QUALITY OF LIFE THROUGH HEALTH November 2011
5 quick,
energizing breakfasts
EASE STRESS, PAIN with combo of techniques EAT HEALTHY AND STILL ENJOY THANKSGIVING
Q
WHAT'S IN HEALTH
8 Eight ways to keep up your energy throughout the day and avoid that afternoon slump.
14 Therapists combine techniques to help clients ease stress and pain.
Q
EDITOR Ellen Modersohn 284-8324 emoderso@dmreg.com PRESENTATION EDITOR Nathan Groepper
PRESIDENT & PUBLISHER Laura Hollingsworth
DESIGNER Amanda Holladay
10 A Johnston man sheds 80 pounds after a lifetime of struggling with weight.
12 How to perform three common exercises with the proper form.
© 2011 Des Moines Register and Tribune Co.
COPY EDITORS Joe Hawkins Kimberly Isburg
Quality of Life through Health is published monthly by The Des Moines Register and Tribune Company. Our offices are at 715 Locust St., Des Moines, IA 50309.
PHOTOGRAPHERS Andrea Melendez Rodney White
NUTRITION
3 Start the day right with these five quick, nutritious breakfasts. 6 Tips to lower the calories, but not the flavor of holiday dinners. Find the recipe for this 100-calorie pumpkin pie tartlet on Page 6. KRISTIN PORTER/SPECIAL TO Q
7 More ways to enjoy that Thanksgiving dinner the healthful way with tips from a dietitian.
Des Moines Register Magazine Division VICE PRESIDENT CONTENT Rick Green
STAFF WRITER Patt Johnson
FITNESS
ADVERTISING SALES Kimm Miller 284-8404
On the Cover: Sandi Hall, a co-owner of The Family Tree Yoga and Therapeutic Massage in Des Moines, strikes a yoga pose. PHOTO BY BOB MODERSOHN/SPECIAL TO Q
Sore Feet?
FREE
Relief from arch and heel pain, plantar fasciitis, metatarsal pain, sore and tired feet, bunions, flat feet, and ankle problems.
Screening to the public now to Nov. 30th
Dr. Wehrspan’s technique combines precise realignment of the bones of the feet with digitally created custom orthotics that support all three arches of your feet.
Dr. Kirk D Ki k L. L W Wehrspan h
Call us today to schedule a FREE digital foot scan and consultation!
Adjustments to the bones of the feet are crucial in restoring proper arch functioning and minimizing foot pain.
DM-9000303166
515-224-9999
Wehrspan Chiropractic Personalized Care in Partnership With You!
2 | NOVEMBER 2011
Our state-of-the-art scanner shows which structures on the bottom of your feet are carrying the most weight and likely causing your pain.
Normal
Supinated
Pronated Many testimonials on our website!
924 4th Street, West Des Moines, IA
•
www.westdesmoineschiro.com
Q NUTRITION
Start the day right FIVE QUICK AND BALANCED BREAKFASTS THAT FEED YOUR BRAIN, BOOST YOUR ENERGY By PATT JOHNSON Photos by MARY CHIND
I
t’s no secret that breakfast is the most important meal of the day. Nutritionists and our moms have told us this forever. Why then do one out of 10 people skip their first meal of the day? Market research company NPD Group of Port Washington, N.Y., recently released results of a survey that showed 31 million people don’t eat breakfast. People said they weren’t hungry or didn’t have time. “People also are relying on coffee to give them that boost of energy in the morning,” said Jody Gatewood, a registered dietitian, and nutrition and health specialist with the
Iowa State University Extension office. Or they grab a doughnut, which tastes good but won’t stay with you, she said. Breakfast is important to jump-start metabolism and help prevent overeating at lunch, Gatewood said. “Without a good breakfast you aren’t giving your brain nutrition and you’re not going to function as well.” A good breakfast can include protein, whole grains, dairy and fruits or vegetables, said Marsha McCulloch, a registered dietitian who owns In the Aisles Nutrition Consulting in Clive. McCulloch offered five options for a nutritious and easy at-home breakfast.
Natural peanut butter apple rounds Core an unpeeled apple, then slice horizontally (about ¼-inch thick) into circular slices. Spread slices with 1½ tablespoons natural chunky peanut butter (such as Smucker’s with the oil at the top) and sprinkle with 1 teaspoon chia seeds for a nutrition boost. Nutrition: 251 calories, 13 grams fat (2 grams saturated fat), 0 cholesterol, 67 milligrams sodium, 27 grams carbohydrates, 7 grams fiber, 7 grams protein
November 2011 | 3
Q NUTRITION Scrambled egg wrap
DM-9000272144
Top a 6-inch low-fat, whole grain tortilla with 2 eggs (or ½ cup egg substitute) scrambled with 2 tablespoons each of diced tomato, green pepper and red onion, then top with Ÿ cup shredded part-skim mozzarella cheese and roll the tortilla. Serve with salsa, if desired. Nutrition: 317 calories, 16 grams fat (5 grams saturated fat), 386 milligrams cholesterol, 511 milligrams sodium, 18 grams carbohydrates, 9 grams fiber, 23 grams protein
4 | NOVEMBER 2011
Peachy Greek yogurt parfait Fill a clear parfait dish (or clear portable bowl with lid) with alternating layers of fresh sliced peach, and 6 ounces nonfat Greek vanilla yogurt (such as Chobani), then top with 2 tablespoons sliced almonds. Nutrition: 247 calories, 7 grams fat (0.5 grams saturated fat), 0 cholesterol, 65 milligrams sodium, 27 grams carbohydrates, 4 grams fiber, 20 grams protein
Fruit and nut steel cut oats
Frozen mango smoothie In a blender, combine ¾ cup frozen mango chunks, slightly thawed (you can buy these at Trader Joe’s or some grocery stores that carry Dole brand or a store brand) with 4 ounces (½ cup) orange juice and 4 to 6 ounces of low-fat vanilla yogurt. Blend until smooth. Nutrition: 249 calories, 1.5 grams fat (1 gram saturated fat), 6 milligrams cholesterol, 82 milligrams sodium, 53 grams carbohydrate, 3 grams fiber, 8 grams protein
Make one serving of steel cut oats (or plain, instant oatmeal) according to the package directions, then top with a small chopped apple and 2 tablespoons of chopped walnuts. Nutrition: 302 calories, 12 grams fat (1.5 grams saturated fat), 0 cholesterol, 0 sodium, 45 grams carbohydrates, 8 grams fiber, 9 grams protein
We Treat People, Not Symptoms
Your whole family will benefit from the state-of-the-art medical care our expert doctors provide. We’re dedicated to your overall wellness and committed to preventing future illness. Injury and illness care Pediatric care Preventative care / check-ups Osteopathic manual medicine
Treatment of acute medical conditions Treatment of chronic diseases Comprehensive physical exams
Doing a World of Good 3200 Grand Avenue | Des Moines, IOWA | 271-1710 | www.dmuclinic.org DM-9000272122
November 2011 | 5
Q NUTRITION
HEALTHIER THANKSGIVING UPDATED, RIGHT-SIZED RECIPES WILL HELP YOU AVOID THE HAZARDS OF TOO MUCH HOLIDAY FOOD Story and photos by KRISTIN PORTER
100-CALORIE PUMPKIN PIE TARTLETS
Special to Q
T
hanksgiving is a holiday filled with family, fun and, of course, food. Fill your plate with these updated, lower-calorie holiday favorites, and follow my turkey-day tips to make sure the bird’s the only thing feeling over-stuffed at Thanksgiving dinner. Glam up green beans: This year, skip the gloopy green bean casserole in favor of a more elegant preparation of the fiber and vitamin-rich veggie. For eight servings, saute 1 ⁄3 cup minced onions in a large skillet over medium-high heat in one tablespoon each of olive oil and butter until soft. Add two pounds fresh, trimmed green beans and continue to cook until green beans are fork tender, but still slightly crisp. Stir in ¼ cup of precooked bacon pieces then top each serving with one tablespoon of toasted almonds. This updated Thanksgiving side will quickly become a new family favorite, for 160 calories a serving. Eat smarter: Make your Thanksgiving dinner go further by employing these calorie-saving tips on the big day. » Dip your turkey and mashed potatoes in gravy instead of pouring it on. » Roast red-skinned potatoes with hearthealthy olive oil and flavorful spices like thyme and sage instead of mashing them with butter and 6 | NOVEMBER 2011
Makes 16 tartlets
INGREDIENTS 16 (2½ inch) foil baking cups Nonstick cooking spray ¾ cup sugar 1 tablespoon cornstarch 1 teaspoon ground cinnamon ½ teaspoon ground ginger
Find Kristin Porter’s blog – Iowa Girl Eats – at DesMoinesRegister.com/ Life and discover what nutritious meals Kristin is making this week.
½ teaspoon salt 2 large egg whites 1 (15-ounce) can pumpkin puree 1 (12-ounce) can evaporated fat-free milk 1 cup fat-free whipped topping 12 small gingersnap cookies, broken into ¼-inch pieces
DIRECTIONS
cream. » Don’t skip meals during the day so you can eat a lot at dinner. Rather, have a light breakfast and lunch so you don’t start the meal out starving. Perfect-sized pie: You made it through dinner without blowing the calorie bank. Keep the streak going through dessert by serving perfectly portioned pumpkin pie tartlets. Each 100-calorie, sweet and creamy serving is just enough to satisfy, and end your Thanksgiving meal on a healthy, happy note.
1. Preheat oven to 350 degrees. Place baking cups on a baking sheet with sides, and spray each cup with non-stick cooking spray. 2. Combine sugar, cornstarch, cinnamon, ginger and salt in a bowl. In a separate bowl, beat egg whites and stir in pumpkin. Add the dry ingredients to the wet ingredients and mix well. Gradually stir in evaporated milk until entire mixture is well combined. 3. Spoon ¼ to 1⁄3 cup of mixture into each prepared cup and bake for 25 to 28 minutes or until knife inserted near centers comes out clean. Cool on baking sheet for 20 minutes. Refrigerate for at least 1 hour. Top each tartlet with whipped topping and gingersnap crumbs.
From VeryBestBaking.com
MAKE HEALTHY CHOICES THIS THANKSGIVING
STAY ACTIVE, PROVIDE MORE HEALTHY FOOD OPTIONS AND CONTROL YOUR PORTIONS By WHITNEY PACKEBUSH Special to Q
Giving thanks can sometimes mean giving another inch to your waistline. It can also mean avoiding your favorite holiday treats in hopes of maintaining your health and wellness goals. This Thanksgiving, give thanks the healthful way by making healthier choices before the turkey, in the kitchen and at the dinner table.
Before the turkey » Don’t skip meals before the big day to “save up.” Missing meals throws your metabolism off balance and causes you to overeat when dinner is finally served. » Make physical activity a priority. Besides burning calories, physical activity is vital for good health, stress management (especially important during the holidays) and well-being.
In the kitchen » Shun the salt. Instead, season with herbs and spices to add flavor without sodium. » Make your stuffing with stock instead of turkey drippings to cut down on fat, saturated fat and calories. » Include a fruit at dessert. Fruit with whipped cream can satisfy your sweet tooth for fewer
calories and more vitamins, minerals and fiber than traditional desserts. » Include vegetables wherever you can. Add them to stuffing, salads and side dishes.
At the dinner table » Practice portion control. Aim to follow MyPlate USDA serving size recommendations: make half your plate fruits and veggies, one quarter lean protein (like turkey breast) and one quarter grains or carbohydrates. » Choose your favorite holiday treats to indulge on. If you can eat it any other day, forget it at Thanksgiving dinner. » Don’t be upset if you overdo it. It happens — we overeat. Just be extra mindful for the next few days. Whitney Packebush is a dietitian with Fareway stores. For more healthy ideas, email her at centsablehealth@ farewaystores.com or visit www.fareway.com.
November 2011 | 7
Q HEALTH
Avoid the afternoon slump THESE PICK-ME-UPS GO BEYOND THE OLD STANDBYS OF CAFFEINE AND SUGAR By LISA LAVIA RYAN Special to Q
I
t’s 2:30 p.m., you’re sitting at your desk, and you find your eyelids growing heavy. Time to grab another cup of coffee or hit the vending machine for a soda or candy bar — after all, it’s going to be hard to get through the rest of the day without a quick energy boost, right? Not so fast. Not only does caffeine offer no nutritional benefits, it’s also hard to stop relying on it once you get started. Withdrawal symptoms can be nasty, ranging from headaches to upset stomach; what’s more, it can make you jittery and raise your blood pressure. Relying on sugar is no better; in addition to the “crash” you’re likely to experience after a quick energy rush, too much of the sweet stuff can wreak havoc on your teeth and waistline. So what’s a sleepy employee to do? Plenty of other options are available to help stave off midday — or any other time of day — burnout. 1. Drink enough water. It may sound simple, but many of us don’t take in all the water we need, and the result can be dehydration and sluggishness. The U.S. National Research Council recommends one milliliter of water be taken in for every calorie we consume. If you’re not inclined do the math, think of it this way: An
8 | NOVEMBER 2011
adult who consumes 2,000 calories a day — an “average” number — should drink two liters of water per day. (Don’t like “plain” water? Dress it up not only with a lemon slice, but with a cucumber slice for extrafresh flavor.) 2. Try to sleep an adequate number of hours at night. Again, it may sound simplistic — and besides, who has time for eight hours of sleep per night? But the hard facts are these: According to the American Psychological Association, humans are built for about 16 hours of wakefulness and eight hours of sleep in a day. If you sleep fewer hours a night, you could be setting yourself up for irritability and moodiness as well as slowed speech, flattened emotional responses, impaired memory and an inability to multitask. Long-term sleep deprivation could place you at risk for falling into five- to 10second “micro-sleeps” that can cause you to nod off while working or driving. Make every effort to go to bed earlier or get up later. Having trouble sleeping, or waking frequently during the night? See your medical provider, who may want to arrange a sleep study. 3. Instead of that first cup of coffee, grab an apple on your way out the door in the morning. Eatingwell.com says
apples deliver an antioxidant called quercetin, which boosts energy naturally and also can enhance endurance by making oxygen more available to the lungs. Eating an apple in the morning also can stimulate your senses and make you feel more awake. Also, the natural sugars in apples are absorbed at a more gradual rate, helping you avoid the “crashes” that are a hallmark of sugary snacks. 4. Follow your nose. Neurologists at the Smell and Taste Treatment and
Research Foundation in Chicago have found that smelling peppermint, jasmine and citrus can make you feel more awake and “recharge” you if your energy is waning during the day. One of the reasons? Even though most people find those fragrances pleasant, the smells also act as mild irritants and mimic the effects of old-time “smelling salts.” 5. Cut down on the alcohol. Recent studies have touted the benefits of
drinking a glass or two of wine per night, but don’t rely on it to fall sleep. According to the Nursing Online Educational Database, alcohol may seem to make you sleepy, but it can actually diminish the quality of your sleep. If you’re going to have a drink, have it earlier in the evening so the alcohol has a chance to metabolize before you’re ready for bed. 6. Move more. The American Heart Association says although exercising may be the last thing you want to do when
you feel exhausted, it’s actually the quickest route to rejuvenation. The association says even a brisk 10-minute walk not only can increase energy, but its effects can last as long as two hours. And if you can find the time to walk briskly for 10 minutes a day three times a week, you’ll likely see a lift to your overall energy and mood. 7. When it comes to snacking, plan ahead. In addition to that morning apple, local Hy-Vee dietitians recommend on their website adding
Hemorrhoids ?
8. See your healthcare provider. If you find you’re lacking energy even though you’re sleeping adequately, exercising and eating healthily, you could have an underlying — but easy-to-remedy — medical concern. The Mayo Clinic website (www.mayoclinic .com) suggests you speak with your health care provider about testing your blood for thyroid dysfunction and anemia. If you’re diagnosed with an under-active thyroid, medication can help bring your body back up to speed. Likewise, eating an iron-rich diet or taking supplements can help increase the number of red blood cells your body produces, helping to remedy iron-deficiency anemia.
The CRH O’Regan System™ utilizes a non-surgical, patented device that’s
REAL PEOPLE, GREAT TIPS A quick survey turned up these energyboosting ideas: » Shari Harney Janssen, Granger: “I drink noni juice; it’s all natural and from a fruit grown in Tahiti. It helps me sleep and gives me energy.” » Tana Friesth, Iowa City: “Nothing complicated; just stand up and move around!” » Martin Davis, Des Moines: “More veggies and fruit, less meat, more exercise, sleep eight hours a night and drink plenty of water.” » Jane Burns, Mt. Horeb, Wis. (formerly of Des Moines): “Listen to ’80s music. All that goofy synth stuff kind of puts a spring in your step.” » Chuck Scott, Des Moines: “Twenty minutes of rest in a prone position with your eyes closed works wonders. If you can manage a 20-minute nap, it fools the body into thinking it’s had several hours of sleep. Don’t sleep longer than that, though, or you risk becoming groggy.” » Megan McQuiston, Ames: “Fresh air and water.”
* Fast (as little as 60 seconds) * Painless (return to work the same day) * Proven * Easy (no anesthesia, fasting or other prep) * Covered by most insurance plans Hemorrhoids are one of the most common ailments known. Treating your symptoms with messy creams and ointments only provides temporary relief. So don’t keep treating them, remove them. It’s time you feel your best again.
IOWA HEMORRHOID CENTER Allen R. Kaufman, M.D. 515-457-7716
DM-9000301508
www.crhsystem.com
Pass through our doors...
AND LEAVE THE WORLD BEHIND
salon . day spa. boutique
WHY NOT SLAM A RED BULL? Once in a while, no big thing. But Jane Hemminger, a nutritionist in Des Moines, said relying on beverages such as energy drinks or caffeinated sodas to give you a quick boost can establish a vicious cycle. “They’re carbs, and your body absorbs carbs so that once they’re out of your system, you quickly have another energy low because your blood sugar drops and you feel sluggish again,” Hemminger said. “Instead of drinking a Red Bull, get a little exercise. Even walking for just a few minutes gives you endorphins. When you get back, if you’re hungry, have a handful of almonds, or some cheese and crackers or something else with a mix of carbs and proteins to keep a more sustained blood-sugar level. It’s all about avoiding the blood-sugar swings.”
ihec
Call Today To Find Out More
Get Sparkly for the Holidays Package! INCLUDES: SENSI PEEL, MICRODERM SCRUB WITH LOTION APPLICATION, AND SALON THERMAL STYLE.
FOR EVERY $100 SPENT ON GIFT CERTIFICATES, GET AN ADDITIONAL $20 GIFT CERTIFICATE. EXPIRES 12/31/11 DM-9000298245
high-energy “superfoods” to your daily meal and snack plans to help increase energy over time. The foods also include phytonutrients that are believed to help prevent disease. Instead of the usual carrot and celery sticks we tend to turn to when trying to eat healthily, why not snack on a sweet potato, a handful of cranberries, some broccoli or a plum? Put them in your office fridge in a resealable container, and you’re good to go. Also, the dietitians say, make sure you eat enough protein during the day. Being deficient in protein can leave you feeling wiped out.
Don’t Treat Them. Remove Them.
$170 EXPIRES 6/31/12
Visit our online store at WWW.SAHARS.COM 4100 WESTOWN PARKWAY WEST DES MOINES • 515.225.7559 November 2011 | 9
Q WEIGHT LOSS
‘Perfect storm’ prompts change PATRICK VERDUN CREATED A WEIGHT LOSS ROUTINE THAT WORKS FOR HIM AT HOME AND WHEN HE’S ON THE ROAD
Patrick Verdun, who has lost 80 pounds, holds a pair of size 46 jeans. He now wears size 36 pants. BILL NEIBERGALL/Q 10 | NOVEMBER 2011
Name: Patrick Verdun, Johnston Age: 50 Occupation: Sales for a biotechnology company Height: 6 feet Weight lost: 80 pounds in 18 months Background: I’ve struggled with my weight for a number of years. I was a big farm kid growing up, yet very active with work on the farm. We had cattle to take care of, as well as corn and soybeans. You have to keep things in perspective: That was 35 years ago, and there was a lot of hard labor involved. Once I went to college and then into the working world, the weight continued to be a problem. I tried different weight loss programs along the way with limited success, but I was not prepared and disciplined enough given the challenges of traveling for work. I needed to take a more comprehensive approach to addressing the weight gain.
Deciding how to lose the weight: My father took ill in central Illinois, and I put 30,000 miles on my car between work and travel back and forth over a five-month period. Also, my mother was diagnosed with diabetes around age 50, and my father was diagnosed with hypertension around that same age. This was the “perfect storm” combination for me. I was feeling very sluggish and needed to take action to address the weight gain. I needed to put a plan in place that addressed nutrition and exercise, and that would also fit into my home and work life. My family has been so supportive and has played a major role. One of the ideas my wife and I came up with, other than a sensible, comprehensive weight loss plan, was that I would need to exercise at a facility that provided easy access not only in the Des Moines metro, but outside the Des Moines area, because I travel
across the state. Also, I decided I would need to work with a trainer because that would force me to be more accountable. Taking stock: I weigh 80 pounds less at age 50 than I did at age 45, with the majority of that loss taking place over the past 18 months. I’d like to finish off the additional 15 to 20 pounds and make it an even 100-pound weight loss. I have an appointment with my internist after Thanksgiving and will get further direction and feedback from him at that time. I’ve dropped my waist size from a size 46 to a size 36 and would like to drop down to size 34 to make it an even foot of waistline lost. Before. SPECIAL TO Q
Motivation: My mother was diagnosed with diabetes during my junior year of college. She lost 50 pounds and was off treatment within six months. Exercise regimen: I work
out at least four times a week. I run on average at least 20 miles per week and usually more. I incorporate weight training as well. Since I’m planning on participating in a half-marathon in February, I’ve been focusing on running 60 minutes with an additional five-minute cool-down period. I usually run between seven and seven-and-a-half miles during that 65-minute period. I workout at the Anytime Fitness in Johnston with trainer Sara Jacobus. I really enjoy being a member of Anytime Fitness due to the ease of access. It’s close to my home, and I also have access to other Anytime Fitness facilities across Iowa. That provides me with a great outlet after a day of travel. The same machines and free weights that I use in Johnston are available at these other facilities, which offers me the opportunity to be productive from an exercise standpoint while
on the road. Having the opportunity to break up the evening or start the day with a 60-minute workout is very therapeutic. Working with Sara has helped me get through potential pitfalls along the way. My body-fat percentage today is roughly 50 (points) less than it was when I started working out with Sara. Also, my A1C (estimated average daily blood glucose over a three- to four-month period) is roughly 44 percent less today than it was back in February 2011, and that’s on diet and exercise alone, no medication. Food factor: I really like Emerald Roasted Almonds’ 100-calorie pack as a snack in the car while traveling. That’s a change from snacking on Snickers bars and M&Ms! Growing up on the farm, we always had asparagus, so I’ve increased my consumption of that. Asparagus is also a low-glycemic-index food. I have also increased my
consumption of fresh berries as well as seafood. My consumption of red meat has dropped dramatically, which is different for me since I grew up on a farm and was raised on Angus beef. I eat very small portions of red meat. Challenges: I think that one of the initial challenges was not seeing myself as the large person that I was for so long. Temptations: Two of the items that really tempt me are ice cream and deep-dish pizza. I eat very little ice cream; when I do, it’s a small yogurt treat from TCBY. I eat deep-dish pizza on occasion, and given the size of the slice, I limit myself to one slice. Eating out: Two places that my wife and I really like, Mama Lacona’s and Biaggi’s, are very accommodating to changes with their menus. I usually eat seafood dishes at both and substitute asparagus for
pasta. I rarely drink alcohol, so there’s no challenge there. I have to admit I’m a Subway junkie, both locally and on the road. I always kid the staff at the Subway in Grimes about when they’re going to get (spokesman) Jared to visit. Best advice: You need to start low and go slow; losing weight is a long-term journey. It needs to be a lifestyle change. Start out walking at an 18- to 20-minute pace for one to two miles three days a week. After two to four weeks, move the pace up to 16 minutes per mile and build on the momentum. After starting to increase the cardio, slowly incorporate weight training or other core exercises. Access online sites for tips on dieting. I was able to meet with a dietician as well as my trainer. This helped me understanding the value of the food I’m consuming. It’s also really important to read labels.
DM-9000308974
November 2011 | 11
Q FITNESS
How to do three common exercises properly
Personal trainer Manni Balignasay shares the secrets of performing these staple exercises the right way so you get the most from each movement.
PULL-UP
PUSH-UP
1. Start from the hanging position with your palms facing away from you. (If your palms are facing toward you, then you are technically performing a curl-up.) Your arms should be fully extended, your hands a little more than shoulder width apart, and your legs crossed at your ankles to avoid using them for assistance. 2. Pull your body up toward the bar, concentrating on keeping your body perpendicular to the ground and envisioning pinching your shoulder blades together. Pull high enough so your chin clears the bar. 3. Lower your body slowly until your arms are fully extended again and repeat the motion. Avoid any kicking or swinging motion on the way up to concentrate the force applied to the intended muscle groups.
1. Start from the down position, hands to your sides a little more than shoulder width apart. Keep your elbows tucked in. Push your body away from the ground, keeping your body in a straight line, with your hips level and abdominal muscles engaged. Extend your arms without locking your elbows to reach the top position. 2. Lower your body slowly until you are almost touching the ground, then repeat the motion. Avoid arching your back or letting your hips sag.
12 | NOVEMBER 2011
SIT-UP 1. To increase the range of the exercise and reduce the strain on your back use a balance ball. 2. Position the top arc of the ball just above your lower back and below your shoulder blades. Keep your feet flat on the floor, with your knees bent and your body balanced on the ball. Place your hands behind your head, only using your fingertips to gently support your head. 3. Lower your upper body slightly past 90 degrees, then bring your body upright. 4. Concentrate on engaging the abdominal muscles, keeping the distance between your chin and your chest the same through the entire movement. Focus your gaze toward the ceiling and at the end of the movement, tilt your hips upward to maximize the contraction of the muscles. Lower your body slowly and repeat the motion. Never crank your body upward with your arms and hands. This will put undue strain on your neck.
CELEBRATE YOUR SUMMER WITH SAVINGS! Find money-saving ads and coupons in this week’s Des Moines Sunday Register.
A Fantastic Holiday Shopping Event
IOWA’S LARGEST
Over
300
ARTS & Crafts Nov. SHOW 18-20 Exhibitors
VARIED INDUSTRIES BLDG. IOWA STATE FAIRGROUNDS DES MOINES, IOWA Fri. 5-9, Sat. 9-5, Sun. 10-4
ADM. Just $6.00
(10 & under free) 3-Day Re-Entry Stamp HUGE WIDE AISLES • FREE PARKING
Over 300 Talented Exhibitors Present & Sell 1000’s of Unique Handmade Creations. A Fantastic Shopping Event.
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 DM-9000310879
CALLAHAN PROMOTIONS, INC. 563-652-4529
Bring this ad to show for $1.00 OFF One Admission November 2011 | 13
Q FITNESS
3 roads to WELLNESS THERAPISTS COMBINE TECHNIQUES TO EASE CLIENTS’ PAIN AND STRESS
T
hree local wellness practitioners take different roads to bringing stress and pain relief to clients. But their aim is the same: to make their clients feel better.
Sandi Hoover, left, a managing partner of The Family Tree Yoga and Therapeutic Massage in Des Moines, and Jamie Nelson-Kirby, right, an outpatient mental health therapist at Life-Line Resources in Des Moines, work together during a yoga session. BOB MODERSOHN/PHOTOS SPECIAL TO Q
14 | NOVEMBER 2011
By BOB MODERSOHN Special to Q
Talk, yoga, diet Blending wellness practices such talk therapy, yoga, diet and other wellness avenues, can help achieve a “whole wellness,” says Jamie Nelson-Kirby, an outpatient mental health therapist at Life-Line Resources in Des Moines. She thinks that an “integration or systemic approach” is something people are interested in nowadays. “And there seems to be a movement toward something more than just western medicine, even though there is obviously a time and place for that,” she says. She believes that all those services — therapy, yoga, acupuncture, reiki, massage — complement each other. Jamie Nelson-Kirby has found that talk therapy is extremely beneficial and healing for many people. But sometimes people need a mind-body connection, something that goes further than just talking, she said. “That’s where BodyTalk (similar to acupuncture without needles, one practicioner says) and yoga can take a person deeper into what they are experiencing, releasing what needs to be released and achieving further wellness,” Nelson-Kirby said. She is reminded of something a yoga trainer said: “The issues are in the tissues.” Nelson-Kirby has offered a women’s yoga and therapy group session in the past and hopes to hold another one soon. She loves combining the two and thinks it makes good sense. “We carry so much of our ‘stuff’ in our body without even knowing it,” she said. “And as for food, I think that component just aids in one’s healing.” Besides her therapist job, Nelson-Kirby teaches yoga and has a passion for healthful food and cooking. She offers her services as a personal chef and baker. “I’d really like to just be a personal chef for people, providing healthy meals for people who don’t have time to cook healthfully for themselves,” she said. She’s interested in people with dietary restrictions — gluten-free, dairy-free, vegan, diabetic and others. And she says that even if one makes healthy choices (physically, mentally and emotionally), if diet is lacking, then it’s hard to make a lot of progress. Contact Nelson-Kirby at jamienelsonkirby@gmail. com or (515) 988-1027.
Focus on breath, gentle touch
Touch stimulates energy, healing
Sandi Hoover, who co-owns (with her husband, Zach, a massage therapist), manages and instructs at The Family Tree Yoga and Therapeutic Massage in Des Moines, sees their wellness offering similarly to Nelson-Kirby: “It’s nurturing or healing through our various modalities,” she said. In addition to offering traditional yoga, The Family Tree offers prenatal yoga, baby and me yoga, and mixed and separate levels of yoga — including plus size yoga. It also offers reiki and massage. “Yoga helps to reduce stress by taking the focus off of the mind (and what's going on in it) and turns the focus to the breath and the body,” according to Hoover. “Try sitting up very tall and taking a couple conscious deep breaths. Notice that it’s very challenging to think about things in your life (work, kids, bills, etc.) when you are focused in on the breath. Yoga has this theory that when you balance the body, you can still the mind — thus reducing stress.” Reiki helps people relax through the use of very gentle touch either lightly on or slightly off of the body, Hoover says. Healing energy is transferred through the palms of the hands, she says. By encouraging energy to flow in a positive way, any areas that might be blocked with stress can now flow more optimally. “Some people report feeling like they’ve awoken from a wonderful nap after receiving reiki,” and say they are less stressed after a treatment than they were before receiving reiki. “Nourish the roots of your well-being” is The Family Tree’s motto. Contact Hoover at info@thefamilytree.com or (515) 202-2584.
Fonda Hall of West Des Moines has been teaching BodyTalk for three years after practicing it for more than eight years. What is it? “Although it is much more than acupuncture, you could think of this as needle-less acupuncture,” she said from her home studio. “As far as relieving stress, I don’t know of anything quicker.” Harder to explain than experience, BodyTalk “is all about balancing out the body so that its own innate wisdom can then heal itself,” said Hall. “I, as a practitioner, listen to the body and balance what it says is priority. The ‘balancing’ is done by tapping the head and heart to stimulate the energy systems to promote healing.” There are two ways to use BodyTalk to ease stress: One way is to learn five techniques in a six-hour class. They are techniques that people can use on themselves on a regular basis, easy to learn and easy to implement, Hall says. The second way is to receive BodyTalk sessions from a practitioner like Hall. What can clients expect from BodyTalk sessions? “Less anxiety, you’re happier, no longer depressed, pain is gone, pain is gone. Oh, did I say pain is gone?” she chuckled. “That is s common.” Most of Hall’s clients are women, but she saw three men in a row one recent week. One for dealing with his cancer, another for work stress and the third for knee and back pain. “The number-one thing I do hear back from clients is how they just feel better about things. Even if nothing in their life changes, they feel they can handle things better,” Hall said. Contact Hall at fondahall@gmail.com or (515) 267-9184.
Up to 90% off Des Moines dining, shopping, and more. Every day. sign up today at November 2011 | 15
DES MOINES PEDIATRIC & ADOLESCENT CLINIC
Kenneth W. Talcott, M.D. Brian L. Waggoner, M.D. Robert A. Fornoff, M.D. Adam J. Secory, D.O. Amy K. Petersen, D.O.
2301 Beaver Avenue Des Moines, IA 50310
515.255.3181 DM-9000303194
16 | NOVEMBER 2011
Julie A. Waggoner, C.P.N.P. Sherri M. Chrisman-Batterson, C.P.N.P. Sally J. Hornung, C.P.N.P. Andrea G. Dettmann - Spurgeon, C.P.N.P.
2555 Berkshire Pkwy. Ste. A Clive, IA 50325
515.987.0051
2785 N. Ankeny Blvd. Ste. 28 Ankeny, IA 50023
515.964.2159