Q Magazine | January 2013 by Des Moines Register

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WHAT'S IN NUTRITION 5 Iowa Girl Eats: Kick-start your day with a healthy smoothie 6 How to cook with healthy grains 8 Dietitian’s advice: Snacking can help you lose weight FITNESS 10 Steal this workout: Three exercises with a medicine ball 12 Exercise review: Kris’ Hot Yoga in Waukee steams it up 14 Weight-loss story: Des Moines man loses 200 pounds — without surgery

HEALTH & WELLNESS 15 The best smartphone apps for your health 16 13 healthy habits to acquire in 2013 Chelsea B. Smith, 28, smiles on this month’s cover. Hair and makeup by Jennifer Staack of Salon 86, 3709 86th St. in Urbandale, 276-9993. ZACH BOYDEN-HOLMES/Q

BEAUTY 17 Keep your lips kissable this winter CALENDAR 19 Healthful events this month

EDITOR Sarah Dose, 284-8722; sdose@dmreg.com DESIGNER Amanda Holladay STAFF WRITERS Jessica Knight, Jennifer Miller, Michael Morain COPY EDITORS Amber Bennett, Charles Flesher, Joe Hawkins, Kimberly Isburg, Darla Adair-Petroski PHOTOGRAPHERS Zach Boyden-Holmes, Bryon Houlgrave, Rodney Whtie ADVERTISING SALES Kimm Miller, 284-8404

DES MOINES REGISTER MAGAZINE DIVISION Vice President, content Rick Green President and Publisher Laura Hollingsworth ©2012 Des Moines Register and Tribune Co. Quality of Life through Health is published monthly by the Des Moines Register and Tribune Co. Our offices are at 715 Locust St., Des Moines, IA 50309.

WANT TO BE FEATURED IN Q? We’re always looking for fitness professionals, dietitians, gym owners, weight-loss stories and more. If you’d like to be featured, email sdose@dmreg.com.

Now Welcoming New Patients Michelle Brown, M.S.P.T., has recently joined the Physical Therapy Department at Des Moines University Clinic. She is accepting new patients and has a special interest in neck pain, back pain and fall prevention.

Comprehensive physical therapy services: ! Physical exam/functionality assessment ! Personalized exercise prescriptions ! Coordination, balance and unsteady gait training ! Sport-specific rehabilitation For more information or to set up an appointment, call 271-1717. Medicare and most insurance accepted.

3200 Grand Avenue DM-9000364055

2 | JANUARY 2013

| Des Moines, Iowa | 271-1717 | www.dmuclinic.org

Doing a World of Good

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new you! 2013 NEW YEAR

Can’t believe it’s 2013 already? Fareway’s Registered Dietitians are here to help you stay on track towards your

resolutions with creative recipes, affordable meal solutions and kid-friendly alternatives. They also offer: • community presentations • store tours • consultations • school visits, and more - for FREE!

Contact Whitney or Caitlyn today at centsablehealth@farewaystores.com DM-9000364092

January 2013 | 3

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healthnews Tea drinkers enjoy health benefits Tea’s popularity is growing across America as scientists and the public learn more about its bountiful health benefits. An ever-growing body of research that includes more than 5,000 studies says tea can help block cholesterol, prevents cardiovascular disease and cancer and burns calories. Tea is classified into five types — black, white, green, oolong and puerh. All are created from leaves of the same warm-weather evergreen, and all contain polyphenol antioxidants, which work to neutralize damaging free radicals. “There’s pretty good evidence that tea decreases absorption of cholesterol in the system,” said Todd

Porter, associate professor of pharmaceutical sciences at the University of Kentucky and a tea researcher. “This is more true with black tea than green tea. That is counter to common thinking.” Some recent cardiovascular research was presented at the Fifth International Scientific Symposium on Tea & Human Health, held in September at the U.S. Department of Agriculture in Washington, D.C. One Italian study found that black tea reduced blood pressure in all subjects and counteracted the detrimental effects of high-fat meals in people with high blood pressure. That study bolstered findings of a 2001 analysis of several studies showing an 11 percent lower risk of

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Sugar types impact brains differently New research suggests that fructose, a simple sugar found naturally in fruit and added to many other foods as part of high-fructose corn syrup, does not dampen appetite and may cause people to eat more compared to another simple sugar, glucose. Glucose and fructose are both simple sugars that are included in equal parts in table sugar. In the new study, brain scans suggest that different things happen in your brain,

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depending on which sugar you consume. Yale University researchers looked for appetite-related changes in blood flow in the hypothalamic region of the brains of 20 healthy adults after they ate either glucose or fructose. When people consumed glucose, levels of hormones that play a role in feeling full were high. In contrast, when participants consumed a fructose beverage, they showed smaller increases in hormones that are associated with satiety (feeling full). One thing that is clear, Dr. Scott Kahan, director of the National Center for Weight and Wellness in Washington, D.C., said, is that “almost all of us eat too much sugar, and if we can moderate that we will be healthier on a number of levels.” So what to do? As a nutritionist, Sharon Zarabi, of Lenox Hill Hospital in New York City, tells her patients to read food labels. “Avoid having fructose or glucose listed as one of the first three ingredients, and make sure that sugar is less than 10 grams per serving.” — HealthDay

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Expert: Lifestyle changes key to weight loss in new year Many people will resolve to lose weight in 2013 but few of them will take the right steps to achieve that goal, an expert says. “January is the time of year when gyms get flooded with new and returning members ready to try Zumba or spin classes, and dieters start filling their grocery carts with fruits and vegetables instead of chips and cookies,” Alenka Ravnik-List, diabetes program coordinator at the Mount Sinai Medical Center in New York City, said in a news release. “But unfortunately, too often people with good intentions will fail.” But following a few rules can help people change their lifestyle and lose weight. Ravnik-List offered the following advice: » Don’t skip breakfast. Research shows that eating breakfast every day can help you lose weight and keep it off. » Keep a journal of everything you eat. People who keep food diaries eat

about 15 percent less food than those who don’t. » Get walking. Sedentary people take only about 3,000 steps a day. Adding another 3,000 steps will help you maintain your current weight and getting more than 10,000 steps a day will help you lose weight. » Watch your serving sizes. Eat meals on a mediumsized plate (about eight to nine inches wide). A bigger plate encourages you to eat more because you can fit more food on it. Load half of your plate with colorful vegetables and the other half with lean protein and whole grain starches. » Weigh yourself at least once a week. Doing so will help you detect small weight gains before they get out of control. » Don’t be too strict with yourself. Everyone has a craving they can’t avoid, so don’t. Moderation is the key to success. “If you follow these tips, maybe next year you can pick a different New Year’s resolution because you will feel both physically and mentally better about yourself,” Ravnik-List said. — HealthDay

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nutrition: iowa girl eats

Get breakfast on the go —

From the blender O

ne of the best goals you can set for yourself in the new year is to commit to eating breakfast every morning. Not only does eating a satisfying, well-rounded breakfast set a healthful tone for the day, but choosing meals like smoothies allow you to fit in several servings of fruits and vegetables all before lunchtime. Try these recipes for quick and healthy smoothie breakfasts on the go. Each has a base of potassiumrich frozen banana for a quick boost of energy when you need it most, and protein-packed Greek yogurt, which gives smoothies staying power.

Kristin Porter blogs at www.iowagirleats.com. Read her blog and more healthy living stories at www.DesMoines Register.com/Life.

SMOOTHIE TIPS

PEANUT BUTTER AND BANANA SMOOTHIE

SUNRISE SMOOTHIE

Serves 1

325 calories, 1 gram fat, 14 grams fiber, 12 grams protein

Serves 1

350 calories, 13 grams fat, 5 grams fiber, 16 grams protein

INGREDIENTS

⁄2 cup (4 ounces) vanilla Greek yogurt

1 frozen banana 1 ⁄2 tablespoons all-natural peanut butter 1

⁄3 cup almond or skim milk

⁄2 cup (4 ounces) vanilla Greek yogurt

1 frozen banana 1 cup organic frozen mixed berries 1 orange, peeled and segmented

⁄4 cup ice cubes

DIRECTIONS

1. Combine all ingredients in a blender then blend until smooth.

» Peel and slice fresh bananas, then place into a Ziploc bag before freezing. » Save time in the morning by adding all smoothie ingredients into the blender at night, except for frozen items. Add frozen items in the morning then blend until smooth. » Try adding oldfashioned oatmeal, chia seeds or flax seeds into smoothies for a nutritional boost. » Use organic berries when possible, and sweeten with a drizzle of honey if needed. » Blend spinach and other dark leafy greens into smoothies for a dose of vitamins and antioxidants with breakfast. Blend until smooth — you won’t taste a thing!

January 2013 | 5

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nutrition: eat healthy

Whole wide world of grains awaits WHOLE-GRAINS PLAY IN THE BACKGROUND AS NUTS, SPICES, VEGETABLES, SEEDS AND BROTH ADD FLAIR

o, you’ve resolved to eat more whole grains in the new year, but now — just a few weeks into 2013 — you’re already tired of brown rice and whole wheat pasta. Give these oft-overlooked whole grains a go: They’ll bring plenty of the nutrients you seek, along with something new to the plate, too. » Barley: This pleasingly chewy, mild-flavored grain packs a one-two punch of both soluble and insoluble fiber. Soluble fiber helps lower cholesterol, while insoluble fiber benefits your digestive system and may help reduce the risk of colon cancer. » Farro: Native to Egypt, but popular in Italy, this whole grain has a chewy texture and pleasantly nutty flavor. It’s a good source of protein, fiber, niacin, zinc, magnesium and iron. It also contains antioxidants, which are believed to fight cancer and other diseases. Farro can be tricky to find, but New City Market (4721 University Ave.; 255-7380) carries it in bulk. » Millet: This inexpensive grain provides protein, fiber, B vitamins and iron. It’s also considered one of the most easily digested grains available. Though its corn-like flavor can taste bland on its own, it’s easy to jazz up with other bold flavors.

FARRO PILAF WITH DATES AND WALNUTS I developed this recipe to go with braised meats and poultry in “The Braiser Cookbook,” a Kindle e-book that I coauthored with Richard Swearinger. The pilaf also goes beautifully with roast chicken. Makes 4 to 6 servings.

INGREDIENTS 2 tablespoons butter, divided 1 medium onion, cut into ½ inch pieces 1 cup farro 2 cups chicken broth ⁄2 cup chopped walnuts

⁄2 cup chopped dates

Parsley, for garnish, if desired

DIRECTIONS 1. In a medium saucepan, melt 1 tablespoon of the butter. Saute the onion in the hot butter until tender but not brown. Add the farro. Stir in the chicken broth. Bring to boiling; reduce heat. Cover and simmer until the farro is tender yet still chewy, about 20 minutes. Remove from heat and keep warm. 2. Toast walnuts in a skillet over medium heat until just beginning to brown, 3 to 5 minutes; add the remaining 1 tablespoon butter and the dates. Cook and stir until the dates are tender and the walnuts are toasted. 3. Drain the farro. Stir all but a couple of tablespoons of the walnut-date mixture into the drained farro. Transfer the farro to a serving bowl. Sprinkle remaining dates and walnuts atop the farro. Garnish with parsley, if desired

RICHARD SWEARINGER/SPECIAL TO Q

Wini Moranville is the author of “The Bonne Femme Cookbook: Simple, Splendid Food That French Women Cook Every Day.” Follow her on Facebook at All Things Food DSM.

6 | JANUARY 2013

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SPECIAL TO Q

POMEGRANATE AND WHITE BEAN SALAD WITH MILLET AND PUMPKIN SEEDS Here’s a good idea for a meatless Monday: Tote this to the office for a healthful lunch. The recipe and photograph appear with permission from The Heart's Kitchen, an organization that empowers expecting and new moms to cook nutritious food for their children's lifelong health. Find out more at theheartskitchen.com. P.S.: Cancer-fighting, heart-healthy pomegranates are in season through January, so take advantage! Makes six 1-cup servings.

INGREDIENTS 1 cup uncooked millet 11/2 cups cooked great northern beans (or one

SPECIAL TO Q

BARLEY-VEGETABLE PILAF Barley is a little like rice in that its mild flavor meshes with just about anything. In this preparation, adapted from a recipe in Bon Appetit magazine, baby spinach and carrots add extra color and vitamins. Enjoy the pilaf as a side dish to fish, chicken or lean meats. Serves 4.

INGREDIENTS 1 tablespoon butter ⁄2 cup finely chopped onion

1 garlic clove, minced ⁄4 cup pearl barley

15 ounce BPA-free can, rinsed and drained)

2 cups low-sodium chicken broth

1 cup chopped flat-leaf parsley

4 springs parsley, tied together with kitchen string

1/2 cup chopped mint leaves

Pepper to taste

1/2 cup pomegranate seeds

1 medium carrot, peeled, finely chopped

1/2 cup toasted pumpkin seeds or chopped walnuts 5 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil 1 teaspoon cumin 1 teaspoon table salt

DIRECTIONS 1. In a small saucepan, bring millet and 2 cups of water to a boil. Cover; reduce heat and simmer on low until all water is absorbed, about 20 minutes. Transfer to a large serving bowl and cool to room temperature. 2. Fluff millet with a fork. Add beans, parsley, mint, pomegranate seeds and pumpkin seeds. Gently toss. 3. In a small bowl, whisk lemon juice, oil, cumin and salt. Pour over the salad and toss gently to combine. Garnish with additional pomegranate seeds and mint leaves if desired.

1 cup chopped fresh baby spinach

DIRECTIONS 1. Rinse the barley under cool running water; drain well. 2. In a heavy medium saucepan, melt the butter over medium heat. Add onion; cook and stir until tender but not brown, 3 to 5 minutes. Add the garlic; cook and stir until it releases its fragrance, about 30 seconds. Add barley; cook and stir until barley is coated with the butter and just beginning to cook, about 2 minutes. Add chicken broth, parsley bundle and pepper to taste. Bring to boil. Reduce the heat. Cover and simmer until the barley is nearly tender, about 25 minutes. 3. Remove the parsley bundle. Add the carrot; cover and cook until the carrot is tender, about 5 minutes. Remove pilaf from heat. Stir in the spinach; cover and let stand 5 minutes. Taste and add salt if necessary. Fluff with a fork and serve.

January 2013 | 7

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nutrition: dietitian’s advice

Think of snacks as mini-meals The most common New Year’s resolution is to lose weight. I guarantee over the next several months you will hear, “I will not touch another dessert!” or “No more snacking for me!” at least once, as many strive to reach their weight-loss goals. I have news for you — not including snacks can actually sabotage your weight-loss resolution. Snacking (the right way) helps you avoid overeating later and keeps your metabolism in high gear. The keys to healthy snacking are portion control and moderation. Here are five tips for healthy snacking that will help you achieve your New Year’s resolution: » Plan ahead. Think of snacks as mini meals and give them planning time as you would a full meal. Having healthy snacks on hand and preparing them in advance will make healthy snacking seem effortless. » Get the gear.

SIMPLE HOMEMADE GRANOLA BARS Servings: 18

DIRECTIONS

Total time: 30 minutes

1. Preheat oven to 325 F.

INGREDIENTS

2. Mix all ingredients in a large mixing bowl.

1 tsp vanilla

3. Lightly spray a 9x13 baking dish.

1 tsp baking soda ⁄3 cup butter, softened to room temperature

⁄2 cup honey

41⁄2 cups oatmeal 1 cup whole wheat flour ⁄2 cup dried fruit or dark chocolate (optional)

8 | JANUARY 2013

4. Press the mixture into the pan. 5. Bake for 20 minutes. 6. Let cool for at least 10 minutes before cutting and serving. Nutrition information per serving: 150 calories, 6 g fat, 1 g saturated fat, 2 g monounsaturated fat, 2 g polyunsaturated fat, 140 mg sodium, 0 mg cholesterol, 23 g carbohydrate, 2 g fiber, 3 g protein

Caitlyn Lines, RD, LD, is a dietitian for Fareway Food Stores. Contact her at centsablehealth@ farewaystores.com. Find more info online at www.fareway.com.

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Measuring cups, small containers and snack-sized zip-close bags will help with portion control. Plus, prepackaging individual bags of whole grain crackers or cereal is a great activity for children to help them learn the concept of measuring while working on fine motor skills. » Protein power. Pair a protein with a carbohydrate at every snack. This will keep you satisfied until your next meal much longer than a snack that is solely carbs. » See-food diet. Research shows foods that are easily accessible are more likely consumed. Use this to your advantage. Keep bowls of fruit or almonds out on your counter or desk and keep the less-than-healthy foods out of sight.

» Stay tuned in. Are you really hungry? Often we are bored or thirsty and wind up reaching for a snack, anyway. Tune in and listen to what your body is saying.

MICROWAVE COFFEE CUP SCRAMBLE

Here are some ideas to satisfy your snack cravings while still helping you reach your goals: Sweet tooth satisfaction. Savor a handful of almonds with a dark chocolate square to give your body protein, fiber and sweetness. Try Greek yogurt with fresh berries for a refreshing sweet treat. Craving a crunch? Reach for air-popped popcorn or whole grain tortilla chips that have been pre-portioned with fiber-rich black bean salsa. Be nutty. Pair one tablespoon of nut butter with an

INGREDIENTS

Servings: 1 Total time: 2 minutes 2 eggs 1 tablespoon lowfat milk 2 tablespoons diced veggies such as peppers, onions or mushrooms 1 tablespoon shredded cheese (optional)

DIRECTIONS 1. Coat a 12-ounce microwave-safe coffee mug with cooking spray. 2. Beat eggs and milk until blended.

apple, celery or whole-grain bread. Cheese, please. Couple cheese cubes or string cheese with crackers for a carb-protein snack. Egg-cellent snack.

Eggs aren’t just for breakfast; they make a delicious snack, too. Try a microwaved omelet by mixing veggies, eggs and a splash of milk in a coffee mug and heating until cooked through.

3. Microwave on high for 45 seconds. 4. Gently stir. 5. Microwave until eggs are set — 20 to 30 seconds longer. 6. Top with shredded cheese if desired. Nutrition information per serving: 198 calories, 14 g fat, 5 g saturated fat, 660 mg sodium, 374 mg cholesterol, 4 g carbohydrate, 2 g fiber, 14 g protein

Up to 90% off Des Moines dining, shopping, and more. Every day. sign up today at January 2013 | 9

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fitness: steal this workout

Three exercises with a medicine ball

A MEDICINE BALL IS A USEFUL PIECE OF GYM EQUIPMENT. IT’S SMALL, CAN BE USED IN A PLETHORA OF WAYS, AND IS RELATIVELY INEXPENSIVE TO BUY. MEGAN WARE, 25, IS A PERSONAL TRAINER AT ASPEN ATHLETIC CLUB ON HICKMAN ROAD. SHE SHOWED US THREE MOVES USING AN 8-POUND MEDICINE BALL. — JESS KNIGHT

Lunge with a twist

Front raises 1. Start with your feet about shoulder width apart, holding the medicine ball with both hands.

10 | JANUARY 2013

2. Keeping your arms straight, raise the ball until your arms are parallel to the ground. Return to starting position. This is one rep. Ware recommends doing two to three sets with 12-15 reps each.

1. Start in a standing position, holding the medicine ball with both hands.

2. Step forward into a lunge position, with your knee at a 90-degree angle. Twist the ball across your body, on the same side as your extended leg. 3. Return to a starting position. Ware recommends doing two to three sets with 12-15 reps each. BRYON HOULGRAVE/Q PHOTOS

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Single leg bridge 1. Lie on your back with the medicine ball under one foot. Hold your other leg straight in the air. BRYON HOULGRAVE/Q PHOTOS

2. Balancing your leg on the medicine ball, lift your leg upward to work your glutes, hamstrings and core. Ware recommends doing three sets with 15-20 reps each.

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January 2013 | 11

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fitness: exercise review

Fitness? Class is in hot pursuit HOT YOGA AND HOT BARRE TURN UP THE TEMPERATURE AND TURN DOWN THE STRESS By Caroline Weeks Special to Q

n the midst of Iowa’s harsh winter blizzards, whipping winds and bone- chilling temperatures, what better way to warm yourself up than with a hot barre workout? Kris’ Hot Yoga owner Kris Larrison calls it “the hottest workout in town,” and insists it will melt away your winter blues. Bundled tightly in earmuffs, snow boots and mittens, and appearing as stiff as the Michelin Man, I hobbled into Kris’ Hot Yoga studio in Waukee one brisk December morning. Like an icicle melting in the sun, I shed my layers of winter gear and sat down on the plush leather couch at the front of the studio. The place was like a holiday wonderland — poinsettias perched on the mantelpiece (yes there is a fireplace at Kris’ Hot Yoga) and the distinct but gentle sound and scent of brewing coffee wafted through the air. When I thought this yoga studio couldn’t get any warmer, I was greeted by the owner, Kris, whose benevolent smile and bright attitude could melt the heart Caroline Weeks is a dietitics and nutrition student at Iowa State University. She is the co-founder of www.campusfit.me, a blog dedicated to promoting fitness and nutrition information to the collegiate crowd.

12 | JANUARY 2013

KRIS’ HOT YOGA FIND IT: 724 Alice’s Road, Waukee INFO: 515-778-5499; www.krishotyoga.com

Yoga instructor Kris Larrison teaches hot barre yoga at her studio, Kris' Hot Yoga, on Alice's Road in Waukee. BRYON HOULGRAVE/Q

of the surliest of grinches. Venturing into the back room, I was instructed to grab a variety of tools and accessories to use during the 45-minute workout. These props included hand weights, a towel to place on top of my yoga mat and a playground ball. Feeling as though I were in a sauna, my mind and body let go as the heat radiated throughout the room. We began the workout

with slow and easy stretches to loosen up our muscle fibers, tight from the night’s rest. Working into some Pilates-style abdominal movements and squeezing the playground balls between our legs, we quickly segued to a standing position next to the barre. Movements incorporating the barre included pushups, back and latissimus stretches and core work. Gently gripping the barre, we were

instructed to tighten our abs, stand on our tiptoes and bring our heels back down to the floor. Engaging in tight, controlled pulses to the uptempo beat of “Got a Good Feeling,” my calf muscles were seemingly on fire as beads of sweat gathered at my brow. From there, we attempted to gracefully pivot our bodies, sweeping our outstretched arm overhead. Holding the hand weight

with a firm grip, the class fell into a deep squat. “Let’s pulse for 10, 9, 8 ...” Kris jubilantly declared to the group, but all I could hear were muffled grumbles from around the room. After about 20 pulses, the weight of five pounds quickly felt like the weight of the world, but I took a deep breath and kept going. “3, 2, 1, and relax,” Kris exhaled as we all collapsed onto our mats with a deep

sigh of relief. Then, in the blink of an eye, the 45 minutes were up. This blitz workout can easily be inserted into your busy schedule, and benefits like stress relief that hot yoga provides are critical to the well-being of people of all ages. Though some might be turned off by the heat element, know that the classroom is not a humid, summer-in-Iowa-type hot,

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A Q&A WITH KRIS LARRISON

Yoga instructor Kris Larrison, right, teaches hot barre yoga at her studio. Hot yoga provides benefits such as stress relief and increased flexibility. The heat (95 to 104 degrees) allows the body to sweat out toxins. BRYON HOULGRAVE/Q PHOTOS

but rather dry and desertlike. If you go in with the mind-set that your body will most definitely pour buckets of sweat, you’ll be sure to have a unique and enjoyable workout experience. Kris’ attitude and demeanor in class is fun and jovial as she makes the entire class feel comfortable with positive reinforcement. The combination of heat and controlled postures and poses for long periods of time make this workout challenging for any age or gender, yet modifications may always be put in place when the going gets tough. What to bring: Kris does provide many accessories for you to use in class, but you’ll want to keep this list in mind as you

prepare: » Yoga mat. There’s no need to shell out the big bucks for anything fancy. Draping a yoga towel (provided by the studio) over the mat will keep you stationary. » Water bottle. Hydration is key during this workout, and after about 10 minutes, you’ll be thankful you planned ahead. » Hand towel. This workout can make you sweat bullets. Keeping an inconspicuous hand towel at the side of your mat is a good idea. » Attire. Wearing loose and light clothes like T-shirts or tank tops is best for a hot barre session. Something with moisture-wicking fabric would be good, too.

Larrison uses a combination of heat and controlled postures and poses in the workout.

Q: What is your background in fitness? Were you always athletic? When did you begin practicing yoga? A: I have always been active in fitness. In college I ran cross country and track while pursuing a bachelor’s in health and physical education, and after graduation had experience in teaching corporate wellness classes, step, water and spinning classes — you name it — just about everything. After my second child, my knees began to hurt due to a lifetime of running, so I started practicing yoga. The flowing and graceful movements appealed to me, and when I discovered hot yoga, I was hooked. Q: What is hot yoga, and how do the benefits go beyond regular styles? Are there things you need to do at home to prepare for a hot yoga or hot barre session? A: Hot yoga is amazing because it feels so good on your body. It doesn’t take as long for muscles to warm up, and the warmer temperature allows you to go deeper into your postures. You literally sweat out of every single pore, and with that sweat comes the release of unwanted toxins and stress. Once you step into the heated room you feel an immediate sense of comfort. Movements in hot yoga don’t really differ from any other style, but I do tell beginners that because of the heat, you will get tired faster. Rest when you need to during the session, and modify if certain moves are too difficult. Q: Hot barre? Please explain for those who think they’ll be drinking hot toddies in class. A: Barre is a form of exercise that combines ballet, Pilates, yoga and sculpting. I try to stay true to the tradition by incorporating names of ballet positions and terms (first position, second, plie, etc.), but all within a relaxed environment. I definitely don’t want to alienate people with jargon. I’m finding people are really taking to barre ... even the men enjoy the workouts! Just like yoga, flexibility is improved and posture is reinforced. Oh, and don’t feel like a tutu and tights are required for barre class . Honestly, my vinyasa flow class is more “dancy.” Q: Talk about all of the classes you offer and what makes your studio different from all others. A: All of our classes at the studio are hot. In addition to barre, we offer vinyasa style yoga classes. “PLAY” is a fun fusion class that focuses on Pilates, legs, abs and yoga. Q: In what other ways do you try to maintain a healthy lifestyle? Do you engage in any other forms of exercise outside of your work? Do you pay attention to how you eat? A: I do still run a little bit. I do pay attention to nutrition and have eliminated a lot of red meat out of my diet. Q: What advice would you give to those finding it hard to maintain fitness because of a hectic schedule? A: If you can just take five or 10 minutes out of your day, it’s a start in the right direction. If you’re not taking care of yourself, you can’t take care of others.

January 2013 | 13

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weight-loss story

You wanna bet?

AFTER BEING TOLD SURGERY WAS HIS ONLY WEIGHT-LOSS OPTION, A DES MOINES MAN WAS DETERMINED TO DO IT THE OLD-FASHIONED WAY By Jennifer Miller jenmille@dmreg.com

ric Dowerah shakes his head in wonderment. “I used to wear size 66 pants. My television screen is 67 inches. That’s crazy.” He was “always the chubby kid who got made fun of,” he says, “and I assumed that’s how it would always be.” In 1995, Dowerah stood about 5 foot 3 inches and weighed 239 pounds. He was 13 years old. By ’96, he was up to 266 pounds. And it just kept climbing. By February of 2012, Dowerah, now 31 and about 5 feet, 7 inches tall, had hit 440 pounds — and was only 1 inch smaller than that really big TV screen. Ten months later, Dowerah has lost half his body weight. It all started when Dowerah’s employer, Bob Brown Chevrolet, was planning a move to a huge new place with a much larger car lot. His manager, Tim Manning, called him in for a chat. As a salesman, Dowerah would have to walk much more territory; Manning feared Dowerah wouldn’t be able to do it physically and was concerned about Dowerah’s health. “I mean, just getting in and out of cars for test drives was hard,” Dowerah admits. So he went to an

14 | JANUARY 2013

informational meeting about bariatric surgery. “I was really nervous,” Dowerah admits. “I know it sounds weird, but I didn’t want to be the fattest guy in the room.” After listening to all the changes necessary to stay healthy after surgery and all the caveats, Dowerah was having some doubts. He approached the speaker during a break and asked her if she thought he might be able to lose weight on his own, without the surgery. Her reply was unequivocal: “No way.” While that assessment left him down, somewhere inside a seed of resistance to the pronouncement of certain failure began to grow. A period of indecision about going through with the surgery finally ended when, at a doctor’s appointment, he got on the scale and saw that horrible number: 440. “I felt like my guts were ripped out. That night, I said to myself, ‘I’m starting tomorrow,’” Dowerah remembers. “I bought a bottle of whiskey and a big pizza.” And that was the end of doing things like that. He decided to start working out and to hire a personal trainer from Aspen Athletic Club on Merle Hay Road. But, he says, “I was too embarrassed to go to the gym, so I made him come to my office so I could sign up.” At that meeting Dowerah coughed up $1,400 for the training up front because he

AFTER

BEFORE

SPECIAL TO Q

Eric Dowerah has lost 220 pounds since February 2012 just by working out and counting calories. It’s a lifestyle change and a process, he says. RODNEY WHITE/Q

knew that would make him committed to following through. “It was really hard to walk through that door the first time,” Dowerah says, “but my trainer (Steve Virelli) is really great. At first I really couldn’t do a lot, but he came with ideas.” As the pounds melted off, Dowerah’s natural

“hyperactive” self began to reappear. He had so much more energy, he was so motivated. “I used the sales techniques I knew to approach my goals,” he says. And Dowerah discovered biking. “That kind of became an addiction — I was doing it too much, hurting myself.” He moderated it, but still loves it and is planning on

hitting the road for RAGBRAI in 2013. He also still works out with his trainer and hits the gym frequently. He also — finally — has learned how to eat. “I just was never taught how to eat right and I had a lot of bad habits. I’m not blaming anybody; it’s nobody’s fault but my own,” Dowerah wants to make clear. “But I had to learn to think of food as energy — something I need, not something I want. I still have my moments and cravings, but I try to think of those as my body trying to trick me.” He eats about 1,200 to 1,300 calories a day, has a protein shake and oatmeal in the morning, something healthy for lunch and a protein shake in the evening. A nifty wireless gadget called a Fitbit tracks his steps taken, calories burned, floors climbed and food intake. Dowerah says he’s looking

forward to camping and hiking as well as biking when the weather warms back up. His work performance has improved and his sales are up. His coworkers have noted how much he’s changed. Hopefully, one medical professional out there will notice and be proud, despite her grim prediction of certain failure. At 220 pounds, Dowerah is not yet at his goal, which is about 170, and he has hit a plateau. Still, being under 200 by Feb. 7, the one-year mark of his sea change, is doable he thinks. Just having this thought is a marker of how life has changed for him. “Before, I never believed I could do it. I’d thought I would just have to live with it. There are no tricks, no diets. It’s a lifestyle change and a process. I’m nobody special — if I can do it, anyone can.”

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health&wellness

Get healthy? There’s an app for that By Lisa Lavia Ryan Special to Q

t’s safe to say that since weight loss and fitness became industries unto themselves, people have been counseled that for optimal success, they should write down the number of calories they take in and the number of minutes they spend exercising per day. Until the past few years, keeping track meant carrying a notebook, calorie-counting gadgets and perhaps even a small food scale with you at all times. Now, though, smartphones and the applications that can be downloaded onto them have made it far less cumbersome to be a top-notch tracker. Here’s a quick, unscientific roundup of some apps that local nutrition and fitness experts — and folks just trying to become healthier — swear by. Many of them are free, and all of them are easily accessible on smartphones or tablets. Good luck — and happy record-keeping! (Unless noted, there’s no cost for the apps that are mentioned.)

Chris Anderson Weight Watchers leader, Altoona “Endomondo Sports Tracker is great for tracking time, calories burned and distance. When you’re running, it will even break down your run into lap times. It really helps me to know my pace and total time. You can also have it monitor several exercises. For workout music, I swear by I Heart Radio. It even has a spin channel for spin class.”

Lori Graff

Rhonda Marx

Hy-Vee dietitian and certified professional fitness instructor, West Des Moines Graff recommends numerous apps designed for people with special nutritional needs. Here are just a few: “Blood Sugar Tracker allows users to easily log blood sugar levels, set target blood glucose ranges, and view history and simple graphs to quickly identify numbers that are out of range. Carb Master Free tracks carbohydrate intake plus total calories, fat, sugar, protein and fiber for the day; it’s perfect for people with diabetes or those on a low-carb diet. AllergyEatsMobile was built by members of the food-allergy community to rate a restaurant on how well it can accommodate the needs of customers with specific food allergens. Find Me Gluten Free lists restaurant ratings and reviews based on how gluten-friendly the businesses are in the area. FoodWiz is used to scan and read product bar codes and find out which products meet needs based on specific allergen restrictions, such as eggs, gluten, dairy or shellfish.”

Fitness-plan participant, Urbandale “Fooducate and the Shape Magazine apps are the best free ones, but by far the best one I’ve come across for tracking your workouts is Jillian Michaels’ Fit and Fab app, but that one does cost. (Note: The Google Play store sells that app for $3.99.) It gives you everything from diet to workouts to diary and encouragement and accountability.”

Julie Gieseman Hy-Vee dietitian and certified diabetes educator and wellness coach, West Des Moines “MyPlate Calorie Tracker (by Livestrong.com) is pretty cool. It tracks calories, water consumption and exercise and has some pretty cool graphing for tracking progress. There’s also Michelle Obama’s MyPlate app by Omesoft. It allows you to create menus and gives visuals with portion information.”

Kelsey Sparling

Chuck Moore

Planet Fitness employee and Drake University senior, Des Moines “I love My Fitness Pal. You can scan labels to input what you’ve been eating that day, and it’s really easy to follow. I can just scan the food I eat or look up food at the grocery store to compare similar items and choose the more nutritious one. At the end of the day, I can look at the breakdown of everything I had that day. For example, if I ate a lot of sugar one day, I can focus on not eating as much the next day.”

Coach at Farrell’s Extreme Bodyshaping in Des Moines “I use My Fitness Pal because I can set goals with it and add meals that I eat. It gives me all the nutritional values. I can scan foods at the store and, when I eat them, add them to my daily logs. I have friends who use it and they can see what I log — my foods and exercises and goals — just as they would see the things I post on Facebook. They know if I haven’t logged on for a while, and it holds me accountable. I can pick a weight I want to be at and the date I want to reach it, and it basically tells me what to do to get there.”

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health&wellness

13 small changes for 2013

10. Get a massage. Then get a few more. Regular visits to a massage therapist can knead out chronic neck or back pain better than a popping Advil or Tylenol.

By Michael Morain mmorain@dmreg.com

he start of a new year is a good time to remember the famous line from the Chicago architect Daniel Burnham: “Make no small plans. They have no magic to stir men’s blood.” But even big plans — especially big plans — start with small steps. So as you dream about a healthier, happier version of yourself in 2013, consider these very small ways to make it happen.

11. Log your screen time. For one week, keep track of how much time you spend staring at a screen, including computers, TVs, iPads, e-readers and smartphones. You might be surprised by how quickly those hours add up — and how much better you’d feel if you unplugged even a little more often.

1. Wear a pedometer. Small steps add up, and new research suggests that routinely wearing a pedometer encourages people to walk an extra mile each day. Aim for at least 30 minutes of brisk walking and a total of 10,000 steps per day to lose weight and lower blood pressure. 2. Take the stairs. Instead of waiting impatiently for the elevator, climb up or down on your own two feet. You’ll get your blood pumping, burn a few calories and — bonus — avoid the awkward elevator small talk. If you really want to step it up, join the American Lung Association’s Fight for Air Climb up the Hub Tower (19 floors), EMC Insurance Co. (16 floors) and downtown Des Moines Marriott (32 floors). The event is set for April 7; register at www.lung.org.

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3. Eat at least one fish meal per week. Turns out Dr. Seuss was onto something with his book “One Fish, Two Fish, Red Fish, Blue Fish.” Studies indicate that the oils in darker types of fish — salmon, tuna, mackerel and herring — help heart and brain function and may even lower the risk of cancer. 4. Buy one or two good kitchen tools. Cutting vegetables is easier with a sharp knife. Breakfast smoothies are a cinch with a decent blender. 5. Eat at least three different foods for every meal. Instead of eating a slice of plain toast for breakfast, smear it with peanut butter and a sliced banana.

6. Stop eating in front of the TV. University of Massachusetts researchers discovered that people who eat while watching TV consume almost 300 calories more than those who eat without the distraction. So pay attention to what you eat, and you’ll eat less of it. 7. Drink more water. Keep one water bottle with you and another in the fridge; when you drain the

first one, refill it and swap it with the second. Water (not juice or pop or Gatorade) should be the first thing you reach for when you’re thirsty. 8. Budget your calories. Doctors have simplified the intake equation: Multiply your ideal body weight by 10 (for example, 1,500 calories if you want to weigh 150 pounds) and add another 600 calories if you are moderately active, plus a few

hundred more if you’re very active. Then divide those calories throughout the day to maintain your energy. 9. Sleep eight hours a night. Study after study confirms that you really do need at least eight hours a night. There is no easier way to feel better, boost memory, decrease the risk of heart disease and reduce the likelihood of car accidents.

12. Write a postcard every month. Remember those? Those things with actual paper and ink? People who maintain strong personal relationships tend to live longer, healthier lives. So if postcards aren’t your thing, set aside some quality time with your friends for dinner, games, maybe a walk or bike ride. The key is to do something that allows for conversation. 13. Lend a hand. Volunteering can reduce worry and stress simply by shifting attention to other people. And it’s catching on: Almost 39 percent of Iowans volunteered in 2011, which placed the state third among the 50 states in a federal survey. Those volunteers averaged about 42 service hours over the course of the year — so just an hour per week would put you ahead of the curve.

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beauty

Pucker up to healthy lips The right products and a little extra care can keep lips in shape all winter long By Olivia Howe Espinosa

At night, Vaseline, or another petroleum jelly product, is a sufficient (and affordable) way to protect lips, Evans said. In extreme or prolonged exposure to weather, layer petroleum jelly product over a balm as an additional moisture sealant.

Special to Q

winter blizzard is one thing, but how dare Mother Nature mess with a woman’s pretty pout? Harsh winter weather often brings along chapped, dry lips that make for a harsh-looking (and feeling) pucker. While cracked, flaky lips might seem like they go with the season, better care and the right products can help weatherproof lips. A dewy kisser requires a little extra TLC and the right products during cold, windy months. We turned to the experts for the secrets to a smooth, shiny smile.

What causes a crackly kisser? Most of the skin that covers our body has oil glands that are tasked with the job of producing oils that keep skin surfaces protected, said JoLynn Evans, a West Des Moines aesthetician. Lips don’t actually contain oil glands, which translates to less protection from elements since they lack the oil shield from which the rest of our skin benefits. Considering the mouth contains some of the thinnest, yet often exposed, skin on our bodies, winter months brew a perfect storm for chapped lips. When lips are totally stripped of hydration, small cracks, cuts and flakes take up residence on the mouth’s surface. Exposure to wind, dry air, sun and even saliva make lips even more thirsty for moisture.

Sara Happ The Lip Slip, $24, eden.

JoLynn Evans.

Jen Hansen.

From the inside out “Keeping our bodies well hydrated overall is the start to having healthy lips,” Evans said. Drinking enough water and consuming hydrating foods, like green vegetables and fish, naturally boost moisture and elasticity in skin. Evans also cautions against giving in to the urge to lick our lips as a source of relief — a temporary fix that leads to making the problem worse. Saliva doesn’t contain emollient properties and quickly evaporates, leaving lips further irritated.

Plumping your pucker Because lip tissue is delicate, a protectant should be a must year-round, but even more necessary during winter months. Think of lips as a sponge — the more hydrated, the more plump. Evans recommends searching out a protectant with SPF, preferably one that contains natural oils like jojoba or olive fruit oil and other emollient ingredients such as vitamin E or shea butter. Some hydrating agents, like hyaluronic acid, also help restore collagen.

Products to keep your lips kissable

Shedding the flakes Gentle exfoliation that helps slough off dead skin is an important part of a healthy lip-care regimen and the secret to a smooth surface. Evans recommends gently rubbing lips with a lip scrub, a clean toothbrush or a soft washcloth three to four times a week. Beware of irritating extra-sensitive or damaged skin and consult a dermatologist if you spot anything unusual.

Aquaphor Lip Repair, $4.50, available at drugstores.

Kiehl's Lip Balm No. 1, $9, at eden, 418 E. Sixth St.

Fresh Sugar Berry lip treatment, $22.50, at eden.

Evans’ five quick tips to beautiful lips 1) Avoid toothpaste and mouthwash contact on lips; 2) Don’t over-exfoliate; 3) Keep face wash away from mouth; 4) Use SPF; 5) Don’t smoke

Luxe lips Jennifer Hansen, owner of eden, 418 E. Sixth St. in Des Moines, recommends a luxurious two-step lip-care system by Sara Happ, whose line counts celebrities Reese Witherspoon and Gwyneth Paltrow among devotees. Step one: Sara Happ Red Velvet Lip Scrub ($24). Exfoliate away dry, flaky skin, leaving behind soft and supple lips. Step two: Sara Happ The Lip Slip ($24). Moisturize lips by sealing in oils that are in the lip scrub. The Lip Slip is an ultra-hydrating, high-gloss balm.

Murad Energizing Pomegranate Lip Protector, $17, at Beauty Brands, 10001 University Ave., Clive.

Malin+Goetz lip moisturizer, $12, eden.

Dermalogica Climate Control Lip Treatment, $8.50, at Beauty Brands.

Sara Happ Red Velvet Lip Scrub, $24, at eden. K1 January 2013 | 17

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Central Iowa Health Calendar Film series: ‘Food Matters’ When and where: 7 p.m. today and Feb. 8 at First Unitarian Church, 1800 Bell Ave. Why do you eat what you do, and does it matter? Food Matters: Films That Explore Ways to Think About Food will explore this and other related questions through a series of recent films.

SUBMIT YOUR EVENTS Got a healthful event you’d like to see in this calendar? We publish food events, health and wellness events and exercising events. Go to submit.dmregister.com to enter your event directly into our database or email sdose@dm reg.com with details.

Info: 244-8603, ext. 107. Free.

We’re Goin’ Skinny Sippin’! When and where: 6:30-7:30 p.m. Thursday; Jan. 24 and Jan. 31 at Yost Family Chiropractic, 3993 100th St., Urbandale. Sheree Clark will cover how easy it is to prepare beverages in a blender that can help you lose weight in a healthy way. Info: 249-2992, www.meetup.com/ rawfooddsm. $5.

Cross Country Skiing Workshop When and where: 10 a.m. Jan. 19 at the Annett Nature Center, 15565 118th Ave., Indianola. A workshop for beginning skiers who are ready to explore the winter outdoors. Participants will be instructed indoors then invited to ski on the trails at the Annett Nature Center. Info: 961-6169, www.warrenccb.org. Reservations are required if you need skis, which are available to rent. Workshop is free.

Iowa Bicycle Summit When and where: 9 a.m.-5 p.m. Jan. 25 at Iowa Events Center, 730 Third St. An education conference that trains engineers, community officials and advocates on how to build better bicycle facilities. Info: 564-8000. $160. Dahl’s Tickets.

Cross Country Skiing When and where: 1-4 p.m. Jan. 26-27

at Kuehn Conservation Area, 32849 Houston Trail, Earlham. Ski the wilds of Dallas County. Participants will be instructed indoors, have a chance to practice outdoors, then they will be invited to ski on the prairie trails at Forest Park or Kuehn Conservation Area. This program is weather-dependent. Info: Preregistration required at www.conservation.co.dallas.ia.us or 465-3577. $3 per person.

Iowa Bike Expo & RAGBRAI Route Announcement Party When and where: 8:30 a.m.-6 p.m. Jan. 26 at Iowa Events Center, 730 Third St. Learn about the best bicycle equipment, optimal riding destinations and future cycling events. Info: 564-8000. Expo is free. RAGBRAI Announcement Party, from 8 to 11 p.m., is $30 before Jan. 15, $35 after.

555 Walnut St. This family-friendly event features miniature golf in the skywalks of downtown Des Moines. Local merchants and organization sponsor and design the holes. Info: 440-7580, www.skywalkgolf .com. $30 through Jan. 27, $35 after.

BRR Ride When and where: 7 a.m. Feb. 2 at Hotel Pattee, 1112 Willis Ave., Perry. This annual 24-mile round trip bike ride from Perry to Rippey and back rolls on regardless of the weather. Breakfast begins at 7 a.m. at the Hotel Pattee. Register or pick up your packets from 8 a.m. to noon. The official ride kickoff begins at 10 a.m. In Rippey, the Lions Club will serve roast beef sundaes and the fire department will host a beer tent. Info: Registration fee includes a T-shirt, sag wagon, hot chocolate midway to Rippey, coupons and discounts to local businesses and more. Register early ($25) at www .bikeiowa.com or call 515-465-4601. Day-of registration is $30.

Skywalk Volkswalk When and where: 8 a.m. Feb. 9 at Kaleidoscope at the Hub, 555 Walnut St. Walk a 5K or 10K volkswalk at your own pace inside the skywalk. Outside route also available.

Fuel Meetup: Eat & Drink To Your Health

Info: 276-6317. $2 ($3 credit). Register at third floor food court.

When and where: 1:30-3 p.m. Jan. 26 at Lucca, 420 E. Locust St.

Iowa Paddle and Pedal Expo

Meet, mingle and share laughs with other fueled females. A great ice-breaker event to make new friends and dine at a local restaurant. Info: 243-1115. Sign up at meetup.com/fueldsm/events/ 95222222. $25.

Skywalk Golf Classic When and where: 8 a.m. Feb. 2 at Kaleidoscope at the Hub,

When and where: 10 a.m.-5 p.m. Feb. 8; 9 a.m.-5 p.m. Feb. 9; 10 a.m.-5 p.m. Feb. 10 at CanoeSport Outfitters, 203 W. Salem Ave., Indianola.

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No More Sore Feet! Satisﬁed patients speak about our effective treatment By Dr. Kirk L. Wehrspan Wehrspan Chiropractic

Hundreds of Des Moines area residents have experienced relief from Foot pain can be caused by acute and chronic uneven weight bearing. Call foot and arch pain Wehrspan Chiropractic to realign with our non-surgi- the bones of your feet and get fitted with the proper orthotics. cal techniques. “I never gave up hope that someday I would discover someone that could help me with my foot pain, and finding Dr. Wehrspan finally rewarded me! After only a few treatments my foot pain diminished significantly. Thank you so much for your specialized work and for practicing in the Des Moines area.” Kasey W. “Dr. Wehrspan’s treatment of my ongoing foot pain was the single most effective intervention I received in decreasing my complaints. I had seen a podiatrist, a massage therapist, and an acupuncturist without anything but short term relief. It is great to resume many more of my normal daily activities thanks to Dr. Wehrspan!” Susan M. “I had found myself having the most Wehrspan Chiropractic has a painful, aching feet at the end of the Foot Leveler state-of-the-art arch scanner. Call today to make an day. I have really benefited from Dr. appointment for a free screening Wehrspan’s treatments. I think his January 11 - January 31. unique work with patients’ feet is a wonderful contribution to our community.” Nancy W. “I wanted to let you know that my foot pain was 90% better after I left the office after my first treatment. I was so impressed with the care I received at your office from the moment I walked in the door until I walked out.” Kris O. A foot scan can show which structures on the We have advanced certification in disorbottom of your feet ders of the feet and have been refining are carrying the most our techniques over the last 15 years. Our weight. The information combination of arch and foot adjustments is used to digitally create custom fit orthotics that with the use of high quality custom made ensure a balanced center orthotics has allowed many of our patients of gravity. to have significant relief from arch and heel pain, plantar fasciitis, metatarsal pain, sore and tired feet, bunions, flat feet, and ankle problems. Visit our website at westdesmoineschiro.com to learn more.

FREE SCREENING

More than 60 free presentations on biking, kayaking, canoeing and stand-up paddling. Great deals on boats, boards and bikes. Meet new paddlers and peddlers in Iowa and the Midwest. Info: 961-6117. Free.

Adjustments to the bones of the feet are crucial in restoring proper arch functioning and minimizing foot pain.

Dr. Wehrspan is now offering a free screening to the public January 11th to January 31st at his West Des Moines clinic. Contact them to reserve your appointment at (515) 224-9999. Wehrspan Chiropractic is located at 924 4th Street, one intersection west of the intersection of 63rd and Grand.

January 2013 | 19

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DES MOINES PEDIATRIC & ADOLESCENT CLINIC

Kenneth W. Talcott, M.D.

Julie A. Waggoner, C.P.N.P.

Brian L. Waggoner, M.D.

Sherri M. Chrisman-Batterson, C.P.N.P.

Robert A. Fornoff, M.D.

Sally J. Twedt, C.P.N.P.

Adam J. Secory, D.O.

Andrea G. Dettmann - Spurgeon, C.P.N.P.

Amy K. Petersen, D.O. (Shown)

2301 Beaver Avenue Des Moines, IA 50310

515.255.3181 DM-9000363076

2555 Berkshire Pkwy. Ste. A Clive, IA 50325

515.987.0051

2785 N. Ankeny Blvd. Ste. 28 Ankeny, IA 50023

515.964.2159