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

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February 2011

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

CHECK IT OUT!

177 RACES

TO RUN! ALSO INSIDE:

Attack fat!

Get ready to workout ...

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Fuel for peak peformance What to eat, and when, before long distance events ...

Resolution redo

Use these tips to get back on track with your resolutions ...

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Stacy Tapscott, 35, gets ready for another full season of runs.


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FEBRUARY

FEBRUARY 2011 VOLUME 6: NO. 11

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Exploring dance

Matt Bebermeyer teaches kids how to move their bodies.

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

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FEBRUARY 2011

Obesity is everyone’s problem

What healthcare professionals should do to help.

Michigan potatoes are the best Our Al LeBlanc shares his take on potatoes.

Presenting our 2011 Race Guide It’s bigger than ever before.

Thai massage

A massage this beyond the ordinary.

A plan for attacking fat

How your body reacts to different workouts.

Fuel up for performance

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Energy gels 101

There’s no suspense for this workout.

Spilling the beans

Confused about coffee? Check this out.

Resolution redo

Don’t give up on those early resolutions.

ON THE COVER: Tracy Tapscott Tapscott, 35, of Charlotte, is a part-time occupational therapist at Hayes Green Beach Hospital, who specializes in hand injuries. While training for marathons like the Detriot Marathon in 2010 and the Fifth Third River Bank Run 25K, she likes to garden and play with her three kids, ages 15, 4, 2.

Practice what you consume before running. 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

Make some new race memories this year

M

y earliest memories of running a 5K with my wife, Amy, took place about 10 years ago. My oldest daughter, Autumn, was about one year old at the time, and we had just moved to Mason. We heard about the Mason State Bank 5K and thought it would be fun to run the event. I would run it. Amy would run it pushing Autumn in a jogging stroller. All went as planned at the start of the race. Amy is a faster runner than I am. I use the word running very loosely. I plod. Insects crawl faster than I run. Amy, pushing the stroller, stayed about two steps ahead of me the whole race. I told her to go for it. Run, Amy, run! Get ahead and stay ahead. Don’t look back and I’ll find you at the finish line. She said, no. “I’ll stay with you, Tim.” As one mile turned into two, then slowly into three, I was getting tired. I remember wanting to walk. Praying that a sudden rainstorm would stop the race, pleading with the running gods that my legs and back would stop hurting so that I could go on. Anything, gods, just get this race over with. I told Amy I’d sacrifice myself. I’d walk. Crawl. Sit on the ground. She should go ahead without me. Nope, she said. And on she ran. As we neared the finish line of the race, the short, but awfully steep hill that borders the end loomed in the distance. People were lined up on either side, cheering the runners on. They must have seen the look of utter despair in my eyes, because I felt like everyone was cheering for me. To this day I still can hear them yell, “Go Tim. Run like you’ve never run before!” It was at that moment, I thought of the Grinch Who Stole Christmas. When he heard the Whos in Whoville his small heart grew three sizes and he became a super-Grinch. He saved Christmas. I heard those cheers and stopped being tired. My heart grew three sizes too and I sprinted up the hill, around the corner and busted through the finish line. It was glorious. I bent over, clutching my shorts listening to all the well wishers tell me how great the finish was. I drank water like it was champagne from a trophy. Until Amy finished. Her look of contempt and downright disgust with my burst to the finish line — without her or the baby — made my heart turn to coal. Oh, the humanity. To this day she still tells the story of how she waited for me for the whole race only to be blown away at the end. And, as she tells it, she was pushing our baby. Ah, what a memory. I’ve had many more over the years with area 5Ks, bike races and other fitness events. You never know how the day is going to go, how you’re going to perform or who you will run into (sometimes right in the middle of a race). These races aren’t just for the elite anymore. They’re for everyone and they are fun. So check out the race guide on page 15, and make some memories. And never, ever, leave your wife and child behind no matter how many people are cheering for you. Enjoy the issue! FEBRUARY 2011

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 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

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Fit Features TH E DE WI T T R U N N I N G D I VA S While training for the Hawk Island Triathlon in the spring of 2009, several ladies met at the DeWitt YMCA. They decided to train together and dubbed themselves The DeWitt Running Divas. They are: Peg Largo (52), Lisa Rober (37), Staci Dietzel (37), Kim Aeschliman (36), Sara Schroeder (33), and Danielle Firth (27). All of the ladies are from DeWitt, although Firth has since moved to Washington DC. “We took on the challenge to train together for the Capital City River Half Marathon in the fall of 2009,” says Rober. “Every Friday starting in June, we took our kids to a babysitter and tackled our long runs together.” Although three of the Divas had never participated in races longer than a 5K, they were inspired by the Divas who had. The newer Divas were hooked on running and the veteran Divas’ enthusiasm was renewed. “What alone might have felt impossible,” says Rober, “the 10, 12, and even 13 mile runs were not so daunting (and dare we say enjoyable) because we were doing them together.” While training, it occurred to them that they could take on the “mighty marathons.” So they did. In the fall of 2010, every one of the Divas completed the Chicago and/or Baltimore Marathon. “Training together helps us stick to the program and go the extra distance, but the encouragement goes way beyond that. The mutual support is immeasurable. Running with this group has not only been good for the heart, but also good for the soul!” What’s next for the Divas? They’re busy training for their next challenge, the Bayshore Marathon. Check out their adventures on a blog written by one of the Divas: justanotherrunningdiva. blogspot.com

LI NDA PA RK I N S O N After the birth of her first child 30 years ago, Linda Parkinson, 52, of DeWitt, wanted to get back into her pre-baby shape. “I signed up for a Jazzercise class,” says Parkinson, “From the first time I walked into the class, I was hooked on it. I now have three grown children and have been a Jazzercise instructor for 15 years.” Parkinson has made exercising and eating well a part of her life. “I make a conscious effort to get in at least four workouts a week,” she says. “I try to make good decisions about what I eat and watch my portions. For me, moderation is the key. ‘Empty’ calories are a waste and plenty of water is a must.” As a result, Parkinson says she has much more energy, is less stressed and has more self-confidence. “With a healthy lifestyle and good self-esteem comes many good things. I can be a better motivator to my customers and I’m able to keep an upbeat and positive attitude toward life in general. Exercise has helped me through many challenging times.” Parkinson has many reasons to stick with a healthy lifestyle. “With a family history of heart disease, breast cancer and diabetes, I hope to beat the odds and continue to be the healthiest person I can be. How great I feel after working out also keeps me motivated. Gotta love those endorphins! We can all think of many reasons why we can’t fit in a workout. As an instructor, I’ve heard it all. But, make the commitment to do something good for yourself and have fun. You deserve it!”

D ONA L D S M I T H Donald Smith, 46, of Bellevue (pictured in middle) has exercised since high school. “One of the major reasons I work out is because my father passed away at the age of 54 from a heart attack,” says Smith. In 1985, Smith began lifting weights five days a week and started practicing karate at Original Okinawa Karate in Lansing under Sensei Iha. Recently, he’s made some changes to his health habits. “With the help of a dear friend who is a registered dietitian (RD), I switched from a ‘low carb’ diet to a more varied diet including more fruits and vegetables. This way of eating works better for me, both internally for heart health, and externally as I have lost belly fat. I’ve also increased my cardio.” Smith says his weight always hovered around 195 pounds, but now at 180 pounds, he’s more comfortable. “As we get older, we’re better off in terms of chronic disease if we have less weight to carry around. I’m a lot leaner and more toned from my consistent workouts and improved eating. It’s amazing how a 15-20 pound weight loss can change a person’s overall health and appearance!” The habit of exercising keeps Smith motivated, as well as the support of his wife and friends. “It’s hard to have good eating habits while at work at GM, but I’m blessed to have a RD who makes recommendations for meals that are portable, quick and healthy. I have great friends at my dojo. We all keep each other motivated. So many people tell me they wish they would have gotten into a form of martial arts when they were younger. I tell them you do not have to be young to start—start tomorrow! I invite them to come down to Sensei Iha’s dojo and watch—see if it sparks an interest. There is a fountain of youth, we just have to find out what works for each individual to slow down the aging process.”

FEBRUARY 2011

www.healthyandfitmagazine.com • Healthy & Fit

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Success! by Karen Giles-Smith Carmen Palmer

At her highest weight ever, Carmen Palmer, 40, of Lansing, knew she needed to make a lifestyle change. She set out to lose 40 pounds by her 40th birthday. Carmen got her birthday wish and then some: To date, she has lost 45 pounds. Here’s how she made a beeline for her goal. What made you decide to lose 40 pounds before you turned 40?

In March of 2010, I went to the doctor and found out that my weight was at its highest ever and my triglycerides were extremely high. My doctor told me I was pre-diabetic. Right then, I knew I needed to make a lifestyle change. I set a goal to lose 40 pounds by my 40th birthday and I only had eight months to do it.

Before!

After!

What was your strategy?

Moving more and eating less. I started walking 20-25 minutes each time and worked up to 40-45 minutes at least five times a week. Walking is now part of my day: It’s my time alone and my time to relax. It’s a good way to get my day started or to end a stressful day. I feel better when I do it and I feel guilty when I don’t fit it in. Usually, the guilt gets my butt up and moving. Also, I drink lots of water and I don’t eat after dinner anymore.

Have you experienced any setbacks?

Before: Starting weight: 226 lbs.

No, I really haven’t. I truly believe it’s because I never looked at it as a diet. It was, and is, a complete lifestyle change. I didn’t join a gym or weight loss group. I did it all on my own.

After: End weight: 181lbs. Height: 5’ 7”

What changes have you noticed?

The changes I see in myself, both physical and mental, are amazing. I’m a much happier person. I have more confidence in everything—and mainly in myself. I have so much more energy in my daily life. It’s fabulous. I get so much more done in a day. It’s amazing what exercise and eating healthier can do for your mind and soul.

What keeps you motivated?

The thing that keeps me the most motivated is how I feel and look. I feel so good every day. My three children also motivate me. I want to be around a long time for them. Another thing that keeps me motivated is that I’ve finally achieved my goal. I’m so proud FEBRUARY 2011

of myself ! I would love to lose another 10-15 pounds by summer. One more goal!

Would you like to share any advice?

Believe in yourself. You can do it. I truly believe you mentally have to be ready to lose the weight. Believe me, I’m the last person I thought would be giving weight loss advice. So if I can do it, so can you. Just look for the strength and confidence in yourself. Find

something that works for you. Walking worked for me. It was my alone time to get out there and take deep breaths—that gave me the strength to lose the weight. I still eat pizza, tacos and sweets. I just don’t eat as much or I add a salad to my meal to help fill me up. I think if you don’t ever let yourself indulge, you just want it more. Just focus on portion control. Believe in yourself and you will be amazed at what you can achieve.

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

Obesity is everyone’s problem

All healthcare providers should be addressing the issue. by Dr. Susan Maples

Q. A.

Do you think dentists and dental hygienists should be addressing obesity prevention and intervention in patients?

My opinion is a resounding YES! Can we as a total health care team accept the facts? Obesity is not only crippling our young people but our entire health care system, in terms of medical expenditures for related illnesses. Hello, everyone! Let’s all roll up our sleeves and do our part. Between 1971 and 2009 the prevalence of obese children quadrupled — 32 percent of our country’s youth are obese (BMI over 30). We, as dental health professionals, have quietly watched it happen. We are the only health care team that sees a child (at least 83 percent of American children) every six months beginning at about age three. It’s a wonderful opportunity to build an ongoing relationship that can make a

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significant difference in the lives of our patients. How does our profession feel about this challenge? Well, it’s a hot topic. A most recent research article (cover story of the November 2010 Journal of the American Dental Association) tallied the attitudes of dentists toward addressing obesity intervention in patients. The views are divided. Half (50.3 percent) of our profession wants to be involved, and wants to develop behaviors, skills and models to do so. Currently fewer than 5 percent offer any diagnosis, discussion or solution-based services around obesity. In the JADA article, the top three fears dentists and hygienists face in talking to patients about obesity are fear of offending patients (54 percent), appearing judgmental (52 percent) and lack of adequate training (46 percent). So, there is obviously a need for continuing education to help all health care professionals increase their comfort

Healthy & Fit • www.healthyandfitmagazine.com

in addressing obesity with sensitivity and non-judgment. Also, we want more competency—access to appropriate models, within the scope of our practice, that are clear and effective for patients. We can begin today by actively observing developmental changes in children and starting the conversation. Stay curious and let the child and/or parents report their story. Let them tell you about the observable changes. Find out what they already know before you offer any help. And, if you or your health care team is not yet comfortable offering services, reach out. Build community referral sources. Our community is rich in the areas of nutrition, fitness, and psychological counseling. Every significant change begins with a small step. Be part of the change you want to see in the health of our nation. 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.

FEBRUARY 2011


Food

Did you say potato?

Anyway you cook them, Michigan potatoes are great. by Al LeBlanc or years my wife and I have made a habit of baking potatoes whenever we have the oven turned on to cook something else. It just makes sense to use the heat and the oven space that you are paying for. Until this fall, we bought the russet potatoes you usually get when you order a baked potato in a restaurant, though we don’t pay extra at the grocery store to get the giant sizes the restaurants like to serve. All this changed when we bought our first bag of Michigan potatoes. Michigan farmers grow both white and russet potatoes. Russet potatoes are brown and oblong. One famous variety is the Burbank, and russet potatoes are often called Idaho potatoes. White potatoes are not really white, but they are distinctly lighter in color than russet potatoes, and their shape is more rounded. A typical Michigan white potato will fit very well in the palm of your hand.

F

Michigan potatoes are a phenomenal good deal in terms of value for your money. I have recently seen 10 pound bags of Michigan white potatoes on sale in the Lansing area for $2.29. That is less than 23 cents a pound! Compare that to the big monster russets imported from out of state and individually shrink wrapped as a premium baking potato. When I recently looked at one of these, it was 79 cents for one potato. A shrink wrapped package of four big russets from out of state went for $1.50 a pound. One reason the Michigan potatoes are cheaper is that you don’t have to pay for the fuel needed to bring them half way across the continent. In deciding what to eat, we need to always consider nutritional value as well as value for your money. If you eat the skin as well as the potato, one medium potato provides about 45 percent of your daily requirement of vitamin C, according to a U. S. Department of Agriculture analysis. It also gives you approximately

18 percent of your daily potassium needs, and 10 percent of your vitamin B6 requirement. The potassium content actually exceeds that of bananas, which are often recommended as a dietary source of potassium. And Michigan white potatoes often sell for half the price of bananas. The most economical way to buy Michigan potatoes is in a five or 10 pound bag. Sometimes the larger bags seem to be more widely distributed than the smaller ones. Keep your potatoes in a cool, dry, dark place. Potatoes exposed to light may turn green and develop a bad taste. That is why you may see paper bags of potatoes displayed at the store with the bag’s window opening down. Ten pounds may sound like a lot of potatoes, but according to the U. S. Department of Agriculture, the average American consumes almost 130 pounds of potatoes a year. Industry sources say Continued on Page 22.

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Your map for staying fit in 2011. Achieving better health is everyone’s number one new year’s resolution. But how many people will stick with it this year? Don’t let your new year’s goal fizzle out in a few weeks. Join a team that will help you keep going and support you through various educational clinics, expert coaching, and amazing group camaraderie! Exercise is the key to transforming your life, lightening your mood, and improving your health. So start your year out right! Pick the training group that’s right for you. Your new team awaits.

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“New Year, New You!” In this women’s only training group, we’ll give you the confidence to get off the couch and on your way to our very own all women’s 5k event. Both runners and walkers are welcome. WHEN IS IT? Join anytime! Program goes through March 19th. WHERE IS IT? Training takes place Wednesdays at 6 p.m. and Saturdays at 8:30 a.m. from Hawk Hollow Golf and Banquet Facility in Bath on neighborhood streets. Just 2 miles north of the East Lansing Aquatics Center. COST: $60 Register at Playmakers: 2299 W. Grand River Ave, Okemos MI Questions/Contact: Ann Crane anncrane98@aol.com or 517.332.7580.

Enjoy weekly team swims, bikes and runs! The goal event for this co-ed training team will be the Hawk Island Hawk-I-Tri Triathlon on Sunday, June 6th, at Hawk Island County Park. WHEN IS IT? 11 wk. program: March 20th - June 6th WHERE IS IT? Will vary depending on discipline. Locations include Playmakers, Hawk island, Mason High School pool, and local roads. COST: TBA Register at Playmakers.com/trainingteams Questions/Contact: Nicole Tilma triteam@playmakers.com

Team Playmakers Run/Walk “Spring Challenge” Join us for a 20 week co-ed training program that will prepare you for any event from a 5k to an ultra marathon. Our coaches are ready to help guide you, no matter your fitness level. “Any distance and any pace” welcome! WHEN IS IT? Join anytime! Program goes through May 28th. WHERE IS IT? Meet on Saturdays at 8 a.m. at Hawk Island (1601 E. Cavanaugh Road, Lansing MI) or Playmakers (2299 West Grand River Ave, Okemos, MI). COST? $65 for returning members, $90 for new members. Register: Playmakers.com/trainingteams Questions/Contact: Annw@playmakers.com

FOR MORE INFORMATION OR TO REGISTER GO TO: 14

Healthy & Fit • www.healthyandfitmagazine.com

PLAYMAKERS.COM/TRAININGTEAMS FEBRUARY 2011


2011 Healthy & Fit Magazine Race Guide

Make some memories this year Get out there and enjoy the races this season. by Tim Kissman fter reading my column on page 7, I’m sure there are a million people in the Amy camp (see article for details) and not so many behind my exploits. But, hey, it’s my memory, right? I can recall many events that I have experienced alone and with my family. Over the years, these have become fond memories for me. If you think you’d like to make a memory at one of the races listed in the Guide that follows, know that you will not be alone. Many of the 5Ks in the area boast of attracting a lot of newbies, or those who are just getting into the race scene. To help get you started, we offer tips that we have gathered, or experienced, over the years, that contribute to memorable experiences.

A

Train. Even if you’re going to walk the race for the first time, it’s always better to make sure your body can handle the workout than to have problems before or after the event because you didn’t know what to expect. Have fun. Unless you’re one of the people who line up at the start with short running shorts, no shoes or shirt, chances are you won’t win the race. Knowing that, go for a personal best or just enjoy the day and being around other people. Have a support crew. Family members make great pit crews with water and cheering. If you’re brave enough, have them run with you, too. Dress for working out. While a good pair of shoes is always recommended, anything else goes on the day of the event. Weather is always

a good indicator of how to dress, but be sure you like the fabric you’re wearing, and know when and how much to drink. Our race guide is designed to make it easy to plan for the many races around the area. We do our best every year to make the list complete and accurate. Thankfully, with the help of Playmakers and Dick Hoekstra, we know that the list is as complete as it can be when we go to press. If for some reason we missed a race, or need to add one, let us know. We’ll get it on our web site as soon as we can. Last piece of advice: Smile for the cameras. They’ll be out there, and if you’re like the thousands of runners and walkers who will take to the streets this year, you’ll be feeling so good after the race, it will be hard not to smile.

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2011 Healthy & Fit Magazine Race Guide 2011 Half-Marathons and Marathons

DAY DATE NAME LOCATION INFOMRATION SIZE Sunday 3/20 Rock CF Rivers Half Marathon/5K Grosse Ile www.outruncf.com (new) Saturday 3/26 Flushing Township Half-Marathon/5K Flushing www.active.com large Saturday 4/2 Martian Marathon/Half-Marathon/10K/5K Dearborn www.martianmarathon.com large Sunday 5/1 Running Fit Trail Marathon/Half-Marathon Pinckney www.trailmarathon.com large Sunday 5/8 Borgess Marathon/Half-Marathon/5K Kalamazoo www.borgessrun.com large Saturday 5/14 Fifth Third River Bank 25K/10K/5K Grand Rapids www.53riverbankrun.com large Saturday 5/28 Bayshore Marathon/Half-Marathon/10K Traverse City www.bayshoremarathon.org large Sunday 6/5 Dexter-Ann Arbor Half-Marathon/10K/5K Ann Arbor www.dexterannarborrun.com large Saturday 6/25 Charlevoix Marathon Charlevoix www.goodboyevents.com medium Saturday 7/9 Duo at the Ledge Half-Marathon/5K Grand Ledge www.runningfoundation.com (new) Sunday 7/31 Portland Relay for Life Half-Marathon Portland www.runningfoundation.com (new) Saturday 8/6 Legend Half-Marathon/10-mile/5-mile Laingsburg www.runlegend.com large Saturday 8/27 North Country Trail Marathon/Ultra/Half Manistee northcoutrnytrailrun.mirunning.com large Saturday 9/3 Ringside Fitness Marquette Marathon Marquette www.marquettemarathon.com large Saturday 9/3 Beaver Island Marathon Beaver Island www.goodboyevents.com small Fri-Sun 9/9 -11 Run Woodstock Marathon/Half-Marathon/ Pinckney www.runwoodstock.com large 100-mile/50-mile/5-mile/50K/10K/5K Sunday 9/18 Capital City River Run Half-Marathon Lansing www.ccriverrun.org large Saturday 9/24 Park 2 Park Half-Marathon/5K Holland www.park2parkrace.com large Saturday 9/24 Dances with Dirt 50-mile/50K/100K relay Hell www.dwdhell.com large Sunday 10/9 Wild Life Marathon/Half-Marathon/5K Concord wildlifemarathon.org small Sunday 10/16 Detroit Free Press Marathon/Half-Marathon/5K Detroit www.freepmarathon.com large Sunday 10/16 Grand Rapids Marathon/Half-Marathon Grand Rapids www.grandrapidsmarathon.com large Saturday 10/22 Great Turtle Half-Marathon/5.7-mile Mackinac Island www.runmackinac.com large

2011 Triathlons & Duathlons

DAY DATE NAME LOCATION INFOMRATION Sunday 2/20 Splash ‘n Dash Indoor Triathlon Howell www.howellrecreation.org Sunday 5/1 Steelcase Grand Duathlon Kentwood www.3disciplines.com Saturday 5/7 Willow Duathlon New Boston www.3disciplines.com Fri - Sun 5/13-15 Starker-mann Challenge Gaylord www.3disciplines.com Saturday 5/21 Grosse Ile Duathlon Grosse Ile www.3disciplines.com Saturday 5/28 Stoneycreek N/A-tri Shelby Twp. www.3disciplines.com Sunday 5/29 Seahorse Challenge Triathon/Duathlon Climax www.3disciplines.com Sunday 5/22 Xterra Last Stand Triathlon/Duathlon Augusta www.eliteendeavors.com Sunday 6/5 Hawk Island Hawk-I-Tri Triathlon/Duathlon Lansing www.hawk-i-tri.com Sunday 6/5 Racing 4 Recovery Triathlon Monroe www.3disciplines.com Saturday 6/11 Dirty Feat Adventure Race East Lansing www.dirtyfeat.org Sunday 6/12 Motor City Triathlon Belle Isle www.3disciplines.com Sunday 6/12 Waterloo Triathlon/Duathlon Grass Lake www.eliteendeavors.com Wednesday 6/15 Triceratops Triathlon Brighton www.runtrextri.com Sunday 6/19 Big Fish Triathlon/Duathlon Hadley Twp. www.3disciplines.com Sunday 6/19 Xterra Torn Shirt Triathlon/Duathlon Brighton www.eliteendeavors.com Sunday 6/26 Anyone Can TRI Triathlon/Duathlon Mt. Clemens www.3disciplines.com Sunday 6/26 Iron Goddess Triathlon Grass Lake www.estevents.com Sunday 6/26 South Beach Triathlons South Haven www.3disciplines.com Sunday 7/3 Independence Aquathon/Open Water Swim Howell www.howellrecreation.org Saturday 7/9 Inter-Rockin Triathlon/Duathlon Interlochen www.3disciplines.com Sunday 7/10 Ann Arbor Triathlon/Duathlon Pinckney www.eliteendeavors.com Sunday 7/10 Grand Haven Triathlon/Duathlon Grand Haven www.grandhaventri.com Sunday 7/17 Clark Lake Triathlon/Duathlon Clark Lake www.eliteendeavors.com Sunday 7/17 Tri For Life Otter Lake www.3disciplines.com

16

Healthy & Fit • www.healthyandfitmagazine.com

SIZE small large large large large medium N/A large medium N/A medium large large small large large N/A small N/A medium N/A large medium large large

FEBRUARY 2011


2011 Healthy & Fit Magazine Race Guide 2011 Triathlons & Duathlons (cont.)

DAY DATE NAME LOCATION INFOMRATION Wednesday 7/20 Pterodactyle Triathlon Brighton www.runtrextri.com Sunday 7/24 Mackinaw Multi-Sport Triathlon/Duathlon/5K Mackinaw City www.3disciplines.com Sunday 7/24 Sister Lakes Triathlons Sister Lakes www.3disciplines.com Saturday 7/30 Lumberman Triathlon Cadillac www.3disciplines.com Sunday 7/31 Craig Greenfield Memorial Triathlon/Duathlon Clarkston www.3disciplines.com Sunday 8/7 Lansing Legislator Triathlon/Duathlon Laingsburg www.3disciplines.com Saturday 8/13 Sanford & Son Triathlon/Duathlon Sanford www.3disciplines.com Sunday 8/14 Petoskey Triathlon/Duathlon Petoskey www.3disciplines.com Sunday 8/14 Whirlpool Ironman Steelhead Triathlon Benton Harbor www.ironmansteelhead.com Wednesday 8/17 T-Rex Triathlon Brighton www.runtrextri.com Sunday 8/21 Ludington Lighthouse Triathlon Ludington www.3disciplines.com Saturday 8/27 Girl’s Best Friend Triathlon/Duathlon Kalamazoo www.3disciplines.com Saturday 8/27 Holt Hometown Festival Triathlon Holt nhusby@hpsk12.net Sunday 8/28 TRI (Autumn Colors) Triathlon/Duathlon Holly www.3disciplines.com Sunday 9/4 Barefoot Triathlons Traverse City www.3disciplines.com Saturday 9/10 3 Disciplines Triathlon Festival East Tawas www.3disciplines.com Saturday 9/10 Reeds Lake Triathlon East Grand Rapids www.eastgr.org Saturday 10/22 Westside YMCA Booathlon/Duathlon/5K Potterville tsheridan@ymcaoflansing.org

SIZE small large N/A N/A medium medium N/A N/A large small N/A N/A small N/A N/A medium large small

5K THROUGH 10 MILES DAY DATE NAME FEBRUARY/MARCH Sunday Sunday Saturday Saturday Saturday Sunday Saturday Sunday

LOCATION

INFORMATION

SIZE

2/6 2/13 2/19 3/5 3/19 3/20 3/26 3/27

Super Bowl 5K Heart Throb 5K Frosty 5K Tog e’ Go Bog e’ 5K MSU Tower Guard Shamrock 5K MSU College of Law Ambulance Chase 5K Ronald McDonald House Run for the House 5K March to Sparta 5K

Okemos East Lansing Lansing Ovid East Lansing East Lansing Lansing East Lansing

www.runningfoundation.com www.runningfoundation.com chrysovalantou.giatis@gmail.com www.runningfoundation.com www.runningfoundation.com www.runningfoundation.com www.rmhmm.org www.msu.edu/~running

medium medium (new) (new) medium small large (new)

4/2 4/2 4/9 4/9 4/10 4/16 4/17 4/23 4/29 4/30 4/30 4/30

Delta Township Library Run for Reading 5K Race for Access to Care for Everyone 5K Trot for the Troops 5K Kappa Delta 5K MSUFCU Race for the Place 5K Corunna Nellie Reed Elementary School 5K Komen Mid-Michigan Race for the Cure 5K Riv MX Run for the Abandoned 5K Downtown YMCA Wellness Center Pump & 5K Run Interact 5K Shiawassee County Humane Society River Run 5K Miles for Smiles 5K walk

Lansing East Lansing East Lansing East Lansing East Lansing Vernon Lansing Holt Lansing Howell Owosso Lansing

playmakers.com bsimonti@gmail.com whelanj2@gmail.com wagne149@msu.edu www.msufcu.org/safeplace.html henges14@msu.edu www.komenmidmichigan.org www.runningfoundation.com kking@ymcaoflansing.org bowen.swann@sbcglobal.net www.runningfoundation.com teresa.spitzer@cacsheadstart.org

medium small small small large small large small small small small small

Dan Langdon Memorial 5K Road to Durban 5K Mason State Bank 5K

East Lansing Lansing Mason

www.runningfoundation.com michiganmidwives.org/conferences robert.warnke@masonstate.com

medium (new) large

APRIL Saturday Saturday Saturday Saturday Sunday Saturday Sunday Saturday Friday Saturday Saturday Saturday

MAY Sunday 5/1 Thursday 5/5 Friday 5/6

FEBRUARY 2011

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2011 Healthy & Fit Magazine Race Guide 5K THROUGH 10 MILES (cont.) DAY DATE NAME

LOCATION

INFORMATION

SIZE

Saturday Saturday Saturday Saturday Friday Saturday Saturday Sunday Sunday Saturday Monday Monday

Families of Spinal Muscular Atrophy 5K Governor’s Cup 10K/5K Challenger 5K Owosso Community Players 5K South Church Family Fitness 5K Capitol Bancorp Mile/5K Laingsburg Lions Festival 5K Relay for Life 5K Shiawassee County Girls on the Run 5K Alma Highland Festival 5K/8-mile Bigfoot Memorial Day Challenge 8K/5K Lest They Be Forgotten 5K/10K

Lansing Lansing Howell Owosso Lansing Lansing Lansing Lansing Owosso Alma Dansville Webberville

hollyschafer@comcast.net michelle@availsolutions.net www.runningfoundation.com schlaack1sr@alma.edu www.runningfoundation.com www.capitolbancorp5k.com www.runningfoundation.com www.relayforlife.org/lansingmi www.gotrshiawassee.org www.almahighlandfestival.com www.dansvilleathleticboosters.com www.runningfoundation.com

small (new) medium small medium large medium small small medium small small

St. Gerard 5K Ingham County Animal Control Woofer Walk 5K 5K4TJ We Can Do It Women’s 5K Ashley Trading Days Trot 5K Ally Brunk Memorial 5K Pewamo St. Joseph Parish Festival 5K Josh Spalsbury Memorial Comet Chase 5K Antioch’s Get Healthy Now 5K For the Love of Dads 5K Michigan Brewing Company Beer Run 5K Father’s Day Run for Recovery 5K Twilight 5K Max’s Race 5K

Lansing Okemos Okemos Okemos Ashley Potterville Pewamo Grand Ledge Lansing Owosso Webberville Charlotte Lansing East Lansing

pences@comcast.net www.ingham.org/ac/ www.runningfoundation.com www.runningfoundation.com addenman@yahoo.com www.runningfoundation.com pewamo5k@yahoo.com www.5kcometchase.com www.runningfoundation.com msling01@baker.edu www.michiganbrewing.com recoverynet1@sbcglobal.net www.runningfoundation.com www.maxsrace.com

small small small small small medium medium small small small medium small medium medium

7/2 7/4 7/4 7/9 7/10 7/16 7/17 7/24 7/30 7/30 7/30 7/31

Coach Kelly 10K/5K St. Mary’s Parish Festival 5K Firecracker 5K Elsie Dairy Dash 5K AID Lansing 5K Ulli Dalton Szych Memorial 5K Meridian Plumbing’s Fight Hunger 5K Ele’s Race 5K for Grieving Children Pregnancy Services Born 2 Run 5K Sunfield 5K Leslie 5K Hall of Fame 5K

St. Louis Westphalia Corunna Elsie Lansing Haslett Okemos Okemos Lansing Sunfield Leslie Lansing

www.racingactivities.org barbthelen@hotmail.com www.corunna4th.org michelle@topflitefinancial.com www.runningfoundation.com ansonkma@aol.com www.runningfoundation.com www.elesplace.org/events www.runningfoundation.com sunfieldiga@gmail.com www.runningfoundation.com www.runningfoundation.com

small medium small medium small small small large small small small small

8/6 8/6 8/6 8/13 8/13 8/14

Mint City 10-mile/5K Run the Lake 5-mile/5K Come to the River 5K Board of Water and Light Hometown Power 5K Origami 5K Camino of St. James 8K run/5K walk

St. Johns Crystal Lansing Lansing Mason Mason

www.runningfoundation.com janetc@montcalm.edu www.runningfoundation.com www.runningfoundation.com www.origamirehab.org www.runningfoundation.com

large small (new) medium small medium

5/7 5/14 5/14 5/14 5/20 5/21 5/21 5/22 5/22 5/28 5/30 5/30

JUNE Saturday 6/4 Saturday 6/4 Saturday 6/4 Sunday 6/5 Saturday 6/11 Saturday 6/11 Saturday 6/11 Saturday 6/18 Saturday 6/18 Saturday 6/18 Saturday 6/18 Sunday 6/19 Wednesday 6/22 Saturday 6/25

JULY Saturday Monday Monday Saturday Sunday Saturday Sunday Sunday Saturday Saturday Saturday Sunday

AUGUST Saturday Saturday Saturday Saturday Saturday Sunday

18

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2011


2011 Healthy & Fit Magazine Race Guide 5K THROUGH 10 MILES (cont.) DAY DATE NAME

LOCATION

INFORMATION

SIZE

Friday Saturday Saturday Saturday Saturday Saturday Sunday

Melon Run 10K/5K Grand Woods Park Trail 5K Jacob’s Race 5K Crim 10-mile/8K/5K Ithaca Fun Fest 5K Causeway Bay Hotel and Convention Center 5K GM Lansing Assembly Woods and Water Trail 5K

Howell Lansing Laingsburg Flint Ithaca Lansing Lansing

www.howellrecreation.org www.runningfoundation.com nickandapril@cablespeed.com www.crim.org toddcrawfordslf@yahoo.com sarar.cbhotel@yahoo.com lyle.birchman@gm.com

medium small small large small (new) small

9/3 9/4 9/5 9/10 9/10 9/10 9/11 9/11 9/17 9/17 9/18 9/25 9/25

Lansing Educators Run Back to School 5K SJS/TEN Awareness 5K Labor Day Run for Recovery Live Life Nspired Frontier Days 5K St. Mary Church 5K St. Mike’s Race for Faith 5K Kellie Sebrell Memorial DeWitt Trail 5K Sparrow Women Working Wonders 8K/5K Capital Humane Society 5K for Animals Banana Blitz 5K Cooley Law School Race for Education 5K Playmakers Autumn Classic 8K White Pine Academy 5K

Lansing Laingsburg Lansing Charlotte Morrice Grand Ledge DeWitt Lansing Grand Ledge East Lansing Lansing Haslett Leslie

jenniferbshaw@yahoo.com www.sjsupport.org recoverynet1@sbcglobal.net www.hgbhealth.com www.stmarywilliamston.com www.stmichaelgl.org gap_711@comcast.net www.sparrow.org/sparrowfoundation www.cahs-lansing.org whelanj2@gmail.com www.ccriverrun.org www.playmakers.com www.runningfoundation.com

small (new) small medium small small large large small small large large small

10/1 10/2 10/8 10/8 10/9 10/9 10/9 10/15 10/16 10/22 10/23 10/29 10/30

I Gave My Sole for Parkinson’s 5K MSUFCU Dinosaur Dash 5K Cruisin for a Cure 5K Halloween 5K for JA (Junior Achievement) Portland St. Patrick Fall Festival 5K Green Space Race Trail 5K Race for Ralya 5K Danae’s Race 5K East Lansing Pumpkin Trot 5K Headless Horseman 10K/5K Twin Rivers 5K St. Mary School 5K Run Thru Hell on Halloween Eve 10K/5K

Okemos East Lansing Grand Ledge Lansing Portland Mason Haslett Lansing East Lansing Howell Muir Williamston Pinckney

www.parkinsonsmi.org small museum.msu.edu/events/dinosaurdash large micksloan@comcast.net small www.runningfoundation.com small lawlessdd@gmail.com small www.runningfoundation.com small www.runningfoundation.com small www.runningfoundation.com small www.runningfoundation.com medium www.howellrecreation.org medium www.ioniaschools.org small www.stmarywilliamston.com small www.runningfoundation.com large

Haslett Lansing Laingsburg Lansing Lansing Lansing Howell Lansing Fowlerville Lansing Lansing

www.theear.org www.woldumar.org www.leaf4kids.com www.silverbellsinthecity.org www.runningfoundation.com www.runningfoundation.com www.fantasyoflights.info www.iloveoldtown.org ashley-mrspt@yahoo.com www.runningfoundation.com www.runningfoundation.com

8/19 8/20 8/20 8/27 8/27 8/27 8/28

SEPTEMBER Saturday Sunday Monday Saturday Saturday Saturday Sunday Sunday Saturday Saturday Sunday Sunday Sunday

OCTOBER Saturday Sunday Saturday Saturday Sunday Sunday Sunday Saturday Sunday Saturday Sunday Saturday Sunday

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

11/5 11/12 11/13 11/18 11/19 11/24 11/25 12/3 12/3 12/10 12/31

FEBRUARY 2011

D’ear Trail 5K Woldumar Nature Centure Run-a-Munk 10K/5K Burg Trail 10K/5K Silver Bells in the City 2-mile Grand Finale 5K/5K team/8K team Lansing Turkeyman Trot 5K Fantasy of Lights 5K Scrooge Scramble 5K Dashing Through the Snow 5K Jingle Belle Women’s 5K Resolution 5K

small small medium (new) small large large small small large (new)

www.healthyandfitmagazine.com • Healthy & Fit

19


Try this!

Thai massage

Ready to go beyond basic massage? Consider Thai. by Karen Giles-Smith

T

hai massage offers the benefits of massage plus much more. In addition to providing relief from muscle tension and reducing stress, Thai massage is a healing technique that promotes energy flow within the body, tones muscles and increases the joint’s range of motion. According to Thai Massage: Sacred Bodywork, a practitioner’s guidebook by Ananda Apfelbaum, Thai massage is based on manipulation, one of the four branches of traditional Thai medicine (the other branches are diet, medicinals and spiritual ceremonies). Thai massage is an ancient and honorable form of bodywork with the goal of restoring the whole person, both external and internal, to a state of balance. Many techniques are integrated into Thai massage including leaning pressure, reflexology, energy line work, stretching, and yoga. In a relaxed, gentle and fluid manner, the massage therapist moves the client through a wide variety of

yoga-like postures, both seated and lying. The massage therapist uses slow and steady pushing and pulling movements to guide the client’s body into position and applies gentle pressure to the client’s muscles using her palms, thumbs, feet, elbows, forearms and knees. No massage oils are used. “Thai massage is very different from regular massage,” explains Laura Phillips, massage therapist at Creative Wellness in East Lansing. “It’s important to be aware that there’s a lot of movement involved in Thai massage. It’s not as relaxing as regular massage, but my clients find it invigorating.” The benefits of Thai massage may include improved flexibility, relief from sore and aching muscles and joints, prevention of injury, deep relaxation, relief from stress, increased and focused energy levels and a feeling of well-being. After hearing that Phillips was trained in Thai massage, I decided to give it a try. I opted for an hour-long session although 1 ½ hours or longer is recom-

We have

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.

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mended in order to receive the full benefit. Compared to how I usually feel after a standard massage, my muscles seemed more relaxed and loose after the Thai massage—they actually felt supple. It seemed as though I had just experienced a massage and a yoga class rolled into one. In fact, Thai massage is often called Thai yoga massage. Overall, I felt peaceful and content. And I liked the fact that there wasn’t any massage oil residue on my skin or in my hair. For those who would like to try massage, but would rather keep their clothes on, Thai massage is a good option. Be sure to find a reputable professional who has been trained in Thai massage.

Healthy & Fit • www.healthyandfitmagazine.com

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FEBRUARY 2011


Fitness

A plan for attacking fat

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

I

t is a well known that every new year people vow to improve their healthy lifestyle habits. The problem is many people are confused about how to do it. People simply do not understand the proper approach to exercise that will achieve their goals. Here are my five factors for fat loss and how you can incorporate them into your fitness routine.

over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. This means we can burn more fat in other activities as a result of this inclusion, or, we get more bang for our buck. Keep in mind that calories burned during exercise is not really an important variable in the big picture of fat loss, total calories burned overall is.

Metabolic resistance training

Steady state high intensity aerobic training

The goal here is to work every muscle group frequently and with intensity that creates a massive metabolic disturbance. We want to leave the metabolism elevated for several hours post workout. In my experience, full body training in a superset, tri-set or circuit format (with non competing exercises) in a rep range that generates lactic acid (and pushing the lactic acid threshold) seems to create the biggest metabolic demand. This means we do one exercise/station after another without a rest. It makes sense— training legs, back and chest will burn more calories and elevate metabolism more than an isolated approach that trains just one.

High intensity anaerobic interval training High intensity interval training burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. In this training we like to combine strength and total body core exercises such as kettlebell swings, ropes, sled pushes, and sprints to elicit the proper hormonal responses to absolutely annihilate body fat. Think of sprinting as hard as you can for 30 seconds, then resting for 15 seconds and repeating.

High intensity aerobic interval training With lower intensity interval method we use aerobic intervals like a treadmill, elliptical trainer, and step mill (my favorite). A recent study looked at high intensity aerobic intervals (HIIT) and its influence on fat oxidation. Seven sessions of HIIT

FEBRUARY 2011

This is just hard cardio work. This time we are burning calories -- we aren’t working hard enough to burn calories beyond the session itself. But calories count: Burning another 300 or so calories per day will add up.

Steady state low Intensity aerobic training This is just activity. Going for a walk in the park, etc. It won’t burn a lot of calories nor will it increase muscle. There actually isn’t very much research showing that low intensity aerobic training actually results in much additional fat loss (particularly in real world significance). But you’re going to have to really work to convince me that moving more is going to hurt you when you’re in fat attack mode.

Putting it all together

Now that you have an idea of what works best, here’s how I would suggest managing your workouts based on how much time you have.

3 hours per week? Use metabolic resistance training. This can be in three, one-hour training sessions, or four, 45-minute training sessions. However, once you are getting three hours per week of total body resistance training, it is now time to start adding in some extra metabolic work (intervals cardio, interval strength, etc) as it becomes hard to recover from the demanding metabolic resistance training when you add a fourth day. This type of training involves dumbbell complexes, supersets, tri-sets,

circuits, traditional strength training work, kettlebell combos etc.

3-5 hours per week? Metabolic resistance, weight training plus high intensity interval work Interval training is like putting your savings into a high return investment account. Low intensity aerobics is like hiding it under your mattress. Both will work, but the return you get is radically different. We like to not only use cardiovascular machines (treadmill, bike, Elliptical, stepmill), but we also use sleds, training ropes, kettlebell swings, slide boards, and bodyweight exercises.

5-6 hours per week? Use the above, but add aerobic interval training Aerobic intervals are a better choice at this point because they have a higher intensity overall than steady state works so they burn more calories. There appears to be a fat oxidation benefit and will still be easier to recover from than additional anaerobic work. Remember, this does not include walking. You still need to work pretty hard and increase the heart rate significantly.

6-8 hours per week? Add steady state. If you’re not losing a lot of fat with six hours of training already, take a very close look at your diet. If everything is in place, but we just need to ramp up fat loss some more (e.g. for a special event; spring break, high school reunion, etc.) then we will add in some hard cardio; a long run, or bike ride with a heart rate at 75 percent of max or higher.

More than 8? Add a stroll or two. I don’t think most of us have more than eight hours training time available per week. But if we do, this is where any additional activity will help burn up calories, which is never a bad thing. Justin Grinnell B.S., CSCS is is the co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828.

www.healthyandfitmagazine.com • Healthy & Fit

21


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Potatoes

(cont. from page 13)

that a bag of potatoes will keep for only one to two weeks at home. This means it helps a lot to have more than one way to cook them. For simplicity and ease, I like to bake potatoes. The smaller ones that you get when you buy the bag are actually helpful, because it will not take so long to bake them. If you want a larger serving, just cook more potatoes. I begin by washing the skin thoroughly with a brush under running water. I do this because I will be eating the skin as well as the potato. I then dry the potato and pierce the skin with a fork in a good many places. This allows steam generated by baking to pass through the skin. If you don’t do this, the potato may literally explode in your oven, and this happened to me before I learned to pierce the skin before cooking. I use an oven rather than a microwave because I like the potato’s skin to be crisp when it is done. I set my oven to 350 degrees and cook for 1 to 1.5 hours. This is just a ball park figure because ovens are different and a lot will depend on the size of your potato. Different people like different things on their baked potato. Typical restaurant fare is butter, sour cream, and bacon bits. Just remember the caloric value of the things you add if you are on a diet. Fresh ground black pepper, chopped chives, and chopped parsley will add a lot of taste for very few calories. Too many baked potatoes will make life boring, so it helps to have other options available. I developed the following easy recipe by altering one I found in an Indian cook book.

Michigan Potatoes cooked in East Indian Style 5 medium size Michigan potatoes 3 tablespoons canola oil 1 teaspoon whole cumin seeds 5 bay leaves 4 large cloves of garlic, sliced in ¼” segments 1/8 teaspoon ground hot red pepper ¾ teaspoon salt Wash the potatoes thoroughly, but do not peel them. Slice them approximately 3/8“ thick. Cut the slices in half if they are too wide. Heat the oil to medium heat in a large skillet, cast iron works well for this. Add the garlic and sauté, stirring frequently. Remove and reserve the garlic as soon as it is golden. If the garlic overcooks, it will give a bad bitter taste. Add the cumin seeds and bay leaves and sauté briefly while stirring. Add the

potatoes and sauté while stirring. Try to brown at least one side of each slice. Turn the heat down to low and cover. Cook to the level of doneness that you prefer. Shortly before serving, add the pepper and salt. Be careful to distribute the pepper and salt across all the potatoes. Add the garlic that you reserved. Stir, taste, and adjust seasoning if necessary. Serves four.

Al LeBlanc is a water-based personal trainer who works in the greater Lansing area and teaches classes in the Delta-Waverly Aquatics Program. Contact him at (517) 285-2215 or 655-6454 or send e-mail to fitnessal@broadstripe.net.

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Fitness

Fuel up for peak performance

Fine tune fueling up before you hit the pavement. by Karen Giles-Smith. o matter what kind of exercise you do, you need food and fluids to fuel up, stay hydrated and help your body recover. Think of food and fluids as part of your basic exercise equipment. As an endurance athlete, how you fuel up for workouts is just as important as how you fuel up for events. That’s because a consistently well-nourished and well-hydrated body has more stamina and endurance and can get the most out of workouts. For example, a preexercise snack can help you perform 10 percent harder in the last 10 minutes of a one-hour workout. Fueling your workouts is also an opportunity to train your digestive system, which will help you avoid intestinal discomfort and diarrhea on event day. To determine which foods and beverages will provide optimal energy and sit well in your stomach during events, you’ll need to experiment with different timing, types and amounts of what you eat and drink before, during and after your workouts. There’s no other way. What works best for others may not work best for you. “Race day is not the time to try that new gel flavor or add protein to your sports drink,” cautions Katie Murtha, registered dietitian and consultant for the MSU Sports and Cardiovascular Nutrition Clinic.

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Before exercise Food: Some people are able to eat immediately before exercise, but most prefer to eat 2-4 hours before. According to Nancy Clark’s Sports Nutrition Guidebook (2008), the rule of thumb for carbohydrate consumption for endurance exercise is: Time

Carbs (g)/lbs. body weight

5-60 minutes 2 hours 4 hours

0.5 1.0 2.0

“Two hours before, you could have cereal and low-fat milk, a bagel with peanut butter, a baked potato with low-fat cottage cheese, an energy bar, or a fruit smoothie made with fruit, yogurt, and milk or juice,” says Murtha. “One hour or less before, you could have yogurt (not low-carb), graham crackers, a

FEBRUARY 2011

sports drink, pretzels, raisins, or a banana.” The amount you eat will depend on how your body reacts while you’re exercising to what you’ve consumed before exercise. That’s where trial and error comes in.

Fluid According to the American College of Sports Medicine (ACSM), in addition to drinking adequate fluids in the 24 hours before exercise, athletes should drink about 16-20 ounces of fluid 2-3 hours before exercise. “You should be sipping frequently prior to your workout to maintain hydration before exercise,” says Murtha, “But make sure to drink at least two cups of water two hours before and at least one cup of water as close to starting time as possible.”

During exercise Food: When exercising longer than 90 minutes, plan to eat a pre-exercise snack—which will fuel the first 60-90 minutes of your workout—and additional carbohydrates during your workout. The additional carbohydrates will help maintain a normal blood sugar so you can keep your focus, maintain your energy, and get the most out of your workout. The carbohydrate goals are:

Duration 2-3 hours Extended

Carbs

Calories

25-60g 100-250/hr. 60-90g 240-360/hr

Depending on your sport and your stomach sensitivity, you may prefer to consume liquid carbs (sports drinks) or solid carbs ( from food or engineered sports food such as gels, chews or bars) and water or a sports drink during exercise. “If you don’t like commercial sports products, try fig cookies, animal crackers, gummy lifesavers or dried fruit,” suggests Murtha. “However, be aware that often foods alone will not replace your electrolyte needs such as sodium and potassium. Therefore, you may need to consider an electrolyte supplement if you’re not also using a sports drink.” Eating too much during exercise may slow the rate that fluids leave your stomach, causing sloshing and discomfort. Also, concentrated carbohydrates such as energy gels have been known to cause GI distress and diarrhea in some people.

Fluid The ACSM recommends drinking 6-12 ounces of fluid at 15-20 minutes intervals during exercise, beginning at the start of exercise. “One gulp is about an ounce,” says Murtha. “Dumping water over your head may feel good, but it is not re-hydrating your body.” Continued on Page 27.

www.healthyandfitmagazine.com • Healthy & Fit

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Fitness

A start-up guide to energy gels

What are they? Which taste best? It’s all here. by Karen Giles-Smith nergy gels: Don’t leave home without them. That’s the mind-set of many endurance athletes when training or competing. Energy gels are a source of carbohydrate and electrolytes that are consumed during competition to help athletes go the distance, often shaving valuable seconds or even minutes off finish time. But energy gels are not the only energyboosting options. Basically, energy gels are a concentrated, gel form of a sports drink. Energy gels were developed to provide on-the-go energy for athletes during training or competitions lasting longer than an hour. Packaged in squeeze pouches, they’re a convenient, effective way to deliver easily-digestible carbohydrate in order to fuel long-duration performance and prevent the dreaded “bonk”—also known as hitting the wall—the point when muscle glycogen stores deplete and blood

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sugar drops causing fatigue and resulting in decreased athletic performance. The first energy gel, GU, hit the sports scene in 1991. The term “gu” is an accurate description of its consistency. Ironically, it rhymes with “ew,” which is the reaction of many who choose to slurp the super-sweet gels. The benefit of a gel consistency is that chewing isn’t required. That may be an important consideration during some forms of intensive activity, such as running a marathon, when chewing is often difficult and a potential choking hazard. Energy gels contain carbohydrates, electrolytes, water, and depending on the brand, other ingredients that may enhance sports performance such as protein and/or caffeine. Carbohydrates include a “quick-acting” simple sugar such as fructose ( fruit sugar) and/or a “long-acting” complex carbohydrate such as maltodextrin or brown rice syrup. There are several brands of energy gels

on the market. The brands vary in texture, flavor options, and added ingredients such as sodium, protein, caffeine and taurine. Sports nutritionists highly recommend that athletes interested in gels try different brands during training to see which types and amounts are most effective and best tolerated. Stomach distress and diarrhea are common side effects. When using concentrated carbohydrates such as energy gels, it’s easy to under-hydrate. Energy gels must be taken with four to six ounces of fluid. Although energy gels are a convenient and effective way to refuel en route, foods such as orange slices, honey, raisins, dried figs and bananas; and candy such as gummy candy, jelly beans, licorice, hard candy, and peppermint patties are equally effective yet less expensive options. If using food, be sure to choose those that provide adequate electrolytes or pair food with a sports drink.

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FEBRUARY 2011


The Taste Test Using Google to search for “energy gel taste test” yields good information from several athletes who have tried various brands and flavors of energy gels. However, taste preferences and stomach sensitivity varies widely from person to person. Out of curiosity, I decided to taste several brands. For the sake of a good story and because misery loves company, I dragged my husband into it. Here’s our verdict on the viscous victuals.

Clif Shot, vanilla He said: What vanilla cough medicine would taste like if there was such a thing. She said: Mild vanilla flavor. Reminds me of marshmallows. No aftertaste.

GU, lemon sublime He said: The best by far. Reminds me of Jolly Ranchers. She said: Pretty good. Smooth, light texture. Tastes like key lime pie. No aftertaste.

Hammer Gel, raspberry He said: Tastes like raspberry jam.

She said: Not bad. Tastes like raspberry jam. A bit thick. No aftertaste.

Honey Stinger, chocolate He said: Tastes like honey mixed with Hershey’s chocolate syrup. Very rich. It made my stomach feel funny. She said: The taste wasn’t bad at first, but the overly sweet, cloying aftertaste made me feel slightly sick, like when I ate ice cream for breakfast once. Once!

PowerBar Energy, strawberry banana He said: Too thin. The taste reminds me of baby food. She said: A little sweet and strongsmelling, but tastes pretty good. No aftertaste.

PowerBar Gel, double latte He said: Tastes like the coffee candy my Grandma used to have around. She said: Pretty good. I like coffee and caramel flavors, so I like this. 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.

ALWAYS HERE FOR YOU

Ingredient overview Extra sodium: PowerBar Gel, Crank Sports e-Gel, EFS Liquid Shot, GU Roctane Added protein: Accel Gel, Hammer Gel, EFS Liquid Shot, GU Roctane, Endless Edge Added caffeine: GU (most flavors), GU Roctane (most flavors), Clif Shot Gel (mocha, double espresso, chocolate cherry, citrus, strawberry), CarbBOOM! chocolate cherry, Hammer Gel espresso, PowerBar Gel (double latte, tangerine, chocolate, green apple, strawberry banana), Honey Stinger (ginsting, strawberry). Added taurine: EAS Energy Gel Source: How to Find the Best Sports Foods for Your Diet by Nancy Clark, Active.com GU’s Nutrient Profile One package (32 g); Calories: 100; Fat: 0 g; Sodium: 55 mg; Potassium: 45 mg; Total carbohydrates: 25 g; Protein: 0 g; Vitamin C: 100%; Vitamin E: 100%; Calcium: 20 mg Source: GuEnergy.com

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25


Coffee

Spilling the beans on coffee Coffee shops have a language all their own. by Gina Wirth ell over half of America will resort to a cup of coffee to chase off the chill. Drive-thru services make specialty coffee drinks a convenient indulgence, and for many, it’s a daily ritual. But, do you know what you’re drinking? If the gourmet coffee shop is a usual stop, knowing “coffee lingo” will help you have it your way. Coffee: Is just that: plain coffee. It will come black and caffeinated unless otherwise requested. Espresso: Concentrated coffee. No sweeteners or milk are added. Espresso is the foundation of many gourmet coffees. Latte: An espresso with steamed milk and a little foam. Cappuccino: An espresso with equal parts steamed milk and foam. Americano: An espresso with hot water.

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Mocha: An espresso with steamed milk, a little foam and chocolate sauce. In general, coffee drinks come in four sizes: short (8 oz.), tall (12 oz.), grande (16 oz.) and venti (20 oz.). Size variance can account for a difference of nearly 300 calories. Also pay attention to milk choices. The default is usually 2% milk, but by request, skim milk can be used, called a “skinny,” which saves 50 calories. Forego the whipped topping and cut an additional 80 calories. Other options include fat-free cream and sugar-free syrup. Being conscious of the serving size and what’s going into the coffee could mean a difference of up to 400 calories. Calorie content is not the only issue to consider. Coffee with caffeine is the standard unless ordered otherwise. The daily recommended amount of caffeine is about 250 milligrams (mg) which is equivalent to about three espresso shots (each espresso shot contains about 75 mg caffeine). When ordering, the number

of espresso shots typically correlates to the cup size: one shot in a short or tall; two shots in a grande; four shots in a venti. However, the number of shots can be adjusted to your preference. Even with these caveats, the American Heart Association concludes that moderate coffee consumption probably isn’t harmful (except during pregnancy) and may confer health benefits. Drinking coffee in moderation—two to three cups a day—may decrease risk of type 2 diabetes, heart disease, gallstones, cirrhosis, Parkinson’s disease, dementia, Alzheimer’s disease, and colon, liver and breast cancer. The health benefits of coffee may be due to caffeine, antioxidants, and other components. Gina Wirth is a registered dietitian formerly of the Greater Lansing area, now living in Howell.  She works at University of Michigan Hospital as a Food Service Manager.

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Fuel (cont. from page 23) “Sports drinks are normally not needed unless exercise lasts more than one hour or when working at a high intensity for at least 30 minutes,” says Murtha. “However, this is very individual and dependent on the environment.” When using concentrated carbohydrates such as energy gels and bars to refuel, it’s easy to under-hydrate. Energy gels need to be taken with 4-6 ounces of fluid.

After exercise Food “Your job does not end when you cross the finish line,” counsels Murtha. “Ideally, you should refuel within the first 30 minutes, but at least within the first 60 minutes following exercise with a combination of carbohydrate and protein and modest amounts of fat. Post-workout snacks should be mainly carbohydrate with about 15-30 grams of protein to assure you replenish your glycogen and repair muscles after

exercise.” Murtha’s tips: • Eat a substantial-sized snack or a meal post-workout to meet your body’s needs for recovery and repair so you’re ready for your next workout or event. • The same pre-workout snack ideas apply here, but a few more ideas include: granola/cereal bars, dried fruit and nuts, peanut butter and jelly sandwich, tuna fish and crackers, slice of pizza (thick crust with veggies), yogurt or milk with cereal. • If you prefer beverages post-workout, good ones include: Boost, Ensure, EnduroxR4, and Muscle Milk Collegiate. More cost-effective beverage options include low-fat chocolate milk or Silk soy beverage, or a smoothie that combines fruit with a milk or soy protein source.

of the exercise bout,” recommends Murtha. “If you can’t tolerate carbohydrate that quickly, at least drink water.” A good indication of hydration status is the color of your urine. If it’s darker than the color of lemon juice, you need to drink more fluids. “What you should take in before, during, and after workouts or competition depends greatly on the type of sport or conditioning being performed and the environment, as well as individual tolerances, metabolism, and sweat rates,” says Murtha. “You must practice your performance nutrition, just like you practice your event, to assure you perform at your best on the day of competition.”

Fluid

Katie Murtha is a registered dietitian and consultant for the MSU Sports and Cardiovascular Nutrition clinic, http://sportsnutrition.msu.edu. She is currently pursuing a Masters degree in nutrition and exercise physiology at MSU. Katie can be contacted at murthaka@msu.edu.

“You should immediately consume a recovery drink, such as a sports drink or 100% fruit juice, low-fat or skim milk, or soy beverage, depending on the intensity

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.

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Fit Features MATT BEBERMEYER

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One thing anyone can say about Matt Bebermeyer is that he likes to move. Bebermeyer, 30, is the co-artistic director, a teacher and performing artist at Happendance, an Okemos-based foundation that exists to stimulate support for the art of dance through performances and educational programs. He’s been dancing since he was five years old. “My main motivation to dance and choreograph is my desire to explore movement,” he said. “Simple movement like walking, jumping, running, even the action of standing still can be excavated and mined to create a rich, complex dance. That  process of creation can be very exciting.” Bebermeyer splits his time between teaching at Happendance and as a certified Gyrotonic instructor. According to Bebermeyer, Gyrotonic exercise system creates long lean muscles, and control in the articulation of the joints and spine. “Gyrotonic exercise is great for my body control for dance, and its given me more movement to explore choreographically,” he said. “Also, I think that it has helped my ability to convey movement principals to students.” He teaches 8 to 11 year-old boys. “One of the biggest challenges I face as a teacher is getting boys interested in dance and helping them overcome some of the stigmas attached to boys dancing,” he said  “Teasing and bullying boys for doing a ‘girls’ activity can be a very strong deterrent for some boys.” He said he makes sure to show his students how dance can make them confident. “Boys need to feel affirmed and confident that dance is for them, too,” he said. “I like to have the students bring in their own music to dance to and let them explore how they can move. I also share with them videos and images of strong male dancers. It’s important to show them dance as something they can take ownership of being boys in a activity that is dominated by girls.” Luckily for his students, Bebermeyer is a great example of what a male can do with the medium. He supplements his daily Gyrotonic workouts with two mile runs and daily weight training. During the week he takes technique classes in ballet and modern dance. All of this, he said, helps him define what

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FEBRUARY 2011


he can do physically. “I love dance because of the physicality,” he said. “I can find the absolute limits of my body and mind, and then try to surpass them.” As far as his diet, he can be an example to anyone. He eats plenty of lean protein, whole grains and small meals throughout the day. It’s the meals he eats before performances or activities that help dictate his energy level. “The way I am able to move is completely dependent on what kinds of food I eat,” he said. “There are days when all I want to eat is a spinach salad, so that’s what I do.” His advice for aspiring dancers? “The best advice I have for anyone wanting to dance is just do it,” he said. “Try out as many kinds of dance, with as many teachers as you can. You have to find the right fit with the students and the teacher, but the most important part is having fun, because that is where passion is born.”

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Health

Need a resolution redo?

Don’t give up your resolutions early! Here’s how to stay on track . by Lisa Marie Metzler

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h, February. The month for Daytona! The Super Bowl! Valentine’s Day! New Year’s resolutions! What? You know the one you made before you downed that cranberry and vodka before midnight? Maybe your resolution was strong for a week or two but soon it was forgotten, like the half-eaten, maple flavored chocolate still sitting in the heart shaped candy box. If you resolution has faded try this four-week solution to get you back on track.

WEEK ONE Day-by-Day: Each day make one small change in your routine. Add a new fruit to breakfast on Monday. Amp up your cardio on Tuesday. Making successful small changes now can give you the motivation to make more ambitious ones later. Dress the Part: Baggy sweats and faded T-shirts are great for the role of couch potato not an athlete. Head to your favorite sporting goods store and get some new workout gear. Pen to Paper: Write your top three goals to reinforce your efforts. Dig deep and get specific.

WEEK TWO Corral Cravings: By week two cravings begin to gain power. The overall strategy

is to allocate 10 percent of your daily caloric intake for sweets. Some other tips that have proved helpful are to give yourself permission to splurge three times per week. Just knowing you have a splurge coming up can keep you from ripping open a bag of M & M’s. Resistant Carbs: Cravings will eventually lessen over time and one way to knock them out is to add resistant carbs like oatmeal, beans, lentils and multigrain breads to your diet. These bulky carbs aren’t digested or absorbed into the bloodstream so they don’t get stored as fat on your hips and tummy like their simple carb cousins. Buddy Up: It’s no secret that sweating it out with a friend is more fun and helps you stay consistent but you can’t always find someone who is willing to go the long haul with you. Sign up for a group fitness class or join a running club. Start your own group at church.

WEEK THREE Go Public: Mojo is probably dwindling so it’s time to Tweet, blog or Facebook your trials and triumphs for instant accountability. Periodic posts will keep your peeps updated and they’ll be able to provide you with encouragement and tips. Peek into Your Future: Go to weightmirror.com and upload a recent, full length

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picture of yourself. Enter in your current weight and height, then your goal weight. Click and see the future new you! It’s fun and can be a great motivational tool.

WEEK FOUR Evaluation: What is working and what isn’t? Is getting to the gym five days a week becoming a chore? Why not cut back to three days a week and use the other two to try something new? Ice skating, cross country skiing, indoor volleyball, power walking, exercise DVD, build a snowman, shoveling, etc. Sign Up for a 5k: Who wants to give up $20.00 and a cool T-shirt? I don’t. So sign up for that spring 5k or mini triathlon and start training. My bad?: It’s how you respond to slipups that can make or break you. Don’t beat yourself up. It happens to everyone. Plan ahead. Find an ice cream that is healthier or just eat your regular version from a smaller bowl. A skipped class equal lunges, squats, crunches, pushups and bench dips while you watch Chuck. Victory!: If you are consistent in the first 30 days, your chances of reaching your goal are significantly higher. Fight the good fight and win in 2011! Lisa Marie Metzler is a personal trainer and freelance writer.

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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!

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Ages 50-59 we want to hear from you!

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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

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Healthy & Fit Magazine Feb. 2011