Q | February 2012 by Des Moines Register

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what’s in NUTRITION

3 Bypass the outdoor grill and pan-broil your beef for a delicious gyro 4 Immunity-boosting foods will keep you on a healthy track.

FOOD

6 Bored with chicken breasts? Here are three easy ways to mix them into your menu.

FITNESS

8 You don’t need a fancy gym to do these three exercises.

WEIGHT LOSS

10 Farrell’s helped Sarah Van Waardhuizen change her whole outlook on diet and exercise.

EDITOR Sarah Dose

Des Moines Register Magazine Division

STAFF WRITER Patt Johnson

VICE PRESIDENT CONTENT Rick Green

DESIGNER Amanda Holladay

PRESIDENT & PUBLISHER Laura Hollingsworth

COPY EDITORS Joe Hawkins Kimberly Isburg Darla Adair Petroski

PHOTOGRAPHER David Purdy Bill Neibergall ADVERTISING SALES Kimm Miller 284-8404

This chicken breast with mustard and orange sauce and fennel is one of three easy ways to spice up plain chicken breasts. See two more on page 6. DAVID PURDY/ THE REGISTER

FRE ring in thi E on s ad fo ew eek

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2 | FEBRUARY 2012

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nutrition

Pan broil tender beef

Whitney Packebush is the Fareway corporate dietitian. Contact her at centsablehealth@farewaystores.com. Also see www.fareway.com.

QUICK, EASY COOKING METHOD CAN BE USED DURING WINTER MONTHS WHEN IT IS TOO COLD AND TOO SNOWY TO START UP THE OUTDOOR GRILL

TZATZIKI-SAUCE GREEK GYROS

By WHITNEY PACKEBUSH Special to Q

Makes: 6 gyros

his time of year, we can get stuck in a cooking rut — preparing the same meals over and over. It’s especially tough to come up with new recipes for our favorite summer time staples that we usually make on the grill. When it comes to beef, we’ve always been taught that the grill is the way to go, but with new cooking methods you can enjoy your favorite grilling go-to anytime. Pan broiling is a quick way to cook thin, tender cuts of beef on your stovetop. Plus, there is no added fat so your meals stay healthful and flavorful. Pan broiling is done in three simple steps: » Heat a heavy, nonstick skillet for 5 minutes over medium heat. » Season beef (directly from refrigerator), as desired. Place beef in preheated skillet (do not overcrowd). Do not add oil or water; do not cover. » Pan-broil according to chart, turning occasionally. (These are lean cuts recommended for pan-broiling.)

Total time: 30 minutes

INGREDIENTS 1 ½ pounds beef steak (any variety from chart) 3 teaspoons Greek seasoning 6 pitas ⁄3 cup crumbled feta cheese

For sauce: 8 ounces (1 cup) plain Greek yogurt 1 cup diced cucumber ½ teaspoons Greek seasoning ¾ cup chopped tomatoes 1 ½ tsp minced fresh dill ⁄3 cup drained black olives

DIRECTIONS Combine sauce ingredients and set aside. For steak, sprinkle with 3 teaspoons Greek seasoning and pan-broil according to instructions above. Let steak rest for 3 to 5 minutes, then slice. Layer steak, sauce and feta cheese in pita and serve. Nutrition information per serving: 301 calories; 15 g fat; 7 g saturated fat; 79 mg cholesterol; 402 mg sodium; 12 g carbohydrate; 1.3 g fiber; 28 g protein

PAN-BROILING GUIDELINES Beef Cut

Weight/Thickness

Approx. cooking time for medium rare to medium (145-160 degrees)

4 ounce each

10 to 12 minutes

Sirloin tip center steak

1 inch thick

14 to 15 minutes

Tenderloin steak

½-inch thick

3 to 5 minutes

Top loin steak, boneless

1 inch thick

12 to 15 minutes

Top round steak*

1 inch thick

11 to 13 minutes

¾-inch thick

12 to 15 minutes

95% lean ground beef patties

Top sirloin steak, boneless

*Place in tenderizing marinade 6 to 24 hours prior to cooking.

February 2012 | 3

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nutrition

Here’s to your health

Story and photos by KRISTIN PORTER Special to Q

IMMUNITY-BOOSTING FOODS AND RECIPES TO HELP YOU STAY HEALTHY THIS YEAR

4 | FEBRUARY 2012

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ick your cold to the curb, and cut down on days missed from school or work by eating these immunity-boosting foods and recipes that can help you stay well this year. Super Salad: One of the best ways to keep your immune system strong is to eat a diet rich in the antioxidants found in fruits and vegetables. Triple citrus salad with lemon poppy seed vinaigrette combines foods high in vitamins and minerals such as oranges, spinach, pomegranates and avocados, with citrusy lemon poppyseed vinaigrette. Food Fighters: While there’s no cure for the common cold, foods high in vitamins A, B, C and E, and potassium, zinc and magnesium, may help keep the sniffles and sneezes at bay. Next time you’re at the grocery store be sure to fill your shopping cart with these cold-fighting foods: 100 percent orange juice, avocado, spinach, tomatoes, eggplant, garlic, bell peppers and grapefruit. Better Breakfast: Not only is a well-balanced breakfast of oatmeal and yogurt a great way to start the day, but nutrients like selenium and zinc found in oatmeal, and active cultures found in yogurt, help support your immune system. Try this creamy, hot-and-cold, healthy breakfast: Microwave 1 ⁄3 cup old-fashioned oats, 2⁄3 cup water, and ½ a banana with a dash of cinnamon and vanilla extract for 3 minutes, stirring halfway through. Top with 6 ounces flavored Greek yogurt, the other banana half, and antioxidant-rich berries.

Read Kristin Porter’s blog — Iowa Girl Eats — at DesMoinesRegister.com/Life and discover what nutritious meals Kristin is making this week.

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food

Chicken breasts three ways THEY ADD VERSATILITY, NOT TO MENTION PROTEIN, TO YOUR MENU By W.E. MORANVILLE Special to Q

Boneless chicken breasts have long been a go-to choice for quick meals. With about 125 calories and 1.5 grams fat per 4-ounce serving, they’re also healthful, as long as you don’t add an abundance of fat and calories to the preparation. These recipes can help — each brings a health- conscious way to serve chicken breasts for three different kinds of evening meals. FRESH AND FAST on a Tuesday Night Spiced Chicken and Cilantro Veggie Salad

I recently discovered a sprightly, reduced-fat cilantro salad dressing at Trader Joe’s. It tastes great tossed with Trader Joe’s Healthy 8 Chopped Vegetable Mix (a ready-to-eat dice of broccoli, carrots, green and red cabbage, jicama, green bell pepper, radishes and celery). Make it into a full meal by adding a spiced and sauteed chicken breast to the dish, along with some butter leaf lettuce to soften the crunch of all those veggies. If a trip to Trader Joe’s isn’t in your near future, use another vegetable medley from the supermarket (such as the Eat Smart Vegetable Medley from Dahl’s) — just chop the veggies into bite-friendly pieces. For the dressing, whisk a little low-fat mayonnaise and some fresh cilantro into your favorite vinaigrette recipe. 6 | FEBRUARY 2012

Spiced Chicken and Cilantro Veggie Salad. DAVID PURDY/Q PHOTOS Makes 4 Servings INGREDIENTS 1 teaspoon coriander 1 teaspoon cumin 1 ⁄8 teaspoon cayenne pepper Salt and freshly ground black pepper to taste 4 boneless, skinless chicken breast halves (about 4

ounces each) Salt and pepper to taste 1 tablespoon extra-virgin olive oil 2 cups Trader Joe’s Healthy 8 Chopped Vegetable Mix 2 cups chopped butterleaf lettuce 4 tablespoons Trader Joe’s

Reduced-Fat Cilantro Salad Dressing Avocado slices, for garnish (optional) DIRECTIONS 1. In a small bowl, combine the coriander, cumin, cayenne pepper, and salt and pepper. Rub evenly all

over the chicken breasts (you won’t cover the entire surface — a little goes a long way). 2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken breasts and cook, turning once, until no longer pink

inside. 3. Combine the chopped vegetable mix and the butter leaf lettuce in a bowl; toss with the cilantro dressing. Arrange the salad on the plate with the vegetable mix. Garnish with avocado slices, if desired.

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SOMETHING SPECIAL FOR SATURDAY NIGHT: Chicken Breasts with Mustard-Orange Sauce and Fennel

You don’t have to give up your aim to eat well just because it’s the weekend. Here, chicken breasts get a luscious low-fat sauce that’s flavor-charged with mustard, orange juice, and the unexpected licorice-like notes of fennel. Serve with rice or couscous.

Makes 4 Servings INGREDIENTS 4 boneless, skinless chicken breast halves (about 4 ounces each) Salt and freshly ground black pepper to taste 1 tablespoon extra-virgin olive oil ¼ cup thinly sliced fennel, plus some fronds for garnish

1 garlic clove, minced ½ cup fresh orange juice 1 tablespoon Dijon mustard 1 teaspoon sugar 2 teaspoons snipped fresh parsley DIRECTIONS 1. Season the chicken breasts with salt and pepper to taste. In a large, nonstick skillet, heat the oil over medium-high heat until it shimmers. Add the chicken and cook, turning once, until no longer pink inside. Transfer the breasts to a platter and cover with foil to keep warm. 2. Add the fennel to the skillet and cook, stirring, until slightly softened and just beginning to brown, about 2 minutes. Add the garlic and cook, stirring, until fragrant, about 30 seconds more. 3. Add the orange juice, mustard, and sugar; cook,

stirring with a wire whisk to blend well. Continue cooking and stirring until the sauce has thickened and reduced. Stir in the fresh parsley. 4. To serve, divide chicken breasts among four plates; spoon a little sauce over each breast. Garnish the plate with snipped fresh fennel fronds, if desired. SUNDAY NIGHT SOUP (AND LUNCH AT THE OFFICE): Easy Chicken-Rice Soup with Lemon

This recipe is from my cookbook, “The Bonne Femme Cookbook: Simple, Splendid Food That French Women Cook Every Day.” I adapted it from a similar recipe found in my travels to France. With its bright vegetables and filling rice, it makes a satisfying lunch on

Chicken and rice soup appears dainty but packs comfort and nutrition.

its own. For a casual soup supper, I enjoy serving this with a straightforward pleasure I discovered in Europe: prosciutto sandwiches, served simply with a slather of mayonnaise. It’s a treat I enjoyed in a café in prosciutto’s ancestral home of Parma, Italy. Keep it local and use La Quercia Prosciutto from Norwalk. Makes 4 light main-dish servings INGREDIENTS 2 boneless, skinless chicken breast halves 6 cups low-sodium chicken broth 1 medium-size carrot, peeled and finely chopped 1 celery rib, finely chopped ¼ cup finely chopped onion ½ cup long-grain white rice ¼ cup finely snipped fresh parsley 1 tablespoon fresh lemon juice, or more to taste ¼ cup celery leaves, chopped Salt and freshly ground pepper to taste

Chicken breast with mustard, orange sauce and fennel.

DIRECTIONS 1. In a 3-quart saucepan, combine the chicken breasts

Smart-size your chicken breasts

It can be a challenge to find 4-ounce chicken breasts; often, packaged breasts are twice that size. If this is the case, cut the breasts in half lengthwise to form two thinner pieces. Here’s how: 1. Freeze the chicken breasts about 20 minutes for easier slicing. Place one boneless, skinless chicken breast half on a large cutting board. Lay one hand over the breast to hold it firm while you cut it. 3. Position a sharp, long-bladed slicing knife parallel to the cutting board, along the thicker of the two long sides of the breast, halfway up from the cutting board. 4. Slice through the meat, using gentle sawing motions while you continue to hold the breast steady with the other hand. When you get almost to the other side, open up the breast like a book and then slice all the way through. and chicken broth. Bring to a boil; reduce the heat and cook at an active simmer for 5 minutes. Remove the pan from the heat and skim off any foam (if an abundance of foam and/or small particles are present in the broth, strain the liquids through a fine-mesh sieve). 2. Add the carrot, celery, onion, and rice to the pan and bring the broth back to a boil. Reduce the heat, cover the pan, and simmer

until the rice is tender and the chicken is cooked through, about 20 minutes. 3. Remove the pan from the heat. Remove the chicken from the soup; let cool slightly, then cut into small pieces. Return the chicken to the soup along with the parsley, lemon juice, and celery leaves. Season with salt and pepper, plus more lemon juice, if you like; reheat the soup and ladle into bowls to serve.

February 2012 | 7

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fitness

Build strength outside the gym A LIGHTWEIGHT SET OF DUMBBELLS, CANS OF SOUP OR YOUR OWN BODY WEIGHT ARE ALL YOU NEED By BOB MODERSOHN Special to Q

an’t make it to the gym? These exercises to build strength can be performed right at home. Lightweight dumbbells, cans of soup, or no weights at all can be used to perform them, says Amy McAllister, 35, director of programming at Altoona Campus (a fitness and community center) and a mother of four. Do the combo of moves for a full-body workout. The first exercise is for working the chest, arms and back. The second, the bicycle, for building up the abs. The third, a plie squat with an upright row, for developing upper legs and shoulders. Perform two to three sets of 10-15 reps of each exercise, McAllister suggests. The number of sets and reps depends upon fitness level and individual fitness goals (i.e. more weight for strength training for bulk vs. less weight for daily functional living). Find a weight that lets you reach muscle fatigue by the end of the sets and reps. Change up the routine every few weeks to get past a “plateau,” to experience further positive results. Changes can include the order of the exercises, incorporating new exercises, changing the amount of weight, and/or increasing the number of reps.

Dumbbell row from pushup position 1. Start in a pushup position, holding a dumbbell in each hand.

2. Lift your left elbow toward the ceiling, until your elbow passes your torso.

Amy McAlllister, 35, director of programming at Altoona Campus, demonstrates dumbbell exercises you can do at home. BOB MODERSOHN/PHOTOS SPECIAL TO Q

8 | FEBRUARY 2012

3. Repeat on the right side. That’s one rep.

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PLIE SQUAT WITH UPRIGHT ROW 1. Start with your feet wider than hip-distance apart, toes pointing outward at a 45-degree angle. Hold a dumbbell in each hand in front of your body.

2. Squat until your legs reach 90 degrees, keeping your weight on your heels and your knees behind your toes.

BICYCLE 1. Lie on your back, knees bent 90 degrees and legs lifted so calves are parallel to the floor. With your hands behind your head, lift your right shoulder off the floor and curl toward your left knee as you extend your right leg.

3. As you return to start, lift the dumbbells to your chest, letting your elbows lead and keeping your palms facing your body. Release your arms. Thatâ&#x20AC;&#x2122;s one rep.

2. Then curl toward your right knee as you bend it and extend your left leg. Imagine leading with your shoulder, not your elbow. Don't pull up on your head; make your abs do the work. Thatâ&#x20AC;&#x2122;s one rep. February 2012 | 9

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Weight loss

More than just a diet JOHNSTON TEACHER CHANGES HER LIFESTYLE — AND HER LIFE — WITH FARRELL’S FITNESS PROGRAM By LISA LAVIA RYAN Special to Q

Sarah Van Waardhuizen, 30, of Johnston, leans on a freestanding heavy bag along with her daughter, Ella, 4, at Farrell's eXtreme Bodyshaping in Johnston. BILL NEIBERGALL/Q PHOTO 10 | FEBRUARY 2012

or Sarah Van Waardhuizen of Johnston, making the decision to get in shape was originally all about losing weight. But now, after dropping 50 pounds, she’s found that getting rid of the weight was really only part of the journey she took to reclaim her life. “I’ve struggled with my weight all my life; my first diet was in fifth grade, so for me, it’s always been about calories and obsessing about food, which wasn’t good,” Van Waardhuizen, 30, said. “So when I decided to do Farrell’s and found that it really wasn’t a weight-loss program, I though, ‘Uh-oh, maybe I’m in the wrong place.’ “But I decided to stay, and it was the best decision I’ve ever made. I was not the most thrilled about turning 30, and it’s ironic that at 30, I’m in the best shape of my life.” Van Waardhuizen, director of choral activities at Johnston High School, had just given birth to her son, Tyce, now 2, when she decided she was ready to lose her baby weight and put a stop to the “yo-yo” dieting that had been a part of her life since high school. She had been talking about trying Farrell’s eXtreme Bodyshaping — the chain had just opened a center five blocks from her house — but was hesitating. So, husband Shane Van

Waardhuizen took matters into his own hands. “He bought me a 10-week program for Christmas, and it was the nudge I needed,” Van Waardhuizen said. “I’ve always been lucky because he has always loved me no matter what weight I am, and he’s seen me at a lot of weights. “But he knew how much I wanted to take that step, and I felt like he was daring me a little bit — like, ‘I’ll bet you won’t do it.’ So, of course, when someone says I’m not going to do something, I have to do it.” So, Van Waardhuizen, also the mother of Ella Grace, 4, got started, and at first, she wasn’t sure she liked the results she was seeing. “The first 10 weeks, I only lost about 20 pounds, which was a bit disillusioning when you have people — men, especially — losing 50,” she said. “But I had gotten so much stronger; when I first started, I could do only 17 sit-ups in one minute. At the end of the 10 weeks, I was doing 65. And I could see muscles. That was exciting.” As Van Waardhuizen continued to exercise — varying the routine with Jazzercise classes for a few weeks — and follow a sensible meal plan, she steadily dropped more weight. Two years later, she’s 50 pounds lighter and several clothing sizes smaller. But more importantly, she says, she’s regained part of herself. “It’s very cool to have incorporated exercise into my daily life to such a degree

that it’s as natural as eating lunch,” said Van Waardhuizen, who typically works out six to eight times a week. “If we decide to go out to eat, I don’t have to obsess about what I’ve eaten, although I do eat pretty sensibly. I’ll just work out twice the next day.” Van Waardhuizen said although she still eats her beloved peanut-butter M&Ms from time to time, she is eating much more “cleanly” — and in a more relaxed way — than she has in the past. “On diets I’ve been on, if I ended up depriving myself, I’d obsess about the foods I wasn’t allowing myself to have,” she said. “Now, if I really want something — if the most exquisite, wonderful dessert in the world is in front of me — I’ll have a little bit. I watch everything that goes into my body because I want to be healthy, but I’m not obsessed.” She said she does pay particular attention to portion sizes, often splitting a meal with Ella or Tyce when the family goes out to dinner. “That amount is always just right; when you take a look at a lot of the portions that are placed in front of us, you realize that we just don’t need all that food,” she said. Van Waardhuizen is enjoying being thinner and in good shape, and has no doubt she’ll stay committed to her new lifestyle. “I love being able to put something on and not having to wonder, ‘Uh-oh, how will I look in that?’” she said. “I also love that I have more

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ABOUT FARRELL’S According to its website, Farrell’s is a transformation fitness program designed to help participants make significant changes to the shapes and sizes of their bodies. The program is comprised of aerobic exercise, strength training, nutritional guidance, periodic fitness evaluations and team or individual coaching. The site says while specific workouts, environments and nutritional philosophies may vary significantly from one program to another, the core concept — one program bringing all of the pieces together in one place to help people transform their bodies — is the same from one program to the next. For more information, visit www.extremebodyshaping.com.

energy, and that I just feel more grounded and in touch with my faith.” She said the most important aspect of her transformation, though, is that it has allowed her to be the kind of mother she has always wanted to be. “I didn’t want to be the mom who didn’t take her kids swimming because she didn’t want to wear a bathing

suit,” she said. “I want to be present as a wife and a mother, not always worried about what I look like and if I have the endurance to do this or that.” Van Waardhuizen’s trainer at Farrell’s, Javier Tuel, said he’s never worked with a more committed client. “She is easily one of the most dedicated people we have here,” Tuel said. “She

does not miss a workout, ever. She had surgery and said, ‘Don’t worry — I’ll be back after a week.’ And she was. “She’s referred a ton of her choir students here, and they’ve come because she’s such an example. She’s also the nicest person in the world, so I couldn’t be happier for her that she’s able to live a healthy, active life.”

With her two children (Tyce, 2, and Ella, 4) onboard, Sarah Van Waardhuizen of Johnston works out at Farrell’s eXtreme Bodyshaping in Johnston. BILL NEIBERGALL/Q PHOTO

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health

Heart Health:

What can you do today? By LISA LAVIA RYAN Special to Q

something positive becomes a habit,” she said. And if you need extra motivation, how’s this: Calahan said for every hour you spend exercising, you add two hours to your life expectancy.

e’ve all heard generalities about heart-disease prevention: Watch your weight. If you smoke, stop. Control your cholesterol and blood pressure. But real, actionable steps that you can take to minimize your risk of heart disease tend to be a little elusive. Just how do you control your cholesterol? With regard to blood pressure, what can you do — quickly, and today — to lower it? And what about a weight-loss plan that’s tolerable and really works? Alexson Calahan, communications director for the American Heart Association in Des Moines, said the trick to making big changes is to start small. And given all that’s at stake with heart health, starting small is definitely better than not starting at all. “Most people don’t know that heart disease is the No. 1 killer of both men and women, and women are much more vulnerable than most people think,” Calahan said. “One in 31 women will suffer from breast cancer at some point during her lifetime, but one in three women will be personally affected by heart disease.” It’s important, then — no matter what age you happen to be — to take steps to protect and enhance your heart health. According to Calahan, starting with small, 12 | FEBRUARY 2012

Alexson Calahan, communications director for the American Heart Association in Des Moines, says the trick to making hearthealthy changes is to start small. FILE PHOTO

easy steps — such as the ones below, which focus on exercise and better nutrition — can help lead you down the road to lasting improvements that can make a major difference in your life. 1. Exercise a little at a time. “We recommend 30 minutes of physical activity a day, but that doesn’t have to be 30 consecutive minutes on the Stairmaster at the gym,” Calahan said. “If you’re running errands, park a long way from the door no matter where you go. All those short walks add up. Get silly and dance with your kids for a half hour, or clean your house really fast for 30 minutes. It doesn’t have to be ‘formal’ exercise to benefit you.” Another idea: If you don’t usually take the stairs at work, promise yourself you’ll take them once a week, then work up to twice or three times. “You’ll be amazed at how quickly

2. Find easy ways to add fruits and vegetables to your usual fare. “If you’re making a smoothie, throw in some fresh spinach,” Calahan said. “If you don’t like spinach, don’t worry; you won’t taste it in a smoothie, and it will give you added nutritional benefits.” Other suggestions: Take five pieces of fruit to work per week, throw them in the work fridge, and promise yourself that you’ll have a piece every afternoon. If you’re snacking on chips and dip, replace even half the chips with carrot sticks or chips, or celery sticks. And speaking of fruits and vegetables, don’t freak out if you’re not eating the recommended five to nine servings a day. “You just might be eating them and not know it,” Calahan said. “For instance, if you buy those big Honeycrisp apples at the store, those are actually two or three servings. A recommended serving is smaller than we’re all used to.” 3. If you’re a total couch potato, find ways to incorporate exercise into your sedentary routine. “Seriously — there are things you can do without getting out of the recliner,” Calahan said. “Buy

PHOTO SPECIAL TO Q

some hand weights and keep them on the coffee table and do some curls during commercials. Or stand up and do a few jumping jacks or march in place until your show comes back on. Any movement is better than no movement.” 4. Play the percentages game at the grocery store. Even if you can’t force yourself to give up the chips and snack cakes altogether, compensate for them by making sure your cart has as many fresh foods in it as it does processed foods. Gradually work your way up to purchasing more fresh food than processed. 5. Find a cholesterollowering food you like and eat a little of it each day. “A handful of nuts is a great snack to eat at your desk,” Calahan said.

TAKE A FREE, EASY TEST Want a good heart-health baseline? According to Calahan, there’s no better one than www.my lifecheck.org. Sponsored by the American Heart Association, the simple online assessment shows you where you stand on recommended areas of health focus and provides you with an action plan that is customized to your lifestyle and health outlook. The test is free and takes just a few minutes to complete. For more on heart health, visit www.heart.org.

“They’re high in monounsaturated fat, which lowers LDL or ‘bad’ cholesterol. Just make sure they’re not salted or covered with chocolate.” And for a quick breakfast that can also help lower bad cholesterol, have a bowl of oatmeal; it’s also full of fiber and will help keep you full until lunchtime. While none of these changes on its own will likely

save your life, each can help you begin thinking about other ways to improve your heart health, Calahan said. “When you start to practice some new, positive habits, it can help put you in a different mindset, and you find yourself wanting to do more to benefit your health,” she said. “We’re all about not changing your life, but adding to it.”

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health

Hair loss should not be ignored IT’S NORMAL IN A THIRD OF MEN AND WOMEN, BUT ALSO COULD BE A SIGN OF HEALTH ISSUES By BETH HAVEY Special to Q

n our current culture the shaved-head look suits many men, but for the majority, alopecia, or hair loss is still a condition men would like to avoid. That’s certainly true for women, but unfortunately hair loss affects a third of both sexes and should not be ignored. Male-pattern baldness, considered a genetic condition, can happen in the teens or early 20s. The hairline recedes at the temple and balding occurs on the top of the head. The end result can be partial or total baldness. Women’s hair loss is usually thinning of the hair at the front, sides and crown of the head; it rarely leads to total baldness. Women often notice this thinning in their 50s and 60s. The American Academy of Dermatology states that it’s normal to lose anywhere from 50 to 100 strands of hair a day, but women will notice the loss is increasing when there is hair on the pillow, during combing when an abnormal amount stays in the comb or when noticeable thinning occurs at the part. Many conditions can bring about hair thinning and hair loss: pregnancy and a change in hormones are common causes. Extreme stress, physical trauma such as surgery, a major illness or and a dramatic weight loss over a short period of time can also contribute to hair loss. Sometimes the loss

Hair loss affects about a third of men and women, and can be caused by a number of conditions, including genetics, health, diet, stress and weight loss. SPECIAL TO Q

occurs six months after any of these occurrences. Poor nutrition where there is inadequate protein or iron in the diet, certain medications, diseases like diabetes and lupus, as well as poorly applied chemical treatments to the hair and scalp can also cause hair loss and damage. A visit to a dermatologist for thinning hair will probably include a pull test and some lab work says Lizabeth M. Price, ARNP at Dermatology PC in West Des Moines. To perform the pull

test, gentle traction is exerted on 40 to 60 strands of hair on different areas of the scalp to see how easily and what number of hairs can be extracted. Lab work includes a thyroid test and blood work, as thyroid disorders and anemia are common conditions contributing to hair loss. More rare medical conditions that can cause hair loss include polycystic ovary syndrome (PCOS), inflammatory conditions that affect the scalp, and

autoimmune diseases. A hair-loss condition that dermatologists frequently see is alopecia areata, Price says. This is different than thinning as the cause is immunologic and affects the production of the hair follicles. Alopecia areata has a rapid onset that leaves a sharply defined round or oval bald area and can occur in children or adults. Treatment consists of corticosteroid injections into the scalp every 3 to 4 weeks until a downy growth

appears. This usually takes one to three months. However, Price says, a new area of loss may develop, extending the time of needed treatment. Often an iron supplement, multivitamin, and 1,000 mcgs of biotin per day are prescribed. Biotin is a B vitamin that supports healthy nail and hair growth. Minoxidil (Rogaine), a liquid or foam rubbed into the scalp, is a non-prescription medication approved for the treatment of alopecia

areata and male-patterned baldness. Statistics show that only 30 to 40 percent of clients using Rogaine experience hair growth, but that people often use it to preserve what they have. If a woman wants to use Rogaine she should be post-menopausal as it can affect hormone function. Hair re-growth can take eight to 12 months and if treatment is stopped, hair loss will resume. Price cautioned against the use of Finasteride (Propecia), another drug used for male-pattern hair loss. Men considering beginning a family should not use Propecia as it is considered a Category X drug, one that is known to have teratogenic properties causing birth defects. Pregnant women should not be exposed to this drug. For men and women who have always had thin hair or are starting to see thinning, there are things you can do, says Shad Pritchard, of Rebelle Salon and Studios in Urbandale. The right hairstyle for your hair type and length is the best place to start. Thinning hair can also be given a boost with the proper hair products. Pritchard recommends Nioxin shampoo, conditioner and leave-in application. The products are prepared for normal to thin-looking hair that is either chemically or not chemically treated, as well as for noticeable thinning hair, chemically or not chemically treated. February 2012 | 13

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beauty

Cold and wind ravage your skin By JUDI RUSSELL Special to Q

ublic service announcements and scare stories about skin cancer have prompted many of us to slather on sunscreen during the summer months. But caring for your skin is a 12-month proposition, physicians say, and winter’s icy temperatures can be just as hard on your body’s largest organ as summer’s blinding rays. Winter’s cold, dry air plays havoc with your skin, says Dr. Roger Ceilley, a dermatologist at Dermatology P.C. in West Des Moines. The dry heat put out by furnaces makes a bad situation worse. The result is chapped, itchy, flaky skin. And people who already suffer from skin conditions such as eczema and psoriasis may find their ailments are more pronounced in winter, Ceilley says. You can avoid some of the dryness by taking short, tepid showers, the dermatologist says. Give up long, hot soaks in the bathtub, he says. Avoid strong, detergent-type soaps, opting for creamier bars such as Dove. Keep your children’s skin soft and moist by ditching the bubble bath, Ceilley says. Right after the little ones get out of the shower or tub, moisturize their skin with lotion before you put their pajamas on. Other winter tips include: » Use sunscreen on any exposed skin, such as the ears, when you are outdoors shoveling snow. » Drink lots of water. » Don’t exfoliate your skin. 14 | FEBRUARY 2012

» Keep your room temperature down as low as possible. » Cut back on the number of showers you take.

Lip care counts Most of us are, unfortunately, all too familiar with the cracked, peeling lips that come with winter’s cold. Our first instinct — to lick our lips — is just about the worst thing you can do, says Susan Schooler, a physician assistant at Schooler Medical Professionals in West Des Moines. Instead, keep a lip balm handy and moisten those lips as often as possible. If the problem becomes severe, a doctor can prescribe a mild steroid. Some people like to use Carmex, Schooler says, but it is very drying. ChapStick or Burt’s Bees products are a better choice. Aquaphor ointment is another good product, she says. “It’s like Vaseline but not as thick and gooey.” No matter which balm you choose, look for those without fragrance (which can be irritating), and reapply often. If a dry, chapped nose results in bleeding, try an over-the-counter saline nasal spray to soothe those inner membranes, Schooler says. You can also use a Q-tip to apply a small amount of Aquaphor to the nose, she says. Running a humidifier in your home can keep the air more moist and comfortable, Schooler says. If you can’t treat the whole house, she recommends at least using one in your bedroom. People with a condition

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Tracey Karen Melinda Jennifer Kemp-Glock, DO Hansen,MD Kopperud, DO Gabel, DO Dermatologists recommend using plenty of moisturizer immediately after bathing during the cold months. PHOTOS SPECIAL TO Q

called Reynaud’s disease find that being in the cold causes their fingertips, toes, nose and ears to turn white and feel tingly. In severe cases, medication may be necessary, Schooler says. But often wearing extra-thick gloves and socks can help. And don’t forget your old friend sunscreen during the winter months, Schooler says. “I am a huge sunscreen advocate,” she says, pointing out that even riding in a car exposes you to solar rays.

Less soap is better Besides looking unattractive, dry, chapped skin is an invitation to infections, says Dr. Steven Harlan with the Dermatology and Dermatologic Surgery Center in Clive. Itching makes the situation worse, causing cracked and peeling areas to open so that germs can easily make their way in.

Keep your family’s skin moist by only using soap in the areas where you have skin folds, such as the underarms or groin, Harlan says. Arms and legs can be rinsed off with tepid water. “Use spot treatment with soap,” he says, rather than applying it all over your skin. Take it easy with the pocket hand sanitizers, which often contain alcohol, and monitor how much your children use at a time. Like Dr. Ceilley, Harlan recommends such gentle soaps as Dove and Cetaphil. Be sure to rinse all the soap off. When it comes to moisturizers, Harlan likes the “five-minute rule.” Apply, and then see if after five minutes your skin still feels moist and smooth. “That means it is thick enough,” he says. Using inexpensive moisturizers doesn’t pay off, because they are so thin they must be reapplied often.

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When the weather is especially brutal, with close to zero temperatures accompanied by a howling wind, frostbite can occur much more quickly than most people realize, Ceilley says. If you must be outdoors, limit the amount of time and wear a ski mask to protect your face. Be sure your ears are covered; exposed parts of the body can blister in no time, he says. Another situation that can be hazardous to your skin is a ski trip to the mountains, Ceilley says. Because you are at a higher altitude, “you can get a nasty sunburn,” he says. Use sunscreen, wear protective clothes and remember that snow provides a great reflective surface for the sun.

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