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HEALTH

4 General healthnews

NUTRITION

6 Four recipes for ahealthier tailgate

8 Iowa Girl Eats:Three quick meals forbusy times

10 Dietitian’s advice:Crowd-pleasingkabobs

HEALTH &WELLNESS

11 Educate yourself:A guide tosupplements

BEAUTY

12 Fall fashionspreads to workoutgear

FITNESS

15 Steal this workout:Five exercises to dowith a partner

18 Exercise review:Zumba is a fun way toburn calories

20 Weight-loss story:Danny Beyer lost 42pounds thanks torunning and dietchanges

CALENDAR

21 Healthy eventsthis month

On the cover: Wendy Kriegshauser shows off brightgear she could wear to rock a cool-weather workout.CHRISTOPHER GANNON/Q

EDITORSarah Dose, 284-8722

DESIGNERAmanda Holladay

STAFF WRITERJennifer Miller

COPY EDITORSCharles Flesher, Joe Hawkins, Kimberly Isburg,Darla Adair-Petroski

PHOTOGRAPHERSDavid Purdy, Mary Chind, Bryon Houlgrave,Christopher Gannon

ADVERTISING SALESKimm Miller, 284-8404

DES MOINES REGISTER MAGAZINE DIVISION

Vice Pesident, ContentRick Green

President and PublisherLaura Hollingsworth

© Copyright 2012 Des Moines Register and Tribune Co.

Quality of Life Through Health is published monthlyby the Des Moines Register and Tribune Co.Our offices are at 715 Locust St., Des Moines, IA 50309

copyright 2012

Always Fresh • Always Affordable • Always Fareway

Farewaymakesmeals FUN!For great tailgating ideas go to

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healthnewsStudy shows men,women see worldin different ways

New research finds thebrains of men and womenprocess what they seedifferently. Men are moresensitive to fine detail andthings that move rapidly, butwomen are better at diff-erentiating between colors.

The study authors,researchers from BrooklynCollege and Hunter Collegeof the City University of NewYork, reached their conclus-ions after looking at volunt-eers over the age of 16. Allhad to have normal colorvision and 20/20 vision,either natural or corrected.

The study was publishedSept. 3 in the journal Biologyof Sex Differences.

Testosterone, the malesex hormone, may play arole in these differences,researchers said.

Studies: It’s possible to beobese and heart-healthy

Some obese people have nogreater risk of cardiovascular diseaseor cancer than normal-weight people,a new study suggests.

Moreover, for patients with heartdisease, being obese may actuallyreduce the risk of death, a phenom-enon called the “obesity paradox,”another study finds.

“It is possible to be fat and fit —but relatively few people are,” saidDr. David Katz, director of thePrevention Research Center at YaleUniversity School of Medicine. Hetook no part in either study.

“For the most part, the behaviorsthat promote fitness most effectivelydefend against fatness into thebargain. It is certainly possible to bethin and unhealthy, which is whyhealth, not a particular weight, iswhat we should be aiming for as bothindividuals and a society,” he said.

Both reports were publishedonline Sept. 5 in the European HeartJournal.

More benefitsof breast milkrevealed

Breast milk promotescolonies of healthybacteria in a newborn’sintestinal tract that aidnutrient absorption andimmune system deve-lopment, a new studyshows.

Infant formula does notprovide this benefit, whichhelps protect infants frominfections and illnesses,Duke University MedicalCenter researchers said.

Previous studies haveshown that breast milkreduces infants’ risk ofdiarrhea, influenza andrespiratory infections andprotects against laterdevelopment of allergies,type 1 diabetes, multiplesclerosis and otherillnesses.

Study shows people are more likely to guzzle beerserved in curved glasses

Bar owners might be interested in a new study that shows people drinkalcohol more rapidly from curved “beer flutes,” compared to theirconsumption from straight-sided glasses.

Researchers led by Dr. Angela Attwood from theUniversity of Bristol, in England, asked 160 socialdrinkers ages 18 to 40 to make decisions aboutdrinking.

In one experiment, they were asked to drinkeither lager or a soft drink from either astraight-sided glass or a curved beer glass.

When they drank beer from thestraight-sided glass, they were almost twiceas slow as when they drank from the beerglass. There was no difference in howrapidly they drank the soft drink.

The study recently appeared in thejournal PLoS ONE.

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DIRECTIONS1. Pulse garlic in a food processor fittedwith a steel blade until minced. Scrapedown sides of work bowl.

2. Add garbanzo beans, tahini, lemonjuice, red pepper flakes and salt. Processuntil smooth.

3. Add roasted peppers. Pulse until pep-pers are incorporated.

4. Transfer to a small bowl; cover and chill.Serve at room temperature with freshvegetables and/or crackers.

Nutrition facts per serving: 60 calories,23 g fat, 0 g saturated fat, 0 mg cholester-ol, 190 mg sodium, 5 g carbohydrate, 1 gfiber, 1 g sugar, 2 g protein. Daily values:15% vitamin A, 20% vitamin C, 2% calcium

Whatever thethermometersays, fall is

closing in fast and footballseason has begun. Whichmeans a return of thatpeculiar American custom ofeating, drinking andmerry-making in the middleof a parking lot packed withcars and sports fans (or justparty fans): the tailgate.

Traditionally, tailgatesinvolve plenty of fat, sugarand alcohol — burgers, brats,gooey cheese- and sourcream-based side dishes,and dips, brownies, cookiesand, of course, beer — butthey don’t have to.

Despite evidence to thecontrary, gut-bustingpregame spreads are not

mandatory, and it is possibleto put out a healthy spreadwithout adding to thewaistline spread.

Hy-Vee dietitian EllenRies didn’t have any troubleat all coming up with lots ofeasy ways to slim down atailgate party.

“Use spices and herbsinstead of salt to flavor yourburgers and cut down onsodium. Try chicken orturkey burgers to cut back onfat intake. Make fruit kabobsfor dessert and make hotcocoa with unsweetenedalmond milk to save caloriesand add flavor. Choosewhole wheat buns forburgers and brats,” she said.

Just to prove it can bedone, Ries also supplied Qwith some simple, healthfulrecipes for great tailgatefoods.

A winning tailgateTIPS AND RECIPES FOR AN END-RUN AROUND OVERINDULGENCE DURING THE GAME

By Jennifer Millerjenmille@dmreg.com

Crab dill dip. PHOTOS SPECIAL TO THE REGISTER

Red pepper hummus.

RED PEPPER AND HUMMUS DIP

Serves 16

INGREDIENTS2 large garlic cloves

1 15-ounce can garbanzobeans, drained1⁄3 cup tahini (sesame seedpaste)

¼ cup fresh lemon juice

½ teaspoon crushed redpepper flakes (optional)

½ teaspoon salt

¾ cup drained, jarred redpeppers, chopped

TIPS FOR A TAILGATEEllen Ries, Hy-Vee dietitian at the Valley West store,

offers these tips for making your tailgate party allabout the fun and not so much about the fat (orother naughtiness).

» For tailgate chili, substitute ground turkey forhamburger, and load up on vegetables.

» Offer a variety of salsas and/or hummus instead ofcheesy dips.

» Serve smoked chicken or turkey sandwiches ratherthan barbecued beef or pork or Sloppy Joes.

» Grab produce that matches your team colors for amore spirited twist and use them as dippers insteadof chips

» Instead of chip dips or twice-baked potatoes madewith sour cream, substitute plain Greek yogurt

CRAB DILL DIPServes 16

INGREDIENTS1 16-ounce container nonfat plain Greek yogurt

1 8-ounce package imitation crab meat, flake style

1 .9-ounce packet Hidden Valley Dip, harvest dill flavor

1 peeled and diced cucumber or zucchini (optional)

DIRECTIONS

1. Mix all ingredients together.

2. Serve with vegetables or crackers.

Nutrition facts per serving: 60 calories, 23 g fat, 0 g saturatedfat, 0 mg cholesterol, 190 mg sodium, 5 g carbohydrate,1 g fiber, 1 g sugar, 2 g protein. Daily values: 15% vitamin A,20% vitamin C, 2% calcium, 2% iron

6 | SEPTEMBER 2012

nutrition: eat healthy

POWER PROTEIN BARSINGREDIENTS1 cup crushed Kashi Blueberry Cluster cereal

1 cup quick oats

1 cup honey

1 cup natural peanut butter

1 scoop chia seeds

1 cup dark chocolate chips

½ cup dried cranberries or blueberries

½ cup raisins

1 scoop vanilla whey protein

DIRECTIONS

1. Mix ingredients together

2. Form into 1-inch rounds or press into 9x13 pan and cut into2x2-inch squares.

3. Refrigerate until ready to serve.

Serves 8

INGREDIENTS½ cup nonfat Greek yogurt

½ cup nonfat mayonnaise

½ cup grated Parmesan cheese

½ cup cubed part-skim mozzarella cheese

2 cloves garlic, minced

1 10-ounce package frozen chopped spinach, thawed anddrained

1 14-ounce can quartered artichoke hearts, drained andchopped

DIRECTIONS

1. Combine all ingredients.

2. Place in shallow casserole dish.

3. Either bake for 15-20 minutes at 325˚F or heat in the micro-wave for a few minutes.

4. Serve warm with multigrain crackers or stuff into mushroomcaps.

Nutrition facts per serving: 95 calories, 3 g fat, less than 2 gsaturated fat,13 mg cholesterol, 440 mg sodium, 9.5 g carbo-hydrate, 1 g fiber, 2 g sugar, 6 g protein. Daily values: 25%vitamin A, 5% vitamin C, 17% calcium, 5% iron

CHICKEN KABOBS WITHSALSA VERDEServes 8

KABOB INGREDIENTS2 pounds boneless, skinless chicken breast, cut into cubes

1 large yellow summer squash, sliced into ½-inch-thickrounds

1 pound button mushrooms, washed and stemmed

1 green pepper, cut into chunks

2 red peppers, cut into chunks

2 cups light Italian dressing

Non-stick cooking spray

SALSA VERDE INGREDIENTS½ cup finely chopped Italian flat leaf parsley or cilantro

¼ cup thinly sliced green onion

½ cup finely chopped fresh basil, mint or tarragon

¼ cup rinsed capers

¼ cup finely chopped shallots

Zest of 2 lemons, finely chopped

¾ cup extra virgin olive oil

2 anchovy fillets, rinsed and finely chopped (optional)

Salt and pepper, to taste

2-4 tablespoons fresh lemon juice

KABOB DIRECTIONS

1. In a large, nonmetal bowl, coat chicken and vegetablechunks with Italian dressing in; cover and refrigerate 2-4hours, stirring occasionally.

2. On 8 metal skewers (or wooden skewers soaked in coldwater for 20 minutes), thread chunks of chicken and vegeta-bles, alternating. Discard marinade.

3. Preheat grill to medium-high heat. Coat the hot grill withno-stick cooking spray.

4. Grill 4-6 minutes on each side or until internal chickentemperature reaches 165 degrees.

SALSA VERDE DIRECTIONS

1. In a nonmetal bowl, mix together all ingredients exceptlemon juice.

2. Salsa verde may be prepared several hours in advance;keep at room temperature, adding lemon juice and adjustingsalt and pepper prior to serving.

3. Arrange kabobs on serving platter. Serve with salsa verde.

Nutrition facts per serving: 220 calories, 1.2 g fat, 1.5 gsaturated fat, 55 mg cholesterol, 220 mg sodium, 3 g car-bohydrate, 1 g fiber, 2 g sugar, 27 g protein. Daily values:8% vitamin A, 25% vitamin C, 2% calcium, 10% iron

Spinach artichoke dip. PHOTOS SPECIAL TO Q

SPINACH AND ARTICHOKE DIP

Power protein bars.

September 2012 | 7

8 | SEPTEMBER 2012

nutrition: iowa girl eats

Quick-fix mealsfor every time of day

SKIP THE DRIVE-THRU AND MAKE THESEHEALTHFUL, FILLING, QUICK-FIX MEALS FORBREAKFAST, LUNCH AND DINNER INSTEAD.

Turkey, avocado and hummus wrap.

FROZEN BREAKFASTBURRITOSThink a hot and satisfying breakfast on a busyweekday morning sounds too good to be true?Think again. Whip up a batch of bacon, egg andcheese frozen breakfast burritos on Sunday nights,then stash them in the freezer to grab, reheat andgo in under two minutes every morning, all weeklong.

Makes 8 breakfast burritos.

INGREDIENTS¾ pound bacon, cooked and chopped

12 eggs

Salt and pepper

8-10 dashes hot sauce (optional)

8 large flour tortillas

1 cup shredded sharp cheddar cheese

½ cup salsa

DIRECTIONS

1. Whisk eggs in a large bowl with salt, pepper andhot sauce, if using. Heat a large skillet over medi-um heat then generously coat with non-stick sprayand scramble eggs until set but still glossy. Removeto a plate.

2. Lay tortillas on a flat, dry surface. Divide eggsand bacon between the tortillas then top eachwith 2 tablespoons cheese, and 1 tablespoon salsa.Fold over the top of each tortilla, then fold in thesides, and continue rolling to form a burrito. Wrapindividually in plastic wrap, then freeze in a largefreezer bag.

3. To reheat, discard plastic wrap, wrap burrito in apaper towel, then microwave for 1½-2 minutes, oruntil hot.

5-MINUTETURKEY,AVOCADOAND HUMMUSWRAPBan lunchtime boredom witha tasty turkey, avocado andhummus wrap that can beassembled in just five min-utes. Spread zesty red pepperhummus on a whole graintortilla then roll with fillingdeli turkey, creamy avocadoand crunchy pickle slices. Packwith a side salad and fruit fora healthy, well-rounded mealthat will keep you goingthroughout the entire after-noon.

Serves 1

INGREDIENTS1 whole wheat tortilla

2-3 tablespoons red pepperhummus

3 slices low-sodium deli tur-key

¼ avocado, sliced

Pickle slices

DIRECTIONS1. Spread tortilla with hum-mus, then layer on turkey,avocado and pickles.

2. Roll tightly, then slice.

September 2012 | 9

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Turkey loose-meat sandwiches.

TURKEY LOOSE-MEAT SANDWICHESTake the stress out of making a healthful, family-friendly dinner after a long day of work withturkey loose-meat sandwiches. Made with 99 percent fat-free ground turkey, these popularsandwiches will be ready in under 30 minutes, and even can be made a day ahead of time. Justreheat, pile on a bun and eat.

Serves 5-6

INGREDIENTS2 teaspoons vegetable oil

1 pound 99 percent lean ground turkey breast

½ onion, chopped

2 garlic cloves, minced

Pepper, to taste

1 tablespoon flour

½ beef bouillon cube

½ cup water

2 tablespoons soy sauce

2 tablespoons steak sauce

Hamburger buns

DIRECTIONS1. Heat oil in a large skillet over medium-highheat. Add turkey, onion and garlic then sea-son with pepper and cook, breaking up tur-key, until no longer pink.

2. Sprinkle in flour, then stir to coat the meatand cook for 1 more minute. Add remainingingredients and simmer on low for 10 minutes.

3. Serve on a soft bun.

Kristin Porter blogs atwww.iowagirleats.com. Readher blog and more healthyliving stories atwww.DesMoinesRegister.com/life.

10 | SEPTEMBER 2012

nutrition: dietitian’s advice

Kabobs (aka kebabs, skewers, spiedini) are the perfectparty pleasers — they’re healthful, versatile (thinkvegetarian and meat eaters), and most important —

they’re easy!Before you start planning your next kabob recipe, decide

on a skewer.Wood skewers are disposable and inexpensive — just

remember to soak them for at least 20 minutes in cold waterbefore using them.

Metal skewers are reusable and cook the food from theinside, too, reducing total cook time.

Crowd-pleasing kabobsA HEALTHFUL, VERSATILE AND EASY DINNER IDEA

By WHITNEY PACKEBUSHSpecial to Q

SKEWERED SHRIMP AND VEGETABLESMakes 4 servings

INGREDIENTS

¾ cup canola oil1⁄3 cup lemon juice

1½ teaspoons groundpepper

2 garlic cloves, minced

½ teaspoon salt

½ teaspoon cayennepepper

½ teaspoon grated lemonpeel

16 uncooked large shrimp,peeled and deveined

1 medium onion, cut into8 wedges

8 large fresh mushrooms,halved

8 grape tomatoes

DIRECTIONS

1. In a large bowl, combine first seven ingredients for the marinade.

2. Pour 2⁄3 cup into a resealable plastic bag; add shrimp. Seal bag and turn to coat. Refrigeratefor at least 30 minutes. Cover and refrigerate remaining marinade.

3. On eight skewers, thread shrimp and vegetables. Discard the marinade that the shrimp andveggies had been soaking in.

4. Grill, covered, over medium heat for 2 to 3 minutes of each side or until shrimp turn pink,turning once and basting frequently with reserved marinade.

GREEK KABOBS WITH TZATZIKI SAUCEMakes: 4 kabobs

INGREDIENTS

8 ounces (1 cup) plain Greek yogurt

1 cup diced cucumber

1 ranch dressing seasoning packet, to taste

½ teaspoon Greek seasoning

¾ cup chopped tomatoes

1 pound boneless beef shoulder petite tender,cut into 1 inch pieces

1 red bell pepper, cut into 1 inch pieces

1 yellow onion, cut into 1 inch pieces

3 teaspoons Greek seasoning

DIRECTIONS

1. Combine first five ingredients for sauce andset aside.

2. Sprinkle beef with Greek seasoning andthread skewers with steak, pepper and on-ions.

3. Grill over medium heat until internal tem-perature reaches 14 degrees, or medium-raredoneness. Serve with Tzatziki sauce.

Whitney Packebush isFareway’s corporatedietitian. Contact her atcentsablehealth@farewaystores.com. Find moreinformation atwww.fareway.com.

PHOTOS SPECIAL TO Q

Dietary supplementsare big business.

According to a2007 survey by the U.S.Centers for Disease Controland Prevention of more than23,000 adults nationwide,about 44 cents out of everydollar spent on alternativemedicine (which includestreatments like acupuncture,meditation and reiki) was fordietary supplements such asfish oil, glucosamine andechinacea. Americans spentnearly $15 billion that yearon these types of products,about a third of what theyspent out-of-pocket forprescription drugs.

There is no sign of thebusiness declining. In 2009,65 percent of adultAmericans (approximately150 million) labeledthemselves supplementusers, according to a 2009survey conducted byIpsos-Public Affairs for the

Dietetic Associationrecommends using foodsources as the main supplierof necessary nutrients. “Butfor some people — like theelderly, people on veryrestricted-calorie diets,vegans — supplements areuseful. For instance, forcardiac rehab, we oftenrecommend omega-3 fattyacids supplements for hearthealth if they won’t get themfrom fish sources.”

With increased use ofherbs, oils, vitamins,minerals and amino acidscome increased risks ofmisuse, overdoses andadverse interactions.

Sandy Seeman is anaturopath who works forCampbell’s Nutrition andadvocates a common senseapproach to supplements.The first step is information.At Campbell’s she says, “we

ask everyone a set ofquestions about diet,lifestyle, medical history,digestive issues and whatmedications or supplementsthey’re already taking. Ourfirst rule is ‘do no harm.’ Theworst thing you can do is notlet your doctor knoweverything you’re taking.”

Regardless of the reasonfor purchasing supplements,Seeman says, it’s usually acase of “you get what youpay for” and not allsupplements are createdequal. “For instance if youtake vitamin E — there areeight different forms ofvitamin E” — and if you justwalk into a store and grab abottle, you might not get thedesired effect.

It’s also worth noting thataccording to the FederalDrug Administration’swebsite, “the dietary

supplement or dietaryingredient manufacturer isresponsible for ensuring thata dietary supplement oringredient is safe before it ismarketed. The FDA isresponsible for taking actionagainst any unsafe dietarysupplement product after itreaches the market.Generally, manufacturers donot need to register theirproducts with the FDA norget FDA approval beforeproducing or selling dietarysupplements.”

“People lose faith insupplements because theydon’t get the results theywere hoping for, or had readabout somewhere,” Seemansays. “That’s because of thequality of the supplements.Quality is important; brand isimportant. An example isfish oil. A lot of people stoptaking it because it makesthem burp and tastes likefish. If you’re burping fishoil, throw (that bottle) away.”

Any supplement,according to Seeman, shouldmimic food or be made offood. “If your body doesn’trealize it’s food, it won’tabsorb it.”

Seeman also wantspeople to do a lot of

homework before makingdecisions about takingsupplements. “Read studiesconducted by reliablesources, like universities, ortalk to an expert,” she says.“Make decisions based onresearch. And if you decideto use something based onthe study, use exactly whatthey use or you can’t expectto get the same results.”

Also, Seeman warns,anything can have sideeffects, even if it’s natural.“After all,” she says, “arsenicis natural.”

And more is notnecessarily better. Payattention to dosages. “Justbecause it comes in 1,000unit pills doesn’t mean youshould take that much,”Seeman says.

Above all, Seeman wantspeople to not trust blindly ineither conventionalmedications or alternativeones. “If you come in herewith an infected wound thatis oozing pus, I’m going sendyou right back out with arecommendation to go toyour doctor and getantibiotics,” she says.

“Some people have toolittle faith in supplements,and some have too much.”

Supplemental informationEDUCATE YOURSELF ABOUT DIETARY SUPPLEMENTS BEFORE BUYING AND USING

By Jennifer Millerjenmille@dmreg.com MORE ON SUPPLEMENTS

Dietitian Terri Oltrogge suggests these sources formore information:

» “The Health Professionals Guide to DietarySupplements,” by Allison Sarubin, MS, RD(published by the American Dietetic Association)

» The USDA National Agricultural Library atfnic.nal.usda.gov/dietary-supplements

» The National Institutes of Health Office ofDietary Supplements at ods.od.nih.gov

THINKSTOCK PHOTO

THE BIG FOURSandy Seeman says there are four main groups of supple-ments that most people could benefit from, though shecautions that each person has different needs and shouldcheck with their doctor before taking them. All of themshould be in a natural (as opposed to synthetic) form andbe taken in a dosage supported by research.1. Multivitamin plus minerals. “Most people generallydon’t eat the way we need to be eating to get the amountof nutrients we need.”2. Omega-3 fatty acids. Look for a product that is “molec-ularly distilled.”3. Probiotics. These are beneficial bacteria for digestivehealth, which Seeman says affects overall health. Youshould take something that contains lactobacillus andbifidobacteria.4. Anti-oxidants. The body uses these to protect itselffrom damage caused by sun, foods and other environ-mental factors.

Council for ResponsibleNutrition (CRN), Washington,D.C.

Terri Oltrogge, a dietitianwith Mercy Medical Center,says that despite thebooming business insupplements, the American

September 2012 | 11

health & wellness

12 | SEPTEMBER 2012

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For a simple, crisplook, consider colorblocking with theseason’s hottestshades: aqua andgray. Long-sleevehalf-zip top ($95) andgray pants ($65),from ActiveEndeavors.

FROM PATTERN PLAY TO COOL COLORS, UPDATE YOUR FALL WORKOUTCLOTHING WITH BOLD HUES AND SUSTAINABLE CLOTHING PIECES. BETHBROONER MODELS THE SEASON’S BEST. — Megan Fitzgerald, Special to Q

beauty

September 2012 | 13

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Short story

Try a cheerful aqua tone toadd a pop of color to aneveryday athletic outfit.Gray shorts ($65), BackCountry Outfitters; tealcowlneck top ($39), VonMaur; Patagonia blackdown vest ($149), ActiveEndeavors.

GO SHOPPINGBack Country Outfitters, 2702Beaver Ave., Des Moines. 255-0031;www.theoriginalbackcountry.comVon Maur, inside Valley West Mall,1551 Valley West Drive, West DesMoines. 223-1311; www.vonmaur.comActive Endeavors, 4520 UniversityAve., No. 130, West Des Moines.226-9345; www.activedsm.com

September 2012 | 15

Donna Eoriatti begana workout programto shape up for her

wedding four years ago. Littledid she know something thatstarted as a personalendeavor would evolve into away to help others achievetheir goals.

Eoriatti, 30, a teacher andcoach at Farrell’s U.S. MartialArts and Fitness inBeaverdale, said she “fell inlove with helping otherpeople get in shape as muchas I fell in love with gettingmyself in shape.”

“Before I knew it, I wasfinding a lot of energy inseeing others progress andhelping them move to thenext level in their fitness,” shesaid. “I did the 10-weekchallenge, and I was teachingbefore I knew it.”

Although most workoutprograms focus primarily onindividual achievement,

Eoriatti said her program alsouses the “buddy system” tohelp energize people andhelp keep them accountable.

“Depending on thesetting, we try to do (partnerexercises) on a weekly basis,or two to three times aweek,” she said. “It’s alwaysnice to have a friend or afamiliar face to help motivateyou.”

She said partner exercisesare designed to help peoplemotivate one another,regardless of the skill levelsof the people exercising.

“The most importantthing about partner exerciseis to encourage the otherperson to work to his or herbest ability,” Eoriatti said.“You don’t want to competeagainst each other; you justwant to help the other personreach his or her personalbest.”

Here are Eoriatti’ssuggestions for effectivepartner exercises. Grab abuddy and get started.

Use the buddy systemEXERCISING WITH A PARTNER CAN PROVIDE ENCOURAGEMENT AND INSPIRATION

By Lisa Lavia RyanSpecial to Q

Sit-ups with Medicine Ball

1. Both partners: Sit on the floor with your knees bent and your ankles locked with your partner’s ankles; onepartner should hold the ball to start. MARY CHIND/Q PHOTOS

2. Engage your abs and raise to the center, then toss the ball toyour partner. Hold the ball to your chest as you use your abs tolower back to a lying position while your partner lowers withoutthe ball. Keep your abs contracted, shoulder blades off the floor,and your chin up. Repeat 10 to 20 times while passing the ballback and forth.

High/Low Twist with Ball

1. Stand back-to-back with feet shoulder-width apart andyour abs contracted. Partner 1: Holding the ball with bothhands, twist toward your partner and raise the ball overyour right shoulder.

Partner 2: Reach upand take the ball andtwist to lower it toyour opposite hip.Partner 1: Grab theball from thatposition and lift it toyour oppositeshoulder. Continuealternating 10 to 20times, then switchdirections.

fitness: steal this workout

16 | SEPTEMBER 2012

3. At the top of the push-up, raise your right hands and do a high-five while keeping yourhips level. Switch hands (left, then right, etc.) each time you return to the top. Repeat 10to 20 times.

Partner Push-ups

1. Each partner: Extend your arms and lower yourself into a push-up by bending yourarms and keeping your abdominal muscles tight. The line from your shoulders to yourheels should be straight. MARY CHIND/Q PHOTOS

2. Push back up to the starting position.

Leg Raises

1. Partner 1: Stand with your feetshoulder-to-hip-width apart. Partner 2:Lie on your back. Grab your partner’sankles for support. Hold your legs inthe air and try to push your lower backagainst the floor.

2. Partner 1: Push Partner 2’s legs forwardtoward the ground.

3. Partner 2: Using your lower abs, tryto resist the force and lower your legswithout letting your feet touch thefloor.

4. Repeat, pushing legs to the left, middleand right. Switch partners and repeat.

SHARE YOUR WORKOUTAre you a personal trainer who wouldlike to show off some fitness moveshere? Email sdose@dmreg.com.

FARRELL’S EXTREMEBODYSHAPINGThere are 12 Farrell’s locations incentral Iowa. Find more informationon their classes and programs atwww.extremebodyshaping.com.

September 2012 | 17

High Knees with a Squat Hold

1. Partner 1: Contract your abs as you lower your kneesinto a squat with your feet hip- or shoulder-width apart.Keep your chest up and knees behind your toes as youextend your arms in front of you with your palms down.MARY CHIND/Q PHOTOS

2. Challenge your partner by making him or her reach foryour hands. Partner 2: Begin by driving your right knee uptoward your chest, touching your knee to your partner’shand.

3. Alternate your knees and go as high and fast as you can.Do this for 30 to 60 seconds while your partner holds asquat, then switch roles.

fitness: steal this workout

DM-9000350455

18 | SEPTEMBER 2012

Known best forchallengingmembers to reach

life-changing goals throughwellness and fitnessprograms, the Goals inMotion studio ditches thekettle bells, bands, andkick-boxing bags threetimes a week for Latinbeats, hip swinging andchoreographed dance.

On a recent Thursdaynight, women of all ages,sizes and shapes checked inat a makeshift registrationdesk staffed by neon-cladZumba teacher JuliaSeaton, 48, of Urbandale.More than three dozenwomen lined the walls ofthe spaciouswarehouse-style studiowhere a high-energykick-boxing group waswrapping up class. Asparticipants rolledequipment off the floor, thewomen chose spots in themirrored studio to stretchand visit with familiar faces.Some kicked off sneakers,while others wore socks orcross trainers.

Weekday classes usuallyattract a few dozenparticipants and weekendclasses fill the studio space.Getting there on time or afew minutes early is a mustsince Seaton runs the

check-in herself. It’s nosecret that Zumba sessionsare primarily filled withwomen, but Seaton said it’snot uncommon for a fewmen to pepper the crowd.Not long ago, a womanbrought along her boyfriendfor a date night.

There is no lack ofmotivation to get up andmove as pulsating rhythmsfill the studio. Seaton, whois a trained dancer, easilygets the crowd started witha choreographed routinethat mixes stretching withdance. As she demonstratesmoves, Seaton eagerlyassures first-timers thatmoves come easier withrepetition during the song.To really get a feel for thestyle of movement, itnormally takes two or three

classes.The 45-minute session is

filled with back-to-backhigh-energy dance routinesset to Latin, pop, andhip-hop music. Seaton, whois easily visible, uses amicrophone pack to givedirection and shoutencouragement. Zumbamostly hits core musclesthrough dance motions,although Seaton adds ineight-count sets of squatsand plyometric-stylestrength moves that addburn to routines.

Classes end with acool-down set to a morerelaxed beat. After a recentclass, Seaton offered abonus 10-minute abdominalworkout to those whowanted to stick around.

Zumba puts theburn on caloriesGOODBYE, 600-1,000 CALORIES AN HOUR; HELLO,PULSATING RHYTHMS INVITING YOU TO WORK OUT

By Olivia Howe EspinosaSpecial to Q

Julia Seaton leads a Zumba class at Goals in Motion. BRYON HOULGRAVE/Q PHOTOS

Goals in Motion StudioUrbandale studio3169 99th St., UrbandaleClass times: 6:35 p.m. Tuesday and Thursday; 9:15 a.m.Saturday; 7:30 a.m. Monday.Johnston Studio5500 N.W. Johnston Ave., JohnstonClass times: 7:45 p.m. Monday and Wednesday; 10:30a.m. Saturday.KNOW BEFORE YOU GO: Classes are“pay-as-you-come” and cost $6. Punch cards are alsoavailable. Goals in Motion members don’t pay anadditional fee for classes.INFO: 276-2986; www.goalsinmotion fitness.com

fitness: exercise review

September 2012 | 19

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271-1731 | www.dmuclinic.org

Doing a World of Good

Mindi Feilmeier, D.P.M. is now accepting new patients at

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What’s good

It would be hard to arguethat there is a more lively,entertaining way to getbang for your buck when itcomes to burning calories.Many fitness experts claimZumba can burn between600 and 1,000 calories anhour. Not bad for a workoutwhere it’s easy to feel liketime escapes whilewatching yourself andothers groove to jams infront of a mirrored wall.

Seaton is an expert atcoaching moves, and herenergy, which can make orbreak a Zumba class, iscontagious. Cardiovascularworkouts can easily seemrepetitive and flat outboring. Zumba offers anupbeat workout thatdistracts from the task ofworking out. It’s also user-friendly. The level of

intensity when performingmoves is often up to theparticipants themselves.

What’s not so good

If you’re self-consciousabout breaking it down infront of others, grab a spotin the back. Seaton alsooffers to demonstrate trickymoves after class to preparefor subsequent sessions.

Zumba got its start inColombia, where Latinrhythms dominated theworkout. At times, Zumbaclasses can stray from thosesouth-of-the-border roots infavor for pop and hip-hop.Even though those styles ofmusic are more popularhere, it’s fun to switch it upand shake your bon bonwith salsa, meringue andother traditional Latinmusic. Zumba classes have filled many area gyms around the Des Moines area, including the Goals in Motion gym in Urbandale.

Sometimes it takes amajor health scare tomotivate people to loseweight. Other times, folksjust realize how much morethey would enjoy life if theyweren’t carrying around anuncomfortable number ofpounds.

That’s what happened toDanny Beyer. The 30-year-old specialist in informationtechnology had a youngdaughter, and he and his wifewanted to have anotherchild. Beyer, who had alwaysbeen pretty fit in high schooland college thanks to busyjobs in retail sales, had let hisweight creep up at his moresedentary occupation. Heknew he wouldn’t be able tochase around after twotoddlers unless he shapedup.

“A lot of my co-workerswere runners,” Beyer said.“They said, ‘You should do a5K with us sometime.’ ”

So a little over a year ago,he bought some runningshoes and printed out atraining schedule.

And that’s when the hardwork began. “I started off noteven being able to run aquarter of a mile without abreak,” Beyer recalled. “Itwas really rough in thebeginning.”

But Beyer persevered,gradually increasing hismileage and picking up hisspeed. About three weekslater, the punishing painsubsided and he foundhimself looking forward tohis runs. Sometimes he runs

around his neighborhood, oron one of Des Moines’ manyrunning trails, like theRaccoon River Valley Trail,which begins in West DesMoines and leads to Adel.He has run on a few graveltrails, but he finds they canlead to twisted ankles.

He bought some winterrunning gear, but if thetemperature is too low heruns at a nearby YMCA. Hisroutine now is to take shortruns after work, going on 17-to 20-mile runs when he hasmore time. When it’s hot, hegets up at 4 a.m. to get therun in before the temps soar.In October, he plans to run inthe Des Moines Marathon,his first.

So far, Beyer has lost 42pounds. Running alone didn’thelp him lose weight veryquickly, he said, so he mod-ified his diet. Now, he eatsbreakfast every morning,watches the size of hisportions, chooses fruits andvegetables over sweets, anddoes without his favorite: softdrinks.

“Getting off pop was thehardest thing,” Beyer said.

As he increased hisrunning, Beyer experiencedsome bad knee pain. He

visited a physical therapist,who gave him some hipexercises. “Those made ahuge difference,” he said. Healso runs with knee braces toavoid future injuries, and hegoes to the chiropractorregularly.

The benefits of runninghave spilled over into otherareas of his life, Beyer said.As his weight went down, hisself-confidence went up, andhe has a lot more energythan he had before.

It’s not difficult to begin arunning regimen, Beyer said.Be sure you are fitted forsturdy, comfortable shoes;because he has flat feet,Beyer bought running shoeswith an arch.

Start slowly, and don’t bediscouraged if you can’t runvery far, he said. Walking isalso a good exercise, and inthe beginning you may needto combine running andwalking until you build upstamina.

Beyer always has a half-mile cool down after his run,and he believes in the powerof stretches to alleviatesoreness. Staying hydrated iskey, said Beyer, who prefersto run on an empty stomach.

Beyer advised beginnersto set a goal, such as anupcoming 5-kilometer race,so they have a reason tobetter their time.

Beyer, his wife (who isnow expecting) and theirlittle girl have all adopted ahealthier eating style, andthe three enjoy swimmingand biking. “We don’t watchTV any more, we’re so busy,”he said. “It’s been a greatlifestyle change.”

Running into a new lifestyleDANNY BEYER STARTED PURSUING A HEALTHIER LIFESTYLE AFTER BECOMING A DAD

By Judi RussellSpecial to Q

Danny Beyer has lost more than 40 pounds and enjoys running in his West Des Moinesneighborhood. MARY CHIND/Q

Before

Have you lost asignificant amount ofweight? Emailsdose@dmreg.com to tellyour story here.

20 | SEPTEMBER 2012

weight-loss story

September 2012 | 21

Beaverdash

When and where: 8 a.m.Saturday west of UrbandaleAvenue and Beaver Avenuein Des Moines. Registrationends at 7:30 a.m.

The dash benefits Familiesof SMA (spinal muscularatrophy) and takes placeduring the Beaverdale FallFestival.

Info: Register atwww.fsma.org/beaverdashfor $25 or pay $30 at therace. 986-2181.

Film series: ‘Food Inc.’

When and where: 7 p.m.today at First UnitarianChurch, 1800 Bell Ave.

Why do you eat what youdo, and does it matter?“Food Matters: Films ThatExplore Ways to ThinkAbout Food” will explorethis and other relatedquestions through a seriesof recent films.

Info: 244-8603, ext. 107.Free to the public.

Savannah’s HopeMito Walk

When and where: 9 a.m.Saturday at Adventure LifeChurch, 1700 Eighth St.S.W., Altoona.

Walk to raise awareness onmitochondrial disease andto raise money for research.Proceeds go to the UnitedMitochondrial DiseaseFoundation. Free lunch byTexas Roadhouse, 25-centactivity booths, balloonanimals, face painting,

silent auction, raffle.

Info: 262-878;www.savannahshope.com.

Little WallAdventure Race

When and where: 8 a.m.Saturday at Little Wall LakePark in Jewell.

Race will consist ofcanoeing, running andbiking with a few obstaclesthrown in for fun.

Info: Check-in begins at8 a.m., race begins at 9.Go to mycountyparks.comfor registration forms.Reservations required.832-9570.

Children’s TumorFoundation/NeurofibromatosisWalk

When and where: 9 a.m.Saturday at Raccoon RiverPark, 2500 Grand Ave. WestDes Moines.

Walking to raise money forneurofibromatosis researchand to promote awareness.

Info: 277-8494. Register atnfwalk.org/iowa. Adults$20, children $5.

Team Hope5K Walk/Run

When and where: 9-11

a.m. Saturday at DMACCAnkeny Campus, 2006 S.Ankeny Blvd., Ankeny.

Fundraiser for theHuntington’s DiseaseSociety of America IowaChapter.

Info: 314-7262.firstgiving.com/hdsa-iowa/thwdesmoines. Registeronline. Adults: $20 inadvance, $25 on race day.Kids: $15 in advance, $20 onrace day.

Puppy Mill AwarenessDay Dog Walk

When and where:9:30 a.m. Saturday at Gray’s

Lake Park, 2100 and 2121Fleur Drive.

Bring your vaccinated andwell-behaved dogs.Breakfast cupcakes forpeople and pets availablefor purchase, pet-relatedartwork, signed copies ofNew Yorker cartoonistCharles Barsotti’s book,“They Moved My Bowl,”and some raffle items willalso be offered.

Info: 556-5949. $23 perperson.

Save the Trails Bike Ride

When and where:10 a.m.-2 p.m. Sunday at

Central Iowa Health CalendarGO FOR A RUN OR A RIDE, EAT NEW FOODS, OR PLAY SOME DODGEBALL THIS MONTH

The Remembrance Run for Iowa service members killed in Iraq and Afghanistan will be Sept. 30 at Raccoon River Park in West Des Moines. REGISTER FILE

PHOTO

Submit yourevents

Got a healthy eventyou’d like to see in thiscalendar? We publishhealthy food events,health and wellnessevents and exercisingevents. Go to submit.dmregister.com to enteryour event directly intoour database or emailsdose@dmreg.com withdetails.

22 | SEPTEMBER 2012

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Mickey’s Irish Pub, 50 S.E.Laurel St., Waukee.

A fundraising ride tosupport the paving of thegravel crossings along theRaccoon River Trail; also to

promote bike safety, andhave fun while doing gooddeeds. Start at Mickey’s,and ride the north loop tothe Longest Yard in DallasCenter. Ira Grace and theBible Belt Prophets will play

at Mickey’s beginning at 2p.m.

Info: Reserve a spot attikly.co. 987-9604. $25.

Out of the DarknessCommunity Walk

When and where: 2-4 p.m.Sunday at CulinaryArts/Conference Center,Building 7, DMACC AnkenyCampus, 2006 S. AnkenyBlvd., Ankeny.

Walk to help bring suicideout of the darkness.Registration starts at noon.

Info: 225-6585. Free.

An Eveningof Inspiration

When and where: 7 p.m.Wednesday at HoytSherman Place, 1501Woodland Ave.

Dr. Richard Deming andCharlie Wittmack presenttheir second annual“Evening of Inspiration.”The pair are hoping torepeat last year’s sell-outperformance withinspirational stories, musicand films from adventureson three continents.

Info: 641-529-2857. $12.50at www.hoytsherman.org.

U.S. Cellular WorldFood Festival

When and where:11 a.m.-10 p.m. Sept. 21-22;11 a.m.-5 p.m. Sept. 23 inthe East Village.

Forty international foodvendors as well as a varietyof arts and crafts vendors,live music, internationalbeer and wine offerings,special cookingdemonstrations and

contests.

Info: 286-4906. Freeadmission.

Metro Arts Rock ’n Run

When and where:8 a.m.-noon Sept. 22 atClive Aquatic Center, 1801N.W. 114th St., Clive.

Rock out to great localbands as you race to thestage to enjoy the music ofThe Nadas. Event includesone-mile run/walk, childrenand family activities, foodand vendors.

Info: 847-271-9599. Registerat clivechamber.org. $40.MAA members, studentsand groups of 10 or moreget a $5 discount on eachticket.

PurpleStride Iowa

When and where: 8 a.m.

Sept. 22 at Raccoon RiverPark, 2500 Grand Ave., WestDes Moines.

Stride with others who arejust as passionate aboutfinding a cure for pancreat-ic cancer. Timed 5K run,family-friendly awarenesswalk, kids’ activities, musicand much more.

Info: purplestride.org/iowa.Adult timed runner: $30 inadvance, $35 day of event.Adult untimed runner/walker: $25 in advance, $30day of event. Youth (age3-12) with event T-shirt: $10.Youth without event T-shirt,survivors and volunteers:Free. 222-3424.

Iowa Outdoor Expo

When and where:9 a.m.-5 p.m. Sept. 22;10 a.m.-4 p.m. Sept. 23 atthe Des Moines Izaak

Connor Olson, 12, of Martensdale takes aim with his bowat a past Izaac Walton League Outdoor Expo. The eventreturns on Sept. 22-23 with fishing, canoeing, kayakingand other activities. CHRISTOPHER GANNON/Q FILE PHOTO

September 2012 | 23

ADVANCED FAMILY DENTISTRYGreg Brandt, Scott Yegge & Amanda Stewart, DDS

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Phone: 515-964-1490

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Walton League, 4343George Flagg Parkway.

Try your hand at fishing,canoeing, kayaking,outdoor cooking, 3-Darchery and even trapshooting. Hunting dogdemos and free prizedrawings.

Info: 244-3773. Freeadmission.

Harvest Moon Walk

When and where: Sept.28-29 at Geisler Farms, 5251N.E. 94th Ave., Bondurant.

Explore the 10-acre cornmaze during a harvest (full)moon. Begin your mazeadventure between6-8 p.m. and explore nearlyfive miles of trails. Bring aflashlight to read your

maze map.

Info: 964-2640. $7 for thecorn maze.

Remembrance Run

When and where: 10 a.m.Sept. 30 at Raccoon RiverPark, 2500 Grand Ave., WestDes Moines.

5K walk/run honoringIowa’s fallen servicemembers. Afterward, enjoylunch from Jethro’sbarbecue and live music byBrother Trucker.

Info: 222-3424. Register atwww.iowaremembrancerun.com. $25 by Sept. 17,$30 after.

World 3-D Dodgeball

When and where: 7 p.m.Oct. 1 at Sky Zone DesMoines, 1300 S.E. GatewayDrive, Suite 103, Grimes.

World 3-D Dodgeball

Championship for adults(age 18 and older). Check-inat 6:30 p.m.

Info: 213-988-8344.skyzonedesmoines.pfestore.com/retail/DodgeballTournaments/Default.aspx.Register online. Deadline toregister is Sept. 16. $200 forteam participation (five toeight people per team);free to watch.

Go Red For WomenLuncheon

When and where:10:30 a.m.-1:30 p.m. Oct. 5at Sheraton West DesMoines Hotel, 1800 50th St.,West Des Moines.

Celebrate ways women cantake charge of their healthand live longer lives, freefrom heart disease andstroke. Guests will enjoy avendor fair, silent auction,heart-healthy lunch andexciting speakers.

Info: 246-4571. Purchasetickets at DesMoinesGoRedForWomen.org. $50;$35 young professionalsage 35 and under.

Get Your Rear in Gear

When and where: 8 a.m.Oct. 6 at Raccoon RiverPark, 2500 Grand Ave., WestDes Moines.

A one-mile kids run and a5K timed run/walk to raiseawareness for colorectalcancer.

Info: Registration begins at6 a.m. The kids’ run starts at8:30 a.m. ($15) and the 5Kstarts at 8:45 a.m. ($25).www.davidsfight.org;559-4789.

My Life’s Journey& the Lessons I Learned

When and where: 7 p.m.Oct. 10 at Performing ArtsHall, Harmon Fine Arts

Center, 2505 Carpenter Ave.

Dr. Amy Bingamen, IowaHealth Systems, will discussthe path she took tobecome a doctor working inprofessional practice.

Info: 271-2847. Free andopen to the public.

Brown Bag Lecture

When and where: NoonOct. 11 at Reiman Gardens,1407 University Blvd., Ames.

“Building a Healthy Platewith MyPlate” presented byLaura Kimm, RD LD, andchef Katie Ruff. Bring yourlunch to the gardens andenjoy an educationprogram.

Info: 515-294-2710. Free forCoHorts members and IowaState University students;price of admission forgeneral public.

The annual Des Moines Go Red for Women Luncheon willbe held Oct. 5. Q FILE PHOTO

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