Q Magazine | July 2012 by Des Moines Register

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what’s in HEALTH

WEIGHT-LOSS STORY

3 General health news

16 Jen Hiatt’s 30-pound weight loss was inspired by a Dam to Dam photo

NUTRITION

7 Dietitian’s advice: Four types of sweet iced tea (without the added sugar)

BEAUTY

EDITOR Sarah Dose; 284-8722, sdose@dmreg.com DESIGNER Amanda Holladay STAFF WRITERS Michael Morain, Jess Knight, Jennifer Miller

20 Seven foods to make your

COPY EDITORS Charles Flesher, Joe Hawkins, Kimberly Isburg, Darla Adair-Petroski

treats for easy packing

HEALTH & WELLNESS

10 Make it healthy: Make-at-

21 Why a good night’s sleep is good for your health

PHOTOGRAPHERS Andrea Melendez, Justin Hayworth, Bill Neibergall

8 Iowa Girl Eats: Healthy picnic home Mexican food without the guilt

FITNESS

12 Exercise review: Start

Saturdays right with Yoga in the Park

skin glow

22 All you need to know for

ADVERTISING SALES Kimm Miller; 284-8404

healthy (and beautiful) veins

Des Moines Register Magazine Division

CALENDAR

Vice President Content Rick Green

25 Healthy events this month

18 Steal this Workout: Three

exercises from an MMA fighter

Yes, there is such a thing as a healthier piña colada. Find the recipe for it on PAGE 10. ON THE COVER: Jen Hiatt enjoys running on the trails near her home in Johnston. Read her weight-loss story on PAGE 16. JUSTIN HAYWORTH/Q

Quality of Life through Health is published monthly by the Des Moines Register and Tribune Company. Our offices are at 715 Locust St., Des Moines, IA 50309

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healthnews Maintain heart health during summer heat

Caffeine may lower chances of skin cancer

People who spend time outdoors during the summer should consider their heart health and take steps to avoid heat-related illnesses, says Dr. Alan Gertler, a cardiologist at the University of Alabama at Birmingham.

sports drink — and remove extra clothing and wet down your body with cool water. If symptoms don’t improve after 30 minutes — or if you exhibit heat stroke symptoms — seek medical attention immediately.”

Yet another report points to the possible health benefits of caffeine, whether it comes in coffee, tea, cola or even chocolate.

“The heat of summer increases stress on the heart, particularly during exercise,” Gertler said in a university news release. “Exercise and the air temperature increase core body temperature, and high humidity further complicates the situation because sweat doesn’t easily evaporate from your skin.”

Heat-related illnesses are preventable, Gertler said. He offered the following tips to help people avoid these conditions while enjoying outdoor activities in the summer:

Warnings signs of a heat-related illness include: muscle cramps, nausea, vomiting, weakness, headache, dizziness, confusion, irritability, a body temperature above 104 degrees Fahrenheit and cold, clammy skin. “If you experience symptoms of heat-related illness while outdoors, stop what you’re doing and get out of the heat,” Gertler advised. “Drink plenty of fluids — either water or a

» Hydrate. Drink 8 to 12 ounces of water 30 minutes before any type of physical activity. Drink 6 to 10 additional ounces for every 30 minutes of exercise. Drink sports drinks for any activities that last longer than an hour. » Get out early or late. Exercise early in the morning or in the evening, when temperatures are cooler. » Consider clothing. Choose light-colored, loose-fitting cotton T-shirts and shorts to stay cooler. Also wear a hat with a brim. — HealthDay

A study published July 1 in the journal Cancer Research suggests that drinking caffeinated coffee could lower the chances of developing basal cell carcinoma, the most common form of skin cancer. The study also found that caffeinated tea, cola and chocolate also appears to reduce risk. Women in the study who drank more than three cups of caffeinated coffee per day were 21 percent less likely to develop the disease than women who drank less than one cup per month. Among men, the risk reduction was 10 percent. “It’s the caffeine that’s most likely responsible for the beneficial effect,” said study co-author Jiali Han, an associate professor at Brigham

and Women’s Hospital and Harvard Medical School, in Boston. “Caffeine inhibits tumor progression. We saw the effect in mice and thought we should do this research to see if it applies to humans, too.” Han said that it’s likely that the more you drink, the lower the risk of basal cell cancer. But he’s cautious about recommending coffee for everyone. “I’m not going to say we need to promote coffee based on this research, but this is just one more addition to the list of ways coffee has been associated with positive health benefits,” he said. The new research adds to a range of recent studies that have shown that coffee may protect against some illnesses, including Type 2 diabetes, heart failure, Parkinson’s disease, liver cancer and cirrhosis of the liver. Caffeine intake did not reduce the risk of squamous cell carcinoma or melanoma. — HealthDay

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nutrition: eat healthy

Sweet, but healthy ice tea options THE COOL AND REFRESHING SUMMERTIME STAPLE HAS A HEALTHY UPSIDE, TOO By Whitney Packebush Special to Q

ced tea and summer go together like … well, iced tea and summer. Aside from being unbelievably refreshing, fresh-brewed iced tea is loaded with natural antioxidants, which can help your body fight off free-radicals that come from being in the sun. Fresh-brewed sweetened tea packs the same potent antioxidants, but the added sugar can leave you less than excited to shimmy into your swimsuit. Instead, try these healthier sweetened tea recipes for your summertime sips.

ORANGE EARL GREY ICED TEA

Bonus: Citrus helps your body better absorb antioxidants in fresh-brewed tea! Makes 4 servings. Total time: 10 minutes, plus chilling time.

INGREDIENTS

Makes 4 servings. Total time 10 minutes, plus chilling time.

6 bags of Earl Grey tea Peel from ½ of an orange 2 cups boiling water ⁄3 cup orange juice

INGREDIENTS

2 tablespoons sugar

6 tea bags (any flavor)

2 cups cold water

DIRECTIONS

2 cups boiling water

1. Steep tea bags and orange peel in boiling water for 5 minutes and remove tea bags and peel.

½ cup lemon juice

2. Pour into a large pitcher and add orange juice and sugar, stirring until sugar is dissolved.

⁄3 cup sugar (or sugar substitute)

MINT ICED TEA Makes 4 servings. Total time: 10 minutes, plus chilling time

INGREDIENTS ½ cup fresh mint leaves 3 green tea bags 2 tablespoons honey 4 cups boiling water 2 cups white wine (optional)

DIRECTIONS Whitney Packebush is Fareway’s corporate dietitian. Contact her at centsablehealth@fareway stores.com. Find more information at www.fareway.com.

CITRUS ICED TEA

1. Combine mint leaves, tea bags, honey and boiling water. Steep for 5 minutes; remove tea bags. 2. Chill in refrigerator. 3. Divide among four icefilled glasses. If desired, add ½ cup white wine to each glass. Refrigerate for up to 1 week. Nutrition information per serving (does not include wine): 37 calories; 0g total fat; 0g saturated fat; 0mg cholesterol; 11mg sodium; 9g carbohydrate; 1g fiber; 0g protein

DIRECTIONS 1. Steep tea in boiling water for 5 minutes and remove tea bags. 2. Pour in a large pitcher and stir in lemon juice and sugar until sugar dissolves. 3. Serve over ice. Refrigerate for up to 1 week. Nutrition information per serving: 72 calories; 0g fat; 0g saturated fat; 0mg cholesterol; 0mg sodium; 19g carbohydrate; 0g fiber; 0g protein

POMEGRANATE ICED TEA

3. Add cold water and refrigerate until chilled. Serve over ice. Refrigerate for up to 1 week. Nutrition information per serving: 35 calories; 0g fat; 0g saturated fat; 0mg cholesterol; 5mg sodium; 9g carbohydrate; 0g fiber; 0g protein

Makes 4 servings. Total time: 10 minutes, plus chilling

INGREDIENTS 6 tea bags that contain hibiscus 2 cups boiling water ½ cup pomegranate juice 4 cups cold water

DIRECTIONS 1. Steep tea bags in boiling water for 5 minutes. 2. Remove tea bags and pour into a large pitcher. 3. Add pomegranate juice and cold water and refrigerate until chilled.

GETTY IMAGES

4. Serve over ice. Refrigerate for up to 1 week. Nutrition information per serving: 19 calories; 0g total fat; 0g saturated fat; 0mg cholesterol; 8mg sodium; 5g carbohydrate; 0g fiber; 0g protein

July 2012 | 7

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nutrition: eat healthy

Deviled egg salad. KRISTIN PORTER/SPECIAL TO Q

Pack a Healthy Picnic DON’T INTERRUPT FUN IN THE SUN — PACK A HEALTHY PICNIC LUNCH TO EAT ON THE GO By Kristin Porter Special to Q

Avoid having to pack up and leave a fun afternoon in the sun by bringing a portable picnic lunch with you. From finger-friendly food ideas, to a frozen sweet treat, check out these ways to enjoy a healthy lunch on the go this summer. Devilishly delicious: Deviled eggs are a classic 8 | JULY 2012

picnic staple, but the mayonnaise called for in most recipes is anything but warm weather and waistline friendly. Replace the mayo with more stable plain Greek yogurt, which is lower in fat and calories, to create a creamy, kicked-up Deviled Egg Salad. Combine 1⁄3 cup plain Greek yogurt with 6 chopped hard-boiled eggs, 2 ounces chopped prosciutto, 2 chopped green onions, 2

teaspoons mustard, and add hot sauce, salt and pepper to taste. Scoop the proteinpacked salad with whole grain crackers or baked pita chips. Pack your best picnic: Instead of salty snacks like potato chips and creamy dip, pack healthy finger foods like celery, carrots and bell peppers to dunk into single serving hummus cups. Include fresh cherries or

frozen grapes inside the cooler for a sweet treat that will also keep other foods inside cold. Rehydrate from spending time in the sun with lightly sweetened tea or water with slices of lemon, instead of pop or sugary juice. Pack food in mason jars with tight-fitting lids, and bring silverware from home to cut down on waste.

Hot day, cold dessert: Just because you’re having fun in the hot sun doesn’t mean you can’t have cool Mixed Berry Shortcakes for dessert. The day before your picnic, bake a batch of shortcakes using pre-made biscuit mix, then store in a Tupperware container to stay fresh. Next, lightly sweeten and mash mixed berries with a little sugar, and freeze flat in a freezer

bag. On the day of your picnic pack the shortcakes, frozen berries, and a frozen tub of low-fat whipped topping into the cooler. By the time you’re ready for dessert, the berries will have melted slightly, creating a thick and juicy sauce, and the whipped topping will be thawed enough to dollop on top!

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MIXED BERRY PICNIC SHORTCAKES Serves 4.

DIRECTIONS

INGREDIENTS

1. Preheat oven to 425 degrees. Stir together Bisquick mix, milk, sugar and butter in a medium-sized bowl until a soft dough forms. Drop by spoonfuls onto a baking sheet then bake for 10-12 minutes, or until golden brown. Move biscuits to a wire rack to cool completely then place into a tupperware container to store overnight.

For the shortcakes: 2 1⁄3 cups Bisquick baking mix ½ cup skim milk 2 tablespoons sugar 3 tablespoons butter, melted For the berries: 2 cups mixed berries (blueberries, strawberries, raspberries, or blackberries) 1 tablespoon granulated sugar 8 ounces lowfat frozen whipped topping

Read Kristin Porter’s blog, Iowa Girl Eats, at DesMoines Register.com/life and discover what kinds of nutritious meals she is making this week.

2. Combine berries and sugar in a bowl then mash half of the berries with a fork. Transfer to a freezersafe bag and freeze flat. 3. On the day of the picnic, pack shortcakes, frozen berries and frozen whipped topping into a cooler. Allow berries and whipped topping to melt for at least 20 minutes outside of the cooler, then split shortcakes and dollop with berries and whipped topping.

Mixed Berry Shortcakes. KRISTIN PORTER/SPECIAL TO Q

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July 2012 | 9

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nutrition: eat healthy

Mexican food makeover A FEW CHANGES CAN MAKE A BIG DIFFERENCE WHEN CREATING THESE SUMMERTIME FAVORITES By Sophia Ahmad Special to Q

s the temperature heats up, so does our taste for Mexican food, a flavorful cuisine that evokes sandy beaches, warm weather and a laid-back, south-of-the border lifestyle. Unfortunately, Mexican food can also pack a lot of calories, especially if it’s loaded with cheese, full-fat sour cream and lard-fried tortillas, says Staci Hemesath. The 33-year-old is a Des Moines-area dietitian who specializes in menu development and nutrition analysis. But before you Dietitian Staci Hemesath throw in the towel (or the tamale), know that there are plenty of ways to cook healthy Mexican food. The key is to opt for fresh flavors and stick to healthy ingredients important to the cuisine like herbs, spices, veggies and beans. Herbs and vegetables inject more flavor, and they are also good for you. “It’s not only about cutting calories and fat, but it’s also about making your food more nutritious,” Hemesath said. Go heavy on healthy fixings like lettuce, tomatoes, black beans and onions, she advises, and pass on cheese and sour cream. She also says to make sure your plate is colorful. The more color variety, the more likely it is to be nutritious. To get our culinary wheels turning, Hemesath chose three popular Mexican recipes and gave them each a healthy makeover. This chicken enchilada casserole recipe is boosted by spinach and Greek yogurt. ANDREA MELENDEZ/Q 10 | JULY 2012

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CHICKEN ENCHILADA CASSEROLE Modified from www.allrecipes.com Original: 542 calories and 31 grams of fat per serving Makeover: 374 calories and 15 grams of fat per serving The trick here is reducing fat by making a cream sauce without butter and half and half. Hemesath opted for a mixture of light sour cream and Greek yogurt and used flour to thicken the sauce. She also threw in some spinach, which packs antioxidants and is easy to “sneak” into food because it cooks down so much. She chose canola oil instead of butter because it is a healthier fat than butter. She chose canola over olive oil since it has a higher smoke point and less flavor than olive oil, which allows the taste of the spices and vegetables to really come through.

INGREDIENTS 6 skinless, boneless chicken breast halves 2 tablespoons canola oil ½ cup green onions, chopped 2 fresh poblano peppers, seeded and sliced into strips 4 fresh jalapeño peppers, seeded and diced 5 cups torn fresh organic spinach 2 cloves garlic, chopped 1 lime, halved

Yes, you can make a healthier pina colada.

1¼ cup light dairy sour cream ¼ cup plus 2 tablespoons plain nonfat Greek yogurt 3 tablespoons all-purpose flour

PINA COLADA

½ teaspoon ground cumin

Modified from www.food.com

¼ teaspoon salt

Original: 546 calories and 20 grams of fat per serving

½ cup nonfat milk

Makeover: 219 calories and less than 1 gram of fat per serving

½ 4-ounce can chopped green chilies ½ cup diced fresh mushrooms 12 (6-inch) corn tortillas 2 cups lowfat shredded Mexican cheese blend Chopped tomato or salsa (optional) Chopped cilantro (optional)

DIRECTIONS 1. Place chicken breasts in a skillet with two tablespoons of canola oil. Mix in the poblano peppers, jalapeño peppers, green onions, spinach and garlic. Squeeze the juice from one lime half over the chicken, and place the lime peel and pulp into the skillet. Cover and simmer for 25 minutes, stirring occasionally until the chicken juices run clear. Remove from heat, cool, and cut the chicken into cubes. 2. In a separate skillet, cook the mushrooms in a small amount of water until very tender. 3. In a bowl, combine the sour cream, yogurt, flour, cumin and salt. Mix in the juice of the remaining lime half. Stir in milk, chopped green chilies and mushrooms. 4. Line the bottom of a 9x13 inch baking dish with six tortillas. Arrange half of the chicken, pepper, and spinach mixture over the tortillas. Sprinkle with one cup of cheese and half of the sauce mixture, then cover with remaining tortillas. Layer with the remaining chicken, pepper, and spinach mixture, and pour the remaining sauce evenly over the casserole. Top with one cup of cheese. 5. Bake for 25 minutes in a 350 degree oven until the cheese is melted. Garnish with chopped fresh tomato or salsa and chopped cilantro, as desired. Serves eight.

Mashed-up peas and Greek yogurt add a nice kick to this guacamole. ANDREA MELENDEZ/Q PHOTOS

GUACAMOLE Modified from www.allrecipes.com Original: 173 calories and 15 grams of fat per serving Makeover: 84 calories and six grams of fat per serving

The pina colada is Puerto Rican in origin, but it’s often on the menu at Mexican restaurants. The trick to making a healthier drink, Hemesath says, is cutting out the cream and mix typically used in the summery libation. By adding nonfat vanilla Greek yogurt and coconut water instead, the drink retains a similar flavor profile but has less fat and fewer calories. Opt for frozen, fresh pineapple instead of juice for a refreshing, icy taste with health perks.

INGREDIENTS

“Whole fruit is more beneficial than juice. It has more fiber which also makes it more satiating,” she said.

1 cup frozen peas, cooked and mashed

INGREDIENTS 1½ ounces coconut rum

As a new mom, Hemesath says she enjoys guacamole, especially since avocados inject healthy fat into her diet. But, to lighten up on fat and still retain a creamy flavor, she recommends replacing some of the avocados with zucchini and peas. The peas also add a little sweetness which in turn is balanced out by jalapenos, cilantro and lime juice. 3 medium avocados 1 cup soft cooked zucchini, chopped ¼ cup plain nonfat Greek yogurt

½ cup frozen unsweetened pineapple chunks

3 roma tomatoes, seeded and diced

2 tablespoons nonfat vanilla Greek yogurt

¼ cup fresh lime juice

5 ounces pure coconut water

½ cup chopped cilantro

Crushed ice

4 green onions, chopped

1 slice pineapple (for garnish)

4 cloves minced garlic

DIRECTIONS

4 small jalapeno peppers, seeded and chopped

1. Mix in a blender.

DIRECTIONS

2. Garnish with a slice of pineapple. Serves one.

1. Mash up the avocado and mix with the other ingredients. 2. Place in the refrigerator for 30 minutes and serve with tortilla chips. Serves 16.

July 2012 | 11

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fitness: exercise review

A peaceful Saturday morning workout YOGA IN THE PARK OFFERS A FREE AND RELAXING WAY TO START THE WEEKEND WITH A CLEAR MIND AND HEART

By Jess Knight jknight1@dmreg.com

Overview: Gray’s Lake Park on a Saturday morning is full of activity. Runners, walkers, dogs, kids, cyclists and more fill the quiet park with movement as the sun

begins to rise. Around the lake, on the southeast side, people gather for the weekly Yoga in the Park, a free, hour-long session of strength and core training. On the drive around the lake to the lawn where the class is held, you’ll pass dozens of

men and women toting yoga mats, getting in a brisk walk before the class starts. It could also be because the parking lot near the lawn is completely packed with cars. A couple of hundred people show up to Yoga in the Park each week, so getting there

early is a good idea. If it’s your first time at Yoga in the Park (the event is held every Saturday from 9-10 a.m. through Sept. 29), stop by the registration table first to sign a waiver. You only need to sign the waiver once for the whole summer. Then,

find a spot. Up front, an assistant sits on a table to demonstrate the moves as an instructor with a microphone calls them out. Instructors and assistants change each week. Spots are a bit more congested near the front of the class, and

spread out as people get farther away. Although the class is held among the trees (we were grateful for the shade), you can see the assistant and hear the instructor even if you’re in the back. Bring your own mat, towel

Hundreds of people attend Yoga in the Park on Saturdays, so get there early and don’t forget your yoga mat. ANDREA MELENDEZ/Q PHOTOS

12 | JULY 2012

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and water. Afterward, a table full of free water, Gatorade and other refreshments is available for attendees. What’s good: Soft, live music plays as the crowd gets situated. Promptly at 9 a.m., the instructor introduces herself and class begins. The scenery and soothing voice of the instructor makes it easy to release workweek stress and get in touch with nature. It’s also very quiet — people respected the class and didn’t carry on conversations during it. If you’re new to yoga, this is a perfect place to start. It was relatively easy, with no advanced moves to maneuver. The moves were mainly long stretches with a few core-strengthening moves, which felt great on a Saturday morning. What’s not so good: If you’re extremely sensitive to the heat, the 9 a.m. start time gets a little warm by the end of the class. The shade helps with this, however. Also, since the class is so large, the instructor isn’t able to help novices get each pose right. If you don’t know how to do a certain pose, the assistant — or looking at classmates around you — is the best answer you’ll get.

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Sore Feet?

Effective treatment can get rid of foot pain

By Dr. Kirk L. Wehrspan Wehrspan Chiropractic

There is now a very effective nonsurgical technique Foot pain can be caused by to minimize foot and arch pain right uneven weight bearing. Call Wehrspan Chiropractic to realign here in Des Moines. the bones of your feet and get Our treatment uses ﬁtted with the proper orthotics. gentle techniques to realign the 26 bones of the feet and ground breaking technology to create custom foot orthotics.

Julie Jolesch, a yoga student at Balance Yoga in Ankeny, demonstrates a move during Yoga in the Park.

After class and the next day: Clarity. After yoga, we took a short bike ride to the Downtown Des Moines Farmers Market. The hour of stretching and peacefulness beforehand made maneuvering through hundreds of people, kids, strollers and dogs a little easier to bear. There was also a slight soreness, mainly in our legs, the next day.

Weight changes, repetitive strain, improper shoes, and hereditary factors can cause any of the three arches in the foot to collapse. Adjusting and unlocking the bones that make up the arches restores more normal functioning of the foot and allows for proper nerve, blood, and energy flow to resume to abnormal arches. The three arches then begin working together in unison giving the normal spring back to the patients step. Our in-office state-of-the-art foot scanner allows us to visualize what Wehrspan Chiropractic has a structures on the bottom of the feet Foot Leveler state-of-the-art arch are carrying most of the weight and scanner. Call today to make an likely causing your pain. A digital appointment for a free screening July 13 - August 2. image of your foot is used to create an 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. We have advanced certification in disorders of the feet and have been refining our techniques over the last 15 years. Our 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 from arch and heel pain, plantar fasciitis, metatarsal pain, sore and tired feet, bunions, flat feet, and ankle problems.

Sandy Eimers, with Balance Yoga in Ankeny.

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.

Visit our website at www.westdesmoineschiro.com to read many testimonials from our satisﬁed patients who have found relief from their chronic and acute foot complaints.

FREE SCREENING

Yoga in the Park is a good place for beginners — no advanced moves are shown.

A 9 a.m. start time means you’ll definitely be sweating by the end. July 2012 | 13

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 July 13th through August 2nd 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.

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Protect Your Vision... Eat Leafy Greens

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Making Lives Easier, Healthier and Happier

Meet Our Registered Dietitians At Hy-Vee we are committed to your health. Only your Des Moines Hy-Vee stores have 15 area dietitians with 118 years of combined professional experience to help keep you and your family healthy. If you have a question or need an informed opinion you can count on your Des Moines Area Hy-Vee dietitians. Because of Hy-Vee’s commitment to your health, it has never been more convenient to make your life “easier, healthier and happier”! DM-9000344930

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108 8th St. SW,Altoona

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967-7676

epohlman@hy-vee.com

964-0900

jnorgaard@hy-vee.com

Anne Hytrek

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255-0007 or 262-0640

ahytrek@hy-vee.com

Katie Jackson

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243-7271 or 285-6394

kjackson@hy-vee.com

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4605 Fleur Dr., Des Moines

285-7266

acundiff@hy-vee.com

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961-5329

dboozell@hy-vee.com

Amanda Devereaux

5750 Merle Hay Rd., Johnston 849 S.Ankeny Blvd.,Ankeny

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Heather Illg

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4815 Maple Dr., Pleasant Hill

8601 Douglas Ave., Urbandale

1700 Valley West Dr.,WDM

270-9045 or 964-2666

cvaughan@hy-vee.com

262-7956

270-2572

hillg@hy-vee.com

O@># V>G)) 1900 Grand Ave.,WDM

223-4597

eries@hy-vee.com

223-8151

lgraff@hy-vee.com

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Jodi Schweiger

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223-7389

knanninga@hy-vee.com

223-7389

jschweiger@hy-vee.com

Julie Gieseman N#ZZ; 8#5#C [ RI,(J-6N

225-1193

jgieseman@hy-vee.com

adevereaux@hy-vee.com

More dietitian services provided especially for you:

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Sydney Jacobson 7101 University Ave., Windsor Heights

279-4225

sjacobson@hy-vee.com

Time 2 - 4 p.m.

Title Protect Your Vision MPOD Screenings

Location Fleur Hy-Vee

Registration Required

Cost

Contact for more Info

FREE

acundiﬀ@hy-vee.com

7/19/12

5:30-6:30 p.m.

Gluten-Free Cooking Class, Summer Picnic Mills Civic Hy-Vee

$10

jgieseman@hy-vee.com

Yes

7/21/12

10 a.m.- 2 p.m.

HealthMarket Healthy Food Demos

West Lakes Hy-Vee

FREE

knanninga@hy-vee.com

7/24/12

8 - 10 a.m.

Protect Your Vision MPOD Screenings

Pleasant Hill Hy-Vee

FREE

cvaughan@hy-vee.com

7/25/12

4 - 6 p.m.

Gluten-Free Happy Hour

Windsor Heights Hy-Vee

FREE

sjacobson@hy-vee.com

7/26/12

8 - 10 a.m.

Protect Your Vision MPOD Screenings

Valley West Hy-Vee

FREE

eries@hy-vee.com

7/26/12

2 - 4 p.m.

Protect Your Vision MPOD Screenings

Mills Civic Hy-Vee

FREE

jgieseman@hy-vee.com

Protect Your Vision MPOD Screenings

West Lakes Hy-Vee

FREE

knanninga@hy-vee.com

7/26/12

11 a.m. - 1 p.m.

7/27/12

2 - 4 p.m.

Protect Your Vision MPOD Screenings

Grand Ave Hy-Vee

FREE

lgraﬀ@hy-vee.com

7/27/12

11 a.m. - 2 p.m.

Protect Your Vision MPOD Screenings

Windsor Heights Hy-Vee

FREE

sjacobson@hy-vee.com

7/27/12

4 - 6 p.m.

Gluten-Free Happy Hour

Fleur Hy-Vee

FREE

acundiﬀ@hy-vee.com

7/31/12

5:30 - 6:30 p.m.

Healthy Eating Grocery Store Tour

Ankeny Hy-Vee

FREE

jnorgaard@hy-vee.com

Yes

8/1/12

4 - 6 p.m.

Gluten-Free Breakfast Bonanza

Valley West Hy-Vee

FREE

eries@hy-vee.com

8/2/12

10 -11 a.m.

Kids-’N-the-Kitchen with Jenny

Ankeny Hy-Vee

$10

jnorgaard@hy-vee.com

Yes

8/3/12

4 - 6 p.m.

Gluten-Free Happy Hour

Pleasant Hill Hy-Vee

FREE

cvaughan@hy-vee.com

8/4/12

10 a.m.- 2 p.m.

HealthMarket Healthy Food Demos

West Lakes Hy-Vee

FREE

knanninga@hy-vee.com

jgieseman@hy-vee.com

Yes

sjacobson@hy-vee.com

Yes

adevereaux@hy-vee.com

Yes

8/7/12

5:30-6:30 p.m.

Super Greens! Vegetable Cooking Class

Mills Civic Hy-Vee

$10

8/7/12

10 - 11 a.m.

Beyond PB & J - Kids Cooking Class

Windsor Heights Hy-Vee

$10

8/13/12

3:30 - 6:00 p.m.

Blood Glucose Meter Upgrade Event

Ankeny Hy-Vee Drugstore FREE

8/14/12

5:30 - 6:30 p.m.

Healthy Eating Grocery Store Tour

Johnston Hy-Vee

FREE

adevereaux@hy-vee.com

Yes

8/18/12

10 a.m. - 2 p.m.

HealthMarket Healthy Food Demos

West Lakes Hy-Vee

FREE

knanninga@hy-vee.com

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weight-loss story

Painting a new picture A YOUNG PROFESSIONAL CHANGES HERSELF AND HER LIFE A LITTLE BIT AT A TIME By Jennifer Miller jenmille@dmreg.com

he “ah-ha” moment (or more like the “ugh” moment) for Jen Hiatt, 26, was when she saw photos of herself at the 2010 Dam to Dam. She wasn’t a participant — wouldn’t dream of running — but was there to cheer on a friend. “I was barely fitting into my T-shirt,” she says disgustedly. “Let’s be honest, I wanted to lose weight for vanity; I wanted to look better in my clothes.” Two years later and about 30 pounds lighter, Hiatt, a chemical engineer by day, has not only taken up running for exercise, but completed Dam to Dam this year, running sub-10-minute miles. “I didn’t walk once and I was beyond happy with my times. This time last year I couldn’t run even 1 mile straight,” Hiatt says. “All my friends ran this race (Dam to Dam), but I thought there was no way I could do it. Even that first

week of training, I didn’t think I could do it. I thought I’d die.” At a time where the diet industry is worth nearly $50 billion and about 60 percent of Americans are considered overweight or obese, dramatic stories of weight loss accompanied by jaw-dropping photos abound. Google “before and after weight loss photos” and you’ll get about 50 million hits in .77 seconds. By comparison, Hiatt’s 30-pound triumph might seem unimpressive, but at some point, everyone in those photos was “only” 30 pounds overweight. Hiatt says for her, “It wasn’t so much where I was, but where I was going.” She had seen the weight creeping up little by little in her postcollege years. “It could have gotten so much worse, and it’s easier to create healthy habits when you’re younger. Plus at that point, fewer health problems have had time to develop.” Though Hiatt had lost

about 15 pounds before January of 2011, that is the date she marks as the beginning of her real commitment to change. “After I saw those pictures, I started to exercise a little and eating what I thought was ‘better’ — like fruit cups packed in water instead of light syrup. Now, I could just hit myself upside the head about how I ate even then. “I just needed a restart,” she says. To get that push, she followed Tracy Anderson’s 30-Day Method, which includes a meal and exercise plan. Hiatt said she learned a lot in that month. “I learned about vegetables I had never had — like endive and hearts of palm. I never shopped in the produce aisle before; even the fruit I did eat was prepackaged.” Her growing-up years didn’t prepare her at all for a healthful diet. “It was horrible — like Hamburger Helper. And mom’s answer to everything was cream

JEN’S FAVORITE RESOURCES

Jen Hiatt of Johnston has been on a weight-loss journey, which she undertook by following a mostly plant-based diet and running. She enjoys running on the trails near her home. JUSTIN HAYWORTH/Q 16 | JULY 2012

» “Forks Over Knives” is a documentary presenting how plant-based diets reduce symptoms of disease such as diabetes. There is also a companion book with lots of recipes. www.forksoverknives.com » “Fat, Sick & Nearly Dead” is another documentary filmed largely in Iowa. It follows two Iowans’ experiences with juice fasts and how changing their diets relieved medical issues. www.fatsickandnearlydead.com » “The Kind Diet” and its companion website offers lots of plant-based recipes for everyone from flirts (those just trying plant-based meals) to superheroes (those who have adopted a fully plant-based diet and limited processed foods). www.thekindlife.com » HealthCastle.com is a nutrition website run by registered dietitians. There are cooking how-to guides as well as product reviews and research articles. www.healthcastle.com » VeganHealth.org offers information, research and meal plans to help you stay healthy on a plant-based diet and is maintained by a registered dietician. www.veganhealth.org

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cheese. ‘You don’t like that egg? Put some cream cheese on it,” Hiatt, laughing, remembers her mother saying. “I don’t even remember the last time I had cream cheese!” From not even knowing what edamame was, Hiatt has now begun to eat it regularly and has gone vegetarian bordering on vegan (though she still detests endive, especially with mustard vinaigrette). “I don’t like to call it vegan, because some people get intense about that, but I don’t really eat dairy or eggs. I call it a plant-based diet. I gave myself permission to have meat sometimes if I want it, but I haven’t had it in months,” Hiatt says, shrugging. Hiatt says her new diet, combined with five days a week of exercise (four running, one of cross-training

cardio and Pilates-style strength training each day) has changed the way she feels. “I feel way better, and I have way more energy than I did even when I was younger. Even at my job, they’ve noticed. At my annual review, they said how much I’d grown in the last year.” The new lifestyle did have some casualties. The first (temporary) one was her social life. “You sort of withdraw from society for a while until you get your life sorted out. I mean, if you’re not eating and not drinking, that has some big social implications.” Hiatt feels pretty sorted out these days, and admits to an occasional piece of pizza and some drinks with friends now and then. Another casualty was her marriage. “Obviously there were other issues (besides how I was eating),” Hiatt

admits, “but it was the last straw that as I was going on this journey, (my ex-husband) wasn’t supportive. And the longer my journey went on, the shorter ours got.” Despite the heartache of a divorce, Hiatt says she has emerged stronger and more in control. “I feel more capable and doing Dam to Dam was sort of symbolic of that. I realize now that the relationship just wasn’t working,” she says. Hiatt recognizes that her path is not for everyone, but for her, it has worked. “It’s a lifelong journey, and everyone needs to find their own … path. It’s more about keeping the weight off than losing it. Adjusting takes time. It’s been a year and a half and I’m just now at peace with what I’m doing and how I’m eating. You can’t reach a goal and then stop. “There is no stop.”

JEN HIATT’S TIPS

Jen Hiatt went to the 2010 Dam to Dam race to cheer on a friend. After seeing this picture, Hiatt began eating better and running regularly. SPECIAL TO Q

Introducing . . .

• • •

» Pick a month and commit to just that. It takes about a month to create a habit. » If you fail the first time around, try again. Incorporate some of the changes that you were able to make and start over. » Work toward a meatless diet. Start small with something like a meatless Monday — you might not miss it as much as you think you will, and once you’ve done it, you don’t have to be afraid of it. » Don’t let one bad meal derail your whole day. “Every meal is a new chance to make choices,” Hiatt says. » If you’re working toward a plant-based diet, do your research or consult with a professional. There are some nutrients you’ll need to get from supplements, such as B12. » Pick a metric to track yourself. Some people prefer measurements, others pictures. Weight isn't always a good metric. » Buy in bulk. Places like Sam's Club and Costco have bulk produce and it's often organic. » Get creative with cooking so you don’t get bored. Try making one ingredient — spinach for example — several different ways. » Try to get your workout done in the morning. It's easy to run out of time if you leave it to the end of the day.

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July 2012 | 17

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fitness: steal this workout

Trainer gives a fighting edge MIXED MARTIAL ARTS FIGHTER JOE BRAMMER OWNS AND OPERATES ELITE EDGE GYM IN WAUKEE By Sarah Dose

Burpees

sdose@dmreg.com

Brammer says: Burpees burn more calories than almost any other exercise. Anyone can do them without any equipment. You will burn about 1 calorie per burpee. Do three sets of 10 to start and keep adding as many as you can.

oe Brammer knows a thing or two about hard work in the gym. As a mixed martial arts fighter, he was the only fighter to hold both the MCC 155-pound title and the Glory 155-pound title at the same time. He takes that dedication to his Elite Edge Gym in Waukee. Brammer, who got involved in MMA in 2000, started doing personal training after high school. “I decided I had a passion for helping people and improving the quality of others’ lives,” he said. “Plus I always liked the idea of working for myself.” Elite Edge opened in June 2011. One of Elite Edge’s programs is Lean Body Boot Camp, a five-day-a-week program (kickboxing and weight training) working with a trainer in a group setting. “It’s designed for anyone who wants to get in shape and get a lean and toned physique,” Brammer, 28, said. “Anyone can do the workouts. They are intense but the trainers work with everyone no matter their level of fitness.” Here, Brammer gives just a taste of what boot camp must be like at Elite Edge Gym. You can incorporate these exercises in your strength-training or cardio routines a couple of times a week for results.

1. Start in a basic top pushup position.

2. Go down, into a full pushup.

Joe Brammer works out in his gym, Elite Edge MMA & Fitness, in Waukee. JUSTIN HAYWORTH/Q PHOTOS

3. As you come up, hop to your feet.

4. Jump straight up in the air andthen go back down to a pushup position. That’s one rep.

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KettleBell Mountain Climber

1. With two hands on the kettlebell, start in a pushup stance, legs extended behind you.

Brammer says: These burn a lot of calories and can be done with a kettlebell (or just on the ground if you donâ&#x20AC;&#x2122;t have one). Do three sets of 20.

Straight-Leg Fire Hydrants Brammer says: These work the hard-to-reach areas around the hips that most women want to tone and tighten. Do sets of 20 on each leg.

DM-9000343418

1. Start on your hands and knees.

2. Bring your right leg up, quickly, leaving your left leg back.

2. Extend your right leg straight out to the side.

3. Switch, and bring your left leg up and drop your right leg back. This is one rep. Do these quickly, simulating a running motion.

3. Lift your leg up, as high as you can while still in control, using your upper leg muscles. Return to beginning stance. Thatâ&#x20AC;&#x2122;s one rep.

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beauty

SKIN CARE: KEY INGREDIENTS WHAT YOU PUT IN YOUR BODY IS OFTEN MORE IMPORTANT THAN WHAT YOU PUT ON IT By Judi Russell Special to Q

n their quest for smooth, healthy skin, women will spend hundreds of dollars on face creams containing such exotic ingredients as caviar or gold particles. But sometimes what you put in your body in the way of food and drink makes more of a difference than what you put on your skin. Luckily, the foods that promote skin health happen to be those most people like to eat, and often buy at the grocery store, says Jenny Norgaard, a registered dietitian with Hy-Vee in Ankeny. Start by drinking plenty of water to keep your skin hydrated, Norgaard said. Remember, alcohol and caffeine are dehydrating, so try to make water your go-to beverage, especially in hot weather. Other foods that give your skin a boost include:

Avocados: This delicious fruit is a good source of essential oils and B complex vitamins, Norgaard says, all of which benefit the skin. Some people shy away from avocados because they contain fat, but in reality they provide unsaturated fats, the kinds of fats that are good for you.

Mangoes: You can get 80 percent of your required amount of vitamin A from a mango, and vitamin A helps to repair skin cells. Mangos are especially good for those fighting dry, flaky complexions.

Almonds: These nuts are loaded with vitamin E, which is also good for adding moisture to your skin. The antioxidants in almonds can protect against skin damage, Norgaard says.

Baked potato: Get your spuds baked instead of fried, and skip the grease. Leave the skin on, because the skin of a baked potato can supply 75 percent of your copper needs. Copper works with vitamin C and zinc to promote elasticity in the skin. Remember, itâ&#x20AC;&#x2122;s the potato and skin that are good for you, not the butter, cheese and sour cream you top it with.

Mushrooms: Easy to toss into so many salads, mushrooms provide riboflavin, one of the B vitamins, which helps fight skin blemishes and rosacea, a condition that causes skin redness.

Cottage cheese: Always popular with dieters, cottage cheese contains selenium, a mineral that teams with vitamin E to help your complexion. Cherries: In season now, cherries contain plenty of vitamin C, which fights skin damage.

THINKSTOCK PHOTOS

HOMEMADE SKIN CARE Your kitchen also can be the source of easy-to-prepare skin treatments using foods that are often on your shopping list. Here are two of Norgaardâ&#x20AC;&#x2122;s suggestions: Moisturizing mask: Mash one whole avocado. Add one teaspoon of flaxseed oil and one teaspoon of honey. Mix and smooth on the face. After 15-20 minutes, rinse your face well in cool water. Rejuvenation mask: Chop one large peach or nectarine, then mash and combine with one tablespoon of honey. Stir in two tablespoons of yogurt and pat mixture on the face and neck. Relax for about 10 minutes, then rinse, dry and moisturize.

20 | JULY 2012

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health

7 tips for a good night’s sleep

SLEEP DISORDERS CAN TRIGGER PROBLEMS, FROM CRANKINESS TO CARDIOVASCULAR DETERIORATION By Michael Morain mmorain@dmreg.com

Drowsiness can be disastrous. It was a factor in the crash of the Challenger space shuttle and the Exxon Valdez oil spill in Alaska. It played a role in the nuclear blowouts at Chernobyl and Three Mile Island and the toxic chemical leak in Bhopal. But it’s a problem even for those of us without our fingers on NASA buttons or nuclear reactors. Sleep disorders affect millions of Americans every day — and night — triggering a range of other health problems, from crankiness to cardiovascular deterioration. Sleep deprivation can dull reflexes, erode short-term memory and prevent certain hormones from

trickling into the system the way they should. It can even bring on depression. “It’s kind of a circular problem. Depression can cause sleepiness, or the inability to sleep, and the inability to Gregg sleep can cause depression,” said Judy Gregg at the Iowa Sleep Disorders Center. Since the center opened in 1991, Gregg has seen the subject of sleep health emerge as a major medical specialty. Doctors who once brushed aside complaints about snoring or insomnia now scrutinize patients’ sleeping habits to better understand their overall health. Patients at either of the center’s two locations, in Ankeny and West Des Moines, spend the night in a hotel-like room while staffers

remotely monitor everything from breathing rates to brain waves. Sleep requirements vary from one person to the next, but most adults need about eight hours each night. That’s not always possible, but here are seven simple tips from Gregg and the Mayo Clinic that could help: 1. Stick to a schedule. By going to bed and waking up at the same time every day, even on the weekends, you can reinforce your body’s natural cycle. But if it’s bedtime and you’re not sleepy, don’t force it. “If people think too hard about it, it’s elusive,” Gregg said. Get up for a while and do something else or distract your mind with a task, “like the old counting-sheep thing.” 2. Create a ritual. Do the same thing each night to help your mind and body relax. Listen to soothing music, read a book or take a warm shower or bath. (But not too warm: Most people sleep best when their temperature is slightly lowered.) Be wary of

watching TV or surfing the Internet, as glowing screens can actually tinker with your body’s perception of day-and-night rhythms. “A lot of people say they have to fall asleep with the TV on, but if it doesn’t go off in the first half hour, the volume goes up during the ads,” Gregg said. “It’s been studied in the lab: Brain waves change when the TV is on.” 3. Get comfy. Create a room that’s ideal for sleeping, which, for many people, means cool, dark and quiet. Use window shades, earplugs, an eye mask or whatever else you need to eliminate distractions. 4. Exercise daily and early. Physical activity can promote quicker and deeper sleep, but the timing is important. If you exercise too close to bedtime, you might be too energized to drift into dreamland. 5. Go easy on the food

and drinks. Don’t go to bed hungry or stuffed, and be aware that too many drinks before bedtime can prompt middle-of-the-night trips to the bathroom. Alcohol, especially, can disrupt sleep after its initial drowsy effects wear off. For obvious reasons, avoid caffeine and nicotine before going to bed. 6. Limit daytime naps. Too many naps can interfere with nighttime sleep, so if you choose to nap during the day, limit yourself to 10 to 30 minutes in the mid-afternoon. This is especially important for retirees, who

often find themselves with more free time. “They sleep too much or stay in bed too much, and the quality of their sleep is poor,” Gregg said. “If you just lie in bed and ruminate, it’s not good.” 7. Manage stress. If you find yourself in bed worrying about work or relationships or how to pay the bills, jot down your thoughts on a piece of paper and set it aside for the next day. It can wait. And, of course, if sleep problems persist, consult a doctor. Identifying and treating the underlying causes can help you get the sleep you’ve never dreamed of.

July 2012 | 21

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health & wellness

Vein issues may be an easy fix YOU DON’T HAVE TO JUST LIVE WITH THE SOMETIMES PAINFUL VARICOSE OR SPIDER AFFLICTIONS By Lisa Lavia Ryan Special to Q

eslie Lindeman had been experiencing discomfort from her varicose veins for years. After four pregnancies and working primarily on her feet in the food and beverage industry, she began suffering from circulation issues by her late 30s. So shortly after her 40th birthday, she decided enough was enough; in a total of four surgeries one week apart from one another, she had the offending veins surgically removed. And she couldn’t be happier. “My circulation is great, and I can actually work

without pain, and exercise — I’ve lost 29 pounds since the surgeries,” Lindeman, of Johnston, said. “For the first time since my kids were born, I can wear shorts.” Lindeman is not alone in realizing that vein issues weren’t problems she simply had to live with. According Robert Zeff, founder, medical director and surgeon at the Vein Center at Iowa Heart in West Des Moines, thousands of central Iowa residents choose every year to have their vein issues solved with minimally invasive surgical procedures. About 40 percent of patients are men, he said, and that percentage is growing. “Vein issues are divided

The illustration above shows the difference between normal veins and varicose veins. Valves in veins keep blood flowing in one direction, preventing blood from flowing backward as it returns to the heart. Venous insufficiency can cause damage to these valves, and blood is then allowed to leak back into the leg veins, causing increased pressure and pooling in the veins. This distends the veins and causes them to become varicose. 22 | JULY 2012

primarily into the categories of varicose veins and spider veins,” Zeff said. “We also see deep-vein thromboses, or blood clots in the leg. But more than 50 percent of all people over 50 have varicose veins, so they make up a large percentage of the cases we see.” Zeff said 6 to 7 percent of the surgeries he performs are purely cosmetic, but in the vast majority of cases, vein issues are medical in nature. “In many instances, patients have such symptoms as big, ropy varicose veins with aching, pain and throbbing,” he said. “Sometimes they have restless legs, leg cramps, itching or burning. In many cases, they’ve waited quite awhile — years, in many cases — to come in, and some are so uncomfortable they can’t stand for minutes at a time.” Zeff said every patient and situation is unique, but as a rule of thumb, after evaluating a new patient, he’ll usually first recommend conservative treatments to try to treat the vein issues. “The easiest treatments can work, and in a surprising number of cases, they do,” he said. “Obesity can cause varicose veins, and weight loss is very effective in easing the strain on the legs. So we’ll see if some common-sense things can work before we move on.” Other non-invasive recommendations include asking the patient to exercise, elevate the legs or wear compression stockings; Zeff

Dr. Robert Zeff is founder, medical director and a surgeon at the Vein Center at Iowa Heart. BILL NEIBERGALL/Q

said he usually prescribes those treatments in combination with one another. But if those don’t work, surgical procedures often are the next stop, he said. “Before any procedure, we’ll first do a study with a Doppler to see where the veins are not functioning,” he said. “It gives us a ‘map’ for what we need to do, as well as for the best possible means of doing it. Then we do a lot of talking and make a decision.” Zeff said surgical procedures effective for most vein problems include the following options: » Sclerotherapy. Used primarily in the treatment of spider veins and small varicose veins, sclerotherapy involves injecting a

“sclerosing” agent into the vein using a very fine needle. The chemical solution irritates the vein tissue, causing the lining of the vein to swell, harden and eventually seal off. Sclerotherapy can reduce or eliminate both the appearance and any discomfort caused by spider veins. » Ambulatory phlebectomy. An office procedure performed to remove large surface varicose veins through tiny skin punctures, ambulatory phlebectomy leaves minimal scarring and is performed under local anesthesia. Patients experience very little discomfort and no stitches are required. » Endovenous laser therapy (EVLT). EVLT is a

short, minimally invasive alternative to more invasive vein stripping procedures. This procedure is performed under local anesthesia and involves a thin laser fiber that is inserted into the vein. Laser energy is then applied to the vein in short pulses, and the energy causes the vein to shrink, collapse and seal shut. Certain side effects can accompany each option, but by and large, each procedure involves nothing more than some mild discomfort during or after the procedure, Zeff said. He added that in most medically related veinsurgery cases, the procedures are covered, at least to some degree, by patients’ medical insurance. “These procedures have come a long way and are improving all the time,” Zeff

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said. “In years past, people facing surgery for varicose veins feared having to deal with a lot of pain. Now, people are in and out of the office within hours, or even shorter time periods. They can resume their normal activities rather quickly.” Zeff said while all the treatments the Vein Center at Iowa Heart performs are effective, the bets method of combating vein issues is “not suffering from them at all.” He said certain lifestyle choices can help minimize the chances that a person will suffer from varicose veins, spider veins or thromboses. “Maintain a healthy weight and get in the habit of elevating your legs when you’re at rest; not just propping them on a stool, but elevating them above your heart,” he said. “If I’m at my desk, my legs are on my desk. “And get some compression stockings to wear on long trips, and when you’re on a trip, stop often and walk around; just basically stay as active as you can. Sometimes the things that seem the least significant actually can help the most.”

Todd’s Naturalizer

TERMS TO KNOW How are the most common vein issues defined, and what factors can cause or contribute to their development? » Varicose veins: Bulging, dilated blood vessels that are close to the surface or raised above the skin — can be caused by a number of variables. Veins carry deoxygenated blood back to the heart, and the leg muscles provide a mechanism to pump blood back to the heart from the lower body. Veins contain valves that keep the blood flowing in one direction; they prevent the blood from flowing backward as it returns to the heart, but venous insufficiency can cause damage to these valves. The blood is then allowed to leak back into the leg veins, causing increased pressure and pooling in the veins. This distends the veins and causes them to become varicose. Spider veins: Tiny blue, red or purple vessels that appear on the surface of the skin are usually caused by heredity. Other causes include pregnancy, birth control or hormone therapy, obesity, trauma and occupations that require prolonged standing. A deep-vein thrombosis (DVT): Occurs when a blood clot enters the large veins of the legs or pelvic area. A DVT can be caused by slow or sluggish blood flow through a deep vein; a tendency for a person’s blood to clot quickly; or irritation or inflammation of the inner lining of the vein. Situations that may make a person more prone to developing a DVT include: prolonged bed rest, such as during or after a surgical procedure or illness; being confined and unable to walk, such as during prolonged car or air travel; heredity; cancer treatment; or certain medical conditions, such as severe obesity, congestive heart failure, chronic respiratory failure, a history of smoking, varicose veins, pregnancy, and estrogen treatment. Source: The Vein Center at Iowa Heart

A before shot of a patient who has varicose veins. PHOTOS SPECIAL TO Q

The same patient’s legs, after varicose vein treatment.

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Central Iowa Health Calendar RUNS, RIDES AND MORE TO DO. THIS MONTH’S LIST OF HEALTHY ACTIVITIES

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When and where: Saturday. Begin at the Fontanelle Bar & Grill, 412 Main St., Fontanelle. End at the New Frontier Bar in Greenfield.

Info: 262-4100. www.sleepyhollowraceplace.com. Participants must register online in advance. $45 per person.

A ride to raise money in the fight against Huntington’s Disease. Gather at approximately 2 p.m. Run begins at 4 p.m., bike ride at 5 p.m. Ends at the New Frontier Bar in Greenfield with Dare Show, beer garden, and live music from 8 p.m. to 2 a.m.

NSUJL Charity Golf Outing

Info: 641-745-3901. Register online at www.bar2barbara.com. $30.

Michelob Light Adult Tennis Tournament When and where: Today through Sunday at Aspen Athletic Club, 10930 Hickman Road, Clive. Many categories and skill levels make the Michelob Open a favorite for many tennis players in the state. Info: 278-2582. Cost is dependent on the number of events entered.

Summer Iowa Games When and where: Today through Sunday and July 20-22 in Ames. Olympic-style sports festival features amateur athletes from throughout the state of Iowa, participating in more than 50 different athletic events. Info: 888-777-8881. www.iowagames.org.

Kosama Warrior Run When and where: 9 a.m. Saturday at Sleepy Hollow Sports Park, 4051 Dean Ave. An extreme 5K race with more than 30 obstacles. The race’s obstacles will be geared toward, but not exclusive to, the theme of water. The more people who sign up the more free beer and prize money will

When and where: 1:50 p.m. Saturday at Terrace Hills Golf Course, 8700 N.E. 46th Ave., Altoona. Price includes golf, cart, hole prizes and dinner at the Fireside Grille. A silent auction will follow golf. A vacation to Myrtle Beach will be given away as the grand prize. Info: 402-5210. www.nsujl.org. Call for reservations. $50.

Moonlight Classic When and where: Registration begins at 9 p.m. Saturday at Principal Park, 1 Line Drive. The ride starts at 10 p.m. Des Moines’ first night bike ride through downtown streets and west-side neighborhoods. Ten-mile ride for casual and serious riders. Contests, live music, after-event party at Mullets. Info: 287-9605. Register online at www.moonlightclassicdsm.com. $25 through today, $35 on site.

Popsicle 5K to benefit Amanda the Panda When and where: 8 a.m. July 21 at Raccoon River Park, 2500 Grand Ave. West Des Moines. Timed event for seasoned runners, walkers or families. Scenic 5K course makes one loop around lake and along the river, passing underneath shade trees. Two-thirds of the course is packed gravel with remaining on asphalt. Team challenges and fundraising awards. Info: 877-533-4847.

Megan Rustad and Becky Morrow work a brain tease puzzle during last year’s Urban Assault Ride. REGISTER FILE PHOTO www.active.com/running/west-des-moines -ia/4th-annual-popsicle-5k-to-benefitamanda- the-panda-2012. Register online. $25 per runner, kids 6 and under free.

Farm to Table Dinner When and where: 6 and 7:45 p.m. July 21 at Wallace House Museum, 756 16th St. A farm-to-table dinner that features fresh garden ingredients grown at the Henry A. Wallace Country Life Center, and locally raised meat from Iowa family farms. Guests are welcome to bring their own wine to enjoy with dinner. Live music will accompany the meal throughout the evening. Info: 243-7063. www.wallace.org. Due to limited seating, advance payment is required. Reservations may be made until a week prior by phone or email. $50 per person.

Rediscovering the Joy in Eating When and where: 5:30 p.m. July 24 at Kelley Conference Room, Education and Research Center, Iowa Methodist Medical Center, 1415 Woodland Ave. Area chefs will create dishes that use fresh, local ingredients, are appropriate for cancer survivors with swallowing, tasting or eating challenges, and that taste delicious. Info: 241-3399. JohnStoddardCancer.org/OHN. Registration is required. A freewill donation will be encouraged the night of the event to support the Stoddard Compassion Fund.

Golf Outing benefiting The Homestead When and where: 7:45 a.m. July 28 at Terrace Hills Golf Course, 8700 N.E. 46th Ave., Altoona. CONTINUED ON NEXT PAGE

July 2012 | 25

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Admission includes golf, cart, lunch, T-shirt, raffle ticket. Prizes awarded. Info: 408-5453. www.adiochiropractic clinic.com. Reservations required. $75 per person or $300 per team.

at our DMACC West pond on the opposite end of the campus. All proceeds go towards scholarships for DMACC students. Info: 633-2407. www.wildwest3on3.com. Registration for players and volunteers online. Spectators free. Players pay online.

Ethan Hungerford Memorial Golf Tournament

Family Bike Ride/Walk Breakfast

When and where: Registration begins at 8 a.m. July 28 at Lincoln Valley Golf Course, 1538 235th St., State Center.

When and where: 7-10 a.m. Aug. 4 at Summerset Trail, Highway 5 and 165th Place, Carlisle.

Four-person scramble. Shotgun start 9 a.m. Entry fee includes golf, cart, lunch and gift bag. Awards flighted, pin prizes, raffle.

Ride the Summerset Bike Trail and enjoy a leisurely breakfast. Riders may start at any time, and may also feel free to ride any portion of the trail and back. Breakfast will be served at the start location from 7 to 10 a.m. with a freewill donation. Walkers and runners are also invited.

Info: 641-844-2853. $50 per person, $200 per team.

Wild Wild West Basketball Tournament

Info: 402-1008. Freewill donation for the breakfast. Past year’s T-shirts will also be available for sale.

When and where: 8 a.m. July 28 at DMACC West Campus, 5959 Grand Ave., West Des Moines. For ages 8 and up. Volunteers needed. A small fishing derby will also be taking place

CONTINUED ON NEXT PAGE

Run the Sweet Corn 5K in Adel on Aug. 11, and stay for all-you-can-eat sweet corn. REGISTER FILE PHOTO

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Ethan’s Tractor Run

Sweet Corn 5K Run

When and where: 7:30 a.m. Aug. 4 at Mid-Iowa Antique Power Association, 2373 Jessup Ave., Marshalltown.

When and where: 8 a.m. Aug. 11 in Adel.

5K run/walk; certified 5K course. Kids ¼-mile fun run prior to 5K. Registration includes admission to Mid-Iowa Antique Power Show, a fruit and muffin breakfast, and chance to win door prizes. Info: 720-9335 or 641-750-2626. Print a registration form at www.fitneessports .com, or register online at www.active.com or www.runningroom.com. Adults $15, students $10, family pack of four $40.

Annual Iowa eHealth Summit When and where: Noon Aug. 8; 8 a.m. Aug. 9 at The Meadows Events & Conference Center, 1 Prairie Meadows Drive, Altoona. The Iowa e-Health Summit is designed to engage, motivate and educate providers and key stakeholders across Iowa regarding meaningful use and the clinical value of using health information technology . Info: 440-8548. $125 for both days.

A fun run located on the brick streets for which the town is well-known. Come run in the morning and stay for the festival, featuring free sweet corn and a parade. Info: Register online at www.adelsweetcorn5k.com. $25 before Aug. 1; $30 before Aug. 9.

Urban Assault Ride When and where: 9 a.m. Aug. 12 at Mullets, 1300 S.E. First St. You and a teammate will set out on a citywide quest for “checkpoints” on your twowheeled steeds. At each checkpoint, you'll drop your bikes and complete a funky/ adventurous obstacle course, then remount your bikes and hit the streets for more. The goal is to complete all the checkpoints in the shortest amount of time. You choose your own route and checkpoint order.

Start Your Day with Beautiful a Smile When you visit Advanced Family Dentistry, your comfort, health and smile are the ﬁrst priorities! Our team of dedicated, experienced dental professionals will provide personalized, complete dental care for you and your entire family. The best of today’s dental care options are available to you at Advanced Family Dentistry. We use state-of-the-art technology in an ofﬁce setting custom designed to offer a warm, welcoming environment. At Advanced Family Dentistry, we know that going to the dentist is not your favorite thing to do and we promise to do our best to make your dental experience with us as comfortable and relaxed as possible. Advanced Family Dentistry’s high quality, cosmetic, restorative, and preventive dentistry is for adults and children of all ages!

ADVANCED FAMILY DENTISTRY Greg Brandt, Scott Yegge & Amanda Stewart, DDS 907 North Ankeny Blvd. Ankeny, IA 50023 Phone: 515-964-1490

Info: 284-1970. Register at www.urban assaultride.com/desmoines. $30-60 person. (Sign up early for the best prices.)

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