Q Magazine | July 2012

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2 | JULY 2012

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EDITORSarah Dose; 284-8722, [email protected]

DESIGNERAmanda Holladay

STAFF WRITERSMichael Morain, Jess Knight, Jennifer Miller

COPY EDITORSCharles Flesher, Joe Hawkins, Kimberly Isburg, DarlaAdair-Petroski

PHOTOGRAPHERSAndrea Melendez, Justin Hayworth, Bill Neibergall

ADVERTISING SALESKimm Miller; 284-8404

Des Moines Register Magazine Division

Vice President ContentRick Green

President & PublisherLaura Hollingsworth

© 2012 Des Moines Register and Tribune Co.

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

HEALTH

3 General health news

NUTRITION

7 Dietitian’s advice: Four typesof sweet iced tea (without theadded sugar)

8 Iowa Girl Eats: Healthy picnictreats for easy packing

10 Make it healthy: Make-at-home Mexican food without theguilt

FITNESS

12 Exercise review: StartSaturdays right with Yoga in thePark

18 Steal this Workout: Threeexercises from an MMA fighter

WEIGHT-LOSS STORY

16 Jen Hiatt’s 30-poundweight loss was inspiredby a Dam to Dam photo

BEAUTY

20 Seven foods to make yourskin glow

HEALTH & WELLNESS

21 Why a good night’s sleep isgood for your health

22 All you need to know forhealthy (and beautiful) veins

CALENDAR

25 Healthy events this month

Yes, there is such a thing as a healthier piña colada. Find the recipe forit on PAGE 10.ON THE COVER: Jen Hiatt enjoys running on the trails near her homein Johnston. Read her weight-loss story on PAGE 16. JUSTIN HAYWORTH/Q

what’s in


Maintain heart health during summer heatPeople who spend time outdoorsduring the summer should considertheir heart health and take steps toavoid heat-related illnesses, says Dr.Alan Gertler, a cardiologist at theUniversity of Alabama at Birmingham.

“The heat of summer increases stresson the heart, particularly duringexercise,” Gertler said in a universitynews release. “Exercise and the airtemperature increase core bodytemperature, and high humidityfurther complicates the situationbecause sweat doesn’t easily evaporatefrom your skin.”

Warnings signs of a heat-related illnessinclude: muscle cramps, nausea,vomiting, weakness, headache,dizziness, confusion, irritability, a bodytemperature above 104 degreesFahrenheit and cold, clammy skin.

“If you experience symptoms ofheat-related illness while outdoors,stop what you’re doing and get out ofthe heat,” Gertler advised. “Drinkplenty of fluids — either water or a

sports drink — and remove extra clothingand wet down your body with cool water.If symptoms don’t improve after 30minutes — or if you exhibit heat strokesymptoms — seek medical attentionimmediately.”

Heat-related illnesses are preventable,Gertler said. He offered the following tipsto help people avoid these conditionswhile enjoying outdoor activities in thesummer:

» Hydrate. Drink 8 to 12 ounces of water30 minutes before any type of physicalactivity. Drink 6 to 10 additional ounces forevery 30 minutes of exercise. Drink sportsdrinks for any activities that last longerthan an hour.

» Get out early or late. Exercise early in themorning or in the evening, whentemperatures are cooler.

» Consider clothing. Choose light-colored,loose-fitting cotton T-shirts and shorts tostay cooler. Also wear a hat with a brim.

— HealthDay

Caffeine may lower chances of skin cancerYet another report points to the possiblehealth benefits of caffeine, whether it comesin coffee, tea, cola or even chocolate.

A study published July 1 in thejournal Cancer Researchsuggests that drinkingcaffeinated coffee couldlower the chances ofdeveloping basal cellcarcinoma, the mostcommon form of skincancer. The study alsofound thatcaffeinated tea, colaand chocolate alsoappears to reduce risk.

Women in the study whodrank more than three cups ofcaffeinated coffee per day were 21 percent lesslikely to develop the disease than women whodrank less than one cup per month. Amongmen, the risk reduction was 10 percent.

“It’s the caffeine that’s most likely responsiblefor the beneficial effect,” said study co-authorJiali Han, an associate professor at Brigham

and Women’s Hospital and Harvard MedicalSchool, in Boston. “Caffeine inhibits tumorprogression. We saw the effect in mice and

thought we should do this research to seeif it applies to humans, too.”

Han said that it’s likely that themore you drink, the lower therisk of basal cell cancer. But he’scautious about recommendingcoffee for everyone. “I’m notgoing to say we need topromote coffee based on thisresearch, but this is just onemore addition to the list of

ways coffee has been associatedwith positive health benefits,” he

said.

The new research adds to a range ofrecent studies that have shown that coffeemay protect against some illnesses, includingType 2 diabetes, heart failure, Parkinson’sdisease, liver cancer and cirrhosis of the liver.

Caffeine intake did not reduce the risk ofsquamous cell carcinoma or melanoma.

— HealthDay

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July 2012 | 7

nutrition: eat healthy

Iced tea and summer gotogether like … well,iced tea and summer.

Aside from beingunbelievably refreshing,fresh-brewed iced tea isloaded with naturalantioxidants, which canhelp your body fight offfree-radicals that comefrom being in the sun.

Fresh-brewed sweetenedtea packs the same potentantioxidants, but the addedsugar can leave you lessthan excited to shimmy intoyour swimsuit. Instead, trythese healthier sweetenedtea recipes for yoursummertime sips.

Sweet, but healthy ice tea optionsTHE COOL AND REFRESHING SUMMERTIME STAPLE HAS A HEALTHY UPSIDE, TOO

MINT ICED TEAMakes 4 servings. Total time:10 minutes, plus chilling time

INGREDIENTS

½ cup fresh mint leaves

3 green tea bags

2 tablespoons honey

4 cups boiling water

2 cups white wine (optional)

DIRECTIONS

1. Combine mint leaves, teabags, honey and boilingwater. Steep for 5 minutes;remove tea bags.

2. Chill in refrigerator.

3. Divide among four ice-filled glasses. If desired, add½ cup white wine to eachglass. Refrigerate for up to1 week.

Nutrition information perserving (does not includewine): 37 calories; 0g totalfat; 0g saturated fat; 0mgcholesterol; 11mg sodium;9g carb-ohydrate; 1gfiber; 0g protein

CITRUSICED TEABonus: Citrus helps your bodybetter absorb antioxidants infresh-brewed tea! Makes 4servings. Total time: 10 min-utes, plus chilling time.

INGREDIENTS

6 tea bags (anyflavor)

2 cups boilingwater

½ cuplemon juice

1⁄3 cup sugar (or sugarsubstitute)

DIRECTIONS

1. Steep tea in boiling waterfor 5 minutes and remove teabags.

2. Pour in a large pitcher andstir in lemon juice and sugaruntil sugar dissolves.

3. Serve over ice. Refrigeratefor up to 1 week.

Nutrition information perserving: 72 calories; 0g fat; 0gsaturated fat; 0mg cholester-ol; 0mg sodium; 19g carbo-hydrate; 0g fiber; 0g protein

POMEGRANATEICED TEAMakes 4 servings. Total time:10 minutes, plus chilling

INGREDIENTS

6 tea bags that contain hibiscus

2 cups boiling water

½ cup pomegranate juice

4 cups cold water

DIRECTIONS

1. Steep tea bags in boilingwater for 5 minutes.

2. Remove tea bags and pourinto a large pitcher.

3. Add pomegranate juiceand cold water and refriger-ate until chilled.

4. Serve over ice. Refrigeratefor up to 1 week.

Nutrition information perserving: 19 calories; 0g totalfat; 0g saturated fat; 0mg

cholesterol; 8mgsodium; 5g carbo-

hydrate; 0g fiber; 0gprotein

ORANGE EARL GREY ICED TEAMakes 4 servings. Total time 10 minutes, plus chilling time.

INGREDIENTS

6 bags of Earl Grey tea

Peel from ½ of an orange

2 cups boiling water1⁄3 cup orange juice

2 tablespoons sugar

2 cups cold water

DIRECTIONS

1. Steep tea bags and orange peel in boiling waterfor 5 minutes and remove tea bags and peel.

2. Pour into a large pitcher and add orange juice andsugar, stirring until sugar is dissolved.

3. Add cold water and refrigerate until chilled. Serve over ice.Refrigerate for up to 1 week.

Nutrition information per serving: 35 calories; 0g fat; 0g sat-urated fat; 0mg cholesterol; 5mg sodium; 9g carbohydrate;0g fiber; 0g protein

Whitney Packebush isFareway’s corporatedietitian. Contact her [email protected]. Find moreinformation atwww.fareway.com.

By Whitney PackebushSpecial to Q

GETTY IMAGES


8 | JULY 2012

Avoid having to pack upand leave a fun afternoon inthe sun by bringing aportable picnic lunch withyou. From finger-friendlyfood ideas, to a frozen sweettreat, check out these waysto enjoy a healthy lunch onthe go this summer.Devilishly delicious:Deviled eggs are a classic

picnic staple, but themayonnaise called for inmost recipes is anything butwarm weather and waistlinefriendly. Replace the mayowith more stable plain Greekyogurt, which is lower in fatand calories, to create acreamy, kicked-up DeviledEgg Salad. Combine 1⁄3 cupplain Greek yogurt with 6chopped hard-boiled eggs, 2ounces chopped prosciutto, 2chopped green onions, 2

teaspoons mustard, and addhot sauce, salt and pepper totaste. Scoop the protein-packed salad with wholegrain crackers or baked pitachips.Pack your best picnic:Instead of salty snacks likepotato chips and creamy dip,pack healthy finger foods likecelery, carrots and bellpeppers to dunk into singleserving hummus cups.Include fresh cherries or

frozen grapes inside thecooler for a sweet treat thatwill also keep other foodsinside cold.

Rehydrate from spendingtime in the sun with lightlysweetened tea or water withslices of lemon, instead ofpop or sugary juice. Packfood in mason jars withtight-fitting lids, and bringsilverware from home to cutdown on waste.

Hot day, cold dessert:Just because you’re havingfun in the hot sun doesn’tmean you can’t have coolMixed Berry Shortcakes fordessert. The day before yourpicnic, bake a batch ofshortcakes using pre-madebiscuit mix, then store in aTupperware container tostay fresh. Next, lightlysweeten and mash mixedberries with a little sugar,and freeze flat in a freezer

bag. On the day of yourpicnic pack the shortcakes,frozen berries, and a frozentub of low-fat whippedtopping into the cooler. Bythe time you’re ready fordessert, the berries will havemelted slightly, creating athick and juicy sauce, andthe whipped topping will bethawed enough to dollop ontop!

DON’T INTERRUPT FUN IN THE SUN — PACK A HEALTHY PICNIC LUNCH TO EAT ON THE GO

By Kristin PorterSpecial to Q

Deviled eggsalad. KRISTIN

PORTER/SPECIAL

TO Q

Pack a Healthy Picnic



July 2012 | 9

MIXED BERRY PICNIC SHORTCAKES

Serves 4.

INGREDIENTS

For the shortcakes:

2 1⁄3 cups Bisquick baking mix

½ cup skim milk

2 tablespoons sugar

3 tablespoons butter, melted

For the berries:

2 cups mixed berries(blueberries, strawberries,raspberries, or blackberries)

1 tablespoon granulated sugar

8 ounces lowfat frozenwhipped topping

DIRECTIONS

1. Preheat oven to 425 degrees. Stirtogether Bisquick mix, milk, sugarand butter in a medium-sized bowluntil a soft dough forms. Drop byspoonfuls onto a baking sheet thenbake for 10-12 minutes, or untilgolden brown. Move biscuits to awire rack to cool completely thenplace into a tupperware container tostore overnight.

2. Combine berries and sugar in abowl then mash half of the berrieswith a fork. Transfer to a freezer-safe bag and freeze flat.

3. On the day of the picnic, packshortcakes, frozen berries and fro-zen whipped topping into a cooler.Allow berries and whipped toppingto melt for at least 20 minutes out-side of the cooler, then split short-cakes and dollop with berries andwhipped topping.

Mixed Berry Shortcakes. KRISTIN PORTER/SPECIAL TO Q

Read Kristin Porter’sblog, Iowa Girl Eats, atDesMoinesRegister.com/life anddiscover what kinds ofnutritious meals she ismaking this week.

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10 | JULY 2012

As the temperature heats up,so does our taste forMexican food, a flavorful

cuisine that evokes sandy beaches,warm weather and a laid-back,south-of-the border lifestyle.

Unfortunately, Mexican food canalso pack a lot of calories, especiallyif it’s loaded with cheese, full-fatsour cream andlard-fried tortillas,says StaciHemesath. The33-year-old is aDes Moines-areadietitian whospecializes inmenudevelopment andnutrition analysis.

But before youthrow in the towel(or the tamale), know that there areplenty of ways to cook healthyMexican food. The key is to opt forfresh flavors and stick to healthyingredients important to the cuisinelike herbs, spices, veggies andbeans.

Herbs and vegetables injectmore flavor, and they are also goodfor you.

“It’s not only about cuttingcalories and fat, but it’s also aboutmaking your food more nutritious,”Hemesath said.

Go heavy on healthy fixings likelettuce, tomatoes, black beans andonions, she advises, and pass oncheese and sour cream. She alsosays to make sure your plate iscolorful. The more color variety, themore likely it is to be nutritious.

To get our culinary wheelsturning, Hemesath chose threepopular Mexican recipes and gavethem each a healthy makeover.

Mexican food makeoverA FEW CHANGES CAN MAKE A BIG DIFFERENCE WHEN CREATING THESE SUMMERTIME FAVORITES

By Sophia AhmadSpecial to Q

This chicken enchilada casserole recipe is boosted by spinach and Greek yogurt. ANDREA MELENDEZ/Q


Dietitian StaciHemesath


July 2012 | 11

CHICKEN ENCHILADA CASSEROLEModified from www.allrecipes.com

Original: 542 calories and 31 grams of fat per serving

Makeover: 374 calories and 15 grams of fat per serving

The trick here is reducing fat by making a cream sauce without butter and halfand half. Hemesath opted for a mixture of light sour cream and Greek yogurtand used flour to thicken the sauce. She also threw in some spinach, which packsantioxidants and is easy to “sneak” into food because it cooks down so much.

She chose canola oil instead of butter because it is a healthier fat than butter. Shechose canola over olive oil since it has a higher smoke point and less flavor thanolive oil, which allows the taste of the spices and vegetables to really comethrough.

INGREDIENTS6 skinless, boneless chicken breast halves

2 tablespoons canola oil

½ cup green onions, chopped

2 fresh poblano peppers, seeded and sliced into strips

4 fresh jalapeño peppers, seeded and diced

5 cups torn fresh organic spinach

2 cloves garlic, chopped

1 lime, halved

1¼ cup light dairy sour cream

¼ cup plus 2 tablespoons plain nonfat Greek yogurt

3 tablespoons all-purpose flour

½ teaspoon ground cumin

¼ teaspoon salt

½ cup nonfat milk

½ 4-ounce can chopped green chilies

½ cup diced fresh mushrooms

12 (6-inch) corn tortillas

2 cups lowfat shredded Mexican cheese blend

Chopped tomato or salsa (optional)

Chopped cilantro (optional)

DIRECTIONS

1. Place chicken breasts in a skillet with two tablespoons of canola oil. Mix in thepoblano peppers, jalapeño peppers, green onions, spinach and garlic. Squeezethe juice from one lime half over the chicken, and place the lime peel and pulpinto the skillet. Cover and simmer for 25 minutes, stirring occasionally until thechicken juices run clear. Remove from heat, cool, and cut the chicken into cubes.

2. In a separate skillet, cook the mushrooms in a small amount of water until verytender.

3. In a bowl, combine the sour cream, yogurt, flour, cumin and salt. Mix in thejuice of the remaining lime half. Stir in milk, chopped green chilies and mush-rooms.

4. Line the bottom of a 9x13 inch baking dish with six tortillas. Arrange half ofthe chicken, pepper, and spinach mixture over the tortillas. Sprinkle with one cupof cheese and half of the sauce mixture, then cover with remaining tortillas.Layer with the remaining chicken, pepper, and spinach mixture, and pour theremaining sauce evenly over the casserole. Top with one cup of cheese.

5. Bake for 25 minutes in a 350 degree oven until the cheese is melted. Garnishwith chopped fresh tomato or salsa and chopped cilantro, as desired. Serveseight.

PINA COLADAModified from www.food.com


Makeover: 219 calories and less than 1 gram of fat perserving

The pina colada is Puerto Rican in origin, but it’s oftenon the menu at Mexican restaurants. The trick tomaking a healthier drink, Hemesath says, is cutting outthe cream and mix typically used in the summerylibation. By adding nonfat vanilla Greek yogurt andcoconut water instead, the drink retains a similar flavorprofile but has less fat and fewer calories. Opt forfrozen, fresh pineapple instead of juice for a refresh-ing, icy taste with health perks.

“Whole fruit is more beneficial than juice. It has morefiber which also makes it more satiating,” she said.

INGREDIENTS1½ ounces coconut rum

½ cup frozen unsweetened pineapple chunks

2 tablespoons nonfat vanilla Greek yogurt

5 ounces pure coconut water

Crushed ice

1 slice pineapple (for garnish)

DIRECTIONS

1. Mix in a blender.

2. Garnish with a slice of pineapple. Serves one.

GUACAMOLEModified from www.allrecipes.com


Makeover: 84 calories and six grams of fat per serv-ing

As a new mom, Hemesath says she enjoys guacamole,especially since avocados inject healthy fat into herdiet. But, to lighten up on fat and still retain a creamyflavor, she recommends replacing some of the avoca-dos with zucchini and peas. The peas also add a littlesweetness which in turn is balanced out by jalapenos,cilantro and lime juice.

INGREDIENTS3 medium avocados

1 cup frozen peas, cooked and mashed

1 cup soft cooked zucchini, chopped

¼ cup plain nonfat Greek yogurt

3 roma tomatoes, seeded and diced

¼ cup fresh lime juice

½ cup chopped cilantro

4 green onions, chopped

4 cloves minced garlic

4 small jalapeno peppers, seeded and chopped

DIRECTIONS

1. Mash up the avocado and mix with the other ingre-dients.

2. Place in the refrigerator for 30 minutes and servewith tortilla chips. Serves 16.

Mashed-up peas and Greek yogurt add a nice kickto this guacamole. ANDREA MELENDEZ/Q PHOTOS

Yes, you can make a healthier pina colada.


12 | JULY 2012

fitness: exercise review

Overview: Gray’s LakePark on a Saturday morningis full of activity. Runners,walkers, dogs, kids, cyclistsand more fill the quiet parkwith movement as the sun

begins to rise. Around thelake, on the southeast side,people gather for the weeklyYoga in the Park, a free,hour-long session of strengthand core training.On the drive around the laketo the lawn where the class isheld, you’ll pass dozens of

men and women toting yogamats, getting in a brisk walkbefore the class starts. Itcould also be because theparking lot near the lawn iscompletely packed with cars.A couple of hundred peopleshow up to Yoga in the Parkeach week, so getting there

early is a good idea.If it’s your first time at Yogain the Park (the event is heldevery Saturday from 9-10a.m. through Sept. 29), stopby the registration table firstto sign a waiver. You onlyneed to sign the waiver oncefor the whole summer. Then,

find a spot.Up front, an assistant sits ona table to demonstrate themoves as an instructor with amicrophone calls them out.Instructors and assistantschange each week. Spots area bit more congested nearthe front of the class, and

spread out as people getfarther away. Although theclass is held among the trees(we were grateful for theshade), you can see theassistant and hear theinstructor even if you’re inthe back.Bring your own mat, towel

Hundreds of peopleattend Yoga in thePark on Saturdays,so get there earlyand don’t forgetyour yoga mat.ANDREA MELENDEZ/Q

PHOTOS

By Jess [email protected]

A peaceful Saturdaymorning workout

YOGA IN THE PARK OFFERS A FREE AND RELAXING WAY TO STARTTHE WEEKEND WITH A CLEAR MIND AND HEART


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and water. Afterward, a tablefull of free water, Gatoradeand other refreshments isavailable for attendees.What’s good: Soft, livemusic plays as the crowdgets situated. Promptly at 9a.m., the instructorintroduces herself and classbegins. The scenery andsoothing voice of theinstructor makes it easy torelease workweek stress andget in touch with nature. It’salso very quiet — peoplerespected the class anddidn’t carry on conversationsduring it.If you’re new to yoga, this isa perfect place to start. Itwas relatively easy, with noadvanced moves tomaneuver. The moves weremainly long stretches with afew core-strengtheningmoves, which felt great on aSaturday morning.What’s not so good: Ifyou’re extremely sensitive tothe heat, the 9 a.m. start timegets a little warm by the endof the class. The shade helpswith this, however. Also,since the class is so large, theinstructor isn’t able to helpnovices get each pose right.If you don’t know how to doa certain pose, the assistant— or looking at classmatesaround you — is the bestanswer you’ll get.

After class and the nextday: Clarity. After yoga, wetook a short bike ride to theDowntown Des MoinesFarmers Market. The hour ofstretching and peacefulnessbeforehand mademaneuvering throughhundreds of people, kids,strollers and dogs a littleeasier to bear. There wasalso a slight soreness, mainlyin our legs, the next day.

Julie Jolesch, a yoga student at Balance Yoga in Ankeny, demonstrates a move duringYoga in the Park.

Sandy Eimers, with Balance Yoga in Ankeny.

A 9 a.m. start time means you’ll definitely be sweating bythe end.

Yoga in the Park is a good place for beginners — noadvanced moves are shown.


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Protect YourVision...Eat Leafy Greens

Think carrots are the best food for your eyes? Think again. Leafy greens like spinach andkale are some of the best foods to eat for vision health.

Lutein (LOO-teen) and zeaxanthin (zee-uh-zan-thin) are essential nutrients that help maintain the health of youreyes. Your body doesn’t make these nutrients, so it’s important that you replenish them daily through the food youeat. Leafy greens like spinach and kale are the best of sources of lutein and zeaxanthin.

Benefits of eating foods rich in lutein and zeaxanthin include:

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16 | JULY 2012

weight-loss story

The “ah-ha” moment(or more like the“ugh” moment) for

Jen Hiatt, 26, was when shesaw photos of herself at the2010 Dam to Dam. Shewasn’t a participant —wouldn’t dream of running —but was there to cheer on afriend. “I was barely fittinginto my T-shirt,” she saysdisgustedly. “Let’s be honest,I wanted to lose weight forvanity; I wanted to look betterin my clothes.”

Two years later and about30 pounds lighter, Hiatt, achemical engineer by day, hasnot only taken up running forexercise, but completed Damto Dam this year, runningsub-10-minute miles. “I didn’twalk once and I was beyondhappy with my times. Thistime last year I couldn’t runeven 1 mile straight,” Hiattsays.

“All my friends ran thisrace (Dam to Dam), but Ithought there was no way Icould do it. Even that first

week of training, I didn’tthink I could do it. I thoughtI’d die.”

At a time where the dietindustry is worth nearly $50billion and about 60 percentof Americans are consideredoverweight or obese,dramatic stories of weightloss accompanied byjaw-dropping photos abound.Google “before and afterweight loss photos” and you’llget about 50 million hits in.77 seconds. By comparison,Hiatt’s 30-pound triumphmight seem unimpressive, butat some point, everyone inthose photos was “only” 30pounds overweight.

Hiatt says for her, “Itwasn’t so much where I was,but where I was going.” Shehad seen the weight creepingup little by little in her post-college years. “It could havegotten so much worse, andit’s easier to create healthyhabits when you’re younger.Plus at that point, fewerhealth problems have hadtime to develop.”

Though Hiatt had lost

about 15 pounds beforeJanuary of 2011, that is thedate she marks as thebeginning of her realcommitment to change.

“After I saw thosepictures, I started to exercisea little and eating what Ithought was ‘better’ — likefruit cups packed in waterinstead of light syrup. Now, Icould just hit myself upsidethe head about how I ateeven then.

“I just needed a restart,”she says. To get that push,she followed TracyAnderson’s 30-Day Method,which includes a meal andexercise plan.

Hiatt said she learned alot in that month. “I learnedabout vegetables I had neverhad — like endive and heartsof palm. I never shopped inthe produce aisle before;even the fruit I did eat wasprepackaged.”

Her growing-up yearsdidn’t prepare her at all for ahealthful diet. “It was horrible— like Hamburger Helper.And mom’s answer toeverything was cream

Painting a new picture

By Jennifer [email protected]

Jen Hiatt of Johnston has been on a weight-loss journey, which she undertook byfollowing a mostly plant-based diet and running. She enjoys running on the trails nearher home. JUSTIN HAYWORTH/Q

A YOUNG PROFESSIONAL CHANGES HERSELFAND HER LIFE A LITTLE BIT AT A TIME

JEN’S FAVORITE RESOURCES» “Forks Over Knives” is a documentary presenting how plant-based diets reduce symptomsof disease such as diabetes. There is also a companion book with lots of recipes. www.forkso-verknives.com» “Fat, Sick & Nearly Dead” is another documentary filmed largely in Iowa. It follows twoIowans’ experiences with juice fasts and how changing their diets relieved medical issues.www.fatsickandnearlydead.com» “The Kind Diet” and its companion website offers lots of plant-based recipes for everyonefrom flirts (those just trying plant-based meals) to superheroes (those who have adopted a fullyplant-based diet and limited processed foods). www.thekindlife.com» HealthCastle.com is a nutrition website run by registered dietitians. There are cookinghow-to guides as well as product reviews and research articles. www.healthcastle.com» VeganHealth.org offers information, research and meal plans to help you stay healthy on aplant-based diet and is maintained by a registered dietician. www.veganhealth.org


July 2012 | 17

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cheese. ‘You don’t like thategg? Put some cream cheeseon it,” Hiatt, laughing,remembers her mothersaying. “I don’t evenremember the last time I hadcream cheese!”

From not even knowingwhat edamame was, Hiatthas now begun to eat itregularly and has gonevegetarian bordering onvegan (though she stilldetests endive, especiallywith mustard vinaigrette).

“I don’t like to call itvegan, because some peopleget intense about that, but Idon’t really eat dairy or eggs.I call it a plant-based diet. Igave myself permission tohave meat sometimes if Iwant it, but I haven’t had it inmonths,” Hiatt says,shrugging.

Hiatt says her new diet,combined with five days aweek of exercise (fourrunning, one of cross-training

cardio and Pilates-stylestrength training each day)has changed the way shefeels. “I feel way better, and Ihave way more energy than Idid even when I was younger.Even at my job, they’venoticed. At my annual review,they said how much I’dgrown in the last year.”

The new lifestyle did havesome casualties. The first(temporary) one was hersocial life. “You sort ofwithdraw from society for awhile until you get your lifesorted out. I mean, if you’renot eating and not drinking,that has some big socialimplications.” Hiatt feelspretty sorted out these days,and admits to an occasionalpiece of pizza and somedrinks with friends now andthen.

Another casualty was hermarriage. “Obviously therewere other issues (besideshow I was eating),” Hiatt

admits, “but it was the laststraw that as I was going onthis journey, (my ex-husband)wasn’t supportive. And thelonger my journey went on,the shorter ours got.”

Despite the heartache of adivorce, Hiatt says she hasemerged stronger and morein control. “I feel morecapable and doing Dam toDam was sort of symbolic ofthat. I realize now that therelationship just wasn’tworking,” she says.

Hiatt recognizes that herpath is not for everyone, butfor her, it has worked. “It’s alifelong journey, andeveryone needs to find theirown … path. It’s more aboutkeeping the weight off thanlosing it. Adjusting takes time.It’s been a year and a half andI’m just now at peace withwhat I’m doing and how I’meating. You can’t reach a goaland then stop.

“There is no stop.”

Jen Hiatt went to the 2010Dam to Dam race to cheeron a friend. After seeingthis picture, Hiatt beganeating better and runningregularly. SPECIAL TO Q

JEN HIATT’S TIPS» Pick a month and commit to just that. It takes about

a month to create a habit.» If you fail the first time around, try again.

Incorporate some of the changes that you were ableto make and start over.

» Work toward a meatless diet. Start small withsomething like a meatless Monday — you might notmiss it as much as you think you will, and once you’vedone it, you don’t have to be afraid of it.

» Don’t let one bad meal derail your whole day. “Everymeal is a new chance to make choices,” Hiatt says.

» If you’re working toward a plant-based diet, do yourresearch or consult with a professional. There aresome nutrients you’ll need to get from supplements,such as B12.

» Pick a metric to track yourself. Some people prefermeasurements, others pictures. Weight isn't always agood metric.

» Buy in bulk. Places like Sam's Club and Costco havebulk produce and it's often organic.

» Get creative with cooking so you don’t get bored. Trymaking one ingredient — spinach for example —several different ways.

» Try to get your workout done in the morning. It'seasy to run out of time if you leave it to the end ofthe day.


fitness: steal this workout

Joe Brammer knows athing or two about hardwork in the gym. As a

mixed martial arts fighter, hewas the only fighter to holdboth the MCC 155-pound titleand the Glory 155-pound titleat the same time. He takesthat dedication to his EliteEdge Gym in Waukee.

Brammer, who gotinvolved in MMA in 2000,started doing personaltraining after high school.

“I decided I had a passionfor helping people andimproving the quality ofothers’ lives,” he said. “Plus Ialways liked the idea ofworking for myself.”

Elite Edge opened in June2011.

One of Elite Edge’sprograms is Lean Body BootCamp, a five-day-a-weekprogram (kickboxing andweight training) working witha trainer in a group setting.

“It’s designed for anyonewho wants to get in shape andget a lean and tonedphysique,” Brammer, 28, said.“Anyone can do the workouts.They are intense but thetrainers work with everyoneno matter their level offitness.”

Here, Brammer gives just ataste of what boot camp mustbe like at Elite Edge Gym. Youcan incorporate theseexercises in yourstrength-training or cardioroutines a couple of times aweek for results.

Trainer gives a fighting edgeMIXED MARTIAL ARTS FIGHTER JOE BRAMMER OWNS AND OPERATES ELITE EDGE GYM IN WAUKEE

By Sarah [email protected]

Joe Brammer works out in his gym, Elite Edge MMA & Fitness, in Waukee. JUSTIN

HAYWORTH/Q PHOTOS

BurpeesBrammer says: Burpees burn more calories than almost anyother exercise. Anyone can do them without any equipment.You will burn about 1 calorie per burpee. Do three sets of 10to start and keep adding as many as you can.

1. Start in a basic top pushup position.

2. Go down, into a full pushup.

3. As you come up, hop toyour feet.

4. Jump straight up in theair andthen go back downto a pushup position. That’sone rep.


KettleBellMountainClimberBrammer says: Theseburn a lot of caloriesand can be done witha kettlebell (or just onthe ground if youdon’t have one). Dothree sets of 20.

1. With twohands on thekettlebell,start in apushupstance, legsextendedbehind you.

3. Switch,and bringyour leftleg up anddrop yourright legback. Thisis one rep.Do thesequickly,simulatinga runningmotion.

2. Bringyour rightleg up,quickly,leavingyour leftleg back.

Straight-LegFire Hydrants

Brammer says:These work thehard-to-reach areasaround the hips thatmost women wantto tone and tighten.Do sets of 20 oneach leg.

1. Start onyour handsand knees.

2. Extend yourright leg straightout to the side.

3. Lift your leg up, as high as you canwhile still in control, using your upper legmuscles. Return to beginning stance.That’s one rep.

DM-9000343418


20 | JULY 2012

In their quest forsmooth, healthyskin, women will

spend hundreds ofdollars on facecreams containingsuch exotic ingre-dients as caviar orgold particles. Butsometimes what you

put in your body in theway of food and drink

makes more of a differ-ence than what you put on

your skin.Luckily, the foods that

promote skin health happento be those most people liketo eat, and often buy at thegrocery store, says Jenny

Norgaard, a registereddietitian with Hy-Vee inAnkeny.

Start by drinkingplenty of water tokeep your skinhydrated, Norgaardsaid. Remember,alcohol and caffeineare dehydrating, sotry to make wateryour go-to beverage,especially in hot

weather.Other foods that give

your skin a boost include:

Avocados: This deliciousfruit is a good source ofessential oils and B complexvitamins, Norgaard says, allof which benefit the skin.Some people shy away fromavocados because theycontain fat, but in reality theyprovide unsaturated fats, thekinds of fats that are good foryou.

Mangoes: You can get80 percent of your requiredamount of vitamin A from amango, and vitamin A helpsto repair skin cells. Mangosare especially good for thosefighting dry, flakycomplexions.

Almonds: These nuts areloaded with vitamin E, whichis also good for addingmoisture to your skin. Theantioxidants in almonds canprotect against skin damage,Norgaard says.

Cherries: Inseason now,cherries containplenty of vitaminC, which fightsskin damage.

Baked potato: Get yourspuds baked instead of fried,and skip the grease. Leavethe skin on, because the skinof a baked potato can supply75 percent of your copperneeds. Copper works withvitamin C and zinc topromote elasticity in the skin.Remember, it’s the potatoand skin that are good foryou, not the butter, cheeseand sour cream you top itwith.

Mushrooms: Easy to tossinto so many salads,mushrooms provideriboflavin, one of the Bvitamins, which helps fightskin blemishes and rosacea, acondition that causes skinredness.

Cottage cheese: Alwayspopular with dieters, cottagecheese contains selenium, amineral that teams withvitamin E to help yourcomplexion.

SKIN CARE: KEY INGREDIENTSWHAT YOU PUT IN YOUR BODY IS OFTEN MORE IMPORTANT THAN WHAT YOU PUT ON IT

By Judi RussellSpecial to Q

HOMEMADE SKIN CAREYour kitchen also can be the source of easy-to-prepare skin treatments using foods that are often on your shoppinglist. Here are two of Norgaard’s suggestions:Moisturizing mask: Mash one whole avocado. Add one teaspoon of flaxseed oil and one teaspoon of honey. Mixand smooth on the face. After 15-20 minutes, rinse your face well in cool water.Rejuvenation mask: Chop one large peach or nectarine, then mash and combine with one tablespoon of honey.Stir in two tablespoons of yogurt and pat mixture on the face and neck. Relax for about 10 minutes, then rinse, dryand moisturize.

THINKSTOCK PHOTOS

beauty


July 2012 | 21

Drowsiness can bedisastrous. It was a factorin the crash of theChallenger space shuttleand the Exxon Valdez oilspill in Alaska. It played arole in the nuclearblowouts at Chernobyland Three Mile Island andthe toxic chemical leak inBhopal.

But it’s a problem evenfor those of us without ourfingers on NASA buttonsor nuclear reactors. Sleepdisorders affect millions ofAmericans every day —and night — triggering arange of other healthproblems, from crankinessto cardiovasculardeterioration. Sleepdeprivation can dullreflexes, erode short-termmemory and preventcertain hormones from

trickling into the system theway they should. It can evenbring on depression.

“It’s kind of a circularproblem.Depressioncan causesleepiness, orthe inability tosleep, and theinability tosleep cancause depression,” said JudyGregg at the Iowa SleepDisorders Center.

Since the center openedin 1991, Gregg has seen thesubject of sleep healthemerge as a major medicalspecialty. Doctors who oncebrushed aside complaintsabout snoring or insomnianow scrutinize patients’sleeping habits to betterunderstand their overallhealth.

Patients at either of thecenter’s two locations, inAnkeny and West DesMoines, spend the night in ahotel-like room while staffers

remotely monitor everythingfrom breathing rates to brainwaves.

Sleep requirements varyfrom one person to the next,but most adults need abouteight hours each night.That’s not always possible,but here are seven simpletips from Gregg and theMayo Clinic that could help:1. Stick to a schedule. Bygoing to bed and waking upat the same time every day,even on the weekends, youcan reinforce your body’snatural cycle. But if it’sbedtime and you’re notsleepy, don’t force it.

“If people think too hardabout it, it’s elusive,” Greggsaid. Get up for a while anddo something else or distractyour mind with a task, “likethe old counting-sheepthing.”2. Create a ritual. Do thesame thing each night tohelp your mind and bodyrelax. Listen to soothingmusic, read a book or take awarm shower or bath. (Butnot too warm: Most peoplesleep best when theirtemperature is slightlylowered.) Be wary of

watching TV or surfing theInternet, as glowing screenscan actually tinker with yourbody’s perception ofday-and-night rhythms.

“A lot of people say theyhave to fall asleep with theTV on, but if it doesn’t go offin the first half hour, thevolume goes up during theads,” Gregg said. “It’s beenstudied in the lab: Brainwaves change when the TVis on.”3. Get comfy. Create aroom that’s ideal forsleeping, which, for manypeople, means cool, darkand quiet. Use windowshades, earplugs, an eyemask or whatever else youneed to eliminatedistractions.4. Exercise daily andearly. Physical activity canpromote quicker and deepersleep, but the timing isimportant. If you exercisetoo close to bedtime, youmight be too energized todrift into dreamland.5. Go easy on the food

and drinks. Don’t go tobed hungry or stuffed, andbe aware that too manydrinks before bedtime canprompt middle-of-the-nighttrips to the bathroom.Alcohol, especially, candisrupt sleep after its initialdrowsy effects wear off.

For obvious reasons,avoid caffeine and nicotinebefore going to bed.6. Limit daytime naps.Too many naps can interferewith nighttime sleep, so ifyou choose to nap during theday, limit yourself to 10 to 30minutes in themid-afternoon.

This is especiallyimportant for retirees, who

often find themselves withmore free time.

“They sleep too muchor stay in bed too much,and the quality of theirsleep is poor,” Gregg said.“If you just lie in bed andruminate, it’s not good.”7. Manage stress. If youfind yourself in bedworrying about work orrelationships or how to paythe bills, jot down yourthoughts on a piece ofpaper and set it aside forthe next day. It can wait.

And, of course, if sleepproblems persist, consult adoctor. Identifying andtreating the underlyingcauses can help you get thesleep you’ve neverdreamed of.

7 tips for a good night’s sleepSLEEP DISORDERS CAN TRIGGER PROBLEMS, FROM CRANKINESS TO CARDIOVASCULAR DETERIORATION

By Michael [email protected]

Gregg

health


22 | JULY 2012

health & wellness

Leslie Lindeman hadbeen experiencingdiscomfort from her

varicose veins for years. Afterfour pregnancies and workingprimarily on her feet in thefood and beverage industry,she began suffering fromcirculation issues by her late30s.

So shortly after her 40thbirthday, she decided enoughwas enough; in a total of foursurgeries one week apartfrom one another, she hadthe offending veins surgicallyremoved. And she couldn’tbe happier.

“My circulation is great,and I can actually work

without pain, and exercise —I’ve lost 29 pounds since thesurgeries,” Lindeman, ofJohnston, said. “For the firsttime since my kids wereborn, I can wear shorts.”

Lindeman is not alone inrealizing that vein issuesweren’t problems she simplyhad to live with.

According Robert Zeff,founder, medical director andsurgeon at the Vein Center atIowa Heart in West DesMoines, thousands of centralIowa residents choose everyyear to have their vein issuessolved with minimallyinvasive surgical procedures.About 40 percent of patientsare men, he said, and thatpercentage is growing.

“Vein issues are divided

primarily into the categoriesof varicose veins and spiderveins,” Zeff said. “We alsosee deep-vein thromboses, orblood clots in the leg. Butmore than 50 percent of allpeople over 50 have varicoseveins, so they make up alarge percentage of the caseswe see.”

Zeff said 6 to 7 percent ofthe surgeries he performs arepurely cosmetic, but in thevast majority of cases, veinissues are medical in nature.

“In many instances,patients have such symptomsas big, ropy varicose veinswith aching, pain andthrobbing,” he said.“Sometimes they haverestless legs, leg cramps,itching or burning. In manycases, they’ve waited quiteawhile — years, in manycases — to come in, andsome are so uncomfortablethey can’t stand for minutesat a time.”

Zeff said every patientand situation is unique, but asa rule of thumb, afterevaluating a new patient, he’llusually first recommendconservative treatments totry to treat the vein issues.

“The easiest treatmentscan work, and in a surprisingnumber of cases, they do,” hesaid. “Obesity can causevaricose veins, and weightloss is very effective in easingthe strain on the legs. So we’llsee if some common-sensethings can work before wemove on.”

Other non-invasiverecommendations includeasking the patient to exercise,elevate the legs or wearcompression stockings; Zeff

said he usually prescribesthose treatments incombination with oneanother. But if those don’twork, surgical proceduresoften are the next stop, hesaid.

“Before any procedure,we’ll first do a study with aDoppler to see where theveins are not functioning,” hesaid. “It gives us a ‘map’ forwhat we need to do, as wellas for the best possiblemeans of doing it. Then wedo a lot of talking and makea decision.”

Zeff said surgical proce-dures effective for most veinproblems include thefollowing options:

» Sclerotherapy. Usedprimarily in the treatment ofspider veins and smallvaricose veins, sclerotherapyinvolves injecting a

“sclerosing” agent into thevein using a very fine needle.The chemical solutionirritates the vein tissue,causing the lining of the veinto swell, harden andeventually seal off.Sclerotherapy can reduce oreliminate both theappearance and anydiscomfort caused by spiderveins.

» Ambulatoryphlebectomy. An officeprocedure performed toremove large surface varicoseveins through tiny skinpunctures, ambulatoryphlebectomy leaves minimalscarring and is performedunder local anesthesia.Patients experience very littlediscomfort and no stitchesare required.

» Endovenous lasertherapy (EVLT). EVLT is a

short, minimally invasivealternative to more invasivevein stripping procedures.This procedure is performedunder local anesthesia andinvolves a thin laser fiber thatis inserted into the vein. Laserenergy is then applied to thevein in short pulses, and theenergy causes the vein toshrink, collapse and seal shut.

Certain side effects canaccompany each option, butby and large, each procedureinvolves nothing more thansome mild discomfort duringor after the procedure, Zeffsaid. He added that in mostmedically related vein-surgery cases, the proceduresare covered, at least to somedegree, by patients’ medicalinsurance.

“These procedures havecome a long way and areimproving all the time,” Zeff

Vein issues may be an easy fixYOU DON’T HAVE TO JUST LIVE WITH THE SOMETIMES PAINFUL VARICOSE OR SPIDER AFFLICTIONS

By Lisa Lavia RyanSpecial to Q

Dr. Robert Zeff is founder, medical director and a surgeon at the Vein Center at IowaHeart. BILL NEIBERGALL/Q

The illustration above shows the difference betweennormal veins and varicose veins. Valves in veins keepblood flowing in one direction, preventing blood fromflowing backward as it returns to the heart. Venousinsufficiency can cause damage to these valves, and bloodis then allowed to leak back into the leg veins, causingincreased pressure and pooling in the veins. This distendsthe veins and causes them to become varicose.


July 2012 | 23

said. “In years past, peoplefacing surgery for varicoseveins feared having to dealwith a lot of pain. Now,people are in and out of theoffice within hours, or evenshorter time periods. Theycan resume their normalactivities rather quickly.”

Zeff said while all thetreatments the Vein Center atIowa Heart performs areeffective, the bets method ofcombating vein issues is “notsuffering from them at all.”

He said certain lifestylechoices can help minimizethe chances that a person willsuffer from varicose veins,spider veins or thromboses.

“Maintain a healthyweight and get in the habit ofelevating your legs whenyou’re at rest; not justpropping them on a stool, butelevating them above yourheart,” he said. “If I’m at mydesk, my legs are on my desk.

“And get somecompression stockings towear on long trips, and whenyou’re on a trip, stop oftenand walk around; justbasically stay as active as youcan. Sometimes the thingsthat seem the least significantactually can help the most.”

A before shot of a patient who has varicoseveins. PHOTOS SPECIAL TO Q

The same patient’s legs, after varicosevein treatment.

TERMS TO KNOWHow are the most common vein issues defined, and whatfactors can cause or contribute to their development?» Varicose veins: Bulging, dilated blood vessels that areclose to the surface or raised above the skin — can becaused by a number of variables. Veins carry deoxygen-ated blood back to the heart, and the leg muscles providea mechanism to pump blood back to the heart from thelower body. Veins contain valves that keep the bloodflowing in one direction; they prevent the blood fromflowing backward as it returns to the heart, but venousinsufficiency can cause damage to these valves. The bloodis then allowed to leak back into the leg veins, causingincreased pressure and pooling in the veins. This distendsthe veins and causes them to become varicose.Spider veins: Tiny blue, red or purple vessels that appearon the surface of the skin are usually caused by heredity.Other causes include pregnancy, birth control or hormonetherapy, obesity, trauma and occupations that requireprolonged standing.A deep-vein thrombosis (DVT): Occurs when a bloodclot enters the large veins of the legs or pelvic area. A DVTcan be caused by slow or sluggish blood flow through adeep vein; a tendency for a person’s blood to clot quickly;or irritation or inflammation of the inner lining of thevein. Situations that may make a person more prone todeveloping a DVT include: prolonged bed rest, such asduring or after a surgical procedure or illness; beingconfined and unable to walk, such as during prolongedcar or air travel; heredity; cancer treatment; or certainmedical conditions, such as severe obesity, congestiveheart failure, chronic respiratory failure, a history ofsmoking, varicose veins, pregnancy, and estrogentreatment. Source: The Vein Center at Iowa Heart

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July 2012 | 25

Bar-2-Barbara

When and where: Saturday. Begin at theFontanelle Bar & Grill, 412 Main St.,Fontanelle. End at the New Frontier Bar inGreenfield.

A ride to raise money in the fight againstHuntington’s Disease. Gather atapproximately 2 p.m. Run begins at 4 p.m.,bike ride at 5 p.m. Ends at the New FrontierBar in Greenfield with Dare Show, beergarden, and live music from 8 p.m. to 2 a.m.

Info: 641-745-3901. Register online atwww.bar2barbara.com. $30.

Michelob Light Adult TennisTournament

When and where: Today through Sundayat Aspen Athletic Club, 10930 HickmanRoad, Clive.

Many categories and skill levels make theMichelob Open a favorite for many tennisplayers in the state.

Info: 278-2582. Cost is dependent on thenumber of events entered.

Summer Iowa Games

When and where: Today through Sundayand July 20-22 in Ames.

Olympic-style sports festival featuresamateur athletes from throughout thestate of Iowa, participating in more than 50different athletic events.

Info: 888-777-8881. www.iowagames.org.

Kosama Warrior Run

When and where: 9 a.m. Saturday atSleepy Hollow Sports Park, 4051 Dean Ave.

An extreme 5K race with more than 30obstacles. The race’s obstacles will begeared toward, but not exclusive to, thetheme of water. The more people who signup the more free beer and prize money will

be given away.

Info: 262-4100.www.sleepyhollowraceplace.com.Participants must register online inadvance. $45 per person.

NSUJL Charity Golf Outing

When and where: 1:50 p.m. Saturday atTerrace Hills Golf Course, 8700 N.E. 46thAve., Altoona.

Price includes golf, cart, hole prizes anddinner at the Fireside Grille. A silent auctionwill follow golf. A vacation to Myrtle Beachwill be given away as the grand prize.

Info: 402-5210. www.nsujl.org. Call forreservations. $50.

Moonlight Classic

When and where: Registration begins at 9p.m. Saturday at Principal Park, 1 Line Drive.The ride starts at 10 p.m.

Des Moines’ first night bike ride throughdowntown streets and west-sideneighborhoods. Ten-mile ride for casualand serious riders. Contests, live music,after-event party at Mullets.

Info: 287-9605. Register online atwww.moonlightclassicdsm.com. $25through today, $35 on site.

Popsicle 5K to benefit Amanda thePanda

When and where: 8 a.m. July 21 atRaccoon River Park, 2500 Grand Ave. WestDes Moines.

Timed event for seasoned runners, walkersor families. Scenic 5K course makes oneloop around lake and along the river,passing underneath shade trees. Two-thirdsof the course is packed gravel withremaining on asphalt. Team challenges andfundraising awards.

Info: 877-533-4847.

www.active.com/running/west-des-moines-ia/4th-annual-popsicle-5k-to-benefit-amanda- the-panda-2012. Register online.$25 per runner, kids 6 and under free.

Farm to Table Dinner

When and where: 6 and 7:45 p.m. July 21at Wallace House Museum, 756 16th St.

A farm-to-table dinner that features freshgarden ingredients grown at the Henry A.Wallace Country Life Center, and locallyraised meat from Iowa family farms. Guestsare welcome to bring their own wine toenjoy with dinner. Live music willaccompany the meal throughout theevening.

Info: 243-7063. www.wallace.org. Due tolimited seating, advance payment isrequired. Reservations may be made until aweek prior by phone or email. $50 perperson.

Rediscovering the Joy in Eating

When and where: 5:30 p.m. July 24 atKelley Conference Room, Education andResearch Center, Iowa Methodist MedicalCenter, 1415 Woodland Ave.

Area chefs will create dishes that use fresh,local ingredients, are appropriate forcancer survivors with swallowing, tasting oreating challenges, and that taste delicious.

Info: 241-3399.JohnStoddardCancer.org/OHN. Registrationis required. A freewill donation will beencouraged the night of the event tosupport the Stoddard Compassion Fund.

Golf Outing benefiting TheHomestead

When and where: 7:45 a.m. July 28 atTerrace Hills Golf Course, 8700 N.E. 46thAve., Altoona.

Megan Rustad and Becky Morrow work a brain tease puzzle during last year’s UrbanAssault Ride. REGISTER FILE PHOTO

Central Iowa Health CalendarRUNS, RIDES AND MORE TO DO. THIS MONTH’S LIST OF HEALTHY ACTIVITIES

CONTINUED ON NEXT PAGE


26 | JULY 2012

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Info: 408-5453. www.adiochiropracticclinic.com. Reservations required. $75 perperson or $300 per team.

Ethan Hungerford Memorial GolfTournament

When and where: Registration begins at 8a.m. July 28 at Lincoln Valley Golf Course,1538 235th St., State Center.

Four-person scramble. Shotgun start 9 a.m.Entry fee includes golf, cart, lunch and giftbag. Awards flighted, pin prizes, raffle.

Info: 641-844-2853. $50 per person, $200per team.

Wild Wild West BasketballTournament

When and where: 8 a.m. July 28 atDMACC West Campus, 5959 Grand Ave.,West Des Moines.

For ages 8 and up. Volunteers needed. Asmall fishing derby will also be taking place

at our DMACC West pond on the oppositeend of the campus. All proceeds go towardsscholarships for DMACC students.

Info: 633-2407. www.wildwest3on3.com.Registration for players and volunteersonline. Spectators free. Players pay online.

Family Bike Ride/Walk Breakfast

When and where: 7-10 a.m. Aug. 4 atSummerset Trail, Highway 5 and 165thPlace, Carlisle.

Ride the Summerset Bike Trail and enjoy aleisurely breakfast. Riders may start at anytime, and may also feel free to ride anyportion of the trail and back. Breakfast willbe served at the start location from 7 to 10a.m. with a freewill donation. Walkers andrunners are also invited.

Info: 402-1008. Freewill donation for thebreakfast. Past year’s T-shirts will also beavailable for sale.

Run the Sweet Corn 5K in Adel on Aug. 11, and stay for all-you-can-eat sweet corn. REGISTER

FILE PHOTOCONTINUED ON NEXT PAGE


July 2012 | 27

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Ethan’s Tractor Run

When and where: 7:30 a.m. Aug. 4 atMid-Iowa Antique Power Association, 2373Jessup Ave., Marshalltown.

5K run/walk; certified 5K course. Kids¼-mile fun run prior to 5K. Registrationincludes admission to Mid-Iowa AntiquePower Show, a fruit and muffin breakfast,and chance to win door prizes.

Info: 720-9335 or 641-750-2626. Print aregistration form at www.fitneessports.com, or register online at www.active.comor www.runningroom.com. Adults $15,students $10, family pack of four $40.

Annual Iowa eHealth Summit

When and where: Noon Aug. 8; 8 a.m.Aug. 9 at The Meadows Events &Conference Center, 1 Prairie MeadowsDrive, Altoona.

The Iowa e-Health Summit is designed toengage, motivate and educate providersand key stakeholders across Iowa regardingmeaningful use and the clinical value ofusing health information technology .

Info: 440-8548. $125 for both days.

Sweet Corn 5K Run

When and where: 8 a.m. Aug. 11 in Adel.

A fun run located on the brick streets forwhich the town is well-known. Come run inthe morning and stay for the festival,featuring free sweet corn and a parade.

Info: Register online atwww.adelsweetcorn5k.com. $25 beforeAug. 1; $30 before Aug. 9.

Urban Assault Ride

When and where: 9 a.m. Aug. 12 atMullets, 1300 S.E. First St.

You and a teammate will set out on a city-wide quest for “checkpoints” on your two-wheeled steeds. At each checkpoint, you'lldrop your bikes and complete a funky/adventurous obstacle course, then remountyour bikes and hit the streets for more. Thegoal is to complete all the checkpoints inthe shortest amount of time. You chooseyour own route and checkpoint order.

Info: 284-1970. Register at www.urbanassaultride.com/desmoines. $30-60 person.(Sign up early for the best prices.)


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