Q
WHAT'S IN NUTRITION
3 These tailgating recipes score big points for flavor without the calories.
6 Want to get more fruits and vegetables into your diet? Follow this plan to go raw for a day.
HEALTH
4 What are all those people doing running without shoes? Learn more about this growing trend.
12 Need to get rid of some bad habits? The first step is a good plan.
Collard wrap features zucchini hummus SALLY COOPER SMITH/SPECIAL TO Q
14 Become more proactive about your own health care with these 10 questions for the doctor.
EASING STRESS
WHAT TOPICS WOULD YOU LIKE TO READ MORE ABOUT ?
10 We went to the experts to find a dozen ways to
We’re always looking to improve Q — Quality of Life, and we want your input. If you have ideas for stories, people to feature, exercise plans to share or anything else you’d like to see in the magazine, send editor Ellen Modersohn an email at emoderso@dmreg.com.
WEIGHT LOSS
help you banish stress.
8 Changing up the exercise and foods leads to one man’s 86-pound (and counting) weight loss.
No Surgery Required New foot treatment can get rid of foot pain
By Kirk L. Wehrspan, D.C. Wehrspan Chiropractic
Dr. Kirk L. Wehrspan
We are proud to announce that there is now a very effective non-surgical technique to minimize e foot and arch pain right here in West Des Moines. Our treatment uses both gentle techniques to realign the 26 bones of the feet and ground breaking technology to create custom foot orthotics.
Weight gain, sprained ankles, and improper shoes mixed with hereditary factors can cause one or all of the three major arches in the foot to collapse. Realigning the bones that make up the arches restores more normal functioning of the foot allowing for proper nerve, blood, and energy flow to resume to abnormal arches. Once the fallen arches are unlocked and more normal functioning is restored, the three arches begin working together in unison giving the springy feeling back to the patients step. The healing process is often enhanced further by custom made orthotics done with an in-office state-of-the-art foot scanner.
Q EDITOR Ellen Modersohn (515) 284-8324 emoderso@dmreg.com
ADVERTISING SALES Kimm Miller 284-8404 Des Moines Register Magazine Division
PRESENTATION EDITOR Nathan Groepper
VICE PRESIDENT CONTENT Rick Green
STAFF WRITER Patt Johnson
PRESIDENT & PUBLISHER Laura Hollingsworth
DESIGNER Amanda Holladay
© 2011 Des Moines Register and Tribune Co.
COPY EDITORS Joe Hawkins Kimberly Isburg
PHOTOGRAPHERS Andrea Melendez Rodney White
Quality of Life through Health is published monthly by The Des Moines Register and Tribune Company, 715 Locust St., Des Moines, IA 50309.
ON THE COVER: Fresh raw foods from the farmers market. ANDREA MELENDEZ/QUALITY OF LIFE
Foot pain can be caused by uneven weight bearing.
Call Wehrspan Chiropractic to realign the bones of your feet and get fitted with the proper orthotics.
224-9999
A foot scan can show which structures on the bottom of your feet are carrying the most weight. The information is used to digitally create custom fit orthotics that ensure a balanced center of gravity.
We are able to visualize what structures on the bottom of the feet are carrying most of the weight and compare that to a normal foot scan. A digital image of your foot is used to create a trim orthotic insert that ensures a balanced center of gravity and even weight bearing along the entire bottom of both feet for maximum comfort and correction. So many poor “soles” go through life without taking health care matters into their own hands. They wind up having surgery without exploring their options, only to regret it later. We work with many disorders of the extremities and have been revising and refining our techniques over the last 13 years. The combination of arch and foot adjustments with the use of high quality custom made orthotics has allowed many of our patients to have significant relief of their chronic and acute foot complaints.
FREE SCREENING Dr. Wehrspan is now offering a free screening to the public now through September 30th at his West Des Moines clinic. You can contact the clinic to reserve your appointment by calling (515) 224-9999. Wehrspan Chiropractic is located at 924 4th Street, West Des Moines, one intersection west of the intersection of 63rd and Grand.
2 | SEPTEMBER 2011
Wehrspan Chiropractic has a Foot Leveler state-of-the-art arch scanner. Call today to make an appointment for a free screening.
Adjustments to the bones of the feet are crucial in restoring proper arch functioning and minimizing foot pain.
Q FOOD
Delicious tailgating dips and tips RECIPES AND IDEAS TO AVOID OVERINDULGING ON GAME DAY
SKINNY SPINACH & ARTICHOKE DIP Find Kristin Porter’s blog – Iowa Girl Eats – at DesMoinesRegister.com/Life and discover what nutritious meals Kristin is making this week. Salscamole combines two avocados with 15 ounces of salsa. Story and photos by KRISTIN PORTER
O
ne of the best parts of September besides apple picking, cool mornings and a crop of new seasonal produce, is the kickoff of college football. Whether you’re cheering from home or at the stadium, tackle overindulgence on game day with these lightened up, re-imagined dips and tips. Skinny Spinach & Artichoke Dip: Most spinach and artichoke dips are calorie bombs loaded with unhealthy amounts of mayonnaise and cheese. I’ve significantly lightened this popular dip by recruiting zero percent Greek yogurt, reduced-fat cream cheese and fat-free sour cream to achieve that creamy, rich texture, without all the unnecessary fat. Salsa Switch: Guacamole wins the title as my all-time favorite dip, and although avocados are loaded with nutrients, they can pack a hefty calorie punch. Keep guac’s crowd-pleasing flavor, but cut the fat in half, by mashing two ripe avocados in a bowl, then mixing in a 15-ounce jar of your favorite salsa. Salscamole — for the win! Dip Tips: No matter how much you lighten your dips, it’s still easy to blow your diet while tailgating by digging in with fried tortilla chips and crackers. Get more bang for your calorie buck by using sliced vegetables like cucumbers and zucchini as your dippers or even sweet, sliced apples for savory dips like spinach and artichoke or layered dips. If you’re looking for a more satisfying crunch, recruit baked pita chips over fried potato or corn chips.
Serves 8-10 INGREDIENTS 6 ounces zero-percent fat plain Greek yogurt 6 ounces reduced-fat or fat-free cream cheese, softened 6 ounces fat-free sour cream ½ cup grated Parmesan cheese ⁄3 cup unsweetened almond or skim milk
1
¾ teaspoon garlic powder ¾ teaspoon onion powder ½ teaspoon salt 1-10 ounce package frozen spinach, thawed and excess water squeezed out 1 can artichoke hearts, drained and chopped ½ cup part skim shredded mozzarella cheese DIRECTIONS 1. Pre-heat oven to 350 degrees. Mix Greek yogurt, cream cheese, sour cream and Parmesan cheese until smooth. Stir in milk and seasonings then gently fold in spinach and artichoke hearts. 2. Spray an 8-by-8-inch casserole dish with non-stick spray and pour in the spinach and artichoke mixture. Top with mozzarella cheese and bake for 20-25 minutes, or until bubbly. Broil for an additional 2-3 minutes until cheese is golden brown.
September 2011 | 3
Q FITNESS
How to run barefoot style MODERN RUNNING SHOES MAY BE TOO SUPPORTIVE By JESS KNIGHT jknight1@dmreg.com
Those crazy, five-toed running shoes may look silly, but they serve a purpose. Running coach Tim Ives of The Body Project personal training service explains the craze, the physical benefits, and how to transition into barefoot running.
Running coach Tim Ives of The Body Project
Why run barefoot? The argument is that a modern running shoe provides more support than the body actually needs. “There is more heel lift and cushioning, which leads to over-reliance on striking down on your heel when you run,” Ives said. “This can cause a whole host of problems, from knee to foot injuries.” Ives likens wearing modern running shoes to wearing a cast. Since muscles don’t have to work as hard, they get lazy and weak, which can lead to more problems because your feet aren’t conditioned properly. Running barefoot, or wearing five-toed shoes, will make you take a more natural stride, landing almost flat-footed instead of on your heel, a more natural way to run and better for avoiding injuries.
How to do it Although running barefoot can help prevent problems in the future, you can’t just toss your modern running shoes and start wearing five-toed shoes for every run. The transition should be gradual. “(Barefoot running) can cause a whole new set of injuries, so you have to transition very slowly,” Ives said. To do that, he recommends only running a fraction of your usual distance in five-toed shoes (so if you run two miles, try just one quarter of a mile) on a soft surface, like grass or soft dirt. Do this every other day, and add additional days. If you’re a larger or taller person, make the transition even slower.
Correct form
Running coach Tim Ives of The Body Project demonstrates the correct way to run barefoot. He says to keep your heel under your knee and your weight centered on your hips. ERIC ROWLEY/Q PHOTOS
4 | SEPTEMBER 2011
With modern running shoes, people typically land on their heel, roll to the ball of their foot and push off. Their heel typically lands in front of the knee. When running barefoot or in five-toed shoes, land almost flat-footed, or “mid foot,” so almost the entire bottom surface of your foot absorbs the shock. Keep your weight centered on your hips. To land flat-footed, take a shorter stride so you’re not landing on your heel. “While you’re running, your arms and legs should be out of sight,” Ives said. “Run tall, and push yourself forward with your whole foot, not just the ball of your foot.”
byline tag with dummy text.
GLOVE-LIKE SHOES A HIT Vibrams, those freaky glove-like shoes with individual “fingers” for each toe, are the next big thing in the new-fangled world of fitness gear. They’re the latest in a back-to-basics shift toward lighter shoes designed to replicate the feel of running barefoot. Sales are picking up, even among casual runners, and support for so-called minimalist running is catching on nationwide. But that doesn’t mean those Vibrams aren’t weird. “My daughter hates it whenever I wear them,” said Des Moines runner Aaron Quinn, 39. “She thinks they’re the ugliest,
stupidest, dumbest things ever. They look like frog feet.” The first time he tried them on, a little over a year ago, it took him a few minutes to slip each toe into its slot. But after his first 5-miler, he was sold. “I remember feeling like my feet were doing some sort of curls. I felt like the muscles in my foot were actually working, which I’d never experienced before,” he said. Other companies are jumping into the minimalist race, too. Both the Nike Free and Saucony Hattori feature barelythere soles but without those froggy toes.
Local runner Aaron Quinn often wears Vibrams five-toed running shoes. ANDREA MELENDEZ/Q PHOTOS
A view of the soles of Quinn’s five-toed running shoes.
We Treat People, Not Symptoms
Your whole family will benefit from the state-of-the-art medical care our expert doctors provide. We’re dedicated to your overall wellness and committed to preventing future illness. Injury and illness care Pediatric care Preventative care / check-ups Osteopathic manual medicine
Treatment of acute medical conditions Treatment of chronic diseases Comprehensive physical exams
Doing a World of Good 3200 Grand Avenue | Des Moines, IOWA | 271-1710 | www.dmuclinic.org DM-9000272120
September 2011 | 5
Q NUTRITION
Go raw for one day NATURE-MADE FOODS PACK NUTRITION, FLAVOR AND DISEASE-FIGHTING CHEMICALS By ANNE CAROTHERS-KAY / Recipe photos by D.E. SMITH PHOTOGRAPHY
G
et a nutritional boost from the last of summer’s bounty by eating it ripe, fresh and uncooked. Most health experts don’t advocate a completely raw food diet, but there is ample evidence that eating more raw fruits and veggies would improve Americans’ health. Developing this healthy habit can improve your digestion, lower cholesterol, and provide more of those plant chemicals that are so good at protecting against cancer, diabetes and cardiovascular disease. We asked Des Moines’ raw food guru Sheree Clark to come up with a simple and palatable menu for one day of eating fresh, seasonal foods without cooking them. Clark, a raw-food vegan and holistic health and nutrition counselor, outdid herself with a menu that included blueberry pie and “popcorn.” Try it for one day. Even if you’re not going to give up your nicely grilled steak, Clark’s recipes may introduce you to some tasty new ways to meet the healthful goal of at least five fruits and veggies a day.
CUCUMBER-MELON BREAKFAST JUICE RAW MENU Breakfast
Yield: 2-3 servings Equipment needed: Juicer or blender
INGREDIENTS
Cucumber-melon breakfast juice
1 ripe cantaloupe, including rind and seeds if using a juicer
Lunch
1 cucumber, including peel and seeds if using a juicer
Collard wrap with zucchini hummus
1 lime, including rind if using a juicer
Snack Cauliflower “popcorn” Dinner Red bell pepper stuffed with perfect pesto pate
DIRECTIONS Wash each ingredient and run through juicer. Serve immediately. (If using a blender, peel lime, peel and seed cantaloupe and cucumber. Puree on high speed until smooth. Strain pulp out using a nut milk bag, cheesecloth or even clean pantyhose. Discard pulp and serve immediately.)
Dessert
Cucumber-melon breakfast juice
Blueberry pie
COLLARD WRAP WITH ZUCCHINI HUMMUS Yield: 1 ½ cups, approximately 5 servings Equipment needed: Blender
INGREDIENTS For hummus 1 zucchini, peeled and chopped 3 tablespoons lemon juice 3 tablespoons olive oil 4 cloves garlic
1. Combine all of the ingredients, except the tahini and sesame seeds in a high-powered blender and puree. Add the tahini and sesame seeds and puree until smooth and creamy. Spread ¼ cup of the hummus in a softened collard leaf (see method below). Add chopped fresh vegetables and sprouts as desired, and roll. Store any extra hummus in a sealed glass jar in the refrigerator for up to four days. For collard leaf wraps
1 teaspoon solar-dried sea salt
1. Prepare the collard leaves by cutting off the stems at the base of the leaf, then using a paring knife, carefully cut the thick bump of stem off the back of the leaf so it becomes flush to the leaf. This will make the collard flatter and easier to roll.
¼ teaspoon ground cumin, optional 6 tablespoons tahini (sesame nut butter) 6 tablespoons sesame seeds, soaked for 4 hours, rinsed and drained For collard leaf wraps 5 collard leaves, medium to large 3 tablespoons lemon juice (about 1 lemon) 1 tablespoon unrefined salt
6 | SEPTEMBER 2011
For hummus
1 teaspoon paprika
Pinch cayenne
Collard wrap with zucchini hummus
DIRECTIONS
2. Mix lemon juice and salt together in a large mixing bowl. Take one leaf at a time and coat it in the mixture or brush mixture on leaves with a pastry brush. Place coated leaves into a covered lasagna pan to marinate overnight in the refrigerator or for several hours at room temperature until they are soft and tender. 3. Rinse and dry the leaves well. Use them to wrap pates, hummus, julienned vegetables, etc. Collard leaf wraps will keep in the refrigerator for up to 5 days.
BLUEBERRY PIE
RAW ‘POPCORN”
Yield: 8 servings
Yield: 2- 4 servings
Equipment needed: Food processor
Equipment needed: None
INGREDIENTS
INGREDIENTS
For crust
1 head cauliflower, chopped into bitesized florets
2 cups almonds ½ cup moist dates, pits removed Pinch sea salt For filling 5 cups fresh blueberries 2 ripe bananas 1½ tablespoons honey
DIRECTIONS For crust In a food processor, grind the almonds until fine. Add the dates and salt and blend until the mixture binds together between your fingers when pinched. Press evenly into 9-inch glass pie pan and set in refrigerator while preparing filling. For filling
2-4 tablespoons nutritional yeast (this is not brewers’ or baking yeast) 1-2 teaspoons garlic powder 1 teaspoon sea salt 2 teaspoons extra virgin olive oil Splash of water and pepper to taste
DIRECTIONS Put all ingredients into a gallon size zip-lock bag (or a reusable Tupperwaretype container) and shake until cauliflower is thoroughly coated with mixture. Variation: Make it “cheesier” by adding more nutritional yeast.
In a food processor, combine four cups of the berries, bananas and honey. Blend until smooth. Remove from processor bowl and stir in remaining berries. Pour into the prepared crust. Refrigerate for at least three hours before serving.
Red bell pepper stuffed with perfect pesto pate
PESTO-STUFFED PEPPERS From “Conscious Eating” by Gabriel Cousens, M.D. Yield: 2 cups of pesto, approximately 4 servings Equipment needed: Food processor
INGREDIENTS
DIRECTIONS Homogenize ingredients in a food processor fitted with an S-blade. Cut the tops off red bell peppers, remove seeds and fill with pesto. Add alfalfa or other green sprouts.
1½ cups walnuts, soaked for 4-6 hours, rinsed and drained 1 cup sweet basil ½ cup pine nuts, soaked for 4-6 hours, rinsed and drained 3 large cloves garlic ⁄3 cup sundried tomatoes, rehydrated
2
Blueberry pie
September 2011 | 7
Q WEIGHT LOSS
SLIM CHANCE
CHOOSE OPPORTUNITIES TO EXERCISE AND EAT RIGHT, AND POUNDS WILL DISAPPEAR By LISA LAVIA RYAN Special to Q
Chris Anderson has lost 86 pound in 18 months using the Weight Watchers program. RODNEY WHITE/Q
DM-9000302376
8 | SEPTEMBER 2011
Name: Chris Anderson, Altoona Age: 35 Occupation: Internal wholesaler, financial services company Height: 5-feet, 10-inches Weight lost: 86 pounds (and counting) in 18 months Background: Ever since I can remember, I’ve been overweight. Time and time again, I’d try different diets and try to cut out carbs, but I’d soon break down and go back to my old ways. When I graduated high school, I was roughly 190 pounds, and by the time I graduated college, I was 205. From there, I steadily gained, and then I just
gave up. But when I finally was termed “morbidly obese” at 270 pounds, I knew I had to take action, but I didn’t know how to do it: Could I do it on my own, or did I need help? Would I need to take drastic measures; was I large enough to consider medical treatment? I ended up asking a friend to join Weight Watchers with me. I knew that if I had someone going with me, and if I had to go to meetings and weigh in, that would help me stick with the plan. Taking stock: When I started, 25 or 50 pounds was my initial goal, and I’ve lost 86 pounds now, so I’ve surpassed my goal by quite a bit. I would love to get all the way to 100 pounds lost, but I think
90-95 might end up being more realistic when it comes down to the final numbers. I’ll meet with my doctor in November and have that discussion. My doctor’s medical opinion of the proper goal weight is very important to me, and I want to take that into consideration as I continue to strive for a weight that’s healthy for my height and build. I’d like to lose another 10 pounds by my November appointment. I think a pound a week is a healthy, realistic weight-loss pattern. Motivation: Honestly, the best motivation was noticing that my size-40 pants were getting tight and refusing to buy a size 42. But more important
was the realization that if I didn’t do something, I could leave this earth a lot sooner than I need to. I wouldn’t be there for my son, Corbin, 6, or my wife, Julia, who depend on me. And I also really wanted to do it for myself. Exercise regimen: I knew that moving more was going to help me lose weight and keep it off. I work downtown, so I was able to hit the skywalk. It didn’t matter what the weather was; I could walk for 45 minutes every day. I started out slowly but was able to move pretty quickly to a better pace. Soon I was doing three miles a day Monday through Friday. Eventually, I added some bike rides at home in
Be an inspiration to others Tell us how you’ve lost weight and kept if off. Email emoderso@dmreg.com with the details on your success. Attach a current snapshot if you have one.
Chris Anderson, shown before he lost 86 pounds, has cut eight inches from his waistline. SPECIAL TO Q the evenings. But in January, I knew I needed to step things up. At that point, I wasn’t losing — but I wasn’t watching my food as closely, either. I added going to the gym during lunch, and by March, I started attending workout
boot camp for a great strength-and-cardio workout in a 40 minuteclass. And this is exciting: I’m training for my first running 5K race at Saylorville on Sept. 18. It’s the Remembrance Run for lost and fallen soldiers.
Food factor: The biggest thing is that I don’t stuff myself anymore. I know when I am satisfied. I know that fruits and veggies are important, and I also try at least two new foods a month. It gives me variety and a chance to try something different. I found that I like beets, and that you can actually make tofu taste good! Check out the Web for new ideas and to spice up your meals. I recommend iowagirleats.com, www.hu ngry-girl.com, and www.fr uitsandveggiesmatter.gov. Pleasant surprises: My overall health is great. I’m not winded from just a little jaunt. My clothes fit much better. Did I ever think that I would go from a size-40 pant to a size 32 or 33? No! What about going from a 2XL shirt to a size medium? Amazing! I was able to get my body back in shape and work toward getting everything firmer. And the best part — I was on cholesterol medication for 10 years, and I’ve been off for a year now! And something else that surprised me and made me happy — on Weight Watchers, I can drink beer!
FAT & CELLULITE REMOVAL
Before
After DM-9000292476
Mesotherapy & Carboxytherapy
Performed by Dr. Barazanji, MD. Care Credit available to those who qualify.
Temptations: Pizza tends to be the biggest craving and an item I often miss. But what I discovered is that I can have everything in moderation; maybe I don’t have four pieces of Casey’s taco pizza. Instead, I have two, and I eat slowly until I am satisfied. Finding ways to adapt that favorite food that tempts you is a way to still get that fix, but still stay on plan and follow the journey. Eating out: Eating at restaurants can be hard. The best way I’ve found to deal with that is by planning. I do this in a couple of ways: If I know I’m going out for a meal, I plan the rest of my day around it, leaving room to accommodate the larger meal. I also like to know ahead of time where I’ll be going. I can often find a copy of the menu and even sometimes the nutritional information online, and that allows me to know what I’m going to order. Something else that works for me: When the food comes, ask for a to-go box. I can portion out what I’m going to eat there and save the rest for a meal — or maybe even two — on
How Weight Watchers works According to www.weightwatchers.com, Weight Watchers is one of the world’s oldest weight-loss-assistance programs. Operating in about 30 countries around the world, the organization subscribes to a science-driven approach to help participants lose weight. The program assists clients in forming healthy eating habits and exercising more within a framework of personal and group support. The program frowns on rigid rules that focus on a single nutrient, eliminate entire food groups or require clients to buy special diet foods. Weight Watchers bills itself as “a plan that guides you toward nutritious eating choices, and helps you lose and maintain a healthy weight, adapt(ing) to your lifestyle and particular needs so you can reach success through a more personalized weight-loss experience.” To find out more, visit the site or call (800) 516-3535 to find a local meeting.
another day. That’s budget-friendly as well as waist-friendly. Best advice: This has not always been easy, but when I look at the results I’ve earned from it, it’s well worth the work I’ve put into it. Also, it helps to learn not to let your life revolve around food. You can go for a walk, play
games — you don’t have to eat every time you get together with your friends. When you eat, savor your food and set down your fork every so often. Have a conversation during that meal. Food is your fuel; savor your food and stop when you’re satisfied.
Barazanji Family Medical Clinic is pleased to announce the joining of
Dr. Judith Nayeri, D.O. Dr. Nayeri has been in practice in Ankeny for 10 years and is relocating to West Des Moines Dr. Nayeri practices all aspects of Family Medicine and she has an interest in Women’s Health & Preventative Medicine
• Stretch Marks We also offer a clinic with lab, X-Ray and Bone Density Screening • Cellulite and Scars Treatment Same Day Appointments • Walk-Ins Welcome Clinic Doctors: Majed Barazanji, MD and Lon Brewer, DO • Spot Fat Removal Barazanji Family Medical Clinic, P.C. • 1701 22nd St Ste 201 • West Des Moines, IA 50266 Call Today For a Complimentary Consultation • 515.440.6622 • b a r a z a n j i c l i n i c . c o m September 2011 | 9
Q MIND
Ease stress before it creeps in 12 STEPS TO COUNTERACT THE DEMANDS OF A BUSY LIFE By ESTELA VILLANUEVAWHITMAN Special to Q
C
ut off in traffic on the commute home? Laugh it off. Scrambling to meet a work deadline? Breathe easy. Stress can creep into nearly all aspects of life. While it helps us stay safe, get motivated and complete tasks, we need to address stress before it affects us physically and mentally, says Lindsey Swan, therapist and coordinator of Iowa HealthDes Moines’ Employee Assistance Program. “It’s how you cope with it and not taking on more than you can handle,” Swan said. “There are so many things we want to do in our lives, but if we’re spread out so thin, are we adequately doing what we want to do?” She and other experts shared some simple ways to tackle everyday stress: Take it in pieces. Prioritize and do one small task at a time so you don’t add stress, Swan said. Set a timer. It’s a quick reminder to take a few minutes out, says Dr. Laura Rehmer, of Whole Health Chiropractic Wellness Center. One patient installed software to periodically lock work computers and encourage breaks. “Take that break to check your posture, do some deep breathing and get up. The more you move, the better blood flows through your body and brings oxygen that
10 | SEPTEMBER 2011
Laura Rehmer, chiropractor at Whole Health Chiropractic Wellness Center.
will reduce some of that stress,” she said. Rest your brain. Do a mindless, repetitive activity, such as solitaire or folding laundry. Have a good laugh. Laughter decreases blood pressure and increases oxygen in your blood, helping you stay healthy and nourish your organs, says Glenda Aldrich, leader of laughter yoga at the Healthy Living Center YMCA. “A lot of times when people are stressed out they don’t breathe very well. Take a deep breath and remember something funny that they’ve done or the last time they laughed with somebody. Draw that laughter out. You’ll live longer,” she said. Get moving. Shannon Daly, owner of Kosama Downtown, says exercising 60 minutes a day can release endorphins and improve sleep. The program offers a different workout six days a week. Yoga, offered on Saturdays, centers mind, body and spirit, and protects the body from injury, she added. “It’s definitely a big part of
Herbal teas, such as chamomile, peppermint and rose, promote relaxation and are naturally caffeine-free, says Rusty Bishop, co-owner of Gong Fu Tea. Q FILE PHOTO
Shannon Daly, of Kosama Downtown, says exercising 60 minutes a day can release endorphins and improve sleep. re-gathering yourself after a long week, refocusing and getting a good hour's worth of stretching and meditation,” she said. Tea time. Herbal teas, such as chamomile, peppermint and rose, promote relaxation and are naturally caffeine- free, says Rusty Bishop, co-owner of Gong Fu Tea. The aroma is an added bonus. Lighter “true teas,” such as green and white teas, contain less caffeine and can be reduced by steeping them twice. They contain the amino acid theanine, which delivers caffeine more smoothly. “It’s a more muted effect. Not a spike, but you know you have it. It’s an easier release of caffeine,” he said.
Think positive. Allow your mind to interpret stress in a productive way, says Travis Steffen, a strength coach, exercise physiologist and founder of Workoutbox.com. Wear a rubber band on your wrist and snap it when negative thoughts arise, he suggests. Just say no. Admitting you need time for yourself doesn’t mean you’re letting anyone down, Swan said. Create a checklist. A bulky planner, rather than a smartphone, forces you to focus on tasks, Steffen says. Meditate and practice mindfulness. Observe the natural breath and give full attention to what’s happening in the present moment for 15 minutes daily, says retired clinical
psychologist Charles Day. “When you train the mind and the body to relax, the blood pressure normalizes and anxiety and relaxation responses begin to normalize. The physiological and psychological processes normalize. They go in a healthy direction,” he said. Watch what you eat. Junk food can increase lethargy and depression, Steffen says. “You’ll increase your energy level, mood and working memory, the more nutrient-rich, fresh options you consume,” he said. Talk about it. Sort things out with friends and family. A therapist can be an objective, outside contact.
Glenda Aldrich, leader of laughter yoga at the Healthy Living Center YMCA, counts a decrease in blood pressure as one of the benefits of laughter. Q FILE PHOTOS
HOW STRESS AFFECTS THE BODY Stress can cause hormonal changes, affect sleep and impact how we handle the food we eat, says Dr. Laura Rehmer, a Des Moines chiropractor. Part of stress is chronic inflammation, Rehmer said, and when our defenses are down, we’re more likely to catch an illness. The neck and muscles of the face hold a lot of our stress, and some patients react by clenching their jaw. Back pain and headaches can also result. “Chiropractic adjustments alone change hormone release, inflammation in our body and give us more energy,” she said. She suggests proper nutrition and exercise, starting with a 20-minute daily walk.
2010 STRESS IN AMERICA SURVEY
» Two-fifths of adults reported overeating or eating unhealthy foods because of stress in the past month. » Nearly one-third skipped a meal because of stress in the past month. » More than four in 10 had lain awake at night in the past month. » Money, work and the economy were the most commonly reported stressors. » Fatigue, lack of energy or motivation were the most common physical symptoms of stress reported.
Source: American Psychological Association
September 2011 | 11
Q HEALTH
Turning a new leaf CHANGING BAD HABITS TAKES A GOOD PLAN
To help yourself stop smoking, develop a plan and learn about your smoking triggers and the consequences of smoking. Q FILE PHOTO
12 | SEPTEMBER 2011
By BETH HAVEY SPECIAL TO Q
What if your health care provider told you to lose weight or that you’ve been diagnosed with Type 2 diabetes and you have to change your diet. Reaction? First you are stunned. Then you think: “This could be a good thing.” You think: “I can do this.” But after your first run or walk or your first trip to the grocery store to stock up on vegetables, you push the idea for change aside. There are other things in your life that come first. You admit to yourself: “This is hard.” Yes, it is. It means changing your habits. But it can be done with understanding and planning. Here are some ideas to help get started. Buy a journal or create a computer file in which to keep track of the steps to success. Then: Determine an attainable goal and write it down. Which goal is attainable? » I will lose 20 pounds in one month. » I will lose five pounds in one month. The second goal is more attainable. If you attempt a difficult goal right at the start, you set yourself up for failure. Create a plan that will help you reach your goal and keep you motivated. Write it down in as much detail as you need. Which plan is realistic? » I will run a mile every day and cut out all sweets. » I will walk for 20 minutes three times a week and only eat sweets and dessert on the weekends.
Beth Havey The first plan is not specific enough and much too taxing. The second plan is more specific and allows for a day off now and again. Creating a plan that is doable increases your motivation and helps you visualize success. Write down your major motivation for wanting to succeed with your goal and plan. Which of the following are good motivations for a true and lasting habit change? » I want to look good for my high school reunion. » I have diabetes and if I don’t lose weight and watch my carb intake, I could get sicker and develop complications. » I can’t afford cigarettes because I didn’t get a raise, so I guess I’ll quit. » I need to stop smoking because of the lung cancer stats, there’s cancer in my family, and I want to be able to keep hiking when I’m older. The second and fourth ones. Having solid, research-oriented information to back up a habit change increases your motivation and helps you stay on track. Find mentors who will support you and help you achieve your goal. Make sure you have their email addresses handy and their numbers in your cellphone.
“I was too healthy to have a heart attack.” – Mike, Des Moines
To break bad habits and lose weight, remove obstacles to success, such as keeping junk food in your kitchen. ERIC ROWLEY/Q Right off, you have to talk about the habit changes you are going to make to achieve your goal. Mentors cannot act as guards and help you stay on track if they don’t know you are wearing a stopsmoking patch, limiting your beer intake or watching your carbs. If those close to you just aren’t there for you, you might need a support group, people who are working on the same habit changes. Write down the obstacles and roadblocks to your success. Be aware of them. Deal with them before you begin your habit change plan. Want to lose weight, stop smoking? Remove the obstacles to your success: junk food in your kitchen, cigarettes hidden in your car and house. Replace the obstacles with things in your life that will ensure your success: fruits and vegetable snacks in your home and at work; gum to chew, water to drink when you want a smoke. Eliminate excuse obstacles by purchasing good running or walking shoes ahead of time to get you out the
door; know where there is an indoor facility you can use when the weather is inclement.
Watch out for your habit triggers A trigger is something that causes an event to happen that your new weight-loss habit needs to avoid. Here are some examples: If you have diabetes and your goal is to lose weight it’s best to avoid fast-food restaurants in the beginning. There is little on the menus in those places that you can eat, and the smell of the Big Mac might be too much for you. Watching TV is another trigger for many people — they can’t do it without junk food. So keep the junk food out of the house or if you are on your way to the kitchen to hunt for some, go out the door and walk off the craving. For smokers, the following can be triggers: waking up, drinking coffee, having a drink with a friend. Plan ahead. Find substitutes for these triggers: a shower upon awakening, a piece of
candy, a bottle of water for oral gratification. Keep track of your successes when you defeat your triggers: the exercise you did to avoid wanting a cigarette, the no-butter popcorn you ate in front of the TV and the fruit yogurt you had while everyone else ate birthday cake.
In his mid-40s, Mike Martin, a RAGBRAI veteran and runner, seemed to be the picture of good health. But when he suffered a heart attack during a routine workout, he learned he couldn’t run from his genetics. “I had no idea I was at risk,” said Mike. In fact, with his cholesterol, weight, blood pressure, triglycerides and resting heart rate all normal, his only risk was genetics.
Educate yourself as you proceed
Mike’s cardiologist was Dr. Tim Hart from Iowa Health Cardiology. The Iowa Health Cardiology team includes eight leading cardiologists, board-certified in most cardiac subspecialties. Whether a patient need tests, surgeries, advanced clinical procedures or rehabilitation, our team helps our patients get outstanding heart care.
Losing weight? There are menus and recipes in the thousands to help you along. There are numerous exercises, sports and activities to help you burn calories. Trying to stop smoking or drinking? Get online and you’ll find articles and research to help you set your goals. And talk to your health care provider. They can help you, too.
Learn about upcoming low-cost heart and vascular screenings: call 866-935-5432.
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This is an excerpt from Boomer Highway, a blog written by nurse and educator Beth Havey. Find more posts on health and aging at www.bethhavey.wordpress.com.
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Q HEALTH
10 questions you should ask your doctor By AMY VARCOE Special to Q
Today, patients take an active role in their health care. An important part of the relationship between patient and doctor is good communication. Anytime someone experiences a health problem, they should be prepared to actively participate in the decision-making process. “We all tend to think our doctors are infallible. We’d like to think our doctors know everything there is to know about every illness,” said Dr. Doug Layton. “But doctors are humans too, they need to be asked questions or reminded of things from time to time. There are many questions that we
can ask our doctors to assist them in our own health care.” Layton suggests these questions to get your discussion with your doctor started: 1. Am I due for a screening colonoscopy? All adults (men and women) age 50 and older should have regular colon cancer screenings. Colonoscopy is one of the best methods available for colon cancer screening. The goal is to find and remove colon polyps before they turn into cancer. Those with a strong family history of colon cancer or symptoms such as blood in the stool or changes in the diameter of the stool may need a
colonoscopy before age 50. 2. Are there nutritional supplements I could benefit from taking? We’ve known for a long time that adequate intake of calcium and vitamin D is essential for maintenance of bone health. Recent research suggests that vitamin D may also be beneficial for prevention of many forms of cancer. On the other hand, certain nutritional supplements may not be as beneficial as we once thought. Talk to your doctor before taking any supplement. 3. Do I get enough exercise? Regular exercise is important for healthy
weight management, blood sugar regulation, bone health, and reducing risk of cancer, heart disease and stroke. Just 30 minutes of moderate- intensity exercise five days a week has been shown to reduce cardiovascular disease risk. 4. What is my body mass index (BMI) and what does it mean about my risk for developing chronic diseases? The body mass index is calculated from weight divided by height squared. A BMI between 20 and 25 suggests that you are a healthy weight for your height and a BMI outside of this range is generally not considered healthy. A
BMI greater than 25 suggests that you may be overweight or even obese. Find an online BMI calculator at www.nhlbis upport.com/bmi. 5. Am I due for a bone density scan? Women in particular are at risk for developing osteoporosis, especially after menopause. A bone density scan is the best way to determine osteoporosis risk and if supplements or medications could be helpful to prevent bone fractures. 6. Could I benefit from any additional immunizations or boosters? There are some newer
Dr. Doug Layton immunizations now available that protect against diseases such as cervical cancer, whooping cough and shingles. Do not forget about some of the older ones that are also still quite helpful, such as an annual flu shot.
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Hemorrhoids ? 7. Am I due for a mammogram? Different organizations have different recommendations about screening mammograms. The U.S. Preventive Services Task Force recommends screening mammograms every one to two years in women 40 years of age and older. If there’s a strong family history of breast cancer, you may need to start mammograms even earlier. 8. What are my lipid levels and what do they suggest about my cardiovascular disease risk? If you do not know what your cholesterol is, you should. Ask your doctor to check a fasting lipid panel
if you haven’t had one recently. Based on your results, she or he may suggest that you need to modify your lifestyle with exercise and/or diet or even take medications to decrease your risk of heart disease and stroke. 9. What is my risk for developing diabetes? Among other tests, your doctor may be interested in checking a fasting blood sugar level to screen you for diabetes mellitus. She or he might tell you that your level suggests you are not yet diabetic but at risk or have pre-diabetes. and thus have an opportunity to make some lifestyle changes to keep from progressing to overt diabetes.
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These 10 questions may seem basic, but they are very important to get a better sense of your health. By taking the responsibility to actively participate in the decision-making process, you and your doctor will be able to better focus on keeping you healthy. Amy Varcoe is a media relations specialist with Iowa Health – Des Moines.
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