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Q
WHAT'S IN HEALTH
6 General health news
EDITOR
NUTRITION
Sarah Dose; 284-8722; sdose@dmreg.com
8 Iowa Girl Eats: Three tasty ways to prepare asparagus
STAFF WRITERS
10 Dietitian’s advice: Pineapple Cornish Hens
Jennifer Miller
11 Summery picnic food made healthy
DESIGNER
WEIGHT-LOSS STORY
14 Lyndee Hugen returns from the Biggest Loser Ranch 18 pounds lighter
FITNESS
18 Steal this workout: A swim routine to take you out
Amanda Holladay COPY EDITORS Joe Hawkins, Kimberly Isburg, Charles Flesher, Darla Adair-Petroski, Amber Bennett PHOTOGRAPHERS
of your comfort zone
Mary Chind, Justin Hayworth, David Purdy, Eric Rowley
20 Does your job count as exercise?
ADVERTISING SALES
HEALTH & WELLNESS
Kimm Miller; 284-8404; kimiller@dmreg.com
22 Chiropractors add other practices to their repertoires
24 Nine things your teeth can tell you about your
general health
BEAUTY
26 Keep your toes healthy with a pedicure CALENDAR
28 Healthy events this month
FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY ®
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ON THE COVER: Lyndee Hugen lost 18 pounds at the Biggest Loser Ranch in California. Read her story on page 14. Hair and makeup by Jackie McKenna at Jackie McKenna Hair Designs, 2501 128th St., Suite 202; Urbandale. ERIC ROWLEY/Q
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YOUR LIFE,
OUR PASSION Your life inspires us at Iowa Health – Des Moines. For all you do, for those you love, we’re continuously advancing the healthcare of our community. Whether attending to the specialized needs of children and cancer patients or providing comprehensive attention at our hospitals and clinics, our extended family of specialists and professionals are here, close to home, with the latest technologies and exceptional care that your life deserves. At Iowa Health – Des Moines, your life is our passion.
iowahealth.org/yourlife Iowa Health – Des Moines
Bi-plane X-ray Imaging Using high-speed, 3-D motion, our bi-plane imagery angiography system allows for faster and more accurate treatment of peripheral artery disease and other vascular diseases.
Iowa Methodist ! Iowa Lutheran ! Blank Children’s ! Methodist West John Stoddard Cancer Center ! Physicians and Clinics ! Home Care
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healthnews Study: Pot belly boosts risk of sudden cardiac death
New diet drugs may be available soon The diet drug choices available to desperate dieters may be expanding soon. A Food and Drug Administration advisory committee voted (18 to 4) Thursday to recommend approval of the new prescription diet drug lorcaserin. It marks the second obesity drug this year that the FDA advisory committee has recommended for approval. The agency often follows the panel’s advice but doesn’t have to. If both get the final green light, they could become the first obesity drugs approved in more than decade. A decision on locaserin is expected by or on June 27. Locaserin works on brain chemistry to create a feeling of fullness. It is supposed to be used in combination with a healthy diet and exercise. Patients who started the locaserin trials lost an average of 5 percent of their weight; those who completed the studies lost an average of 8 percent, says company spokesman David Schull. Another diet drug waiting for possible FDA approval is Qnexa (kyoo-NEK-suh) from Vivus. On this medication, obese people lost 10 percent of their weight in combination with diet and exercise. The agency will announce its decision on Qnexa sometime on or before July 17. Locaserin was rejected by an earlier FDA advisory panel in 2010 over safety concerns. The advisory committee that met Thursday discussed heart valve concerns but decided that the benefits of the drug outweighed the risks.
— USA Today
6 | MAY 2012
THINKSTOCK PHOTO
Rate of pregnant smokers still too high Too many American women still smoke during their pregnancies, a new report finds, and rates of such smoking vary widely depending on race. Researchers found that almost 22 percent of pregnant white women aged 15 to 44 smoked cigarettes within the previous 30 days, compared with just over 14 percent of pregnant black women and 6.5 percent of Hispanic women in the same age range. The rate of illicit drug use during pregnancy, however, was higher among black women (7.7 percent) than among white women (4.4 percent) or Hispanic women (about 3 percent), according to the Substance Abuse and Mental Health Services Administration study, released Wednesday. Rates of alcohol use during pregnancy were about the same for black and white women (12.8 percent and 12.2 percent, respectively), and much higher than among Hispanic women (7.4 percent), according to the study. The findings are based on an analysis of data from the administration’s 2002 to 2010 national surveys on drug use and health.
— HealthDay
Signs you may have an unstable kneecap Your thighbone has a v-shaped notch that accommodates your kneecap. If the groove is too narrow or shallow, the knee cap can become unstable and dislocate. The American Academy of Orthopaedic Surgeons says symptoms of an unstable kneecap include: » A buckling knee joint that can’t support your weight. » A kneecap that seems to slide to the side during movement. » Pain in the front of your knee that worsens when you’re moving. » Stiffness, swelling or pain when you sit down. » Cracking or creaking noises in your knee while you move.
— HealthDay
A “spare tire” around the midsection raises the odds of sudden cardiac death in obese people, a new study finds. A larger waist-to-hip ratio matters even more than body-mass index when it comes to sudden cardiac death risk, said study researcher Dr. Selcuk Adabag, an associate professor of medicine at the University of Minnesota in Minneapolis. Body-mass index is a measure of weight relative to height used to determine normal weight and obesity. Obesity, a moderate risk factor for sudden cardiac death, and apple-shaped bodies often go hand in hand. “The significance of this study is that it shows that abdominal obesity is an independent risk factor for sudden cardiac death, even after accounting for factors such as diabetes, hypertension and coronary heart disease,” said Adabag, who is also a cardiac electrophysiologist at the Veterans Administration Medical Center in Minneapolis. For the study, Adabag looked at the records of more than 15,000 people with an average age of 54 from four U.S. locales who were enrolled in the Atherosclerosis Risk in Communities Study. Over 13 years, more than 300 of the participants experienced sudden cardiac death. After Adabag took into account age, sex, race, education, smoking status and family history of heart disease, he found that body-mass index, waist circumference and waist-to-hip ratio all were linked with sudden cardiac death. “I expected there would be some relationship with all those factors measured,” he said.
— HealthDay
Vogue’s vow ignites spark in skeptics Lip service or sea change? Skeptics wonder whether Vogue magazine’s vow to ban models under 16 or those of any age with visible signs of eating disorders is more hype than health. The 19 editors of Vogue around the world made the promise beginning with June issues and including editions in America, France, Britan and China. They also encouraged fashion designers to reconsider “unrealistically” small sample sizes that make ultra-thin models necessary in the first place. Vogue didn’t address the widespread industry practice of digitally altering photos that critics believe promotes an impossible standard of beauty. While the new initiatives are certainly good news for models, Susan Linn of the Campaign for a Commercial-Free Childhood said Vogue didn’t go far enough. “If Vogue was really concerned about the well being of girls in terms of their health, then they would have done what Spain and Italy did and use only girls who have what has been deemed a healthy Body Mass Index.”
— Associated Press
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nutrition: eat healthy
3 Things to Make with
Asparagus
FRESH AND EASY RECIPES USING TENDER, SPRING ASPARAGUS
By KRISTIN PORTER Special to Q
I
t’s officially asparagus season! High in vitamins, folic acid, fiber and potassium, asparagus is not only a fat-free, nutritional powerhouse, but it’s also at its very best in the early spring. Look for spears that are uniform in thickness with tight, closed tips and unwrinkled stalks. Rinse asparagus under cold water and snap off tough, woody ends before using in any of these light and garden-fresh recipes.
8 | MAY 2012
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Pass through our doors...
AND LEAVE THE WORLD BEHIND
ASPARAGUS WITH HONEY-LEMON VINAIGRETTE Sweet-tart Honey-Lemon Vinaigrette enhances sautéed sweet corn and asparagus in this tongue-tingling side dish. Serves 4.
salon . day spa. boutique
INGREDIENTS 1 tablespoon butter ½ pound asparagus, trimmed and cut into 1-inch pieces 2 ears sweet corn, kernels cut off 2 green onions, chopped 1 tablespoon lemon zest 2 tablespoons lemon juice 1 tablespoon honey 1 garlic clove, microplaned or finely minced ½ teaspoon salt ¼ teaspoon pepper
DIRECTIONS 1. Combine lemon zest, lemon juice, honey, garlic, salt, and pepper in a jar with a tight-fitting lid. Shake to combine.
Read Kristin Porter’s blog, Iowa Girl Eats, at www.DesMoines Register.com/Life and discover what nutritious meals Kristin is making this week.
MASSAGES . FACIALS . BODY TREATMENTS . SPA PACKAGES . WAXING . MANICURES / PEDICURES PERMANENT HAIR REDUCTION . MEDICAL SERVICES SUCH AS CHEMICAL PEELS, MICRODERMABRASION, BOTOX AND JUVADERM . COLON HYDROTHERAPY . FULL-SERVICE SALON HAIR EXTENSIONS . COSMETIC TATTOOING . BRIDAL PACKAGES . WOMEN ’S CLOTHING AND ACCESSORIES
2. Melt butter in a large skillet over medium heat. Add asparagus, sweet corn and green onions, season with salt and pepper, then sauté until vegetables are crisp-tender, about 5-6 minutes.
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3. Drizzle with honey-lemon vinaigrette and toss to combine.
ASPARAGUS WITH GINGER-ORANGE VINAIGRETTE
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GRILLED ASPARAGUS
INGREDIENTS
Nothing beats the classic flavor of grilled asparagus simply seasoned with extra virgin olive oil, salt and pepper. Smokey, charred, and a little bit crispy. Serves 4.
1 pound asparagus, trimmed
INGREDIENTS
3 tablespoons extra virgin olive oil
1 pound asparagus, trimmed
1 tablespoon ginger, microplaned or finely minced ½ teaspoon orange zest
2 tablespoons extra virgin olive oil
2 tablespoons orange juice
1 teaspoon salt
2 teaspoons rice vinegar
½ teaspoon pepper
½ teaspoon soy sauce
DIRECTIONS
pinch black pepper
1. Preheat grill to medium high.
Far-east flavor meets ultra-easy preparation in this gingery, orange-spiked side dish. Serve with grilled chicken or fish. Serves 4.
DIRECTIONS 1. Combine extra virgin olive oil, ginger, orange zest, orange juice, rice vinegar, soy sauce and pepper in a jar with a tightfitting lid. Shake to combine. 2. Place asparagus in a steamer basket, in a large pot over boiling water, then steam until crisp-tender, about 3 minutes. 3. Remove to a platter and drizzle with vinaigrette.
2. Toss trimmed asparagus with extra virgin olive oil, salt, and pepper to coat, then place onto the grill, perpendicular to the grates. 3. Grill, rolling occasionally with tongs, until asparagus are charred and tender, about 3-4 minutes.
4100 WESTOWN PARKWAY WEST DES MOINES
515.225.7559
Start Your Day with Beautiful a Smile When you visit Advanced Family Dentistry, your comfort, health and smile are the first priorities! Our team of dedicated, experienced dental professionals will provide personalized, complete dental care for you and your entire family. The best of today’s dental care options are available to you at Advanced Family Dentistry. We use state-of-the-art technology in an office setting custom designed to offer a warm, welcoming environment. At Advanced Family Dentistry, we know that going to the dentist is not your favorite thing to do and we promise to do our best to make your dental experience with us as comfortable and relaxed as possible. Advanced Family Dentistry’s high quality, cosmetic, restorative, and preventive dentistry is for adults and children of all ages!
ADVANCED FAMILY DENTISTRY Greg Brandt, Scott Yegge & Amanda Stewart, DDS 907 North Ankeny Blvd. Ankeny, IA 50023 Phone: 515-964-1490 K1 May 2012 | 9
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nutrition: dietitian’s advice
Just the right size
CORNISH HENS ARE IDEAL FOR AN ELEGANT GRILLED ENTREE By WHITNEY PACKEBUSH Special to Q
Have you ever gotten a beer can chicken out to your grill, only to realize your grill is too small? Good news! Cornish hens are the perfect alternative to whole chickens, especially if you’re cooking for one or entertaining a crowd (they’re very elegant). (If you are intimidated by grilling these tiny hens, you can roast them in the oven instead.)
Whitney Packebush is the Fareway Corporation dietitian. Contact her at centsablehealth@ farewaystores.com. Also see www.fareway.com.
PINEAPPLE CORNISH HEN Makes 2 Cornish hens. Total time: 1 hour
INGREDIENTS 1 tablespoon butter, softened 1 tablespoon canola oil 1 tablespoon chopped cilantro ½ tablespoon lime zest, approximately 1 lime 1 tablespoon salt 1 teaspoon dried sage ½ teaspoon black pepper ½ teaspoon garlic powder ¼ teaspoon salt 2 Cornish game hens, approximately 1 pound each 2 (6-ounce) cans pineapple juice
DIRECTIONS 1. While the hens are defrosting, combine butter, oil, lime zest, cilantro, salt, sage and pepper in a small bowl. Transfer to a piece of plastic wrap and roll into a cylinder. Chill until firm (about an hour). 2. Prepare pineapple cans by removing the paper labels and scrubbing off any glue left behind. Open each can and pour out about half. 3. Rinse and pat dry Cornish hens once they are defrosted.
10 | MAY 2012
Sprinkle salt, pepper and garlic powder inside and out of each bird. 4. Slice coins of the chilled butter and place them under the skin all around the bird (don’t forget the back). 5. Tuck the wings back, drizzle the birds with oil. Set birds on top of the pineapple juice cans (so can is firmly inside the cavity) and stand chicken upright using the can and legs as a tripod. 6a. To grill the hens, grill over medium heat for approximately 40 minutes, or until internal temperature reads 180 degrees on an instant read thermometer. 6b. To bake the hens, preheat oven to 350 degrees. Roast for approximately 30 minutes per pound, or until internal temperature reaches 180 degrees on an instant read thermometer. To brown outside of chicken, increase temperature to 400 degrees during the last 10 minutes.
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nutrition: eat healthy
Confetti Coleslaw. DAVID PURDY/Q
Lighten up your picnic HEALTHFUL INGREDIENTS ARE ABUNDANT NOW, SO TAKE ADVANTAGE OF IN-SEASON ITEMS By JENNIFER MILLER jenmille@dmreg.com
J
ust because it’s picnic time doesn’t mean you have to succumb to handfuls of chips and piles of gooey potato salad. Brian Smith, a registered dietitian for Iowa Lutheran Hospital and a former cooking instructor at DMACC, says there
are plenty of delicious and healthful alternatives for festive summer dining, whether al fresco or at the family dinner table. What it boils down to (always, it seems) says Smith, is to focus on foods that come straight from the source and are in season — easier than ever in the summertime; whole-grain side dishes (potato
chips don’t count); lean, healthful proteins (a 16-ounce ribeye is an excellent choice for your taste buds, but not so much for the rest of you); and to lay off the fats and sugars. When faced with a tempting spread at a picnic or potluck, choose foods that have not been highly processed. Any time that
basic foods, such as potatoes or pork, have been processed, usually sugar, salt and/or extra hard fats are added. Plan to bring a dish or dishes made with healthful, natural ingredients. Also, don’t forget about portion size. Bringing your own small plate will stop you from mounding too much on.
If you’re in charge of the picnic or party spread, use herbs and spices, chiles, onions, garlic, ginger, vinegars, infused nut/olive oils and citrus juices to create tasty foods without using salt or lots of added sugar. Marinades and salsas made with these ingredients can add multiple dimensions of flavor to a dish. K1 May 2012 | 11
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nutrition: eat healthy BRIAN SMITH’S COOKBOOK RECOMMENDATIONS In addition to my worn copies of “The Joy of Cooking” and “The Better Homes and Gardens Cookbook,” I have found some new favorite cookbooks to gather ideas for summer foods have been: » “Better Homes and Gardens Eating for Life,” Better Homes and Gardens Publishing, Des Moines, 2001 » “Serious Barbecue,” Adam Perry Lang, Hyperion Publishing, New York, 2009 » “The Mitsitam Café Cookbook, Recipes of the National Museum of the American Indian,” Richard Hetzler, Fulcrum Publishing, Golden, Colorado, 2010 » “The New American Heart Association Cookbook, eighth edition,” Clarkson Potter Publishers, New York, 2010
GRILL-FRIENDLY FOODS AND ACCOMPANIMENTS Smith offers examples of healthy protein foods for your summer cooking, all of which are grill-friendly: » Fish, particularly oily fish such as salmon, trout, fresh tuna or mackerel » Lean pork cuts such as loin, tenderloin or America’s Cut chop » Newer lean beef cuts such as the shoulder tip blade steak, tri-tip steak, shoulder petite tender or the flat iron steak » Nuts, particularly tree nuts » Dried beans, soaked and cooked Think outside the Rice-A-Roni box for healthy grain foods for your summer cooking : » Quinoa » Wild rice or whole rice blends » Bulgur wheat
Fruited yogurt brulee. DAVID PURDY/Q
FRUITED YOGURT BRULEE Source: “Better Homes and Gardens Eating for Life,” Better Homes and Gardens Publishing
SMOKE-ROASTED SALMON
INGREDIENTS
DIRECTIONS
Source: Brain Smith
6 cups of almost any kind of fresh fruit (berries, bananas, pineapple, pears, apples, mango, papaya, peaches, apricots, melon) chopped into half-inch pieces
1. Mix yogurt and ricotta together.
Every summer, I buy about 30 pounds of frozen salmon fillets in 4-5 ounce portions from Alaska. All year long, we smokeroast them.
8 ounces vanilla yogurt ½ cup part skim or fat-free ricotta cheese ¼ cup brown sugar
2. Divide fruit into 6 custard cups and place them into a 15x10x1 baking pan. 3. Top each cup with the yogurt mixture and sprinkle the brown sugar on top. 4. Bake, uncovered in a 450 degree oven for 7-8 minutes until the sugar is melted. Serve immediately.
INGREDIENTS 2 tablespoons olive oil 1 tablespoon good quality balsamic vinegar ½ teaspoon garlic powder and fresh cracked pepper 4 filets of salmon
CONFETTI COLESLAW
SALAD INGREDIENTS
DIRECTIONS
Source: “The New American Heart Association Cookbook, eighth edition,” Clarkson Potter Publishers
12 ounces shredded green cabbage
DRESSING INGREDIENTS
4 medium green onions, thinly sliced
1. Combine the first three ingredients in a glass dish or bowl. Place the fish, flesh side down, in the marinade for at least 20 minutes.
⁄3 cup white wine vinegar
1
¼ cup sugar
3 cups shredded red cabbage ½ diced red bell pepper ½ diced green bell pepper
1 tablespoon canola oil
DIRECTIONS
1 tablespoon honey
1. Whisk dressing ingredients together.
¼ teaspoon salt
2. Combine salad ingredients and pour dressing over them.
¼ teaspoon pepper
12 | MAY 2012
3. Toss together and let sit in the refrigerator for 30 minutes before serving.
2. Prepare charcoal, putting the coals on just half of a grill. When coals have a white ash, place dampened fruitwood or hickory chips on top of the coals. 3. Put the grill grate on and place the salmon, skin side down, just on the edge of the coals (most of the filet off of the coals). 3. Baste with the marinade. 4. Cover the grill to get some smoke started and leave cover partway open to keep the heat in. Let cook for 10-12 minutes or until the flesh is firm. Serve immediately.
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nutrition: eat healthy KABOBS
MARINADES
Kabobs will cook better if you cook proteins on one skewer, possibly with a few mushrooms or onion slices, and then put the other vegetables/fruit on another skewer. Here are some of our favorite kebab ingredients. For protein: Pork tenderloin (marinated with the soy/ginger marinade); shrimp, scallops, mahi mahi (marinated in olive oil, lime juice and garlic); beef shoulder tenders (dusted with Cookies Flavor Enhancer); skinless poultry breast or tofu (marinated with any of the above choices) For fruits and vegetables: Bell peppers, onions, mushrooms, small tomatoes, summer squash, fresh pineapple, peaches, mangoes
These sauces are indispensable for adding flavor, tenderness and juiciness to what will be put on the grill. The building blocks for a good marinade are acid + sugar + oil + salt (sparingly) + flavorings (herbs, spices, peppers, chilies.) Marinades will also pull the smoke into the meat, especially if smoking chips are used. For salmon: 2 tablespoons olive oil, 1 tablespoon good quality balsamic vinegar, ½ teaspoon garlic powder, fresh cracked pepper to taste For lean pork: 2 tablespoons olive oil, 1 tablespoon low-sodium soy sauce or tamari, 1 tablespoon fresh grated ginger and 2 grated or minced garlic cloves, fresh cracked black pepper. For chicken or lamb: Blend 1⁄3 cup plain yogurt, 1 tablespoon grated fresh ginger, 2 cloves grated garlic, 1 teaspoon toasted cumin seeds, ½ teaspoon ground cardamom, ½ teaspoon red pepper flakes, and 1 tablespoon paprika in a food processor or a blender until smooth, then mix in the juice of a lemon. (From “Classic Indian Cooking” by Julie Sahni.)
— From Brian Smith
Kabobs can include pork, chicken, beef, fish, vegetables and fruit. THINKSTOCK PHOTO
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May 2012 | 13
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weight-loss story
Stretching her comfort zone
FOR LYNDEE HUGEN, GETTING HEALTHY HAS MEANT ASKING HERSELF ‘BUT WHAT IF I CAN?’
By ERIN RANDOLPH Special to Q
Lyndee Hugen, 35, lost 18 pounds during her trip to the Biggest Loser Ranch in California in April. ERIC ROWLEY/Q
14 | MAY 2012
Every woman understands the magical slimming effects of a little black dress. But when Lyndee Hugen slipped into hers on a recent Sunday spent with friends and family, it was Hugen who was the magician. Her disappearing act began more than two years ago, when Hugen, a size 24, embarked on a weight-loss mission with her friend, Molly Fairchild. And by all accounts that mission has been a success for the pair, who has collectively lost 220 pounds. Hugen alone has shed 50 inches and 98 pounds, and in April alone, she lost 18 pounds, 14 inches and 3.2 percent body fat. Hugen, who lives in Indianola, was one of 10 people nationwide who was chosen to spend a month at the Biggest Loser Resort in Malibu, Calif., a resultsoriented weight loss and wellness camp associated with the popular reality show of the same name. Hugen lived there for the month of April, working out about eight hours a day. “I tried to prepare myself for how hard it was going to be,” she said. “It was
harder.” Hugen, 35, a communications specialist at Principal Financial, is married and is a stepmother to three kids. That Hugen is 35 is significant. At the age of 33, Hugen made a decision that would ignite her journey towards a healthier self. Her motivation: thwarting her family’s “curse of 36.” “My dad’s side of the family has a lot of heart disease,” Hugen said. “He’s one of six that have had heart problems. He had a minor heart attack when he was 36. Then he had a quadruple bypass at 49. I knew I was coming up on [age 36] quickly. Being very overweight was scary.” It was then that Hugen and Fairchild decided to try out for season 9 of “The Biggest Loser.” They weren’t selected, but they were determined to press on. They enlisted the help of trainer Scott Kauffman of Aspen Athletic Club. As their athleticism grew, Hugen and Fairchild became triathletes, having both completed several sprint triathlons. Though Hugen had sparked her own weight loss momentum prior to her departure for Malibu, what she learned about herself and what she was capable
of was life-changing. On any given day, Hugen spent hours doing circuit training, hiking, treading, swimming, toning and more. The hours she wasn’t working out she was eating a controlled diet, sleeping as she could muster and attending motivational talks intended to identify and resolve emotions that were preventing residents from being healthy. For Hugen, this was eye-opening. “The biggest thing was not the pounds I lost; it was the emotional baggage I lost,” she said. “I’m kind of a control freak and I had harbored so many repressed emotions. I hadn’t forgiven and let go of them. I had a breakthrough on that, which felt like losing 100 pounds.” And a simple mantra helped her along the way: “But what if I can?” Whether she was hiking to the top of a mountain or maxing out the incline on a treadmill, Hugen felt herself challenged beyond her comfort level, and often repeating to herself, “Right foot, left foot,” as a means to keep going. And when she felt she couldn’t take one more step, she’d remind herself: “But what if I can?” And so she did. “It was amazing what
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‘
It was amazing what you could talk yourself into for two minutes or one minute or 30 seconds.’ – Lyndee Hugen
you could talk yourself into for two minutes or one minute or 30 seconds,” Hugen said. “The trainers are amazing out there as far as questioning, ‘Why are you here? What got you to this point?’ It was all about pushing myself past comfortable. Comfortable only gets you where you’ve been. I tried to soak up anything they threw at me, and I realized I’ve always
gotten really close to my goals and thought that was good enough without really fulfilling or completing any of them.” To that end, her time at the Biggest Loser Resort, though now over, has forever changed her outlook, and on more than just her health. “I am no longer wasting my time on the negativity,” Hugen said. “I was given
this amazing opportunity, and I’m so lucky to have that. I was so excited to come home and share that with my friends and family and pay it forward because I’m lucky to have it. I climbed mountains; I stood on top of mountains. It puts things in perspective.” And on the last Sunday in April, the one with the little black dress, was a party to reveal her results to
friends, family and co-workers. That day, the magician who has made pounds and inches disappear through her hard work, dedication and sweat equity wore a size 14, a size she hasn’t worn since eighth grade. And all because she pushed herself past comfortable.
Before: Lyndee Hugen in April 2010. SPECIAL TO THE REGISTER
for You. for Her.
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Meet Our Registered Dietitians
Elizabeth Pohlman
108 8th St. SW,Altoona
967-7676
epholman@hy-vee.com
Anne Hytrek
Jennifer Norgaard
410 N Ankeny Blvd.,Ankeny
964-0900
jnorgaard@hy-vee.com
3330 MLK Jr. Pkwy., DM 2540 E Euclid Ave., DM
Katie Jackson
255-0007 or 262-0640
At Hy-Vee we are committed to your health. Only your Des Moines Hy-Vee stores have 15 area dietitians with 118 years of combined professional experience to help keep you and your family healthy. If you have a question or need an informed opinion you can count on your Des Moines Area Hy-Vee dietitians.
ahytrek@hy-vee.com
4605 Fleur Dr., Des Moines
kjackson@hy-vee.com
acundiff@hy-vee.com
243-7271 or 285-6394
Easier, Healthier and Happier DM-9000336549
285-7266
Denise Boozell
Amanda Devereaux
910 N Jefferson, Indianola
961-5329
dboozell@hy-vee.com
5750 Merle Hay Rd., Johnston 849 S.Ankeny Blvd.,Ankeny
Christine Vaughan
4815 Maple Dr., Pleasant Hill
270-9045 or 964-2666 adevereaux@hy-vee.com
262-7956
cvaughan@hy-vee.com
Heather Illg
8601 Douglas Ave., Urbandale
Ellen Ries
1700 Valley West Dr.,WDM
270-2572
hillg@hy-vee.com
223-4597
eries@hy-vee.com
EVERY WEDNESDAY AT YOUR HY-VEE RECEIVE
10%OFF Lori Graff
1900 Grand Ave.,WDM
Because of Hy-Vee’s commitment to your health, it has never been more convenient to make your life...
Anne Cundiff
3221 SE 14th St., DM 1107 SE Army Post Rd., DM
Making Lives Easier, Healthier and Happier
223-8151
lgraff@hy-vee.com
Kimberly Nanninga
1725 Jordan Creek Pkwy.,WDM
223-7389
knanninga@hy-vee.com
Jodi Schweiger
1725 Jordan Creek Pkwy.,WDM
223-7389
jschweiger@hy-vee.com
Julie Gieseman
Mills Civic & I-35,WDM
225-1193
jgieseman@hy-vee.com
Sydney Jacobson
7101 University Ave., Windsor Heights
279-4225
sjacobson@hy-vee.com
More dietitian services provided especially for you:
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WELLNESS WEDN WE DN NES ESDA DA AYS YS
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fitness
Make waves in your workout SWIMMING MEANS LOW IMPACT ON THE JOINTS BUT HIGH PAYOFF IN CARDIO FITNESS By SARAH DOSE sdose@dmreg.com
I
f you’re tired of pounding the pavement, biking the same old trails or are falling asleep watching the TV on your treadmill, change your scenery at the pool a couple of times a week. Swimming is deceptively great exercise. You can get in a tough cardio routine and work your muscles, but your body won’t feel it as much because of the low impact on your joints. The workout is especially great for older exercisers who suffer from joint stiffness and pain but still want to get moving. Another bonus: You may not even feel the sweat thanks to the cool water. Elizabeth Roy, who has been swimming since she was 2 years old, teaches water aerobics at Aspen Athletic Club, 6103 S.E. 14th St. She showed us some resistance training moves to use in the water and also gave us a sample cardio routine to mix in with your usual cardio routine.
Sample cardio routine Warmup: Swim freestyle for 140 meters. Your perceived exertion should be about a 3 on a scale of 1-10. Make an effort to go very slowly, breathing every three strokes. Ladder workout: Have a waterproof watch or clock handy to do this workout. Stroke: Freestyle. Distance: 80 meters. Rest: 80 seconds. Perceived exertion: 6 Stroke: Freestyle. Distance: 100 meters. Rest: 2 minutes. PE: 7 Stroke: Freestyle. Distance: 140 meters. Rest: 2 minutes 30 seconds. PE: 7 Stroke: Freestyle. Distance: 180 meters. Rest: 1 minute. PE: 8 Stroke: Freestyle. Distance: 140 meters. Rest: 40 seconds. PE: 6 Stroke: Breast. Distance: 100 meters. Rest: 40 seconds. PE: 6 Stroke: Kick board. Distance: 80 meters. Rest: 60 seconds. PE: 4 Cooldown: Swim the breaststroke 100 meters with a perceived exertion of 3.
Aqua resistance training workout Warm-up exercises: These should all be done in the water. Backward walk/reach: While walking forward in the water, move slowly and bring your knee up as high as you can. When walking backward, keep your hand on the edge of the pool to stay steady while you really reach back with that leg. Try to cover as much ground as possible. Pick up the pace as you get going. Take 10 steps forward and 10 backward. Squats: Done like you would on land, preferably in shallow water. Do 10. Leg swings: With one side of your body next to the edge of the pool, place your hand on the edge of the pool. Swing leg forward and backward. Your goal is to get as much movement as possible. Switch sides and repeat with opposite leg. Stand facing the edge of the pool. Place your hands on the edge of the pool to steady yourself. Swing your leg in front of you in both directions. Switch legs. Do 10 each way on each leg. You just finished one set. Repeat four times, taking 30 seconds of rest between each set. Omit leg swings on last set. Elizabeth Roy demonstrates pool exercises. JUSTIN HAYWORTH/Q PHOTOS
18 | MAY 2012
Resistance training: Do four sets — exercises detailed on next page. Cool down: Repeat warm-up.
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Bar pull-ups
Starfish
Gorilla push-downs with dumbbells
You can do this exercise with your feet on the ground (if you’re a beginner) or with your knees up (more advanced). Lift and lower yourself like you would during a chin-up, keeping your core tight.
The Starfish is similar to a jumping jack, except you’ll keep your arms underwater, using the water as resistance.
This exercise works your triceps, so it’s important to keep your elbows pressed as tight behind you as you can.
1. Start with your feet together, and your arms extended at your sides, keeping them submerged. 2. Jump so your feet are about shoulder-width apart, clapping your hands in front of you. Return to start. Do these for 60 seconds in sets 1, 2 and 3. Omit them from set 4.
1. Start with your feet hip-width apart. Hold dumbbells in both hands and bend your elbows behind as high and tight as you can.
2. Push downward until your arms are straight. That’s one rep. Do 14 in sets 1 and 2 and 16 in sets 3 and 4.
Assisted single-leg squats
Trunk twists with dumbbells
You’ll want to do this exercise in shallow water, with one hand on the edge of the pool. If you’re more advanced, you can do this with no assistance.
When doing this exercise, it’s important to keep your core tight and engaged. You want to be twisting your body from the core, not just flinging your arms around in the water. Also, keep the dumbbells submerged the entire exercise, despite what the photo shows.
1. With your right hand on the pool’s edge, stand on your left foot, right leg off the ground in front of you and your left arm out in front for balance.
2. Start sinking down into a squat, concentrating on pushing your butt backward.
3. Go down as far as possible, making your thigh parallel to the floor of the pool. Return to standing. That’s one rep.
1. Start with your feet a little farther apart than your hips. Keep your core tight and your arms extended in front of you, holding dumbbells like candlesticks.
2. Twist to your right, arms fully extended.
3. Twist all the way to the left and return to center. That’s one rep. Do 8 in set 1 and 20 in sets 2, 3 and 4.
May 2012 | 19
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fitness
Stay active outside of work
JUST 30 MINUTES A DAY OF MODERATE EXERCISE CAN MAKE A BIG IMPACT ON OVERALL HEALTH Sarah Boese is a health educator for the Polk County Health Department.
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any of us spend eight hours a day working behind a desk and worrying about how we’re going to find time to fit in the recommended 30 minutes of physical activity each day. That means that people who spend their work day walking and lifting and carrying are extremely healthy and don’t have to worry about exercise, right? That might not always be true. We all know that getting physical activity is the single best thing you can do to improve your health but scientists are now trying to determine if the type of activity or the venue we get that activity in makes a difference. They are trying to answer the question “if I am engaged in physical activity at work all day do I really need to exercise too?” Here are some soundbites from recent research studies that are trying to answer this question. While it is reasonable to think that people who spend a majority of their work day engaging in physical activity would be healthier, one study found that workers with high physical demands have an elevated incidence of cardiovascular disease and premature mortality. This finding is considered to be caused by an unhealthy lifestyle and poor socio20 | MAY 2012
Shelby Herrick gets away from the office for a walk in the skywalk. Research shows 30 minutes of moderate exercise can improve overall health. Q FILE PHOTO
economic factors and because hard labor at work tends to include heavy lifting, prolonged standing and highly repetitive work, none of which raises the heart rate enough to contribute to cardiovascular fitness. A different study compared abdominal obesity
in people who are sedentary both at work and outside of work, people who were active at work and people who were active outside of work. They found that compared to people who were sedentary at work and outside of work, those who had high activity during work
were less likely to have abdominal obesity. However, those who were active outside of work (regardless of how much activity they got during work) were even less likely to have abdominal obesity. In measuring long-term sickness absence from work,
one study found that high activity during work increased sickness absence while activity outside of work decreased sickness absences. It appears that engaging in physical activity outside of work also increases the likelihood that those individuals eat a healthy diet
that may protect against heart disease according to a French study. One study of nearly 60,000 men and women found that people who were moderately active at work were less likely to develop heart failure. However, people who engaged in activity outside of work were less likely to develop heart failure than those who were only active at work. Finally, it was found that activity outside of work was associated with a lower risk of metabolic syndrome while there was no association between activity at work and metabolic syndrome. Metabolic syndrome is a combination of medical disorders that, when occurring together, increase the risk of developing cardiovascular disease and diabetes. So, what can you take away from all of this? Engaging in physical activity at work can be beneficial to your health, but being physically active outside of work provides the most benefits. Exercise can make a tremendous impact on your health. Thirty minutes is really not that much time in the context of a 24-hour day, and it doesn’t have to be strenuous exercise. That means you don’t have to do triathlons, you don’t have to bench press your body weight, and you don’t have to run stadium stairs. All you have to do is put your shoes on and walk for 30 minutes per day.
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health and wellness
Chiropractors add services
ACUPUNCTURE, LASER TREATMENTS, NONINVASIVE TECHNIQUES AND WELLNESS STRATEGIES HELP THOSE IN PAIN AND THOSE WHO SIMPLY WANT TO MAINTAIN HEALTH By JUDI RUSSELL Special to Q
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Jennifer Knobbe of Natural Health Chiropractic & Acupuncture works with Brian Chaplin, above, on realignment and with client Aaron Bloodsworth, right, using auriculotherapy. MARY CHIND/Q PHOTOS
22 | MAY 2012
s people turn more and more to natural methods of staying healthy, chiropractic care presents an attractive strategy. The treatments are noninvasive, do not include prescription drugs and often include instruction on staying healthy through exercise and nutrition. And many chiropractors are adding services, such as acupuncture and laser treatments, to augment the traditional spinal adjustments they are noted for. But making sure the spine is in proper alignment remains the cornerstone of chiropractic treatment, says Dr. Rod Langel of Langel Chiropractic Clinic in West Des Moines. If the spine is out of whack, Langel says — the technical term is “sublaxation” — then the nerves within the spine become irritated, causing pain, dysfunction and an imbalance in normal body processes. This in turn allows diseases to incubate and grow. Langel, who treats patients of all ages, says he tries to get his patients to understand that keeping the spine adjusted can also prevent illness. “We are here to get people to think of wellness, not wait for dire pain,” he says. “A lot of patients come in and get adjusted once a week, or once every two months.” An Iowa native and ISU
grad, Langel graduated from the Palmer College of Chiropractic Care in Davenport. Langel added laser treatment to his practice in January, and says the results have been “phenomenal for some patients with degenerative disc diseases, inflammation, tennis elbow, inflammatory processes.” It also works well on arthritis, he says. The laser is painless; as a precaution he does not use it for patients with cancer or pregnant women. Like most chiropractors, Langel will refer patients to medical doctors if they need more tests or prescription medications. Dr. Vince Hassel, who opened Hassel Family chiropractic in Clive in 1997, decided to study chiropractic care after using it himself as a youngster to recover from sports injuries. He says the adjustments can even be performed on babies. A recent patient, a girl just 3½ months old, had constant colic. After her first adjustment, she stopped crying, Hassel says. Hassel says chiropractic care is part of a healthly lifestyle, which includes eating more fruits, vegetables and hormone-free meat, and exercising. Patients may need the adjustments performed over several visits, he says, because it takes a while to correct sublaxations that have been there for a long time. Over the course of his career, Hassel has seen chiropractic care gain in
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Sore Feet?
Effective treatment can get rid of foot pain
By Dr. Kirk L. Wehrspan Wehrspan Chiropractic
There is now a very effective nonsurgical technique Foot pain can be caused by to minimize foot and arch pain right uneven weight bearing. Call Wehrspan Chiropractic to realign here in Des Moines. the bones of your feet and get Our treatment uses fitted with the proper orthotics. gentle techniques to realign the 26 bones of the feet and ground breaking technology to create custom foot orthotics.
Jennifer Knobbe of Natural Health Chiropractic & Acupuncture works with client Aaron Bloodsworth using acupuncture. MARY CHIND/Q
acceptance, both by laypeople and by doctors. He attributes that to the fact that more research has been done that shows the efficacy of chiropractic treatments. “It’s the safest form of health care available to anybody,” he says. Spinal problems can be caused by physical trauma, but they can also be caused by stress, Langel says. That’s why, once the spine is adjusted, he works with his patients to find ways to adopt a healthier lifestyle. “I’m a fan of other natural alternatives, (such as) massage, nutrition and exercise, but nothing works like chiropractic.” Langel did his undergraduate work at Drake University and is also a Palmer graduate. A graduate of Cleveland Chiropractic College in Kansas City, Dr. Jennifer Knobbe opened Natural Health Chiropractic and
Acupuncture in Ankeny in April. She says the most common problems she treats are colic, car sickness and constipation in children and back and shoulder pain in adults. She uses the specific prone method of adjustment — a gentle technique that is good for babies and young children. The first step in chiropractic treatment is usually an X-ray to find the source of the problem. Knobbe says she has a strong relationship with radiologists and will refer patients whose cases call for it. She sees chiropractic care becoming more popular as people seek to “go green,” and most insurance plans will cover it. Knobbe, who hates needles and blood, also performs a needle-free form of acupuncture. She uses a tiny instrument to electrically stimulate the source of a patient’s pain. Treatment can
Weight changes, repetitive strain, improper shoes, and hereditary factors can cause any of the three arches in the foot to collapse. Adjusting and unlocking the bones that make up the arches restores more normal functioning of the foot and allows for proper nerve, blood, and energy flow to resume to abnormal arches. The three arches then begin working together in unison giving the normal spring back to the patients step. Our in-office state-of-the-art foot scanner allows us to visualize what Wehrspan Chiropractic has a structures on the bottom of the feet Foot Leveler state-of-the-art arch are carrying most of the weight and scanner. Call today to make an likely causing your pain. A digital appointment for a free screening May 18 - June 8. image of your foot is used to create an orthotic insert that ensures a balanced center of gravity and even weight bearing along the entire bottom of both feet for maximum comfort and correction. We have advanced certification in disorders of the feet and have been refining our techniques over the last 15 years. Our combination of arch and foot adjustments with the use of high quality custom made orthotics has allowed many of our patients to have significant relief from arch and heel pain, plantar fasciitis, metatarsal pain, sore and tired feet, bunions, flat feet, and ankle problems.
Jennifer Knobbe works with a young client. SPECIAL TO Q
take less than five seconds, and is painless, she says. The treatment works by tapping into the electrical field that everyone has. Like Langel and Hassel, Knobbe urges frequent checkups to prevent spine disorders. “You never see your spine,” she points out, so you are often unaware of problems until pain sets in.
“Pain is the last thing to come,” she says. Chiropractors must earn a bachelor’s degree, followed by four years of study at a chiropractic college. Many pursue postgraduate hours in different methods of adjustment. In May, Knobbe will travel to China to study acupuncture more thoroughly.
A foot scan can show which structures on the bottom of your feet are carrying the most weight. The information is used to digitally create custom fit orthotics that ensure a balanced center of gravity.
Visit our website at www.westdesmoineschiro.com to read many testimonials from our satisfied patients who have found relief from their chronic and acute foot complaints.
FREE SCREENING
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 May 18th through June 8th at his West Des Moines clinic. You can contact the clinic to reserve your appointment by calling (515) 224-9999. Wehrspan Chiropractic is located at 924 4th Street, West Des Moines, one intersection west of the intersection of 63rd and Grand.
May 2012 | 23
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health and wellness
9 things your mouth can tell you (or your dentist) TEETH, TONGUE, GUMS AND LIPS GIVE CLUES ABOUT WHAT’S GOING ON IN YOUR BODY By JENNIFER MILLER jenmille@dmreg.com
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r. Robert McNurlen, a West Des Moines dentist, had a patient many years ago whom he suspected had HIV/AIDS. Not because the young, athletic dancer looked sickly, but because his mouth contained intractable sores, one of the common hallmarks of the autoimmune disorder. “When he would come in, each time, I would suggest that maybe he should have his doctor look him over. He never told me if he had AIDS and I don’t know if he knew whether he did. But all I could do was to encourage him to go to his doctor.” Your mouth holds many clues to your overall health, McNurlen says. It’s not that dentists can necessarily diagnose you with HIV/AIDS, diabetes or rheumatoid arthritis, but, McNurlen says, “You can often tell that there’s something off — something’s just not right. Inflammation of the gums is sometimes an indicator of other things.” Often, says McNurlen, what the mouths he treats tell him is that a patient eats or drinks way too much sugar, especially if there is a lot of tooth decay in an otherwise clean and healthy mouth. “We usually think about pop or candy,” he says, “but it could be sugared coffee, sports drinks or even fruit juices, which are full of sugar naturally.” Here are some conditions that may leave clues in your mouth: 24 | MAY 2012
Pregnancy. McNurlen says changes in hormones sometimes make women’s gums more sensitive to plaque, which can irritate the gums more than it would pre-pregnancy. Vitamin B deficiency. This can manifest as cracks in the corners of your mouth, according to McNurlen. Diabetes. Diabetics’ breath often has a sweet, fruity smell. Elevated blood sugar, according to Web MD, increases the risk of gum disease. Digestive issues. McNurlen says that if you have chronic acid reflux, such as GERD (gastroesophageal reflux disease), the lingual side (what we think of as the back side) of the teeth can be damaged by the acid. Bulimia/anorexia. As in GERD, repeated vomiting exposes the teeth to stomach acid. Stress. People under stress often suffer from bruxism — teeth grinding. McNurlen says grinding shows up as unusual wear or fractures in the teeth and can lead to tooth loss. Osteoporosis. According to Web MD, because the disease affects bone density, it can show up in dental X-rays as bone loss in the jaw. Anemia. An abnormally low red blood cell count can make your gums (or any tissues) unusually pale and your tongue swollen and smooth, according to Mayo Clinic. Lead poisoning. Mayo Clinic says often a “lead line” (a blue-black line) appears on the gums.
Your mouth speaks volumes about your overall health, from Vitamin B deficiency to lead poisoning. THINKSTOCK PHOTO
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beauty
Healthy toes are beautiful toes TO LOOK AND FEEL YOUR BEST, KICK OFF SANDAL SEASON WITH A COLORFUL PEDICURE By LISA LAVIA RYAN Special to Q
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hether you paint your toenails yourself or pamper yourself with pedicures, there are a few things you should know if you want to keep your feet looking polished as you head into open-toed shoe season. Cassie Sampson, owner of East Village Spa in Des Moines, said no matter how you choose to adorn your nails, the trick is keeping your feet and nails well-maintained all year round, but especially during the warm-weather months. “You deserve for your feet to be well taken care of all the time, but if they’re going to show, you don’t want to feel self-conscious about dry skin or calluses or nails that need attention,” Sampson said. “Besides, color is one of the easiest ways to boost your mood.” Courtesy of Camille Meyer, a licensed esthetician and licensed cosmetologist at East Village Spa, Sampson offers these tips to help you put your best foot forward this summer. 1. No tipping. “French tips on the toes are on the outs,” Sampson said. “lf you like the opaque look, there are some beautiful nude and lighter shades that will give you that same classic look.” 2. Choose color. “Polish manufacturers are creating some incredible color looks,
26 | MAY 2012
Tiffany Jackson enjoys a pedicure from East Village Spa nail technician Camille Meyer. MARY CHIND/Q PHOTOS
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GET CARRIED away BY OUR STYLISH SUMMER SANDALS!
Summer is Here! Vivid, bright colors, like this bright pink on the toes of Tiffany Jackson, are popular this year.
and that’s great for people who are willing to be more creative with their toes,” Sampson said. “We’re seeing some very vivid, bright colors as well as colors with a sparkle to them. The trend for summer seems to be the brighter, the better.” 3. Man up. “More men are wanting to take care of their feet, and that’s a great trend,” Sampson said. “We’re starting to target men more; they seem to see taking care of their feet and nails as more of a wellness service. And no, they don’t usually polish their toes!” 4. Select shellac. This long-wearing polish can be used for fingernails or toenails and dries under a curing lamp within seconds. “Shellac is great for brides who want their nails to look great for the wedding and then for a two-week honeymoon,” Sampson said. “It’s a polish-gel hybrid and won’t enhance the length of nails, and it’s a little more expensive. But it wears beautifully.” 5. Do your homework.
“Make sure the salon you select is clean,” Sampson said. “Ask the nail technician how their tools are cleaned and if they’re sterilized.” She said some salons are moving toward waterless pedicures or disposable, one-time-use basins to minimize the chance for infection. And if you routinely take your own nail tools to pedicures because you assume they’re cleaner than the ones at the salon, think again: “Our tools are sterile, and yours have probably been in a Baggie in your purse or your car,” Sampson said. 6. Don’t do it yourself all the time. If you don’t want to shell out $30, $40 or more for a professional pedicure every couple of weeks, consider visiting the salon once a month, or even every third or fourth time. “Even if you don’t come all the time, when you do visit the salon, your technician can offer you better ways to help your home pedicures last longer,” Sampson said. “He or she can also shape the nails in a way that you’ll be less prone to ingrowns.”
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May 2012 | 27
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Central Iowa Health Calendar
UPCOMING EVENTS — FROM OLYMPIC-STYLE GAMES TO RUN AND RIDE FUNDRAISERS Above + Beyond Cancer Celebration An incredible night with tapas by chef Cyd Koehn, wine pairings and port by Kitchen Collage, and music by Ed Kelly and Freestyle. Short multimedia presentation at 6:30 p.m. followed by live auction and dance. $100 per person, $150 couple. When and where: 6 p.m. Friday at West End Architectural Salvage, 22 S.W. Ninth St. Info: 641-529-2857. aboveandbeyondcancer.org/party.
Healing Passages Fundraiser Please join us for an exciting evening featuring live music, wine tastings and a live auction. All proceeds from the event will be put toward the funding of Healing Passages Birth & Wellness Center. $25 individuals, $40 couples. When and where: 7:15 p.m. Friday at Jasper Winery, 2400 George Flagg Parkway. Info: 266-6712.
Special Olympics Iowa State Summer Games In its 43rd year, the Special Olympics Iowa State Summer Games will host 3,000 athletes, 1,200 coaches and 2,000 volunteers from across Iowa during the Olympic-style event featuring athletic competition in eight different sports. When and where: Friday and Saturday at Iowa State University, Ames. Info: 515-986-5520.
Windsor Heights Annual Mini Marathon (WHAMM) Run or walk (5K and 10K) to benefit the Muscular Dystrophy Association. Kids’ run, mascot run, refreshments, health fair and pancake breakfast. When and where: 8 a.m. Saturday in Windsor Heights. Parking is available at the Town Center parking lot, 65th Street and University Avenue. 28 | MAY 2012
Runners cross the finish line in the 2009 Dam to Dam 20K road race. REGISTER FILE PHOTO
Info: 645-6821.
Penny’s Pieathlon Sprint triathlon, rewarded with a slice of pie. Other events available. Proceeds fund cancer research locally and nationally. When and where: 6 a.m.-noon Saturday at Waukee Family YMCA, 210 N. Warrior Lane, Waukee. Info: 240-4672. Individual tri $55, team tri $120, 5K run/walk $30, social bike ride $30.
Gladiator Assault Challenge A five-plus mile run with more than 30 obstacles. Food, beverages, music, chairlift rides and tons of fun. When and where: 9 a.m. Saturday and
Sunday at Seven Oaks Recreation, 1086 222nd Drive, Boone. Info: 432-9457. gladiatorassaultchallenge .com. Participants register online. Spectators $10.
Info: sleepyhollowraceplace.com. Participants must register online in advance. $45 per person or $100 to sign up for all three events: Kosama Warrior Runs today and July 14, Aspen Warrior Run on Aug. 25.
Kosama Warrior Run
UCAN Loop Urbandale
An extreme 5K race with more than 30 obstacles. The theme of the May race is “Mud” and the theme of the July race is “Water.” Each race’s obstacles will be geared toward, but not exclusive to, the themes. Sign up with friends. The more people who sign up the more free beer and prize money that will be given away. Check our website to follow our Kegometer and Cashometer. When and where: 9 a.m. Saturday at Sleepy Hollow Sports Park, 4051 Dean Ave. 262-4100.
Bring the family to a family-friendly bike ride through the trails of Urbandale. The event is open to cyclists of all skill levels and there will be 5-, 10- and 20-mile routes available. When and where: 10 a.m. Saturday at Walker Johnston Park, 9000 Douglas Ave., Urbandale. Info: 278-3936. $25 per person or $35 per family.
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Fat Tire Fun Ride el Bait Shop, New Belgium and Bike Iowa bring you the Fat Tire fun rides. Ride to Saint’s Pub + Patio and join the after party for New Belgium specials and to register to win a cruiser. When and where: Noon Saturday beginning at el Bait Shop, 200 S.W. Second St. 284-1970. Free.
Iowa Bicycle Festival Bicycle parade for all ages, custom bicycle show, display of RAGBRAI team buses, bicycle art show, competitions, apparel fashion show, cycling and outdoor recreation seminars. Food vendors and bicycle shops on the square. When and where: 10 a.m.-6 p.m. May 26 at Spring Lake Park, 1847 195th St., Jefferson. Info: 370-2659. Free.
Metro Trail Ride Come out and celebrate the re-opening
of the Neal Smith Trail at the Birdland levee. When and where: May 28 at McHenry Park, 1012 Oak Park Ave. Free.
Iowa Senior Olympics Multi-sporting event for participants 50 and up. Sports include tennis, golf, swimming, bowling, track, volleyball and basketball. When and where: 5 p.m. June 1; 8 a.m. June 2; 8 a.m. June 14 at Valley High School, 3650 Woodland Ave., West Des Moines. Info: 633-5011. iowaseniorolympics.com. Go to website to register. $35 through May 20; $40 afterward.
Dam to Dam It’s too late to sign up for Iowa’s distance classic (the 20K race is capped at 8,000 runners), but you can still run the 5K, volunteer or watch.
Lydia Quick and April Weaver enjoy their post-run pie at the Pieathlon in 2010.
CONTINUED ON NEXT PAGE
REGISTER FILE PHOTO
Foot & Ankle car e experts Des Moines University Foot & Ankle physicians are leading the way in medical and surgical care. In addition to caring for patients, our physicians are preparing tomorrow’s doctors to use the latest medical technology. 3200 Grand Avenue Des Moines, Iowa 515-271-1731 www.dmuclinic.org
Doing a World of Good DM-9000329667
May 2012 | 29
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Central Iowa Health Calendar
Celebrate!
May is Older Americans Month Iowa Family Caregiver Program Information & Assistance Aging & Disability Resource Center Nutrition Services Case Management
Monthly Fat Tire Fun Rides begin at el Bait shop. REGISTER FILE PHOTO
When and where: The 20K starts at 7 a.m. at Saylorville Dam, the 5K at 9:15 a.m. at 10th and Locust streets and the youth run at 10:20 a.m. just east of the finish line, at 12th Street and Grand Avenue. Info: www.damtodam.com.
Free Skin Cancer Screening When and where: 4-7 p.m. June 7 at John Stoddard Cancer Center, 1221 Pleasant St., Suite 450. Info: 241-4141. johnstoddardcancer .org/classes-and-events.aspx.
(515) 255-1310 (800) 747-5352
www.agingresources.com Serving The Counties of Boone, Dallas, Jasper, Madison, Marion, Polk, Story, and Warren
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Providing Access and Direction
30 | MAY 2012
Tour de Cure The Tour de Cure is hitting the streets of Waukee, Clive, Urbandale, Windsor Heights, West Des Moines, Des Moines, Ankeny, Johnston and Grimes. For the 100-mile ride, eight YMCA branches will serve as rest stops. There are 50-mile, 25-mile and family 2- to 10-mile ride options. All benefit the American Diabetes Association. When and where: June 9 at Waukee Family YMCA, 210 N.
Warrior Lane, Waukee. 987-9996.
Goose Poop Open Disc Golf Tournament This colorfully named disc golf tourney lets you test your prowess against locals and players from around the state. The course loops around Lake Nyanza. This 36-hole tournament is sanctioned by the Professional Disc Golf Association (PDGA). When and where: 8 a.m. June 9 at James Miller Park, 301 High St., Grinnell. Info: grinnellgames.com. Register online. $15-$40 entry fee. Nonrefundable. The first 90 registrants will receive an exclusive Grinnell Games T-shirt.
Run/Walk to Break the Silence on Ovarian Cancer The 5K run/walk and 1-mile walk benefits ovarian cancer awareness and education programs locally and nationally. Participation helps to raise awareness, celebrate survivors and remember those lost to the
disease. When and where: 9 a.m. June 9 at Raccoon River Park, 2500 Grand Ave., West Des Moines. Info: 289-0871. $30 adults, $15 for ages 6-12, free for ages 5 and younger. www.nocc.kintera.org/iowa.
Twilight Bike Criterium Participants race their bicycles at high speeds on a looped course through beautiful downtown Grinnell. Bikers must complete numerous laps, so spectators can watch them fly past over and over again. When and where: 3-9 p.m. June 9 at Central Park, 801 Park St., Grinnell. Info: 641-236-8600. grinnellgames .com. Register online. $10-$30 entry fee. Non-refundable.
Finish Strong 5K Walk/Run Saved on Sunday will perform a free concert following the race. When and where: June 9 at Johnston Evangelical Free Church,
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Claude’s 5K Warrior Run
9901 N.W. 62nd Ave., Johnston. Info: 986-0306. Walk-up registration at 5:30 p.m., kids’ race starts at 6:30 p.m., timed race starts at 7 p.m. Register at jefc.com. Kids’ race is free. 5K (T-shirt included): ages 11-17 $15, ages 18 and older $20. Kids’ T-shirts are $12.
Pedal to Petals Bikers can choose from three scenic loops: eight, 21 or 35 miles, mostly on trails within greater Des Moines. Rest stops feature homemade treats and drinks, plus botanical experts to answer garden questions and offer information. Those who opt for the long route will see a private garden with home and garden vendors providing information on rain gardens, rain barrels, water gardens, permeable patio paving, native plants and more. When and where: 10 a.m. June 10 at the Des Moines Botanical Center, 909 Robert D. Ray Drive. Info: 323-6265. getmeregistered.com. Register online. Entry fee is $30 in advance or $35 the day of the ride.
Family Dentistry
Crawl through mud and climb over obstacles in this fierce running challenge. Push your limits physically and mentally by competing in this ultimate Celtic/Scottish warrior 5K race. Join us after the race for live music, food and crazy fun. When and where: 11 a.m. June 10 at Paul W. Ahrens Park, 10th Avenue and Penrose Street, Grinnell. Info: grinnellgames.com. Register online. $40 before May 25, $50 after, $60 day of event. Entry fee non-refundable. Free parking.
Preventive Dental Services Treatment of Periodontal Disease Tooth Whitening Restoration of Implants Sealants Composite Fillings (White Fillings) Digital Radiographs and Intra-oral Camera Crowns & Bridge work
Fat Tire Fun Ride el Bait Shop, New Belgium, and Bike Iowa bring sponsor the Fat Tire fun rides. Ride to Ankeny for the Ankeny Unplugged concert. Join them after for New Belgium specials and to register to win a cruiser. When and where: June 18 at el Bait Shop, 200 S.W. Second St. Info: 284-1970. Free.
Dr. Amanda Foust Office Hours
Monday - Thursday • 8 a.m. - 5 p.m.
New Patients Welcome 965•0230 205 SE Oralabor Rd., Ste E Ankeny, IA In the Little Endeavors Daycare Building next to Fareway
DM-9000332054
Call or Schedule Online Today w w w. L i f e p o i n t D e n t a l . c o m
IOWA CHAPTER PRESENTS:
5K RUN/1 MILE WALK TO BREAK THE SILENCE ON OVARIAN CANCER
Oral Cancer Month Special
FREE
JUNE 9, 2012 · WEST DES MOINES, IA
Screening
BREAK THE SILENCE ON OVARIAN CANCER!
• • • •
Bloating Trouble eating/feeling full quickly Needing to urinate urgently or often Pelvic or abdominal pain
REGISTER NOW!
DM-9000337931
515.289.0871 · WWW.OVARIAN.ORG/IA
DM-9000338548
Talk to your doctor if you experience these symptoms for two or more weeks:
Call Today for an Appointment.
We offer flexible financial plans to fit your budget!
Offer expires June 15, 2012 West Des Moines Location 1903 EP True Pkwy | 515.224.1618
Ankeny Location 2785 N Ankeny Blvd | 515.965.5999 May 2012 | 31
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DES MOINES PEDIATRIC & ADOLESCENT CLINIC
Kenneth W. Talcott, M.D.
Julie A. Waggoner, C.P.N.P.
Brian L. Waggoner, M.D.
Sherri M. Chrisman-Batterson, C.P.N.P.
Robert A. Fornoff, M.D.
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-9000331931
32 | MAY 2012
2555 Berkshire Pkwy. Ste. A Clive, IA 50325
515.987.0051
2785 N. Ankeny Blvd. Ste. 28 Ankeny, IA 50023
515.964.2159