Q Magazine | May 2012

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2 | MAY 2012

FOR YOUTH DEVELOPMENT®

FOR HEALTHY LIVINGFOR SOCIAL RESPONSIBILITY

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Q WHAT'S IN

HEALTH

6 General health news

NUTRITION

8 Iowa Girl Eats: Three tasty ways to prepare asparagus

10 Dietitian’s advice: Pineapple Cornish Hens

11 Summery picnic food made healthy

WEIGHT-LOSS STORY

14 Lyndee Hugen returns from the Biggest LoserRanch 18 pounds lighter

FITNESS

18 Steal this workout: A swim routine to take you outof your comfort zone

20 Does your job count as exercise?

HEALTH & WELLNESS

22 Chiropractors add other practices to theirrepertoires

24 Nine things your teeth can tell you about yourgeneral health

BEAUTY

26 Keep your toes healthy with a pedicure

CALENDAR

28 Healthy events this month

EDITOR

Sarah Dose; 284-8722; [email protected]

STAFF WRITERS

Jennifer Miller

DESIGNER

Amanda Holladay

COPY EDITORS

Joe Hawkins, Kimberly Isburg, Charles Flesher,Darla Adair-Petroski, Amber Bennett

PHOTOGRAPHERS

Mary Chind, Justin Hayworth, David Purdy,Eric Rowley

ADVERTISING SALES

Kimm Miller; 284-8404; [email protected]

ON THE COVER: Lyndee Hugen lost 18 pounds at theBiggest Loser Ranch in California. Read her story onpage 14. Hair and makeup by Jackie McKenna at JackieMcKenna Hair Designs, 2501 128th St., Suite 202;Urbandale. ERIC ROWLEY/Q


May 2012 | 3

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6 | MAY 2012

healthnews

New diet drugsmay beavailable soon

The diet drug choicesavailable to desperate dietersmay be expanding soon.

A Food and DrugAdministration advisorycommittee voted (18 to 4)Thursday to recommendapproval of the newprescription diet druglorcaserin.

It marks the second obesitydrug this year that the FDAadvisory committee hasrecommended for approval. Theagency often follows the panel’sadvice but doesn’t have to. Ifboth get the final green light,they could become the firstobesity drugs approved in morethan decade. A decision onlocaserin is expected by or onJune 27.

Locaserin works on brainchemistry to create a feeling offullness. It is supposed to beused in combination with ahealthy diet and exercise.

Patients who started thelocaserin trials lost an average of5 percent of their weight; thosewho completed the studies lostan average of 8 percent, sayscompany spokesman DavidSchull.

Another diet drug waiting forpossible FDA approval is Qnexa(kyoo-NEK-suh) from Vivus. Onthis medication, obese peoplelost 10 percent of their weight incombination with diet andexercise. The agency willannounce its decision on Qnexasometime on or before July 17.

Locaserin was rejected by anearlier FDA advisory panel in2010 over safety concerns. Theadvisory committee that metThursday discussed heart valveconcerns but decided that thebenefits of the drug outweighedthe risks.

— USA Today

Rate of pregnant smokers still too highToo 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 ofpregnant 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 blackwomen (7.7 percent) than among white women (4.4 percent) or Hispanic women (about3 percent), according to the Substance Abuse and Mental Health ServicesAdministration study, released Wednesday.

Rates of alcohol use during pregnancy were about the same for black and whitewomen (12.8 percent and 12.2 percent, respectively), and much higher than amongHispanic women (7.4 percent), according to the study.

The findings are based on an analysis of data from the administration’s 2002 to 2010national 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 thegroove is too narrow or shallow, the knee cap can become unstable and dislocate.

The American Academy of Orthopaedic Surgeons says symptoms of an unstablekneecap 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

Study: Pot belly boosts risk ofsudden cardiac death

A “spare tire” around the midsection raises the odds ofsudden cardiac death in obese people, a new study finds.

A larger waist-to-hip ratio matters even more thanbody-mass index when it comes to sudden cardiac death risk,said study researcher Dr. Selcuk Adabag, an associateprofessor of medicine at the University of Minnesota inMinneapolis. Body-mass index is a measure of weight relativeto 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 thatabdominal obesity is an independent risk factor for suddencardiac death, even after accounting for factors such asdiabetes, hypertension and coronary heart disease,” saidAdabag, who is also a cardiac electrophysiologist at theVeterans Administration Medical Center in Minneapolis.

For the study, Adabag looked at the records of more than15,000 people with an average age of 54 from four U.S. localeswho were enrolled in the Atherosclerosis Risk inCommunities Study. Over 13 years, more than 300 of theparticipants experienced sudden cardiac death.

After Adabag took into account age, sex, race, education,smoking status and family history of heart disease, he foundthat body-mass index, waist circumference and waist-to-hipratio all were linked with sudden cardiac death.

“I expected there would be some relationship with allthose factors measured,” he said.

— HealthDay

Vogue’s vow ignites spark inskeptics

Lip service or sea change? Skeptics wonder whetherVogue magazine’s vow to ban models under 16 or those ofany age with visible signs of eating disorders is more hypethan health.

The 19 editors of Vogue around the world made thepromise beginning with June issues and including editions inAmerica, France, Britan and China. They also encouragedfashion designers to reconsider “unrealistically” small samplesizes that make ultra-thin models necessary in the first place.

Vogue didn’t address the widespread industry practice ofdigitally altering photos that critics believe promotes animpossible standard of beauty.

While the new initiatives are certainly good news formodels, Susan Linn of the Campaign for a Commercial-FreeChildhood said Vogue didn’t go far enough.

“If Vogue was really concerned about the well being ofgirls in terms of their health, then they would have done whatSpain and Italy did and use only girls who have what hasbeen deemed a healthy Body Mass Index.”

— Associated Press

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8 | MAY 2012

It’s officially asparagusseason! High invitamins, folic acid, fiber

and potassium, asparagus isnot only a fat-free, nutritionalpowerhouse, but it’s also atits very best in the earlyspring. Look for spears thatare uniform in thickness withtight, closed tips andunwrinkled stalks. Rinseasparagus under cold waterand snap off tough, woodyends before using in any ofthese light and garden-freshrecipes.

3 Things to Make withAsparagus

FRESH AND EASY RECIPES USING TENDER, SPRING ASPARAGUS

By KRISTIN PORTERSpecial to Q

nutrition: eat healthy


K1 May 2012 | 9

ASPARAGUS WITHHONEY-LEMON VINAIGRETTESweet-tart Honey-Lemon Vinaigrette enhances sautéed sweetcorn and asparagus in this tongue-tingling side dish. Serves 4.

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, andpepper in a jar with a tight-fitting lid. Shake to combine.

2. Melt butter in a large skillet over medium heat. Add aspara-gus, sweet corn and green onions, season with salt and pepper,then sauté until vegetables are crisp-tender, about 5-6 min-utes.

3. Drizzle with honey-lemon vinaigrette and toss to combine.

ASPARAGUS WITHGINGER-ORANGEVINAIGRETTEFar-east flavor meets ultra-easy preparation in this gingery,orange-spiked side dish. Serve with grilled chicken or fish.Serves 4.

INGREDIENTS

1 pound asparagus, trimmed

3 tablespoons extra virgin olive oil

1 tablespoon ginger, microplaned or finely minced

½ teaspoon orange zest

2 tablespoons orange juice

2 teaspoons rice vinegar

½ teaspoon soy sauce

pinch black pepper

DIRECTIONS

1. Combine extra virgin olive oil, ginger, orange zest, orangejuice, rice vinegar, soy sauce and pepper in a jar with a tight-fitting lid. Shake to combine.

2. Place asparagus in a steamer basket, in a large pot overboiling water, then steam until crisp-tender, about 3 minutes.

3. Remove to a platter and drizzle with vinaigrette.

GRILLEDASPARAGUSNothing beats the classicflavor of grilled asparagussimply seasoned with extravirgin olive oil, salt and pep-per. Smokey, charred, and alittle bit crispy. Serves 4.

INGREDIENTS

1 pound asparagus, trimmed

2 tablespoons extra virgin oliveoil

1 teaspoon salt

½ teaspoon pepper

DIRECTIONS

1. Preheat grill to mediumhigh.

2. Toss trimmed asparaguswith extra virgin olive oil,salt, and pepper to coat, thenplace onto the grill, perpen-dicular to the grates.

3. Grill, rolling occasionallywith tongs, until asparagusare charred and tender,about 3-4 minutes.

Read Kristin Porter’sblog, Iowa Girl Eats, atwww.DesMoinesRegister.com/Life anddiscover whatnutritious meals Kristinis making this week.

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10 | MAY 2012

Have you ever gotten abeer can chicken out to yourgrill, only to realize your grillis too small? Good news!Cornish hens are the perfectalternative to wholechickens, especially if you’recooking for one orentertaining a crowd (they’revery elegant). (If you areintimidated by grilling thesetiny hens, you can roast themin the oven instead.)

Just the right size CORNISH HENS ARE IDEAL FORAN ELEGANT GRILLED ENTREE

By WHITNEY PACKEBUSHSpecial to Q

Whitney Packebush isthe Fareway Corpor-ation dietitian. Contacther at [email protected]. Alsosee www.fareway.com.

PINEAPPLE CORNISH HENMakes 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 defrost-ing, combine butter, oil, limezest, cilantro, salt, sage andpepper in a small bowl. Trans-fer to a piece of plastic wrapand roll into a cylinder. Chilluntil firm (about an hour).

2. Prepare pineapple cans byremoving the paper labelsand scrubbing off any glueleft behind. Open each canand pour out about half.

3. Rinse and pat dry Cornishhens once they are defrosted.

Sprinkle salt, pepper andgarlic powder inside and outof each bird.

4. Slice coins of the chilledbutter and place them underthe skin all around the bird(don’t forget the back).

5. Tuck the wings back, driz-zle the birds with oil. Set birdson top of the pineapple juicecans (so can is firmly insidethe cavity) and stand chickenupright using the can and legsas a tripod.

6a. To grill the hens, grill overmedium heat for approxi-mately 40 minutes, or untilinternal temperature reads180 degrees on an instantread thermometer.

6b. To bake the hens, preheatoven to 350 degrees. Roastfor approximately 30 minutesper pound, or until internaltemperature reaches 180degrees on an instant readthermometer. To brownoutside of chicken, increasetemperature to 400 degreesduring the last 10 minutes.

nutrition: dietitian’s advice


K1 May 2012 | 11

Just because it’s picnic timedoesn’t mean you have tosuccumb to handfuls of

chips and piles of gooey potatosalad. Brian Smith, a registereddietitian for Iowa LutheranHospital and a former cookinginstructor at DMACC, says there

are plenty of delicious andhealthful alternatives for festivesummer dining, whether al frescoor at the family dinner table.

What it boils down to (always,it seems) says Smith, is to focus onfoods that come straight from thesource and are in season — easierthan ever in the summertime;whole-grain side dishes (potato

chips don’t count); lean, healthfulproteins (a 16-ounce ribeye is anexcellent choice for your tastebuds, but not so much for the restof you); and to lay off the fats andsugars.

When faced with a temptingspread at a picnic or potluck,choose foods that have not beenhighly processed. Any time that

basic foods, such as potatoes orpork, have been processed, usuallysugar, salt and/or extra hard fats areadded. Plan to bring a dish or dishesmade with healthful, naturalingredients.

Also, don’t forget about portionsize. Bringing your own small platewill stop you from mounding toomuch on.

If you’re in charge of the picnicor party spread, use herbs andspices, chiles, onions, garlic, ginger,vinegars, infused nut/olive oils andcitrus juices to create tasty foodswithout using salt or lots of addedsugar. Marinades and salsas madewith these ingredients can addmultiple dimensions of flavor to adish.

HEALTHFUL INGREDIENTS ARE ABUNDANT NOW, SO TAKE ADVANTAGE OF IN-SEASON ITEMS

By JENNIFER [email protected]

Confetti Coleslaw.DAVID PURDY/Q

Lighten up your picnic



12 | MAY 2012


CONFETTI COLESLAWSource: “The New American Heart Association Cookbook,eighth edition,” Clarkson Potter Publishers

DRESSING INGREDIENTS

1⁄3 cup white wine vinegar

¼ cup sugar

1 tablespoon canola oil

1 tablespoon honey

¼ teaspoon salt

¼ teaspoon pepper

SALAD INGREDIENTS

12 ounces shredded green cabbage

3 cups shredded red cabbage

4 medium green onions, thinly sliced

½ diced red bell pepper

½ diced green bell pepper

DIRECTIONS

1. Whisk dressing ingredients together.

2. Combine salad ingredients and pour dressing over them.

3. Toss together and let sit in the refrigerator for 30 minutesbefore serving.

Fruited yogurt brulee. DAVID PURDY/Q

BRIAN SMITH’S COOKBOOKRECOMMENDATIONSIn addition to my worn copies of “The Joy of Cooking” and“The Better Homes and Gardens Cookbook,” I have foundsome new favorite cookbooks to gather ideas for summer foodshave been:» “Better Homes and Gardens Eating for Life,” Better Homesand Gardens Publishing, Des Moines, 2001» “Serious Barbecue,” Adam Perry Lang, Hyperion Publishing,New York, 2009» “The Mitsitam Café Cookbook, Recipes of the National Mu-seum of the American Indian,” Richard Hetzler, Fulcrum Pub-lishing, Golden, Colorado, 2010» “The New American Heart Association Cookbook, eighthedition,” Clarkson Potter Publishers, New York, 2010

GRILL-FRIENDLY FOODS ANDACCOMPANIMENTSSmith offers examples of healthy protein foods for your sum-mer cooking, all of which are grill-friendly:» Fish, particularly oily fish such as salmon, trout, fresh tuna ormackerel» 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 cookedThink outside the Rice-A-Roni box for healthy grain foods foryour summer cooking :» Quinoa» Wild rice or whole rice blends» Bulgur wheat

FRUITED YOGURT BRULEESource: “Better Homes and Gardens Eating for Life,” Better Homes and Gardens Publishing

INGREDIENTS

6 cups of almost any kind of fresh fruit (berries, bananas,pineapple, pears, apples, mango, papaya, peaches, apricots,melon) chopped into half-inch pieces

8 ounces vanilla yogurt

½ cup part skim or fat-free ricotta cheese

¼ cup brown sugar

DIRECTIONS

1. Mix yogurt and ricotta together.

2. Divide fruit into 6 custard cups and place them into a15x10x1 baking pan.

3. Top each cup with the yogurt mixture and sprinkle thebrown sugar on top.

4. Bake, uncovered in a 450 degree oven for 7-8 minutesuntil the sugar is melted. Serve immediately.

SMOKE-ROASTED SALMONSource: Brain Smith

Every summer, I buy about 30 pounds of frozen salmon filletsin 4-5 ounce portions from Alaska. All year long, we smoke-roast them.

INGREDIENTS

2 tablespoons olive oil

1 tablespoon good quality balsamic vinegar

½ teaspoon garlic powder and fresh cracked pepper

4 filets of salmon

DIRECTIONS

1. Combine the first three ingredients in a glass dish or bowl.Place the fish, flesh side down, in the marinade for at least 20minutes.

2. Prepare charcoal, putting the coals on just half of a grill.When coals have a white ash, place dampened fruitwood orhickory 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 coverpartway open to keep the heat in. Let cook for 10-12 minutesor until the flesh is firm. Serve immediately.


May 2012 | 13

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MARINADESThese sauces are indispensable for addingflavor, tenderness and juiciness to what willbe put on the grill. The building blocks for agood marinade are acid + sugar + oil + salt(sparingly) + flavorings (herbs, spices,peppers, chilies.) Marinades will also pullthe smoke into the meat, especially ifsmoking chips are used.For salmon: 2 tablespoons olive oil, 1tablespoon good quality balsamic vinegar,½ teaspoon garlic powder, fresh crackedpepper to tasteFor lean pork: 2 tablespoons olive oil, 1tablespoon low-sodium soy sauce or tamari,1 tablespoon fresh grated ginger and 2grated or minced garlic cloves, fresh crackedblack pepper.For chicken or lamb: Blend 1⁄3 cup plainyogurt, 1 tablespoon grated fresh ginger, 2cloves grated garlic, 1 teaspoon toastedcumin seeds, ½ teaspoon groundcardamom, ½ teaspoon red pepper flakes,and 1 tablespoon paprika in a foodprocessor or a blender until smooth, thenmix in the juice of a lemon. (From “ClassicIndian Cooking” by Julie Sahni.)

KABOBSKabobs will cook better if youcook proteins on one skewer,possibly with a fewmushrooms or onion slices,and then put the othervegetables/fruit on anotherskewer. Here are some of ourfavorite kebab ingredients.For protein: Pork tenderloin(marinated with thesoy/ginger marinade); shrimp,scallops, mahi mahi(marinated in olive oil, limejuice and garlic); beefshoulder tenders (dusted withCookies Flavor Enhancer);skinless poultry breast or tofu(marinated with any of theabove choices)For fruits and vegetables:Bell peppers, onions,mushrooms, small tomatoes,summer squash, freshpineapple, peaches, mangoes

— From Brian Smith

Kabobs can include pork, chicken, beef, fish, vegetables and fruit. THINKSTOCK PHOTO



14 | MAY 2012

weight-loss story

Every womanunderstands the magicalslimming effects of a littleblack dress. But whenLyndee Hugen slipped intohers on a recent Sundayspent with friends andfamily, it was Hugen whowas the magician.

Her disappearing actbegan more than two yearsago, when Hugen, a size 24,embarked on a weight-lossmission with her friend,Molly Fairchild. And by allaccounts that mission hasbeen a success for the pair,who has collectively lost220 pounds. Hugen alonehas shed 50 inches and 98pounds, and in April alone,she lost 18 pounds, 14inches and 3.2 percent bodyfat.

Hugen, who lives inIndianola, was one of 10people nationwide who waschosen to spend a month atthe Biggest Loser Resort inMalibu, Calif., a results-oriented weight loss andwellness camp associatedwith the popular realityshow of the same name.Hugen lived there for themonth of April, working outabout eight hours a day.

“I tried to prepare myselffor how hard it was going tobe,” she said. “It was

harder.”Hugen, 35, a commun-

ications specialist at Prin-cipal Financial, is marriedand is a stepmother to threekids. That Hugen is 35 issignificant. At the age of 33,Hugen made a decision thatwould ignite her journeytowards a healthier self. Hermotivation: thwarting herfamily’s “curse of 36.”

“My dad’s side of thefamily has a lot of heartdisease,” Hugen said. “He’sone of six that have hadheart problems. He had aminor heart attack when hewas 36. Then he had aquadruple bypass at 49. Iknew I was coming up on[age 36] quickly. Being veryoverweight was scary.”

It was then that Hugenand Fairchild decided to tryout for season 9 of “TheBiggest Loser.” Theyweren’t selected, but theywere determined to presson. They enlisted the help oftrainer Scott Kauffman ofAspen Athletic Club. Astheir athleticism grew,Hugen and Fairchildbecame triathletes, havingboth completed severalsprint triathlons.

Though Hugen hadsparked her own weight lossmomentum prior to herdeparture for Malibu, whatshe learned about herselfand what she was capable

of was life-changing. On anygiven day, Hugen spenthours doing circuit training,hiking, treading, swimming,toning and more. The hoursshe wasn’t working out shewas eating a controlled diet,sleeping as she couldmuster and attendingmotivational talks intendedto identify and resolveemotions that werepreventing residents frombeing healthy. For Hugen,this was eye-opening.

“The biggest thing wasnot the pounds I lost; it wasthe emotional baggage Ilost,” she said. “I’m kind ofa control freak and I hadharbored so manyrepressed emotions. I hadn’tforgiven and let go of them.I had a breakthrough onthat, which felt like losing100 pounds.”

And a simple mantrahelped her along the way:“But what if I can?”

Whether she was hikingto the top of a mountain ormaxing out the incline on atreadmill, Hugen felt herselfchallenged beyond hercomfort level, and oftenrepeating to herself, “Rightfoot, left foot,” as a meansto keep going. And whenshe felt she couldn’t takeone more step, she’d remindherself: “But what if I can?”And so she did.

“It was amazing whatLyndee Hugen, 35, lost 18 pounds during her trip to the Biggest Loser Ranch in Californiain April. ERIC ROWLEY/Q

Stretching hercomfort zoneFOR LYNDEE HUGEN, GETTING HEALTHY HASMEANT ASKING HERSELF ‘BUT WHAT IF I CAN?’

By ERIN RANDOLPHSpecial to Q


May 2012 | 15

you could talk yourself intofor two minutes or oneminute or 30 seconds,”Hugen said. “The trainersare amazing out there as faras questioning, ‘Why areyou here? What got you tothis point?’ It was all aboutpushing myself pastcomfortable. Comfortableonly gets you where you’vebeen. I tried to soak upanything they threw at me,and I realized I’ve always

gotten really close to mygoals and thought that wasgood enough without reallyfulfilling or completing anyof them.”

To that end, her time atthe Biggest Loser Resort,though now over, has for-ever changed her outlook,and on more than just herhealth.

“I am no longer wastingmy time on the negativity,”Hugen said. “I was given

this amazing opportunity,and I’m so lucky to havethat. I was so excited tocome home and share thatwith my friends and familyand pay it forward becauseI’m lucky to have it. Iclimbed mountains; I stoodon top of mountains. It putsthings in perspective.”

And on the last Sundayin April, the one with thelittle black dress, was aparty to reveal her results to

friends, family andco-workers. That day, themagician who has madepounds and inchesdisappear through her hardwork, dedication and sweatequity wore a size 14, a sizeshe hasn’t worn since eighthgrade. And all because shepushed herself pastcomfortable.

‘It was amazing what you couldtalk yourself into for two minutes

or one minute or 30 seconds.’ – Lyndee Hugen

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18 | MAY 2012

If you’re tired of pounding the pavement, biking the same old trails or are falling asleepwatching the TV on your treadmill, change your scenery at the pool a couple of times aweek.

Swimming is deceptively great exercise. You can get in a tough cardio routine and workyour 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 butstill 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 inthe 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 ascale of 1-10. Make an effort to go very slowly, breathing every three strokes.

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 yourknee up as high as you can. When walking backward, keep your hand on the edge of the pool tostay 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 theedge of the pool. Swing leg forward and backward. Your goal is to get as much movement aspossible. Switch sides and repeat with opposite leg. Stand facing the edge of the pool. Placeyour hands on the edge of the pool to steady yourself. Swing your leg in front of you in bothdirections. 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.

Resistance training: Do four sets — exercises detailed on next page.

Cool down: Repeat warm-up.

Make waves in your workoutSWIMMING MEANS LOW IMPACT ON THE JOINTS BUT HIGH PAYOFF IN CARDIO FITNESS

By SARAH [email protected]

Elizabeth Roy demonstrates pool exercises. JUSTIN HAYWORTH/Q PHOTOS

fitness

Ladder workout: Have a waterproof watch or clock handy to do this workout.Stroke: Freestyle. Distance: 80 meters. Rest: 80 seconds. Perceived exertion: 6Stroke: Freestyle. Distance: 100 meters. Rest: 2 minutes. PE: 7Stroke: Freestyle. Distance: 140 meters. Rest: 2 minutes 30 seconds. PE: 7Stroke: Freestyle. Distance: 180 meters. Rest: 1 minute. PE: 8Stroke: Freestyle. Distance: 140 meters. Rest: 40 seconds. PE: 6Stroke: Breast. Distance: 100 meters. Rest: 40 seconds. PE: 6Stroke: Kick board. Distance: 80 meters. Rest: 60 seconds. PE: 4Cooldown: Swim the breaststroke 100 meters with a perceived exertion of 3.


May 2012 | 19

Bar pull-ups

You can do this exercise with your feet on the ground (ifyou’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.

Starfish

The Starfish is similar to a jumping jack, except you’ll keepyour arms underwater, using the water as resistance.

1. Start with your feet together, and your arms extendedat your sides, keeping them submerged.

Gorilla push-downs with dumbbells

This exercise works your triceps, so it’s important to keepyour elbows pressed as tight behind you as you can.

1. Start with your feethip-width apart. Holddumbbells in both handsand bend your elbowsbehind as high and tight asyou can.

Assisted single-leg squats

You’ll want to do this exercise in shallow water, with one hand on the edge of the pool. Ifyou’re more advanced, you can do this with no assistance.

1. With your right hand onthe pool’s edge, stand onyour left foot, right leg offthe ground in front of youand your left arm out infront for balance.

2. Jump so your feet areabout shoulder-widthapart, clapping your handsin front of you. Return tostart. Do these for 60seconds in sets 1, 2 and 3.Omit them from set 4.

2. Push downward untilyour arms are straight.That’s one rep. Do 14 in sets1 and 2 and 16 in sets 3 and4.

3. Go down as far aspossible, making your thighparallel to the floor of thepool. Return to standing.That’s one rep.

2. Start sinking down into asquat, concentrating onpushing your buttbackward.

Trunk twists with dumbbells

When doing this exercise, it’s important to keep your core tight and engaged. You wantto 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. Start with your feet alittle farther apart thanyour hips. Keep your coretight and your armsextended in front of you,holding dumbbells likecandlesticks.

2. Twist to your right, armsfully extended.

3. Twist all the way to theleft and return to center.That’s one rep. Do 8 in set 1and 20 in sets 2, 3 and 4.


20 | MAY 2012

Many of us spendeight hours a dayworking behind a

desk and worrying abouthow we’re going to find timeto fit in the recommended 30minutes of physical activityeach day. That means thatpeople who spend their workday walking and lifting andcarrying are extremelyhealthy and don’t have toworry about exercise, right?That might not always betrue.

We all know that gettingphysical activity is the singlebest thing you can do toimprove your health butscientists are now trying todetermine if the type ofactivity or the venue we getthat activity in makes adifference. They are trying toanswer the question “if I amengaged in physical activityat work all day do I reallyneed to exercise too?” Hereare some soundbites fromrecent research studies thatare trying to answer thisquestion.

While it is reasonable tothink that people who spenda majority of their work dayengaging in physical activitywould be healthier, one studyfound that workers with highphysical demands have anelevated incidence ofcardiovascular disease andpremature mortality. Thisfinding is considered to becaused by an unhealthylifestyle and poor socio-

economic factors andbecause hard labor at worktends to include heavy lifting,prolonged standing andhighly repetitive work, noneof which raises the heart rateenough to contribute tocardiovascular fitness.

A different studycompared abdominal obesity

in people who are sedentaryboth at work and outside ofwork, people who wereactive at work and peoplewho were active outside ofwork. They found thatcompared to people whowere sedentary at work andoutside of work, those whohad high activity during work

were less likely to haveabdominal obesity. However,those who were activeoutside of work (regardlessof how much activity theygot during work) were evenless likely to have abdominalobesity.

In measuring long-termsickness absence from work,

one study found that highactivity during work incre-ased sickness absence whileactivity outside of work de-creased sickness absences.

It appears that engagingin physical activity outside ofwork also increases thelikelihood that thoseindividuals eat a healthy diet

that may protect againstheart disease according to aFrench study.

One study of nearly60,000 men and womenfound that people who weremoderately active at workwere less likely to developheart failure. However,people who engaged inactivity outside of work wereless likely to develop heartfailure than those who wereonly active at work.

Finally, it was found thatactivity outside of work wasassociated with a lower riskof metabolic syndrome whilethere was no associationbetween activity at work andmetabolic syndrome.Metabolic syndrome is acombination of medicaldisorders that, whenoccurring together, increasethe risk of developingcardiovascular disease anddiabetes.

So, what can you takeaway from all of this?Engaging in physical activityat work can be beneficial toyour health, but beingphysically active outside ofwork provides the mostbenefits. Exercise can makea tremendous impact onyour health.

Thirty minutes is reallynot that much time in thecontext of a 24-hour day,and it doesn’t have to bestrenuous exercise. Thatmeans you don’t have to dotriathlons, you don’t have tobench press your bodyweight, and you don’t haveto run stadium stairs. All youhave to do is put your shoeson and walk for 30 minutesper day.

Stay active outside of workJUST 30 MINUTES A DAY OF MODERATE EXERCISE CAN MAKE A BIG IMPACT ON OVERALL HEALTH

Shelby Herrick gets away from the office for a walk in the skywalk. Research shows 30 minutes of moderate exercise canimprove overall health. Q FILE PHOTO

Sarah Boese is ahealth educatorfor the PolkCounty HealthDepartment.

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22 | MAY 2012

health and wellness

As people turn moreand more to naturalmethods of staying

healthy, chiropractic carepresents an attractivestrategy. The treatments arenoninvasive, do not includeprescription drugs and ofteninclude instruction on stayinghealthy through exercise andnutrition. And manychiropractors are addingservices, such asacupuncture and lasertreatments, to augment thetraditional spinal adjustmentsthey are noted for.

But making sure the spineis in proper alignmentremains the cornerstone ofchiropractic treatment, saysDr. Rod Langel of LangelChiropractic Clinic in WestDes Moines. If the spine isout of whack, Langel says —the technical term is“sublaxation” — then thenerves within the spinebecome irritated, causingpain, dysfunction and animbalance in normal bodyprocesses. This in turn allowsdiseases to incubate andgrow.

Langel, who treatspatients of all ages, says hetries to get his patients tounderstand that keeping thespine adjusted can alsoprevent illness.

“We are here to getpeople to think of wellness,not wait for dire pain,” hesays. “A lot of patients comein and get adjusted once aweek, or once every twomonths.”

An Iowa native and ISU

grad, Langel graduated fromthe Palmer College ofChiropractic Care inDavenport.

Langel added lasertreatment to his practice inJanuary, and says the resultshave been “phenomenal forsome patients withdegenerative disc diseases,inflammation, tennis elbow,inflammatory processes.” Italso works well on arthritis,he says. The laser is painless;as a precaution he does notuse it for patients with canceror pregnant women.

Like most chiropractors,Langel will refer patients tomedical doctors if they needmore tests or prescriptionmedications.

Dr. Vince Hassel, whoopened Hassel Familychiropractic in Clive in 1997,decided to study chiropracticcare after using it himself as ayoungster to recover fromsports injuries. He says theadjustments can even beperformed on babies. Arecent patient, a girl just 3½months old, had constantcolic. After her firstadjustment, she stoppedcrying, Hassel says.

Hassel says chiropracticcare is part of a healthlylifestyle, which includeseating more fruits, vegetablesand hormone-free meat, andexercising. Patients may needthe adjustments performedover several visits, he says,because it takes a while tocorrect sublaxations thathave been there for a longtime.

Over the course of hiscareer, Hassel has seenchiropractic care gain in

Chiropractors add servicesACUPUNCTURE, LASER TREATMENTS, NONINVASIVE TECHNIQUES AND WELLNESS STRATEGIESHELP THOSE IN PAIN AND THOSE WHO SIMPLY WANT TO MAINTAIN HEALTH

By JUDI RUSSELLSpecial to Q

Jennifer Knobbe of NaturalHealth Chiropractic &Acupuncture works withBrian Chaplin, above, onrealignment and withclient Aaron Bloodsworth,right, using auriculotherapy.MARY CHIND/Q PHOTOS


May 2012 | 23

acceptance, both bylaypeople and by doctors. Heattributes that to the fact thatmore research has been donethat shows the efficacy ofchiropractic treatments. “It’sthe safest form of health careavailable to anybody,” hesays.

Spinal problems can becaused by physical trauma,but they can also be causedby stress, Langel says. That’swhy, once the spine isadjusted, he works with hispatients to find ways to adopta healthier lifestyle.

“I’m a fan of other naturalalternatives, (such as)massage, nutrition andexercise, but nothing workslike chiropractic.”

Langel did his undergrad-uate work at Drake Univer-sity and is also a Palmergraduate.

A graduate of ClevelandChiropractic College inKansas City, Dr. JenniferKnobbe opened NaturalHealth Chiropractic and

Acupuncture in Ankeny inApril. She says the mostcommon problems she treatsare colic, car sickness andconstipation in children andback and shoulder pain inadults. She uses the specificprone method of adjustment— a gentle technique that isgood for babies and youngchildren.

The first step inchiropractic treatment isusually an X-ray to find thesource of the problem.Knobbe says she has a strongrelationship with radiologistsand will refer patients whosecases call for it.

She sees chiropractic carebecoming more popular aspeople seek to “go green,”and most insurance plans willcover it.

Knobbe, who hatesneedles and blood, alsoperforms a needle-free formof acupuncture. She uses atiny instrument to electricallystimulate the source of apatient’s pain. Treatment can

take less than five seconds,and is painless, she says. Thetreatment works by tappinginto the electrical field thateveryone has.

Like Langel and Hassel,Knobbe urges frequentcheckups to prevent spinedisorders. “You never seeyour spine,” she points out,so you are often unaware ofproblems until pain sets in.

“Pain is the last thing tocome,” she says.

Chiropractors must earn abachelor’s degree, followedby four years of study at achiropractic college. Manypursue postgraduate hours indifferent methods ofadjustment. In May, Knobbewill travel to China to studyacupuncture morethoroughly.

Jennifer Knobbe of Natural Health Chiropractic & Acupuncture works with client Aaron Bloodsworth using acupuncture.MARY CHIND/Q

Jennifer Knobbe works with a young client. SPECIAL TO Q

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24 | MAY 2012

health and wellness

Dr. Robert McNurlen, aWest Des Moinesdentist, had a patient

many years ago whom hesuspected had HIV/AIDS. Notbecause the young, athleticdancer looked sickly, butbecause his mouth containedintractable sores, one of thecommon hallmarks of theautoimmune disorder. “When hewould come in, each time, Iwould suggest that maybe heshould have his doctor look himover. He never told me if he hadAIDS and I don’t know if heknew whether he did. But all Icould do was to encourage himto go to his doctor.”

Your mouth holds manyclues to your overall health,McNurlen says. It’s not thatdentists can necessarilydiagnose you with HIV/AIDS,diabetes or rheumatoid arthritis,but, McNurlen says, “You canoften tell that there’s somethingoff — something’s just not right.Inflammation of the gums issometimes an indicator of otherthings.”

Often, says McNurlen, whatthe mouths he treats tell him isthat a patient eats or drinks waytoo much sugar, especially ifthere is a lot of tooth decay inan otherwise clean and healthymouth. “We usually think aboutpop or candy,” he says, “but itcould be sugared coffee, sportsdrinks or even fruit juices, whichare full of sugar naturally.”

Here are some conditionsthat may leave clues in yourmouth:

Pregnancy. McNurlen sayschanges in hormones some-times make women’s gumsmore sensitive to plaque, whichcan irritate the gums more thanit would pre-pregnancy.Vitamin B deficiency. Thiscan manifest as cracks in thecorners of your mouth,according to McNurlen.Diabetes. Diabetics’ breathoften has a sweet, fruity smell.Elevated blood sugar, accordingto Web MD, increases the risk ofgum disease.Digestive issues. McNurlensays that if you have chronicacid reflux, such as GERD(gastroesophageal refluxdisease), the lingual side (whatwe think of as the back side) ofthe teeth can be damaged bythe acid.Bulimia/anorexia. As inGERD, repeated vomitingexposes the teeth to stomachacid.Stress. People under stressoften suffer from bruxism —teeth grinding. McNurlen saysgrinding shows up as unusualwear or fractures in the teethand can lead to tooth loss.Osteoporosis. According toWeb MD, because the diseaseaffects bone density, it can showup in dental X-rays as bone lossin the jaw.Anemia. An abnormally lowred blood cell count can makeyour gums (or any tissues)unusually pale and your tongueswollen and smooth, accordingto Mayo Clinic.Lead poisoning. Mayo Clinicsays often a “lead line” (ablue-black line) appears on thegums.

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 [email protected]

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26 | MAY 2012

beauty

Whether you paintyour toenailsyourself or

pamper yourself withpedicures, there are a fewthings you should know ifyou want to keep your feetlooking polished as you headinto open-toed shoe season.

Cassie Sampson, owner ofEast Village Spa in DesMoines, said no matter howyou choose to adorn yournails, the trick is keepingyour feet and nailswell-maintained all yearround, but especially duringthe warm-weather months.

“You deserve for your feetto be well taken care of allthe time, but if they’re goingto show, you don’t want tofeel self-conscious about dryskin or calluses or nails thatneed attention,” Sampsonsaid. “Besides, color is one ofthe easiest ways to boostyour mood.”

Courtesy of CamilleMeyer, a licensed estheticianand licensed cosmetologistat East Village Spa, Sampsonoffers these tips to help youput your best foot forwardthis summer.

1. No tipping. “French tipson the toes are on the outs,”Sampson said. “lf you likethe opaque look, there aresome beautiful nude andlighter shades that will giveyou that same classic look.”

2. Choose color. “Polishmanufacturers are creatingsome incredible color looks,

Healthy toes are beautiful toesTO LOOK AND FEEL YOUR BEST, KICK OFF SANDAL SEASON WITH A COLORFUL PEDICURE

By LISA LAVIA RYANSpecial to Q

Tiffany Jackson enjoys a pedicure from East Village Spa nail technician Camille Meyer. MARY CHIND/Q PHOTOS


May 2012 | 27

and that’s great for peoplewho are willing to be morecreative with their toes,”Sampson said. “We’re seeingsome very vivid, brightcolors as well as colors witha sparkle to them. The trendfor summer seems to be thebrighter, the better.”

3. Man up. “More men arewanting to take care of theirfeet, and that’s a greattrend,” Sampson said. “We’restarting to target men more;they seem to see taking careof their feet and nails asmore of a wellness service.And no, they don’t usuallypolish their toes!”

4. Select shellac. Thislong-wearing polish can beused for fingernails ortoenails and dries under acuring lamp within seconds.“Shellac is great for brideswho want their nails to lookgreat for the wedding andthen for a two-weekhoneymoon,” Sampson said.“It’s a polish-gel hybrid andwon’t enhance the length ofnails, and it’s a little moreexpensive. But it wearsbeautifully.”

5. Do your homework.

“Make sure the salon youselect is clean,” Sampsonsaid. “Ask the nail technicianhow their tools are cleanedand if they’re sterilized.” Shesaid some salons are movingtoward waterless pedicuresor disposable, one-time-usebasins to minimize thechance for infection. And ifyou routinely take your ownnail tools to pedicuresbecause you assume they’recleaner than the ones at thesalon, think again: “Our toolsare sterile, and yours haveprobably been in a Baggie inyour purse or your car,”Sampson said.

6. Don’t do it yourselfall the time. If you don’twant to shell out $30, $40 ormore for a professionalpedicure every couple ofweeks, consider visiting thesalon once a month, or evenevery third or fourth time.“Even if you don’t come allthe time, when you do visitthe salon, your techniciancan offer you better ways tohelp your home pedicureslast longer,” Sampson said.“He or she can also shapethe nails in a way that you’llbe less prone to ingrowns.”

Vivid, bright colors, like this bright pink on the toes of Tiffany Jackson, are popular this year.

OTHER QUICK TIPSFROM SAMPSON» “Nail polish is the new

lipstick. It’s a quick andeasy way for women tohave somethingchangeable to boost theirmood and make themfeel good.”

» “If you want your polishto last longer, choose onewith glitter — and stayout of the water. I’m aswimmer, and polishnever lasts as long ifyou’re in chlorine a lot.”

» “If your salon uses one ofthose things that lookslike a cheese grater toremove calluses, leave.Salons in spas in Iowa arenot allowed to use those.They’re not safe.”

» “For the best experience,make an appointment. Alot of high-end salons arestarting to require them.”

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28 | MAY 2012

Central Iowa Health Calendar

Above + Beyond CancerCelebration

An incredible night with tapas by chefCyd Koehn, wine pairings and port byKitchen Collage, and music by Ed Kellyand Freestyle. Short multimediapresentation at 6:30 p.m. followed by liveauction and dance. $100 per person, $150couple.When and where: 6 p.m. Friday at WestEnd Architectural Salvage, 22 S.W. NinthSt.Info: 641-529-2857.aboveandbeyondcancer.org/party.

Healing Passages Fundraiser

Please join us for an exciting eveningfeaturing live music, wine tastings and alive auction. All proceeds from the eventwill be put toward the funding ofHealing Passages Birth & Wellness Center.$25 individuals, $40 couples.When and where: 7:15 p.m. Friday atJasper Winery, 2400 George FlaggParkway.Info: 266-6712.

Special Olympics Iowa StateSummer Games

In its 43rd year, the Special Olympics IowaState Summer Games will host 3,000athletes, 1,200 coaches and 2,000volunteers from across Iowa during theOlympic-style event featuring athleticcompetition in eight different sports.When and where: Friday and Saturdayat Iowa State University, Ames.Info: 515-986-5520.

Windsor Heights Annual MiniMarathon (WHAMM)

Run or walk (5K and 10K) to benefit theMuscular Dystrophy Association. Kids’run, mascot run, refreshments, health fairand pancake breakfast.When and where: 8 a.m. Saturday inWindsor Heights. Parking is available atthe Town Center parking lot, 65th Streetand University Avenue.

Info: 645-6821.

Penny’s Pieathlon

Sprint triathlon, rewarded with a slice ofpie. Other events available. Proceedsfund cancer research locally andnationally.When and where: 6 a.m.-noon Saturdayat Waukee Family YMCA, 210 N. WarriorLane, Waukee.Info: 240-4672. Individual tri $55, teamtri $120, 5K run/walk $30, social bike ride$30.

Gladiator Assault Challenge

A five-plus mile run with more than 30obstacles. Food, beverages, music,chairlift rides and tons of fun.When and where: 9 a.m. Saturday and

Sunday at Seven Oaks Recreation, 1086222nd Drive, Boone.Info: 432-9457.gladiatorassaultchallenge .com.Participants register online. Spectators$10.

Kosama Warrior Run

An extreme 5K race with more than 30obstacles. The theme of the May race is“Mud” and the theme of the July race is“Water.” Each race’s obstacles will begeared toward, but not exclusive to, thethemes. Sign up with friends. The morepeople who sign up the more free beerand prize money that will be given away.Check our website to follow ourKegometer and Cashometer.When and where: 9 a.m. Saturday atSleepy Hollow Sports Park, 4051 DeanAve. 262-4100.

Info: sleepyhollowraceplace.com.Participants must register online inadvance. $45 per person or $100 to signup for all three events: Kosama WarriorRuns today and July 14, Aspen WarriorRun on Aug. 25.

UCAN Loop Urbandale

Bring the family to a family-friendly bikeride through the trails of Urbandale. Theevent is open to cyclists of all skill levelsand there will be 5-, 10- and 20-mileroutes available.When and where: 10 a.m. Saturday atWalker Johnston Park, 9000 DouglasAve., Urbandale.Info: 278-3936. $25 per person or $35per family.

Runners cross the finish line in the 2009 Dam to Dam 20K road race. REGISTER FILE PHOTO

UPCOMING EVENTS — FROM OLYMPIC-STYLE GAMES TO RUN AND RIDE FUNDRAISERS


May 2012 | 29

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Fat Tire Fun Ride

el Bait Shop, New Belgium and Bike Iowabring you the Fat Tire fun rides. Ride toSaint’s Pub + Patio and join the afterparty for New Belgium specials and toregister to win a cruiser.When and where: Noon Saturdaybeginning at el Bait Shop, 200 S.W.Second St. 284-1970. Free.

Iowa Bicycle Festival

Bicycle parade for all ages, custom bicycleshow, display of RAGBRAI team buses,bicycle art show, competitions, apparelfashion show, cycling and outdoorrecreation seminars. Food vendors andbicycle shops on the square.When and where: 10 a.m.-6 p.m. May26 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 Birdlandlevee.When and where: May 28 at McHenryPark, 1012 Oak Park Ave. Free.

Iowa Senior Olympics

Multi-sporting event for participants 50and up. Sports include tennis, golf,swimming, bowling, track, volleyball andbasketball.When and where: 5 p.m. June 1; 8 a.m.June 2; 8 a.m. June 14 at Valley HighSchool, 3650 Woodland Ave., West DesMoines.Info: 633-5011. iowaseniorolympics.com.Go to website to register. $35 throughMay 20; $40 afterward.

Dam to Dam

It’s too late to sign up for Iowa’s distanceclassic (the 20K race is capped at 8,000runners), 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.REGISTER FILE PHOTO

CONTINUED ON NEXT PAGE


30 | MAY 2012

Celebrate!May is Older

AmericansMonthIowa Family Caregiver Program

Information & AssistanceAging & DisabilityResource CenterNutrition ServicesCaseManagement

(515) 255-1310(800) 747-5352

www.agingresources.comServing The Counties of Boone,Dallas, Jasper, Madison, Marion,

Polk, Story, andWarren

Providing AccessandDirection

DM-9000338807

When and where: The 20K starts at7 a.m. at Saylorville Dam, the 5K at9:15 a.m. at 10th and Locust streetsand the youth run at 10:20 a.m. justeast of the finish line, at 12th Streetand Grand Avenue.Info: www.damtodam.com.

Free Skin CancerScreening

When and where: 4-7 p.m. June 7at John Stoddard Cancer Center,1221 Pleasant St., Suite 450.Info: 241-4141. johnstoddardcancer.org/classes-and-events.aspx.

Tour de Cure

The Tour de Cure is hitting thestreets of Waukee, Clive, Urbandale,Windsor Heights, West Des Moines,Des Moines, Ankeny, Johnston andGrimes. For the 100-mile ride, eightYMCA branches will serve as reststops. There are 50-mile, 25-mileand family 2- to 10-mile rideoptions. All benefit the AmericanDiabetes Association.When and where: June 9 atWaukee Family YMCA, 210 N.

Warrior Lane, Waukee. 987-9996.

Goose Poop Open DiscGolf Tournament

This colorfully named disc golftourney lets you test your prowessagainst locals and players fromaround the state. The course loopsaround Lake Nyanza. This 36-holetournament is sanctioned by theProfessional Disc Golf Association(PDGA).When and where: 8 a.m. June 9 atJames Miller Park, 301 High St.,Grinnell.Info: grinnellgames.com. Registeronline. $15-$40 entry fee. Non-refundable. The first 90 registrantswill receive an exclusive GrinnellGames T-shirt.

Run/Walk to Break theSilence on Ovarian Cancer

The 5K run/walk and 1-mile walkbenefits ovarian cancer awarenessand education programs locally andnationally. Participation helps toraise awareness, celebrate survivorsand remember those lost to the

disease.When and where: 9 a.m. June 9 atRaccoon River Park, 2500 GrandAve., West Des Moines.Info: 289-0871. $30 adults, $15 forages 6-12, free for ages 5 andyounger.www.nocc.kintera.org/iowa.

Twilight Bike Criterium

Participants race their bicycles athigh speeds on a looped coursethrough beautiful downtownGrinnell. Bikers must completenumerous laps, so spectators canwatch them fly past over and overagain.When and where: 3-9 p.m. June 9at Central Park, 801 Park St.,Grinnell.Info: 641-236-8600. grinnellgames.com. Register online. $10-$30 entryfee. Non-refundable.

Finish Strong 5K Walk/Run

Saved on Sunday will perform a freeconcert following the race.When and where: June 9 atJohnston Evangelical Free Church,

Monthly Fat Tire Fun Rides begin at el Bait shop. REGISTER FILE PHOTO

Central Iowa Health Calendar


May 2012 | 31

DM-9000332054

New PatientsWelcomeOffice Hours

Monday - Thursday • 8 a.m. - 5 p.m. 965•0230205 SEOralaborRd., Ste E

Ankeny, IAIn the Little EndeavorsDaycare

Building next to Fareway

Preventive Dental ServicesTreatmentof PeriodontalDiseaseToothWhiteningRestorationof ImplantsSealantsComposite Fillings (White Fillings)DigitalRadiographs and Intra-oralCameraCrowns & Bridgework

FamilyDentistry

Dr. Amanda Foust

IOWA CHAPTER PRESENTS:

5K RUN/1 MILE WALK TOBREAK THE SILENCE

ON OVARIAN CANCERJUNE 9, 2012 · WEST DES MOINES, IA

BREAK THE SILENCE ON OVARIAN CANCER!

Talk to your doctor if you experience thesesymptoms for two or more weeks:

• Bloating• Trouble eating/feeling full quickly• Needing to urinate urgently or often• Pelvic or abdominal pain

REGISTER NOW!515.289.0871 · WWW.OVARIAN.ORG/IA

DM-9000337931

We offer flexible financial plansto fit your budget!

www. L i f e p o i n t D e n t a l . c om

DM-900

0338

548

Oral CancerMonth Special

FREEScreening

Call Today foran Appointment.

Offer expires June 15, 2012

West Des Moines Location1903 EP True Pkwy | 515.224.1618

Ankeny Location2785 N Ankeny Blvd | 515.965.5999

www. L i f e p o i

Call or Schedule Online Today

9901 N.W. 62nd Ave., Johnston.Info: 986-0306. Walk-up registration at5:30 p.m., kids’ race starts at 6:30 p.m.,timed race starts at 7 p.m. Register atjefc.com. Kids’ race is free. 5K (T-shirtincluded): ages 11-17 $15, ages 18 andolder $20. Kids’ T-shirts are $12.

Pedal to Petals

Bikers can choose from three scenicloops: eight, 21 or 35 miles, mostly ontrails within greater Des Moines. Reststops feature homemade treats anddrinks, plus botanical experts to answergarden questions and offer information.Those who opt for the long route will seea private garden with home and gardenvendors providing information on raingardens, rain barrels, water gardens,permeable patio paving, native plantsand more.When and where: 10 a.m. June 10 at theDes Moines Botanical Center, 909 RobertD. Ray Drive.Info: 323-6265. getmeregistered.com.Register online. Entry fee is $30 inadvance or $35 the day of the ride.

Claude’s 5K Warrior Run

Crawl through mud and climb overobstacles in this fierce running challenge.Push your limits physically and mentallyby competing in this ultimateCeltic/Scottish warrior 5K race. Join usafter the race for live music, food andcrazy fun.When and where: 11 a.m. June 10 atPaul W. Ahrens Park, 10th Avenue andPenrose Street, Grinnell.Info: grinnellgames.com. Register online.$40 before May 25, $50 after, $60 day ofevent. Entry fee non-refundable. Freeparking.

Fat Tire Fun Ride

el Bait Shop, New Belgium, and BikeIowa bring sponsor the Fat Tire fun rides.Ride to Ankeny for the AnkenyUnplugged concert. Join them after forNew Belgium specials and to register towin a cruiser.When and where: June 18 at el BaitShop, 200 S.W. Second St.Info: 284-1970. Free.


32 | MAY 2012

DES MOINES PEDIATRIC& ADOLESCENT CLINIC

2301 Beaver AvenueDes Moines, IA 50310

515.255.3181

2555 Berkshire Pkwy. Ste. AClive, IA 50325

515.987.0051

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

515.964.2159

KennethW. Talcott, M.D.

Brian L. Waggoner, M.D.

Robert A. Fornoff, M.D.

Adam J. Secory, D.O.

Amy K. Petersen, D.O.

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

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

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

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

DM-9000331931


Q Magazine | May 2012

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Transcript of Q Magazine | May 2012