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Q
WHAT'S IN HEALTH
4 General health news
NUTRITION
6 Iowa Girl Eats: A healthful salad using herbs 9 Dietitian’s advice: Sesame asparagus 10 One food, three ways: Swiss chard
MIND & BODY
13 Get to the root of your medical problems
HEALTH PROFILE 14 Jack Morlan helps cancer patients look and feel their best
FITNESS
16 Exercise review: Sky Zone in Grimes 18 Weight-loss story: Caleb Pike’s amazing transformation 20 Steal this workout: Bike workouts to make you sweat 22 Exercise pitfalls: Start slow for best results
BEAUTY
24 How to get the most from your sunscreen Kesley Egli of Ankney climbs a hill on 340th Street north of Ankeny last month. Find some bicycling tips to get your rear in gear this spring on Page 20. ERIC ROWLEY/Q
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CALENDAR
26 Healthy events this month
Q
EDITOR Sarah Dose; 284-8722; sdose@dmreg.com PRESENTATION EDITOR Nathan Groepper
STAFF WRITERS Patt Johnson, Michael Morain, Jess Knight, Eric Rowley DESIGNER Amanda Holladay
COPY EDITORS Joe Hawkins, Kimberly Isburg, Charles Flesher, Darla Adair-Petroski, Amber Bennett PHOTOGRAPHERS Mary Chind, Eric Rowley, Rodney White ADVERTISING SALES Kimm Miller 284-8404
DES MOINES REGISTER MAGAZINE DIVISION VICE PRESIDENT CONTENT Rick Green PRESIDENT & PUBLISHER Laura Hollingsworth © 2011 Des Moines Register and Tribune Co. Quality of Life through Health is published monthly by The Des Moines Register and Tribune Company. Our offices are at 715 Locust St., Des Moines, IA 50309.
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YOUR LIFE,
OUR PASSION Your life inspires us at Iowa Health – Des Moines. For all you do, for those you love, we’re continuously advancing the healthcare of our community. Whether attending to the specialized needs of children and cancer patients or providing comprehensive attention at our hospitals and clinics, our extended family of specialists and professionals are here, close to home, with the latest technologies and exceptional care that your life deserves. At Iowa Health – Des Moines, your life is our passion.
iowahealth.org/yourlife Iowa Health – Des Moines DM-9000329663
Iowa Methodist ! Iowa Lutheran ! Blank Children’s ! Methodist West John Stoddard Cancer Center ! Physicians and Clinics ! Home Care
Bi-plane X-ray Imaging Using high-speed, 3-D motion, our bi-plane imagery angiography system allows for faster and more accurate treatment of peripheral artery disease and other vascular diseases.
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healthnews Too much or too little sleep is unhealthy
Adults who get fewer than six hours or more than eight hours of sleep per night are at greater risk for a variety of heart conditions, according to research from the Chicago Medical School. Sleeping too little puts people at significantly higher risk of stroke, heart attack and congestive heart failure, researchers found. On the other hand, people who sleep too much have a higher prevalence of chest pain (angina) and coronary artery disease, a narrowing of the blood vessels that supply the heart with blood and oxygen. Studies show that people who got too little sleep were twice as likely to have a stroke or heart attack and 1.6 times more likely to have congestive heart failure. People who slept more than eight hours per night were twice as likely to have angina and 1.1 times more likely to have coronary artery disease.
The perks of popcorn
Popcorn might be the new health food. A new study shows the whole-grain treat contains more of the “good for you” antioxidants called polyphenols than some fruits or vegetables. The amount of polyphenols in popcorn was up to 300 mg per serving compared with 114 mg per serving of sweet corn and 160 mg per serving for all fruits, according to the University of Scranton study. This is because polyphenols are diluted in the 90 percent water that makes up many fruits and vegetables, whereas they are more concentrated in popcorn, which averages only about 4 percent water, the study authors said. In the average U.S. diet, fruits provide 255 mg of polyphenols per day and vegetables provide 218 mg per day. One serving of popcorn would provide 13 percent of the average daily intake of polyphenols per person in the United States. The levels of polyphenols in popcorn reported in this study were higher than previously believed. The levels were similar to those found in nuts and 15 times the levels found in whole-grain tortilla chips, the researchers said. The investigators also found that the hulls of popcorn — the bits that tend to get caught in the teeth — have the highest concentrations of polyphenols and fiber.
Stand up for your health
For better health, try standing up more. Those who spend 11 or more hours per day sitting are 40 percent more likely to die over the next three years regardless of how physically active they are otherwise, researchers say. Analyzing self-reported data from more than 222,000 people ages 45 and older, Australian researchers found that mortality risks spike after 11 hours of total daily sitting but are still 15 percent higher for those sitting between 8 and 11 hours compared to those sitting fewer than 4 hours per day. Average adults spend 90 percent of their leisure time sitting down and fewer than half meet World Health Organization recommendations for 150 minutes of at least moderate-intensity physical activity each week.
Register wire services
Make sure your smile’s ready when you need it most.
You never know when you might need to smile. With an individual dental plan from Delta Dental of Iowa, you can keep your teeth healthy and strong for years to come. Get individual coverage. Get Delta Dental. | covermysmile.com | 877-423-3582 ext. 3 DM-9000334138
4 | APRIL 2012
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nutrition: eat healty
Learn to love: Herbs
GET FULL FLAVOR WITHOUT THE FAT BY COOKING WITH HERBS By KRISTIN PORTER Special to Q
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ooking with herbs is a healthy and delicious way to bring garden-fresh flavor to the dinner table, without adding extra fat and calories. Learn the best herbs to grow for beginners, plus quick and easy uses for fresh herbs in everyday cooking. Get growing: As someone who is seriously lacking a green thumb, I’m happy to report that herbs are very easy to grow, and most varieties actually thrive on a little neglect. The best herbs to plant for beginners include oregano, basil, mint and thyme. Plant seedlings in portable containers with ample drainage, and place in a spot that receives at least six hours of sunlight per day. Snip leaves before they flower, and harvest often, as clipping actually encourages growth. In the kitchen: Fresh herbs are fun to experiment with in the kitchen. Get your feet wet with some of these easy ideas: Layer fresh basil leaves between slices of tomato and mozzarella cheese, then drizzle with balsamic vinegar. Marinate chicken in fresh lemon juice, olive oil, honey and fresh thyme, then grill. Roll discs of goat cheese in chopped herbs and pecans, then bake and place atop a fresh spinach and grape salad. Dried vs. fresh: Spring and summer are great times to utilize fresh herbs, but dried herbs are an easy option for adding fat-free flavor to your food all year long. The flavor of herbs becomes concentrated during the drying process, so when using in place of fresh herbs, divide the amount by three. Look for dried herbs that are green and not faded, and crush between your fingers to release their essential oils before using.
Read Kristin Porter’s blog, Iowa Girl Eats, at DesMoinesRegister.com/Life and discover what nutritious meals Kristin is making this week.
HERB AND PECAN-CRUSTED GOAT CHEESE SALAD Serves 2
DIRECTIONS
INGREDIENTS
1. Preheat oven to 400 degrees. Cut goat cheese into six discs, then brush both sides with extra virgin olive oil.
1 6-ounce bag baby spinach, torn 5 ounces chevre goat cheese Extra virgin olive oil, for brushing 1 ounce pecans, finely chopped 2 tablespoons each chopped fresh basil, parsley and chives 1 cup red grapes, halved 3 tablespoons balsamic vinegar 1 tablespoon fruit preserves Salt and pepper
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2. Combine pecans and herbs in a shallow dish, then roll goat cheese in mixture, gently pressing herbs and pecans into the cheese. Place on a parchment paper-lined baking sheet and bake for 5 minutes. 3. Combine balsamic vinegar, fruit preserves, salt and pepper in a small jar with a lid, then shake to combine. Toss with spinach, then divide between two plates. Top with warm goat cheese and grapes.
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FAREWAY IS COMMITTED
to your family’s health & wellness.
copyright 2012
FIND these nutrition resources at your local Fareway to help you live healthier, for less! ■ ■ ■ ■ ■ ■ ■
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Contact Fareway’s Registered Dietitian at centsablehealth@farewaystores.com for any health or nutritional questions Enjoy Farm-Fresh Produce to give you that just-picked-from-the-field fl vor. All-natural meats, without any added filler , injections or pumps. Explore the Nutri-Facts signage at your local meat counter to fi d the nutritional values of your favorite varieties of beef, chicken, lamb, pork, turkey and veal. Find our Gluten-Free list for all Fareway brand products at www.fareway.com CentsAble Health Magazine is available for free at your local product section, meat counter or CentsAble Health display with fresh recipes, aff rdable meals solutions and fun activities for kids. Fareway’s mobile app features weekly ads, health information, recipes, and more!
Always Fresh • Always Affordable • Always Fareway
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nutrition: dietitian’s advice
Asparagus packs a punch
THIS TASTY SPRINGTIME EAT CONTAINS A POTENT CANCER-FIGHTING PROTEIN CALLED GLUTATHIONE
W
e all know fresh veggies — like asparagus — are full of vitamins, minerals and fiber, but did you know that asparagus contains a potent cancer fighter called glutathione? According to the National Cancer Institute, this small protein attacks free radicals (to protect you from cancer and viruses) and regenerates new immune cells. Pair that with the fact that asparagus is low in calories (only four calories per spear) and contains zero fat, cholesterol or sodium, and you’ve got plenty of reasons to perk up your palate with this tasty springtime eat.
SESAME ASPARAGUS Total time: 15 minutes. Makes: 4 servings
INGREDIENTS 1 tablespoon sesame oil 1½ cups sliced asparagus (see directions for how to prep asparagus) 1 tablespoon sesame seeds 1 tablespoon grated fresh ginger 1 tablespoon minced garlic 1 tablespoon minced onion
Witney Packebush is the Fareway corperation dietition. Contact her at centsablehealth@ fairwaystores.com. Also see www.fareway.com.
2 tablespoons fresh lime juice 1 tablespoon soy sauce
DIRECTIONS
Bend a spear of asparagus until it breaks and discard the “woody” end. Then line it up with the rest of the bunch and slice. PHOTOS SPECIAL TO Q
1. Prep asparagus by removing the “woody” end: Hold asparagus spear by each end and bend it until it breaks. Discard the woody end (the end without the tender tip). Line the broken spear up with the remaining stalks and slice. 2. Heat sesame oil in wok or skillet over high heat. 3. Add asparagus, sesame seeds, ginger, garlic and onion. 4. Cook 1 minute, stirring constantly. Add lime juice and soy sauce. Stir to coat and serve immediately. Nutrition information per serving: 94 calories; 6 g fat; 1 g saturated; 0 mg cholesterol; 310 mg sodium; 7 g carbohydrate; 2 g fiber; 3 g protein
April 2012 | 9
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nutrition: eat healthy
Swiss chard three ways TASTY RECIPES THAT INCORPORATE THE DARK-GREEN VEGETABLE By W.E. MORANVILLE Special to Q
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ou’ve heard it again and again: Eat those dark-green leafy vegetables. But how much spinach can you put on your plate? And what, exactly, can you do with all those other, coarser and sturdier greens? You know by looking at them that they’re good for you, but are they good? For a great segue from spinach to the wider world of great greens out there, take a look at Swiss chard. A coarsetextured, leafy-green that often has crimson-red stalks and veins, chard is a member of the beet family. It tastes somewhat like it looks: With a spinach-like flavor and a little beet-like sweetness, the veggie offers a wonderful cross
Swiss Chard salad with chicken RICHARD SWEARINGER/SPECIAL TO Q 10 | APRIL 2012
between depth and freshness. Chard is available year-round (though it’s at its best, of course, when you can get it locally grown at the farmers market). And it’s ever-so versatile. It can be enjoyed raw or cooked, and I’ve seen recipes for it tossed into salads and with pasta, stuffed into enchiladas and ravioli, stirred into soups and frittatas, and baked into quiches and other savory tarts. To get you started, here are three easy recipes that call on the vegetable. But first — the health benefits: Chard is especially rich in iron and in vitamins A and C; it’s a good source of dietary fiber and calcium, and contains antioxidants believed to fight against cancer. Now, on to the really good stuff: Here are three ways to bring this super-veggie to the table.
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SWISS CHARD SALAD WITH ROASTED CHICKEN, APPLES, PISTACHIOS AND BLUE CHEESE This is from my cookbook, “The Bonne Femme Cookbook: Simple, Splendid Food That French Women Cook Every Day.” Serves 4.
INGREDIENTS 1 ¼ pounds boneless, skinless chicken breast halves Salt and freshly ground black pepper to taste 3 tablespoons extra-virgin olive oil, plus extra for brushing the chicken 4 ounces Swiss chard leaves, coarsely shredded 1 large tart red apple, such as a Washington Braeburn, peeled, cored and diced ¼ cup crumbled blue cheese 3 tablespoons coarsely chopped pistachio nuts 1 ½ tablespoons balsamic vinegar
DIRECTIONS 1. Preheat the oven to 350 degrees. 2. Season the chicken breasts with salt and pepper and brush them lightly with olive oil. Place the chicken breasts in a shallow baking dish and bake until the internal temperature registers 170 degrees on an instant-read thermometer, about 20 minutes. Transfer the chicken to a cutting board to rest for 5 minutes or so. 3. Meanwhile, combine the Swiss chard, apple, blue cheese and pistachio nuts in a large bowl. Whisk together the 3 tablespoons olive oil, balsamic vinegar, and salt and pepper in a small bowl. 4. Cut the chicken into bite-size pieces. Add the chicken to the chard mixture and toss to combine; the chard leaves will soften somewhat from the heat of the chicken. Add the vinaigrette and toss again to combine. Divide the salad among four shallow bowls and serve.
CHICKPEAS AND SWISS CHARD IN THE TUNISIAN SAHEL STYLE The Tunisian Sahel is a geographic sweep of Tunisia on the Mediterranean coastline. This recipe is from Paula Wolfert’s book, “Mediterranean Cooking, Revised Edition” (Ecco Press; 1999). Wolfert is a noted authority on Mediterranean cooking, and her recent book, “The Food of Morocco” (Ecco; 2011), has been recently nominated for a James Beard Award.
INGREDIENTS ¾ pound Swiss chard leaves, stemmed, rinsed and torn into large pieces 2 large cloves garlic, peeled ½ teaspoon coarse salt 1 teaspoon ground coriander 1 small dried red chili 2 tablespoons olive oil ½ cup minced onion 2 teaspoons tomato paste 1 cup cooked chickpeas with ¾ cup cooking liquid 1 lemon, cut into wedges (optional)
DIRECTIONS 1. In pot, steam, parboil or microwave chard leaves until tender, about 5 minutes. 2. Set leaves in colander to drain. 3. Squeeze out excess moisture and shred coarsely. 4. Crush garlic in mortar with salt, coriander and chile until thick, crumbly paste forms. 5. Heat olive oil in 10-inch skillet and saute onion until pale-golden. 6. Add garlic paste and tomato paste and stir into oil until sizzling. 7. Add chard, cooked chickpeas and cooking liquid and cook, stirring occasionally, 10 minutes. 8. Remove from heat and let stand until ready to serve. (Contents of skillet should be very moist but not soupy. For looser texture, stir in more chickpea cooking liquid.) 9. Serve warm, at room temperature or cold with lemon wedges.
BIETOLA CON LE PATATE / SWISS CHARD WITH POTATOES This recipe is from “The Glorious Soups and Stews of Italy,” by Domenica Marchetti (Chronicle Books, 2006). Marchetti says, “I have loved the earthy combination of Swiss chard and potatoes for as long as I can remember. There is nothing fancy about it; it is homey and satisfying. It is intended as a side dish and goes especially well with roast chicken or a frittata.” Marchetti’s most recent book is “The Glorious Pasta of Italy” (Chronicle Books; 2011). Makes 4 to 6 side-dish servings
INGREDIENTS 3 large yellow-fleshed potatoes such as Yukon gold (about 1 ½ pounds), scrubbed clean 2 large bunches Swiss chard (about 1 ¼ pounds), washed and ends trimmed ¼ to 1⁄3 cup extra-virgin olive oil 4 large garlic cloves, lightly crushed Kosher or sea salt
DIRECTIONS 1. In a large pot, combine the potatoes with water to cover by 1 inch. Bring to a boil over medium-high heat and cook for 20 minutes, or until the potatoes are tender. Drain and let cool. Peel the potatoes and cut into 2-inch chunks. Set aside. 2. Cut the stems from the chard leaves, and then cut the stems into 2-inch pieces. Stack the leaves, a few at a time, and cut them crosswise into 1-inch-wide strips. 3. In a large saute pan with a lid, heat ¼ cup oil over medium heat. Add the garlic and saute for about 2 minutes, or until the garlic releases its fragrance (do not let it brown). Add the chard stems and saute, stirring every so often, for 5 to 7 minutes, or until they begin to soften. Stir in the chard leaves, tossing to coat them with the oil. You may have to add the leaves in several batches and wait for them to wilt before you add more. Add the cooked potatoes and sprinkle with salt. Cover, reduce the heat to medium-low, and let the vegetables stew in the juices released from the greens, stirring occasionally, for about 20 minutes, or until the chard has turned dark and is completely tender. 4. Taste and adjust the seasoning with salt if needed. Spoon the chard and potatoes into a decorative serving bowl, and drizzle a little more fresh oil over it. Serve hot.
Bietola con le patate, or Swiss chard with potatoes. SPECIAL TO Q
April 2012 | 11
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health
Detective medicine
CAROLYN WALKER HELPS PATIENTS DISCOVER THE TRUE SOURCE OF THEIR MEDICAL PROBLEMS By ESTELA VILLANUEVA-WHITMAN Special to Q
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arolyn Walker spent years trying to determine what was making her feel so bad, until clues from her health history revealed the source of her medical problems. In her case, metal toxicity was the underlying cause of a hormone imbalance. Today, she helps patients make similar discoveries. A family nurse practitioner who specializes in functional medicine at Prevention & Healing of Iowa in Urbandale, Walker investigates the root causes of health problems, particularly nutrient and hormone imbalance. Functional medicine evaluates the body’s chemistry and restores function with missing nutrients rather than treating symptoms solely with standard drug therapy. It’s a process of detective work, looking at the function of the body with a spy glass, she explained. “I want to know the three most bothersome symptoms of patients, and I want to know when they started. What all was happening at that point in their lives,” she said. Patients who are doctorhopping, not finding the answers they need to feel better, could benefit from the approach. Walker’s own experience sparked her interest in the field. Decade by decade, her health worsened. She
‘I want to know the three most bothersome symptoms of patients, and I want to know when they started.’
MORE INFORMATION For information on Prevention & Healing of Iowa, go to www.preventioniowa.com or call 727-4141.
– Carolyn Walker, nurse practitioner
Carolyn Walker, of Prevention & Healing of Iowa, is a nurse practitioner who specializes in functional medicine. She helps patients find the root causes of their illnesses through evaluating the body’s chemistry rather than treating symptoms solely with standard drug therapy. JUSTIN HAYWORTH/Q
experienced painful fibrocystic breasts, heavy menstrual bleeding, hair loss, weight gain and difficulty sleeping. Half of her thyroid was removed and drug therapy was not working, so she investigated other options, including bio-identical hormone replacement therapy, for patients who cannot tolerate commercial hormones. When her current phys-
ician wouldn’t measure her hormones, she found a provider who did and found relief. She continued to research the topic while studying at the University of Iowa and developed a community education class on bio-identical hormones, which she has co-instructed for 13 years. Some of those students have since become patients. Walker finally leaned why
her thyroid and ovaries weren’t working when she and her son were diagnosed with heavy metal toxicity. Her son, who experienced a lifetime of focus and concentration problems, became depressed in college, so she performed a nutritional profile to investigate. The test happened to show high levels of aluminum and mercury. Walker recalled her son crying
inconsolably following vaccinations when he was 4 months old. At the time, mercury was used as a preservative. After visiting a doctor in St. Louis who specializes in heavy metals, her son began detoxification to correct the problem. Walker was also tested and became a patient as well. Walker predicts that in a few years, such testing will be as common as cholesterol tests. Her office in Urbandale, which she shares with certified master herbalist Marty Rhea, offers aqua detox foot baths and far infrared sauna and herbs to help with detoxification. But toxicity is just one area Walker addresses. “I think patients get a more comprehensive look at their health here. I look deeper into more things and do a lot of labs,” Walker said. Shirley Poertner of West Des Moines has been a patient for five years. She searched for a specialist to assist her with a hormone
imbalance and has appreciated the additional testing and education Walker provides. Poertner continues to see a traditional physician for routine care, but said Walker helped her maintain her quality of life. “I just don’t think my regular physician has the depth of knowledge around nutrition and biochemistry that Carolyn has. I’m fortunate that I’m in a position where I can look to both of them,” she said. Patients’ first two visits run 90 to 120 minutes long. Much of that is teaching and discussion of medical history and biochemical pathways, so Walker sees three or four patients per day, compared to 20 or 30 in a traditional setting. At follow-up visits, she’ll explain the evidence that hasn’t been tested previously. Patients may be seen three to four times the first year if they respond well, and then once per year after that.
April 2012 | 13
health profile
‘Doctor of Hair’
AWARD-WINNING WIG MAKER JACK MORLAN HELPS CANCER PATIENTS LOOK AND FEEL THEIR BEST By ESTELA VILLANUEVA-WHITMAN Special to Q
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Hairdresser Jack Morlan specializes in providing wigs to women with hair loss due to cancer or illness. His studio includes two private medical rooms where clients can try on wigs and have consultations. He's a certified Look Good, Feel Better provider through the American Cancer Society. RODNEY WHITE/Q PHOTOS 14 | APRIL 2012
ack Morlan does more than make women look their best. He also helps them regain their identities. He’s been a hairdresser for 43 years, 17 of which he has specialized in wigs for medical purposes. Most of his clients have lost their hair due to cancer treatment. “Yes it’s a business, but this is about helping people get through a hard time in their life. I look at it as what can I do to help this individual who’s facing death to get through this,” he said. Morlan is known throughout the industry and the community for his wig expertise. Jokingly referred to as a “Doctor of Hair,” he has received numerous awards for his efforts. His sister, a cancer survivor, was his inspiration. She battled breast cancer and lymphoma, and suggested he offer a place where women could have private consultations for hair loss. Local cancer centers had rooms that provided some wigs for convenience, but it wasn’t the main focus and they didn’t keep up with current trends. So Morlan became a certified instructor with the American Cancer Society’s Look Good, Feel Better
program, providing makeup tips and advice on hair loss to patients. For five years, he taught hairdressers in 22 counties. He currently works out of two private medical rooms at Studio 409 in West Des Moines. About 55 percent of Morlan’s work focuses on wigs, mainly for women and children. He also serves clients suffering hair loss due to genetics, as well as women who pull out their own hair. The first consultation takes one hour, preferably before cancer treatment. “By the time they get to me, they’ve been overloaded with information and they can’t remember what’s been said about their hair,” he said. Morlan outlines the stages of hair loss, particularly day 13 of chemotherapy, when hair falls out. The following day, he’ll cut hair short enough to prevent infection of the hair follicles. He fits clients with their wigs and reminds them to wear a sleep cap at
night to help regulate their temperature. Although insurance doesn’t always cover a “cranial prosthesis” prescribed by a physician, women get what they want. “They know that they’re going to come out of here looking good,” he said. Many are working women who want to continue their routines. Some are in denial, coming in panicked as their hair falls out. Others wait too long and come in bald. In those cases, he uses their bone structure and eyes as the keys to their hairstyle. Morlan usually can find the right style in his inventory of 200 wigs. Prices range from $200 on up, depending on length and construction of the inner cap. Made with different types of synthetics, some wigs can be styled with a flat iron or curling iron. By far, the hardest part of the job is working with teens. “I can hardly hold the
Morlan also helps with a nonprofit, Strands of Strength, that provides free wigs to women who can't afford them.
H E A LT H Y L E G S M AT T E R . C O M
Morlan has about 200 wigs in his inventory. Prices range from $200 on up, depending on length and construction of the inner cap. RODNEY WHITE/Q PHOTO
tears back to see these young girls have to deal with something in their life before they even get out of high school. In one week last year, I had three 17-year-olds come in right before prom and graduation.
“That just tore my heart,” he said. Clients of every age have their own stories to share. “Some days they are crying and I just hang on to them, give them tissues and tell them it’s OK, you don’t
STRANDS OF STRENGTH Strands of Strength is helping provide free wigs to cancer patients in need. The new nonprofit offers vouchers for quality wigs so women won’t have to go without a head covering or use a wig bank. Deb Pulver and Marcie Morrison, two local cancer survivors who founded the nonprofit, teamed up with hairdresser and wig specialist Jack Morlan to launch the project in February. Pulver lost her hair during breast cancer treatment and didn’t want others to think she was sick. “I wanted people to treat me as normal as possible,” she said. Statistics from Mercy Medical Center, Iowa Health-Des Moines and Broadlawns show that as many as 500 women could qualify for the program, she said. The group is hosting a fundraising luncheon May 16 at Glen Oaks Country Club, as well as SoS Salon Week, Oct. 6 to 13, when stylists can donate $5 of each service to the cause. To donate, go to www.strandsofstrength.com. Morlan can be reached at Studio 409, 1900 Grand Ave., West Des Moines, and at 457-9534.
VEIN CENTER
AT IOWA HEART
have to be embarrassed. You have to let your emotions show,” he said. Jan Hunter thought losing her hair was worse than losing her breasts to cancer. Morlan made the transition to hair loss easier, she said. She first saw Morlan in August. He prepared her for hair loss, so when her hair began falling out at work and covered her keyboard, she recalled Morlan’s timeline. It was something the doctors didn’t mention. “He is remarkable at being able to assess you, your personality and what it is you would like to wear as far as the wig is concerned. He just nailed it for me because I didn’t want to look different,” she said. Morlan said most women have smiles on their faces by the time they leave his salon. “They always want to give me a hug and thank me,” he said. “My whole goal is to make them feel comfortable.”
No more pain. No more varicose veins.
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Free VEIN SCREENING! CALL BEFORE JUNE 29, 2012 to schedule your appointment.
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April 2012 | 15
fitness: exercise review
Eric Faires, 21, bounces off a side trampoline at Sky Zone. MARY CHIND/Q
SKY ZONE WHERE: 1300 S.E. Gateway Drive, Grimes HOURS: 3-8 p.m. Tuesday through Thursday, 3-9 p.m. Friday, 10 a.m.-9 p.m. Saturday and 11 a.m.-6 p.m. Sunday ADMISSION: Fees range from $8 for 30 minutes to $100 for a 10-session pass. INFO: Call (515) 802-3722 or visit www.desmoines.skyzonesports.com for details about birthday and corporate parties, aerobics classes and dodgeball tournaments.
A high-flying exercise experience FEEL THE BURN AT SKY ZONE WHILE APPEALING TO YOUR INNER CHILD By MICHAEL MORAIN mmorain@dmreg.com
Overview: If you haven’t heard about Sky Zone, you’re either: A) not in fifth grade, or B) living in a sad dark cave. The freakishly popular gym that encourages visitors to “have fun and fly safe” on its 15,000 square feet of interconnected 16 | APRIL 2012
trampolines opened last month in Grimes and has attracted hordes of young jumpers in the weeks since. On a recent weekend, the place hosted no fewer than 40 birthday parties. But the place is for grown-ups, too. Dodgeball leagues slug it out every week on the main court, and basketballers (or wannabes)
can practice dunking on a pair of hoops installed on a spring-loaded shooting lane. Visitors can fling themselves into the giant pit of foam rubber, too, which is fun at any age. The facility’s fitness manager, David Warburton, recently kicked off a series of hourlong SkyRobics classes, which combine
warm-ups and jumping with traditional strength-building exercises like crunches and push-ups. “Everything you can do on the floor, you can do on a trampoline,” he said. “But it’s way harder, because it’s a continuous burn.” In fact, he added, running on a trampoline requires 33 percent more energy than
running on a treadmill. SkyRobics participants can burn up to 1,000 calories during an hourlong class, partly because their heart rate stays high. Even when they’re not jumping, their muscles are working to maintain balance. What’s good: Other than the obvious fun factor, Sky Zone can give you a decent
cardio workout even on a short visit during the open-jump hours. I’ve run marathons and bike eight miles almost every day, but I’ll be honest: I was winded within minutes. Two things are harder than you’d think. The blue suede high-tops they give you — think of wrestling shoes — are surprisingly
Pass through our doors...
AND LEAVE THE WORLD BEHIND
salon . day spa. boutique Sky Zone assistant manager Matt Trillet dives into the foam zone. MARY CHIND/Q
tough to pull on. And the foam pit is difficult to escape because the foam rubber cubes don’t provide much resistance. I hauled myself out on one of the rescue ropes tied to a corner post. But the shoe-shimmying and foam-swimming are just the warm-up. The actual bouncing is what takes it out of you. While I jumped on the main court, where angled trampolines let you literally bounce off the walls, two grade-school sisters joined me. All three of us had to take a breather every few minutes.
What’s not so good: I visited on a relatively quiet weekday before the after-school rush, but the place can get crowded on weeknights and weekends. It was sold out, to its 110person capacity, almost nonstop during spring break. There are risks, of course, and all visitors have to sign a waiver at the front desk. I’ve already heard a few stories about broken limbs, but the staff assured me that injuries are rare (and mostly avoidable if you keep an eye on nearby jumpers). Court monitors whistle when
anybody gets out of line, and paramedics at the nearest hospital have practiced retrieving people from the trampolines and foam pit. I asked about germs, too. The staff told me they regularly spray the shoes and foam-pit cubes with a greenish sanitizing fog. So don’t lick anything, OK? The next day: My quads and hamstrings were a little stiff when I rolled out of bed, but it wasn’t too serious. The workout’s real benefits had more to do with my heart, lungs and inner 10-year-old.
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April 2012 | 17
fitness: weight-loss story
An extreme transformation
CALEB PIKE HAS LOST MORE THAN 100 POUNDS IN THE PAST 3 YEARS THROUGH DIET AND EXERCISE By JESS KNIGHT jessica@dmJuice.com
I
f Caleb Pike’s weight-loss journey was a BMX trick, it would be a 180-degree backflip, and he’d land it perfectly. When Pike, 30, decided he was going to lose weight, he tackled the obstacle full steam and flew off the ramp, changed everything about his lifestyle and landed in a different direction without looking back. That was 2009. He has since lost more than 100 pounds and is training to compete in the 2012 Wisconsin Ironman in September. Pike was always a “fairly chunky” kid. Not obese, but not a real go-getter when it came to sports. In gym class, he’d cheat on the mile. In college, he spent more time lounging in the rec room than working in the classroom. He worked a few jobs that didn’t help correct his poor choices, including working in a pizza shop. He smoked, ate a lot of processed foods and was uninspired to change. In two consecutive years, he passed three kidney stones. His then-girlfriend’s pregnancy sparked a change. But it didn’t happen without a few more missteps. “When my wife was pregnant, we would eat Tasty Tacos two or three times a week. If we went to Big Tomato, our question to each other wasn’t, ‘what do you want on your side of the pizza?’ it was, ‘what are you getting on your pizza?’ We’d order two pizzas, and I 18 | APRIL 2012
Caleb Pike runs along a bike trail south of Ankeny. Pike has lost more than 100 pounds since January 2009 and is training to complete the 2012 Wisconsin Ironman in September. ERIC ROWLEY/Q
would eat until I couldn’t eat anymore. Looking back, it’s disgusting.” When their daughter, Cadence, was born, it was the push he and his wife, Nicole, needed to get back on track. Or on any track at all. For Christmas in 2008, Pike’s parents gave them a membership to Farrell’s eXtreme Bodyshaping, a 10-week program designed
to improve fitness level and lifestyle choices. When he went to the first day of testing, he failed the step test (a test of going up and down on a step for 4 minutes, then checking your heart rate). “I failed,” he said. “I wasn’t fit enough to even take the class yet.” At the time, Pike thinks he weighed nearly 300 pounds — the heaviest he ever was. The
realization that he was so unfit he couldn’t participate in a fitness class was a tough one. Instead of letting his embarrassment keep him from working out, he started to work out at home. He also quit smoking. “We started to eat better,” he said. “It still wasn’t that great, but to us, it was definitely a step in the right direction.” He and Nicole
dieted and worked out for 10 weeks before returning to Farrell’s in March 2009. He had lost 25 pounds. He passed the step test and was allowed to enroll in the 10-week program, where he lost another 20 pounds. He stayed at Farrell’s until spring 2012; then, a coach at Farrell’s asked if he would be interested in running the Des Moines Half Marathon. His
first thought was, “I hate running!” Not taking “no” for an answer, his coach encouraged him to at least do a training run. Pike said he would run two miles, tops, certain he would hate it. When the two finished the training run, she revealed they had actually run three miles. It was much easier than he had expected.
“When I realized I could run three miles, I knew I could do whatever I wanted,” he said. “I started running more, and found it to be relaxing. It wasn’t really work anymore. That’s how I got over my bad attitude about running — I changed it.” This year, Pike will run the Drake Relays Half Marathon, the Bluff Creek Olympic Triathlon, Dam 2 Dam, Copper Creek Sprint Triathlon, Muncie 70.3 Half Ironman, Wisconsin Ironman and Des Moines Marathon. To keep up with his demanding race schedule while taking care of his family, Pike has a unique training schedule. Every day, he works out for at least two hours, then three to four during race season. With a full-time job as a graphic designer and a 3-year-old child, that doesn’t
leave much time in the day. So Pike gets up early. Really early. He wakes up on weekdays between 3 and 3:30 a.m. to get everything done before work. On the weekends, he gets up at 5 a.m. On Mondays and Wednesdays, he spends at least one hour each biking and strength training. On Tuesdays, he runs drills and swims. On Thursdays, he runs. On the weekend, he goes for 80-mile bike rides followed by one-mile runs. (In peak race season, he bikes 100 miles followed by a two-mile run.) He also eats very “clean” during the week. “Lots and lots” of chicken and produce, and not much red meat. He and Nicole allow themselves one “cheat meal” a week and don’t hold back, although they can’t consume the huge meals they once could. “Since my endurance
is so high, I can eat what I want every once in a while and it doesn’t affect me,” he said. Nicole has completed a couple triathlons herself, as well as marathons and half-marathons. Currently, she’s training for a figure competition. Pike weighs 170 pounds — more than 100 pounds lighter than January 2009. He’s not only lost the weight, he’s also found a sport that drives him to be better, stronger and faster. It’s a constant drive that keeps him on his toes. “Although I’m the healthiest I’ve ever been, and in great shape, I’m always trying to cut weight,” he said. “People who have carried around that much weight have a fear of going back to that. It’s interesting to see what I can do if I push myself.”
BEFORE
SPECIAL TO Q
AFTER
ERIC ROWLEY/Q
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April 2012 | 19
fitness: steal this workout
biking drills IT’S TIME TO GET YOUR REAR BACK IN GEAR A long, easy ride is a perfect way to get used to riding. Long rides can take place over the weekend and should be more about getting on your bike than speed, drills or hills. The shortest they should be is an hour, and they should top out at two or three hours if you’re training for a long race such as an Ironman. ERIC ROWLEY/Q PHOTOS By ERIC ROWLEY erowley@dmreg.com
I
f you haven’t been on your bike already, it’s time. We’ve been spoiled with an unseasonablly warm spring, so get out there and start riding, whether it’s for RAGBRAI training, or just for your pleasure. At the beginning of the season, training is all about logging time on your bike and getting your butt in the saddle. Plans vary depending on the event you’re training for, but there are a few key workouts you can do during 20 | APRIL 2012
the week to become a better biker. If you’re looking to improve your triathlon biking splits or just get more comfortable riding up the long upward burn of Ingersoll Avenue’s bike lane, these workouts are a sure bet.
Hill repeats Hills are a necessary evil if you’re looking to get better on your bike. They’re never easy, but you’ll see improvement in a few weeks of training. By adding a repeating hill workout to
your routine, you will increase your power and lactate threshold. Warm-up: 15 to 30 minutes at a comfortable pace. Main set: Three to 12 3-minute hill climbs at a hard pace. Remain seated as long as possible. Recover on the ride back down the hill. When you reach the bottom of the hill, turn around and start again. Cooldown: 15 to 30 minutes at a relaxed pace. At the beginning of your season, start off with three or four hill repeats. After three weeks, bump that up to six. After another three
weeks, push those hill repeats up to 10 to 12. These should be hard. Your thighs should be burning. If they are not, you are not working hard enough. You should be at about a seven or eight on the rating of perceived exertion (10 is the hardest) scale. (Zone four or five if you’re wearing a heart-rate monitor.) If that’s all Greek to you, just work as hard as you can. Central Iowa is relatively flat, but a few of my favorite spots in town include the neighborhoods south of Grand Avenue (great for
Kesley Egli of Ankney climbs a hill on 340th Street north of Ankeny.
Kesley Egli demonstrates how to do a 9-to-3 drill. To start, put your forward foot at the 3 o’clock position, above left. To continue, put your rear foot in the 9 o’clock position, and quickly move your forward foot to the 9 o’clock position without stopping and with constant power, above right.
running, too), the Urban Trail in Beaverdale (start at 30th Street and ride west toward Beaver Avenue), County Line Road near Moffit Lake Road and Ute Avenue in Booneville. If you don’t have time to find a hill, do this same workout into the wind on a windy day in the summer.
Technique Another great way to better yourself on your bike is by adding pedaling drills. You’re wasting a lot of energy if you are pedaling incorrectly on a ride. Save speed-based workouts and intervals until later in the season, when you have more of an endurance base. These three popular technique drills created by triathlon coach Joe Friel are a sure way to create more efficient power when biking. 9-to-3 drills: Think of the pedals on your bike as a face of a clock. Put your forward foot at the 3 o’clock position and rear foot at the 9 o’clock
position. Quickly move your forward foot to the 9 o’clock position without stopping and with constant power. The key is not to stop at the 12 and 6 o’clock positions, where you don’t generate any power. Repeat this drill for 3 to 5 minutes at an easy pace, focusing on the strokes. Spin-up drills: A simple way to become a better bike rider is to increase your cadence (how fast you pedal). In order to get out of your comfort zone, shift your bike into an easy gear until your butt starts to bounce on the seat. Once there, keep that cadence for 30 seconds, then go back to your normal speed for 30 seconds. Repeat this for 3 to 5 minutes on a ride. By repeating this drill, your body will become accustomed to pedaling your bike faster. One-legged drills: This drill is best done on an indoor trainer until you feel 100 percent comfortable on your bike. With your bike in an easy gear, unclip one foot from the pedal and rest it
next to the bike. As you pedal, concentrate on making smooth strokes. Do this drill until your hip flexor fatigues. It won’t take long if you’re new to this. Repeat with the other leg. Once fatigued, pedal normally for a minute. Repeat the set for 3 to 5 minutes.
Distance Getting a long, easy ride in is a perfect way to get used to riding. These rides can take place over the weekend and should be more about getting on your bike than speed, drills or hills. They also are an important part of your workouts. The shortest they should be is an hour, and they should top out at two or three hours if you’re training for a long race such as an Ironman. Some of my favorite weekend rides are the Great Western Trail, the High Trestle Trail and the Raccoon River Valley Trial, starting in Waukee.
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825 E 1st Street • Ankeny 964-5623 bikecountry.com April 2012 | 21
fitness
Exercise pitfalls DOING TOO MUCH TOO SOON CAN LEAD TO UNNECESSARY ACHES AND PAINS By JUDI RUSSELL Special to Q
“O
h, my aching back” is a familiar refrain to Marty Ungs, a physical therapist at Rock Valley Physical Therapy in Des Moines. Sometimes the sore backs and aching joints Ungs treats are due to disease, but often they’re a result of “user error” — people either exercise too hard, too fast, or they don’t check with an instructor before they try a new routine. And that business about no pain, no gain is false, Ungs says. When done properly, exercise should make you feel good, not sore. Cross-training is one way to avoid soreness, says Nicole Frangopol, the wellness specialist at Des Moines University’s Wellness Center. Mix cardio with strength training, she says, instead of doing the same routine every day. If you begin to feel pain during an exercise, stop, she says. A little soreness after a run might be normal, but acute pain, redness or swelling are ways your body tells you something is wrong. It may take a visit to a physician to find out the underlying reason for your distress. Dr. Marc Molis, a phy
SPECIAL TO Q
22 | APRIL 2012
‘
If your feet are out of alignment, it can give you knee or back pain.’
– DR. LIZ FITZGERALD, CHIROPRACTOR
Triple A baseball pitcher whose shoulder was in pain. Like Molis, Fitzgerald recommends a good warm-up, and a cool-down when you are finished. Postpone your stretches until you have been exercising for a while, Fitzgerald says. Stretching before the muscles are warmed up can lead to injured ligaments. Both children and adults should follow this practice,
she says. One easy way to warm up is with a light jog. Once she has performed the adjustments chiropractors are noted for, Fitzgerald sometimes uses a cold laser machine, which helps with pain. She reminds patients not to forget keeping their feet adjusted, which can help walkers and joggers increase their scope. “If your feet are out of alignment, it can give you knee or back pain,” she says. If she believes a muscle is torn, then the patient will be sent on to a surgeon for repair. Knee complaints are one of the most common problems Dr. Chad Carlson sees at Stadia Sports Medicine in West Des Moines. The kneecap, for example, is a gliding joint and people who overdo it will feel the pain in the back of the knee. And finally, don’t forget hydration. People become dehydrated much more quickly than they realize, Carlson says. Most of the time, ordinary water is a fine way to replace lost fluids. People who play some rigorous sports, such as soccer, might need to replace lost carbohydrates quickly, and in those cases, a fitness drink might be a better choice. People who notice they excrete a lot of salt when they sweat (Carlson terms these “salty sweaters”) should be even more careful, weighing themselves before and after workouts and using a drink that allows them to replace the salt they’ve lost.
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knows their limitations. For example, she has several clients who work with a chair to aid them, and some she works with one-on-one. Some athletes or avid exercisers turn to chiropractic relief for their injuries. Dr. Liz Fitzgerald, who has practiced for five years at Total Body Chiropractic in Clive, says she believes that her specialty — adjusting the extremities, such as arms and legs — is especially helpful for complex cases. She has used this method with great success with a
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sician who is board-certified in sports medicine, says a good warm-up is critical. Warming up increases the blood flow and gets you ready to exercise. When you’ve finished exercising, bring on the ice, Molis says, to calm your body down. Molis, who practices at Urbandale Family Physicians and Sports Medicine of Iowa, says many of his patients jump from winter couch potatoes to would-be marathon runners. Start with a plan, he says, so you don’t overtax your muscles. And if you do sustain an injury during sports or exercise, see a doctor if the soreness doesn’t clear up within a week or so. You may inadvertently be doing more harm than good. “Listen to your body,” Molis says. “Know your goals, and start slow.” Even seemingly gentle exercises, like yoga, can cause problems if done incorrectly. Beth Damm, a registered yoga instructor who practices in Urbandale, says you have to discipline yourself to go slowly, building up to more difficult movements. “It can be dangerous if you move too fast,” she says. Before beginning a yoga program, talk with your instructor about any health problems you have, such as degenerative discs or osteoporosis. That way they can design a program that is right for your body. Even people with health problems such as cancer can benefit from the stress-reducing aspect of yoga, Damm says, as long as they make sure their teacher
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beauty
Save your skin from the sun A REMINDER ON HOW, WHEN AND WHY TO USE SUNSCREEN THIS SUMMER By LISA LAVIA RYAN Special to Q
A
s the days grow longer, warmer and sunnier, many of us will begin reaching for the sunscreen to help protect our skin as we go about our outdoor activities. But how much do you really know about the differences between brands and SPFs? Do you know how much sunscreen you should apply, and how often you should apply it? Before you go shopping for sun protection, take note of these tips from John Holtze, M.D., a board-certified dermatologist with the Iowa Clinic Dermatology Department in Des Moines. Holtze breaks down the facts, shatters the myths and tells you everything you ever wanted to know about being good to your skin this summer. When some of us were kids, there was no such thing as sunscreen. When did it become available, and how important is SPF, or sun-protection factor?
It should take about one shot glass full of sunscreen for an adult to cover the entire body. That’s more than most people use. An SPF of 30 will block about 97 percent of the sun’s rays. SPECIAL TO Q 24 | APRIL 2012
When I was growing up, and even when I was in medical school, sunscreen did not exist. Personally, I didn’t lie in the sun because I sunburned all the time, so after a while, I learned. But luckily for people who never learned, sunscreens began developing. And then about 20
years ago, you started seeing numbers on them. The idea behind SPF is this: It’s a laboratory measure of the effectiveness of the sunscreen. The higher the SPF, the longer you can remain in the sun without burning, so the more your skin is protected — to a point. What do you mean, “to a point”? Isn’t high SPF best? Only until you get up to about 30. A sunscreen with SPF 15 blocks about 93 percent to 94 percent of the sun; an SPF 30 blocks about 97 percent. The “added protection” you see advertised with an SPF of 60 or 90 just isn’t there. Anything over SPF 30 is almost meaningless — so much so that the Food and Drug Administration has tried to ban everything over that number. Anything new and exciting we should know about sunscreen this year? Not about the product itself, but in the industry, there’s more of a push for products to prevent against ultraviolet A as well as ultraviolet B. SPF measures B, which causes sunburn, but A penetrates deeper and can cause more skin cancer and signs of aging. Products can call themselves “broad-spectrum” and say they protect both,
but new rules are coming into play so that in order to call itself “broadspectrum,” a sunscreen has to block a certain percentage of A as well. I’ve read that most of us don’t apply a sufficient amount of sunscreen. What’s the rule? It should take about one shot glass full of sunscreen for an adult to cover the entire body. That’s more than most people use. And you have to reapply often, especially if you’re outside and sweating. Don’t believe the claims that a sunscreen will stay on for hours and hours. Pay attention to what you’re doing and how much you’re sweating. And if you’re in doubt, reapply. Many brands and types of makeup now contain SPF. Is it necessary for me to wear makeup with SPF
in it if I’m just going to be working in my office all day? In general, wearing makeup that contains SPF is an excellent idea. Who knows when you’re going to end up running to your car and be out in the sun for 15 minutes? But for most people, it’s not absolutely critical; the sun’s rays before 9:30 a.m. and after 4 p.m. are coming at you from an angle and really don’t do much damage. So if you’re inside during all but the very early and very late parts of the day, you’re not going to be exposed to much sun. We hear so much about how damaging the sun is, and yet people are still tanning. Can we ever expect that to change? Yes, I think so. If you look at pictures of people 100 years ago, they wore
big hats and coats to protect themselves from the sun. They knew sunburns hurt. Besides, at that time, having a tan was associated with being part of the working class. If your skin was fair, that meant you were someone who didn’t have to work, and it was a status symbol. As awareness continues to increase, maybe we can get back to that again. Any parting words of wisdom as we head into summer? Always wear sunscreen when you’re outdoors, of course. But it’s even better to stay in the shade and wear big hats. And don’t spend money on expensive sunscreen. I mean, you can if you want — we just want you to wear the stuff. But off-brand, in my opinion, is every bit as good. Find one you like and that you can afford, and make it part of your routine.
1. On high setting, the DualMax™ has twice the airflow and twice the CADR of the Oreck® ProShield® Plus Air Purifier. 2. Some limitations apply. Product appearance may vary. See store for details. ©2011 Oreck Holdings, LLC. All rights reserved.
You can buy sunscreen with an SPF of 30 at almost any drugstore or discount store. We found these at Target: Banana Boat Sport ($7.44), Neutrogena Ultra Sheer ($7.04), Coppertone Oil-Free ($7.44). SPECIAL TO Q
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2005 SE Delaware Ave 10201 University Ave (Front of Target) (Next to Kinkos) Ankeny Clive 515-963-0033 515-267-1001
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Start Your Day with Beautiful a Smile When you visit Advanced Family Dentistry, your comfort, health and smile are the first priorities! Our team of dedicated, experienced dental professionals will provide personalized, complete dental care for you and your entire family. The best of today’s dental care options are available to you at Advanced Family Dentistry. We use state-of-the-art technology in an office setting custom designed to offer a warm, welcoming environment. At Advanced Family Dentistry, we know that going to the dentist is not your favorite thing to do and we promise to do our best to make your dental experience with us as comfortable and relaxed as possible. Advanced Family Dentistry’s high quality, cosmetic, restorative, and preventive dentistry is for adults and children of all ages!
ADVANCED FAMILY DENTISTRY Greg Brandt, Scott Yegge & Amanda Stewart, DDS 907 North Ankeny Blvd. Ankeny, IA 50023 Phone: 515-964-1490 April 2012 | 25
Central Iowa Health Calendar Upcoming events — from donor drives to run and ride fundraisers
Maximized Living Makeover — Toxicity Find out how to use the five essentials of maximized living. Attendees also will receive the book “Maximized Living Nutrition Plans.” When and Where: 10 a.m. Saturday at Walnut Creek Community Church, 900 64th St., Windsor Heights. Register: 309-3791. www.maximizedliving makeover14apr2012.eventbrite.com.
Be The Match Donor Drive An opportunity to “be the match” for someone with a blood disorder or cancer of the blood through the bone marrow donation registry. To join, you need to be between the ages of 18 and 60, willing to donate to any patient in need and meet the health guidelines. The test is simply a swab of your mouth with a Q-tip. 251-5824.
Riders participate in the Mayor’s Annual Ride for Trails. REGISTER FILE PHOTO
We Treat People, Not Symptoms
Your whole family will benefit from the state-of-the-art medical care our expert doctors provide. We’re dedicated to your overall wellness and committed to preventing future illness. Injury and illness care Pediatric care Preventative care / check-ups Osteopathic manual medicine
Treatment of acute medical conditions Treatment of chronic diseases Comprehensive physical exams
Doing a World of Good 3200 Grand Avenue | Des Moines, IOWA | 271-1710 | www.dmuclinic.org DM-9000329666
26 | APRIL 2012
Family Dentistry When and Where: 4-8 p.m. Friday at Des Moines Christian School, 13007 Douglas Parkway, Urbandale.
add $1 for XXL); $5 for ages 5-18 (lunch included, but not a T-shirt). Kids under 5 ride free (does not include lunch or T-shirt).
CanoeSport Outfitters DEMOFEST
Boonecrusher: Iowa’s Premier Adventure Race
Try out a variety of canoes, kayaks and stand-up paddle boards. On hand will be available recreational boats to sea faring boats. Great in-store deals on boats and boards, too. 961-6117. Free.
Eight- and 12-hour expedition style, unsupported adventure race will involve paddling, trail running/trekking, mountain biking and navigation. The 40- and 60-mile courses will be located in state forests, state parks, Historic sites and private lands near Boone.
Court to Court 5K Drake Law School’s Public Interest Law Association is hosting a 5K run/walk in downtown Des Moines. All proceeds will benefit Iowa Legal Aid. When and Where: 9 a.m. April 21, between Water and Fifth streets. Registration from 8-8:45 a.m. Register: (319) 330-9993. $25. Includes race T-shirt, beverages and post-race snacks.
Osprey 5K The 3.1-mile route includes Lake Ahquabi State Park. Immediately following the event, snacks and refreshments will be served and prizes will be awarded. When and Where: 9 a.m. April 21. 8-8:45 registration at the Annett Nature Center, 15565 118th Ave., Indianola. Register: (515) 961-6169, www.warren ccb.org. Registration is $25 by April 16 or $30 after.
Mayor’s Annual Ride for Trails Take a ride at this annual event that raises money for bike trails. When and Where: 10 a.m. April 21. Des Moines City Hall, 400 Robert D. Ray Drive. Register: 865-6564, www.dmgov.org. Cost is $25 for adults (T-shirt and lunch included,
Treatment of Periodontal Disease Tooth Whitening Restoration of Implants Sealants
Register: (515) 432-9457, www.boone crusher.com/register.html by 11 p.m. April 21. Eight-hour course: $85. 12-hour course: $100.
Women’s Spring Get Golf Ready
Dr. Amanda Foust, DDS FAMILY DENTISTRY
Composite Fillings (White Fillings)
When and Where: April 28 at Seven Oaks Recreation, 1086 222nd Drive, Boone.
DM-9000332045
When and Where: 1-5 p.m. Saturday at Lake Ahquabi State Park, 1650 118th Ave., Indianola.
Preventive Dental Services
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Digital Radiographs and Intraoral Camera
Monday - Thursday 8 a.m. - 5 p.m.
Crowns & Bridge work
205 SE Oralabor Rd., Ste E | Ankeny, IA
965•0230
In the Little Endeavors Daycare | Building next to Fareway
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Get Golf Ready is designed to teach you golf in five short lessons, everything you’ll need to know to step onto a golf course and get out to play with confidence.
N E W AR R I VAL S DAILY
When and Where: 6:45-8:15 p.m. Wednesdays beginning May 2 at Sugar Creek Golf, 1505 Sixth St., Waukee. Register: 491-0940, www.dsmgolf lessons.com. Printable registration under “Ladies Golf Instruction Programs.” $99.
Tulip Time Klompen Classic 5K Walk/Run Run or walk 5 kilometers (3.1 miles) to benefit Crossroads of Pella. Disposable tag timing. A kids’ run begins at 6 p.m. for children 10 years and under. Participation ribbons and refreshments at the finish. No registration necessary. (641) 628-1212. When and Where: 7 p.m. May 2 at the Pella town square, Washington and Broadway streets. Cost: 5K walk/run: $23.25. Kids’ run: Free.
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Valley West Mall, W.D.M. • 515/221-9255 April 2012 | 27
DES MOINES PEDIATRIC & ADOLESCENT CLINIC
Kenneth W. Talcott, M.D.
Julie A. Waggoner, C.P.N.P.
Brian L. Waggoner, M.D.
Sherri M. Chrisman-Batterson, C.P.N.P.
Robert A. Fornoff, M.D.
Sally J. Twedt, C.P.N.P.
Adam J. Secory, D.O.
Andrea G. Dettmann - Spurgeon, C.P.N.P.
Amy K. Petersen, D.O.
2301 Beaver Avenue Des Moines, IA 50310
515.255.3181 DM-9000330900
2555 Berkshire Pkwy. Ste. A Clive, IA 50325
515.987.0051
2785 N. Ankeny Blvd. Ste. 28 Ankeny, IA 50023
515.964.2159