Schools teach kids to stay fit for life
Those exercise bands: How good are they?
Bariatric surgery: Is it the right choice?
A GUIDE FOR LIVING IN SIOUXLAND
THIS IS THE YEAR TO FIND THE NEW YOU
FIT IN WEIGHTY ISSUES
’15
WHAT DO YOU NEED TO EXERCISE AT HOME?
FEBRUARY 2015
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CONTENTS February
2015
Did you make one of those “eat right, exercise more” resolutions? This month, we’re going to help you see it through. We’ve talked to experts in all areas and they’ve come up with a bunch of great ideas about eating right, exercising more and living to the best of our abilities. Fit in 2015? It’s entirely possible.
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SURGICAL OPTIONS bariatric surgery could be the answer.
4 NAMASTE
a yoga studio at home? Oh yeah.
FEATURES 4 FIT IN ’15 home yoga 8 FIT IN ’15 a healthier place 10 FIT IN ’15 acupuncture 12 FIT IN ’15 equipment 16 FIT IN ’15 OT fitness 18 FIT IN ’15 nutrition 20 FIT IN ’15 crossfit 24 FIT IN ’15 bands 26 FIT IN ’15 personal trainers 28 FIT IN ’15 school choices 30 FIT IN ’15 marathon ideas 32 FIT IN ’15 outdoor running 34 FIT IN ’15 inline skating 36 FIT IN ’15 water aerobics 40 FIT IN ’15 weight loss 42 FIT IN ’15 bariatric surgery 45 HeaLTH doc answers 47 ParTING SHOT PUBLISHER Steve Griffith EDITOR bruce Miller EDITORIAL Dolly a. butz, Tim Gallagher, earl Horlyk, Nick Hytrek, ally Karsyn, Michelle Kuester, Marcy Peterson PHOTOGRAPHY Tim Hynds, Jim Lee, Dawn J. Sagert DESIGN andy Neumann ADVERTISING SALES Nancy Gevik ADVERTISING DESIGN Kayla Fleming
20 TO THE N
DEGREE Want to push yourself? Try Crossfit. TH
©2015 The Sioux City Journal. Siouxland Life is published monthly by The Sioux City Journal. For advertising information, please call (712) 224-6275. For editorial information, please call (712) 293-4218. SIOUXLAND LIFE
February 2015
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FIT IN ’15 home
yoga studio
ROOM TO
BREATHE CREATING A HOME YOGA STUDIO
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FEBRUARY 2015
SIOUXLAND LIFE
Jackie Paulson, of Soma Yoga and Healing, demonstrates how to use yoga blocks in a home practice. “I don’t think you need a whole decorated room. It’s all just stuff,” she said, adding that the most important thing you can bring to a personal yoga space is yourself.
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Text by Ally Karsyn | Photographs by Dawn J. Sagert
The first light of dawn breaks through east-facing windows of a house on Jackson Street, providing enough motivation for a morning practice. Jackie Paulson unrolls her purple yoga mat across the hardwood floor. She’s surrounded by plants, healing stones and Hindu statues. Buddha holds “love” in his lap – a four-letter word forged out of coiled metal. A wrap bracelet hangs around his neck with a little plaque that says, “Choose happiness.” A miniature painting, a gift, displays the message, “You are a beautiful soul.” “Everything has its place for a reason,” she said. Going from apartment living to a one-story home, she has a dedicated space for yoga and meditation. It started as an office when Paulson and her husband moved SIOUXLAND LIFE
FEBRUARY 2015
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Jackie Paulson, of Soma yoga and Healing, demonstrates how you can use yoga blocks in a home practice with this supta baddha konasana pose.
Paulson’s home yoga studio evolved over time. She said finding enough space in your home for you and a yoga mat is all you really need to start.
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February 2015
in a little more than two years ago. He ripped up the carpet, refinished the hardwood floors and painted the walls a light, bright blue – a stark contrast from the gray tones everywhere else. The multipurpose room once housed a desk with office supplies and enough space for Paulson’s practice. Slowly, it became a yoga sanctuary. Though, two dogs and a cat are known to wander in. While the yoga teacher has been able to create an ideal yoga studio, she doesn’t want other yogis to get hung up on having the perfect space right away. After all, she used to practice on a plank of engineered hardwood in a carpeted apartment. Any space will do. What means the most is being present wherever you are, she said. Start in a corner or on the kitchen floor – wherever there’s enough room for a yoga mat. “Give yourself enough space that you can move in even if that means clutter
SIOUXLAND LIFE
all around you. Room will come. It’s not about what’s on the outside. It’s about what’s on the inside, and you just have to start,” she said. Her room now has nice little touches like a portable Bluetooth speaker to play music from an iPad and a dimmable light to help set the mood for calm and clear meditation. On top of a tall bookshelf, a turkey feather from her spiritual teacher represents prosperity and abundance. She uses it to clear the room, wafting smoke from burning sage. Next to the feather sits a singing bowl and a statue of Ganesha, a Hindu deity with an elephant head, known as the remover of obstacles. Tibetan prayer flags hang over a fulllength mirror. On the floor, a vision board for 2015, picturing a collage of magazine clippings, things she wants to bring into her life. When she’s doing a downward facing dog, she sees a picture of a woman in the mountains, and she seems to
“Your space is what you make of it. You don’t need all the bells and whistles to have a practice. Let go of expectations, use what you can and just start.”
JACKIE PAULSON
be reveling in freedom and femininity under a banner that spells out, “Adventures.” Another clipping says, “Heaven is a place on Earth.” An image of elephants gives a nod to Ganesha. Since last spring, she has been inviting students into her personal yoga space, opening a home-based business called Soma Yoga and Healing. Paulson uses stones in her healing work and meditation. She carries them in her purse or pocket. Each has its own energy or vibration. For her students, she keeps a wooden box of smooth stones like rose quartz for unconditional love and amethyst for healing. In the opposite corner, she has a medicine cabinet, cleaning closet and perfumery all in one. Pointing to a row of tiny bottles, she said the essential oils can be applied topically, diffused for aromatherapy or mixed with water and vinegar to clean the house. “Your space is what you make of it,” she said. “You don’t need all the bells and whistles to have a practice. Let go of expectations, use what you can and just start.”
ABOVE: Jackie Paulson, of Soma yoga and Healing, uses stones in her energy work. LEFT: Healing crystals each have their own meaning or property. For example, clear quartz stands for protection while rose quartz represents unconditional love.
LEFT: Paulson created a vision board, which is on display in her home yoga studio in Sioux City. RIGHT: Paulson points out a singing bowl in her home yoga studio. Paulson said her collection of accessories adds a positive energy to the space.
SIOUXLAND LIFE
February 2015
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FIT IN’15 a
healthier home
Keeping a clean, clutter-free kitchen reduces the risk of attracting pests. Other tips for kitchen upkeep include maintaining proper ventilation, checking for water leaks under the sink and taking care of appliances.
7 WAYS TO KEEP A HEALTHIER HOME
i
Text by Ally Karsyn
In a study, the National Center for Healthy Housing found that 35 million homes have at least one health or safety hazard, and there are more than 6 million units in substandard condition. Housing conditions play a critical role in public health. By following seven basic principles, you can create a healthier home. KEEP YOUR HOME DRY. Mites, molds and other allergens can be controlled by managing the indoor environment, specifically keeping humidity at less than 50 percent, according to the Iowa Department of Public Health. Some ways to limit the growth of mold and mildew in your home include keeping windows open when outside conditions allow and using fans to
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FEBRUARY 2015
increase ventilation. Also, the Green & Healthy Homes Initiative, formerly known as the Coalition to End Childhood Lead Poisoning, suggests checking the plumbing for leaks and preventing water from entering your home through proper drainage and roof maintenance. KEEP YOUR HOME CLEAN. Clean homes help reduce pest infestations and exposure to contaminants. The Iowa Department of Public Health suggests reducing clutter in your home, vacuuming and dusting regularly, cleaning or replacing air filters in your heating and cooling system and following directions on cleaning products and storing them safely.
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SIOUXLAND LIFE
Keep your home clean. Vacuum and dust on a regular basis.
BY THE NUMBERS
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Million adults over the age of 65 end up in hospitals and nursing homes due to preventable falls.
21,000 Lung cancer deaths result from radon in homes.
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Million homes have lead-based paint hazards that put children at risk for irreversible neurological effects. Sarah Dorio/HGTV.com Falls are the most frequent cause of residential injuries to children, followed by injuries from objects in the home, burns and poisonings, according to the u.S. Department of Housing and urban Development. Make sure children’s play areas are safe spaces, free of health hazards.
Read labels on cleaning products or create your own solutions from such household items as vinegar or baking soda to wipe floors, wash windows and scrub toilets. KEEP YOUR HOME PEST-FREE. Recent studies show a relationship between exposure to mice and cockroaches and asthma episodes in children. The Iowa Department of Public Health suggests you can reduce the number of pests that get into your home by eliminating outdoor debris, sealing cracks and holes, getting rid of standing water and keeping weeds and tree branches cut back from the house. KEEP YOUR HOME SAFE. The majority of injuries among children occur in the home, according to U.S. Department of Housing and Urban Development. Falls are the most frequent cause of residential injuries to children, followed by injuries from objects in the home, burns and poisonings. The Green & Healthy Homes Initiative suggests wiping up spills quickly, keeping fire extinguishers on hand, securing loose rugs, properly storing food, keeping children away from open windows and keeping their play areas free from hard surfaces and sharp objects. KEEP YOUR HOME CONTAMINANTFREE. Chemical exposures include lead, radon, pesticides, volatile organic compounds and cigarette smoke.
Nest Protect doesn’t just sound an alarm. It detects if the danger is smoke or carbon monoxide and identifies which room it’s in. The system also sends a message to your smartphone if there’s a problem.
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The Environmental Protection Agency estimates that secondhand smoke is responsible for about 3,000 lung cancer deaths each year among nonsmokers in the United States. About 800 of these are estimated to be from exposure to secondhand smoke at home, and 2,200 deaths are from exposure in work or social situations. To reduce risk of contaminants, go smoke-free, have you home tested for radon, install a carbon monoxide detector and remove deteriorated paint in homes built before 1978. KEEP YOUR HOME VENTILATED. Studies show that increasing the fresh air supply in a home improves respiratory health. Each year in Iowa, uncontrolled asthma results in approximately 12,000
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Percent of asthma cases are linked to home environmental conditions.
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Million school days K-12 students miss each year due to influenza alone. Source: National Center for Healthy Housing and Centers for Disease Control and Prevention
hospitalizations, 45,000 emergency room visits, 37,000 unscheduled doctor’s office visits and 140,000 lost school days, according to the Iowa Department of Public Health. The Green & Healthy Homes Initiative suggests trying to keep air moving in your home with fans or by opening windows and ventilating bathrooms and kitchens. KEEP YOUR HOME MAINTAINED. Poorly maintained homes are at risk for moisture and pest problems, according to HUD. The Healthy Homes Maintenance Checklist highlights 65 items to examine inside and outside the home, from cleaning gutters and appliances to checking electrical equipment and dryer vents.
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SIOUXLAND LIFE
February 2015
9
FIT IN ’15 acupuncturist
20 QUESTIONS with an acupuncturist
Dr. Marc Obbink Text by Ally Karsyn | Photographs by Tim Hynds
“I love helping people. It is so rewarding to see someone at their absolute worst point in life, whether it is pain, infertility, headaches, etc., and helping them get through their problem and giving them their life back.” 10
February 2015
SIOUXLAND LIFE
Dr. Marc Obbink at Manley & Obbink Chiropractic and acupuncture shows a fine acupuncture needle placed on his hand.
Looking for another way to get well? Acupuncture could be an answer to relieve nearly everything from back pain to fatigue. Ally Karsyn talked with Dr. Marc Obbink at Manley & Obbink Chiropractic and Acupuncture about the finer points of the practice. 1. What is acupuncture?
Acupuncture is an alternative form of health care that focuses on the energy, known as chi, and the balancing of that energy to treat and prevent problems from within the body.
2. How does it work?
It works by using very fine needles, eight to 10 on average, to stimulate specific points in the body to correct energy imbalances in the body.
3. Does it hurt?
It is mostly pain-free. Most people feel little to no pain sensations when having acupuncture performed to them.
4. Is it safe?
It has been shown to be very safe when performed by a practitioner that has been properly trained to take the proper precautions.
10. Is there a success story that stands out in your mind? My favorite story is when I was approached by a young woman who was trying to get pregnant for months and months and using fertility drugs etc. and was not having any success. We treated her with acupuncture and after the first month she was pregnant.
11. What do you like about your job? I love helping people. It is so rewarding to see someone at their absolute worst point in life, whether it is pain, infertility, headaches, etc., and helping them get through their problem and giving them their life back.
12. What can a patient expect to happen during their first visit?
Acupuncture has been shown to be very effective in treating numerous conditions ranging from pain symptoms to hot flashes to infertility to side effects of chemotherapy in cancer patients.
During the first visit, the patient can expect a detailed history, examination of the body, and examination of the acupuncture channels. We use a system called Acugraph, which maps out all of the energy channels in the body and gives us more insight to what is happening with the body and how we can deliver the best possible treatment to them.
6. Why did you want to practice acupuncture?
13. How should a patient prepare for a visit?
I wanted to start practicing acupuncture to offer an alternative treatment for people who have tried many other treatments without getting the results they were looking for and being able to do that in a very healthy, non-invasive way.
Preparations are very easy. They need to know details about their history and wear loose fitting clothing so we can access different parts of the body.
5. What conditions is acupuncture used to treat?
7. How did you get started?
I got started while I was in chiropractic school after talking to many patients that had been treated with acupuncture and had seen amazing results.
8. How long have you been practicing acupuncture?
14. Are there any precautions to take after an acupuncture treatment? There are no precautions to take after a treatment.
15. How many treatments does it take to feel relief?
I have been practicing acupuncture for 10 years.
It ranges for every patient. Some patients will see immediate results and some patient see a slower improvement over the course of four to eight visits.
9. How has acupuncture been received in Sioux City?
16. How often do people need to come back?
It has become increasingly more and more popular with each year that passes. Referrals are coming in from places that we never thought would be possible.
People will come back based on improvement and how aggressive we need to be with the treatment based on their condition.
Dr. Marc Obbink at Manley & Obbink Chiropractic and acupuncture holds up an acupuncture model that is labeled with pressure points. He said energy flows through channels in the body and acupuncture can be used to restore balance and energy levels.
17. Are there any common side effects? Most people do not have any side effects from the treatment. Occasional side effects include bruising and muscle stiffness.
18. Should a patient consult with their primary care doctor before booking an acupuncture treatment? A patient can consult with their primary care doctor before trying acupuncture, but it is not necessary.
19. Why should people try acupuncture? People should try acupuncture because it has been very helpful for tons of different ailments. We often see patients who have given up hope that any treatment will help them and think there are not any other options available to them. Acupuncture is very easy and is a virtually pain-free alternative to standard medical treatment.
20. Is there anything else people should know about acupuncture? Acupuncture can also be performed without needles. Techniques such as acupressure, cupping and stimulation through electrical stimulation devices are common treatments that are effective when using the same methods as acupuncture treatments with needles.
SIOUXLAND LIFE
February 2015
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FIT IN’15 the
right equipment
Physical Therapist erik Nieuwenhuis demonstrates variations of push-ups and other movements that can be incorporated into a workout without expensive equipment.
ASK QUESTIONS
o
TO AVOID GYM EQUIPMENT INTIMIDATION Text by Michelle Kuester | Photographs by Dawn J. Sagert
One of the most stressful parts of joining a gym is navigating the endless labyrinth of unfamiliar black and silver workout equipment. Unity Point HealthSt. Luke’s physical therapist Erik Nieuwenhuis has seen patients with this fear and always recommends the same thing: Ask questions. “If you’re new to the gym, ask the staff questions,” he said. “They’re a great resource.” The most reliable choice for gym newbies is the elliptical, said Nieuwenhuis. “I like to recommend the elliptical first, especially for people who have balance problems,” he said. “A treadmill is
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February 2015
a consistent speed, and a lot of people don’t walk at a consistent pace so it can be harder. When you first start the elliptical, start at a lower resistance and build up over time.” It’s important to get 30 minutes of cardiovascular exercise every day, whether it’s on a machine at a gym or just moving around the house, Nieuwenhuis said. “As long as you’re moving and your heart rate is up, it counts,” he added. The treadmill is another basic workout machine that is good for beginners because it’s simple and easy to personalize based on fitness level. “For people who love to run or jog, the
SIOUXLAND LIFE
Nieuwenhuis demonstrates how to work out on an elliptical machine.
“We’re already sitting so much in our daily life as it is. Most of us lead such a sedentary lifestyle that it’s good to stand on our feet when we exercise.”
ERIK NIEUWENHUIS
treadmill is their best friend,” Nieuwenhuis said. The treadmill can have more risks than the elliptical, however. “The biggest concern I have with a treadmill is the risk of falling for an elderly person,” Nieuwenhuis said. “Holding on to the hand rails greatly decreases that risk, though.” He noted that holding on while walking on the treadmill does decrease the benefit of the workout by limiting upper body movement. Nieuwenhuis recommends starting on an upright machine like the elliptical or treadmill over a stationary bike if possible. “We’re already sitting so much in our daily life as it is,” he said. “Most of us lead such a sedentary lifestyle that it’s good to stand on our feet when we exercise.” That doesn’t mean it isn’t a good idea to occasionally mix it up on a stationary bike. Bikes come in several types, such as a lower-to-the-ground recumbent ideal for seniors and a more upright style designed for intense riding and spin classes. Weight lifting is another key aspect of a gym visit. Determining which dumbbell offers up enough resistance without causing injury can be difficult when presented with seemingly endless choices. “It depends on your history and what exercise you’re doing,” Nieuwenhuis said. “Five to 10 pounds is a good place to start for women doing squats and lunges, 20 to 25 pounds for men.” “It’s better to start too low than too high, though,” he continued. If working out at a gym isn’t your cup of tea, there are plenty of options for at-home workouts, with or without purchasing equipment. “One of my favorite tools for strength training is a weighted vest,” Nieuwenhuis said. “There are a lot of people out there who say they don’t have time to exercise. A weighted vest is great for that. You can wear it around the house when you’re doing housework or mowing the lawn and it helps burn extra calories.” One of the simplest at-home workout tools is already featured in many homes – stairs. “Stairs are one of the best exercises,”
ABOVE: erik Nieuwenhuis demonstrates the use of a treadmill while he talks about simple ways to keep fit at Four Seasons Health Club. LEFT: Nieuwenhuis talks about heart monitoring sensors built into equipment at Four Seasons Health Club.
SIOUXLAND LIFE
February 2015
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� �
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February 2015
Siouxland life
� � �
Hi, I’m Charese Yanney from Guarantee Roofing and Siding. Your roof protects one of your most valuable assets...your home. So when it’s time to replace it...it needs to be done right. At Guarantee we use quality materials, and our workmanship is top notch along with our service. And...it’s all done at a fair price. So, if you’re in need of a new roof Physical Therapist erik Nieuwenhuis demonstrates how one might use a recumbent bike for a workout.
said Nieuwenhuis. “They’re great for beginners and for advanced exercises.” Those looking to strengthen their arms can use the stairs for beginner’s push-ups, suggested Nieuwenhuis. Plant the hands on the third to fifth step from the bottom and keep the feet on the floor while doing push-ups, gradually working down the stairs as muscle is gained. Eventually, a flat push-up on the floor will seem more manageable. For beginners without stairs, pushups against the wall are another option. Hopping up the stairs, going up sideways and carrying heavy objects up the stairs at a quick pace are all more advanced stair workouts that will keep the pushing the body. Holding a plank and performing mountain climbers while keeping the hands planted on the bottom step is another way to spice up the workout routine, said Nieuwenhuis.
Call Guarantee Roofing & Siding Today!
Guarantee Roofing • Siding • Insulation
2005 East 4th • Sioux City, IA 712-277-3981 • GRoofingsi@aol.com www.GuaranteeRoofing.com
Reinvent Your Kitchen
Designer Jamie Lindemann will work closely with you to create the kitchen or bath that works for you!
Jamie Lindemann, AKBD Designer 715 East Ninth Street South Sioux City, NE 68776 Nieuwenhuis demonstrates variations on squats and lunges with weights.
402-494-5411
creative-cabinetry.com Siouxland life
February 2015
15
Hi, I’m Charese Yanney from Guarantee Roofing and Siding. Your roof protects one of your most valuable assets...your home. So when it’s time to replace it...it needs to be done right. At Guarantee we use quality materials, and our workmanship is top notch along with our service. And...it’s all done at a fair price. So, if you’re in need of a new roof Physical Therapist erik Nieuwenhuis demonstrates how one might use a recumbent bike for a workout.
said Nieuwenhuis. “They’re great for beginners and for advanced exercises.” Those looking to strengthen their arms can use the stairs for beginner’s push-ups, Nieuwenhuis suggested. Plant the hands on the third to fifth step from the bottom and keep the feet on the floor while doing push-ups, gradually working down the stairs as muscle is gained. Eventually, a flat push-up on the floor will seem more manageable. For beginners without stairs, pushups against the wall are another option. Hopping up the stairs, going up sideways and carrying heavy objects up the stairs at a quick pace are all more advanced stair workouts that will keep the pushing the body. Holding a plank and performing mountain climbers while keeping the hands planted on the bottom step is another way to spice up the workout routine, Nieuwenhuis said.
Call Guarantee Roofing & Siding Today!
Guarantee Roofing • Siding • Insulation
2005 East 4th • Sioux City, IA 712-277-3981 • GRoofingsi@aol.com www.GuaranteeRoofing.com
Reinvent Your Kitchen
Designer Jamie Lindemann will work closely with you to create the kitchen or bath that works for you!
Jamie Lindemann, AKBD Designer 715 East Ninth Street South Sioux City, NE 68776 Nieuwenhuis demonstrates variations on squats and lunges with weights.
402-494-5411
creative-cabinetry.com SIOUXLAND LIFE
February 2015
15
FIT IN ’15 OT
fitness
Wendy Slaughter does personal training with clients at the former Central bank site in downtown Cherokee, Iowa. Slaughter and her husband, brandon, have transformed the facility into Double Overtime Fitness & event Center. The couple’s daughter, Payton, can be seen shooting baskets in the background.
DOUBLE OVERTIME FITNESS TIPS OFF IN CHEROKEE
b
Text and photographs by Tim Gallagher
Brandon Slaughter has officiated and coached basketball for years. He played basketball two decades ago for the Chargers of Briar Cliff University. Wendy Slaughter was known as Wendy Hammen when she competed in basketball at Briar Cliff, where the couple met. For years, Wendy Slaughter has done plyometrics and worked with clients in the personal training arena. The Slaughters, together with daughters Payton and Teagan, and with the help of other family members and
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February 2015
Information Double Overtime Fitness & Event Center at 228 W. Main St., in Cherokee, Iowa, is owned and operated by Brandon and Wendy Slaughter. For information, call 712-229-7718 or 712229-5673. several friends, took their basketball and fitness passions several steps further this winter in renovating the old Central Bank site at 228 W. Main St., in Cherokee, Iowa, breathing new life into an old building while opening Double Overtime Fitness & Event Center. What once was a bank where
SIOUXLAND LIFE
deposits, loans and withdrawals were transacted daily is now a place where young and old alike can work on jump shots, batting strokes, spikes and miles. The front door opens to a 54-by-27foot floor area with a 16-foot ceiling height. Three baskets are in place above the floor, giving hoopsters more than enough room to work on basketball fundamentals, a chief area of concern for Brandon Slaughter. He is a youth basketball coach with the Hoopla program who also serves as assistant girls’ basketball coach at Washington High School in Cherokee. “We’re both doing one-on-one
The old Central bank site on West Main Street in Cherokee, Iowa, has four vaults, one of which is shown here. The facility has been transformed by Cherokee residents brandon and Wendy Slaughter and is now Double Overtime Fitness & event Center.
sessions for basketball (Wendy and Brandon) and volleyball (Wendy) as well as other sports,” says Brandon Slaughter, a financial adviser with Cherokee State Bank. “Wendy has done plyometrics and personal training in our home for over eight years,” he adds. Stepping up to what once was a bank of five to six teller windows, one can see a row of personal fitness devices upon which clients may walk, run, jog or stretch. Between the two areas is a collection of tables at which parents, grandparents or siblings and friends may sit while waiting for workouts to conclude. The facility will also be available for graduation receptions, birthday parties, etc. Hence, the Event Center part of the name. The Slaughters believe that having a facility downtown can help enhance the overall activity level in and around Cherokee. Brandon Slaughter says he’s welcomed several passers-by who noticed the bouncing basketballs at Double Overtime and have ducked inside to inquire about their business. The site may boast of the only vault in Northwest Iowa that has a 54-foot net in it, awaiting its turn as basketball transitions into the baseball/softball season. The former office of the bank president is now one of two changing rooms. “Our girls come up here to shoot and work out and they’re hearing from friends who want to come, too,” Brandon Slaughter says. “People stop all the time.” The more time young people are in places like this, the Slaughters concede, the more they are using their arms, their
brandon and Wendy Slaughter are shown with their daughters, Payton, left, and Teagan, at the family’s new enterprise, Double Overtime Fitness & event Center on West Main Street in downtown Cherokee, Iowa.
Double Overtime Fitness & event Center is the newest addition to the business sector in downtown Cherokee, Iowa.
legs and their cardiovascular systems. The Slaughter girls are following in their parents’ footsteps by eating up all they can when it comes to basketball, volleyball, softball and track. They’ve also grown to accept some of the responsibility that comes with having a family business. “We also get to clean the floor,” says Payton, an eighth-grader at Cherokee Middle School. The name, Double Overtime, even
has a strong family tie. Brandon says the four Slaughters debated a few business names before settling on this unique moniker. “We decided on Double Overtime and the next day, I think, Payton had a Hoopla (travel basket team) game that actually went double-overtime.” Did the team win? “No,” Brandon Slaughter says with a smile as he shakes his head. “But we won’t talk about that.”
SIOUXLAND LIFE
February 2015
17
FIT IN ’15 nutrition
HEALTHY CHOICES A FEW FOOD SWITCHES CAN MAKE A BIG DIFFERENCE
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Text by Earl Horlyk | Photographs by Tim Hynds
For UnityPoint Health-St. Luke’s dietitian Allison Rossow, proper nutrition begins with what you put on your dinner plate. Citing MyPlate – the U.S. Department of Agriculture nutritional guide – she said meals can be divided into sections consisting of approximately 40 percent vegetables, 30 percent grains, 20 percent protein, and 10 percent fruits, with maybe a glass of milk or a yogurt cup to represent dairy. “Think of your plate as a pie chart,” Rossow recommended, “with half of your plate being fruits and vegetables, which are high in vitamins, minerals and fiber.” She said foods that are high in fiber can help people with weight loss since they make us feel fuller. But some veggies are healthier than others. That’s why Rossow suggested experimenting with different kinds of produce. “Brussels sprouts and leafy greens like Swiss chard and kale are extremely healthy and surprisingly easy to cook,” she said. “You can simply trim them, toss with some extra virgin olive oil and your favorite seasoning before roasting it in an oven for around 25 minutes for an easy side dish.” In addition, Rossow said grains like brown rice, quinoa and whole wheat pasta are always a welcome addition to any mealtime plate. “A variety of whole grains add a delicious twist to everyday meals like salads and casseroles,” she noted. “If you’re thinking outside of the box, try millet, amaranth or farro as your grains. They all cook similarly to rice.” When choosing proteins, Rossow recommends going lean. “Look for the word ‘loin’ when choosing meats,” she said. “They tend to be leaner cuts.” Likewise, seafood is always a great
allison rossow, a dietitian at unityPoint Health-St. Luke’s, makes selections from the salad bar in the hospital’s cafeteria.
rossow eats salads often in the hospital’s cafeteria.
option. “The American Heart Association recommends eating seafood – preferably oily fish like salmon or tuna – twice a week,” Rossow said. And who said all proteins had to be from meat? Rossow said protein-rich beans, lentils and nuts can add crunch to your meal in addition to fiber and hearthealthy fats. If choosing dairy, low-fat milk and Greek yogurts are as delicious as they are
figure-flattering. “Ever heard of a fermented dairy product called kefir?” Rossow said. “Essentially, it’s a drinkable yogurt. Kefir provides beneficial probiotics and can be used on cereals or smoothies or may be consumed as is.” Rossow admitted diets don’t work. “They may work in the short term,” she said, “but you can’t sustain them in the long term.” Which is why increased knowledge of nutrition as well as moderate exercise is the best way to lose the holiday pounds. “Being healthy is a lifestyle change and takes commitment,” Rossow said. “That can come from watching what we eat.” For instance, she will choose a healthy salad for lunch while taking the stairs instead of the elevator. “Options are important and don’t have to be drastic,” Rossow said. “Everyone eats but it’s just as easy going with a healthy choice than it is with a less healthy one.”
“Think of your plate as a pie chart, with half of your plate being fruits and vegetables, which are high in vitamins, minerals and fiber.” ALLISON ROSSOW
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February 2015
SIOUXLAND LIFE
Proud to Live & Work in Siouxland
DOUGLAS A. WHEELOCK, DDS, PC Dr. Wheelock established his own dental practice in 1977. It originally was only 2 blocks from its current location at 4100 Morningside Avenue. Dr. Wheelock was born and raised in Sioux City graduating from Sioux City Central High School in 1969. He went on to receive his Bachelors of Science degree from Briar Cliff College in 1973. He attended dental school at the University of Iowa and earned his Doctor of Dental Science degree in 1976. After graduation Dr. Wheelock returned to Sioux City. Dr. Wheelock is involved in his community & church. Dr. Wheelock is married to his college sweetheart, Marilyn, and has three adult sons and three daughters in law. He is the proud grandfather of five incredible grandchildren. Dr. Wheelock is proud to call Siouxland home and enjoys providing quality dental care to the community.
RYAN JENSEN, DMD
BRIAN B. BURSICK, DDS Dr. Brian Bursick is a Sioux City native growing up in the Crescent Park area. He attended West High School and graduated in 1986. He earned his Doctor of Dental Surgery Degree from the University of Nebraska Dental School in 1994. After graduation he practiced briefly in Sergeant Bluff, IA. In 1997 he joined Dr. Wheelock as an associate. In 2004 he became a business partner. Away from the office Dr. Bursick is busy with his family. He and his wife Kristy have three young sons. Dr. Bursick is devoted to delivering quality comprehensive dentistry to the people of his hometown, Sioux City, IA.
Dr. Ryan Jensen was born in Idaho and lived most of his life in Idaho Falls. He earned his undergraduate degree in biology with minors in business management and chemistry from Brigham Young University. In May 2013, Dr. Jensen graduated from Case Western Reserve University in Cleveland, Ohio with his DMD (Doctor of Dental Medicine). Dr. Jensen and his wife Kara have three children, ages 6, 4, and 2. They welcomed their fourth child in November 2013. When not practicing dentistry, Dr. Jensen enjoys the outdoors, especially wake boarding, snowboarding, and whitewater rafting. He is also active in his church, The Church of Jesus Christ of Latter-day Saints. Dr. Jensen joined Wheelock and Bursick Dentistry in July 2013.
Our hOme-grOwN prOfessiONals have iNsight aNd experieNce tO make aN exceptiONal cONtributiON tO Our patieNts aNd cOmmuNity
Where Quality, Comfort and Value Meet. New patients are welcomed!
DOUGLAS A. WHEELOCK, DDS, PC BRIAN B. BURSICK, DDS RYAN JENSEN, DMD 4100 Morningside Ave. • Sioux City, IA 51106 Phone 712-274-2038 Fax 712-274-0648 Siouxland life
February 2015
19
FIT IN ’15 crossfit
CrossFit Program Director Paxton ubbinga, left, works with randy anderson as he works on thrusters during class at Four Seasons Health Club in Sioux City.
EVERYDAY ADAPTATION
s
Text by Earl Horlyk | Photographs by Dawn J. Sagert
Sandy Fleck celebrated her 61st birthday in December 2014 by doing something she had never done before. The Sioux City woman was able to perform a pull-up in her CrossFit class. “I can do most things in CrossFit but the chin-up bar has always been my downfall,” Fleck admitted. “I was finally able to pull myself up and it felt incredible!” Fleck is one of the students
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February 2015
participating in trainer Paxton Ubbinga’s morning CrossFit class at Four Seasons Health Club. Growing up in Homer, Neb., Ubbinga, 29, attended Ohio Northern University in Ada, Ohio, on a baseball scholarship. Always interested in sports and fitness, he’s been participating in CrossFit and has been a trainer for more than a year. “I love CrossFit because it is so
SIOUXLAND LIFE
CROSSFIT FOCUSES ON MOVING YOUR BODY THE WAY IT’S DESIGNED TO MOVE
DETAILS What: CrossFit-FS When: Level 1 classes are held at 5:15 a.m., 6:30 a.m. 9 a.m., 11:45 a.m., 5 p.m. and 6:15 p.m. Monday through Friday; 8 a.m., 9 a.m. and 10 a.m. on Saturdays. Fundamental (beginner) classes are held at 11:45 a.m. and 5 p.m. Monday through Friday. Info: 712-255-7659 or CrossFit-FS.com
“In some fitness classes, there’s a sense of competitiveness. Here, we strive to keep a positive and encouraging environment to develop all of our fitness goals.” PAXTON UBBINGA adaptable,” Ubbinga said. “You can be an experienced athlete or a newcomer and still find benefit in CrossFit.” Founded by Greg Glassman in 1996, CrossFit is a strength and conditioning program that incorporates elements of high-intensity interval training, weightlifting, calisthenics and gymnastics while incorporating the Workout of the Day (or “WOD”). “The ‘WOD’ can be anything from a set number of lifts to a run around the track,” Ubbinga explained. “That’s the key because nobody gets bored with their training. We try to keep things varied so your body doesn’t know what to expect.” That’s good news for Liz Schermerhorn, since she always likes a challenge.
Kim Linafelter, front, of Sioux City, works on reps of thrusters during a 12-minute ascending ladder phase of training while CrossFit Program Director Paxton ubbinga, right, makes his way around the floor at Four Seasons Health Club in Sioux City.
“I’ve never really been involved in a weight-training program prior to CrossFit, mainly because I was afraid I’d bulk up,” the Sioux City woman explained.
“But I’ve noticed (the program) is giving me lean muscle mass, which I like a lot.” According to Ubbinga, that’s because each workout is designed to mimic
CrossFit Program Director Paxton ubbinga, center back, motivates, as, from left, John Malloy, Chris Dicks, and Tina yudka-Hetzel, all of Sioux City, work on a 12-minute ascending ladder of thrusters and kettle ball swings during class at Four Seasons Health Club in Sioux City.
SIOUXLAND LIFE
February 2015
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CrossFit Program Director Paxton ubbinga, right, works with Stephanie Hood, left, of Sioux City, as she uses a kettle ball during class at Four Seasons Health Club in Sioux City.
February 22
movements a person could perform in their day-to-day life. “Instead of using weight machines, we use kettlebells and barbells,” he said. “Plus we have plenty of space for squatting, running and jumping. In other words, moving our bodies the way they were designed to move.” Yet there are modified moves that newcomers can do in place of more strenuous workouts. “CrossFit is completely customized to a person’s ability and fitness level,” Ubbinga said. “Since we program each workout, it takes the guesswork away from our members.” Which will come in handy for Liz Noltze, a Sioux City woman who is mom to an 8-year-old, and a 3-year-old, and is expecting another child in June. “CrossFit works in my schedule because I can finish it in one hour,” she said. “Then I have the rest of the day to do everything that needs to be done.” Sometimes that includes hanging out with fellow CrossFit members. “I have my regular friends plus my CrossFit friends,” Fleck said. “We’ve developed a nice little community around here, so it’s not unusual for me to see my CrossFit friends outside of the health club.” This is an aspect that Ubbinga enjoys most of all. “In some fitness classes, there’s a sense of competitiveness,” he said. “Here, we strive to keep a positive and encouraging environment to develop all of our fitness goals.”
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February 2015
SIOUXLAND LIFE
CrossFit Program Director Paxton ubbinga, right, works with Tina yudka-Hetzel, left, of Sioux City, as she works on thrusters during class at Four Seasons Health Club in Sioux City.
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February 2015
23
FIT IN ’15 bands,
bands, bands
The Polar Loop has a shorter battery life and doesn’t connect to MyFitnessPal.
Exercise Manager Michael Klatt, of Scheels, recomme
WELLNESS
t
Text by Michelle Kuester | Photographs by Dawn J. Sagert
Thick rubber bracelets are starting to pop up everywhere and, no, they aren’t a new fashion trend. Instead, they are a new wellness trend. “They aren’t necessarily for exercise,” said Michael Klatt, exercise manager at Scheels All Sports. “You wear them all day and it keeps track of how many steps you take, how many calories you burned, how well you slept, things like that.” Customers regularly seeking the trackers, which come in a variety of wellknown brands such as Garmin and Nike, he said. The products are user-friendly, but do require a smartphone to be used as more than a basic pedometer, Klatt said. “If you don’t have a smartphone, I would just stick with a pedometer,” he said, “but the bands themselves are simple and really a one-button function.” The trackers synchronize with a free app available for Apple and Android devices. The app allows users to keep track of health over time and even challenge friends and other users to see who takes
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FEBRUARY 2015
more steps during the day. “It’s a great communal workout for people who aren’t gym junkies,” Klatt said. Scheels carries the Garmin Vivofit products, iFit, and Polar Loop in store. GARMIN VIVOFIT The main selling point with the Vivofit is the yearlong battery life, said Klatt. “The other products only have a fiveto seven-day battery life,” he added. “And after a year, the battery is cheap to replace. It’s only about $4.” The band comes in black, slate, red, purple, teal and blue. “The Vivofit just pops right out and you can stick it in another color band if you want,” Klatt said. The device tracks heart rate using a special chest band in addition to the basics, such as distance traveled and calories burned. It also allows the user to update their performance through MyFitnessPal, an online calorie counter and
SIOUXLAND LIFE
Exercise Manager Michael Klatt, of Scheels, shows how a Garmin Vivofit activity tracker is worn.
exercise journal. An upgrade, the Vivosmart, adds Bluetooth capability that allows the wearer to see if they are receiving a phone call or text if they stay within 30 feet of their phone. IFIT For those watching their diet, iFit is the best choice. The device tracks not
ommends the Garmin Vivofit for its long battery life.
iFit activity trackers are ideal for people looking to monitor their caloric intake.
TRENDS only how many calories the wearer burns, but it also asks the user to input what exactly was eaten throughout the day. From there, it gives a net calorie reading for the day. “It’s a way better nutritional guide than anything I’ve seen,” Klatt said. The iFit also tracks the user’s activity throughout the day like a pedometer and will allow the user to update their performance through MyFitnessPal. It does carry a shorter battery life and requires the user to charge it at least once per week. POLAR LOOP The Polar Loop keeps track of calories burned and steps taken like the other devices, but it also has a shorter battery life, needing to be charged at least once a week. It also doesn’t allow the user to synchronize with My Fitness Pal. “I typically tell people to go with the Vivofit over the Polar Loop just because it has more options and you can use MyFitnessPal,” Klatt said.
exercise Manager Michael Klatt, of Scheels, talks about Garmin Vivofit activity trackers that also offer a large belt to be worn around the chest to monitor heart rate.
SIOUXLAND LIFE
February 2015
25
FIT IN’15 personal
trainers
TV
AS SEEN ON
r
PERSONAL TRAINER SAYS QUICK FIXES WON’T WORK IN FITNESS
Text by Earl Horlyk | Photograph by Tim Hynds
Rod Ketchens will not bark orders, yelling at his clients to lift more weights or run more laps. No, the certified fitness coach and owner of RK Solid isn’t anything like the personal trainers you see on TV. “I’ve had clients who expected me to be jumping all around like the trainers on (NBC’s) ‘The Biggest Loser,’” Ketchens said, inside the fitness studio at Four Seasons Health Club. “They think trainers are gonna be super-intense and the pounds are gonna drop off immediately. “There are no quick fixes when it comes to getting fit,” he added, shaking his head. Ketchens, 48, began weightlifting at the age of 11. “That’s when I got my first weight set,” he remembered. “I started lifting weights as a way to stay out of trouble. Instead, it changed my life.” A competitive track and field athlete as well as a former football player at Morningside College, Ketchens has won numerous body building competitions, including Mr. Iowa (three times), Mr. America and Mr. USA, before capping off his amateur career to
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become an International Federation of Bodybuilding Professional Body Builder. In addition, he’s been featured in such magazines as “Muscle Mag,” “Flex,” “Muscle and Fitness,” “Iron Man” and “Muscle Media 2000.” It’s fair to say that Ketchens has the credentials to “pump you up.” This is the time of the year when Ketchens and crew are at their busiest. “We’ll see a big uptick in business from people vowing to get in shape for the New Year,” he noted. “By Valentine’s Day, that number will steadily decrease.” The reason for the drop-off is because people have unrealistic goals. When they don’t see immediate results, they become discouraged. “It’s best to concentrate on one short-term goal (for instance, losing weight) and one long-term goal (maintaining a healthier lifestyle),” Ketchens said. “That makes New Year’s resolutions achievable.” But first, you need a game plan. “Joining a gym can be intimidating, especially if you haven’t been exposed to exercise in a while,” Ketchens said. “A personal
SIOUXLAND LIFE
trainer can walk you through a program that is right for you.” According to Ketchens, RK Solid clients can come from all walks of life and in all ages. “My youngest client is 4 and my oldest client was 84,” he recalled. “In every case, the goal may differ.” “For senior citizens, it may not be strength training as much it’s increasing bone density,” Ketchens said. “Men may want muscles, women may want a toned body, while kids may merely need to burn off some steam.” Gabriela Brabec can relate. A former soccer player, the Sioux City Hotel front desk clerk joined Four Seasons in order to stay in shape. “I never lifted weights before I met Rod,” Brabec, who is also Ketchens’ girlfriend, explained. “Now, I have more energy and feel so much better as a result.” That’s exactly the result Ketchens wants from all of his clients. “Despite what you see on TV, a personal trainer won’t turn you into a fitness model overnight,” he said. “But we can show you ways to keep fit and develop a healthier way of life.”
Personal trainer and professional bodybuilder rod Ketchens, owner of rK Solid, works with Gabriela brabec at Four Seasons Health Club in Sioux City.
SIOUXLAND LIFE
February 2015
27
FIT IN ’15 school
choices
West High students, from left, Zachery Swearingen, 15, Ezequiel Monjaras, 15, and Criston Morris, 14, participate in the strength training section of a total well-being class at West High School.
TOTAL WELL-BEING
o
On a Friday morning at West High School, sneakers squeaked on the shiny wood gym floor as 30 students skipped, slid and backpedaled their way from the bleachers to center court and back. The total well-being program may seem like any other physical education class on the surface, but sports performance director Natalie Hughes said the elective class that has been offered in the Sioux City Community School District for four years is much more demanding. “It’s more intense and we let them know that we’ll push them in here,” she said. The prevalence of childhood and adult obesity remains high in the United States, according to the most recent report from the Youth Risk Behavior Surveillance System. From 1999 to 2013 the percentage of high school students nationwide who were obese increased
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CLASS TEACHES HIGH SCHOOL STUDENTS HOW TO STAY FIT FOR LIFE
West High students Avery Brun, 15, front left, and Tanner Wauhob, 17, front right, race during the L-drill cardio activity in the total well-being class at West High School.
from 10.6 percent to 13.7 percent, while the number of students who were overweight rose from 14.2 percent to 16.6 percent. Hughes said students come away with the ability to use workout equipment at any gym, which will serve them throughout their lives. They perform exercises
SIOUXLAND LIFE
Text by Dolly A. Butz | Photographs by Dawn J. Sagert
designed to challenge and improve their balance, strength, conditioning and agility. “With sports it’s another way to get in shape and ready for our games at the same time,” said senior Tanner Wauhob. Junior Rylie Brun said the class is making her upper arms stronger to throw and hit the softball. “You don’t have to be in a sport to feel like you need to succeed here,” Hughes noted. Hughes, who said she would’ve loved to take a class like this when she was in high school, sometimes hears students complain about not waiting to change their clothes after working up a sweat. Overall, she said students like the class. “I never hear people say, ‘I just don’t enjoy this,’” she said. Tanner Smith, 18, has taken the class for 3 1/2 years.
“I love working out,” he said. “It just helps to improve my well-being.” After a brief warmup featuring drills and dynamic stretching, students broke into two groups. One of the groups remained in the gym while the other headed to the weight room just outside a set of glass doors. In the weight room students took turns squatting, lifting free weights over their heads as they stepped on top of boxes, and perfecting their power clean technique. “Bend your knees a little bit. Big chest,” physical education teacher Josh Van Den Hul instructed as a Taylor Swift song blared in the background over the sound of clanging weights. Students with sweat-glistened faces gasped for breath as they hurriedly switched stations. “I don’t let them slack,” Van Den Hul said. Back in the gym, the other group of students were racing around three orange cones positioned in the shape of an “L.” “Finish it. Finish it,” Hughes encouraged. Brun, who has been participating in the class for two years, said she would recommend it to other students. “It’s a great way to stay in shape,” she said. “If you’re not in sports it’s a good way to stay active.”
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The best magazine in Siouxland is the best magazine in the nation!
The National Newspaper Association selected Siouxland Life as the best lifestyle publication in the nation for 2014! Each monthly issue focuses on the news and personalities of the moment. Bruce Miller, the award-winning editor finds the stories you want to read. We print over 30,000 copies that are delivered directly to homes in the area and placed on racks in local businesses around Siouxland. Along with the print version we also publish a digital edition available on our website.
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February 2015
29
FIT in
’15 marathon ideas
ALTERN
Richard Akins, 68, of Sioux City, does a pilates regimen three days per week at either Four Seasons Health Club in Sioux City, or at the Siouxland YMCA in South Sioux City.
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FEBRUARY 2015
SIOUXLAND LIFE
RNATE ROUTE FORMER MARATHONER FINDS POOL, PILATES TO HIS LIKING
Text and Photographs by Tim Gallagher
Richard Akins completed the Omaha Marathon in 3 hours, 28 minutes. But that was 30 years ago. And he was 38 years old. “I couldn’t run a mile now,” says Akins, a Sioux City retiree who works out five days per week to stay fit and trim, despite the fact he hung his running shoes on the proverbial rear view mirror. “My last marathon was in 1993 in the Twin Cities,” Akins says. “I was creeping up on four hours and I didn’t want to pass four hours. Training for a marathon might be just as hard as the marathon itself.” Issues with his back led Akins to check out programs at Four Seasons Health Club and the Siouxland YMCA. He enjoys a membership at both places and can be seen on the floor or in the water at both, almost daily. Akins swims a mile three days per week, a workout that consists of 36 laps that covers a 60-minute time span. He does a pilates regimen three days per week. Pilates? For a 68-year-old? Isn’t that a young person’s discipline? Not so, Akins responds. “I learned about pilates 14 years ago at Four Seasons and I really enjoy it,” says Akins, who works out at the advancedplus level. “The concept is to strengthen core muscles around the stomach. In addition, it enhances flexibility and coordination.” The practice, he says, is similar to or borrows concepts from yoga, aerobics and zumba, though not as active as latter two. Akins lays a mat on the floor and slips off his shoes to begin a 60-minute pilates workout that covers 45 of the 60 moves he knows. The first move he shows incorporates a stretch band that’s wrapped around his right foot. Akins pulls lightly on the band, giving his leg a sense of resistance as he moves his hip and lower leg up, down and side to side. He then breaks into an exercise that resembles a sit-up. It’s called the “teaser”
akins does a pilates regimen three days per week at either Four Seasons Health Club in Sioux City, or at the Siouxland yMCa in South Sioux City.
and requires Akins to lie flat before bringing his feet off the ground while bringing his head toward his knees. The “teaser” boosts both legs and upper torso. Akins rolls to his side before propping himself up on his right arm. With his left arm stretching toward the sky, he looks like a long star, though titled just a bit. “I take my left arm from up in the air and swing it under my body,” he says. While Akins does pilates, people around him lift weights or run on treadmills. The January sun shines through the north windows that look out on to the Missouri River and Sioux City. “I feel fine when I’m done,” says Akins, who also delivers Meals on Wheels five days per week. “But, if I do this (pilates) two days in a row, I might get a little stomach soreness.” His discipline plays a role, in part, at least, in Akins having zero blood pressure and cholesterol issues. He stands 6 feet in height and weighs 150 pounds, having never gone much beyond 160. “I was probably my heaviest at 160 pounds during a one-year tour in Vietnam,” says Akins, who served with a U.S. Army field artillery unit in 1969-70, drafted soon after graduating from Bemidji
State University. “You ate twice per day in Vietnam and the sea rations were fattening,” he says. Akins took up running a few years after his return from Vietnam. He landed an office job in the insurance industry and figured running would help keep the Minneapolis native in shape during a sedentary 40-hour work week. He began running in 1976 at the age of 30. Two years later he began logging his miles. When he ended, he had 12 marathons and more than 40,000 miles to his credit. And, one troubled back. “Old age and back trouble did me in for running,” he says with a laugh. Fortunately, he found Sioux City’s workout centers and the pilates/swimming exercise rotation that seems to suit him well. Lots of senior runners, he says, have gravitated to the pool to maintain their fitness. Pilates? It’s growing, slowly but surely, skewing younger and more active in some cases. “A lot of people think pilates is for women,” Akins says. “I know of professional hockey and football teams that have their players do pilates.”
SIOUXLAND LIFE
February 2015
31
FIT IN’15 outdoor
running
Northwestern College studentathletes Amber Sandbulte and Caleb VanderBaan do a light jog, just prior to a track practice in Orange City, Iowa. The two are accustomed to running outdoors in the winter.
BRAVING THE
CONDITIONS
AS MERCURY DROPS, RUNNERS RISE TO OUTDOOR CHALLENGE 32
FEBRUARY 2015
Text and photographs by Tim Gallagher
ORANGE CITY, Iowa | Northwestern College senior Amber Sandbulte doesn’t mind running in the winter. A native of Carmel, Iowa (near Sioux Center), she’s accustomed to temperatures below freezing. Caleb VanderBaan, on the other hand, came to Northwestern from Lakewood, Calif. His experience with cold and snow was limited prior to his arrival on
SIOUXLAND LIFE
campus three years ago. “My typical snow experience as a kid was maybe the three to four times our family would take a day trip to Big Mountain, which had snow sometimes,” says VanderBaan. So, it took some adjustment for VanderBaan, a distance runner for the Red Raider track team, to train with his teammates by running from November
through February, outdoors. Such are the realities of living and competing in Siouxland, a region where Old Man Winter still possesses ultimate control when it comes to high and low temperatures. According to Sandbulte, running in a climate-controlled indoor environment just won’t cut it. She calls the treadmill monotonous. Additionally, it doesn’t simulate what she’ll see in competition. “It can be grueling running outside in the winter, but I’ve grown to like the challenge,” says Sandbulte, a miler who also runs the 1,000-meter race and does steeplechase for the Red Raiders. Competing in the steeplechase might warrant training on gravel roads in soupy, icy conditions. “This winter has been a bit different as it’s been so cold and blizzardy,” says Sandbulte, a nursing major. “I’m careful to avoid semis and traffic. I’ve also had a history of bad shin splints, so I prefer running on gravel.” She slipped, but caught herself during a recent training run. VanderBaan wasn’t so lucky. He slipped and fell while running with the team on a gravel road. It still didn’t keep him from keeping to his regimen of three or so outdoor runs every week, often completing a 4- to 9-mile trek. VanderBaan, a future English teacher, who runs the 1K, 3K, 1,500 meters and 5K races for NWC, still says he’s not used to the winter conditions of Sioux County. As a prep in Lakewood, which isn’t far from Los Angeles, he’d wear long sleeves while training in temperatures around 50 degrees. “Now, if it’s 35 degrees, I’ll only wear a shirt,” he says. While the cold takes a physical toll, there’s something to putting mind over matter while training outdoors. “You have to be mentally prepared for it, but you also must have the right equipment,” VanderBaan says. “I came to Northwestern with jeans and shorts, that’s it. I didn’t have any sweatpants.” VanderBaan readies for a recent Friday afternoon run in his running tights, an article of clothing he calls “perfect” for the winter conditions of Orange City. On Jan. 13, for example, VanderBaan wore tights and three layers for an early morning run of 3 miles. The
Northwestern College track and field athletes amber Sandbulte and Caleb Vanderbaan relax before the start of an outdoor run in Orange City, Iowa.
temperature? Twelve degrees below zero. “It may have been 12-below zero, but it wasn’t windy,” he says. “Last year we ran in wind chills of 20-below and that was worse.” Tuesday wasn’t a bed of roses, either. VanderBaan says his eyelids froze during the run. The workout didn’t just prepare him for the opening of the indoor season (Jan. 17 at Dordt College), it also gave him
a few talking points. “It’s a good story to tell,” he says. In weather like that, Sandbulte says, she’ll don a headband and a scarf. She’ll also cover her legs in two layers and her upper body in three. Gloves are a must when the mercury drops. All this training, even in the dead of winter, keeps Sandbulte from dropping once the competition begins.
“You have to be mentally prepared for it, but you also must have the right equipment. I came to Northwestern with jeans and shorts, that’s it. I didn’t have any sweatpants.” CALEB VANDERBAAN SIOUXLAND LIFE
February 2015
33
FIT IN ’15 inline
skating
GLOBE-ROLLER VIDEO Visit siouxcity journal.com for a video featuring inline skater Mick Hammer of Holstein, Iowa.
Mick Hammer of Holstein, Iowa, exercises on his inline skates in Holstein in April 2014. As of the end of 2014, Hammer, 66, has skated 14,336 miles since taking up the activity nine years ago. He hopes to have circled the globe by 2021.
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FEBRUARY 2015
SIX YEARS AND THOUSANDS OF MILES KEEP SEMI-RETIREMENT FUN AND FIT
b
Text and Photograph by Tim Gallagher
By day, Mick Hammer climbs grain bins. And, much like the literary character Don Quixote, who tilted at windmills, Hammer dreams with every coldmetal ascent. “I’m 66,” he says. “And I figure that if I don’t quit, I will have rollerbladed around the globe by the time I’m 72.” Don’t bet against Hammer. Despite an inclement November, this inline skater put the “hammer” down during a warm December and finished off a productive 2014, logging 1,329 miles on his skates. That gives this “wheel” a total of 14,336 miles on his inline skates since 2006, the year he really got into this active hobby. He rolled his way some 1,850 miles that first year, having most of his free-wheeling fun in Holstein, Iowa, the Ida County community he calls home. “This winter kind of stinks because we’ve gotten a lot of snow in Holstein,” Hammer says while driving from a farm site where he’s done yet another check of crops stored in a grain bin, fulfilling the job he took six years ago after retiring from the U.S. Postal Service. Hammer travels the region
SIOUXLAND LIFE
checking on claims for a crop insurance firm. “Our company had something like 3,000 claims in 22 counties,” he says. His work requires him to scale grain bins, often 8 to 10 per day, to monitor the condition of various corn and soybean stores. The jobs, while difficult on cold and windy winter days, is made bearable because of the miles Hammer puts in atop his inline skates. “Health-wise, I’m really, really good,” Hammer says. He did invest in something this year to complement his work on the city streets of Holstein. When those streets are wet, icy and somewhat snow- or salt-covered, Hammer steps on his new treadmill at home. “I go on the treadmill every night and I hate it,” Hammer says. “It’s boring, but it’s probably something I should be doing.” Inline skating is what Hammer prefers to do following his crop insurance work. The trouble, beyond winter precipitation, is the fact darkness descends on Holstein about the time he gets home from work. Hammer skated recently in the dark and struck a pile of snow that sent him to the ground. “A 66-year-old doesn’t work well with cement,” he says with a laugh. “Luckily, I was wearing about three layers and that helped cushion the fall.” Hammer enjoys spreading the word about his hobby, as he hopes people pick up on this pursuit, or any healthy endeavor. If it’s basketball you like, he says, then play basketball as often as you can. If it’s blading around town or skating at the roller rink, get ‘em laced up. “If you do a fitness program and you enjoy it, you’ll keep doing it,” Hammer says. To him, dieting isn’t enjoyable. So, he looks at this issue from another angle. He can eat basically whatever he wants, just as long as he has conditions conducive to his inline skates. Since 2006, he’s found those conditions for much of the calendar year. It has enabled him to skate 56 percent around this earth. If all goes well with work and play, Mick Hammer will circle that goal six years from now. “It’s a challenge,” he says with a hearty laugh, “but it also keeps life interesting.”
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Siouxland life
February 2015
35
FIT IN ’15 water
aerobics
GROOVING ALONG Angela Loutsch is the aquatics director at the Le Mars YMCA.
g
PARTICIPANTS PLUNGE INTO WATER AEROBICS OFFERINGS
Text and Photographs by Tim Gallagher
Glenda Fedders walks her dog, Molly, every day. She also does the title work and some cleaning at Fedders Marine & RV in Le Mars, Iowa. And when she’s not staying busy in those pursuits, she hits the water. Year ‘round. Fedders, 73, participates at least twice per week in a water aerobics class called “Aqua Groove” at the Le Mars YMCA
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FEBRUARY 2015
facility, located on the former Westmar College campus. Each class involves a series of movements in the water set to music. “It’s a low- to medium-intensity class,” says Angela Loutsch, aquatics director at the Le Mars YMCA. “It’s all done in shallow water and it’s all set to music from the 1960s and 1970s. You mix dance moves with basic water fitness exercises
SIOUXLAND LIFE
such as marching in place and the breast stroke freestyle arm movement.” Fedders grabs a couple of light weights and moves them through water, gently forcing her body against the resistance of the “lazy river” current. “We do sidesteps, some twisting, all sorts of those things,” Loutsch says. “It’s relaxing,” says Fedders, a water aerobics veteran of five years. “It’s so
easy on your joints. It really feels like you’re not exercising.” Loutsch explains that the water decreases the impact on one’s joints while actually providing more of a workout because of the water’s natural resistance. “Research shows that if you maintain the same intensity in the water, you end up getting three times the workout,” says Loutsch, who started taking water aerobics instruction while a student at Central College in Pella, Iowa. “If you’re in the water working for 15 minutes, it’s like a 45-minute workout on land.” A body in motion, she adds, is one that will stay in motion. “As we age, if we opt for the couch all the time rather than getting some activity, our quality of life will reflect that,” Loutsch says. “I don’t feel 73,” Fedders hollers as she works against the current in her workout. The Le Mars YMCA also offers an “Aqua Interval” class that features a medium to fast pace. This class is more geared toward getting the heart pumping. Participants may do sprints or jumping and lunging exercises against the lazy river’s current. Aqua Interval participants opt to proceed at their own pace. If one slows,
he or she may move to the inside lane to allow others to pass. Not everyone in the class exercises at the same pace or level. The Aqua Interval class members are often workers who may have jobs that require them to oversee a cubicle, office or classroom. The class tends to attract a demographic that’s a bit younger than the Aqua Groove participants. “Sometimes water aerobics is thought of as something for women,” Loutsch says. “But in this class, we have males and females. We’ve also had siblings and mother-daughter pairs.” Loutsch’s introduction to this fitness program came years ago as she worked to overcome knee problems. “I took a class at Central and for three weeks we got into cardiovascular endurance issues,” she remembers. “We ran and rode bikes and then spent two weeks in the pool. I remember feeling great after the pool workouts and realized I could do those without hurting.” She’s been hooked on the water and its benefits ever since. She also switched from actuarial science, as a major, to exercise science. Along the way, she didn’t gain the “freshman 15,” as the saying goes. “I got into this cardiovascular fitness class and lost 15 pounds as a college freshman,” she says.
Glenda Fedders, 73, of Le Mars, Iowa, works out twice per week in the aqua Groove class offered in the swimming pool at the Le Mars yMCa.
“Research shows that if you maintain the same intensity in the water, you end up getting three times the workout.”
ANGELA LOUTSCH
58th AnnuAl SiouxlAnd home Show The Home Builder’s Association of Greater Siouxland would like to invite you to our 58th Annual Siouxland Home Show. This event will be held at the Sioux City Convention Center on February 26 - March 1, 2015. Our show hours will be 1:00 - 9:00 p.m. on Thursday and Friday, 11:00 - 9:00 p.m. on Saturday and Noon to 5:00 p.m. on Sunday. The Discovery parking ramp will have free parking during the hours of the home show and there is also limited parking in the parking lot on the East side of the convention center. The Home Builder’s Board of Directors and Home Show
Committee would also like to give a big thank you to the sponsors for this year’s show. We will have hourly door prizes throughout the show – items have been donated by our members and/or exhibitors. As you are aware, our association has donated to Camp High Hopes and to the S.T.A.R.S program. We are extremely excited to announce that we will be donating to Gigi’s Playhouse this year. They will have a booth at the show – please stop and visit with them about their programs. We hope that you will be able to attend our show, register for door prizes and get many new ideas for your home remodel or the building of a new home.
The Home Builders in partnership with Western Iowa Tech’s Carpentry and Electrical classes are building another project home in the Woodbury Heights Addition, 739 Brentwood. The building process is still taking place with our completion date for late May or early June. We hope you enjoy the Home Show and we look forward to serving the Siouxland community.
Rich Callahan President
RASS Remodeling & Repair
SIOUXLAND LIFE
712-255-3852
www.siouxlandhba.com February 2015
37
ask a professional Q: I’m three months along in my pregnancy, and I’ve got low back pain, why is that?
A:
Dr. Joel Pistello, DC
About half of all expectant mothers will develop lower back pain some time during their pregnancy. With the average weight gain of 25 to 30lbs, you will find your center of gravity shifting and causing additional stress on your lower back. Muscles are tightening up and being stressed by the added weight, which can cause pain and discomfort.
Q: What can I do to help with the pain? A: Do safe stretches to keep those muscles loose. Stretch
to the pain, but no further. If your muscles are already stressed, incorporating the phrase “no pain, no gain” can lead to damage. If you can, do safe exercises like walking, swimming, or stationary cycling. Keeping those muscles and joints moving can help alleviate pain. Additionally, for the rest of your pregnancy, throw away those flip-flops and wear flat shoes with good arch support. Your feet are already stressed carrying extra weight, when you wear shoes that don’t support you natural arch, it causes those muscles to work overtime, and actually can cause you to lose your balance easier! Finally, when you get off of those feet at the end of the day and crawl into bed, use a pregnancy pillow or full body pillow. Both will support your legs and keep your low back and pelvis from twisting during the night, making those muscles stay tight that need time to relax.
Call 276-4325 today for an appointment 3930 Stadium Drive. (Between Wal-Mart & Explorer Stadium)
38
February 2015
Siouxland life
Your heart will notice
You may not know what triple accreditation means – until your heart skips a beat. As Siouxland’s only triple accredited cardiology services, UnityPoint Health – St. Luke’s Cardiology Services along with the trusted physicians of Cardiovascular Associates are committed to caring for your heart so you can follow it. Providing 24/7 immediate cardiac care in the area’s newest cardiology labs. Making sure you never miss a beat – especially when it comes to heart health. • • • •
Diagnostic and interventional coronary intervention Permanent pacemakers Electrophysiology (EP) studies Non-invasive echocardiography procedures
Follow your heart to UnityPoint Health – St. Luke’s Cardiology Services Call (712) 227-5700 for details on our Cardiology Done in a Day Screening!
unitypoint.org/heart-life
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Siouxland life
February 2015
39
FIT IN ’15 weight
loss
Jenni Durant, right, of Curves, leads member Lindi Nielsen, of South Sioux City, in body basics at the South Sioux City gym.
FINDING STRENGTH
a
Text by Dolly A. Butz | Photographs by Dawn J. Sagert
A poster of a tan and toned Jillian Michaels hangs on a wall at Curves in South Sioux City. Although Michaels, known as “America’s Toughest Trainer,” is the spokeswoman for the exercise and weight loss center for women, local gymgoers are energized by the success of one of their
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FEBRUARY 2015
SOUTH SIOUX CITY WOMAN CHANGES LIFESTYLE, DROPS OVER 80 POUNDS
own: Jenni Durant. Durant, 44, of South Sioux City, has shed over 80 pounds in 3 1/2 years. She lost half the weight by overhauling her diet and taking up walking. The rest came off when she took a job at Curves. “It’s always been a struggle, especially after you have kids,” the mother of three
SIOUXLAND LIFE
said of her weight as she sat at a purple wooden table just off the workout floor. Women moved through a circuit of machines underneath a sparkling disco ball as pop music from the ’70s and ’80s blared in the background. Durant admits she never really liked to exercise before. But after she was
diagnosed with diabetes in 2010, she said she came to the realization that she had to make a lifestyle change. The sadness and tiredness Durant, who once weighed 235 pounds, felt on a daily basis was overwhelming. “I couldn’t even pass a physical, I was so sick,” she said. The then-Cub Scout leader couldn’t keep up with her youngest son, Adam, and the other boys while hiking in the hills of Fremont, Neb. After that weeklong camping excursion in the summer of 2011, Durant lost 10 pounds. She resolved not to gain the weight back. “When I got back home I still made the same foods, but I would only eat half as much; and then I started walking at night,” she said. Durant removed the cookies and crackers from her kitchen cabinet, which irked her husband, Tom, and their kids at first. Today, she said, her family is very supportive. Durant progressed from walking half a mile to completing three miles, dropping 40 pounds in the process. She saw a help wanted ad for Curves in the newspaper and contacted owner Teri Dolezal, whom she knew from church. “I came in here and she didn’t even recognize me,” she recalled. “I kind of
Powerful MeDICINe ...tender touch
“They see that it can be done because they’re watching me do it. That fat lady’s gone. She’s not coming back.” Jenni Durant
Jenni Durant before weight loss.
did a whole makeover on myself. I grew my hair out; and I got rid of my bangs. I started dressing a little bit nicer because I was tired of wearing those big clothes.” Dolezal ended up hiring Durant, who was introduced to strength training for the first time. She could barely complete two rounds when she started working out on the machines, but now she does
three rounds four or five days a week. “I never thought I’d join a gym, let alone teach an exercise class,” said Durant, who leads body basics, a conditioning program. Durant squatted, dipped and jumped her way to a smaller waistline, losing another 40-plus pounds. Her Christmas gift to herself was slimming down to 150. “We’re very proud of her. She looks fantastic,” Dolezal said of Durant, who is sometimes called “drill sergeant” for her seriousness. “They’re talking about Jenni more than Jillian.” Durant feels better than she ever has. Her diabetes is reversing itself. She was able to quit insulin injections and cut the number of pills she takes daily to manage her condition from four to two. “They see that it can be done because they’re watching me do it,” Durant said of Curves members. “That fat lady’s gone. She’s not coming back.”
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58th Annual Siouxland Home Show
Feb. 26 - March 1, 2015 • Thursday & Friday 1PM - 9PM • Saturday 11AM - 9PM • Sunday Noon - 5PM
sioux City Convention Center Visit us online at www.siouxlandhba.com for a complete list of members or e-mail us at hbasooland@siouxlan.net 3900 Stadium Dr., Sioux City, IA 712-255-3852
Siouxland life
February 2015
41
FIT IN ’15 bariatric
surgery
THE SURGICAL OPTION BARIATRIC SURGERY ON THE RISE IN SIOUXLAND
w
Text by Dolly A. Butz | Photographs by Tim Hynds
William Rizk said he might surgically remove a patient’s gallbladder the day after he or she first visited his office at Midland’s Clinic in Dakota Dunes. Getting into the operating room for weight loss surgery, he said, won’t be as quick. Bariatric surgery is a last resort for obese patients who have struggled to lose weight for years through diet and exercise. It’s a process that requires medical, dietary and behavioral education in addition to significant lifestyle changes on the part of the patient. “You have to know how you’re going to live with this complicated tool,” Rizk said. “Patients want their surgery and they want it now. But after patients go through surgery, many times they will remark that it was definitely worth their time and it did help them to be less anxious and more compliant after surgery.” The number of Siouxlanders going under the knife to slim down is growing as the obesity epidemic is getting worse. The American Society for Metabolic & Bariatric Surgery estimates that 179,000 bariatric procedures were performed in the United States in 2013, an increase of 21,000 from 2011. Last year, Rizk and his colleague, Dr. Keith Vollstedt, performed 112 bariatric surgeries. Rizk attributes this recent rise to the laparoscopic sleeve gastrectomy, a procedure that debuted in May 2013. People between the ages of 18 and 65 are candidates for weight loss surgery. Their body mass index – the relationship between height and weight – must be 40 or greater. A patient with a BMI of 35 could be considered, according to Rizk, if they have a medical problem related to obesity such as diabetes, high blood pressure, high cholesterol, sleep apnea, heart disease or chronic heartburn. Before insurance companies will consider covering weight loss surgery, Rizk
William Rizk, a surgeon at Midland Clinic in Dakota Dunes, holds a teaching model showing a gastric bypass. Rizk performs numerous bariatric surgeries.
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FEBRUARY 2015
SIOUXLAND LIFE
said, patients must show they’ve tried at least 10 different diets to lose the weight and failed. They are required to attend an obesity seminar at Midlands Clinic to educate themselves about options, participate in a support group, and undergo a psychiatric evaluation. On average, Rizk said, two to three months passes from the first time patients walk into the clinic to the date of surgeries. “The patient makes a selection based on what they feel is the most appropriate for them. We’ll match that decision with what we feel is the best surgery medically for them,” he said. “We’ll incorporate their choice. We’ll incorporate their BMI number. For example, if the patient has an extremely high BMI, we may err toward the side of our most effective surgery which is the gastric bypass.” PICKING THE RIGHT PROCEDURE Laparoscopic gastric banding, largely due to consumer marketing, Rizk said, brings people to Midlands Clinic because they believe the surgery is safe and effective. The procedure consists of placing a band around the upper part of the stomach to create a small pouch to hold food. “Lap band gets people in the door because they think it’s easy, but then when they learn about it, they sort of realize that gastric bypass and sleeve gastrectomy are dramatically more effective and carry just a slight increase in risk,” he said. Laparoscopic gastric bypass, Rizk
explained, is the best approach to combat diabetes because of the way it causes food to digest and the hormonal changes it brings about. It divides the stomach into a small upper section, where food will go when eaten, and a larger bottom section. The small intestine is rearranged to connect to both sections. “Bypass is a little more popular nationally, but sleeve has really picked up momentum over the past few years and is really becoming a very popular choice for weight loss surgery,” he said. Laparoscopic sleeve gastrectomy, the newest weight loss procedure, ranks virtually neck and neck with laparoscopic gastric bypass. A portion of the stomach is removed in laparoscopic sleeve gastrectomy and the remaining stomach is reshaped into a sleeve. Last year, Rizk and Vollstedt performed six bands, 51 sleeves and 55 bypasses. With any surgery, there are risks. But Rizk said weight loss surgery has become much safer over the past decade with advances in laparoscopic techniques. In rare instances after laparoscopic sleeve gastrectomy and gastric bypass, he said food and drink may leak into patients’ abdominal cavities. There are drawbacks to the sleeve too. The procedure can actually cause about 10 to 15 percent of people who have it to develop heartburn that can only be managed with medication. “If someone would come in with heartburn, and they’re really interested in a sleeve, it doesn’t exclude them from
the surgery,” Rizk said. “But we would counsel them that it’s very likely you would not get off this medicine.” THREE SMALLER MEALS KEY Patients who opt for laparoscopic sleeve gastrectomy or gastric bypass can expect to lose weight over a one-year period. The majority of their weight, Rizk said, will be shed in the first six months. Weight loss with laparoscopic gastric banding is a slower process that takes about two years. “With band weight loss it’s much less predictable,” Rizk said. “It’s more difficult to obtain an excellent result.” For two to six weeks, depending on which surgery the patient had, they will eat a liquid diet of soup and cream of wheat, before moving onto pureed foods, soft foods and a regular diet. “All weight loss surgeries take you from eating a big meal to eating a dramatically smaller meal but not feeling hungry,” he said. “Through our education we teach that you just eat three meals after surgery.” No matter what procedure a patient has, gaining the weight back is a real possibility, Rizk said, if they “graze” or eat multiple small meals throughout the day. “In the surgeries that we offer now, almost never does it come down to patients stretching out their stomachs. That is a misconception in my opinion,” he said. “Ninety-nine point nine percent of the time people who gain their weight back are grazing.” rizk, right, performs a laparoscopic sleeve gastrectomy on a patient at Mercy Medical Center - Sioux City. In the procedure, a portion of the stomach is removed and the remaining stomach is formed into a slender sleeve.
“All weight loss surgeries take you from eating a big meal to eating a dramatically smaller meal but not feeling hungry.” DR. WILLIAM RIZK SIOUXLAND LIFE
February 2015
43
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February 2015
Siouxland life
HEALTH medical
answers
‘DOC, I’VE GOT A QUESTION …’ answers to your medical questions Does fragrance-y lotion help with dry skin? Or do I need something stronger? My skin is so rough it bleeds from time to time.
Winter in Iowa can be terrible for skin. From November on, it’s typically a losing race to keeping skin moisturized. When looking at moisturizers to use throughout the winter, the severity of your skin’s dryness may dictate the type of lotion your require. Most lotions with fragrance have glycerin as a main ingredient. Glycerin acts as a humectant, pulling water out of the air to form a protective barrier for your skin. The problem with glycerin occurs with humidity of less than 65 percent. At that point, glycerin actually pulls moisture from the skin to form the protective barrier, essentially drying you from the inside out. In the winter, average humidity in Iowa hovers pretty close to this threshhold, which can make these lotions less than optimally effective. If you struggle with dry skin or have been diagnosed with eczema, you will likely require a heavy duty moisturizer. Creams and ointments such as Cetaphil, Eucerin, and good old fashioned Vaseline are examples of National Eczema Association approved brands. These moisturizers provide an effective barrier and help promote skin healing. For best results to keep skin from drying out, moisturizers should be applied immediately following showers and reapplied liberally throughout the day. See your doctor if you have concerns or, despite your best attempts you are unable to keep your skin from cracking and bleeding.
How long do flu germs last? If you shake hands with someone who has the flu, will you be ok if you don’t touch your face? Or should you wash your hands right away?
According to the CDC, the influenza virus can survive outside the body anywhere
between two and eight hours, depending on the surface with which it is in contact. The virus spreads by contact with mucous membranes - your mouth, nose, and eyes. Theoretically if you have influenza virus on your hands, you won’t inoculate yourself if you keep your hands away from your face. Remember though, that everything you touch in the meantime can then become a fomite (an object that can be used to transmit virus). Your best bet is to wash your hands frequently and thoroughly during flu season. An alcohol based hand gel is also sufficient to kill the influenza virus.
I got sick every time I ate last week. I’m better now, but what was that? And how do I prevent it from happening again?
MEET THE DOC Dr. Mara Groom grew up in a military family, living in several states and countries before finding her way to Wartburg College. While in Waverly, she fell in love with Iowa and decided to hang around indefinitely. She went to medical school at Des Moines university and is now a first-year resident in family medicine. When she’s not at the hospital, Groom enjoys traveling, biking and shopping.
The most likely cause of your illness was viral gastroenteritis, or what we more commonly call a GI bug. Viral gastroenteritis is a benign, self-limiting illness commonly caused by the norovirus or rotavirus. These viruses are spread very efficiently from person to person, and have their peaks in the winter and spring season. The most effective method to keep yourself healthy is meticulous hand hygiene. If you come in contact with someone who is ill, or come in contact with their belongings, be sure to wash your hands. Unfortunately, these viruses are quite meticulous and it is not difficult for a few of them to get into your system. These viruses generally resolve on their own and do not require evaluation at the ER. However, if you are unable to keep any liquids down and get dehydrated, you may require fluids through an IV. Don’t worry if you aren’t hungry for a few days - just keep pushing the fluids as much as you can.
joint, you may notice that you can predict changes in the weather better than a meteorologist. While the science behind this has never been confirmed, we think this is due to barometric pressure. Typically the barometric pressure will start to change before weather blows in. As barometric pressure increases, tissues in the body expand and pressure placed on joints increases ever so slightly. For those of us with chronic injuries, this small change in pressure may be enough to trigger aches and pains. There are many other reasons you could be achy when you wake up in the morning. For many people, poor sleep hygiene and sleeping position may be the culprit. However, if your joints have been bothering you for months, are warm and tender, achy in the morning, and improve with activity, you may want to discuss with your physician the possibility of rheumatoid arthritis.
Why, when I wake up some mornings, does my body just ache? Is it due to the weather?
WHAT KINDS OF HEALTH QUESTIONS DO YOU HAVE? Submit your questions and they may be used in this monthly feature. Write to Siouxland Life at 515 Pavonia St., Sioux City, Iowa 51102.
If you have ever had an injury to a
SIOUXLAND LIFE
February 2015
45
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46
February 2015
Siouxland life
PARTING SHOT by
Bruce Miller
THE SETS OF OUR
LIVES
i
In the early days of television, we didn’t worry about cable dropping a channel or a satellite dish going out during a storm. We were just glad we got a picture. The big Zenith my parents got (on the day I was born, which could explain plenty about my life), had knobs the size of highball glasses and a greenish screen that occasionally showed a clear picture. The knobs fell off frequently, which meant we had to keep a pair of pliers on top just to change channels. Dominating the living room the way the Eiffel Tower commands attention in Paris, it determined where and how chairs were placed. Forget the big ashtray or the pole lamp. The TV got prime real estate and it wasn’t even broadcasting a full 12 hours. In the morning, we got up to see the stations sign on. A big chief logo greeted us and then we got cartoons. Popeye was in heavy rotation. The Three Stooges earned airtime, too. At 8 a.m., Captain Kangaroo took over and, effectively, served as my babysitter. He had a bad haircut (which I later learned was a wig), a jacket with deep pockets and a ring of keys that apparently opened everything, including the treasure chest. Dancing Bear, Mr. Green Jeans, Grandfather Clock, Bunny Rabbit and Mr. Moose kept me occupied while everyone else got ready. In retrospect, he was probably a big bore. But I loved him. When the picture waned, I knew just
how to “jiggle the switch” to bring it back in. I mastered the ability to keep it from rolling, too, and knew enough about rabbit ears to qualify as a TV repairman – all before the age of 6. By the time I was 12, we had entered the “color” age. After drooling at friends’ homes (where they were able to get “Bonanza” and “The Wonderful World of Color”), my parents decided to enter the mid-20th century and get a color TV. An RCA, by the way, which also had some vague tie to the Disney company and its push for a world that wasn’t seen entirely in black-and-white. The set arrived one afternoon, shortly after I got out of school. Neighbors gathered at our front door as the TV specialist arrived to “install” the new color set. Like an anesthesiologist, he fiddled with some dials in life-saving order. The desire was to give us a “factory-installed” color palette but I thought his handiwork just made everyone look green. “Don’t question him,” Dad said sharply. “He knows what he’s doing.” Still, he had to admit the folks on TV looked a little sick. That first night, we watched “That Girl” and I couldn’t believe one show could boast so many colors – or, rather, shades of green. Repeatedly, I tried to get others to side with me but I was quickly brushed back. “Don’t touch it,” Mom cautioned. But I knew “Batman” was going to be airing the next day and I wanted to see it in all its
glory. Not just Riddler green. In the middle of the night, I snuck behind the TV and, as Dad would say, “fiddled” with the buttons. The idiot who plugged in the TV hadn’t even turned on the red button. The next day, “Batman” popped and Mom and Dad marveled at what an excellent job the TV technologist did. I kept quiet. In time, dinners moved to the living room. (Why else did we have TV trays? Or TV dinners?) Stereo sound followed and, then, when I was on my own, videocassette recorders were all the rage. For two years, I scrimped and saved to be able to afford a Betamax. I was convinced it had a better picture and it would easily outlast the cheaper, less trustworthy VHS. I was wrong (mark that down), but I was thrilled to be able to watch television when I wanted, not when some broadcaster told me I could. I didn’t have to stay home to see my favorite shows. I could program my own schedule. Remarkable. Plasma TV. High-def TV. 3-D TV. The innovations kept coming. Now, thanks to computer technology, I can buy shows and view them on my phone whenever I want. Holograms are probably next. But just when we think home viewing can’t get any better, something else will turn up. When it does, keep the pliers nearby. You never know when you’re going to need them.
SIOUXLAND LIFE
February 2015
47
715 East Ninth Street South Sioux City, NE 68776
402-494-5411
creative-cabinetry.com
Reflect your own personal style.
Siouxland life
February 2015
48