Q Magazine | December 2012 by Des Moines Register

what’s in NUTRITION 4 Iowa Girl Eats: Holiday gift ideas for food-loving friends 5 From the dietitian: Perfect pulled pork

DESIGNER Amanda Holladay

6 Three winter-fresh salads to savor

STAFF WRITERS Jessica Knight, Jennifer Miller

COVER STORY 8 Seven readers tell us their New Year’s resolutions

COPY EDITORS Charles Flesher, Joe Hawkins, Kimberly Isburg, Darla AdairPetroski

FITNESS 11 Weight-loss story: Safiye Fleener is on the track to losing weight 12 Exercise review: Spartan Strength will whip you into shape Try a broccoli and roasted red pepper salad this winter. For this recipe and two other winter salad recipes, turn to Page 6. WINI MORANVILLE/SPECIAL TO Q

EDITOR Sarah Dose, 284-8722

14 Steal this workout: Three stability ball exercises

WANT TO BE FEATURED IN Q?

BEAUTY 16 Gear to get you amped for winter workouts

We’re always looking for fitness professionals, dietitians, gym owners, weight-loss stories and more. If you’d like to be featured, email sdose@dmreg.com.

CALENDAR 20 Healthful events this month

PHOTOGRAPHERS Mary Chind, Christopher Gannon, Charlie Litchfield, David Purdy, Andrea Melendez ADVERTISING SALES Kimm Miller, 284-8404 DES MOINES REGISTER MAGAZINE DIVISION Vice President, content Rick Green President and 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 Co. Our offices are at 715 Locust St., Des Moines, IA 50309.

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December 2012 | 3

nutrition: iowa girl eats

Holiday gifts for foodies CINNAMON ROASTED ALMONDS

Forget the candles and sweaters and get the foodies in your life something they really want this holiday season — food! From sweet chocolate bark studded with crunchy nuts and chewy fruit to mouthwatering and simple cinnamon roasted almonds, these are the fun gifts they’ll never forget. Treat the foodie in your life to any of these unique and yummy gastronomical gifts this year.

If I had to assign a scent to the holidays it’d be cinnamon roasted almonds. Sweet, fragrant and ultra-crunchy, these lightly almonds will brighten anyone’s day, and they are a healthier alternative to calorie-filled Christmas cookies. Bonus: Cinnamon roasted almonds are incredibly easy to make, and they fill your home with a most delicious smell as they roast!

INGREDIENTS

DIRECTIONS

16 ounces whole almonds

1. Preheat oven to 250 F. Whisk egg whites in a large bowl until frothy, then add vanilla and whisk until combined.

2 egg whites 2 teaspoons vanilla ⁄3 cup sugar

⁄3 cup brown sugar

1 teaspoon cinnamon ⁄2 teaspoon salt

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

FUN FOODIE GIFTS A gift certificate to your foodie’s favorite restaurant is always a popular idea, but how about treating him or her to a new or unusual blend of olive oil or vinegar, a cooking class you can take together, or a membership to a chocolate or wine club? Usually these gifts provide memories and meals that last well past the holiday season.

4 | DECEMBER 2012

FRUIT AND NUT CHOCOLATE BARK Melt silky milk chocolate with antioxidant-packed dark chocolate then top with hearty and healthy nuts and dried cranberries for a quick, toss-together gift for your favorite foodie with a sweet tooth. Assembled, cooled and packaged in under an hour, fruit and nut bark is so easy and addictive that you might just want to make a batch for yourself.

INGREDIENTS

DIRECTIONS

7 ounces milk chocolate bar

1. Break chocolate bars into small pieces then place into a large, microwave-safe bowl. Microwave in 20-second increments, stirring between increments, until chocolate is smooth.

7 ounces dark chocolate bar ⁄3 cup dried cranberries

⁄3 cup each whole almonds, shelled pistachios, walnut pieces and cashew halves

2. Pour into a parchment paper-lined 9-by-13 baking dish, then sprinkle with dried cranberries and nuts. Refrigerate for 30 minutes or until hardened then break into large pieces. 3. Pack into clear gift bags or a large mason jar tied with a pretty ribbon.

2. In a separate bowl, combine sugars, cinnamon and salt. Add almonds to egg white mixture and stir to coat. Add dry ingredients, then stir to coat. 3. Spread almonds in a single layer on a non-stick sprayed baking sheet, then roast in 15-minute increments, stirring with a spatula between increments, until almonds are dry and crunchy, about an hour to an hour and 15 minutes.

nutrition: from the dietitian

Cook it slow and savor leftovers B

aby, it’s cold outside! You know what that means — it’s time to get crockin’. Since time seems to be on the short side during the holidays, use your Crock-Pot or slow cooker to have leftovers for mouthwatering meals all week. Besides being exceptionally convenient, your slow cooker also holds some hidden healthy benefits: Since you don’t add any fat to most recipes, it’s a fabulous way to cook lean meats until they fall apart with a fork. Start with this perfect pulled pork recipe, and use your leftovers for soups, salads or sandwiches.

PERFECT PULLED PORK Makes 16-20 servings. Total time: 6 hours.

INGREDIENTS 1 5-pound boneless pork shoulder 11⁄2 teaspoons paprika 2 teaspoons black pepper 1 teaspoon cayenne pepper 1 teaspoon dried thyme 1 teaspoon garlic powder ⁄2 teaspoon salt

1 cup water Sandwich buns

DIRECTIONS 1. Combine all seasonings in a small bowl and rub evenly over roast. Place meat in 6-quart slow cooker. 2. Add water. Cover and cook on low for 6-8 hours or high for 4-5 hours, or until pork is very tender and pulls apart with a fork. 3. Let pork rest for 10-15 minutes, then shred with two forks. Serve on buns with barbeque sauce. Nutrition information per serving: 210 calories; 10 g fat; 3 g saturated fat; 95 mg cholesterol; 170 mg sodium; 1 g carbohydrate; 0 g fiber; 28 g protein

Whitney Packebush, RD, LD, is a dietitian for Fareway Food Stores. Contact her at centsable health@fareway stores.com. More info at www.fareway.com.

December 2012 | 5

nutrition: eat healthy

Winter-fresh salads By Wini Moranville Special to Q

et’s face it — salads can get rather uninspiring in winter. Bereft of picked-thatmorning greens from our favorite farmers-market stand, it’s easy to sleepwalk

to supermarket shelves stacked with bags of mesclun, arugula, Romaine and the like. Oh, they’ll do, but something’s clearly missing. That something, of course, is seasonality — a quality defined not only by foods that are in season, but by

foods we crave during a given season. After all, even if you can get a decent bag of baby arugula right now, does it really satisfy the way it did last summer? But somehow, that thick, sturdy escarole is calling your name. Indeed, winter is the time

to turn to heartier ingredients for our salads — deep-colored greens, hefty vegetables and bolder flavors in general. Here are three fabulous salads shared by food writers across the country that showcase exactly those qualities.

ROASTED CHIOGGIA BEET AND LACINATO KALE SALAD WITH LEMON VINAIGRETTE This recipe is used with permission from Minnesota food writer and photographer Shaina Olmanson, who blogs about food at www.foodformyfamily.com. Olmanson, a mother of four, is also the author of the stunningly photographed book “Desserts in Jars,” which features sweet finales showcased in cute glass jars. Note that the lacinato kale is also known as Tuscan kale — you can find it at Whole Foods and select supermarkets, where it’s generally labeled simply “kale.” For this salad, this variety is preferable over curly kale. Chioggia beets are striped beets that are milder in flavor than regular red beets. You can substitute golden beets — they’re widely available and also mild in flavor.

INGREDIENTS 6 to 7 medium-sized chioggia beets, peeled 1 tablespoon olive oil 2 lemons, halved 2 shallots, peeled and halved 1 tablespoon honey ⁄4 cup lemon juice

6 tablespoons extra virgin olive oil Salt and pepper 4 cups lacinato kale, cut into fine strips and bruised 4 ounces crumbled goat cheese

DIRECTIONS 1. Preheat the oven to 425 F. Rub the beets lightly with oil. Wrap the beets in a piece of foil and place on a baking sheet. Lightly oil the lemons and shallots and place on the baking sheet alongside the foil packet. 2. Bake for 25 to 35 minutes, or until beets are tender, removing the lemons and the shallots when they are browned. (Larger beets will take longer.) 3. Remove the pulp from the roasted lemons and combine with the shallots. Add the honey and the lemon juice and mix until incorporated. Slowly whisk in the 6 tablespoons of extra virgin olive oil. 4. Season lightly with salt and pepper. Pour the vinaigrette over the kale and massage, rubbing the dressing into leaves. 5. Slice the beets and add to the salad. Top with the goat cheese. This salad can be served with cold beets or with justroasted beets. Makes 6 to 8 servings.

Roasted chioggia beet and lacinato kale salad with lemon vinaigrette. SHAINA OLMANSON/SPECIAL TO Q 6 | DECEMBER 2012

Wini Moranville is the author of the “Bonne Femme Cookbook: Simple, Splendid Foods that French Women Cook Every Day.” Follow her on Facebook at All Things Food DSM.

WINTER SALAD WITH MISO AND GINGER DRESSING This recipe is from www.eatboutique.com, an online magazine and market specializing in small-batch foods made by boutique food makers. The photo and recipe are by Jill Chen, an urban farmer in Toronto who blogs at freestylefarm.ca.

SALAD INGREDIENTS 1 small bunch of kale 1 small radicchio 1 small shallot 1 large carrot 1 blood orange, peeled Sprinkle of almonds

DRESSING INGREDIENTS 1 heaping teaspoon miso paste 1 heaping teaspoon tahini 1 heaping teaspoon ginger syrup (see note, below) Water and squeeze of citrus juice to thin

DIRECTIONS 1. Wash, slice, chop and trim your salad ingredients and place in salad bowl. 2. In a small bowl, thoroughly mix dressing ingredients together, adding a squeeze or two of citrus juice and water to reach a thick, pourable consistency. Pour over the salad, toss and serve. Makes 4 servings. Note: Ginger syrup is available at www.eatboutique.com; you can also substitute 1 teaspoon honey with 1 teaspoon fresh grated ginger.

Winter salad with miso and ginger dressing. JILL CHEN/SPECIAL TO Q

BROCCOLI AND ROASTED RED PEPPER SALAD Broccoli is a great salad vegetable to use when leafy greens aren’t looking their best. It brings both heartiness and a nice cabbage-like flavor to the bowl. Serve this as a side salad to a platter of charcuterie and cheese for a light lunch or supper. The recipe is used with permission from “Mastering the Art of Southern Cooking” by well-known Southern food writers Nathalie Dupree and Cynthia Graubart. New this autumn, the tome gathers 750-plus recipes gleaned from more than 25 years of research, plus a wealth of tricks, tips and lore. According to the authors, this salad can be made with raw or cooked broccoli. I steamed the florets for 3 minutes and rinsed them in cool water — this highlighted a slight nuttiness to the vegetable, and turned it an enticing vibrant-green color.

INGREDIENTS 2 tablespoons red wine vinegar 1 tablespoon Dijon mustard ⁄2 teaspoon freshly ground cumin, preferably toasted

6 tablespoons olive oil Freshly ground black pepper 1 head broccoli, florets only (about 4 cups), raw or cooked 1 roasted red bell pepper (you can use bottled roasted red pepper, sliced and drained) 1 small onion, thinly sliced 4 tablespoons finely chopped fresh parsley

DIRECTIONS 1. Whisk together vinegar, mustard and cumin in a salad bowl. While whisking, slowly drizzle in the olive oil and continue whisking until emulsified. Season to taste with pepper. 2. Add broccoli, red pepper, onion, and parsley. Toss and serve at room temperature or chilled. Serves 4 to 6.

December 2012 | 7

health & wellness

Lead a resolution in your life THESE READERS ARE PLANNING PERSONAL UPRISINGS. HERE, THEY SHARE STRATEGIES FOR CHANGE. By Lisa Lavia Ryan Special to Q

ver the course of a lifetime, who among us hasn’t come up with a New Year’s resolution or two … and who has kept those promises beyond the first week? The reasons for those failures are obvious: They usually involve something difficult, like losing weight, starting an exercise program or quitting smoking. And because people tend to ask about them — and ask later if we’re succeeding in keeping them — they come with an extra dose of pressure.

Some people, though, have managed to stay optimistic in the face of the resolution curse. We asked around and found a handful of people who are preparing a new batch of resolutions for Jan. 1, and they seem destined to make those promises stick — perhaps because some of the resolutions themselves are a little different. Yes, we included some resolutions relating to weight loss. But we also included some that are off the beaten path like improving attitude, starting a family reading club, and on and on. Take a look ... and maybe these resolutions will end up inspiring you to come up with one or two of your own.

Shelly Tyler, Des Moines Resolution: My New Year’s resolution is to maintain my weight loss (more than 50 pounds in 2012) and continue to lead a healthy lifestyle. How it came about: I worked very hard in 2012 to lose weight and become healthy. As I turned 50, I realized that many of the health concerns I was experiencing were due to my being overweight. I decided to take control of my health and future.

Typically make resolutions: yes or no? I have never made New Year’s resolutions in the past. I have to be mentally ready to make a big change, and it may not fall on Jan. 1 every year. My weight loss started on May 1, 2012; there was no reason for the date. It’s when I was ready. What do you think will be the most rewarding thing about keeping your resolution? I hope to inspire other people my age to start getting healthy. I can’t wait to live my life medication-free!

Jan Bastian, Des Moines Resolution: Walk from Des Moines to Claremont, N.H., on her treadmill — 3.5 miles every day for a year. How it came about: I had a total right knee replacement on Dec. 21, 2011, and I’m finally at the point where I’m able to walk on the treadmill. I want to strengthen my knee along with the rest of my body, and I decided that this would be an excellent goal. I picked Claremont, N.H., because that is where my in-laws live. I thought it might make the journey more interesting. Typically make resolutions: yes or no? I do not typically make New Year’s resolutions because I do not usually feel strongly about keeping any of them. This one, though, I feel very strongly about, so I think I’ll be able to keep it. I have also been working out at a gym with a trainer, so I’m sure he’ll keep me focused on my goals. What do you think will be the most rewarding thing about keeping your resolution? My knee will be stronger and will help me in my daily activities. It won’t be sore or hurt during work and other daily activities. MARY CHIND/Q

8 | DECEMBER 2012

CHARLIE LITCHFIELD/Q

Terri Hale, Ankeny

DAVID PURDY/ Q PHOTOS

Resolution: I resolved in 2010 to email three things for which I am grateful each morning to a group of friends whom I eventually called my gratitude group. I have faithfully continued this resolution each day without fail since. I started with two or three close friends and slowly expanded to where my group, which I blind-copy on my emails, now has 34 members across the United States and even one person in Buenos Aires. Some members return their gratitudes daily; some do it now and then. Some are recipients only. Several have created their own gratitude groups, of which I am a member. How it came about: I read an article in the Wall Street Journal on New Year’s Eve 2009 that featured how several people had managed to keep their New Year’s resolutions. One of them was a man who had committed to texting or phoning a couple of friends each day with three things for which he was grateful. He had maintained the practice in part because he had committed to his friends he would do so. I had made gratitude lists off and on for years but never on a regular basis. His sounded very doable to me and I really, really liked the idea of starting each day in gratitude. Typically make resolutions: yes or no: I don’t think I had ever made a New Year’s resolution before. What do you think will be the most rewarding thing about keeping your resolution? I’ve already been rewarded! I have learned that no matter what else is going on in my life, I can always find at least three things to be grateful for; if anything, I have trouble stopping at three (and sometimes don’t). I have begun to practice gratitude throughout my day and have come to deeply appreciate the power of practicing gratitude. It is life-changing.

Jason Medick, Des Moines

Julie Johnson, Norwalk

Resolution: My resolution for 2013 is to implement a family book club. Since my wife and daughters and I are all readers, I think it would be fun to work through a book together, discussing the characters, story line, predictions and things of that nature. I’d like to start with some of the classics — “Moby Dick” or “Where the Red Fern Grows.” While my girls, 8 and 11, are very up-to-speed on “The Hunger Games” and “Diary of a Wimpy Kid,” I think they’d also really enjoy something timeless. I think if we’d have our club on Friday nights at different restaurants, it would also act as good family time together — and a great reason to go eat out! How it came about: I came to this resolution after being prompted by Pearl, my youngest. She joined Junior Great Books at Hanawalt Elementary in Des Moines and has really enjoyed the reading and discussions each Tuesday morning. She asked recently if I would read a book with her, and I thought that was a great idea. Typically make resolutions: yes or no? I’m typically not a resolution guy, so I’m excited to give it a shot in 2013. What do you think will be the most rewarding thing about keeping your resolution? If we can stick to the reading assignments, I really feel this could become a great regular family activity.

Resolution: I want to continue striving for a healthy outlook on life, and that includes not just eating right and exercising but also maintaining a positive attitude. How it came about: A couple of years ago, it occurred to me that I’d become somewhat negative and cynical even as I was being critical of others for the same behavior, so I decided it was time to take a closer look at myself. Since then, I’ve worked toward projecting a more positive, upbeat response to life — being more joyful and even playful. Typically make resolutions: yes or no: When I was younger, the beginning of every new year brought with it the intent to lose a few pounds, so I’d start exercising more. But like clockwork, I’d get a winter cold or flu, and my workout routine would fall by the wayside. Still, though, the opportunity to start fresh with each new year is a powerful incentive toward self-improvement. You just have to keep putting one foot in front of the other and move forward. What do you think will be the most rewarding thing about keeping your resolution? I feel better about myself when I offer reasons for others to feel better about me in the first place. It’s been gratifying in that I’ve had friends and coworkers comment on my positivity. That tells me what I’m doing is working.

December 2012 | 9

Becky Ketelsen Popp, Waukee

Ryan Day, Des Moines Resolution: My resolution is to run another half-marathon in 2013. How it came about: I ran a half-marathon with a friend in 2011. My friend is an avid runner, and it wasn’t her first half-marathon. I, on the other hand, underestimated the difficulty of running that distance. I didn’t train as well as I could have and didn’t have any plan for training. As a result, I overexerted myself too early in the race and ended up walking portions. In 2012, I hit the worst shape of my life, and I’m wanting to make 2013 different and get back into shape. The half-marathon is my way of setting a goal and working toward not being a couch potato. Typically make resolutions: yes or no? Typically, I make a New Year’s resolution and then never end up following through on it. My past resolutions have usually been based on things I wish I could do but lacked the motivation — for example, learn to speak more French, but it’s just not applicable. This time, I’m definitely more motivated. I’m unsatisfied with my body shape and I realize it’s a quality-of-health/life issue on the horizon if I don’t do something about it. What do you think will be the most rewarding thing about keeping your resolution? Hopefully, the most rewarding thing will be a renewed sense of health and confidence, but also I’m most likely going to get to share one of my friend’s passions with her.

ANDREA

Resolution: I am adopting a whole-foods, plant-based diet, and minimizing processed foods and animal products. How it came about: I’ve spent the past three years focusing on improving my health, and this is a continuation of that process. I’ve been educating myself about how the food I eat affects my health, as well as the community and the planet. Typically make resolutions: yes or no? I always try to keep growing, so I frequently make resolutions, but I never wait for the new year to get started. Change begins now! What do you think will be the most rewarding thing about keeping your resolution? I will be improving my health while decreasing the amount of stress I feel about it. No more agonizing about how to eat healthy meals, and no more counting calories!

MELENDEZ/Q

MARY CHIND/Q

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weight-loss story

A work in progress DESPITE SOME BACKTRACKING, A JOHNSTON WOMAN IS DETERMINED TO KEEP ON KEEPING ON By Jennifer Miller jenmille@dmreg.com

hen she was 34, Safiye Fleener (now 39) was pretty low. “I was miserable, fat, unhealthy and exhausted.” Not surprising since she’d just had two babies a scant year apart. Her older daughter, Adli, was 11 weeks premature, so Fleener says, “It was basically like having a 9-month-old — because she hadn’t caught up yet — and a newborn.” Adli is now 41⁄2 and her sister, Resa, is 31⁄2. Fleener also has two young stepchildren. During the weeks that Adli was in the neonatal intensive care unit, a highschool friend and fellow basketball jock came to visit. Her friend had started a meal replacement product called Isagenix, and she said it had really worked for health and weight loss. “We were a lot alike, physically,” Fleener says. “We’re built the same, we had tried all the same diets and programs and workouts, and nothing had worked really well for us.” Fleener wasn’t ready to take the leap right then, but when she hit her low point, she decided to try Isagenix. Basically, the program is drinking two meal-replacement shakes per day, followed by a healthy dinner. According to the Isagenix website (www.isagenix.com), the shakes contain a nutritionally complete meal with

protein made from grass-fed New Zealand dairy cows that exceed USDA organic standards. She putzed around and “sort of” did the program, but “I wasn’t that serious until 2011.” She got serious and entered the 2011 IsaBody Challenge, which offered a grand prize of $120,000. Fleener was dead set on winning. In addition to using the Isagenix products, she also worked out faithfully. By June of that year, only four months after starting, she had lost 53 pounds and more than 22 inches, and had finished a half-marathon. “I was shocked at how fast changes happened,” Fleener says. “I felt so much better and I didn’t crave caffeine or sugar.” Her husband, Scott, was skeptical at first, but came around when he saw the results. Fleener ended up third in the nation for her age group in the IsaBody Challenge, and while not too shabby, she says she was “devastated” that she didn’t win. She was so bummed, she says, that she more or less gave up. “I was sort of doing the maintenance,” she says, but about nine months ago, pounds started coming back. “A lot of it is stress,” Fleener says. “My kids were in a hard stage — they were mommy’s girls and once I got in the house, I couldn’t leave because they’d just stand at the door and cry.” She has gained back about 30 pounds.

Safiye Fleener before (early 2011). PHOTOS SPECIAL TO Q

“I always put the girls first — like every mom does — and I never took time for myself. But this isn’t the life I want and I have to make time for me. “I want to be healthy so my kids can see healthy. I want my life to be better.” Now that she has her healthy living mojo back, Fleener is more determined than ever to get healthy. The weight loss, she says, is just a pleasant side effect. She has signed up for the 2013 IsaBody Challenge and is back to the program and the gym — even with a broken foot. She also works with an online trainer from Minnesota, who was a Fitness America fitness model and fitness bikini contest winner in 2010.

Fleener’s goals for 2013, besides persuading Scott to buy in, are to complete the IsaBody Challenge and to head to Las Vegas in November for Fitness America’s fitness contest, hoping to win the modeling portion. “It’s just something I’ve always, always, always wanted to do,” Fleener says. The key to getting it done, she says, is surrounding yourself with positive people. “If you don’t, you fall into that negative way of thinking. But I have so many positive friends — they’re a huge support system.” And she’s trying to live that lesson. “A lot of things in life are just a mind game. You have to believe. If you doubt, you’ll never get it.”

Safiye Fleener after (June 2011).

“I want to be healthy so my kids can see healthy. I want my life to be better.”

December 2012 | 11

fitness: exercise review

Become a warrior at Spartan By Caroline Weeks Special to Q

here can you find a gym stocked with state-of-theart equipment, passionate clients, and a true leader in the pantheon of trainers? Don’t look beyond downtown Des Moines, where Spartan Strength, a functional training paradise, is nestled snugly amid the high-rise offices.

The workout: There was no hesitation getting started as I joined the Spartans who were chomping at the bit to get going. Gym owner Nick Rouse gave a thorough yet lightning-fast rundown of the evening’s workout, and before I knew it, we formed a line for warmup drills. The pace was set by the individual at the front of the line, and if you were too slow, you quickly realized that you needed to move to the back. The workout itself was one giant circuit that incorporated equipment like TRX bands, kettle bells and Bosu balls. With almost all exercises being compound movements, this training session taxed every muscle group in the body. Exercises included squats, rows, chest and shoulder presses, pull-ups and more. “I don’t want to see anybody resting during a set! If the weight gets too heavy, pick up a lighter one! Just don’t stop,” Nick growled unrelentingly as we sweated and pushed toward the next station. The beauty of a session at Spartan Strength is that it’s 12 | DECEMBER 2012

SPARTAN STRENGTH FIND IT: 2200 N.W. 159th St., Suite 600, Clive, 9870341; 500 Locust St., Suite A100, 987-0341 INFO: Go to spartan-stren gth.com for class times and pricing. Caroline Weeks is a dietetics and nutrition student at Iowa State University. She is the co-founder of www.campusfit.me, a blog dedicated to promoting fitness and nutrition information to the collegiate crowd.

just you against you. By the time I reached the final station, I was wiped. The pull-ups were done using gymnastic rings, forcing your core to engage during the entire movement. After a while, I had to assist myself by adding a little hop at the bottom. Running over to the Olympic weights, I quickly got down into a plank position, ready for sets of burpees (squat thrusts). I felt like I was doing my victory lap, proudly presenting a trophy as I pushed the plate above my head. Once the evening’s workout was completed, I chatted with some girls who told me they have been coming together every Tuesday night for about three months. Another man, who said he lived downtown and worked at Principal Financial, had an ear-to-ear grin on his face as he talked about his “neighborhood gym.” That night, I felt an

Nick Rouse, owner of Spartan Strength, encourages his students during one of his fitness classes in the downtown gym. CHRISTOPHER GANNON/Q PHOTOS

overwhelming sense of satisfaction as I walked out the door, like a lone Spartan returning from battle. What’s good: I was so impressed with Rouse, the owner, and his comprehensive knowledge of strength and conditioning design. Though his voice was stern, and his attitude no nonsense, he was willing to work with

the individuals and wanted nothing more than to see his clients succeed. When I told him I had tight elbow joints and couldn’t do dips without extensive warmup, he found a way to modify the tricep movement. He was encouraging, patient and supportive — all elements of a seasoned coach. Another aspect I appreciated, was the emphasis Rouse placed on

TRX bands. Never working much with them, I was amazed at the variety of exercises that could be done with the bands, and I realized what a versatile tool these are for any workout. What’s not so good: If you’re looking for frills like tanning beds, elliptical trainers or fancy machines, you won’t find them. The

name of this gym really does reflect its character, and you definitely attend sessions to get work done. Though Rouse does an awesome job of coaching the individual, it’s up to the client to establish his or her own level of intensity. Another aspect that I noticed was that people in that evening class didn’t interact much. There was an “every man for

I chatted with Rouse about his gym.

Spartan Strength workouts consist of stations with different equipment and exercises.

himself” vibe in the air, which for some, could be what it takes to get strong results. Later: A few hours after I completed my workout at Spartan Strength, I couldn’t believe the burst of energy

my body gave me. Even after such a strenuous and fast-paced workout, I literally felt like I could run a marathon. The next time you think a total body workout will put you out of commission, think again. It might just be the ticket to newfound rejuvenation.

Q: Tell me about your background in fitness. Were you always athletic growing up? Sports have always been a part of my life. Growing up in northwest Iowa, I played football, baseball and wrestled. I played collegiate football at Drake University, and there my role as an athlete segued into a role as a teacher coaching defensive backs for two seasons. I’ve had experience in the personal training world, and in 2008 decided to open up Spartan Strength with my wife. Q: Do you think certain disciplines you learned through fitness helped you gain success in business? I definitely incorporate all of the knowledge that I gained in my years as an athlete and coach in my business. My wife and I definitely make great teammates. She runs the marketing and design aspects of Spartan Strength, whereas I am on the frontlines, training all of my clients. Q: Describe the qualities about your style of training and approach to fitness that make you unique from all the other gyms out there. What would you say to someone who is intimidated by your workout style? I provide well-rounded strength and conditioning programming where no two workouts are ever the same. For example, I take speed and power drills from my sports background and combine them with high intensity body-weight exercises that I picked up and modified from working with a group of Marines while in Arizona. My advice to someone who is intimidated? I’m a coach, and my job is to put you in a position to succeed.

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!

Q: What are ways that you keep yourself positive and inspired to keep moving forward when you reach a certain plateau? For me, I always like delving into new things. I have been in college athletics, dabbled in MMA, and currently I am doing work in obstacle course training. Though it’s difficult, focusing and working on my weaknesses is also something that I do to move forward. Distance running was never something I was good at, and I have recently begun to try to improve that weakness. In my business, my clients are what keep me going. I am inspired by the new people that come through my doors every day and by meeting new challenges head on. Q: What are the staple foods in your refrigerator and what do you choose to eat before and after a workout? Greek yogurt, lean cuts of beef, ground turkey and chicken are my main protein sources. I love to grill vegetables like sweet potatoes, and enjoy eating blackberries when in season. Before a workout I drink a shake with branchedchain amino acids, creatine, glutamine and some caffeine. After, I’ll drink a post-workout recovery shake. Q: If you could give someone interested in improving their own health and wellness, a “perfect recipe” to total health, what would it be? Eat clean, drink plenty of water and get your rest. Many people think their muscles grow during a workout, but actually, it’s the opposite. You’re actually breaking down your body and if you don’t get enough sleep, you’re not allowing your body enough time to recover.

Stop in while clearance selection is large and prices are low!

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REG. PRICE NATURALIZERS!

ADVANCED FAMILY DENTISTRY 907 North Ankeny Blvd. Ankeny, IA 50023 Phone: 515-964-1490

DM-9000335708

Greg Brandt, Scott Yegge & Amanda Stewart, DDS

Valley West Mall Mall, W.D.M. WD M

(515)221-9255 (515)221-92 December 2012 | 13

fitness: steal this workout

Three exercise ball moves

BILL KOLLER, A TRAINER AT FITNESS WORLD 24 DOWNTOWN, DEMONSTRATES THREE MOVES WITH AN EXERCISE BALL THAT WILL TONE YOUR CORE AND IMPROVE YOUR STABILITY. â&#x20AC;&#x201D; JESS KNIGHT

Push-up with pike

DAVID PURDY/Q PHOTOS

Reverse ball crunch

This advanced move will challenge your stability. 1. Start by lying on top of the ball and rolling yourself out, until only your shins and feet are on top of the ball and you are in a push-up position.

For a beginner, this move will tighten your core. 1. Start by lying flat on the ground. Put one foot on either side of the exercise ball with your knees slightly bent.

2. Perform a push-up.

2. Lift the ball off the ground toward your chest.

14 | DECEMBER 2012

3. After the push-up, use your core to draw your feet up, rolling the ball toward your head and forcing your glutes upward. Return to starting position. This is one rep. Do two sets of 5-10 reps each.

3. Pull the ball even closer toward your chest, and return to start position. This is one rep. Do two or three sets with 8-10 reps each.

Russian twist This intermediate move will work on balance and core strength.

2. Twist your torso to the left, holding the ball parallel to the ground.

1. Start by sitting on the ball and scooting down so only your shoulders and neck are supported by the ball. Your torso should be parallel to the ground. Hold a weighted medicine ball straight above your chest.

3. Then twist your torso to the right, holding the ball parallel to the ground. This is one rep. Do two or three sets with 5-10 reps each.

Health insurance isn’t just a service. It’s a promise. At Wellmark Blue Cross and Blue Shield, we believe nothing is more personal to you than your health. We promise to take your health insurance just as personally. Always seeing a face behind every claim. Because we know how much promises matter. See for yourself at Wellmark.com or 1-866-WELLMARK.

I CANNOT CURE PAIN, BUT I CAN EASE PAIN. [ Dennis, Customer Service ] Wellmark Blue Cross and Blue Shield is an Independent Licensee of the Blue Cross and Blue Shield Association. © 2012 Wellmark, Inc. December 2012 | 15

beauty

A workout wonderland

EXERCISING WHEN ITâ&#x20AC;&#x2122;S COLD OUTSIDE IS ONE OF THE LEAST APPEALING ACTIVITIES OF WINTER. HERE ARE SOME ACCESSORIES TO KEEP YOUR SPIRITS UP UNTIL THE TEMPERATURES RISE. By Olivia Howe Espinosa

This bright vest is filled with thermal insulation and has fleece panels for greater mobility and breathability. Marmot Kitzbuhel vest, $100, Back Country.

Special to Q

Made from seamless polyester, this neck cowl converts to an ear warmer or to a hat and is designed to prevent chafing. Bula convertible, $15, Sports Authority. CHARLIE LITCHFIELD/Q PHOTOS

Use this wrap as a scarf, neck wrap or anywhere you need warmth. Made from double fabric anti-pilling microfleece and polyester. Bula bandana, $15, Sports Authority.

This hoodie is made from high-temperature insulation and quick-dry fabric. It features thumb slots with stowable mittens. Solomon hoodie, $120, Active Endeavors. Under the jacket, New Zealand merino wool is a good base layer for extreme warmth. Wooliez 150 top, $85, Active Endeavors. 16 | DECEMBER 2012

Made from merino wool, this top is itch and odor free, quick-drying and moisture-wicking. Thumb holes keep wrists covered and reflective branding ups the safety factor. Ice Breaker Pace zip top, $110, Back Country.

Made of thermal fabric for warmth, these gloves contain a stowable mitt for wind protection and a silicone-screened palm. Pearl iZumi Whine Wind Mitt, $30, Active Endeavors.

SHOPPING GUIDE The fabric on the backs of these gloves is windproof, while the fabric on the palms and cuffs is moisture-wicking, breathable and insulating. The gloves also contain a tuckaway key pocket. Mountain Hardwear Momentum running gloves, $35, Back Country.

Wigwam Ultimax socks are designed with a cushioned sole to keep feet blister-free, dry and prevent odor. $14.99, Sports Authority.

Active Endeavors, 4520 University Ave., No. 130, West Des Moines; 515-226-9345 Back Country, 2702 Beaver Ave.; 515-255-0031 Sports Authority, 4100 University Ave., West Des Moines; 515-226-9700

Touch-screen compatible, water resistant and wind repellent, Nike Storm Fit Tech Run gloves are $35 at Sports Authority. PrimaLoft technology provides water resistance for this compressible, down-filled shell with thumb slots. The North Face jacket, $160, Active Endeavors.

Now Welcoming New Patients Michelle Brown, M.S.P.T., has recently joined the Physical Therapy Department at Des Moines University Clinic. She is accepting new patients and has a special interest in neck pain, back pain and fall prevention.

Comprehensive physical therapy services: ! Physical exam/functionality assessment ! Personalized exercise prescriptions ! Coordination, balance and unsteady gait training ! Sport-specific rehabilitation For more information or to set up an appointment, call 271-1717. Medicare and most insurance accepted.

3200 Grand Avenue

| Des Moines, Iowa | 271-1717 | www.dmuclinic.org

Doing a World of Good

DM-9000329674

December 2012 | 17

DM-9000355049

18 | DECEMBER 2012

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Central Iowa Health Calendar Winter Farmers Market

SUBMIT YOUR EVENTS

When and where: Saturday in the library at the Warren County Fairgrounds, 1400 W. Second Ave., Indianola. 961-5861.

Got a healthful event you’d like to see in this calendar? We publish 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.

Great Santa 5K Run When and where: Saturday, beginning at West Des Moines City Hall, 4200 Mills Civic Parkway. Info: Registration starts at 8 a.m., the run at 9 a.m. $25 adults, $20 kids 12 and younger, $55 for a family of up to four. Register at https://secure.getme registered.com/get_ information.php? event_id=7239.

Jingle Bell Rock ’N Run When and where: Sunday at the Science Center of Iowa, 401 W. Martin Luther King Jr. Parkway. Don your most festive attire and dash through downtown Des Moines on your way to the finish line in front of the SCI building. Following the run, enjoy live music from Brother Trucker and a warm breakfast in SCI’s Food Chain Cafe catered by Hy-Vee. Info: Packet pickup starts at 8 a.m., the race at 9 a.m. Registration is $45 at www.sciowa.org/engage/ jingle-bell-rock-n-run, or at the event.

Winter Farmers Market When and where: 11 a.m.-2 p.m. Dec. 14; 9 a.m.-1 p.m. Dec. 15 at Capital Square, 400 Locust St. Featuring 125 vendors, special programming and live entertainment.

Film Series: Vegucated When and where: 7 p.m. Dec. 14 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

Info: 285-7612. Registration mandatory at www.leadingyou outdoors.org. Deadline is Dec. 21. $5 (includes snowshoes). Chris Nealy won the four-mile portion of last year’s AIB Jingle Jog at Gray’s Lake. REGISTER FILE PHOTO recent films. Info: 244-8603, ext. 107. Free.

AIB Jingle Jog When and where: Dec. 15 at the AIB campus, 2500 Fleur Drive. Take either a two- or four-mile run around the AIB College of Business. Prizes will be awarded for first, second and third place in age groups and by gender. A portion of the proceeds will benefit the DMARC food bank. Info: Registration is $35 at www.aib-eagles.com/f/Jingle_Jog.php or at the event. Check-in/registration is 7:30-8:15 a.m. and the race starts at 8:30 a.m.

Cross-Country Ski Basics When and where: 10 a.m.-noon and 12:30-2:30 p.m. Dec. 27 at Chichaqua Longhouse, 8700 N.E. 126th Ave., Maxwell. Learn the basics of cross-country skiing. Proper clothing, equipment and skiing techniques will be discussed before practicing new skills on the trails. Class will be canceled without snow. Info: Registration mandatory at www.leadingyououtdoors.org. Deadline is Dec. 26. $10.

Commitment Day 5K When and where: 9 a.m. Jan. 1 at the Iowa State Capitol Building, 1007 E. Grand Ave.

When and where: 1-2:30 p.m. Dec. 26 at Easter Lake Park, 2830 Easter Lake Drive.

In more than 30 cities, thousands of people will run this 5K to commit to living a healthy lifestyle. The run starts at the Capitol and goes through downtown Des Moines. It’s not a timed race.

Learn how easy and fun snowshoeing can be while experiencing the great outdoors. Wear warm boots. Class will be canceled without snow. Minimum age 8.

Info: Registration opens at 8:30 a.m. and the race starts at 10 a.m. Register online at www.commitmentday.com. $34-$39. Ages 18 and younger free with paid adult.

Snowshoe Hike

No More Sore Feet! Satisﬁed patients speak about our effective treatment 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 December 7th to December 31st. 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 disorbottom of your feet 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.

Dr. Wehrspan is now offering a free screening to the public December 7th to December 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. DM-9000361696

December 2012 | 19

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-9000342762

20 | DECEMBER 2012

2555 Berkshire Pkwy. Ste. A Clive, IA 50325

515.987.0051

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

515.964.2159