Q
WHAT'S IN HEALTH
BEAUTY
4 General health
12 Fall fashion
news
NUTRITION
6 Four recipes for a
healthier tailgate
8 Iowa Girl Eats:
Three quick meals for busy times
10 Dietitian’s advice: Crowd-pleasing kabobs
HEALTH & WELLNESS
11 Educate yourself: On the cover: Wendy Kriegshauser shows off bright gear she could wear to rock a cool-weather workout.
A guide to supplements
spreads to workout gear
FITNESS
15 Steal this workout: Five exercises to do with a partner
18 Exercise review:
Zumba is a fun way to burn calories
20 Weight-loss story: Danny Beyer lost 42 pounds thanks to running and diet changes CALENDAR
21 Healthy events this month
CHRISTOPHER GANNON/Q
EDITOR Sarah Dose, 284-8722 DESIGNER Amanda Holladay STAFF WRITER Jennifer Miller COPY EDITORS Charles Flesher, Joe Hawkins, Kimberly Isburg, Darla Adair-Petroski PHOTOGRAPHERS David Purdy, Mary Chind, Bryon Houlgrave, Christopher Gannon ADVERTISING SALES Kimm Miller, 284-8404 DES MOINES REGISTER MAGAZINE DIVISION Vice Pesident, Content Rick Green President and Publisher Laura Hollingsworth © Copyright 2012 Des Moines Register and Tribune Co. Quality of Life Through Health is published monthly by the Des Moines Register and Tribune Co. Our offices are at 715 Locust St., Des Moines, IA 50309
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healthnews Study shows men, women see world in different ways New research finds the brains of men and women process what they see differently. Men are more sensitive to fine detail and things that move rapidly, but women are better at differentiating between colors. The study authors, researchers from Brooklyn College and Hunter College of the City University of New York, reached their conclusions after looking at volunteers over the age of 16. All had to have normal color vision and 20/20 vision, either natural or corrected. The study was published Sept. 3 in the journal Biology of Sex Differences. Testosterone, the male sex hormone, may play a role in these differences, researchers said.
Studies: It’s possible to be obese and heart-healthy Some obese people have no greater risk of cardiovascular disease or cancer than normal-weight people, a new study suggests. Moreover, for patients with heart disease, being obese may actually reduce the risk of death, a phenomenon called the “obesity paradox,” another study finds. “It is possible to be fat and fit — but relatively few people are,” said Dr. David Katz, director of the Prevention Research Center at Yale University School of Medicine. He took no part in either study. “For the most part, the behaviors that promote fitness most effectively defend against fatness into the bargain. It is certainly possible to be thin and unhealthy, which is why health, not a particular weight, is what we should be aiming for as both individuals and a society,” he said. Both reports were published online Sept. 5 in the European Heart Journal.
More benefits of breast milk revealed Breast milk promotes colonies of healthy bacteria in a newborn’s intestinal tract that aid nutrient absorption and immune system development, a new study shows. Infant formula does not provide this benefit, which helps protect infants from infections and illnesses, Duke University Medical Center researchers said. Previous studies have shown that breast milk reduces infants’ risk of diarrhea, influenza and respiratory infections and protects against later development of allergies, type 1 diabetes, multiple sclerosis and other illnesses.
Study shows people are more likely to guzzle beer served in curved glasses Bar owners might be interested in a new study that shows people drink alcohol more rapidly from curved “beer flutes,” compared to their consumption from straight-sided glasses. Researchers led by Dr. Angela Attwood from the University of Bristol, in England, asked 160 social drinkers ages 18 to 40 to make decisions about drinking. In one experiment, they were asked to drink either lager or a soft drink from either a straight-sided glass or a curved beer glass. When they drank beer from the straight-sided glass, they were almost twice as slow as when they drank from the beer glass. There was no difference in how rapidly they drank the soft drink. The study recently appeared in the journal PLoS ONE.
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nutrition: eat healthy
A winning tailgate TIPS AND RECIPES FOR AN END-RUN AROUND OVERINDULGENCE DURING THE GAME By Jennifer Miller jenmille@dmreg.com
W
hatever the thermometer says, fall is closing in fast and football season has begun. Which means a return of that peculiar American custom of eating, drinking and merry-making in the middle of a parking lot packed with cars and sports fans (or just party fans): the tailgate. Traditionally, tailgates involve plenty of fat, sugar and alcohol — burgers, brats, gooey cheese- and sour cream-based side dishes, and dips, brownies, cookies and, of course, beer — but they don’t have to. Despite evidence to the contrary, gut-busting pregame spreads are not
mandatory, and it is possible to put out a healthy spread without adding to the waistline spread. Hy-Vee dietitian Ellen Ries didn’t have any trouble at all coming up with lots of easy ways to slim down a tailgate party. “Use spices and herbs instead of salt to flavor your burgers and cut down on sodium. Try chicken or turkey burgers to cut back on fat intake. Make fruit kabobs for dessert and make hot cocoa with unsweetened almond milk to save calories and add flavor. Choose whole wheat buns for burgers and brats,” she said. Just to prove it can be done, Ries also supplied Q with some simple, healthful recipes for great tailgate foods.
CRAB DILL DIP Serves 16
INGREDIENTS 1 16-ounce container nonfat plain Greek yogurt 1 8-ounce package imitation crab meat, flake style 1 .9-ounce packet Hidden Valley Dip, harvest dill flavor 1 peeled and diced cucumber or zucchini (optional)
DIRECTIONS 1. Mix all ingredients together. 2. Serve with vegetables or crackers. Nutrition facts per serving: 60 calories, 23 g fat, 0 g saturated fat, 0 mg cholesterol, 190 mg sodium, 5 g carbohydrate, 1 g fiber, 1 g sugar, 2 g protein. Daily values: 15% vitamin A, 20% vitamin C, 2% calcium, 2% iron
Crab dill dip. PHOTOS SPECIAL TO THE REGISTER
RED PEPPER AND HUMMUS DIP
TIPS FOR A TAILGATE
Serves 16
DIRECTIONS
Ellen Ries, Hy-Vee dietitian at the Valley West store, offers these tips for making your tailgate party all about the fun and not so much about the fat (or other naughtiness). » For tailgate chili, substitute ground turkey for hamburger, and load up on vegetables. » Offer a variety of salsas and/or hummus instead of cheesy dips. » Serve smoked chicken or turkey sandwiches rather than barbecued beef or pork or Sloppy Joes. » Grab produce that matches your team colors for a more spirited twist and use them as dippers instead of chips » Instead of chip dips or twice-baked potatoes made with sour cream, substitute plain Greek yogurt
INGREDIENTS
1. Pulse garlic in a food processor fitted with a steel blade until minced. Scrape down sides of work bowl.
6 | SEPTEMBER 2012
2 large garlic cloves 1 15-ounce can garbanzo beans, drained ⁄3 cup tahini (sesame seed paste)
1
¼ cup fresh lemon juice ½ teaspoon crushed red pepper flakes (optional) ½ teaspoon salt ¾ cup drained, jarred red peppers, chopped
2. Add garbanzo beans, tahini, lemon juice, red pepper flakes and salt. Process until smooth. 3. Add roasted peppers. Pulse until peppers are incorporated. 4. Transfer to a small bowl; cover and chill. Serve at room temperature with fresh vegetables and/or crackers. Nutrition facts per serving: 60 calories, 23 g fat, 0 g saturated fat, 0 mg cholesterol, 190 mg sodium, 5 g carbohydrate, 1 g fiber, 1 g sugar, 2 g protein. Daily values: 15% vitamin A, 20% vitamin C, 2% calcium
Red pepper hummus.
CHICKEN KABOBS WITH SALSA VERDE
SPINACH AND ARTICHOKE DIP
Serves 8
INGREDIENTS ½ cup nonfat Greek yogurt
Serves 8
½ cup nonfat mayonnaise
KABOB INGREDIENTS
½ cup grated Parmesan cheese
2 pounds boneless, skinless chicken breast, cut into cubes
½ cup cubed part-skim mozzarella cheese
1 large yellow summer squash, sliced into ½-inch-thick rounds
2 cloves garlic, minced 1 10-ounce package frozen chopped spinach, thawed and drained
1 pound button mushrooms, washed and stemmed 1 green pepper, cut into chunks 2 red peppers, cut into chunks
1 14-ounce can quartered artichoke hearts, drained and chopped
2 cups light Italian dressing
DIRECTIONS
Non-stick cooking spray
1. Combine all ingredients.
SALSA VERDE INGREDIENTS
2. Place in shallow casserole dish.
½ cup finely chopped Italian flat leaf parsley or cilantro
3. Either bake for 15-20 minutes at 325˚F or heat in the microwave for a few minutes.
¼ cup thinly sliced green onion ½ cup finely chopped fresh basil, mint or tarragon
4. Serve warm with multigrain crackers or stuff into mushroom caps.
¼ cup rinsed capers ¼ cup finely chopped shallots Zest of 2 lemons, finely chopped ¾ cup extra virgin olive oil
Spinach artichoke dip. PHOTOS SPECIAL TO Q
2 anchovy fillets, rinsed and finely chopped (optional)
Nutrition facts per serving: 95 calories, 3 g fat, less than 2 g saturated fat,13 mg cholesterol, 440 mg sodium, 9.5 g carbohydrate, 1 g fiber, 2 g sugar, 6 g protein. Daily values: 25% vitamin A, 5% vitamin C, 17% calcium, 5% iron
Salt and pepper, to taste 2-4 tablespoons fresh lemon juice
KABOB DIRECTIONS
POWER PROTEIN BARS
1. In a large, nonmetal bowl, coat chicken and vegetable chunks with Italian dressing in; cover and refrigerate 2-4 hours, stirring occasionally.
INGREDIENTS
2. On 8 metal skewers (or wooden skewers soaked in cold water for 20 minutes), thread chunks of chicken and vegetables, alternating. Discard marinade.
1 cup crushed Kashi Blueberry Cluster cereal 1 cup quick oats 1 cup honey
3. Preheat grill to medium-high heat. Coat the hot grill with no-stick cooking spray.
1 cup natural peanut butter 1 scoop chia seeds
4. Grill 4-6 minutes on each side or until internal chicken temperature reaches 165 degrees.
1 cup dark chocolate chips
SALSA VERDE DIRECTIONS
½ cup dried cranberries or blueberries
1. In a nonmetal bowl, mix together all ingredients except lemon juice.
1 scoop vanilla whey protein
½ cup raisins
DIRECTIONS
2. Salsa verde may be prepared several hours in advance; keep at room temperature, adding lemon juice and adjusting salt and pepper prior to serving.
1. Mix ingredients together 2. Form into 1-inch rounds or press into 9x13 pan and cut into 2x2-inch squares.
3. Arrange kabobs on serving platter. Serve with salsa verde. Nutrition facts per serving: 220 calories, 1.2 g fat, 1.5 g saturated fat, 55 mg cholesterol, 220 mg sodium, 3 g carbohydrate, 1 g fiber, 2 g sugar, 27 g protein. Daily values: 8% vitamin A, 25% vitamin C, 2% calcium, 10% iron
3. Refrigerate until ready to serve.
Power protein bars. September 2012 | 7
nutrition: iowa girl eats
Quick-fix meals
for every time of day
SKIP THE DRIVE-THRU AND MAKE THESE HEALTHFUL, FILLING, QUICK-FIX MEALS FOR BREAKFAST, LUNCH AND DINNER INSTEAD. 5-MINUTE TURKEY, AVOCADO AND HUMMUS WRAP Ban lunchtime boredom with a tasty turkey, avocado and hummus wrap that can be assembled in just five minutes. Spread zesty red pepper hummus on a whole grain tortilla then roll with filling deli turkey, creamy avocado and crunchy pickle slices. Pack with a side salad and fruit for a healthy, well-rounded meal that will keep you going throughout the entire afternoon.
Makes 8 breakfast burritos.
INGREDIENTS ¾ pound bacon, cooked and chopped 12 eggs Salt and pepper 8-10 dashes hot sauce (optional) 8 large flour tortillas 1 cup shredded sharp cheddar cheese ½ cup salsa
DIRECTIONS
INGREDIENTS
1. Whisk eggs in a large bowl with salt, pepper and hot sauce, if using. Heat a large skillet over medium heat then generously coat with non-stick spray and scramble eggs until set but still glossy. Remove to a plate.
2-3 tablespoons red pepper hummus 3 slices low-sodium deli turkey ¼ avocado, sliced Pickle slices
DIRECTIONS 1. Spread tortilla with hummus, then layer on turkey, avocado and pickles. 2. Roll tightly, then slice.
8 | SEPTEMBER 2012
Think a hot and satisfying breakfast on a busy weekday morning sounds too good to be true? Think again. Whip up a batch of bacon, egg and cheese frozen breakfast burritos on Sunday nights, then stash them in the freezer to grab, reheat and go in under two minutes every morning, all week long.
Serves 1 1 whole wheat tortilla
Turkey, avocado and hummus wrap.
FROZEN BREAKFAST BURRITOS
2. Lay tortillas on a flat, dry surface. Divide eggs and bacon between the tortillas then top each with 2 tablespoons cheese, and 1 tablespoon salsa. Fold over the top of each tortilla, then fold in the sides, and continue rolling to form a burrito. Wrap individually in plastic wrap, then freeze in a large freezer bag. 3. To reheat, discard plastic wrap, wrap burrito in a paper towel, then microwave for 1½-2 minutes, or until hot.
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TURKEY LOOSE-MEAT SANDWICHES Take the stress out of making a healthful, family-friendly dinner after a long day of work with turkey loose-meat sandwiches. Made with 99 percent fat-free ground turkey, these popular sandwiches will be ready in under 30 minutes, and even can be made a day ahead of time. Just reheat, pile on a bun and eat.
West Des Moines True Value features Weber Grills
Serves 5-6
INGREDIENTS
DIRECTIONS
2 teaspoons vegetable oil
1. Heat oil in a large skillet over medium-high heat. Add turkey, onion and garlic then season with pepper and cook, breaking up turkey, until no longer pink.
1 pound 99 percent lean ground turkey breast ½ onion, chopped 2 garlic cloves, minced Pepper, to taste 1 tablespoon flour ½ beef bouillon cube
2. Sprinkle in flour, then stir to coat the meat and cook for 1 more minute. Add remaining ingredients and simmer on low for 10 minutes.
as low as for the
3. Serve on a soft bun.
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Kristin Porter blogs at www.iowagirleats.com. Read her blog and more healthy living stories at www.DesMoines Register.com/life.
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September 2012 | 9
nutrition: dietitian’s advice
Crowd-pleasing kabobs A HEALTHFUL, VERSATILE AND EASY DINNER IDEA By WHITNEY PACKEBUSH Special to Q
K
abobs (aka kebabs, skewers, spiedini) are the perfect party pleasers — they’re healthful, versatile (think vegetarian and meat eaters), and most important — they’re easy! Before you start planning your next kabob recipe, decide on a skewer. Wood skewers are disposable and inexpensive — just remember to soak them for at least 20 minutes in cold water before using them. Metal skewers are reusable and cook the food from the inside, too, reducing total cook time.
Whitney Packebush is Fareway’s corporate dietitian. Contact her at centsablehealth@fareway stores.com. Find more information at www.fareway.com.
SKEWERED SHRIMP AND VEGETABLES Makes 4 servings
INGREDIENTS ¾ cup canola oil ⁄3 cup lemon juice
1
1½ teaspoons ground pepper 2 garlic cloves, minced ½ teaspoon salt ½ teaspoon cayenne pepper ½ teaspoon grated lemon peel 16 uncooked large shrimp, peeled and deveined
PHOTOS SPECIAL TO Q
1 medium onion, cut into 8 wedges
GREEK KABOBS WITH TZATZIKI SAUCE
8 large fresh mushrooms, halved
Makes: 4 kabobs
DIRECTIONS
INGREDIENTS
1. Combine first five ingredients for sauce and set aside.
8 grape tomatoes
DIRECTIONS 1. In a large bowl, combine first seven ingredients for the marinade. 2. Pour 2⁄3 cup into a resealable plastic bag; add shrimp. Seal bag and turn to coat. Refrigerate for at least 30 minutes. Cover and refrigerate remaining marinade. 3. On eight skewers, thread shrimp and vegetables. Discard the marinade that the shrimp and veggies had been soaking in. 4. Grill, covered, over medium heat for 2 to 3 minutes of each side or until shrimp turn pink, turning once and basting frequently with reserved marinade.
10 | SEPTEMBER 2012
8 ounces (1 cup) plain Greek yogurt 1 cup diced cucumber 1 ranch dressing seasoning packet, to taste ½ teaspoon Greek seasoning ¾ cup chopped tomatoes 1 pound boneless beef shoulder petite tender, cut into 1 inch pieces 1 red bell pepper, cut into 1 inch pieces 1 yellow onion, cut into 1 inch pieces 3 teaspoons Greek seasoning
2. Sprinkle beef with Greek seasoning and thread skewers with steak, pepper and onions. 3. Grill over medium heat until internal temperature reaches 14 degrees, or medium-rare doneness. Serve with Tzatziki sauce.
health & wellness
Supplemental information EDUCATE YOURSELF ABOUT DIETARY SUPPLEMENTS BEFORE BUYING AND USING By Jennifer Miller
MORE ON SUPPLEMENTS
jenmille@dmreg.com
D
ietary supplements are big business. According to a 2007 survey by the U.S. Centers for Disease Control and Prevention of more than 23,000 adults nationwide, about 44 cents out of every dollar spent on alternative medicine (which includes treatments like acupuncture, meditation and reiki) was for dietary supplements such as fish oil, glucosamine and echinacea. Americans spent nearly $15 billion that year on these types of products, about a third of what they spent out-of-pocket for prescription drugs. There is no sign of the business declining. In 2009, 65 percent of adult Americans (approximately 150 million) labeled themselves supplement users, according to a 2009 survey conducted by Ipsos-Public Affairs for the
Dietitian Terri Oltrogge suggests these sources for more information: » “The Health Professionals Guide to Dietary Supplements,” by Allison Sarubin, MS, RD (published by the American Dietetic Association) » The USDA National Agricultural Library at fnic.nal.usda.gov/dietary-supplements » The National Institutes of Health Office of Dietary Supplements at ods.od.nih.gov
THINKSTOCK PHOTO
Council for Responsible Nutrition (CRN), Washington, D.C. Terri Oltrogge, a dietitian with Mercy Medical Center, says that despite the booming business in supplements, the American
THE BIG FOUR Sandy Seeman says there are four main groups of supplements that most people could benefit from, though she cautions that each person has different needs and should check with their doctor before taking them. All of them should be in a natural (as opposed to synthetic) form and be taken in a dosage supported by research. 1. Multivitamin plus minerals. “Most people generally don’t eat the way we need to be eating to get the amount of nutrients we need.” 2. Omega-3 fatty acids. Look for a product that is “molecularly distilled.” 3. Probiotics. These are beneficial bacteria for digestive health, which Seeman says affects overall health. You should take something that contains lactobacillus and bifidobacteria. 4. Anti-oxidants. The body uses these to protect itself from damage caused by sun, foods and other environmental factors.
Dietetic Association recommends using food sources as the main supplier of necessary nutrients. “But for some people — like the elderly, people on very restricted-calorie diets, vegans — supplements are useful. For instance, for cardiac rehab, we often recommend omega-3 fatty acids supplements for heart health if they won’t get them from fish sources.” With increased use of herbs, oils, vitamins, minerals and amino acids come increased risks of misuse, overdoses and adverse interactions. Sandy Seeman is a naturopath who works for Campbell’s Nutrition and advocates a common sense approach to supplements. The first step is information. At Campbell’s she says, “we
ask everyone a set of questions about diet, lifestyle, medical history, digestive issues and what medications or supplements they’re already taking. Our first rule is ‘do no harm.’ The worst thing you can do is not let your doctor know everything you’re taking.” Regardless of the reason for purchasing supplements, Seeman says, it’s usually a case of “you get what you pay for” and not all supplements are created equal. “For instance if you take vitamin E — there are eight different forms of vitamin E” — and if you just walk into a store and grab a bottle, you might not get the desired effect. It’s also worth noting that according to the Federal Drug Administration’s website, “the dietary
supplement or dietary ingredient manufacturer is responsible for ensuring that a dietary supplement or ingredient is safe before it is marketed. The FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. Generally, manufacturers do not need to register their products with the FDA nor get FDA approval before producing or selling dietary supplements.” “People lose faith in supplements because they don’t get the results they were hoping for, or had read about somewhere,” Seeman says. “That’s because of the quality of the supplements. Quality is important; brand is important. An example is fish oil. A lot of people stop taking it because it makes them burp and tastes like fish. If you’re burping fish oil, throw (that bottle) away.” Any supplement, according to Seeman, should mimic food or be made of food. “If your body doesn’t realize it’s food, it won’t absorb it.” Seeman also wants people to do a lot of
homework before making decisions about taking supplements. “Read studies conducted by reliable sources, like universities, or talk to an expert,” she says. “Make decisions based on research. And if you decide to use something based on the study, use exactly what they use or you can’t expect to get the same results.” Also, Seeman warns, anything can have side effects, even if it’s natural. “After all,” she says, “arsenic is natural.” And more is not necessarily better. Pay attention to dosages. “Just because it comes in 1,000 unit pills doesn’t mean you should take that much,” Seeman says. Above all, Seeman wants people to not trust blindly in either conventional medications or alternative ones. “If you come in here with an infected wound that is oozing pus, I’m going send you right back out with a recommendation to go to your doctor and get antibiotics,” she says. “Some people have too little faith in supplements, and some have too much.” September 2012 | 11
beauty
Work it out
FROM PATTERN PLAY TO COOL COLORS, UPDATE YOUR FALL WORKOUT CLOTHING WITH BOLD HUES AND SUSTAINABLE CLOTHING PIECES. BETH BROONER MODELS THE SEASON’S BEST. — Megan Fitzgerald, Special to Q
Better balance Find your center in a form-fitted Lole authentic tunic in clay heather ($70) with a supportive bra inlet. Pair it with skin-warming Mountain Hardware yoga pants ($85) in classic black. Tank and pants from Back Country Outfitters. DAVID PURDY/Q PHOTOS
12 | SEPTEMBER 2012
Color block For a simple, crisp look, consider color blocking with the season’s hottest shades: aqua and gray. Long-sleeve half-zip top ($95) and gray pants ($65), from Active Endeavors.
Aqua and gray New Balance shoes ($110), from Von Maur. DAVID PURDY/Q PHOTOS
Pattern play Hit the streets running. Layer together different patterns and tones, and still work it. Nike Tempo shorts ($36), tie-dye Under Armor top ($34.99) and cranberry Nike hoodie, all from Von Maur.
Lovely layer Play up your feminine side by combining pants with a skirt overlay with a jewel-toned tank. Black pants with skirt ($49) and gray and purple tank ($52), all from Von Maur.
September 2012 | 13
beauty GO SHOPPING Back Country Outfitters, 2702 Beaver Ave., Des Moines. 255-0031; www.theoriginalbackcountry.com Von Maur, inside Valley West Mall, 1551 Valley West Drive, West Des Moines. 223-1311; www.vonmaur. com Active Endeavors, 4520 University Ave., No. 130, West Des Moines. 226-9345; www.activedsm.com
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14 | SEPTEMBER 2012
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Short story Try a cheerful aqua tone to add a pop of color to an everyday athletic outfit. Gray shorts ($65), Back Country Outfitters; teal cowlneck top ($39), Von Maur; Patagonia black down vest ($149), Active Endeavors.
fitness: steal this workout
Use the buddy system EXERCISING WITH A PARTNER CAN PROVIDE ENCOURAGEMENT AND INSPIRATION By Lisa Lavia Ryan Special to Q
D
onna Eoriatti began a workout program to shape up for her wedding four years ago. Little did she know something that started as a personal endeavor would evolve into a way to help others achieve their goals. Eoriatti, 30, a teacher and coach at Farrell’s U.S. Martial Arts and Fitness in Beaverdale, said she “fell in love with helping other people get in shape as much as I fell in love with getting myself in shape.” “Before I knew it, I was finding a lot of energy in seeing others progress and helping them move to the next level in their fitness,” she said. “I did the 10-week challenge, and I was teaching before I knew it.” Although most workout programs focus primarily on individual achievement,
Eoriatti said her program also uses the “buddy system” to help energize people and help keep them accountable. “Depending on the setting, we try to do (partner exercises) on a weekly basis, or two to three times a week,” she said. “It’s always nice to have a friend or a familiar face to help motivate you.” She said partner exercises are designed to help people motivate one another, regardless of the skill levels of the people exercising. “The most important thing about partner exercise is to encourage the other person to work to his or her best ability,” Eoriatti said. “You don’t want to compete against each other; you just want to help the other person reach his or her personal best.” Here are Eoriatti’s suggestions for effective partner exercises. Grab a buddy and get started.
High/Low Twist with Ball 1. Stand back-to-back with feet shoulder-width apart and your abs contracted. Partner 1: Holding the ball with both hands, twist toward your partner and raise the ball over your right shoulder. Partner 2: Reach up and take the ball and twist to lower it to your opposite hip. Partner 1: Grab the ball from that position and lift it to your opposite shoulder. Continue alternating 10 to 20 times, then switch directions.
Sit-ups with Medicine Ball
1. Both partners: Sit on the floor with your knees bent and your ankles locked with your partner’s ankles; one partner should hold the ball to start. MARY CHIND/Q PHOTOS
2. Engage your abs and raise to the center, then toss the ball to your partner. Hold the ball to your chest as you use your abs to lower back to a lying position while your partner lowers without the ball. Keep your abs contracted, shoulder blades off the floor, and your chin up. Repeat 10 to 20 times while passing the ball back and forth. September 2012 | 15
Partner Push-ups
Leg Raises
1. Each partner: Extend your arms and lower yourself into a push-up by bending your arms and keeping your abdominal muscles tight. The line from your shoulders to your heels should be straight. MARY CHIND/Q PHOTOS
1. Partner 1: Stand with your feet shoulder-to-hip-width apart. Partner 2: Lie on your back. Grab your partner’s ankles for support. Hold your legs in the air and try to push your lower back against the floor.
2. Push back up to the starting position.
2. Partner 1: Push Partner 2’s legs forward toward the ground.
3. At the top of the push-up, raise your right hands and do a high-five while keeping your hips level. Switch hands (left, then right, etc.) each time you return to the top. Repeat 10 to 20 times.
SHARE YOUR WORKOUT Are you a personal trainer who would like to show off some fitness moves here? Email sdose@dmreg.com.
16 | SEPTEMBER 2012
FARRELL’S EXTREME BODYSHAPING There are 12 Farrell’s locations in central Iowa. Find more information on their classes and programs at www.extremebodyshaping.com.
3. Partner 2: Using your lower abs, try to resist the force and lower your legs without letting your feet touch the floor.
4. Repeat, pushing legs to the left, middle and right. Switch partners and repeat.
fitness: steal this workout High Knees with a Squat Hold
1. Partner 1: Contract your abs as you lower your knees into a squat with your feet hip- or shoulder-width apart. Keep your chest up and knees behind your toes as you extend your arms in front of you with your palms down.
2. Challenge your partner by making him or her reach for your hands. Partner 2: Begin by driving your right knee up toward your chest, touching your knee to your partner’s hand.
3. Alternate your knees and go as high and fast as you can. Do this for 30 to 60 seconds while your partner holds a squat, then switch roles.
MARY CHIND/Q PHOTOS
DM-9000350455
September 2012 | 17
fitness: exercise review
Zumba puts the burn on calories GOODBYE, 600-1,000 CALORIES AN HOUR; HELLO, PULSATING RHYTHMS INVITING YOU TO WORK OUT By Olivia Howe Espinosa Special to Q
K
Julia Seaton leads a Zumba class at Goals in Motion. BRYON HOULGRAVE/Q PHOTOS 18 | SEPTEMBER 2012
nown best for challenging members to reach life-changing goals through wellness and fitness programs, the Goals in Motion studio ditches the kettle bells, bands, and kick-boxing bags three times a week for Latin beats, hip swinging and choreographed dance. On a recent Thursday night, women of all ages, sizes and shapes checked in at a makeshift registration desk staffed by neon-clad Zumba teacher Julia Seaton, 48, of Urbandale. More than three dozen women lined the walls of the spacious warehouse-style studio where a high-energy kick-boxing group was wrapping up class. As participants rolled equipment off the floor, the women chose spots in the mirrored studio to stretch and visit with familiar faces. Some kicked off sneakers, while others wore socks or cross trainers. Weekday classes usually attract a few dozen participants and weekend classes fill the studio space. Getting there on time or a few minutes early is a must since Seaton runs the
check-in herself. It’s no secret that Zumba sessions are primarily filled with women, but Seaton said it’s not uncommon for a few men to pepper the crowd. Not long ago, a woman brought along her boyfriend for a date night. There is no lack of motivation to get up and move as pulsating rhythms fill the studio. Seaton, who is a trained dancer, easily gets the crowd started with a choreographed routine that mixes stretching with dance. As she demonstrates moves, Seaton eagerly assures first-timers that moves come easier with repetition during the song. To really get a feel for the style of movement, it normally takes two or three
classes. The 45-minute session is filled with back-to-back high-energy dance routines set to Latin, pop, and hip-hop music. Seaton, who is easily visible, uses a microphone pack to give direction and shout encouragement. Zumba mostly hits core muscles through dance motions, although Seaton adds in eight-count sets of squats and plyometric-style strength moves that add burn to routines. Classes end with a cool-down set to a more relaxed beat. After a recent class, Seaton offered a bonus 10-minute abdominal workout to those who wanted to stick around.
Goals in Motion Studio Urbandale studio 3169 99th St., Urbandale Class times: 6:35 p.m. Tuesday and Thursday; 9:15 a.m. Saturday; 7:30 a.m. Monday.
Johnston Studio
5500 N.W. Johnston Ave., Johnston Class times: 7:45 p.m. Monday and Wednesday; 10:30 a.m. Saturday. KNOW BEFORE YOU GO: Classes are “pay-as-you-come” and cost $6. Punch cards are also available. Goals in Motion members don’t pay an additional fee for classes. INFO: 276-2986; www.goalsinmotion fitness.com
What’s good It would be hard to argue that there is a more lively, entertaining way to get bang for your buck when it comes to burning calories. Many fitness experts claim Zumba can burn between 600 and 1,000 calories an hour. Not bad for a workout where it’s easy to feel like time escapes while watching yourself and others groove to jams in front of a mirrored wall. Seaton is an expert at coaching moves, and her energy, which can make or break a Zumba class, is contagious. Cardiovascular workouts can easily seem repetitive and flat out boring. Zumba offers an upbeat workout that distracts from the task of working out. It’s also userfriendly. The level of
intensity when performing moves is often up to the participants themselves.
What’s not so good If you’re self-conscious about breaking it down in front of others, grab a spot in the back. Seaton also offers to demonstrate tricky moves after class to prepare for subsequent sessions. Zumba got its start in Colombia, where Latin rhythms dominated the workout. At times, Zumba classes can stray from those south-of-the-border roots in favor for pop and hip-hop. Even though those styles of music are more popular here, it’s fun to switch it up and shake your bon bon with salsa, meringue and other traditional Latin music.
Zumba classes have filled many area gyms around the Des Moines area, including the Goals in Motion gym in Urbandale.
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.
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-9000329671
September 2012 | 19
weight-loss story
Running into a new lifestyle DANNY BEYER STARTED PURSUING A HEALTHIER LIFESTYLE AFTER BECOMING A DAD By Judi Russell Special to Q
Sometimes it takes a major health scare to motivate people to lose weight. Other times, folks just realize how much more they would enjoy life if they weren’t carrying around an uncomfortable number of pounds. That’s what happened to Danny Beyer. The 30-yearold specialist in information technology had a young daughter, and he and his wife wanted to have another child. Beyer, who had always been pretty fit in high school and college thanks to busy jobs in retail sales, had let his weight creep up at his more sedentary occupation. He knew he wouldn’t be able to chase around after two toddlers unless he shaped up. “A lot of my co-workers were runners,” Beyer said. “They said, ‘You should do a 5K with us sometime.’ ” So a little over a year ago, he bought some running shoes and printed out a training schedule. And that’s when the hard work began. “I started off not even being able to run a quarter of a mile without a break,” Beyer recalled. “It was really rough in the beginning.” But Beyer persevered, gradually increasing his mileage and picking up his speed. About three weeks later, the punishing pain subsided and he found himself looking forward to his runs. Sometimes he runs 20 | SEPTEMBER 2012
Before
around his neighborhood, or on one of Des Moines’ many running trails, like the Raccoon River Valley Trail, which begins in West Des Moines and leads to Adel. He has run on a few gravel trails, but he finds they can lead to twisted ankles. He bought some winter running gear, but if the temperature is too low he runs at a nearby YMCA. His routine now is to take short runs after work, going on 17to 20-mile runs when he has more time. When it’s hot, he gets up at 4 a.m. to get the run in before the temps soar. In October, he plans to run in the Des Moines Marathon, his first. So far, Beyer has lost 42 pounds. Running alone didn’t help him lose weight very quickly, he said, so he modified his diet. Now, he eats breakfast every morning, watches the size of his portions, chooses fruits and vegetables over sweets, and does without his favorite: soft drinks. “Getting off pop was the hardest thing,” Beyer said. As he increased his running, Beyer experienced some bad knee pain. He
visited a physical therapist, who gave him some hip exercises. “Those made a huge difference,” he said. He also runs with knee braces to avoid future injuries, and he goes to the chiropractor regularly. The benefits of running have spilled over into other areas of his life, Beyer said. As his weight went down, his self-confidence went up, and he has a lot more energy than he had before. It’s not difficult to begin a running regimen, Beyer said. Be sure you are fitted for sturdy, comfortable shoes; because he has flat feet, Beyer bought running shoes with an arch. Start slowly, and don’t be discouraged if you can’t run very far, he said. Walking is also a good exercise, and in the beginning you may need to combine running and walking until you build up stamina. Beyer always has a halfmile cool down after his run, and he believes in the power of stretches to alleviate soreness. Staying hydrated is key, said Beyer, who prefers to run on an empty stomach. Beyer advised beginners to set a goal, such as an upcoming 5-kilometer race, so they have a reason to better their time. Beyer, his wife (who is now expecting) and their little girl have all adopted a healthier eating style, and the three enjoy swimming and biking. “We don’t watch TV any more, we’re so busy,” he said. “It’s been a great lifestyle change.”
Have you lost a significant amount of weight? Email sdose@dmreg.com to tell your story here.
Danny Beyer has lost more than 40 pounds and enjoys running in his West Des Moines neighborhood. MARY CHIND/Q
Central Iowa Health Calendar GO FOR A RUN OR A RIDE, EAT NEW FOODS, OR PLAY SOME DODGEBALL THIS MONTH
Beaverdash When and where: 8 a.m. Saturday west of Urbandale Avenue and Beaver Avenue in Des Moines. Registration ends at 7:30 a.m. The dash benefits Families of SMA (spinal muscular atrophy) and takes place during the Beaverdale Fall Festival. Info: Register at www.fsma.org/beaverdash for $25 or pay $30 at the race. 986-2181.
Film series: ‘Food Inc.’ When and where: 7 p.m. today at First Unitarian Church, 1800 Bell Ave. Why do you eat what you do, and does it matter? “Food Matters: Films That Explore Ways to Think About Food” will explore this and other related questions through a series of recent films.
silent auction, raffle.
Info: 244-8603, ext. 107. Free to the public.
Info: 262-878; www.savannahshope.com.
The Remembrance Run for Iowa service members killed in Iraq and Afghanistan will be Sept. 30 at Raccoon River Park in West Des Moines. REGISTER FILE PHOTO
Savannah’s Hope Mito Walk
Little Wall Adventure Race
When and where: 9 a.m. Saturday at Adventure Life Church, 1700 Eighth St. S.W., Altoona.
When and where: 8 a.m. Saturday at Little Wall Lake Park in Jewell.
Walk to raise awareness on mitochondrial disease and to raise money for research. Proceeds go to the United Mitochondrial Disease Foundation. Free lunch by Texas Roadhouse, 25-cent activity booths, balloon animals, face painting,
Race will consist of canoeing, running and biking with a few obstacles thrown in for fun. Info: Check-in begins at 8 a.m., race begins at 9. Go to mycountyparks.com for registration forms. Reservations required. 832-9570.
Children’s Tumor Foundation/ Neurofibromatosis Walk When and where: 9 a.m. Saturday at Raccoon River Park, 2500 Grand Ave. West Des Moines. Walking to raise money for neurofibromatosis research and to promote awareness. Info: 277-8494. Register at nfwalk.org/iowa. Adults $20, children $5.
Team Hope 5K Walk/Run When and where: 9-11
a.m. Saturday at DMACC Ankeny Campus, 2006 S. Ankeny Blvd., Ankeny. Fundraiser for the Huntington’s Disease Society of America Iowa Chapter. Info: 314-7262. firstgiving.com/hdsa-iowa/ thwdesmoines. Register online. Adults: $20 in advance, $25 on race day. Kids: $15 in advance, $20 on race day.
Puppy Mill Awareness Day Dog Walk When and where: 9:30 a.m. Saturday at Gray’s
Lake Park, 2100 and 2121 Fleur Drive. Bring your vaccinated and well-behaved dogs. Breakfast cupcakes for people and pets available for purchase, pet-related artwork, signed copies of New Yorker cartoonist Charles Barsotti’s book, “They Moved My Bowl,” and some raffle items will also be offered. Info: 556-5949. $23 per person.
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.
Save the Trails Bike Ride When and where: 10 a.m.-2 p.m. Sunday at September 2012 | 21
at Mickey’s beginning at 2 p.m. Info: Reserve a spot at tikly.co. 987-9604. $25.
Out of the Darkness Community Walk When and where: 2-4 p.m. Sunday at Culinary Arts/Conference Center, Building 7, DMACC Ankeny Campus, 2006 S. Ankeny Blvd., Ankeny. Connor Olson, 12, of Martensdale takes aim with his bow at a past Izaac Walton League Outdoor Expo. The event returns on Sept. 22-23 with fishing, canoeing, kayaking and other activities. CHRISTOPHER GANNON/Q FILE PHOTO Mickey’s Irish Pub, 50 S.E. Laurel St., Waukee. A fundraising ride to support the paving of the gravel crossings along the Raccoon River Trail; also to
promote bike safety, and have fun while doing good deeds. Start at Mickey’s, and ride the north loop to the Longest Yard in Dallas Center. Ira Grace and the Bible Belt Prophets will play
Walk to help bring suicide out of the darkness. Registration starts at noon. Info: 225-6585. Free.
An Evening of Inspiration When and where: 7 p.m. Wednesday at Hoyt Sherman Place, 1501 Woodland Ave.
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Info: 641-529-2857. $12.50 at www.hoytsherman.org.
Rock out to great local bands as you race to the stage to enjoy the music of The Nadas. Event includes one-mile run/walk, children and family activities, food and vendors.
U.S. Cellular World Food Festival When and where: 11 a.m.-10 p.m. Sept. 21-22; 11 a.m.-5 p.m. Sept. 23 in the East Village. Forty international food vendors as well as a variety of arts and crafts vendors, live music, international beer and wine offerings, special cooking demonstrations and
Info: 286-4906. Free admission.
Metro Arts Rock ’n Run When and where: 8 a.m.-noon Sept. 22 at Clive Aquatic Center, 1801 N.W. 114th St., Clive.
Info: 847-271-9599. Register at clivechamber.org. $40. MAA members, students and groups of 10 or more get a $5 discount on each ticket.
PurpleStride Iowa When and where: 8 a.m.
DM-9000335501
22 | SEPTEMBER 2012
www.crhsystem.com
Stride with others who are just as passionate about finding a cure for pancreatic cancer. Timed 5K run, family-friendly awareness walk, kids’ activities, music and much more. Info: purplestride.org/iowa. Adult timed runner: $30 in advance, $35 day of event. Adult untimed runner/ walker: $25 in advance, $30 day of event. Youth (age 3-12) with event T-shirt: $10. Youth without event T-shirt, survivors and volunteers: Free. 222-3424.
Iowa Outdoor Expo When and where: 9 a.m.-5 p.m. Sept. 22; 10 a.m.-4 p.m. Sept. 23 at the Des Moines Izaak
Shoes You Can Love with Comfort, Style and Fit.
Stop in today while selection of new fall arrivals is the largest Mention this ad and receive $10.00 off any regular price shoes.
IOWA HEMORRHOID CENTER Allen R. Kaufman, M.D. 515-457-7716
Sept. 22 at Raccoon River Park, 2500 Grand Ave., West Des Moines.
Dr. Richard Deming and Charlie Wittmack present their second annual “Evening of Inspiration.” The pair are hoping to repeat last year’s sell-out performance with inspirational stories, music and films from adventures on three continents.
Valley West Mall, W.D.M. 515/221-9255 DM-9000335705
Always Full Service! We have your size Slims to Wide-Wide Sizes 4-12 *Not all styles in all sizes
maze map. Info: 964-2640. $7 for the corn maze.
Remembrance Run When and where: 10 a.m. Sept. 30 at Raccoon River Park, 2500 Grand Ave., West Des Moines.
The annual Des Moines Go Red for Women Luncheon will be held Oct. 5. Q FILE PHOTO Walton League, 4343 George Flagg Parkway. Try your hand at fishing, canoeing, kayaking, outdoor cooking, 3-D archery and even trap shooting. Hunting dog demos and free prize drawings. Info: 244-3773. Free admission.
Harvest Moon Walk When and where: Sept. 28-29 at Geisler Farms, 5251 N.E. 94th Ave., Bondurant. Explore the 10-acre corn maze during a harvest (full) moon. Begin your maze adventure between 6-8 p.m. and explore nearly five miles of trails. Bring a flashlight to read your
5K walk/run honoring Iowa’s fallen service members. Afterward, enjoy lunch from Jethro’s barbecue and live music by Brother Trucker. Info: 222-3424. Register at www.iowaremembrance run.com. $25 by Sept. 17, $30 after.
World 3-D Dodgeball When and where: 7 p.m. Oct. 1 at Sky Zone Des Moines, 1300 S.E. Gateway Drive, Suite 103, Grimes. World 3-D Dodgeball
A FANTASTIC SHOPPING EVENT
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SHOW 28-30 VARIED INDUSTRIES BLDG. IOWA STATE FAIRGROUNDS DES MOINES, IOWA Fri. 5-9; Sat. 9-5; Sun. 10-4
ADM. Just $6.00
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Over 300 Talented Exhibitors Present & Sell 1,000’s of Unique Handmade Creations. Garden Art, Oak Furniture, Paintings, Ceramics, Jewelry, Metal Art Sculptures, Pet Products, Etched & Stained Glass, Yard Art, Pottery, Blown Glass, Candles, Clothing, Floral Wreaths, Toys & Dolls, Baskets, Rugs, Glassware, Purses, Ornaments, Food and Many More Original Products. All Handmade by the exhibitor.
Callahan Promotions, Inc. 563-652-4529
Bring this ad to show for $1.00 OFF One Admission
DM-9000351035
Championship for adults (age 18 and older). Check-in at 6:30 p.m. Info: 213-988-8344. skyzonedesmoines.pfestore. com/retail/Dodgeball Tournaments/Default.aspx. Register online. Deadline to register is Sept. 16. $200 for team participation (five to eight people per team); free to watch.
Go Red For Women Luncheon When and where: 10:30 a.m.-1:30 p.m. Oct. 5 at Sheraton West Des Moines Hotel, 1800 50th St., West Des Moines. Celebrate ways women can take charge of their health and live longer lives, free from heart disease and stroke. Guests will enjoy a vendor fair, silent auction, heart-healthy lunch and exciting speakers.
Info: 246-4571. Purchase tickets at DesMoinesGo RedForWomen.org. $50; $35 young professionals age 35 and under.
Get Your Rear in Gear When and where: 8 a.m. Oct. 6 at Raccoon River Park, 2500 Grand Ave., West Des Moines.
Center, 2505 Carpenter Ave. Dr. Amy Bingamen, Iowa Health Systems, will discuss the path she took to become a doctor working in professional practice. Info: 271-2847. Free and open to the public.
Brown Bag Lecture
A one-mile kids run and a 5K timed run/walk to raise awareness for colorectal cancer.
When and where: Noon Oct. 11 at Reiman Gardens, 1407 University Blvd., Ames.
Info: Registration begins at 6 a.m. The kids’ run starts at 8:30 a.m. ($15) and the 5K starts at 8:45 a.m. ($25). www.davidsfight.org; 559-4789.
“Building a Healthy Plate with MyPlate” presented by Laura Kimm, RD LD, and chef Katie Ruff. Bring your lunch to the gardens and enjoy an education program.
My Life’s Journey & the Lessons I Learned When and where: 7 p.m. Oct. 10 at Performing Arts Hall, Harmon Fine Arts
Info: 515-294-2710. Free for CoHorts members and Iowa State University students; price of admission for general public.
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ADVANCED FAMILY DENTISTRY Greg Brandt, Scott Yegge & Amanda Stewart, DDS 907 North Ankeny Blvd. Ankeny, IA 50023 Phone: 515-964-1490 September 2012 | 23
DES MOINES PEDIATRIC & ADOLESCENT CLINIC
Kenneth W. Talcott, M.D.
Julie A. Waggoner, C.P.N.P.
Brian L. Waggoner, M.D.
Sherri M. Chrisman-Batterson, C.P.N.P.
Robert A. Fornoff, M.D.
Sally J. Twedt, C.P.N.P.
Adam J. Secory, D.O.
Andrea G. Dettmann - Spurgeon, C.P.N.P.
Amy K. Petersen, D.O. (Shown)
2301 Beaver Avenue Des Moines, IA 50310
515.255.3181 DM-9000342759
2555 Berkshire Pkwy. Ste. A Clive, IA 50325
515.987.0051
2785 N. Ankeny Blvd. Ste. 28 Ankeny, IA 50023
515.964.2159