Q Magazine | August 2012 by Des Moines Register

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WHAT'S IN NUTRITION

12 Exercise Review:

4 Dietitian’s Advice: Three ways to use rotisserie chicken

6 Make the most of

your tomato harvest

EDITOR Sarah Dose; 284-8722

HEALTH & WELLNESS

DESIGNER Amanda Holladay

14 With a wall full of

8 Iowa Girl Eats: Get

beverage options, how can you decide which sports drink is right for you?

out of the heat with these three no-cook recipes

16 A nutritional

WEIGHT-LOSS STORY

supplement in the form of ice cream

9 Justin Kelso lost 60

BEAUTY

pounds by utilizing Climb Iowa’s climbing walls

17 The benefits of

FITNESS

CALENDAR

permanent makeup

10 Steal This Workout: Read about Justin Kelso’s 60-pound weight loss on Page 9. RODNEY WHITE/Q

CrossFit 515 aims to get you ripped

A boot-camp instructor gives four exercises for total-body toning

18 Healthy events this month

STAFF WRITER Michael Morain COPY EDITORS Charles Flesher Joe Hawkins Kimberly Isburg Darla Adair-Petroski PHOTOGRAPHERS Andrea Melendez Rodney White Bill Neibergall David Purdy Christopher Gannon Bryon Houlgrave

ADVERTISING SALES Kimm Miller 284-8404

DES MOINES REGISTER MAGAZINE DIVISION VICE PRESIDENT CONTENT Rick Green PRESIDENT & PUBLISHER Laura Hollingsworth © 2012 Des Moines Register and Tribune Co. Quality of Life through Health is published monthly by The Des Moines Register and Tribune Company, 715 Locust St., Des Moines, IA 50309.

On the cover: Noelle Papial struggles with the variety of energy drinks available to her. CHRISTOPHER GANNON/Q

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nutrition: dietitian’s advice

Rotisserie chicken’s many faces THE GROCERY STORE STAPLE SERVES AS A BASE FOR THREE QUICK, HEALTHY DINNER RECIPES CHICKEN AND ARTICHOKE PIZZA

As a dietitian by trade and an experimental cook by nature, I’m always looking for easy ways to make my life healthier. Welcome rotisserie chicken to the table. As a solo diner, it makes various meals throughout the week. Yet, it can serve the masses at a group gathering. Here are three of my favorite (and healthy) ways to use fully cooked rotisserie chicken. (You can find more ideas at www.fareway.com.)

INGREDIENTS Premade pizza crust 1 14-ounce can artichoke hearts ⁄3 cup light mayonnaise

¼ teaspoon hot sauce ½ cup shredded Parmesan cheese, split 1 ½ cups rotisserie chicken ⁄3 cup chopped red bell pepper

2 tablespoons pine nuts

DIRECTIONS 1. Drain and chop artichoke hearts and mix with mayonnaise, hot sauce and ¼ cup shredded Parmesan cheese. 2. Spread mixture onto a pizza crust.

Whitney Packebush is Fareway’s corporate dietitian. Contact her at centsable health@farewaystores.com. Find more information at www.fareway.com.

CHICKEN TORTILLA SOUP

Chicken and artichoke pizza. PHOTOS SPECIAL TO Q

INGREDIENTS

BLACK BEAN AND CHICKEN QUESADILLAS

1 rotisserie chicken (meat pulled off and diced)

INGREDIENTS

1 can diced tomatoes with green chiles

Shredded rotisserie chicken

1 can diced tomatoes ½ can prepared enchilada sauce Frozen corn (amount to taste) 1 15-ounce can beans (any kind, drained and rinsed) 2 14.5-ounce cans chicken broth 1 ½ teaspoons cumin 1 teaspoon chili powder

DIRECTIONS 1. Combine all ingredients in a pot on the stovetop and heat. 2. Top a bowl with cilantro and shredded cheddar cheese, to taste, then enjoy.

4 | AUGUST 2012

Cumin Flour tortillas Black beans, drained and rinsed Shredded cheddar cheese (2 percent) Diced tomatoes, salsa, reduced fat sour cream (optional garnish)

DIRECTIONS 1. For each serving, combine chicken with a little cumin. Spoon on one half of a flour tortilla; top with black beans and sprinkle with cheese. 2. Fold tortilla in half and cook in a nonstick skillet (coated with cooking spray) for 5 minutes, turning once. Cut into wedges and top with tomatoes, salsa and sour cream.

Black bean and chicken quesadillas.

3. Top with chicken, bell pepper, ¼ cup Parmesan cheese and pine nuts. 4. Bake at 400 degrees for approximately 10-12 minutes or until heated through.

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nutrition: eat healthy

Homegrown tomatoes, 3 ways MAKE THE MOST OF THE RIPE BEAUTIES CURRENTLY IN ABUNDANCE IN LOCAL GARDENS AND MARKETS By Wini Moranville Special to Q

he saying goes, there are two things that money can’t buy: love and homegrown tomatoes. Fortunately, in the latter case, there is an exception: In August and September, local gardens, produce aisles and farmers markets brim with ripe

beauties in abundance. Tomatoes are a good source of vitamins A and C (just a half cup chopped tomatoes contains 15 percent and 20 percent, respectively, of the USDA daily recommendation). They also contain folate and potassium. Tomatoes are also high in lycopene, a red pigment that

some studies credit with cancer-fighting properties. When choosing tomatoes for their purported lycopene benefits, pick those with the most intense shade of red. Tomatoes also fit into a healthful diet because of what they don’t have: They’re fat and cholesterol free, and they contain only four grams of carbohydrates

per half cup (that’s just 1 percent of the recommended daily intake). When it comes to cooking, you don’t need to fuss much with tomatoes — or add a lot of saturated-fat ingredients — to make them taste great. They’re irresistible when simply sliced, served and sprinkled with a little salt and pepper. For a

FRESH TOMATO AND FINES HERBES SALAD Try this with grilled fish, chicken or lean grilled steak for summer dining at its fresh-and-simple best. This is a flexible recipe: If you don’t have all the herbs for the fines herbes blend, use a combination of what you do have. Makes 4 servings

INGREDIENTS 4 medium-size ripe tomatoes, sliced 1 large shallot, finely chopped (about ¼ cup) 3 tablespoons fresh fines herbes (a combination of parsley, chives, tarragon and chervil) Salt and freshly ground black pepper to taste 1 tablespoon extra-virgin olive oil 1 teaspoon white wine vinegar

DIRECTIONS Arrange the tomatoes on a serving platter. Scatter the shallots and fines herbes over the tomatoes and season with salt and pepper. Sprinkle everything with olive oil and white wine vinegar. Serve.

6 | AUGUST 2012

Fresh tomato and fines herbes salad. ANDREA MELENDEZ/Q PHOTOS

step up from there, add a light drizzle of the best olive oil you can find and a sprinkling of whatever finely chopped herbs you’ve plucked from the garden or the market — see fresh tomato and fines herbes salad for a riff on that combo. Also enjoy these two other simple, healthful ways to dine on tomatoes.

Wini Moranville is a food and wine writer and the author of “The Bonne Femme Cookbook: Simple, Splendid Food That French Women Cook Every Day.”

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ROASTED TOMATO AND GARLIC SOUP This is a great recipe for those September days when you still have plenty of tomatoes, but there’s a chill in the air. Also, if you find yourself with more tomatoes than you can possibly eat, make this soup and freeze it in two-bowl portions. Imagine how good it will taste in winter with a grilled cheese sandwich. Makes 4-6 first-course or side-dish servings

SUMMER TOMATO AND OLIVE PASTA WITH FRESH HERBS This recipe can be made in as little time as it takes to cook pasta. You can fiddle with the varieties and amounts of herbs you use according to what’s freshest and best at the market or in your garden — any combination of parsley, chives, basil, oregano, rosemary or thyme will work (though go easier on the latter two, as they’re stronger). Makes 4 servings

DIRECTIONS

1. Preheat the oven to 400°F.

1. Bring a large pot of water to a boil and cook the pasta according to the package directions.

2. Toss the tomatoes and garlic with the olive oil on a large rimmed baking sheet; season with salt and pepper. Roast until the tomatoes are soft and starting to brown, about 20 minutes.

2. Meanwhile, in a large bowl, combine the tomatoes, olives, parsley, chives, rosemary, thyme and olive oil. Stir to combine. Gently stir in the cheese.

3. Transfer the tomatoes and garlic to a large saucepan. Add the chicken broth, 1 tablespoon sugar, and the thyme. Bring to a boil, reduce the heat and simmer, stirring occasionally, for 10 minutes to meld the flavors.

INGREDIENTS 2 pounds ripe red tomatoes, cored, halved and seeded 6 garlic cloves, peeled 2 tablespoons extra-virgin olive oil Salt and freshly ground black pepper to taste 2 cups low-sodium chicken broth 1 to 2 tablespoons sugar 1 teaspoon snipped fresh thyme

4. Allow the soup to cool slightly. Working in batches, puree the soup in a blender until smooth. Return the soup to the saucepan; taste and add another tablespoon of sugar if more sweetness is needed. Reheat the soup gently. To serve, ladle into bowls. Note: Though magical on its own, a finishing touch of a specialty oil or salt can add extra dimensions of flavor. Drizzle with a complementary flavored oil (such as avocado oil or lemon-garlic olive oil), or sprinkle with a flavored salt, such as smoked alderwood sea salt.

Garnish (if desired), see note, at right

INGREDIENTS 8 ounces rotini or fusilli pasta ¾ pound assorted ripe summer tomatoes, chopped ¼ cup pitted, chopped imported black olives 2 tablespoons snipped fresh parsley 2 tablespoons snipped fresh chives 1 teaspoon snipped fresh rosemary 1 teaspoon snipped fresh thyme 2 tablespoons extra-virgin olive oil ⁄3 cup crumbled feta cheese or soft-ripened goat cheese

Salt and freshly ground black pepper to taste

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nutrition: iowa girl eats

3 no-cook summer recipes

WHEN IT’S TOO HOT TO TURN THE OVEN OR STOVE ON, WHIP UP ANY OF THESE FAST, FRESH AND FILLING RECIPES THAT DON’T REQUIRE ANY COOKING TO ENJOY — KRISTIN PORTER

SANTA FE SALSA Packed with fresh and healthy veggies, Santa Fe salsa is a crowd favorite for its fun textures and bold flavors. Take to a party or stash in the fridge for a few cold and crispy bites throughout the day.

INGREDIENTS 2 cups chopped tomatoes 1 ½ cups raw sweet corn kernels (or 1 can, drained)

FRESH CHERRY SALSA

1 small green bell pepper, chopped

Juicy cherries star in fresh cherry salsa that’s perfect for drizzling over grilled chicken or digging into with baked tortilla chips. Sweet and refreshing, this salsa will go fast! Combine 1 ½ pounds pitted chopped cherries with ½ cup minced red onion and 2 tablespoons each fresh lemon juice and chopped basil. Stir in 1 tablespoon balsamic vinegar, 2 teaspoons honey and ¼ teaspoons salt, then chill. Serves 4.

½ cup minced red onion

⁄3 cup chopped cilantro

1 can black beans, drained and rinsed 1 jalapeno pepper, minced 1 clove fresh garlic, minced 1 teaspoon cumin ½ cup and 2 tablespoons Italian dressing

GREEK DIP PLATTER Kristin Porter blogs at www.iowagirleats.com. Read her blog and more healthy living stories at www.DesMoines Register.com/life.

8 | AUGUST 2012

Dip, scoop and dunk your way through a cool and filling Greek dip platter that’s packed with protein, and takes 5 minutes to prepare. Spread 6 ounces plain Greek yogurt on the bottom of a deep plate, then top with 6-8 ounces Sabra roasted red pepper hummus. Sprinkle chopped cucumbers, tomatoes, Kalamata olives and fresh parsley on top, then finish with minced red onion and feta cheese. Serve with pita chips, carrots and cucumber slices for a light lunch or supper for two that truly satisfies.

DIRECTIONS 1. Mix all ingredients in a large bowl then chill in the refrigerator. 2. Serve with multi-grain tortilla chips.

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fitness: weight-loss story

Climbing off the pounds

JUSTIN KELSO FOUND A WORKOUT THAT WAS BOTH FUN AND EFFECTIVE AT CLIMB IOWA By Judi Russell Special to Q

ike many people, Justin Kelso, 34, was an active young person who let the pounds creep up on him as he finished college and began a sedentary job. But when Kelso, who works for Wells Fargo Home Mortgage, topped 305 pounds, he decided enough was enough. It’s then that he began climbing walls — literally. At Climb Iowa in Grimes, Kelso found out that using the gym’s indoor climbing walls gave him a workout that left him not just thinner, but full of energy. Over time he added other fitness routines, such as running and using the elliptical machine. Eventually, he lost 60 pounds, and he’s working on dropping another 25. Kelso’s wife was already a fan of climbing when he realized he had to do something about his weight or face a lifetime of feeling miserable. Nudged by her, he visited Climb Iowa in September 2011 and found the exercise both exhilarating and fun. “It was easier than it looked,” he says. Soon, the whole family was climbing (the Kelsos have a 14-yearold son and two daughters, 11 and 3.) Kelso realized he was starting to lose weight. Just a month later, Kelso and his family were hit by

Justin Kelso weighed 305 pounds before he began climbing. SPECIAL TO Q

some terrible news: his father, who had battled mental illness, took his own life. The tragedy redoubled Kelso’s determination to become healthy and fit. Soon Kelso took even more steps to increase his fitness. He quit smoking, began watching his diet and started using the gym’s elliptical machine. Then he took his game on the road, adding bike riding and running to his repertoire. He credits the exercise with helping him heal emotionally from the shock of his father’s death, and he relishes being in shape to enjoy activities with his family. Climb Iowa is a 10,000square-foot gym offering top rope, boulder and lead climbing as well as other fitness equipment. Kelso says the sport has a real social aspect, as climbers become friends and encour-

CLIMB IOWA Justin Kelso gave Climb Iowa a try and discovered a workout that was both fun and effective. He has lost 60 pounds and hopes to drop 25 more. RODNEY WHITE/Q

FIND IT: 3605 Miehe Drive, Grimes CONTACT: 986-2565, www.climbiowa.com COST: Day passes and monthly memberships available

age one another. “People at the climbing gym are great,” he says, adding that climbing is ideal for families since anyone older than 4 can participate. Kelso advises people interested in losing weight to find an activity they really enjoy, and to vary their routines so they don’t get in a rut. Invest in a good scale to track your weight at home, he says, and be willing to carve exercise time out of your daily schedule. “Today’s lifestyle makes it difficult,” he says. But the payoff is worth it; you get the chance to show your children that making healthy choices is important and fun. Kelso still has some goals to achieve. He’s hoping to run a half-marathon, and he wants to try some outdoor climbing with friends. But when Iowa’s winter weather kicks in, he’ll be back at Climb Iowa, heading for the top. He wants to shed those last pesky pounds, and he’s come too far to stop now. “I want to be around for my grandkids,” he says. August 2012 | 9

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fitness: steal this workout

4 total-body moves for strengthening and toning By Sarah Dose sdose@dmreg.com

inda Ross’ email signature reads “Fitness is a journey, not a destination.” Her advice for somebody looking to get more fit and healthy echoes that quote. “It’s not about the latest fad diet or trying to look like a magazine model,” she says. “Make it about being healthy and not a number on a scale. Be realistic. Also, don’t try to climb the whole mountain in one day — that can be very overwhelming.” That’s sound advice coming from Ross, 47, who has been leading boot campers at Temple Builders Boot Camp since 2005. The camp used to be known as Adventure Boot Camp, but Ross

changed the name to better reflect her faith. During her 20 years in the fitness industry, Ross has taught a variety of classes — step aerobics, cardio kickboxing, core muscle conditioning, spinning, strength and resistance training, circuit training and body sculpting. She’s also a certified boot camp fitness trainer through the National Exercise and Sports Trainers Association. Also keeping Ross busy is her full-time job as a civil rights specialist for the Iowa Civil Rights Commission. But fitness, she says, is her passion. “I love just being able to encourage and motivate people in their fitness journey, whatever their goals may be,” she said.

Plie squat with bicep curl

1. Start with your feet turned out, a little wider than shoulder-width apart. Grasp two dumbbells, and hold them in front of you with straight arms, palms up. DAVID

2. Dip your body into a squat, keeping your weight on your heels. As you lower your body, do a bicep curl. When you stand back up, straighten your arms. That’s one rep.

PURDY/Q PHOTOS

Reverse lunge with dumbbell pass

ABOUT TEMPLE BUILDERS BOOT CAMP Temple Builders Boot Camp meets Tuesdays and Thursdays at 5:30 a.m. at Gray’s Lake for workouts. An eight-week session costs $65. A session just started, but go to www .templebuilders bootcamp.com for information on the next session. 1. Hold dumbbell in left hand. As you lift your right leg to step backward in a lunge, raise your arms to shoulder height. 10 | AUGUST 2012

2. As you step backward, lower your arms straight down.

3. While in the lunge position, pass the dumbbell from your left hand to your right. Return to the beginning. That’s one rep. Do a set of 10-12, then switch to the other side.

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Squat curl press

Walking lunge with torso rotation

1. Start with your feet hip-distance apart. Hold two dumbbells at chin level, with your arms bent. DAVID PURDY/ Q

2. Lift the dumbbells over your head until your arms are straight.

3. Return to start position.

PHOTOS

4. Now lower your body into a squat, dropping to touch your ankles with the dumbbells. Keep your weight over your heels. 5. Return to the beginning position. That’s one rep. This should all be done in a fluid motion.

1. Stand with feet hip-width apart, holding dumbbell with both hands, arms extended in front of you. 2. Step right foot forward about three feet and bend knees 90 degrees into a lunge.

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fitness: exercise review

CrossFit workouts pack a punch THE GRIMES GYM SPECIALIZES IN SHORT, INTENSE WORKOUTS THAT CHANGE EACH DAY fire and EMS personnel.

By Caroline Weeks Special to Q

Jaime Noyce, left, is the co-owner of CrossFit 515 in Grimes. BILL NEIBERGALL/Q PHOTOS 12 | AUGUST 2012

Upon first entering Des Moines’ premiere CrossFit gym, CrossFit 515, I am immediately in awe. Barbells and squat racks neatly line the perimeter as men and women of all different ages stretch and warm up on mats scattered throughout the space. I am faced by an Olympic-sized clock perched dominantly high on the wall, its glowing red numbers set at 00.00. A whiteboard reads, “WOD (workout of the day): 5 rounds 400-meter sprint, and 15 reps overhead barbell squat.” For uninitiated CrossFitters, that meant I was to do a 400-meter sprint outside on a marked trail, then come inside for the squats. Then back out for the run and back in for the squats, and so on for a total of five times. After the trainers give a thorough review of the WOD, they start the clock and in a quick burst of energy we all dart for the door to begin sprinting. Post workout, I am completely drenched in sweat, my cheeks a fiery red, and I look up to the clock to find that only 10 minutes have passed. Jaime Noyce, trainer and co-owner of the gym, walks over to me with a big smile and says, “Who said you can’t get an amazing workout in only 10 minutes?” And that’s the name of the game with CrossFit. Pushing yourself to limits you had no idea you were capable of

Caroline Weeks is a dietetics and nutrition student at Iowa State University. She is the co-founder of www.campus fit.me, a blog dedicated to promoting legitimate fitness and nutrition information to the collegiate crowd.

reaching, and discovering a true sense of inner strength and focus. What’s good: In just one drop-in session at CrossFit 515, I immediately felt a strong sense of community. Perhaps it’s because it’s a family-run business, but the gym’s intimate environment combined with the constant cheers of support by fellow CrossFitters gave me both a strong mental and physical boost as I completed my WOD. Knowledgeable trainers circle the floor every day and guide you through the workout, correcting form as needed. I got a quick refresher on a front squat and also received some good tips for warming up. CrossFit 515 offers new clients a two-week free trial as well as a 20 percent discount for military, law enforcement,

What’s not so good: CrossFit is based on certain lifts and movements such as the clean and jerk, snatch and kip. In order to perform correctly, some training on form and steady practice is required. On certain days (and in my case) the assigned workout involves 200- to 400-meter sprints done outside on a marked trail, followed by a strength-training move. If you are sensitive to Iowa’s not-so-pleasant summer temperatures, you might want to substitute an equally challenging movement such as body-weight jump squats which can be done in the nice and cool air conditioning. The next morning: Definitely had that hurt-sogood post workout soreness all throughout my body. After day one, I found myself hooked and ready to jump right into another workout. I had the opportunity to sit down with gym co-owner, Jaime Noyce, to ask some burning questions about her personal fitness journey and about the controversial, yet ever-popular sport of CrossFit. Q: CrossFit has been called “The Sport of Fitness” and has taken many parts of the fitness community by storm. In a nutshell what is CrossFit and what makes it different from other sports?

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CrossFit combines a broad variety of different functional movements, ranging from body weight movements, such as pushups and pull-ups, and Olympic lifts to running and rowing. The intensity is always high and the workout is different every day, which keeps things fun and exciting, plus your body never gets used to any one lift. CrossFit is completely measurable so you’re able to compete not only with others around you, but more importantly with yourself. CrossFit really turned working out into a sport, and the beauty of CrossFit athletes is that they don’t specialize in any one thing — they try to be good at everything. Q: What type of mental attitude does it take to excel in this sport?

because the time spent in the actual workout is so much less. After a while, I realized a short and intense workout was all I needed. My body sees the benefits from a 10-minute workout, as long as the intensity is there.

Would you say it’s a different state of mind from other forms of training? It definitely takes the ability to push yourself outside of your comfort zone, being willing to try something you’ve never done before. Doing one more rep, or getting a faster time than yesterday’s WOD, it takes a certain drive to want to better yourself. Q: Having resistance training as a part of a woman’s workout routine is essential. What are the benefits of CrossFit specifically for women? This is a huge question we get all the time. When most women think of weight training they think that they’ll get big, bulky muscles and will end up looking like a

Danielle Farrell, 27, of Waukee, lifts weights during a CrossFit workout.

bodybuilder, but in reality, CrossFit girls aren’t big and bulky, they are lean and toned. Q: Like six-pack abs? Yes! They have the body most people aspire to have. Q: In what other ways

do you try to maintain a healthy lifestyle? Any other forms of workout or training? I used to have a background in tennis and I’ve run marathons, but since I started CrossFit, that’s all I do for working out. It was a big switch moving to CrossFit

Q: So what’s your advice for achieving that inner burn of intensity? Well, I always tell people that intensity is always in perspective. My intensity won’t be the same as another person’s. Just try to push yourself a little bit more each workout, whether it’s more reps or more weight. Since CrossFit is measurable you can see concrete improvements. Q: For you, what’s the hardest aspect of

staying fit? That’s a hard question since I view working out and staying fit as fun. If you can make a change in lifestyle for the long term and enjoy what you’re eating and doing, you’ll be good. Your body wants to do the right thing and eat the right things. Q: What advice would you have for a newbie who’s interested in starting CrossFit training? Come and try it! We give each new client a two-week free trial so they get a feel for the lifts and style. From the outside it can look intimidating, but once you get through our doors, you realize that everyone cares about you doing well and nobody judges from afar.

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health & wellness

The Great Wall of Beverages KEEP THESE TIPS IN MIND THE NEXT TIME YOU REACH FOR AN ENERGY OR SPORTS DRINK By Michael Morain mmorain@dmreg.com

t the QuikTrip gas station on the edge of downtown, no fewer than 90 refrigerated shelves are devoted to sports and energy drinks. That’s five full glass doors before the section gives way to plain old juice.

There is Red Bull and Fuel and Full Throttle. There is Donkey Kick and Rooster Booster and Rooster Booster Lite. HyDrive. Xenergy. Zun. Neuro. Rockstar. Monster, Lo-Carb Monster and Monster Rehab. There, Vitaminwater comes in touchy-feely varieties like Glow and Rise. And you can get something called Venom in flavors

named Black Mamba, Mojave Rattler, Killer Taipan and Death Adder. Which begs the question: What are we doing with our lives that prompted marketers to name a line of health drinks after poisonous snakes? In an age when most of us spend our days pecking away at a computer or watching TV, why do we reach for turbo-charged drinks to get through the day? Sports drink sales rose to $7.5 billion in 2008, up 17 percent from four years earlier, and the market shows no signs of slowing down, according to a study the nonprofit program Healthy Eating Research released in June

Noelle Papial ponders a variety of sports drinks. CHRISTOPHER GANNON/Q 14 | AUGUST 2012

(www.healthyeatingresearch .org). The same study reports that bottled drinks — sodas, sports drinks, energy drinks and various fruit-flavored concoctions — are the top source of added sugar in the American diet, accounting for 46 percent of most people’s added sugar intake. The statistics are worse for children and teens, who suck down an average of four to six times more added sugar than they need on any given day. But this is not a rant. This is not a screed about “kids these days,” who think they’re too good for the plain

old water we used to pump from the ground by hand. Out in the yard. In a dust storm. Instead, keep in mind this list of tips the next time you find your thirsty, parched self in front of the Great Wall of Beverages. 1. There is a difference between sports drinks and energy drinks. Sports drinks usually contain carbohydrates, minerals and electrolytes — in other words, all the stuff you lose during exercise. Energy drinks may contain a

much more complicated mix of caffeine, guarana, taurine, ginseng, creatine and various other things that manufacturers want you to believe will give you magic powers. 2. If you’re working out for an hour and sweating buckets, crack open a sports drink. Otherwise, choose water. Gatorade, as you may know, was developed in 1965 by researchers at the University of Florida (home of

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the Gators) who wanted to help the school’s athletes replace the calories, sodium and fluids they lost during exercise. The athletes needed a boost after prolonged vigorous physical activity, especially in Florida’s stinking hot weather. The trouble is, most of us aren’t Gator athletes. Too much of that extra sugar and sodium can trigger weight gain, higher blood pressure and diabetes. “If you’re running a marathon, you need those extra calories,” said Ames dietician Jody Gatewood, a nutritionist and health specialist with Iowa State University Extension. “But generally, if you’re fueling yourself with enough calories from elsewhere, those sports drinks aren’t needed.”

3. Be careful about added sugar. The American Heart Association recommends that men should consume no more than nine teaspoons (150 calories) of added sugar on any given day. Women should take in no more than six (100 calories). So even though sports drinks contain less sugar than most soda, don’t kid yourself. Most sports drinks contain 50 to 90 percent of the calories in soda, with three to five teaspoons of sugar in a single 8-ounce serving. Sports and energy drinks “have taken the place of pop because people think they’re healthy,” Gatewood said. 4. Be careful about sodium, too. Most adults should consume no more than 1,500

milligrams of sodium each day, according to national standards set forth in the Dietary Reference Intake. One 24-ounce bottle of Gatorade contains about 14 percent of that daily allowance. 5. Don’t rot your teeth. The sugar and citric acid found in most bottled drinks erodes tooth enamel. That’s no worse than most soft drinks, but again, it’s something to keep in mind. If you’re thirsty, you can’t go wrong with water. 6. Don’t freak out. Try to keep things in perspective. The ingredient listed first on almost every sports- or energy-drink bottle is filtered water. So taken in moderation, even Death Adder Venom won’t kill you.

Now Welcoming New Patients Mindi Feilmeier, D.P.M. is now accepting new patients at Des Moines University Foot & Ankle. Dr. Feilmeier specializes in all aspects of foot and ankle medicine including reconstruction and trauma.

TASTE TEST

The Q staff sampled a half dozen sports drinks and, as if by magic, finished all of our assignments waaaaay ahead of deadline. OK, that’s not true, but we did discover a range of good and not-so-good flavors. Glaceau VitaminWater Zero: Acai-Blueberry-Pomegranate Smells good, sort of like Twizzlers. Slightly watery with a mild aftertaste redolent of cough drops and toothpaste. Powerade: Orange Smells like vitamin C pills. Tastes like McDonald’s orange-flavored juice drink. Gatorade: Lemon-Lime Sweet and tart. Smells and tastes like a Dairy Queen Mister Misty. Tastes like “athletic achievement,” according to one of our sportier editors. Gatorade: Low Calorie Glacier Freeze Smells like red Kool-Aid, but tastes like watery blue raspberry snow cones. Sports goals aside, this would pair well with booze. Neuro: Trim Smells like grapefruit or “armpit,” depending on who you ask. Tastes vaguely fruity, like peaches or lychees. SoBe LifeWater: Cherimoya Punch Cloudy. Mildly sweet, like pears, and not cloying. One tester decided “this could be water from a magical well.”

The physicians at DMU Foot & Ankle are available to provide: ! Care for common foot/ankle conditions ! Prevention and treatment of diabetic foot problems ! Treatment of sportsrelated injuries ! Reconstructive foot/ankle surgery

Doing a World of Good 3200 Grand Avenue 271-1731

| Des Moines, Iowa

| www.dmuclinic.org

DM-9000329670

August 2012 | 15

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nutrition

Ice cream as an aid to health HY-VEE IS THE FIRST GROCERY CHAIN TO OFFER THRIVE, A NEW TYPE OF NUTRITIONAL SUPPLEMENT By Estela Villanueva-Whitman Special to Q

rying to get a picky eater to sample peas, or an elderly patient to finish a bottle of liquid nutritional supplement can often be a challenge. Offer ice cream, however, and the response will likely be different. That’s the concept behind Thrive Frozen Nutrition. Hy-Vee is the first grocery chain in the country to offer the product, designed to help people with extra nutritional needs. “It’s comfort food. It’s not medicine,” says Franklin Everett, executive vice president of sales and marketing for Thrive. The key is in its image — food that everyone can relate to at any age. For more than two years, the product has been in trials at hospitals, assisted living facilities and nursing homes. It’s been successfully used with patients undergoing chemotherapy or recovering from surgery, as well as in burn units and children’s hospitals. “It’s very clear there’s this tremendous need for a solution. There are some people who simply fight getting nutrition. They’re almost in protest, or they just have a hard time keeping something down,”

16 | AUGUST 2012

Thrive Frozen Nutrition will soon be available at Hy-Vee.

Everett said. No one seems to have a problem with ice cream, however, he points out. Most of the market for the food replacement product has been in hospitals and for medical use. There, it’s been a solution for those needing additional nutrition and others who have grown tired of liquid nutrition supplements. Some of its biggest fans are mothers of picky eaters who are uncomfortable because their children aren’t eating well. Another market is healthy adults who are looking for an easy way to fill in gaps in their nutritional programs as well as athletes looking for balanced nutrition. Each cup contains: » 9 grams of protein, the equivalent of 1½ eggs.

» 3 grams of fiber. » As much calcium as a glass of milk. » More potassium than a banana. » 24 vitamins and minerals. » 250 calories. » Four probiotics, which help with digestion. The product comes in four flavors — vanilla, strawberry, milk chocolate and chocolate fudge — and tastes like any other ice cream. Everett said he came up with the idea after hearing research about what Americans liked to eat for breakfast. Learning that ice cream was one of the responses, he began to think about how it could be a carrier of nutrition. He worked with a food scientist in Arkansas for more than two years and moved there to develop the product. While half of liquid

supplements are not consumed in hospitals, no one rejected Thrive in hospital tests. In hospice trials, no patients turned their heads away from the product, he added. “For some people, it’s not just a product. It’s a solution,” he said. Hy-Vee officials saw the product at a trade show in Dallas and stores have carried Thrive since June. It costs $3.48 to $3.99 for a two-pack and is available in frozen food cases. Heather Illg, a dietician at the Urbandale Hy-Vee, said the product is perfect for customers like her active 10-year-old son. While aftertaste and smell can be a problem with liquid supplements, taste wasn’t a problem when she offered samples to customers at the store, she added. Thrive might be another

Frank Everett is the creator of Thrive Frozen Nutrition. BRYON HOULGRAVE/Q PHOTOS

choice for folks who are tired of products like Ensure or Boost and it may also be more palatable to some customers, she said. Because the product is gluten- and lactose-free, it

can also be used with that customer base. “I see it as another option for people who need a lot of nutrition in a little package,” she said.

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beauty

A permanent solution

BENEFITS OF PERMANENT MAKEUP INCLUDE SAVING TIME AND HAVING A NATURAL LOOK ALL DAY A PERMANENT MAKEUP CHECKLIST

By Lisa Lavia Ryan Special to Q

ammie Callen knew she had to make a change to her makeup routine. So last Christmas, she gave her husband a gift idea: permanent eyeliner. “It was really starting to annoy me that my eyeliner wouldn’t stay on all day. It seemed like by the end of my day, it had all melted down into my wrinkles,” Callen, 43, of Waukee, said. “I did some research and saw that permanent makeup is looking a lot more natural now than it ever used to, so I decided to take the plunge.” Callen isn’t alone; according to the Illinois-based Society of Permanent Cosmetic Professionals, each year thousands of adults in the United States choose to have some sort of permanent makeup applied. SPCP statistics show the most popular permanent-makeup applications are eyebrow darkening, lip darkening, lip liner and eyeliner. The SPCP’s website says benefits of permanent makeup include saving time every morning and “waking up looking as good as you did the evening before,” and the procedure can assist individuals who are unable to wear traditional makeup due to health concerns. “The benefits of permanent cosmetics are being discovered by people from all walks of life, including professional women, athletes, those with

Cammie Callen got permanent eyeliner partially to save time. DAVID PURDY/ Q PHOTOS

poor eyesight or unsteady hands, those with sensitivities to traditional cosmetics and those whose work precludes wearing makeup,” the site says. But the site is also careful to remind prospective clients that the application of permanent makeup essentially involves tattooing the face — or, in the case of other less-common procedures — other parts of the body. That’s why it’s critical to make sure you’re in good hands before you sit down in the dermatologist’s or salon’s chair. Nasrin Ghorbani concurs. She’s a permanent-makeup technician for Sahar’s Salon and Day Spa in West Des Moines, and she’s performed hundreds of permanentmakeup applications — primarily eyebrows and eyeliner — in the 16 years she’s worked in the field. Ghorbani said when it comes to choosing someone

to perform a permanent procedure, a client can’t be too careful. “You need to make sure the person is truly an artist,” Ghorbani said. “The person needs to go to a special training program for cosmetics, not just for any kind of tattooing. You need to ask to see a certificate.” Ghorbani said it’s also important that the implements the artist uses be made specifically for applying permanent cosmetics, not just for tattoos in general. “You can’t just use any tattoo machine, and the ink also needs to be specifically for (cosmetic) use,” she said. “To be on the safe side, ask to see everything. You are the one paying (for the procedure).” Ghorbani said clients also should keep in mind that permanent makeup is — well — permanent, and it can’t be undone without a

certain degree of pain and expense. That said, though, a percentage of her business is comprised of repairs. “A woman will come in and the tattoos will have changed color to blue or purple, or the eyebrows will be in the wrong place,” she said. “I can get the color back to neutral and we can start over. No one should ever think there is nothing that can be done. You can at least ask.”

According to the SPCP, here’s a checklist you should follow if you’re considering a certain salon or other facility for the application of permanent makeup. » All needles should be new and sterile. If you think they look that way — for example, if they’re individually packaged — but you still want to make sure, ask the technician. Similarly, gloves and other implements to be used in the procedure should be sterile as well, and if the technician doesn’t put on a new, disposable mask, you have the right to ask him or her to do so. » Needles, gloves and other implements used in the application should be disposed of in a sanitary manner. Again, if you’re in doubt, ask about the process, and ask to see the disposal receptacles. » The room or treatment area should be in an area free from other contaminants. Again, if something doesn’t look right, ask.

She said mistakes often occur when a client understandably shops around for what he or she considers the best deal. Ghorbani said, though, that when it comes to permanent makeup, there’s no such thing as a big bargain; as is the case with so many things in life, you get what you pay for. “You see colors that look like clown colors, eyebrows too low and too high, and lines that are not drawn well,” she said. “(Technicians) have to learn,

but you don’t want them to learn on you.” Callen said she paid $300 at Salon 86 in Urbandale for her eyeliner; a quick check of various area salons that offer permanent makeup list prices starting at $300 and going up from there. “It’s definitely worth it,” Callen said. “It takes time off my morning and it looks good all the time. We lead a really busy family life, so if I can save even a few minutes of time, that’s a good thing.”

A closeup of Cammie Callen’s permanent eyeliner. August 2012 | 17

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Central Iowa No More Sore Feet! Health Calendar Paid Advertisement

Satisﬁed patients speak about our effective treatment

RAW FOOD MEETUPS, A HILLY 5K AND A FAT TIRE FUN RIDE ARE JUST A FEW OF THIS MONTH’S HEALTHY ACTIVITIES

By Dr. Kirk L. Wehrspan Wehrspan Chiropractic

Hundreds of Des Moines area residents have experienced relief from Foot pain can be caused by acute and chronic uneven weight bearing. Call foot and arch pain Wehrspan Chiropractic to realign with our non-surgi- the bones of your feet and get fitted with the proper orthotics. cal techniques. “I never gave up hope that someday I would discover someone that could help me with my foot pain, and finding Dr. Wehrspan finally rewarded me! After only a few treatments my foot pain diminished significantly. Thank you so much for your specialized work and for practicing in the Des Moines area.” Kasey W. “Dr. Wehrspan’s treatment of my ongoing foot pain was the single most effective intervention I received in decreasing my complaints. I had seen a podiatrist, a massage therapist, and an acupuncturist without anything but short term relief. It is great to resume many more of my normal daily activities thanks to Dr. Wehrspan!” Susan M. “I had found myself having the most Wehrspan Chiropractic has a painful, aching feet at the end of the Foot Leveler state-of-the-art arch scanner. Call today to make an day. I have really benefited from Dr. appointment for a free screening Wehrspan’s treatments. I think his August 17 - August 31. unique work with patients’ feet is a wonderful contribution to our community.” Nancy W. “I wanted to let you know that my foot pain was 90% better after I left the office after my first treatment. I was so impressed with the care I received at your office from the moment I walked in the door until I walked out.” Kris O. A foot scan can show which structures on the We have advanced certification in disorof your feet bottom ders of the feet and have been refining are carrying the most our techniques over the last 15 years. Our weight. The information combination of arch and foot adjustments is used to digitally create custom fit orthotics that with the use of high quality custom made ensure a balanced center orthotics has allowed many of our patients of gravity. to have significant relief from arch and heel pain, plantar fasciitis, metatarsal pain, sore and tired feet, bunions, flat feet, and ankle problems. Visit our website at westdesmoineschiro.com to learn more.

FREE SCREENING

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

18 | AUGUST 2012

Dr. Wehrspan is now offering a free screening to the public August 17th through August 31st at his West Des Moines clinic. Contact them to reserve your appointment at (515) 224-9999. Wehrspan Chiropractic is located at 924 4th Street, one intersection west of the intersection of 63rd and Grand.

One Hill of a Run 5K When and where: 9 a.m. Saturday at Hoyt Sherman Place, 1501 Woodland Ave. Registration begins at 7 a.m. Race (or walk) up and down some of Des Moines’ steepest hills while winding through the historic neighborhood. Open to all ages and pet friendly. Info: Register at active.com/running/des-moines-ia/ sherman-hill-5k-one-hill-of-a-run-2012 ($20) or at the event ($25). 244-0507.

Fat Tire Fun Ride When and where: Noon Saturday at el Bait Shop, 200 S.W. Second St. New Belgium, el Bait Shop and BIKEIOWA sponsor the Fat Tire Fun Rides. After the ride, enjoy New Belgium specials and register to win this year’s cruiser. This ride goes out to Rock Bottom Brewery in West Des Moines.

Riders head out to Rock Bottom, the destination for the Fat Tire Fun Ride happening Saturday afternoon. Q FILE PHOTO

Info: 284-1970. Free.

from the Pacific Northwest to share his story and inspire others to make healthful lifestyle changes. His quest to give encouragement to others who are suffering from disease and obesity have made him a renowned inspirational speaker.

Iowa Outdoor Unlimited Monthly Meeting

Info: 249-2992, meetup.com/RawFoodDSM. $20.

When and where: 7 p.m. Monday on the peninsula west of the beach at Gray’s Lake Park, 2100 Fleur Drive.

Healthy Happy Hour

Hear recaps of past club adventures and learn about upcoming outdoor opportunities. Social hour to follow. Info: 201-9890. Free.

Sierra Club Hike When and where: 6-7:30 p.m. Tuesday at Woodland Mounds Preserve, 19587 Kirkwood St., Ackworth. Woodland Mounds Preserve contains 185 acres of timber that provides habitat for many types of woodland wildlife and it is a recognized important bird area by Iowa Audubon. Home to the largest mulberry tree in the state, and miles of hiking trails and a series of woodland Indian mounds.

When and where: 5-7 p.m. Aug. 24 at Jasper Winery, 2400 George Flagg Parkway. Who says eating healthy is boring? Wine is a fermented beverage and in moderation can even provide some health benefits. Come enjoy some yummy raw appetizers and mingle with other Raw Food Week participants. Info: 249-2992, meetup.com/RawFoodDSM. $10.

Mercy Stork Affair When and where: 9 a.m.-1 p.m. Aug. 25 at East Tower Conference Center, Mercy Medical Center, 1111 Sixth Ave.

Info: 961-6169, www.iowa.sierraclub.org/ciag/Outings.htm. Contact Penny at pennyt@dwx.com for information. Free.

If you are thinking about starting a family or are already expecting, this event is a must! Includes an open house in Mercy’s women and infants center, car seat safety check, exhibitor hall, educational sessions and chances to win great prizes.

Dave “The Raw Food Trucker” visits

Info: 247-3121. Register at www.storkaffair.com. Free.

When and where: 6-8 p.m. Wednesday at Events Center West, 1701 25th St., West Des Moines.

SIDS Walk for the Future

Dave Conrardy is visiting the Des Moines Raw Food MeetUp

When and where: 8:30 a.m. Aug. 25 at Ankeny Bandshell,

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Wagner Park, 401 W. First St., Ankeny. This event includes a walk, memorial balloon release, raffle, bounce house and refreshments. Info: 965-7655. Reservations suggested. Preregister: adult $30, youth $12.

Aspen Warrior Run When and where: 9 a.m. Aug. 25 at Sleepy Hollow Sports Park, 4051 Dean Ave.

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

An extreme 5K race with more than 30 obstacles. The theme of this race is mud. Check the Sleepy Hollow website to follow the Kegometer and Cashometer.

with Boomerang, food, drinks and grape stomping.

Info: 262-4100. Participants must register online in advance. $45.

Sierra Club Fundraising Hike

Skirts in The Dirt When and where: 11 a.m.-4 p.m. Aug. 25 at the Des Moines Rugby Club, 120 39th St., West Des Moines. Skirts in the Dirt is a charity prom dress match. Women’s rugby teams from all over the Midwest will square off in this fun costume tournament. Info: 267-0526. $5 donation requested at the field.

Raw Sunday Brunch When and where: 11 a.m. and 12:30 p.m. Aug. 26 at Echo Valley Country Club, 3150 Echo Valley Drive, Norwalk. Celebrate the grand finale of Des Moines Raw Food Week while you treat yourself to a luscious four-course gourmet raw vegan Sunday brunch. Info: 249-2992, www.meetup.com/ RawFoodDSM. Reservations required. For more information and to register, visit the website, email or call. $35 for adults and $25 for children under 12.

Stomp Ride When and where: 9 a.m. Aug. 26 at Snus Hill Vineyard & Winery, 2183 320th St., Madrid. Cyclists start at the winery, then travel the scenic High Trestle Trail to fun stops, returning to Snus Hill at 2 p.m. for a post-ride party, which includes live music

Experience n&( $' " # h !%( C TACKLE the Cross-Country 10k/5k Run or 5k Walk September 16, 10 a.m.

Info: 201-9694. $30 advance, $35 at event.

When and where: 6:30-8 p.m. Aug. 31 at Red Feather Prairie, 3700 N.W. 90th Ave., Polk City.

www.WhereItShouldGo.com/Run

We will hike the newly renovated Neal Smith Trail through Red Feather Prairie, just north of the Saylorville Lake Visitor’s Center. Enjoy refreshments by moonlight. Info: 964-0672, www.iowa.sierraclub.org/ ciag/Outings.htm. Contact Ginger for directions and RSVP at soelbergv@dwx.com or 253-0232 for directions. Free, open to the public. We encourage a donation of $10.

Slater/Sheldahl Volkswalk When and where: 8 a.m. Sept. 8 at Earl Grimm Park, Fourth Avenue and Greene Street, Slater. Walk a 5K or 10K route at your own pace on the High Trestle Trail. Info: 228-3366. $2/$3 credit.

Nuts About Mutts When and where: 10 a.m. Sept. 8 at Pickard Park, 1468 Highway 92, Indianola. Bring the family to the Pickard Park Shelter for a 5K run/walk/jog with your dog that will benefit the Indianola Dog Playground. The walk/jog will go from the Pickard Park Shelter to the McVay/Summerset Trailhead and back. Info: 961-9420, www.indianolaiowa.gov. Register by Aug. 31, to get a T-shirt. Individual with dog $7, family of four with one dog $25.

Reduced registration fee through August 31

DM-9000342678

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 August 2012 | 19

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DES MOINES PEDIATRIC & ADOLESCENT CLINIC

Kenneth W. Talcott, M.D.

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

Brian L. Waggoner, M.D.

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

Robert A. Fornoff, M.D. (shown)

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

Adam J. Secory, D.O.

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

Amy K. Petersen, D.O.

2301 Beaver Avenue Des Moines, IA 50310

515.255.3181 DM-9000342758

2555 Berkshire Pkwy. Ste. A Clive, IA 50325

515.987.0051

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

515.964.2159