Q Magazine | March 2012

6 HEALTH ISSUES YOU SHOULDN’T IGNORE PAGE 13

Q

WHAT'S IN

march HEALTH

4 What to expect at the Hy-Vee Whole Health Experience NUTRITION

8 Iowa Girl Eats: Learn to love quinoa 10 Six ways to make your pizza healthier 12 From the dietitian: Take tilapia from blah to bursting with flavor MIND & BODY

13 Six health screenings you shouldn’t put off 16 Healing Touch focuses on wholeness of body and spirit FITNESS

18 Steal this workout: Pilates moves you can do at home 20 Exercise DVD review: Biggest Loser At-Home Challenge WEIGHT LOSS

22 Motherhood motivated this woman to lose 120+ pounds BEAUTY

24 Sunglasses to help your performance or to help you relax CALENDAR

26 Healthy events this month Southwest chipotle chicken pizza: Find this recipe and one more on Page 10. JUSTIN HAYWORTH/Q

We want healthy living to be easy

Sarah Dose

2 | MARCH 2012

If you open up any magazine or newspaper or turn on any televised newsmagazine, you’ve heard it hundreds of times: Exercising and eating right will help you live a longer, fuller life.

Preaching such advice is much simpler than the practice of it all.

That’s why, from now on, you’ll see a bulkier Q. For you, the reader, that means more healthy recipes (pizza, quinoa), more exercise tips (Pilates moves, anyone?), more inspiring weight-loss stories (120+ pounds!) and more tips on keeping your general health in check.

With all that, we hope Q helps

practicing healthfulness come much easier to you.

I hope you can help us as well. What else would you like to read about? What tips, recipes or exercises would you like to see in these pages? Do you have an inspiring weight-loss story you’d like to share?

If you have ideas or tips you’d like to contribute to make Q as informative as it can be, email me at sdose@ dmreg.com or call 284-8722. I’d love to hear from you.

— Sarah Dose

EDITOR Sarah Dose; 284-8722, sdose@dmreg.com PRESENTATION EDITOR Nathan Groepper DESIGNER Amanda Holladay STAFF WRITERS Patt Johnson, Jennifer Miller COPY EDITORS Charles Flesher, Joe Hawkins, Kimberly Isburg, Darla Adair-Petroski PHOTOGRAPHERS Mary Chind, Justin Hayworth, David Purdy, Rodney White

ADVERTISING SALES Kimm Miller, 284-8404 Des Moines Register, Magazine Division VICE PRESIDENT, CONTENT Rick Green PRESIDENT & PUBLISHER Laura Hollingsworth © Des Moines Register & 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.

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 flavor.

All-natural meats, without any added fillers, injections or pumps.

Explore the Nutri-Facts signage at your local meat counter to find 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, affordable 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 March 2012 | 3

healthnews

Find diet advice at Health Experience

By LISA LAVIA RYAN Special to Q

H

y-Vee and Hy-Vee Drugstores’ second annual Whole Health Experience is all about the dietitians, and they’re ready to show what they know.

The event, sponsored

by Hy-Vee grocery stores and drugstores in the Des Moines area, is set for 9 a.m.-3 p.m. March 31 at Hy-Vee Hall.

Deb Fitzgerald, Hy-Vee’s marketing coordinator, said this year’s Whole Health Experience offers something for everyone, but it’s primarily an opportunity for attendees to benefit from the dietitians’ wealth of information.

“We’re the only area stores with 15 registered dietitians, and people will benefit tremendously by having all the dietitians in one place to offer information and advice and answer questions,” Fitzgerald said.

Fitzgerald said she was particularly excited about a planned presentation by Lori Graff, dietitian at Hy-Vee’s Grand Avenue store in West Des Moines.

“Lori is going to talk about the relationship between food and migraines, and because I suffer from migraines myself I can’t wait to hear what she has to say,” Fitzgerald said. “I think everyone will come away

from the presentations saying, ‘I now know something I didn’t have any idea about.’ ” Fitzgerald said she anticipates that another popular session will be Julie Gieseman’s presentation, “Thirty Foods for a Better Body.” Gieseman is a registered dietitian at Hy-Vee’s Mills Civic Parkway store and “will offer some real, actionable things that people can do right now to improve their way of looking at certain foods,” Fitzgerald said.

Other presentation topics will include gluten-free eating, a new nutritional scoring system called NuVal, weight management and

diabetes-education resources. The dietitians also will be available in booths for private consultations.

The day’s agenda also will include a fitness session with local personal trainer Angela Gallagher and a cooking demonstration with George Formaro, the chef behind such local restaurants as Centro, Django and Zombie Burger.

Celebrity speakers will be on hand, including “Biggest Loser” contestants Rebecca

Meyer — a Des Moines native — and Daniel Wright, and Des Moines adventurer Charlie Wittmack, the only person in history to complete the World Triathlon.

The day will be filled with cooking demonstrations, a health fair with samples, and wares and information from more than 50 vendors.

“We’ll also have pharmacists from Hy-Vee drugstores who will be glad to respond to people’s questions,” Fitzgerald said.

HY-VEE WHOLE HEALTH EXPERIENCE WHEN: 9 a.m.-3 p.m.

March 31 WHERE: Hy-Vee Hall, 730 Third St. COST: $5 for adults, free for children 12 and younger

HEALTHIEST STATE INITIATIVE Iowans need to eat more healthfully, get moving and ratchet down stress, according to state and business leaders. To encourage this, they have launched a campaign called the Healthiest State Initiative. The goal is to improve Iowa’s health ranking among states. The Whole Health Experience is a part of this initiative.

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-9000327255

4 | MARCH 2012

Invasive colon cancer screenings not always necessary

New guidelines for colorectal cancer screening from the American College of Physicians put the emphasis on individual risk.

People at average risk of developing colorectal cancer should get screened starting at age 50, whereas people at high risk — those with inflammatory bowel disease or a personal or family history of the disease — should get screened starting at age 40 or earlier, according to the updated recommendations.

The guidelines recommend several screening options for average-risk patients: optical colonoscopy or flexible sigmoidoscopy, both of which involve inserting a narrow tube with a camera into the rectum, or stool sample tests.

High-risk patients, on the other hand, should have an optical colonoscopy, which is the most sensitive test and the only one of the recommended tests that examines the entire colon.

Colorectal cancer is the second leading cause of cancer-related deaths in the United States.

Although screening can prevent deaths, only about 60 percent of adults age 50 years and older in the United States get screened.

Trans fats can increase risk of stroke

Medications can cause weight gain

Medications taken by millions of Americans for mood disorders, high blood pressure, diabetes and other chronic conditions can have an unhealthy side effect: weight gain.

Dietary changes can help counterbalance the effects of these medications.

Ask your doctor if an alternative medication may also help.

“I advocate patients talking with the pharmacist first, so they don’t just arbitrarily stop their medication before their next (medical) appointment,” said Ryan Roux, chief pharmacy officer with the Harris County Hospital District in Houston. “It should not be an embarrassment either to a patient or a provider to try to dig in, to get into a person’s specific comfort level with their medication.”

More information: The U.S. National Institute of Mental Health describes medication side effects, including weight gain, www.nimh.nih.gov/health/ publications/mental-health-medications/complete-index.shtml.

A new study found a 39 percent increased risk of stroke among postmenopausal women who ate the highest amount of trans fats, a common ingredient in baked goods, fast food and packaged products.

The research, done at the University of North Carolina in Chapel Hill, found that women who took aspirin regularly had a significantly reduced stroke risk. But the study’s author stressed that the second discovery does not mitigate the first.

Men, who were not included in the study, are less likely to benefit from aspirin due to a gender influence that is not yet fully understood.

Experts recommend people reduce the amount of trans fats they consume.

Improving with age — seniors sleep better

The older you get, the better you sleep, according to new research that challenges conventional wisdom that a good night’s rest is harder to come by with age.

In a survey of 150,000 adults, people in their 70s and 80s had the fewest complaints of sleep disturbance, while those between the ages of 18 and 24 had the most. Except for a bump in complaints in middle age, sleep appears to improve steadily over the course of a lifetime.

Health problems — especially depression — had a significant effect on sleep, the survey found.

— Register wire services

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March 2012 | 7

nutrition: eat healthy

Learn to love: Quinoa MAKE THIS NUTRITIOUS AND VERSATILE WHOLE GRAIN PART OF YOUR HEALTHY DIET

By KRISTIN PORTER Special to Q

B

ored with brown rice? Tired of oatmeal? Get your whole-grain fix with nutritious, versatile quinoa instead.

Quinoa (pronounced keen-wah) has been cultivated in South America for thousands of years, but has just recently become a hot item for the healthconscious here in the U.S. Although technically a seed, quinoa is considered a whole-grain and offers all the nutritional benefits that come along with that title, and more.

In addition to being packed with fiber, vitamins and minerals, quinoa is gluten-free, making it an ideal option for those following a gluten-free diet, and it is one of the only plant foods that’s a complete protein, making it a great, high-protein alternative to meat.

But how does it taste?

Quinoa has a pleasant, mildly-nutty taste, and fluffy, springy texture. A bitter coating called saponin coats the outside of the seeds, which is easily removed by rinsing in a fine mesh strainer under running water before cooking like rice in a 2:1 ratio of boiling water to

KRISTIN PORTER/PHOTOS SPECIAL TO Q

8 | MARCH 2012

Read Kristin Porter’s blog — Iowa Girl Eats — at DesMoinesRegister.com/Life and discover what nutritious meals Kristin is making this week.

quinoa.

Cooked quinoa can be used in a variety of ways — replacing pasta in soups and casseroles, pumping up fresh fruit and vegetable salads or simply cooking in chicken broth for a quick and satisfying side with supper.

With just 170 calories, and more than 3 grams of fiber and 6 grams of protein in every serving, quinoa provides a delicious and nutritious boost to any recipe.

Try mini ham and cheese quinoa cups, featuring cooked quinoa, eggs, fresh zucchini, diced ham and two types of cheese, for an ultra-flavorful, healthy breakfast, portable snack or crowd-pleasing appetizer.

Look for dry quinoa locally at Trader Joe’s, Hy-Vee or Costco.

MINI HAM AND CHEESE QUINOA CUPS Makes 28 mini cups

INGREDIENTS 2 cups cooked quinoa (about ¾ cup uncooked) 2 eggs 2 egg whites 1 cup shredded zucchini 1 cup shredded sharp cheddar cheese ½ cup diced ham ¼ cup chopped parsley 2 tablespoons grated Parmesan cheese 2 green onions, sliced ¼ teaspoon salt ¼ teaspoon pepper

DIRECTIONS 1. Preheat oven to 350 degrees.

2. Add all ingredients to a large bowl and mix to combine.

3. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.

4. Bake for 15-20 minutes, or until the edges of the cups are golden brown.

Let cool for at least 5 minutes in the tin before eating.

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March 2012 | 9

nutrition: make it healthier

Make a healthier pizza CHOOSING THE RIGHT INGREDIENTS MAKES THIS AMERICAN FAVORITE A MORE NUTRITIOUS CHOICE

SOUTHWEST CHIPOTLE CHICKEN PIZZA

By AMY CLARK Special to Q

I

s it pizza night in your household tonight?

Chances are pretty good, since 94 percent of the U.S. population eats pizza. In fact, 93 percent of Americans average at least one whole pizza per month.

Pizza is often known to be high in calories, total fat and saturated fat. How does your once-a-month pizza stack up nutritionally? Just one slice of hand-tossed pizza contains 230-300 calories and 10-20 grams of fat.

Because pizza includes three to four food groups, finding healthy substitutions and alternatives for the crust, sauce and toppings can be a great way to boost the nutrients in one of America’s favorite foods.

Boost the fiber by choosing a whole grain crust. There are many premade whole grain pizza crusts available. These make wonderful short cuts to decrease the amount of time it takes to make pizza at home, while adding fiber. If you’re looking for a crust to suit the needs of just one person, use whole grain pitas, wraps, thin buns or English muffins.

Stick to the traditional red sauce. Tomato sauce is low in calories compared to Alfredo sauces and offers an antioxidant — lycopene — which may help prevent 10 | MARCH 2012

Serves 8 (1-slice serving). Source: www.zonya.com

INGREDIENTS ¾ cup salsa 1 premade whole-wheat pizza crust 6 ounces boneless skinless chicken breast, baked and cubed 2 tablespoons Mrs. Dash Southwest Chipotle marinade 1 4-ounce can diced green chilies, drained ½ cup diced onion ½ cup diced zucchini 1 cup sliced mushrooms 1 cup reduced-fat mozzarella cheese 1 cup diced tomatoes 1 cup shredded lettuce 1 tablespoon fat-free sour cream

DIRECTIONS 1. Preheat oven to 350 degrees.

2. Spread salsa on top of pizza crust.

3. In a large skillet over low heat, saute chicken in the marinade. Add green chilies, onion, zucchini and mushrooms.

4. Pour chicken and vegetable mixture over the salsa. Spread the mozzarella over the mixture.

5. Bake in oven for 8-10 minutes until cheese is melted. Remove from oven and top pizza with tomato and lettuce. Garnish with sour cream.

Southwest chipotle chicken pizza. JUSTIN HAYWORTH/Q

certain chronic diseases. To reduce sodium, look for low-sodium tomato sauce or simply use no-salt-added crushed tomatoes as a base for your pizza.

Make it a lean choice of protein. The ever-sopopular meat choices — sausage and pepperoni — supply the calories and saturated fat in many pizzas.

Trade up for health and

choose chicken, chicken sausage, turkey kielbasa, turkey pepperoni, meatless ground crumbles or Canadian bacon. Sodium can be a concern in many of these meats, so use them sparingly. Seafood can make a very lean alternative as well.

Add lots of low-calorie vegetables to increase fiber and antioxidants.

Many people enjoy adding onions, mushrooms, tomatoes and peppers to their pizza. Try adding vegetables you’ve not tried before, such as sun-dried tomatoes, broccoli, spinach, cabbage, artichoke, yellow squash or zucchini. Of course, any vegetable will make a healthy choice.

Switch up or scale back on the cheese. Cheese is

often a culprit of saturated fat and sodium. Try alternatives such as 2 percent cheese or soy-based cheese — or simply use less cheese. Feta cheese is a wonderful alternative with its strong flavor. Simply brush a thin layer of garlic and olive oil on a whole grain crust, top with thin sliced tomatoes and spinach, and sprinkle with feta cheese.

Pair your pizza up with a mixed green salad.

Try eating a salad with light dressing before the pizza arrives or is done baking.

This will help you feel full, making it easier to stick to one or two slices instead of eating half the pizza.

Incorporating these tips can make your pizza night a healthy one, so pizza can be enjoyed any time.

H E A LT H Y L E G S M AT T E R . C O M

VEIN CENTER

AT IOWA HEART

No more pain. No more varicose veins.

Barbecue chicken pizza, on a whole wheat tortilla. JUSTIN HAYWORTH/Q

BARBECUE CHICKEN PIZZA Serves 1

INGREDIENTS

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1 whole wheat tortilla

Free VEIN SCREENING!

3 ounces boneless skinless chicken breast, baked and shredded or cubed 2-3 tablespoons barbecue sauce ⁄3 cup shredded cheddar cheese

1

red onion

CALL BEFORE APRIL 30, 2012 to schedule your appointment.

cilantro

By appointment only. No walk-ins please. Valid at West Des Moines office only.

DIRECTIONS 1. Preheat oven to 350 degrees.

WEST DES MOINES OFFICE

5880 University Ave, West Des Moines, IA 50266 | 515.633.3666

2. Bake your tortilla on a non-stick pan for 3-5 minutes, or until it crisps and bubbles up a bit. (Don’t use low-carb tortillas — they will burn in the oven.)

3. Remove the tortilla and spread the barbecue sauce on the tortilla. Barbecue sauce can be high in sodium, so check the label to find one with a lower number.

3. Top your pizza with the chicken, then add as much red onion and cilantro as you prefer, and add cheese on top.

4. Bake for another 5-7 minutes, until the cheese is melted.

— Sarah Dose

A PROUD PART OF IOWA HEART CENTER DM-9000328030

March 2012 | 11

nutrition: dietitian’s advice

Tilapia: True chicken of the sea MILD FLAVOR AND REMARKABLE VERSATILITY MAKE HEALTHFUL TILAPIA EASY TO PREPARE

T

ilapia is often forgotten in the world of fish and lean-meat alternatives, but it puts up a good fight. Tilapia is a mild white fish that takes on the flavor of the dish. In addition to its remarkable versatility, every 3.5 ounce serving of tilapia packs 26 grams of protein and only 3 grams of fat and 128 calories.

Tilapia is sometimes referred to as “aquatic chicken” in the food industry thanks to its mild flavor and quick production rate. The mild flavor is also what makes this type of fish so appealing — a lean protein with no fishy taste. tilapia is very low in mercury due to its herbivorous diet, putting it on the safe list to eat during pregnancy.

Because tilapia is so mild and versatile, it can be cooked very easily — steamed, baked, boiled, fried, etc. Just make sure it’s cooked until opaque and flaky. You can also try substituting tilapia in your favorite dishes — like baked Parmesan tilapia. Also try tilapia in tacos, stir fries and salads for a fresh spin on old recipes.

BAKED PARMESAN TILAPIA Makes 4 servings. Total time: 20 minutes

Whitney Packebush is the Fareway corporate dietitian.

Contact her at centsablehealth@farewaystores.com.

Also see www.fareway.com.

INGREDIENTS

DIRECTIONS

4 tilapia filets

1. Preheat oven to 400 degrees.

1 cup flour

2. Place flour in shallow dish. Beat egg and place in a separate shallow dish.

1 egg

3. Combine cheese, paprika and parsley in another dish.

¾ cup grated Parmesan cheese 2 teaspoons paprika 1 tablespoon fresh parsley 1 lemon, cut into wedges Salt and pepper, to taste

12 | MARCH 2012

4. Drizzle olive or canola oil on fish and dredge the filets in flour, then egg, and then cheese mixture. Place the fish on a foil-lined baking sheet and bake until opaque — about 10 to 12 minutes. Serve with lemon wedges.

Nutrition information per serving: 252 calories; 13g fat; 5 g saturated; 74mg cholesterol; 344mg sodium; 1g carbohydrate; 0g fiber; 33g protein

SPECIAL TO Q

wellness

Take proactive approach to health A MEDICAL SCREENING TODAY CAN KEEP YOU HEALTHY TOMORROW

By ESTELA VILLANUEVAWHITMAN Special to Q

D

octors and patients can agree on at least one thing — it’s easier to fix a health problem when caught early, rather than waiting until it becomes a bigger issue.

While some medical visits make patients uneasy, there are certain healthy actions and symptoms you shouldn’t ignore:

Colonoscopy Get screened every 10 years starting at age 50, earlier if you have a family history. Patients having rectal bleeding or abdominal pain between screenings should also be evaluated, said Dr. John Hines, gastroenterologist at The Iowa Clinic.

The test saves lives, he said. Studies show that colonoscopies decrease your risk of getting cancer and

dying from the illness.

Patients must drink four liters of fluid starting the day before to clean out their system and medication helps make the exam more comfortable, Hines added.

Several providers are offering free exams at Scope It Out on March 31. Go to www.johnstoddardcancer .org for information.

Mammograms and gynecologic exams Yearly mammograms should begin at age 40 to get a baseline, Dr. Douglas Layton said. Those at high risk can be screened earlier.

Pap smears can help catch cervical cancer early and treat it with simple procedures before it becomes full-blown cancer.

He added that a pelvic exam is the only way to detect a mass on an ovary.

Lipid profile Screening should begin at age 18 as part of an annual physical.

“We always talk about all the cancer screening, but a lot more Americans die of cardiovascular disease than they do of cancer. Blood pressure, blood sugar and cholesterol panels are very simple things to get,” Layton said.

Chest pain PHOTOS SPECIAL TO Q

Dr. Saima Zafar, an Iowa

Health-Des Moines cardiologist, said pressure-like symptoms in the chest, radiating to the jaw, shoulder or left arm, require immediate medical attention. Some patients mistakenly write it off as indigestion or muscular pain, thinking the pain will go away.

Women may also have other symptoms, including back pain, shortness of breath and a feeling similar to heartburn. They’re more likely to dismiss the symptoms and not bother anyone.

“Don’t be conscious of what others think of you.

Take care of yourself,” Zafar urged. “Make sure you seek attention.”

If it’s a false alarm, determine what follow-up you need, such as a stress

test that could expose hidden problems.

Eye exams Dr. Jared Nielsen, retina specialist at Wolfe Eye Clinic, said anyone having vision problems — new onset of floaters or blurred vision — should get examined. Health insurance often covers those visits if patients don’t have vision coverage.

Ages 20 to 39 should have an eye exam every three to five years, regardless of whether they wear glasses. Ages 40 to 64 should get exams every two to four years and patients 65 and older should have exams every one to two years.

“Unfortunately, there are some eye conditions you can have and not know it until the very end,” he said.

One such eye disease is glaucoma, which can result in permanent loss of vision.

Screening is important because patients may not realize they have elevated eye pressures.

Recurring headaches Sudden or severe headache, or those that result in vision changes, require immediate attention, said Dr. Mark Puricelli, neurologist at the Ruan Neurology Center. They could signal more serious conditions as stroke, hemorrhage, tumor or viral meningitis.

Changes in frequency, as well as those that wake you from sleep or accompany a high fever, also should be evaluated, he said.

March 2012 | 13

Schedule of Events Time

Main Stage

Stage A Hy-Vee Chef John Weiler & Hy-Vee Dietitian Heather Illig Urbandale Chef Demo

Hy-Vee Dietitian Ellen Ries “Sports Nutrition: Reaching Your Ideal Race Weight”

Hy-Vee Dietitian Julie Gieseman “30 Foods for a Better Body”

Hy-Vee Dietitian Lori Graff “Food and IBS”

Hy-Vee Chef Andrew Kintigh & Hy-Vee Dietitian Anne Hytrek Ankeny Chef Demo

Heartland Dermatology and Skin Wellness Center “Botox, Fillers & Laser Hair Removal”

Hy-Vee Dietitian Lori Graff “Food and Migraines”

Certified Personal Trainer Angela Gallagher “Exercise - Making It Fun, Effective and Efficient”

9:30 AM 10:00 AM

George Formaro “Lightening Up Your Favorite Recipes”

10:30 AM

George Formaro “Questions & Answers”

11:00 AM

Saturday, March 31st 9am - 3pm Hy-Vee Hall 730 3rd Street Des Moines, Iowa

11:30 AM

Charlie Wittmack, “Committed to the Core: Stories from the World Triathlon”

12:00 PM

Charlie Wittmack, “Questions & Answers”

12:30 PM 1:00 PM

Rebecca Meyer and Daniel Wright “What Are You Fighting For”

1:30 PM

Rebecca Meyer and Daniel Wright “Questions & Answers”

Stage B

2:00 PM 2:30 PM

For more information, visit www.IowaHealthiestState.com

$5.00 Adults FREE Children 12 years and younger *Tickets available at all Des Moines Area Hy-Vee and Hy-Vee Drugstores

Presented by: Hy-Vee Health Market

Hy-Vee is dedicated to making lives easier, healthier, happier, which is why we offer natural and organic products to provide a more healthful and wholesome eating experience for your family.

Charlie Wittmack (Cancer Survivor and World Triathlon Athlete)

Metinka Slater (KCCI Meteorologist, Master of Ceremonies)

George Formaro (Owner Centro, And South Union Bakery)

EVERY WEDNESDAY AT YOUR HY-VEE RECEIVE

Making Lives Easier, Healthier and Happier

Meet Our Registered Dietitians At Hy-Vee we are committed to your health. Only your Des Moines Hy-Vee stores have 15 area dietitians with 118 years of combined professional experience to help keep you and your family healthy. If you have a question or need an informed opinion you can count on your Des Moines Area Hy-Vee dietitians.

Because of Hy-Vee’s commitment to your health, it has never been more convenient to make your life “easier, healthier and happier”!

Rebecca Meyer & Daniel Wright (The Biggest Loser Contestants)

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14 | MARCH 2012

March 2012 | 15

mind & body

Healing Touch focuses on energy HEALING IS A PROCESS OF MOVING TOWARD WHOLENESS OF BODY, MIND, SPIRIT, PROPONENT SAYS

By ESTELA VILLANUEVAWHITMAN Special to Q

U

sing light touch on and above the body, Gail Hardinger-McCarthy says she can help restore balance and harmony to promote natural healing.

She’s a certified Healing Touch practitioner, helping clients pay attention to their energy, emotions and beliefs.

“I’m merely here as a facilitator to help them understand and recognize their own body, their own energy. It’s kind of like helping them read their body’s road map,” she said.

Healing is different than curing, she says, and is a process of moving toward wholeness of body, mind and spirit.

Healing Touch works with the body's relaxation response in creating a more optimal environment for

the body to heal, she adds.

Hardinger-McCarthy has a nursing background and has worked in health care for more than 30 years in wellness, prevention and holistic health. She has offered Healing Touch in hospital settings and continues her passion for energy therapy in private practice at Life in Balance, based inside her Ankeny home.

Healing Touch was founded in the late 1980s

by Janet Mentgen, a registered nurse. It is part of the Healing Touch International Certificate Program and is endorsed by the American Holistic Nurses Association.

The nurturing therapy is non-invasive and safe. The practice is growing rapidly and is used internationally, and has also been the focus of studies on the interaction between the brain, behavior and

PROPONENTS OF HEALING TOUCH SAY THE THERAPY WORKS IN ... » Relaxation and stress reduction » Managing pain » Strengthening immune system » Enhancing recovery after surgery » Calming anxiety and depression » Supporting cancer care » Supporting end of life process » Easing of acute and chronic pain and conditions » Creating a sense of well-being » Enhancing spiritual connection Go to www.healingtouchinternational.org or contact lifenbalance@aol.com

16 | MARCH 2012

Healing Touch practitioner and instructor Gail Hardinger-McCarthy operates Life in Balance inside her home. Here she works with Karen Bougher. DAVID PURDY/ Q

immunity. It can be used on all ages and conditions, including stress, arthritis, depression and headaches, and has been known to provide such benefits as relaxation, stress relief and pain management.

Hardinger-McCarthy began using the therapy 15 years ago when her daughter had difficulty falling asleep. She became a certified practitioner 10 years ago and is one of several in Iowa.

Certification requires 135 hours of training to complete five skill levels, followed by a one-year

mentorship period.

“For many years working in health care, I felt like there was a piece missing,” she said. “Then I discovered the work of Healing Touch and how it works with traditional medicine.”

Hardinger-McCarthy explains about Healing Touch: » The human energy system concept operates on the belief that we are more than our physical body.

“We are fields of energy and we are constantly in flux, changing, receiving and giving out information

in the form of vibration,” she said. » The information we take in is assimilated through seven main chakras, Sanskrit for spinning vortexes of energy. Each chakra is associated with an endocrine gland and nerve plexus. Issues and beliefs are associated with each center, she said.

“If the energy is balanced and moving, we have more of a sense of health and well-being,” she said. » Anything compromising the energy

flow — an emotion, fear or belief — can cause an imbalance.

“Often times before anything is detected in the physical body, it can be sensed energetically in the field,” she said.

Hardinger-McCarthy begins her one-hour sessions by talking with clients about their intentions for the visit.

Some are seeking clarity, or coping with physical pain.

Clients participate in Healing Touch lying on a table, experiencing the energy therapy in their own, unique ways.

One client, Karen Bougher, was seeking better focus the day of her visit. With Bougher under warm comforters, Hardinger-McCarthy started by holding her feet.

Slowly, she moved her hands above Bougher’s body to assess her energy field, which extends outward in all directions, she said. She sensed tingling on the left side, and some energy vibration around Bougher’s head.

Hardinger-McCarthy then focused on a technique to help calm the mind, holding specific points on the body until she felt the energy balanced between her hands. The amount of time varies from person to person and specific condition.

She then assessed the chakras, to see if the energy was open and balanced. With permission

I have the same amount of energy y as I had

in my 20s.

Since having Sinc nce eh aving gastric banding surgery at M Mercy, ercy, Jan has lost more than 100 10 pounds and she’s now able to cross her legs, walk without getting winded and sleep better. She’s retired her handicap parking sticker and C-PAP machine.

She says she feels like she can do anything, but most importantly, that she’s a better mom and wife.

Learn more about the health benefits of bariatric surgery at Mercy. CALL TODAY to register for the informational session below – (515) 358-9400.

Healing Touch practitioner and instructor Gail Hardinger-McCarthy operates Life in Balance inside her Ankeny home. Here she works with Karen Bougher. DAVID PURDY/Q

to use light touch, she connects the energy of the chakras and moves on to magnetic clearing by moving her hands over the body as if smoothing the field from head to toe.

After therapy, Hardinger-McCarthy helps reground the client.

Because the energy clears into the lymph system, she said, she recommends patients drink water afterward.

Bougher said she has experienced a variety of positive responses.

For eight years, she has

used therapy to manage everything from stress to a broken foot. It has provided a sense of calm and made her more aware of the mind-body-spirit connection.

Hardinger-McCarthy also teaches Healing Touch classes for continuing education credit, and to individuals simply interested in learning more about the human energy system.

Ellen Plager took the course last year and uses the techniques to maintain a sense of balance and

well-being.

She has worked with Hardinger-McCarthy to complement her current medical practices.

After a session, “you feel very refreshed and balanced and ready for your next day. It gives you balance and energy,” Plager said.

Plager recommends others try Healing Touch to better understand the human system.

Hardinger-McCarthy’s next course will be offered June 9 and 10 at Mercy Medical Center.

6 p.m.

Wednesday, March 28 Mercy Medical Center – West Lakes 1755 59th Place, West Des Moines

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March 2012 | 17

fitness: steal this workout

Go low impact with Pilates

BUILD CORE STRENGTH AND FLEXIBILITY WITH PILATES EXERCISES YOU CAN DO AT HOME

By JENNIFER MILLER jenmille@dmreg.com

D

eveloped in the 1920s by German physical trainer Joseph Pilates, the Pilates family of exercises was originally meant for rehabilitation. The low-impact workouts were designed to increase strength and flexibility and focus on spinal alignment, breath control and quality of movements over the quantity.

Despite its slow, controlled format, Pilates can be a good calorie burner. According to medicinenet.com, calorie expenditure in relation to Pilates has been carefully studied. “The researchers found that on average, a 165-pound person burned 480 calories per hour during an advanced Pilates workout (comparable to walking 4.5 miles per hour); 390 calories per hour during an intermediate workout (comparable to basic stepping); and 276 calories per hour during a basic workout (comparable to moderate stretching).”

Julie Hall, a Stott Pilates trained instructor in mat and equipment-based Pilates at Fitness By Design says technique is paramount in Pilates.

“It is important that you understand how to do the movements correctly to obtain the maximum benefits and to avoid injury.

You should not feel any pain, 18 | MARCH 2012

The Hundred A dynamic warm-up for the abdominals and lungs.

1. Lie on your back with your legs bent in tabletop position with your shins and ankles parallel to the floor.

Inhale.

2. Exhale. Bring your head up with your chin down and, using your abs, curl your upper spine up off the floor.

Keep the shoulders sliding down and engaged in the back. Your gaze is right about knee level. Stay here and inhale.

or be wobbling or shaking violently in any position while doing Pilates.”

FIVE BASIC EXERCISES Julie Hall demonstrates five basic Pilates exercises.

Pilates exercises use the Pilates breath: Inhale through your nose, expanding the back and sides of your rib cage. Breathe out through pursed lips to exhale fully.

Learn more about Pilates: Fitness By Design, 4715 Grand Ave., 664-7387; www.fitnessbydesigndm.com

3. Exhale, while at the same time, deepen the pull of the abs and extend your arms and legs. Your legs reach toward where the wall and ceiling meet in front of you. You can adjust them higher or lower for less or more advanced work. They should only be as low as you can go without shaking and without the lower spine pulling up off the mat. Your arms extend straight and low, just a few inches off the floor, with the fingertips reaching for the far wall.

4. Hold your position. Take five short breaths in and five short breaths out (sniffing in and puffing out). While doing so, move your arms in a controlled up-and-down manner — a small but dynamic pumping of the arms. Keep your shoulders and neck relaxed. Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths. Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.

Rolling like a ball Rolling exercises stimulate the spine, deeply work the abdominals and tune us into the inner flow of movement and breath in the body. Keep your rolled position throughout the exercise.

1. Sit on your mat and clasp your hands over your shins, just above the ankle.

2. Drop your shoulders, widen your back, deepen your abdominals and make a nice curve of your spine. Don't tuck your head; your neck is part of the long curve. Lift your feet off the mat and balance on, or just behind, your sits bones.

3. Inhale. Pull the lower abs in and up to get yourself going and roll back on your inhale.

Roll only to the shoulders. Do not roll onto the neck.

4. Exhale. Stay deeply scooped with your spine curved. Use your exhale and abdominals to return to upright. Repeat five to six times.

Spine Twist Increases the range of motion in the upper body by training the trunk to spiral while maintaining the support of a stable pelvis.

1. Sit up tall on your sits bones. Pull your abdominals in so that your upper body is well supported. Flex your feet and reach through your heels. Extend your arms directly out to the sides, keeping them even with your shoulders, so that there is one long line from fingertip to fingertip.

2. Inhale. Exhale for three counts, rotating the spine, lengthening and increasing rotation with each successive breath.

3. Inhale. Lengthen and return to center.

4. Repeat, moving in the opposite direction. Do three to five repetitions on each side.

The Roll Up It has been said that one Pilates Roll Up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach

1. Lie on the floor with your legs straight. Let your belly drop down toward the floor and make sure your shoulders are relaxed and away from your ears. Leave your scapula anchored in your back and your ribs down, as you bring your arms straight up over your head and back so that your fingertips are pointing to the wall behind you.

2. Inhale. Leave your scapula down as you bring your arms up overhead. As your arms pass your ears let the chin drop and head and upper spine join the motion to curl up.

Swan Dive An extension exercise that opens the front-body, expands the chest and stretches the abdominals, hip flexors and quadriceps. It is best to do after you have warmed up the spine with a few forward flexion exercises, such as the Hundred.

1. Lie on the mat face down. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears.

The legs are shoulder-width apart.

2. Engage your abdominal muscles, lifting your belly button up away from the mat. The abdominals remain lifted throughout the exercise.

3. Inhale. Lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat, pushing yourself up to support a long upward arc in the upper body. Protect your lower back by sending your tail bone down toward the mat.

4. Exhale. Keep your abdominals lifted as you release the arc, lengthening your spine as your torso returns to the mat in a sequential way: low-belly, mid-belly, low-ribs and so on. Repeat three to five times using an even, flowing breath to support the movement.

3. Exhale. Continue in one smooth motion to curl your body in an up-and-over motion toward your toes. Pull in your abs in and deepen the curve of the your spine as you exhale. Keeping the head tucked, the abdominals deep and the back rounded, reach for your toes.

4. Inhale. Bring the breath fully into your pelvis and back as you pull the lower abs in, reach your tailbone under, and begin to uncurl, vertebrae by vertebrae, down to the floor. Keep the legs on the floor as you roll down.

5. Exhale. Continue to set one vertebrae after another down on the floor. Once your shoulders come to the floor, the arms go with the head as you continue to roll down to the mat. Do up to six repetitions. The roll up is one continuous, controlled, flowing motion. Try to synchronize with the breath.

March 2012 | 19

fitness: exercise review

At-Home Challenge DVD VIDEO LETS YOU EXERCISE WITH ‘BIGGEST LOSER’ TRAINERS Overview: The “At-Home Challenge” DVD promises you will go from “beginner to winner in four weeks.”

“Biggest Loser” trainers Anna Kournikova, Bob Harper and Dolvett Quince each lead portions of the workout. You can do the whole video, like I did, in an hour, or you can do segments. In the background are the at-home winners of “The Biggest Loser,” including Heba Salama, Jim Germanakos, Bernie Salazar and Rebecca Meyer, who is from Des Moines.

The video starts with a five-minute warm-up, led

by Kournikova. She then shows a 10-minute cardio segment. After that is the first strength segment, which lasts 10 minutes and is led by Quince. Next, Harper leads the “phase two” cardio and strength segments. They last 15 minutes apiece (even though the DVD cover says they’re just 10 minutes long). Finally, Harper leads a five-minute cooldown.

What’s good: If you’ve ever watched “The Biggest Loser,” you get an impression of what the contestants go through. If your exercise routine is usually spinning, running or the elliptical machine, this is a great way to change up your routine — think of it as cross-training.

20 | MARCH 2012

While the cardio and strength segments are separate, I definitely found myself getting winded during the strength sections — the trainers definitely believe in using your whole core during each exercise.

The phase two workouts are much more difficult than phase one. So, if you’re a beginner, it might be wise to do phase one twice each workout, and then graduate to adding phase two in a week or so.

Harper’s tough — just when you think you’re finished, he adds in “just a few more seconds” a lot, which will push you to your limit.

I also enjoyed seeing the former competitors.

Rebecca and Bernie do the full advanced moves, where Heba and Jim do modified versions. It’s nice to get the “real person” effect — none of these people are fitness models.

Bob was my favorite instructor. He has tons of energy and is good with motivating you, even when you’re squatting in front of your couch and it would just be so much easier to plop down with your water.

What’s not so good: Squats and lunges. Lots of squats and lunges. I really hate squats and lunges.

Hear me out here. I know squats and lunges are two of the most efficient

Bernie Salazar and Rebecca Meyer participate in the “At-Home Challenge” DVD in the phase 2 cardio portion. SPECIAL TO Q

Harper’s tough — just when you think you’re finished, he adds in “just a few more seconds” a lot, which will push you to your limit. exercises (especially when you combine them with full-body strength moves like Harper does). But if you do this video a few times a week, after a few weeks you’re going to get mentally pretty tired of them. Anna Kournikova, while adorable, comes off a little flat.

Consider this DVD more like a supplement to your usual workout. Subbing it in

just once or twice a week for your usual workout is what I’d recommend.

The next day: I admit, I get in a rut when I work out. It’s hard to get me out of spinning class or off the elliptical machine. So the day after I did this workout, I definitely still felt the burn in my legs, thanks to all the squats and lunges.

— Sarah Dose

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March 2012 | 21

fitness: weight-loss story

Mother’s motivation

AFTER

SARA MILLER GAZED AT HER NEWBORN AND DECIDED TO MODEL HEALTHFUL EATING HABITS TO HELP HERSELF AND HER CHILD

By MIKE KILEN mkilen@dmreg.com

S

Sara Miller lost 122 pounds and her story made Weight Watchers’ 100 most inspiring list. RODNEY WHITE/Q

ara Miller was shopping with her mom one day when it hit her. “My mom was fat, most of the women in my family were fat, and I too would be fat when I was a mom.”

She buried her head in a clothes rack and cried her eyes out.

Over the years, she didn’t call herself “fat” anymore, but softened it with “chubby,” while enduring a cycle of crazy diet fads,

“eating only soup or a Hollywood juice diet,” losing five or 10 pounds before giving it up.

Then the 32-year-old Urbandale woman said she had an epiphany. It came right after the delivery of her daughter, Caroline.

“This tiny little baby had all the promise in the world and she needed someone to help her live up to it,” said Miller. “Children learn through modeling. What really teaches a child is what they see.”

Miller went home from the hospital weighing 269

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future trouble.

“Nothing is off limits. But I started to change the way I eat, choosing more ‘real’ and less processed foods — fruit and vegetables, whole foods and grains,” she said.

She joined Weight Watchers and began using the Internet to choose recipes with fresh ingredients and for the first time in her life really cooking, and not just out of a box. She began making her own yogurt and whole-grain bread.

In a few months Miller dropped 80 pounds and hit a

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pounds and zeroed in on the heart of her weight issues.

“I realized my problem was I was getting into a diet mentality — food is bad and I can’t have it — but really there are just bad amounts of food,” she said.

She saw people on low-carb diets “who ended up chasing down a Wonder truck” because they were so used to thinking about the negative side of food, instead of budgeting it like their finances.

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to run a race with his wife, so she wrote a note how she would train for a future race with him.

She had rarely moved her body athletically and was scared of it. So she joined Curves because it was non-threatening to work through a fitness circuit with other women, who were usually much older than her.

A year ago she had gained enough courage to go out in the neighborhood and take a run. She went in the dark so no one would see her.

By April, she ran the Grand Blue Mile without stopping, and by June the 5K Dam to Dam in Des Moines with her husband.

She dropped another 22 pounds to a healthy 147 and was one of 100 nationwide to win Weight Watchers’ Inspiring Stories Contest in December.

‘I began looking at food as fuel, not using it as entertainment or to soothe a wound.’

Although the stay-athome mom’s inspiration was her children, Caroline, 2, and Lincoln, 4, it also took a lot of mental work on her own attitudes.

“The important thing is to not focus on the end,” she said. “Because it is something that takes so long, you have to anchor it to real reasons that don’t revolve around being skinny. You have to really think about why you are doing it. You are worth it. And if you are doing this for your health it trickles down to others in

your family.”

Today, her back doesn’t hurt at the end of the day.

She has energy to play with her kids and run with her husband.

She can’t yet walk into the room without still feeling that lifetime of anxiety of “being the fattest woman in the room,” and wishing a hole would swallow her up.

Losing the weight is just the first part. She is on her way to changing how she views herself, as a healthy person with a new way of life.

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kind of wall, realizing that at 5 feet 5 inches, she was still technically obese. So in October, 2010 she launched a blog, Weightylife.com, to explore her relationship with food.

“I realized I had to explore why I eat and how to fix it and that was fixing it in my head,” she said. “I began looking at food as fuel, not using it as entertainment or to soothe a wound. If you look at food as fuel it’s easier to make a good choice.”

In one year she had lost 100 pounds. She stepped on the scale on her 31st birthday wearing a $100 bill T-shirt.

Miller wasn’t done. Her husband, David, is avid about fitness and for their fifth wedding anniversary she didn’t have a gift but had what she thought was a great last-minute idea. The triathlete had always wanted

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Erin Demechelis and a pair of Oakley “Frogskins” with violet lenses ($100), from Active Endeavors, 4520 University Ave., Suite 130, West Des Moines. JUSTIN HAYWORTH/Q PHOTOS 24 | MARCH 2012

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There is now a very effective nonsurgical technique Foot pain can be caused by to minimize foot and arch pain right uneven weight bearing. Call Wehrspan Chiropractic to realign here in Des Moines. the bones of your feet and get Our treatment uses fitted with the proper orthotics. gentle techniques to realign the 26 bones of the feet and ground breaking technology to create custom foot orthotics.

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March 2012 | 25

Central Iowa Health Calendar Events to help you learn about your body and mind and stay healthy

Adult Softball League

Registration is open for Des Moines softball leagues, including men’s fast-pitch, men’s or women’s slow-pitch and coed slow-pitch. Skill levels range from a recreational level to very competitive. Registration ends April 20.

REGISTER AT:

www.dmgov.org/departments/parks/ pages/adultyouthrecreation.aspx. Prices vary.

Screening: Doula! The Ultimate Birth Companion

See a 65-minute documentary film that follows three doulas as they support parents before, during and after having their babies. The film features actual footage of three doula-supported births including two home water births. A panel

of doulas also will be there to answer your questions on what doulas are and how they can help you and your family.

Free.

COST: $10 in advance; $15 at the door.

WHEN AND WHERE: 2-5 p.m. March 24 at Fourth Street Theatre, 216 Fourth St.; 288-5282.

Climbing Competition: Flock to the Rock

Hy-Vee Ladies Night

Help the Juvenile Diabetes Research Foundation (JDRF). Exhibitors will pamper ladies from head to toe and there will be appetizers, wine and beer samples, fashion shows, shopping, live music and more.

WHEN AND WHERE: 4-9 p.m. March 30 at Hy-Vee Conference Center, 5820 Westown Parkway, West Des Moines; 453-2787.

Tickets available at Des Moines-area Hy-Vee stores or online at www.hy-vee.com.

Come watch or participate in Climb Iowa’s annual Flock to the Rock climbing competition. More than 100 competitors will be tested by Climb Iowa’s 36-foot walls and thousands of climbing holds.

WHEN AND WHERE: March 31 at Climb

Iowa, 3605 S.E. Miehe Drive, Grimes; 986-2565. Registration begins at 10:30 a.m. for youth and 3:30 p.m. for adults.

Dylan Huey of Climb Iowa. REGISTER FILE PHOTO

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Visit more than 100 exhibitors offering green, natural, healthful, organic, holistic, renewable, reusable goods and services.

On the entertainment stage, see musicians, dancers and more. Educational, fun, informative and free classes and workshops. Fun activities and demonstrations for kids of all ages.

WHEN AND WHERE: 10 a.m.-5 p.m. March 31; 11 a.m.-4 p.m. April 1 at Veterans Memorial convention center, Iowa Events Center, 833 Fifth Ave. COST: $5 for adults, free for students under 18. Tickets available at the door.

Health Screening Workshop

Set up a 20-minute screening appointment to determine your body mass index, body fat percentage, waist circumference, blood pressure and complete a health survey. You will get an explanation of your results,

recommendations and have the chance to have your questions answered.

WHEN AND WHERE: 10 a.m.-2 p.m. April 2

and 5 at Hy-Vee, 1107 E. Army Post Road; 285-6394. 10 a.m.-2 p.m. April 3 and 4 at Hy-Vee, 3221 S.E. 14th St.; 243-7271.

COST: $10 per person or bring a friend or spouse for $17.

Unplug & Recharge: A Detox Orientation

Start off spring with a revitalizing and refreshing body and mind detox. You’ll experience cleansing on all levels with this special program designed by health and nutrition counselor Sheree Clark to rebalance and restore you.

WHEN AND WHERE: 5:30 p.m. April 9 at Smokey Row, 1910 Cottage Grove Ave.; 244-2611.

Hundreds of booths, along with classes, demonstrations and entertainment will be featured at the Natural Living Expo. REGISTER FILE PHOTO

Lose Weight & Detox Instantly!

NOW OPEN! Le Gourmet is your place for:

Colonic therapy is proven to help your body detox and lose a few extra pounds. It’s a safe and gentle way to soften and assist in the removal of accumulated layers of toxic waste which not only benefits the colon but all of the organs, and systems in the body Colonics also help to restore muscle tone and normal peristalsis in the bowel, ultimately alleviating and preventing constipation.

Call 225-7559 to schedule your free consultation with Niki!

Receive a 15% discount when you book your first treatment!

HOURS: MONDAY-THURSDAY 9:00 A.M. - 8:00 P.M. FRIDAY 9:00 A.M. - 7.00 P.M. SATURDAY 9:00 A.M. - 5:00 P.M. SUNDAY BY REQUEST FOR A PRIVATE GROUP

DM-9000330772

4100 WESTTOWN PARKWAY WEST DES MOINES, IA 50266 PH:(515) 225-7952 WWW.SAHARS.COM

• Stonewall Kitchen • Wind & Willow

• Republic of Tea • Elena’s Italian Pastas & Sauces

~ Locally Roasted Gourmet Coffee ~ ~ All Natural Gourmet Chocolates ~ ~ Imported Fun & Unique Kitchenware ~ ~ Delicious Gift Baskets ~

Buy one at regular price and receive 50% off your 2nd item of equal or lesser value Good through April 30th

226-2283 • 8435 University Blvd Mon-Fri: 9-5 • Sat: 9-3 • Sun: Closed

DM-9000330773

Natural Living Expo

March 2012 | 27

DES MOINES PEDIATRIC & ADOLESCENT CLINIC

Kenneth W. Talcott, M.D. Brian L. Waggoner, M.D. Robert A. Fornoff, M.D. Adam J. Secory, D.O. Amy K. Petersen, D.O.

2301 Beaver Avenue Des Moines, IA 50310

515.255.3181 DM-9000326042

28 | MARCH 2012

Julie A. Waggoner, C.P.N.P. Sherri M. Chrisman-Batterson, C.P.N.P. Sally J. Hornung, C.P.N.P. Andrea G. Dettmann - Spurgeon, C.P.N.P.

2555 Berkshire Pkwy. Ste. A Clive, IA 50325

515.987.0051

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

515.964.2159