour through many small towns and tourist areas in the Lake Huron and St. Clair river area of eastern Michigan. Visit www.biketcba.org for additional information.

National 24-Hour Challenge Middleville, Saturday June 18-19 The ultimate endurance test! Participants push themselves to the max, cycling for 24 hours straight. Join riders from most every state in the union, as well as a dozen foreign countries. Learn more about this exciting event at www.n24hc.org.

Holland 100 Holland, Saturday July 16 The Holland 100 features scenic rides through West Michigan while benefiting the Juvenile Diabetes Research Fund and Holland area charities. Visit www.macatawacyclingclub.org/ hollandhundred to register.

Pedal Across Lower Michigan (PALM) Ludington, Saturday June 18-24

Mid-Michigan Bike MS Ride Linden, Saturday July 16

The 30th annual PALM is approximately 280 total miles, stretching from Ludington to Harbor Beach on Lake Huron.

The ride is on paved roads, suitable for novice or veteran tour riders. Learn more at www.lmb.org/palm.

Raise money for multiple sclerosis while cycling the rolling hills of mid-Michigan. Choose the one-day or two-day ride.

Visit www.bikemsmi.org for more information.

State Games of Michigan Cannonsburg, Friday June 24-26 Compete against the best mountain bikers in Michigan in a variety of categories including cross-country, downhill and distance. Race #4 in the MMBA Championship Points Series.

Learn more at www.mmba.org.

Tour di Lago Port Austin, Sunday June 26 The 4th annual Tour di Lago is a multi-distance tour on paved, low traffic rural roads along the Thumb’s Lake Huron shoreline. Proceeds benefit local lighthouses. Visit www. friendspromotingportaustin.com to register.

One Helluva Ride Chelsea, Saturday July 9 This scenic bike tour consists of mostly paved roads, perfect for a wide-range of skill levels. The 76 and 100-mile routes will take you to Hell – Hell, MI that is! Visit www.aabts.org for more information.

Boyne Challenge Boyne City, Saturday July 9

Michigan’s Upper Peninsula Tour St. Ignace, Saturday July 16-23 Join the 10th annual MUP Tour and visit three of the Great Lakes while exploring the eastern tip of the Upper Peninsula. Riders must be able to ride 60+ miles a day, for 5 days. Learn more at www.lmb.org.

Ride Around Torch Elk Rapids, Sunday July 17 Take a fun, recreational ride around Torch Lake, one of Michigan’s longest and most beautiful inland lakes with unusually clear, bright turquoise waters. Visit www. ridearoundtorch.org for additional information.

Tree Farm Relay Novi, Saturday 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.

Mick Webster Memorial Bicycle Tour Jackson, Saturday July 23

Hills are every cyclist’s friend, right? We’ll if they are, you’re in luck at the Boyne Challenge. Great course. The fifth race in the MMBA Championship Points Series.

The 3rd annual event starts from P&T Fitness in Jackson and features routes designed for the whole family. In memory of Mick Webster, wife of P&T Fitness owner George, who died in 2006 of malignant melanoma. Check out pandtfitness.com

Covered Bridge Bike Tour Lowell, Sunday July 10

Women on Wheels Ride Mason, Saturday July 23

The Fallasburg Historical Society’s 17th annual tour offers a variety of distances over the beautiful covered bridge and through some of West Michigan’s most scenic countryside.

For more information visit www.lmb.org.

The Women on Wheels tour travels the scenic country roads southeast of Lansing. Choose between a 17-mile loop, 32-mile loop, and a 50-mile loop. Learn more at www. biketcba.org.

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

MARCH 2011

www.healthyandfitmagazine.com • Healthy & Fit

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The 2011 Ride Guide • Healthy & Fit Magazine Stony Creek Time Trial Shelby Township, Sunday July 24

MAD Bike Ride Ludington, Saturday August 20

The sixth race in the MMBA Championship Points Series is a quick course with plenty of challenges. Visit mmba.org for more information.

The MAD Bike Ride is a fund raising event for Hands Extended Loving People, a non-profit ministry that helps the economically disadvantaged of Mason, Lake, Oceana and Manistee Counties. Visit www.helpmadride.com.

Wish a Mile 300 Traverse City, Thursday July 28-31 The Wish-A-Mile 300 is a three-day, 300-mile ride benefiting the Make-A-Wish Foundation on Michigan. Help grant wishes to children with life-threatening medical conditions.

Visit wishamile.org to learn more and get involved.

Cass River Habitat’s Ride for Home Vassar, Saturday July 30 Help build a home for someone in need by joining this scenic bike tour through Tuscola County. Learn more at cassriver.com.

Black Bear Bicycle Tour Grayling, Sunday July 31 This 100-mile century ride is a timed tour that follows the AuSable River Valley during the AuSable River International Canoe Marathon. Visit www.blackbearbicycletour.com to learn more and to register.

Tour des Lacs Fenton, Saturday August 6 The 9th annual Tour des Lacs is for everyone at every fitness level with 100% of the proceeds donated to support babies with heart defects through C.S. Mott Children’s Hospital.

Learn more at www.tdl4charity.com.

Mid-Michigan Ride for the Cure Ann Arbor, Saturday August 6 Money raised supports the mid-Michigan affiliate of Susan G. Komen for the Cure and its promise to save lives and end breast cancer forever. Get involved by visiting komenmidmichigan.org.

Shoreline West Bicycle Tour New Buffalo, Saturday August 6-15 Join us for the 25h anniversary ride of the Shoreline West Bicycle Tour. Choose the full 500-mile 9-day tour, or opt for a shorter route in the 6-day or 3-day tour. For more information, visit www.lmb.org.

11-Legged Lake Tour Elk Rapids, Saturday August 20

Maybury Chapter Benefit Northville, Saturday August 20 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. Race #7 in the MMBA Championship Points Series. Learn more at www. mmba.org.

One Day Ride Across Michigan Montague to Saginaw, Saturday August 20 Dip your rear wheel in Lake Michigan and dip your front wheel in Lake Huron in this 152-mile trip across Michigan. All proceeds go to the Juvenile Diabetes Research Foundation.

Visit http://odram.com.

Muskegon Oceana Scenic Tour (MOST) Montague, Sunday August 21 The Most Tour is a great ride on flat to rolling terrain in Muskegon and Oceana Counties. The tour goes along Lake Michigan and passes by inland lakes, beaches and fruit farms. Visit www.wmcoastriders.org to learn more.

DALMAC East Lansing, Saturday Aug. 31 – Sept. 4 The 2011 DALMAC offers cyclists a choice of five routes beginning from MSU in East Lansing and ending in Mackinaw City or Sault Ste. Marie. Learn more at www. dalmac.org.

Addison Oaks Fall Classic Leonard, Sunday September 11 The course consists of fast and flowing sections with some tight and twisty terrain to challenge you skills. The trail is approximately 70% single track. Race #8 in the MMBA Championship Points Series. Visit www.mmba.org.

Michigan Pink Tour Oxford, Sunday September 11 Join this charity ride for breast cancer, with 100 percent net profits to benefit the Young Survival Coalition. Choose from 45-mile, 71-mile, or 100-mile routes. Learn more at www.michiganpinktour.com.

Absorb the beauty of Northwestern, MI as you pedal on scenic routes around quaint villages, picturesque orchards and the beautiful Chain O’Lakes. Benefits the Chalfonte Foundation. Learn more at www.chalfonte.org.

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

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MARCH 2011

The 2011 Ride Guide • Healthy & Fit Magazine Clinton River Trail Fall Classic Auburn Hills, Saturday September 17 Enjoy the beauty of Oakland County’s five-community Clinton River Trail at the 7th annual Friends of the Clinton River Trail Fall Classic. Choose your distance. Visit www. clintonrivertrail.org for more information.

Sunrise Adventure Bicycle Tour Rogers City, Friday October 7-9 The 2011 Sunrise Adventure will give riders a chance to experience the spectacular fall colors of the Lake Huron coastline at their peak. Learn more at www.lmb.org.

Colorburst Bicycle Tour Lowell, Saturday October 15

Pando Challenge Rockford, Sunday September 25 The last race in the race MMBA Championship Points Series.

Riders take to the trails in Rockford. Check out mmba.org for more information.

This charity tour started in 1983 to honor Donna Ryskamp and Craig Campbell, cyclists killed by drunk drivers. Visit www.rapidwheelmen.com/colorburst to learn more and get involved.

Blue Water Ramble St. Clair, Sunday October 2

Iceman Cometh Kalkaska, Saturday, November 5

Join the 30th annual bike tour with an optional route to Canada. See the beautiful fall colors and freighters while crossing the St. Clair River by ferry. Visit www.lmb.org/crr to learn more.

The Iceman Cometh Challenge is a 27 mile point-to-point 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 5, 2011. Visit icemancometh.com.

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

March 24 - 26, 2011 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 2011 MHSAA Basketball Semi-Finals or Finals Tournament Ticket - All others just $2!

GET MORE INFORMATION AT: www.marchmagichoopfest .com

MARCH 2011

www.healthyandfitmagazine.com • Healthy & Fit

19

Cycling

Beginner bikes

Follow these steps when buying your first bike. by Melissa Stewart

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f you are new to bicycling, choosing your first bike can seem like an overwhelming process. There are many models and options to consider. Here are a few tips to help make your bike buying process smoother.

First, identify the type of riding you want to do. Ask yourself the following questions: • Do you want to ride for fun, fitness, competition, or commuting? Will you be riding mainly on paved or dirt surfaces?

• How long will your average rides be?

• Do you want to carry cargo like groceries or clothes for work?

Include accessories in your budget Visit a local bike shop and share with

them the type of riding you want to do.

They will be able to narrow your choices down to a few models and help you find the proper frame size.

Some shops, like MSU Bikes, will also offer reconditioned bikes which can help you stay within your budget.

Breaking it in

Get fitted

Expect a breaking in period both for your body and your bike.

Your muscles will take a while to adapt to cycling.

If your bike is new, the shifting and braking will come out of adjustment as the cables stretch.

Most bike shops offer a free check up to readjust these settings.

Purchasing the right bike need not be a difficult process.

By determining your riding type, talking with a knowledgeable salesperson, and test riding different models, you can find the right bike with ease.

Once you have chosen a bike, be sure to have it fitted. You will find your rides more comfortable if your seat is at the correct height and your handlebars are properly positioned.

Melissa Stewart is the assistant coordinator at MSU Bikes, located on campus. Contact her at (517) 432-3400.

Test riding Test riding is the most important step in selecting a bike. The models you will be looking at might appear very similar.

Trying them out will help you make your final decision.

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Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2011

Fitness

Working out while on break

How your body reacts to different types of workouts. by Justin Grinnell

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f you want to look good for your annual spring break trip, get to work! Looking nice in a swimsuit is everyone’s goal, it seems, during the coldest days of winter.

The trick, though, is once you get that great looking body, don’t let all your work go to waste by splurging too much on your actual trip.

Instead, try some of these tips to keep your body feeling fit and healthy. You will thank yourself that you did.

If you are able to bring equipment with you on your trip, here are my top choices.

TRX Suspension Training Strap: (See photo at

right) You can get a great full-body workout, burn tons of calories, and keep the strength that you gained the last few months. Just find a tree, or some type of sturdy structure to hang it from and get after it!

Foam Roller: Traveling can be pretty harsh on the body. Sitting in a car or plane for hours, and sleeping in an unfamiliar bed can leave you feeling tight. A foam roller is the perfect tool to break up the tissue, and keep your body from feeling all knotted up. If a foam roller is too big to travel with, you can use a ½ foam roller, a massage ball, or a massage stick. (please see foam roll video on healthyandfitmagazine.com) Valslides These are small green discs that have the ability to do an infinite number of core, upper-body, and lower-body exercises. They only cost about $30, and can fit in any bag very easily.

If you are unable to bring some pieces of equipment hopefully you will have a hotel that has some type of training center. All you need is a pair of dumbbells to perform what is called a complex.

A complex is a series of five exercises done in a row without a break or putting the dumbbells down. It is a balanced full-body workout that is sure to rock your metabolism, and takes very little time so that you can get back to having fun and relaxing!

Perform three to five rounds of 10 repetitions for each exercise. Rest 1-2 minutes between each round.

• 2-Arm DB Snatch • Bent Over Row • Reverse Lunges • Curl and Push Press • Romanian Deadlifts

MARCH 2011

STRAPPING IDEA TRX straps and a tree works great.

What to do if there is no equipment to take with you or a hotel gym? No worries! All you need is your body.

This is what we call the beach body workout. It is simple, yet gives you a great workout. Perform three to five rounds of the following circuit.

Rest 1-2 minutes between each round.

• Squats: 20 reps • Push-ups: 10 • Squat Jumps: 10 • Plank Reach: 10 each arm • 100-Yard Sprint/Run/Walk

Justin Grinnell B.S., CSCS is is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columnns and vidoes on the Healthy & Fit Magazine Web site at healthyandfitmagazine.com. You can reach him at 517.708.8828.

www.healthyandfitmagazine.com • Healthy & Fit

21

Try this!

Recreational archery

Archery is fun and offers health benefits. by Karen Giles-Smith. he beauty of archery is that it’s an extremely accessible and versatile sport. Anyone who can hold a bow and shoot safely can enjoy archery, no matter the individual’s level of mobility, fitness or skill.

A proper stance, steady arms, good aim, and concentration are hallmarks of a skilled archer. This can be accomplished with a good teacher and practice.

“You can start archery at any age, 3 or 63, and at any physicality—it really is a lifetime sport,” says Jennifer Shelden, 2010 All-American in archery, junior at Michigan State University and certified archery instructor at the Demmer Center in Lansing. “A person can start at age three as long as they can understand the basic concept of safety,” adds Sandy Crawford, also a certified archery instructor at the Demmer Center. “Once you get started, we’ll provide hints for you to work on such as how to hold the bow better.”

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Physical benefits Archery requires upper-body strength and control to hold the bow, aim, and release the arrow accurately. Over time, archery improves stamina, strength, and posture. “Archery improves posture because of form,” says Shelden. “Archers are fit and have good muscle tone and endurance.”

Archery may also improve cardiovascular fitness if significant walking is involved, such as when shooting a course on an outdoor range. “The 3D ranges are almost like golf courses with 30 to 40 targets to walk to,” says Ray Heisler, owner of The Barn Archery which is located on his family dairy farm in Springport. “It’s good exercise. You’re moving constantly. You walk 40 yard to and from each target. It takes about two hours to shoot a course.”

Ladd Love, age 52, is a frequent visitor to The Barn Archery and says archery is a good upper-body workout. “If I lift weights after work and then come here to shoot, my arms start shaking after the first 15 shots. My muscles are getting fatigued, so I know it’s a good workout.”

Ray Heisler’s wife, Kathy, started shooting this winter in their converted barn. After shooting for a week, she 22

PERFECT AIM Besides the physical and mental benefits of archery, a sport in which just about everyone can particpate, there are plenty of social benefits, too.

noticed a difference in how she feels.

“Archery strengthens everything from the inside out. It strengthens my core and helps my posture. Posture and strength are key for shooting because you have to pull the bow back to the exact same spot every time and make it a natural movement.”

Mental benefits Concentration and focus are required in order to shoot accurately. This single-minded focus may help reduce anxiety and stress. “It’s amazing,” says Kathy Heisler. “You have to focus your mind and your breathing. It takes the negative energy and puts it toward something positive. When I shoot at night in the barn, it’s warm and it’s just

Healthy & Fit • www.healthyandfitmagazine.com

me, focusing all my attention on hitting the target. I clear my mind of everything and just shoot. It’s very cathartic.”

Social benefits Archery often occurs in a group setting which provides the chance to interact with others who enjoy the sport and learn alongside peers or family members. Recreational archery is noncompetitive, which is appealing to those of all skill levels. With practice, improvement in skill is very visible, which builds confidence. This makes archery an especially good sport for children.

“The family involvement is amazing,” says Kathy Heisler. “Parents bring their kids and stay and watch for two MARCH 2011

Demmer Center, Lansing, MI The Demmer Center of Michigan State University is a state-of-the-art, year-round facility which houses an indoor archery range, two firearms ranges, and an outdoor 3D range. The Demmer Center is open to the public, offers training with certified instructors and activities at various levels, and is handicapped accessible. Call to schedule an appointment for beginner’s instruction. www.demmercenter.msu.edu (517) 884-0550

The Barn Archery, Springport, MI hours—it’s completely selfless. We opened a kids’ league so parents can have time for their own shooting. There’s heartfelt support and encouragement.

People laugh and joke and have fun. You can see their confidence level increasing unbelievably.”

Try It Facilities may differ in the type of

archery clubs offered. Some clubs emphasize 3D shooting and bow hunting where participants use the latest in bow technology; others emphasize traditional bow hunting using traditional equipment; and others emphasize field archery.

To find the activities that best fit your interests, contact the facility to ask about the opportunities offered.

The Barn Archery has indoor and outdoor shooting areas and offers walk-in shooting, 3D and paper spot leagues, women/couples night, and youth lessons/ shooting. The indoor 3D range is located in a converted barn on the Heisler’s dairy farm. www.ecsigndesign.com/archery On Facebook: The Barn Archery Ray Heisler: raybo@springcom.com; (517) 857-4252

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MARCH 2011

www.healthyandfitmagazine.com • Healthy & Fit

23

Health

Age appropriate action

The key to maintaining health at various stages in life. by Dr. Wanda Iza o maintain the best health possible, it’s essential for men and women to see their physician regularly.

To get the most out of your doctor visit, bring a list of questions with you along with your family medical history.

As your partner in health care, your doctor will use your history to assess your unique set of risk factors and be able to recommend the timing for health screens that will be most beneficial to you.

These screens may include: Blood pressure (at least every two years) Rectal exam and fecal occult blood test to check for tumors or hemorrhoids.

Depression screen because your emotional well-being is as important as your physical health.

Colon cancer screen to detect inflamed tissue, ulcers and abnormal

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growths (every 5 to 10 years).

Eye exam for vision and eye diseases.

Dental exam for gum disease and assessing overall dental health.

Diabetes, heart disease and other serious health issues are linked to dental health making this exam vital to your overall wellness plan.

Dermatology exam for potential skin cancer or pre-cancerous lesions.

HIV and sexually transmitted infection screens may be appropriate. Ask your doctor about your risk factors.

Thyroid hormone test for an overactive/underactive thyroid gland.

Hearing (at least once every three years) Cholesterol screen Vaccinations for pneumonia, whooping cough, seasonal flu and shingles. A tetanus booster is recommended every 10 years.

Diabetes screen to check fasting blood sugar levels. If you have high blood

pressure, you should have this screen.

Prostate-specific antigen (PSA) test ( for men) for prostate cancer.

Body Mass Index (BMI) calculation to check for obesity.

Women should also have the following screens: Breast exam and mammogram Cervical cancer (Pap smear) every 1-3 years, up to age 65 Bone density (starting at age 65) Along with your annual physical and appropriate screens, you can take daily steps to good health by not smoking, being physically active, eating a nutrient-rich diet and maintaining a healthy weight.

Wanda Iza, MD, is a family practitioner with Allegiance Family Medicine in Mason, Michigan.

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Healthy & Fit • www.healthyandfitmagazine.com

Pat Hagen, Trainer • Bodies In Motion Personal Training 2112 Hamilton Road Okemos, MI 48864 (Located between Okemos Rd. & Marsh Rd.)

www.personaltrainerokemos.com MARCH 2011

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Health

American idols

Jack LaLanne and Grandma Ethel have inspired greatness. by Pat Hagen here have been many individuals in my life that I have deeply admired, however there are two that stand out as idols. Interestingly enough, both lived to the ripe old age of 96. Although their lives were very different, I credit their longevity to regular physical activity and a healthy lifestyle.

My first idol was my paternal grandmother, Ethel, whom I like to think I have taken after. Her strength and tenacity were traits that I admired most.

As a child I recall watching Grandma cultivate her garden. She used only a shovel because she certainly didn’t need a machine to do the job, nor would she allow anyone to help.

She loved being outside and knew that she enjoyed movement. Now we consider gardening to be a form of exercise.

Grandma was also way ahead of her time, deciding in her late sixties that she didn’t care to drive anymore. Instead, her new mode of transportation became walking. She lived in a small town, and walked at least a mile a day until shortly before her death. Did I mention that she continued to work well into her eighties?

As a child, I vividly remember watching The Jack LaLanne Show, the country’s first fitness show. Like Jack, I had been a sickly child. I had had rheumatic fever that resulted in a damaged heart valve so physical activity

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AN AMERICAN IDOL Pat Hagen is pictured at left with her idol, Jack LaLanne, in 1986.

LaLanne died this past January. He was 96.

was not allowed. Observing was the best that I could do back then. I remember watching my mom get up and down as Jack put the audience through moves that made her grunt and groan. Who would have ever guessed that years later, with changes in medical practices, I would be privileged to become a personal trainer with my own mission to inspire others as Jack had inspired me?

Most young people probably remember Jack LaLanne as the guy that sold juicers in infomercials. I was fortunate to meet “the godfather of fitness” at a fitness conference in 1986 just after he had received a Lifetime Achievement

Dream away pounds (cont. from page 13) regularly, can dramatically enhance your quality of life.”

How much sleep is right for you?

Although individuals’ sleep needs vary, the American Academy of Sleep Medicine (AASM) recommends most adults get 7-8 hours each night to promote optimal health and to feel alert and well-rested during the day. Schoolage children need 10-12 hours per night and teens need 8-9 hours per night, on average.

• The AASM provides these tips to get a better night’s sleep: • Keep a regular schedule--get a full night’s sleep on a consistent basis.

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• Begin rituals that help you relax each night before bed.

• Don’t go to bed unless you’re sleepy.

• If you’re not asleep after 20 minutes, get out of bed.

• Get up at the same time every morning.

• Don’t have any caffeine after lunch.

• Exercise on a regular basis, earlier in the day and avoid tough exercise within six hours of your bedtime.

• Don’t go to bed hungry, but don’t eat a big meal near bedtime either.

• Don’t have any alcohol within six hours of bedtime.

• Don’t read, write, eat, watch TV, talk

Healthy & Fit • www.healthyandfitmagazine.com

Award from the International Dance Exercise Association. He was passionate to change Americans’ lifestyle habits. He began promoting exercise before the obesity epidemic, when it wasn’t the cool thing to do.

The medical community, then believed that lifting weights would cause heart attacks, among other health concerns. I guess they’ve been proven wrong on that count! He opened the first modern health studio in 1936.

Did you ever wonder where the Jumping Jack got its name?

He continued to accomplish amazing feats to prove that proper diet and exercise would make people healthier and more functional. He actually did 1,033 pushups in 23 minutes and swam from Alcatraz to the mainland while pulling a boat with handcuffed hands.

Well into his 90s he sustained his disciplined regimen and worked out two hours each day, and ate a healthy diet of fruits, vegetables and protein. And we must not forget juicing, of course!

I am eternally grateful for that short, little guy in the tight jumpsuit that exposed me to squats and windmills as well as the encouragement to live a healthy lifestyle.

In part because of Jack (and Grandma too), my mission will continue to be to inspire the world to fitness, one person at a time.

Thank you Jack.

You will be missed! on the phone or play cards in bed.

• Make your bedroom quiet, dark, and a little bit cool.

“If you’re still having trouble after using good sleep habits for a few weeks, see your family doctor about alternative methods to help you get a good night’s rest,” says Walsworth.

Sleep apnea, a disruption in normal breathing patterns, may be the cause of poor quality sleep. The Epworth Sleepiness Scale, a short questionnaire available online, can help assess sleep apnea.

Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. Visit TheWellnessWriter.com and AtEaseWithEating.com.

MARCH 2011

Reviews

Spring gadget guide

Some ideas to help you get healthy during the spring. pring is coming right? Right?

As warm weather gets closer, the idea of reviewing some of the more interesting and fun products we’ve received over the past few months was too good to pass up. As always, each product is reviewed by Healthy & Fit Magazine staff.

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The Sleeptracker Price: $179 www.sleeptracker.com The claim: The revolutionary new SLEEPTRACKER® monitors your body and continuously looks for your best possible waking times.

SLEEPTRACKER® wakes you up at just the right moment-during a window of time that YOU set. Imagine not feeling tired in the morning and getting a few extra minutes out of your day. Now it’s

possible with SLEEPTRACKER®.

The verdict: We liked it. By programming the device, which looks like a watch, and following instructions, this watch can help identify sleep issues during the night (when the device detects when you’re in light sleep) and when to wake up to feel more more energized. It comes with batteries and is ready to wear.

ifrogz headphones Price: $29 www.ifrogs.com The claim: No workout is as enjoyable without a great pair of headphones. iFrogz (www.ifrogz.com), a brand-driven manufacturer of digital audio accessories, has a variety of sweet earbuds in its EarPollution line that are super comfortable, stylish and a perfect fit. The earbuds developed by iFrogz come with a small, medium and large soft ear-tip piece to ensure a great fit that aren’t likely to fall out during your workouts.

The verdict: We tested these headphones exlusively and two things were immediately evident.

The first: They sounded great and stayed perfectly in ears when in use. The interchangable ear buds make it a snug fit for just about everyone. And second: They look sweet.

The pair we tested drew several comments from interested people. We visited the Web site and found that you can customize them completely. Very cool.

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MARCH 2011

www.healthyandfitmagazine.com • Healthy & Fit

27

Diet

Recipes for farm-fresh food

How to find and fix local food, whatever the season. by Karen Giles-Smith uying local food offers many perks such as freshness, quality, buying from those you know and trust, and the opportunity to support the local economy and a healthier, sustainable environment.

Summertime at the farmers’ market isn’t the only way to get farm-fresh food.

Some farmers’ markets operate on an extended calendar or even throughout the year.

Another option is to join a Community Supported Agriculture (CSA) program to receive or pick up produce from a local farmer.

B

Finding sources for farm-fresh food To locate farmers’ markets, farm stands and CSA programs near you, visit LocalHarvest.org. For a complete list of Michigan farmers markets, visit the Michigan Farmers Market Association at mifma.org.

To find u-pick farms and farmers markets in Michigan, visit MichiganFarmFun.com. To see what’s in season in Michigan, visit FieldToPlate.com (click on Resources, then Seasonal Look Up Guide).

Tips to buy and eat local anytime • Buy extra to dry, can or freeze.

• In winter, produce and other foods are still available in Michigan. Ask farmers for apples, celery, butternut and acorn squash, cheese, herbs, cider, honey, maple syrup, jams and jellies, mushrooms, and some root crops such as onions, white potatoes and turnips.

• Encourage your local grocery stores and restaurants to purchase more products from local farmers. Grow your own. Start small with a windowsill herb garden or container garden. What to do with the bounty? Recipes abound in farmers’ market cookbooks and on the Internet. For starters: EatingWell in Season: A Farmers’ Market Cookbook by Price, the EatingWell Editors, Maring and Newman (2009) MapleCreekFarm.com, TitusFarms. com, and AnimalVegetableMiracle.com

What’s a CSA? A CSA (Community Supported Agriculture) program is a convenient and

28

Waldorf Salad Serves: 4

Ingredients 3 medium crisp apples, cored and diced Juice of 1/2 lemon 2 large celery stalks, diced 1/2 c dark raisins 1/4 c finely chopped walnuts 1/3 c mayonnaise or soy mayonnaise Pinch of nutmeg Mixed baby greens (mesclun), about 5 to 6 ounces, or as desired Directions: Combine the apples and lemon juice in a mixing bowl and toss together. Add the remaining ingredients except the greens, and toss well. Line 4 salad plates or shallow bowls with greens. Divide the salad over them and serve at once. From: MapleCreekFarm.com

Penne Ortolano Serves: 2

Ingredients Coarse salt 3 c penne pasta ¼ c + 2 TBS extra-virgin olive oil 1 clove garlic, smashed 1/2 small eggplant, cut into 2-inch-by-1/2-inch strips (about 1/2 cup) 1/4 small zucchini, cut into 2-inch-by-1/2-inch strips (about 1/2 cup) 1/4 yellow bell pepper, cored, seeded, and cut into cut into 2-inch-by-1/2-inch strips (about 1/2 cup) 1 sprig fresh basil, leaves removed and torn into small pieces 1/2 c cherry tomatoes, quartered Freshly grated Parmigiano-Reggiano cheese, for serving (optional) Directions: Bring a large pot of salted water to a boil; add penne. Cook according to package directions until al dente. Drain, reserving 1/4 cup cooking water. Meanwhile, heat 1/4 cup olive oil in a large sauté pan over medium-high heat. Add garlic and cook until lightly golden. Add eggplant and cook until browned, 2 to 3 minutes. Add zucchini and cook until softened, about 1 minute. Add peppers and cook until softened, about 1 minute. Add half the basil; season with a pinch of salt. Stir in tomatoes, and cook for about 3 minutes. Add cooked penne and enough reserved cooking water to loosen the mixture slightly. Toss to combine. Stir in remaining basil. Drizzle with remaining 2 tablespoons olive oil; season with salt. Divide evenly between two serving plates; serve immediately with cheese, if desired. From: MapleCreekFarm.com

mutually-beneficial way for consumers to buy local, seasonal food directly from farmers. By placing orders in advance, the farmer knows how much to plant/ produce according to the number of CSA members, and members are assured of receiving fresh food on a regular basis. A common arrangement is to pay a yearly membership fee for a particular amount of food (often based on family size) which the farmer reserves for each customer to

Healthy & Fit • www.healthyandfitmagazine.com

pick up at the farm or another designated location. The food that’s available depends on the farm, the season and crop success. To find a CSA in your area, visit LocalHarvest.org.

Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

MARCH 2011

Fit Features P ORT I A VAN PE LT “My motto was ‘I only run when chased,’” says Portia VanPelt, 38, of Lansing. Then, in 2008 she decided at the last minute to run a 5K instead of walk. “That 5K sparked something inside me, so I entered another race, but this time I trained three days a week. I was easily motivated by improving my time each race. Then, I entered a 10K and enjoyed a longer distance. When a friend asked me to join her in the 2010 Detroit Free Press Half Marathon, my gut said: Go for it!” VanPelt says that in order to change her health habits, she simply changed her mind. “I gave up the belief that I had to sacrifice something to get physically fit. I gave myself permission to have bad training days. I basically stopped believing that I have to be good at something right away in order to be a success.

Now I speak better to myself about my body because I have a new appreciation for how it carries me through life. I don’t focus so much on the physical beauty of it. Seeing all sorts of body shapes and sizes at races made me realize that fitness is more than a clothing size or a number on a scale.

I feel stronger in mind and no longer believe everything I think. So, my advice to others is to step outside your box and find a fitness routine that feeds you mentally, physically, and spiritually. You are so much stronger than you ever thought possible.”

M AT T DRZA L Matt Drzal, 41, of Eaton Rapids, was tired of being overweight and unhealthy. His decision to make major lifestyle changes resulted from several incidents. “My new job offers a monetary incentive for meeting health goals which got me considering a change,” says Drzal. “Then I saw two things that gave me pause. One was a video of me coming down a waterslide at Disneyland. The other was a glimpse of my gut and love handles in the mirror. My tight clothes sealed the deal.” Drzal made modifications to both his eating and exercise habits. “I manage my portions, eat five small meals daily and don’t eat after 7 p.m. I do some sort of exercise—even if it’s just pushups—almost every day and I go mountain/road biking 7-12 miles every other day, alternating those days with 30 minutes of weight lifting.” Drzal lost 30 pounds in six months and has kept it off for almost a year. “It’s the first time since college that I’ve been under 190 pounds. I look like my high school pictures!” Drzal says he has more energy, a better attitude, higher self-esteem, and fewer colds and flu. “I play harder and more often with my kids and I’m a better employee. Recently, I was in a rollover car accident and walked away. I firmly believe my better health and being more physically active minimized my injuries.”

YOUR BREATH ... YOUR BODY .... YOUR HEALTH

Natasha Roberson, ATC, LMT, FAFS Certified Athletic Trainer • Licensed Massage Therapist 1995 N. Cedar St. STE 1 • Holt, MI 48842

517.709.3071

backnbalance@ymail.com • www.backnbalance.org MARCH 2011

www.healthyandfitmagazine.com • Healthy & Fit

29

Health

Keeping fit on a budget

There’s economical and easy ways to stay active. by Lisa Marie Metzler

T

imes are tough for a lot of us right now. Some of us feel like we got sucker punched in the gut, losing a job while others face daily headaches trying to save their home or a struggling business. It would be easy to dive into a pint of ice cream, hit the booze or even get a prescription for happy pills but one of the best stress relievers is physical activity. This is probably the last thing you’re thinking about right now but there is no better time to start thinking about it!

When you log in just 15 - 20 minutes of exercise you raise your levels of serotonin, the feel-good hormone. Plus, studies show exercise increases your mental activity. So, with just a bit of effort, you’ll clear your head and feel more relaxed. Instead of saying, “I have to exercise” turn it around and say, “This is my time to rejuvenate!” It doesn’t take a gym membership or pricey equipment to reap the benefits of getting physical.

Check out these ideas to get started and get approval from your doctor if you’re starting something new.

Cheap & Local We’d rather have a tight “end” instead of a tight budget. If you’re low on cash these options may work for you.

Craigslist.com: Search within your area for exercise equipment. If you’re searching for something specific just type it in the search field. Never go to someone’s house alone to look at the item. Test the equipment before you purchase and get the owner’s manual if they have it.

Freecycle.com: With a free membership you can give and get free items within your community. You must have a Yahoo, Google or Facebook account to join.

Once approved, you can review the posts.

You can post “Wanted” for a specific item you’re looking for or browse the “Offers” to see if there is something you like.

Around town or online: Goodwill, 30

Salvation Army, pawn shops, Play it Again Sports, community swaps, mlive.com, local classifieds and community bulletin boards can be a treasure trove for equipment.

Friendly Exchange: You probably have friends with exercise equipment so why not trade with each other? A hula hoop for a Bosu ball for a week?

Even better, workout at your friends one day and invite them to your house the next time.

Jump & Climb: Basic jump ropes can be had for about $6-$8.

Or, if you’ve got stairs in your home—you’ve got a free heart-pumping option.

Try the Tabata method: Jump rope or run up and down the stairs for 20 seconds. Rest (walk in place) for 10 seconds. Repeat this sequence 8 times and you’ll log in 4 minutes.

This is intense, so scale it back if you have health issues or haven’t exercised in a while. Modify it by simply walking up the steps or “skip” rope (one foot always on the ground) instead of having both feet leave the ground to jump. Scale back to 10 seconds of walking or jumping

Healthy & Fit • www.healthyandfitmagazine.com

and walk in place for 20 seconds. Try various time segments to match your ability.

Behind closed doors If you prefer to work out in the privacy of your own home but need some motivation, try DVD’s for free. Most libraries have a good selection. You can also get a trial membership at Gamefly.com for your gaming platforms, so if you wanted to try Zumba but are not crazy about doing it in public, here’s your chance. Netflix (at print time) is offering a one-month free trial. Simply connect your gaming platform, iPad or iPhone to Netflix and choose anything from yoga to bootcamp. After you work out, stream a movie for your reward.

Big store savings Enter your email address at Dick’s, MC Sports or Dunham’s and sign up for email offers. You will immediately receive a 10 percent discount offer. I often receive 20 percent off coupon offers via email.

Get me outta here!

Outside may be a canvas of white but inside you’ve got the winter blues. Get outside on a sunny day and breathe in fresh, crisp air. Many communities offer free outdoor activities.

The National Park Service in my area is offering free snowshoeing lessons and rentals every Saturday in February.

Check your local community listings to see how you can get outdoors and beat the winter blues.

Lisa Marie Metzler is a personal trainer and freelance writer.

MARCH 2011

Thank You Greater Lansing for 30 Great Years!

COME TO PLAYMAKERS FEBRUARY 21- 27, 2011 FOR OUR

CUSTOMER APPRECIATION WEEK It’s been no mystery that we’ve grown so much since our start in 1981. We have been blessed to flourish in a community that’s dedicated to healthy living and athletics. It has been a massive team effort from our amazing staff, vendors partners, and community members for the past 30 years that has brought us to where we are today. We are infinitely grateful for the unending support and hard work we’ve received that has helped push us to excellence, and that’s why we are dedicating a week full of special events to say Thank You to our community.

Go to playmakers.com/30 years to see what’s in store!

2299 W GRAND RIVER AVE OKEMOS MI | 517.349.3803 | WWW.PLAYMAKERS.COM

Join Team A-O . . .

Join a team with a history of success! This March insure both your car and home through Auto- Owners Insurance and we’ll save you money!

To find a local agent in your community visit auto-owners.com today!

Auto-Owners Insurance “Highest in Customer Satisfaction with the Auto Insurance Claims Experience, Three Years in a Row,” according to J.D. Power and Associates!

Auto-Owners Insurance ranks highest among auto insurance providers in the J.D. Power and Associates 2008-2010 Auto Claims StudiesSM. Study based on 11,597 total responses, ranking 22 insurance providers. Excludes those with claims only for glass/windshield, theft/stolen, roadside assistance or bodily injury claims. Proprietary results based on experiences and perceptions of consumers surveyed May 2010 – June 2010. Your experiences may vary. Visit jdpower.com.