q magazine | april 2012
DESCRIPTION
Quality of life through health.TRANSCRIPT
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2 | APRIL 2012DM-9000331373
QEDITORSarah Dose; 284-8722; [email protected]
PRESENTATION EDITORNathan Groepper
STAFF WRITERSPatt Johnson, Michael Morain, Jess Knight,Eric Rowley
DESIGNERAmanda Holladay
COPY EDITORSJoe Hawkins, Kimberly Isburg, Charles Flesher,Darla Adair-Petroski, Amber Bennett
PHOTOGRAPHERSMary Chind, Eric Rowley, Rodney White
ADVERTISING SALESKimmMiller 284-8404
DESMOINES REGISTERMAGAZINE DIVISION
VICE PRESIDENT CONTENTRick Green
PRESIDENT & PUBLISHERLaura Hollingsworth
© 2011Des Moines Register and Tribune Co.
Quality of Life through Health is published monthly byThe Des Moines Register and Tribune Company. Ouroffices are at 715 Locust St., Des Moines,IA 50309.
Q WHAT'S IN
Kesley Egli of Ankney climbs a hill on 340th Street north of Ankeny lastmonth. Find some bicycling tips to get your rear in gear this spring onPage 20. ERIC ROWLEY/Q
HEALTH4General health news
NUTRITION6 Iowa Girl Eats: A healthful salad usingherbs
9Dietitian’s advice: Sesame asparagus
10 One food, three ways: Swiss chard
MIND & BODY13Get to the root of your medicalproblems
HEALTH PROFILE14 Jack Morlan helps cancer patientslook and feel their best
FITNESS16 Exercise review: Sky Zone in Grimes
18Weight-loss story: Caleb Pike’samazing transformation
20 Steal this workout: Bike workouts tomake you sweat
22 Exercise pitfalls: Start slow for bestresults
BEAUTY24How to get the most from yoursunscreen
CALENDAR26Healthy events this month
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iowahealth.org/yourlife
Your life inspires us at Iowa Health – Des Moines. For all you do, for those you love, we’re continuouslyadvancing the healthcare of our community.
Whetherattendingtothespecializedneedsofchildrenandcancerpatientsorprovidingcomprehensiveattention at our hospitals and clinics, our extended family of specialists and professionals are here,close to home, with the latest technologies and exceptional care that your life deserves.
At Iowa Health – Des Moines, your life is our passion.
Using high-speed, 3-D motion,our bi-plane imagery angiographysystem allows for faster and moreaccurate treatment of peripheralartery disease and othervascular diseases.
Bi-plane X-ray Imaging
Iowa Methodist ! Iowa Lutheran ! Blank Children’s ! Methodist WestJohn Stoddard Cancer Center ! Physicians and Clinics ! Home Care
Iowa Health – Des Moines
YOUR LIFE,OUR PASSION
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4 | APRIL 2012
Too much or toolittle sleep isunhealthy
Adults who get fewer than six hoursor more than eight hours of sleep pernight are at greater risk for a variety ofheart conditions, according to researchfrom the Chicago Medical School.
Sleeping too little puts people atsignificantly higher risk of stroke, heartattack and congestive heart failure,researchers found. On the other hand,people who sleep too much have ahigher prevalence of chest pain(angina) and coronary artery disease, anarrowing of the blood vessels thatsupply the heart with blood andoxygen.
Studies show that people who gottoo little sleep were twice as likely tohave a stroke or heart attack and 1.6times more likely to have congestiveheart failure. People who slept morethan eight hours per night were twiceas likely to have angina and 1.1 timesmore likely to have coronary arterydisease.
The perks of popcornPopcorn might be the new health food. A new
study shows the whole-grain treat contains more ofthe “good for you” antioxidants called polyphenolsthan some fruits or vegetables.
The amount of polyphenols in popcorn was up to300 mg per serving compared with 114 mg perserving of sweet corn and 160 mg per serving for allfruits, according to the University of Scranton study.This is because polyphenols are diluted in the 90percent water that makes up many fruits andvegetables, whereas they are more concentrated inpopcorn, which averages only about 4 percentwater, the study authors said.
In the average U.S. diet, fruits provide 255 mg ofpolyphenols per day and vegetables provide 218 mgper day. One serving of popcorn would provide 13percent of the average daily intake of polyphenolsper person in the United States.
The levels of polyphenols in popcorn reported inthis study were higher than previously believed. Thelevels were similar to those found in nuts and 15times the levels found in whole-grain tortilla chips,the researchers said.
The investigators also found that the hulls ofpopcorn — the bits that tend to get caught in theteeth — have the highest concentrations ofpolyphenols and fiber.
Stand up foryour health
For better health, try standingup more. Those who spend 11 ormore hours per day sitting are40 percent more likely to dieover the next three yearsregardless of how physicallyactive they are otherwise,researchers say.
Analyzing self-reported datafrom more than 222,000 peopleages 45 and older, Australianresearchers found that mortalityrisks spike after 11 hours of totaldaily sitting but are still 15percent higher for those sittingbetween 8 and 11 hourscompared to those sitting fewerthan 4 hours per day.
Average adults spend 90percent of their leisure timesitting down and fewer than halfmeet World Health Organizationrecommendations for 150minutes of at leastmoderate-intensity physicalactivity each week.
Register wire services
healthnews
Make sure yoursmile’s ready when
you need it most.
You never know when you might need to smile. With an individual
dental plan from Delta Dental of Iowa, you can keep your teeth healthy
and strong for years to come.
Get individual coverage. Get Delta Dental. | covermysmile.com | 877-423-3582 ext. 3DM-9000334138
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DM-9000331353
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6 | APRIL 2012
nutrition: eat healty
Cooking with herbs is a healthy and delicious way tobring garden-fresh flavor to the dinner table, withoutadding extra fat and calories. Learn the best herbs to
grow for beginners, plus quick and easy uses for fresh herbs ineveryday cooking.
Get growing: As someone who is seriously lacking a greenthumb, I’m happy to report that herbs are very easy to grow,and most varieties actually thrive on a little neglect. The bestherbs to plant for beginners include oregano, basil, mint andthyme. Plant seedlings in portable containers with ampledrainage, and place in a spot that receives at least six hours ofsunlight per day. Snip leaves before they flower, and harvestoften, as clipping actually encourages growth.
In the kitchen: Fresh herbs are fun to experiment with inthe kitchen. Get your feet wet with some of these easy ideas:Layer fresh basil leaves between slices of tomato andmozzarella cheese, then drizzle with balsamic vinegar.Marinate chicken in fresh lemon juice, olive oil, honey andfresh thyme, then grill. Roll discs of goat cheese in choppedherbs and pecans, then bake and place atop a fresh spinachand grape salad.
Dried vs. fresh: Spring and summer are great times toutilize fresh herbs, but dried herbs are an easy option foradding fat-free flavor to your food all year long. The flavor ofherbs becomes concentrated during the drying process, sowhen using in place of fresh herbs, divide the amount by three.Look for dried herbs that are green and not faded, and crushbetween your fingers to release their essential oils before using.
Learn to love: HerbsGET FULL FLAVORWITHOUT THE FAT BY COOKINGWITH HERBS
By KRISTIN PORTERSpecial to Q
HERB AND PECAN-CRUSTED GOAT CHEESE SALADServes 2
INGREDIENTS1 6-ounce bag baby spinach, torn
5 ounces chevre goat cheese
Extra virgin olive oil, for brushing
1 ounce pecans, finely chopped
2 tablespoons each chopped fresh basil, parsley and chives
1 cup red grapes, halved
3 tablespoons balsamic vinegar
1 tablespoon fruit preserves
Salt and pepper
DIRECTIONS
1. Preheat oven to 400 degrees. Cut goat cheese into six discs,then brush both sides with extra virgin olive oil.
2. Combine pecans and herbs in a shallow dish, then roll goatcheese in mixture, gently pressing herbs and pecans into thecheese. Place on a parchment paper-lined baking sheet andbake for 5 minutes.
3. Combine balsamic vinegar, fruit preserves, salt and pepperin a small jar with a lid, then shake to combine. Toss withspinach, then divide between two plates. Top with warm goatcheese and grapes.
Read Kristin Porter’s blog,Iowa Girl Eats, atDesMoinesRegister.com/Lifeand discover whatnutritious meals Kristin ismaking this week.
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FAREWAY IS COMMITTED
copyright 2012
Always Fresh • AlwaysAffordable • Always Fareway
FIND these nutritionresources at your localFareway to help youlive healthier, for less!
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■ All-natural meats, without any added filler ,injections or pumps.
■ Explore the Nutri-Facts signage at your localmeat counter to fi d the nutritional values ofyour favorite varieties of beef, chicken, lamb,pork, turkey and veal.
■ Find our Gluten-Free list for all Farewaybrand products at www.fareway.com
■ CentsAble Health Magazine is availablefor free at your local product section, meatcounter or CentsAble Health display withfresh recipes, aff rdable meals solutions andfun activities for kids.
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to your family’s health &wellness.
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April 2012 | 9
nutrition: dietitian’s advice
We all know fresh veggies — like asparagus — arefull of vitamins, minerals and fiber, but did youknow that asparagus contains a potent cancer
fighter called glutathione? According to the National CancerInstitute, this small protein attacks free radicals (to protect youfrom cancer and viruses) and regenerates new immune cells.Pair that with the fact that asparagus is low in calories (onlyfour calories per spear) and contains zero fat, cholesterol orsodium, and you’ve got plenty of reasons to perk up yourpalate with this tasty springtime eat.
Asparagus packs a punchTHIS TASTY SPRINGTIME EAT CONTAINS A POTENT CANCER-FIGHTING PROTEIN CALLED GLUTATHIONE
SESAME ASPARAGUSTotal time: 15 minutes. Makes: 4 servings
INGREDIENTS1 tablespoon sesame oil
1½ cups sliced asparagus (see directions for how to prep aspar-agus)
1 tablespoon sesame seeds
1 tablespoon grated fresh ginger
1 tablespoon minced garlic
1 tablespoon minced onion
2 tablespoons fresh lime juice
1 tablespoon soy sauce
DIRECTIONS
1. Prep asparagus by removing the “woody” end: Hold aspara-gus spear by each end and bend it until it breaks. Discard thewoody end (the end without the tender tip). Line the brokenspear up with the remaining stalks and slice.
2. Heat sesame oil in wok or skillet over high heat.
3. Add asparagus, sesame seeds, ginger, garlic and onion.
4. Cook 1minute, stirring constantly. Add lime juice and soysauce. Stir to coat and serve immediately.
Nutrition information per serving: 94 calories; 6 g fat; 1 gsaturated; 0 mg cholesterol; 310 mg sodium; 7 g carbohydrate;2 g fiber; 3 g protein
Witney Packebush isthe Farewaycorperation dietition.Contact her [email protected] seewww.fareway.com.
Bend a spear of asparagus until it breaks and discard the“woody” end. Then line it up with the rest of the bunchand slice. PHOTOS SPECIAL TO Q
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10 | APRIL 2012
You’ve heard it again and again: Eat those dark-greenleafy vegetables. But how much spinach can you puton your plate? And what, exactly, can you do with all
those other, coarser and sturdier greens? You know bylooking at them that they’re good for you, but are they good?
For a great segue from spinach to the wider world of greatgreens out there, take a look at Swiss chard. A coarse-textured, leafy-green that often has crimson-red stalks andveins, chard is a member of the beet family. It tastessomewhat like it looks: With a spinach-like flavor and a littlebeet-like sweetness, the veggie offers a wonderful cross
between depth and freshness.Chard is available year-round (though it’s at its best, of
course, when you can get it locally grown at the farmersmarket). And it’s ever-so versatile. It can be enjoyed raw orcooked, and I’ve seen recipes for it tossed into salads andwith pasta, stuffed into enchiladas and ravioli, stirred intosoups and frittatas, and baked into quiches and other savorytarts.
To get you started, here are three easy recipes that call onthe vegetable. But first — the health benefits: Chard isespecially rich in iron and in vitamins A and C; it’s a goodsource of dietary fiber and calcium, and containsantioxidants believed to fight against cancer.
Now, on to the really good stuff: Here are three ways tobring this super-veggie to the table.
Swiss chard three waysTASTY RECIPES THAT INCORPORATE THE DARK-GREEN VEGETABLEByW.E. MORANVILLESpecial to Q
Swiss Chard salad with chicken RICHARD SWEARINGER/SPECIAL TO Q
nutrition: eat healthy
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April 2012 | 11
CHICKPEAS AND SWISS CHARDIN THE TUNISIAN SAHEL STYLEThe Tunisian Sahel is a geographic sweep ofTunisia on the Mediterranean coastline. Thisrecipe is from Paula Wolfert’s book, “Mediter-ranean Cooking, Revised Edition” (Ecco Press;1999). Wolfert is a noted authority on Medi-terranean cooking, and her recent book, “TheFood of Morocco” (Ecco; 2011), has beenrecently nominated for a James Beard Award.
INGREDIENTS¾ pound Swiss chard leaves, stemmed, rinsedand torn into large pieces
2 large cloves garlic, peeled
½ teaspoon coarse salt
1 teaspoon ground coriander
1 small dried red chili
2 tablespoons olive oil
½ cup minced onion
2 teaspoons tomato paste
1 cup cooked chickpeas with ¾ cup cookingliquid
1 lemon, cut into wedges (optional)
DIRECTIONS
1. In pot, steam, parboil or microwave chardleaves until tender, about 5 minutes.
2. Set leaves in colander to drain.
3. Squeeze out excess moisture and shredcoarsely.
4. Crush garlic in mortar with salt, corianderand chile until thick, crumbly paste forms.
5. Heat olive oil in 10-inch skillet and sauteonion until pale-golden.
6. Add garlic paste and tomato paste and stirinto oil until sizzling.
7. Add chard, cooked chickpeas and cookingliquid and cook, stirring occasionally, 10 min-utes.
8. Remove from heat and let stand until readyto serve. (Contents of skillet should be verymoist but not soupy. For looser texture, stir inmore chickpea cooking liquid.)
9. Serve warm, at room temperature or coldwith lemon wedges.
SWISS CHARD SALAD WITH ROASTED CHICKEN,APPLES, PISTACHIOS AND BLUE CHEESEThis is from my cookbook, “The BonneFemme Cookbook: Simple, Splendid FoodThat French Women Cook Every Day.” Serves4.
INGREDIENTS1¼ pounds boneless, skinless chicken breasthalves
Salt and freshly ground black pepper to taste
3 tablespoons extra-virgin olive oil, plus extrafor brushing the chicken
4 ounces Swiss chard leaves, coarsely shred-ded
1 large tart red apple, such as a WashingtonBraeburn, peeled, cored and diced
¼ cup crumbled blue cheese
3 tablespoons coarsely chopped pistachionuts
1½ tablespoons balsamic vinegar
DIRECTIONS
1. Preheat the oven to 350 degrees.
2. Season the chicken breasts with salt andpepper and brush them lightly with olive oil.Place the chicken breasts in a shallow bakingdish and bake until the internal temperatureregisters 170 degrees on an instant-readthermometer, about 20 minutes. Transfer thechicken to a cutting board to rest for 5 min-utes or so.
3.Meanwhile, combine the Swiss chard,apple, blue cheese and pistachio nuts in alarge bowl. Whisk together the 3 tablespoonsolive oil, balsamic vinegar, and salt and pep-per in a small bowl.
4. Cut the chicken into bite-size pieces. Addthe chicken to the chard mixture and toss tocombine; the chard leaves will soften some-what from the heat of the chicken. Add thevinaigrette and toss again to combine. Dividethe salad among four shallow bowls andserve.
BIETOLA CON LE PATATE / SWISS CHARD WITH POTATOES
This recipe is from “The Glorious Soups andStews of Italy,” by Domenica Marchetti(Chronicle Books, 2006). Marchetti says, “Ihave loved the earthy combination of Swisschard and potatoes for as long as I can re-member. There is nothing fancy about it; it ishomey and satisfying. It is intended as a sidedish and goes especially well with roast chick-en or a frittata.” Marchetti’s most recent bookis “The Glorious Pasta of Italy” (ChronicleBooks; 2011).
Makes 4 to 6 side-dish servings
INGREDIENTS3 large yellow-fleshed potatoes such as Yukongold (about 1½ pounds), scrubbed clean
2 large bunches Swiss chard (about 1¼pounds), washed and ends trimmed
¼ to 1⁄3 cup extra-virgin olive oil
4 large garlic cloves, lightly crushed
Kosher or sea salt
DIRECTIONS
1. In a large pot, combine the potatoes with water tocover by 1 inch. Bring to a boil over medium-high heatand cook for 20 minutes, or until the potatoes aretender. Drain and let cool. Peel the potatoes and cutinto 2-inch chunks. Set aside.
2. Cut the stems from the chard leaves, and then cutthe stems into 2-inch pieces. Stack the leaves, a few at atime, and cut them crosswise into 1-inch-wide strips.
3. In a large saute pan with a lid, heat ¼ cup oil overmedium heat. Add the garlic and saute for about2 minutes, or until the garlic releases its fragrance (donot let it brown). Add the chard stems and saute, stir-ring every so often, for 5 to 7 minutes, or until theybegin to soften. Stir in the chard leaves, tossing to coatthem with the oil. You may have to add the leaves inseveral batches and wait for them to wilt before youadd more. Add the cooked potatoes and sprinkle withsalt. Cover, reduce the heat to medium-low, and let thevegetables stew in the juices released from the greens,stirring occasionally, for about 20 minutes, or until thechard has turned dark and is completely tender.
4. Taste and adjust the seasoning with salt if needed.Spoon the chard and potatoes into a decorative servingbowl, and drizzle a little more fresh oil over it. Servehot.
Bietola con le patate, or Swiss chard with potatoes. SPECIAL TO Q
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Carolyn Walker spentyears trying todetermine what was
making her feel so bad, untilclues from her health historyrevealed the source of hermedical problems. In hercase, metal toxicity was theunderlying cause of ahormone imbalance.
Today, she helps patientsmake similar discoveries. Afamily nurse practitioner whospecializes in functionalmedicine at Prevention &Healing of Iowa in Urban-dale, Walker investigates theroot causes of health prob-lems, particularly nutrientand hormone imbalance.
Functional medicineevaluates the body’s chem-istry and restores functionwith missing nutrients ratherthan treating symptomssolely with standard drugtherapy. It’s a process ofdetective work, looking atthe function of the body witha spy glass, she explained.
“I want to know the threemost bothersome symptomsof patients, and I want toknow when they started.What all was happening atthat point in their lives,” shesaid.
Patients who are doctor-hopping, not finding theanswers they need to feelbetter, could benefit from theapproach.
Walker’s own experiencesparked her interest in thefield.
Decade by decade, herhealth worsened. She
experienced painfulfibrocystic breasts, heavymenstrual bleeding, hair loss,weight gain and difficultysleeping. Half of her thyroidwas removed and drugtherapy was not working, soshe investigated otheroptions, includingbio-identical hormonereplacement therapy, forpatients who cannot toleratecommercial hormones.
When her current phys-
ician wouldn’t measure herhormones, she found aprovider who did and foundrelief. She continued toresearch the topic whilestudying at the University ofIowa and developed acommunity education classon bio-identical hormones,which she has co-instructedfor 13 years. Some of thosestudents have since becomepatients.
Walker finally leaned why
her thyroid and ovariesweren’t working when sheand her son were diagnosedwith heavy metal toxicity.
Her son, who experie-nced a lifetime of focus andconcentration problems,became depressed incollege, so she performed anutritional profile to invest-igate. The test happened toshow high levels of alumin-um and mercury. Walkerrecalled her son crying
inconsolably followingvaccinations when he was4 months old. At the time,mercury was used as apreservative.
After visiting a doctor inSt. Louis who specializes inheavy metals, her son begandetoxification to correct theproblem. Walker was alsotested and became a patientas well.
Walker predicts that in afew years, such testing willbe as common as cholesteroltests.
Her office in Urbandale,which she shares withcertified master herbalistMarty Rhea, offers aquadetox foot baths and farinfrared sauna and herbs tohelp with detoxification. Buttoxicity is just one areaWalker addresses.
“I think patients get amore comprehensive look attheir health here. I lookdeeper into more things anddo a lot of labs,” Walker said.
Shirley Poertner of WestDes Moines has been apatient for five years. Shesearched for a specialist toassist her with a hormone
imbalance and has appre-ciated the additional testingand education Walkerprovides. Poertner continuesto see a traditional physicianfor routine care, but saidWalker helped her maintainher quality of life.
“I just don’t think myregular physician has thedepth of knowledge aroundnutrition and biochemistrythat Carolyn has. I’mfortunate that I’m in aposition where I can look toboth of them,” she said.
Patients’ first two visitsrun 90 to 120 minutes long.Much of that is teaching anddiscussion of medical historyand biochemical pathways,so Walker sees three or fourpatients per day, comparedto 20 or 30 in a traditionalsetting.
At follow-up visits, she’llexplain the evidence thathasn’t been tested previously.Patients may be seen threeto four times the first year ifthey respond well, and thenonce per year after that.
Detective medicineCAROLYNWALKER HELPS PATIENTS DISCOVER THE TRUE SOURCE OF THEIR MEDICAL PROBLEMS
By ESTELAVILLANUEVA-WHITMANSpecial to Q
Carolyn Walker, of Prevention & Healing of Iowa, is a nurse practitioner who specializes infunctional medicine. She helps patients find the root causes of their illnesses throughevaluating the body’s chemistry rather than treating symptoms solely with standard drugtherapy. JUSTIN HAYWORTH/Q
‘I want to know thethree most bothersomesymptoms of patients,and I want to knowwhen they started.’– Carolyn Walker, nurse practitioner
MOREINFORMATIONFor information onPrevention & Healing ofIowa, go to www.prevent-ioniowa.com or call727-4141.
April 2012 | 13
health
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14 | APRIL 2012
health profile
Jack Morlan doesmore than makewomen look their
best. He also helps themregain their identities.
He’s been a hairdresserfor 43 years, 17 of which hehas specialized in wigs formedical purposes. Most ofhis clients have lost theirhair due to cancertreatment.
“Yes it’s a business, butthis is about helping peopleget through a hard time intheir life. I look at it as whatcan I do to help thisindividual who’s facingdeath to get through this,”he said.
Morlan is knownthroughout the industryand the community for hiswig expertise. Jokinglyreferred to as a “Doctor ofHair,” he has receivednumerous awards for hisefforts.
His sister, a cancersurvivor, was hisinspiration. She battledbreast cancer andlymphoma, and suggestedhe offer a place wherewomen could have privateconsultations for hair loss.Local cancer centers hadrooms that provided somewigs for convenience, but itwasn’t the main focus andthey didn’t keep up withcurrent trends.
So Morlan became acertified instructor with theAmerican Cancer Society’sLook Good, Feel Better
program, providing makeuptips and advice on hair lossto patients. For five years,he taught hairdressers in22 counties. He currentlyworks out of two privatemedical rooms at Studio409 in West Des Moines.
About 55 percent ofMorlan’s work focuses onwigs, mainly for womenand children. He alsoserves clients suffering hairloss due to genetics, as wellas women who pull outtheir own hair.
The first consultationtakes one hour, preferablybefore cancer treatment.
“By the time theyget to me, they’ve beenoverloaded withinformation and they can’tremember what’s been saidabout their hair,” he said.
Morlan outlines thestages of hair loss,particularly day 13 ofchemotherapy, when hairfalls out. The following day,he’ll cut hair short enoughto prevent infection of thehair follicles. He fits clientswith their wigs and remindsthem to wear a sleep cap at
night to help regulate theirtemperature.
Although insurancedoesn’t always cover a“cranial prosthesis”prescribed by a physician,women get what they want.
“They know that they’regoing to come out of herelooking good,” he said.
Many are workingwomen who want tocontinue their routines.Some are in denial, comingin panicked as their hairfalls out. Others wait toolong and come in bald. Inthose cases, he uses theirbone structure and eyes asthe keys to their hairstyle.
Morlan usually can findthe right style in hisinventory of 200 wigs.Prices range from $200 onup, depending on lengthand construction of theinner cap. Made withdifferent types ofsynthetics, some wigs canbe styled with a flat iron orcurling iron.
By far, the hardest partof the job is working withteens.
“I can hardly hold the
‘Doctor of Hair’AWARD-WINNINGWIG MAKER JACK MORLAN HELPS CANCER PATIENTS LOOK AND FEEL THEIR BEST
By ESTELAVILLANUEVA-WHITMANSpecial to Q
Hairdresser Jack Morlan specializes in providing wigs to women with hair loss due tocancer or illness. His studio includes two private medical rooms where clients can try onwigs and have consultations. He's a certified Look Good, Feel Better provider through theAmerican Cancer Society. RODNEYWHITE/Q PHOTOS
Morlan also helps with a nonprofit, Strands of Strength,that provides free wigs to women who can't afford them.
April 2012 | 15
tears back to see theseyoung girls have to dealwith something in their lifebefore they even get out ofhigh school. In one weeklast year, I had three17-year-olds come in rightbefore prom andgraduation.
“That just tore myheart,” he said.
Clients of every agehave their own stories toshare.
“Some days they arecrying and I just hang on tothem, give them tissues andtell them it’s OK, you don’t
have to be embarrassed.You have to let youremotions show,” he said.
Jan Hunter thoughtlosing her hair was worsethan losing her breasts tocancer. Morlan made thetransition to hair loss easier,she said.
She first saw Morlan inAugust. He prepared herfor hair loss, so when herhair began falling out atwork and covered herkeyboard, she recalledMorlan’s timeline. It wassomething the doctorsdidn’t mention.
“He is remarkable atbeing able to assess you,your personality and whatit is you would like towear as far as the wig isconcerned. He just nailed itfor me because I didn’twant to look different,” shesaid.
Morlan said mostwomen have smiles on theirfaces by the time they leavehis salon.
“They always want togive me a hug and thankme,” he said.
“My whole goal is tomake them feelcomfortable.”
STRANDS OF STRENGTHStrands of Strength is helping provide free wigs to
cancer patients in need. The new nonprofit offersvouchers for quality wigs so women won’t have togo without a head covering or use a wig bank. DebPulver and Marcie Morrison, two local cancersurvivors who founded the nonprofit, teamed upwith hairdresser and wig specialist Jack Morlan tolaunch the project in February.Pulver lost her hair during breast cancer treat-
ment and didn’t want others to think she was sick.“I wanted people to treat me as normal as
possible,” she said.Statistics fromMercy Medical Center, Iowa
Health-Des Moines and Broadlawns show that asmany as 500 women could qualify for the program,she said.The group is hosting a fundraising luncheon May
16 at Glen Oaks Country Club, as well as SoS SalonWeek, Oct. 6 to 13, when stylists can donate $5 ofeach service to the cause. To donate, go towww.strandsofstrength.com.Morlan can be reached at Studio 409, 1900 Grand
Ave., West Des Moines, and at 457-9534.
Morlan has about 200 wigs in his inventory. Prices range from $200 on up, depending onlength and construction of the inner cap. RODNEYWHITE/Q PHOTO
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Overview: If you haven’theard about Sky Zone,you’re either: A) not in fifthgrade, or B) living in a saddark cave. The freakishlypopular gym that encouragesvisitors to “have fun and flysafe” on its 15,000 squarefeet of interconnected
trampolines opened lastmonth in Grimes and hasattracted hordes of youngjumpers in the weeks since.On a recent weekend, theplace hosted no fewer than40 birthday parties.
But the place is forgrown-ups, too. Dodgeballleagues slug it out everyweek on the main court, andbasketballers (or wannabes)
can practice dunking on apair of hoops installed on aspring-loaded shooting lane.Visitors can fling themselvesinto the giant pit of foamrubber, too, which is fun atany age.
The facility’s fitnessmanager, David Warburton,recently kicked off a seriesof hourlong SkyRobicsclasses, which combine
warm-ups and jumping withtraditional strength-buildingexercises like crunches andpush-ups.
“Everything you can doon the floor, you can do on atrampoline,” he said. “But it’sway harder, because it’s acontinuous burn.”
In fact, he added, runningon a trampoline requires 33percent more energy than
running on a treadmill.SkyRobics participants canburn up to 1,000 caloriesduring an hourlong class,partly because their heartrate stays high. Even whenthey’re not jumping, theirmuscles are working tomaintain balance.
What’s good: Other thanthe obvious fun factor, SkyZone can give you a decent
cardio workout even on ashort visit during theopen-jump hours. I’ve runmarathons and bike eightmiles almost every day, butI’ll be honest: I was windedwithin minutes.
Two things are harderthan you’d think. The bluesuede high-tops they giveyou — think of wrestlingshoes — are surprisingly
A high-flying exercise experienceFEEL THE BURN AT SKY ZONEWHILE APPEALING TO YOUR INNER CHILD
Eric Faires, 21,bounces off aside trampolineat Sky Zone.MARY CHIND/Q
SKY ZONEWHERE: 1300 S.E. Gateway Drive,Grimes
HOURS: 3-8 p.m. Tuesday throughThursday, 3-9 p.m. Friday, 10 a.m.-9p.m. Saturday and 11 a.m.-6 p.m.Sunday
ADMISSION: Fees range from $8 for 30minutes to $100 for a 10-session pass.
INFO: Call (515) 802-3722 or visitwww.desmoines.skyzonesports.comfor details about birthday andcorporate parties, aerobics classes anddodgeball tournaments.
16 | APRIL 2012
fitness: exercise review
April 2012 | 17
tough to pull on. And thefoam pit is difficult to escapebecause the foam rubbercubes don’t provide muchresistance. I hauled myselfout on one of the rescueropes tied to a corner post.
But the shoe-shimmyingand foam-swimming are justthe warm-up. The actualbouncing is what takes it outof you. While I jumped onthe main court, whereangled trampolines let youliterally bounce off the walls,two grade-school sistersjoined me. All three of ushad to take a breather everyfew minutes.
What’s not so good: Ivisited on a relatively quietweekday before theafter-school rush, but theplace can get crowded onweeknights and weekends. Itwas sold out, to its 110-person capacity, almostnonstop during spring break.
There are risks, of course,and all visitors have to sign awaiver at the front desk. I’vealready heard a few storiesabout broken limbs, but thestaff assured me that injuriesare rare (and mostlyavoidable if you keep an eyeon nearby jumpers). Courtmonitors whistle when
anybody gets out of line, andparamedics at the nearesthospital have practicedretrieving people from thetrampolines and foam pit.
I asked about germs, too.The staff told me theyregularly spray the shoes andfoam-pit cubes with agreenish sanitizing fog. Sodon’t lick anything, OK?
The next day: My quadsand hamstrings were a littlestiff when I rolled out of bed,but it wasn’t too serious. Theworkout’s real benefits hadmore to do with my heart,lungs and inner 10-year-old.
Sky Zone assistantmanager MattTrillet dives intothe foam zone.MARY CHIND/Q
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fitness:weight-loss story
If Caleb Pike’sweight-loss journey wasa BMX trick, it would be
a 180-degree backflip, andhe’d land it perfectly.
When Pike, 30, decidedhe was going to lose weight,he tackled the obstacle fullsteam and flew off the ramp,changed everything abouthis lifestyle and landed in adifferent direction withoutlooking back. That was 2009.He has since lost more than100 pounds and is training tocompete in the 2012Wisconsin Ironman inSeptember.
Pike was always a “fairlychunky” kid. Not obese, butnot a real go-getter when itcame to sports. In gym class,he’d cheat on the mile. Incollege, he spent more timelounging in the rec roomthan working in theclassroom. He worked a fewjobs that didn’t help correcthis poor choices, includingworking in a pizza shop. Hesmoked, ate a lot ofprocessed foods and wasuninspired to change. In twoconsecutive years, he passedthree kidney stones. Histhen-girlfriend’s pregnancysparked a change. But itdidn’t happen without a fewmore missteps.
“When my wife waspregnant, we would eatTasty Tacos two or threetimes a week. If we went toBig Tomato, our question toeach other wasn’t, ‘what doyou want on your side of thepizza?’ it was, ‘what are yougetting on your pizza?’ We’dorder two pizzas, and I
would eat until I couldn’t eatanymore. Looking back, it’sdisgusting.”
When their daughter,Cadence, was born, it wasthe push he and his wife,Nicole, needed to get backon track. Or on any track atall. For Christmas in 2008,Pike’s parents gave them amembership to Farrell’seXtreme Bodyshaping, a10-week program designed
to improve fitness level andlifestyle choices. When hewent to the first day oftesting, he failed the step test(a test of going up and downon a step for 4 minutes, thenchecking your heart rate).
“I failed,” he said. “Iwasn’t fit enough to eventake the class yet.” At thetime, Pike thinks he weighednearly 300 pounds — theheaviest he ever was. The
realization that he was sounfit he couldn’t participatein a fitness class was a toughone. Instead of letting hisembarrassment keep himfrom working out, he startedto work out at home. He alsoquit smoking.
“We started to eat better,”he said. “It still wasn’t thatgreat, but to us, it wasdefinitely a step in the rightdirection.” He and Nicole
dieted and worked out for 10weeks before returning toFarrell’s in March 2009. Hehad lost 25 pounds. Hepassed the step test and wasallowed to enroll in the10-week program, where helost another 20 pounds. Hestayed at Farrell’s until spring2012; then, a coach atFarrell’s asked if he would beinterested in running the DesMoines Half Marathon. His
first thought was, “I haterunning!”
Not taking “no” for ananswer, his coachencouraged him to at leastdo a training run. Pike saidhe would run two miles, tops,certain he would hate it.When the two finished thetraining run, she revealedthey had actually run threemiles. It was much easierthan he had expected.
An extreme transformationCALEB PIKE HAS LOST MORE THAN 100 POUNDS IN THE PAST 3 YEARS THROUGH DIET AND EXERCISE
By JESS [email protected]
Caleb Pike runs along a bike trail south of Ankeny. Pike has lost more than 100 pounds since January 2009 and is training to complete the 2012 WisconsinIronman in September. ERIC ROWLEY/Q
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“When I realized I couldrun three miles, I knew Icould do whatever Iwanted,” he said. “I startedrunning more, and found itto be relaxing. It wasn’t reallywork anymore. That’s how Igot over my bad attitudeabout running — I changedit.”
This year, Pike will runthe Drake Relays HalfMarathon, the Bluff CreekOlympic Triathlon, Dam 2Dam, Copper Creek SprintTriathlon, Muncie 70.3 HalfIronman, Wisconsin Ironmanand Des Moines Marathon.To keep up with hisdemanding race schedulewhile taking care of hisfamily, Pike has a uniquetraining schedule.
Every day, he works outfor at least two hours, thenthree to four during raceseason. With a full-time jobas a graphic designer and a3-year-old child, that doesn’t
leave much time in the day.So Pike gets up early. Reallyearly. He wakes up onweekdays between 3 and3:30 a.m. to get everythingdone before work. On theweekends, he gets up at5 a.m. On Mondays andWednesdays, he spends atleast one hour each bikingand strength training. OnTuesdays, he runs drills andswims. On Thursdays, heruns. On the weekend, hegoes for 80-mile bike ridesfollowed by one-mile runs.(In peak race season, hebikes 100 miles followed by atwo-mile run.)
He also eats very “clean”during the week. “Lots andlots” of chicken andproduce, and not much redmeat. He and Nicole allowthemselves one “cheat meal”a week and don’t hold back,although they can’t consumethe huge meals they oncecould. “Since my endurance
is so high, I can eat what Iwant every once in a whileand it doesn’t affect me,” hesaid.
Nicole has completed acouple triathlons herself, aswell as marathons andhalf-marathons. Currently,she’s training for a figurecompetition.
Pike weighs 170 pounds— more than 100 poundslighter than January 2009.He’s not only lost the weight,he’s also found a sport thatdrives him to be better,stronger and faster. It’s aconstant drive that keepshim on his toes.
“Although I’m thehealthiest I’ve ever been, andin great shape, I’m alwaystrying to cut weight,” he said.“People who have carriedaround that much weighthave a fear of going back tothat. It’s interesting to seewhat I can do if I pushmyself.” SPECIAL TO Q
April 2012 | 19
BEFORE AFTER
ERIC ROWLEY/Q
20 | APRIL 2012
If you haven’t been onyour bike already, it’stime. We’ve been
spoiled with anunseasonablly warm spring,so get out there and startriding, whether it’s forRAGBRAI training, or just foryour pleasure.
At the beginning of theseason, training is all aboutlogging time on your bikeand getting your butt in thesaddle. Plans vary dependingon the event you’re trainingfor, but there are a few keyworkouts you can do during
the week to become a betterbiker.
If you’re looking toimprove your triathlon bikingsplits or just get morecomfortable riding up thelong upward burn ofIngersoll Avenue’s bike lane,these workouts are a surebet.
Hill repeats
Hills are a necessary evilif you’re looking to get betteron your bike. They’re nevereasy, but you’ll seeimprovement in a few weeksof training. By adding arepeating hill workout to
your routine, you willincrease your power andlactate threshold.Warm-up: 15 to 30 minutesat a comfortable pace.Main set: Three to 123-minute hill climbs at a hardpace. Remain seated as longas possible. Recover on theride back down the hill.When you reach the bottomof the hill, turn around andstart again.Cooldown: 15 to 30minutes at a relaxed pace.
At the beginning of yourseason, start off with threeor four hill repeats. Afterthree weeks, bump that up tosix. After another three
weeks, push those hillrepeats up to 10 to 12.
These should be hard.Your thighs should beburning. If they are not, youare not working hardenough. You should be atabout a seven or eight on therating of perceived exertion(10 is the hardest) scale.(Zone four or five if you’rewearing a heart-ratemonitor.) If that’s all Greek toyou, just work as hard as youcan.
Central Iowa is relativelyflat, but a few of my favoritespots in town include theneighborhoods south ofGrand Avenue (great for
biking drillsIT’S TIME TO GET YOUR REAR BACK IN GEAR
By ERIC [email protected]
A long, easy ride is a perfect way to get used to riding. Long rides can take place over the weekend and should be more about getting on your bike than speed, drills or hills. Theshortest they should be is an hour, and they should top out at two or three hours if you’re training for a long race such as an Ironman. ERIC ROWLEY/Q PHOTOS
Kesley Egli of Ankney climbs a hill on 340th Street north ofAnkeny.
fitness: steal this workout
April 2012 | 21
running, too), the UrbanTrail in Beaverdale (start at30th Street and ride westtoward Beaver Avenue),County Line Road nearMoffit Lake Road and UteAvenue in Booneville.
If you don’t have time tofind a hill, do this sameworkout into the wind on awindy day in the summer.
Technique
Another great way tobetter yourself on your bikeis by adding pedaling drills.You’re wasting a lot ofenergy if you are pedalingincorrectly on a ride. Savespeed-based workouts andintervals until later in theseason, when you have moreof an endurance base. Thesethree popular technique drillscreated by triathlon coachJoe Friel are a sure way tocreate more efficient powerwhen biking.9-to-3 drills: Think of thepedals on your bike as a faceof a clock. Put your forwardfoot at the 3 o’clock positionand rear foot at the 9 o’clock
position. Quickly move yourforward foot to the 9 o’clockposition without stoppingand with constant power.The key is not to stop at the12 and 6 o’clock positions,where you don’t generateany power. Repeat this drillfor 3 to 5 minutes at an easypace, focusing on the strokes.Spin-up drills: A simpleway to become a better bikerider is to increase yourcadence (how fast youpedal). In order to get out ofyour comfort zone, shift yourbike into an easy gear untilyour butt starts to bounce onthe seat. Once there, keepthat cadence for 30 seconds,then go back to your normalspeed for 30 seconds. Repeatthis for 3 to 5 minutes on aride. By repeating this drill,your body will becomeaccustomed to pedaling yourbike faster.One-legged drills: Thisdrill is best done on anindoor trainer until you feel100 percent comfortable onyour bike. With your bike inan easy gear, unclip one footfrom the pedal and rest it
next to the bike. As youpedal, concentrate onmaking smooth strokes. Dothis drill until your hip flexorfatigues. It won’t take long ifyou’re new to this. Repeatwith the other leg. Oncefatigued, pedal normally fora minute. Repeat the set for3 to 5 minutes.
Distance
Getting a long, easy ridein is a perfect way to getused to riding. These ridescan take place over theweekend and should bemore about getting on yourbike than speed, drills orhills. They also are animportant part of yourworkouts. The shortest theyshould be is an hour, andthey should top out at two orthree hours if you’re trainingfor a long race such as anIronman.
Some of my favoriteweekend rides are the GreatWestern Trail, the HighTrestle Trail and theRaccoon River Valley Trial,starting in Waukee.
Kesley Egli demonstrates how to do a 9-to-3 drill. To start, put your forward foot at the 3 o’clock position, above left. To continue, put your rear foot in the 9 o’clock position, andquickly move your forward foot to the 9 o’clock position without stopping and with constant power, above right.
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“Oh, my achingback” is afamiliar
refrain to Marty Ungs, aphysical therapist at RockValley Physical Therapy inDes Moines.
Sometimes the sorebacks and aching joints Ungstreats are due to disease, butoften they’re a result of “usererror” — people eitherexercise too hard, too fast, orthey don’t check with aninstructor before they try anew routine.
And that business aboutno pain, no gain is false,Ungs says. When doneproperly, exercise shouldmake you feel good, notsore.
Cross-training is one wayto avoid soreness, saysNicole Frangopol, thewellness specialist at DesMoines University’s WellnessCenter. Mix cardio withstrength training, she says,instead of doing the sameroutine every day. If youbegin to feel pain during anexercise, stop, she says. Alittle soreness after a runmight be normal, but acutepain, redness or swelling areways your body tells yousomething is wrong. It maytake a visit to a physician tofind out the underlyingreason for your distress.
Dr. Marc Molis, a phy
Exercise pitfalls
By JUDI RUSSELLSpecial to Q
DOING TOOMUCH TOO SOON CAN LEADTO UNNECESSARY ACHES AND PAINS
22 | APRIL 2012
fitness
SPECIAL TO Q
April 2012 | 23
sician who is board-certifiedin sports medicine, says agood warm-up is critical.Warming up increases theblood flow and gets youready to exercise. Whenyou’ve finished exercising,bring on the ice, Molis says,to calm your body down.
Molis, who practices atUrbandale Family Physiciansand Sports Medicine ofIowa, says many of hispatients jump from wintercouch potatoes to would-bemarathon runners. Start witha plan, he says, so you don’tovertax your muscles. And ifyou do sustain an injuryduring sports or exercise, seea doctor if the sorenessdoesn’t clear up within aweek or so. You mayinadvertently be doing moreharm than good.
“Listen to your body,”Molis says. “Know yourgoals, and start slow.”
Even seemingly gentleexercises, like yoga, cancause problems if doneincorrectly. Beth Damm, aregistered yoga instructorwho practices in Urbandale,says you have to disciplineyourself to go slowly, build-ing up to more difficultmovements.
“It can be dangerous ifyou move too fast,” she says.Before beginning a yogaprogram, talk with yourinstructor about any healthproblems you have, such asdegenerative discs orosteoporosis. That way theycan design a program that isright for your body.
Even people with healthproblems such as cancer canbenefit from thestress-reducing aspect ofyoga, Damm says, as long asthey make sure their teacher
knows their limitations. Forexample, she has severalclients who work with a chairto aid them, and some sheworks with one-on-one.
Some athletes or avidexercisers turn to chiro-practic relief for theirinjuries. Dr. Liz Fitzgerald,who has practiced for fiveyears at Total BodyChiropractic in Clive, saysshe believes that herspecialty — adjusting theextremities, such as armsand legs — is especiallyhelpful for complex cases.She has used this methodwith great success with a
Triple A baseball pitcherwhose shoulder was in pain.
Like Molis, Fitzgeraldrecommends a goodwarm-up, and a cool-downwhen you are finished.Postpone your stretches untilyou have been exercising fora while, Fitzgerald says.Stretching before themuscles are warmed up canlead to injured ligaments.Both children and adultsshould follow this practice,
she says. One easy way towarm up is with a light jog.
Once she has performedthe adjustments chiroprac-tors are noted for, Fitzgeraldsometimes uses a cold lasermachine, which helps withpain. She reminds patientsnot to forget keeping theirfeet adjusted, which can helpwalkers and joggers increasetheir scope.
“If your feet are out ofalignment, it can give youknee or back pain,” she says.If she believes a muscle istorn, then the patient will besent on to a surgeon forrepair.
Knee complaints are oneof the most commonproblems Dr. Chad Carlsonsees at Stadia Sports Med-icine in West Des Moines.The kneecap, for example, isa gliding joint and peoplewho overdo it will feel thepain in the back of the knee.
And finally, don’t forgethydration. People becomedehydrated much morequickly than they realize,Carlson says. Most of thetime, ordinary water is a fineway to replace lost fluids.People who play somerigorous sports, such assoccer, might need toreplace lost carbohydratesquickly, and in those cases, afitness drink might be abetter choice.
People who notice theyexcrete a lot of salt whenthey sweat (Carlson termsthese “salty sweaters”)should be even more careful,weighing themselves beforeand after workouts and usinga drink that allows them toreplace the salt they’ve lost.
‘If yourfeet are
out ofalignment,it can giveyou knee orback pain.’– DR. LIZ FITZGERALD,CHIROPRACTOR
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beauty
As the days growlonger, warmer andsunnier, many of us
will begin reaching for thesunscreen to help protectour skin as we go about ouroutdoor activities. But howmuch do you really knowabout the differencesbetween brands and SPFs?Do you know how muchsunscreen you shouldapply, and how often youshould apply it?
Before you go shoppingfor sun protection, takenote of these tips fromJohn Holtze, M.D., aboard-certifieddermatologist with theIowa Clinic DermatologyDepartment in Des Moines.Holtze breaks down thefacts, shatters the mythsand tells you everythingyou ever wanted to knowabout being good to yourskin this summer.
When some of us werekids, there was no suchthing as sunscreen.When did it becomeavailable, and howimportant is SPF, orsun-protection factor?
When I was growing up,and even when I was inmedical school, sunscreendid not exist. Personally, Ididn’t lie in the sunbecause I sunburned all thetime, so after a while, Ilearned. But luckily forpeople who never learned,sunscreens began develop-ing. And then about 20
years ago, you startedseeing numbers on them.The idea behind SPF isthis: It’s a laboratorymeasure of theeffectiveness of thesunscreen. The higher theSPF, the longer you canremain in the sun withoutburning, so the more yourskin is protected — to apoint.
What do you mean, “toa point”? Isn’t high SPFbest?
Only until you get up toabout 30. A sunscreen withSPF 15 blocks about 93percent to 94 percent ofthe sun; an SPF 30 blocksabout 97 percent. The“added protection” you seeadvertised with an SPF of60 or 90 just isn’t there.Anything over SPF 30 isalmost meaningless — somuch so that the Food andDrug Administration hastried to ban everythingover that number.
Anything new andexciting we shouldknow about sunscreenthis year?
Not about the productitself, but in the industry,there’s more of a push forproducts to prevent againstultraviolet A as well asultraviolet B. SPF measuresB, which causes sunburn,but A penetrates deeperand can cause more skincancer and signs of aging.Products can call them-selves “broad-spectrum”and say they protect both,
Save your skin from the sunA REMINDER ON HOW, WHEN ANDWHY TO USE SUNSCREEN THIS SUMMER
By LISA LAVIA RYANSpecial to Q
It should take about one shot glass full of sunscreen for an adult to cover the entire body. That’s more than most peopleuse. An SPF of 30 will block about 97 percent of the sun’s rays. SPECIAL TO Q
April 2012 | 25
but new rules are cominginto play so that in orderto call itself “broad-spectrum,” a sunscreen hasto block a certainpercentage of A as well.
I’ve read that mostof us don’t apply asufficient amount ofsunscreen. What’s therule?
It should take about oneshot glass full of sunscreenfor an adult to cover theentire body. That’s morethan most people use. Andyou have to reapply often,especially if you’re outsideand sweating. Don’t believethe claims that a sunscreenwill stay on for hours andhours. Pay attention towhat you’re doing and howmuch you’re sweating. Andif you’re in doubt, reapply.
Many brands and typesof makeup nowcontain SPF. Is itnecessary for me towear makeup with SPF
in it if I’m just going tobe working in myoffice all day?
In general, wearingmakeup that contains SPFis an excellent idea. Whoknows when you’re goingto end up running to yourcar and be out in the sunfor 15 minutes? But formost people, it’s notabsolutely critical; the sun’srays before 9:30 a.m. andafter 4 p.m. are coming atyou from an angle andreally don’t do muchdamage. So if you’re insideduring all but the very earlyand very late parts of theday, you’re not going to beexposed to much sun.
We hear so much abouthow damaging the sunis, and yet people arestill tanning. Can weever expect that tochange?
Yes, I think so. If youlook at pictures of people100 years ago, they wore
big hats and coats toprotect themselves fromthe sun. They knewsunburns hurt. Besides, atthat time, having a tan wasassociated with being partof the working class. Ifyour skin was fair, thatmeant you were someonewho didn’t have to work,and it was a status symbol.As awareness continues toincrease, maybe we can getback to that again.
Any parting words ofwisdom as we headinto summer?
Always wear sunscreenwhen you’re outdoors, ofcourse. But it’s even betterto stay in the shade andwear big hats. And don’tspend money on expensivesunscreen. I mean, you canif you want — we just wantyou to wear the stuff. Butoff-brand, in my opinion, isevery bit as good. Find oneyou like and that you canafford, and make it part ofyour routine.
You can buy sunscreen with an SPF of 30 at almost any drugstore or discount store. Wefound these at Target: Banana Boat Sport ($7.44), Neutrogena Ultra Sheer ($7.04), Copper-tone Oil-Free ($7.44). SPECIAL TO Q
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Maximized Living Makeover —ToxicityFind out how to use the five essentialsof maximized living. Attendees also willreceive the book “Maximized LivingNutrition Plans.”
When and Where: 10 a.m. Saturday atWalnut Creek Community Church, 900 64thSt., Windsor Heights.
Register: 309-3791. www.maximizedlivingmakeover14apr2012.eventbrite.com.
Be The Match Donor Drive
An opportunity to “be the match” forsomeone with a blood disorder or cancerof the blood through the bone marrowdonation registry. To join, you need to bebetween the ages of 18 and 60, willing todonate to any patient in need and meet thehealth guidelines. The test is simply a swabof your mouth with a Q-tip. 251-5824.
Central IowaHealth CalendarUpcoming events — from donor drives to run and ride fundraisers
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When and Where: 4-8 p.m. Friday at DesMoines Christian School, 13007 DouglasParkway, Urbandale.
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When and Where: 1-5 p.m. Saturday at LakeAhquabi State Park, 1650 118th Ave.,Indianola.
Court to Court 5K
Drake Law School’s Public Interest LawAssociation is hosting a 5K run/walk indowntown Des Moines. All proceeds willbenefit Iowa Legal Aid.
When and Where: 9 a.m. April 21, betweenWater and Fifth streets. Registration from8-8:45 a.m.
Register: (319) 330-9993. $25. Includes raceT-shirt, beverages and post-race snacks.
Osprey 5K
The 3.1-mile route includes Lake AhquabiState Park. Immediately following theevent, snacks and refreshments will beserved and prizes will be awarded.
When and Where: 9 a.m. April 21. 8-8:45registration at the Annett Nature Center,15565 118th Ave., Indianola.
Register: (515) 961-6169, www.warrenccb.org. Registration is $25 by April 16 or$30 after.
Mayor’s Annual Ride for Trails
Take a ride at this annual event that raisesmoney for bike trails.
When and Where: 10 a.m. April 21. DesMoines City Hall, 400 Robert D. Ray Drive.
Register: 865-6564, www.dmgov.org. Cost is$25 for adults (T-shirt and lunch included,
add $1 for XXL); $5 for ages 5-18 (lunchincluded, but not a T-shirt). Kids under 5ride free (does not include lunch or T-shirt).
Boonecrusher: Iowa’s PremierAdventure Race
Eight- and 12-hour expedition style,unsupported adventure race will involvepaddling, trail running/trekking, mountainbiking and navigation. The 40- and 60-milecourses will be located in state forests, stateparks, Historic sites and private lands nearBoone.
When and Where: April 28 at Seven OaksRecreation, 1086 222nd Drive, Boone.
Register: (515) 432-9457, www.boonecrusher.com/register.html by 11 p.m. April21. Eight-hour course: $85. 12-hour course:$100.
Women’s Spring Get GolfReady
Get Golf Ready is designed to teach yougolf in five short lessons, everything you’llneed to know to step onto a golf courseand get out to play with confidence.
When and Where: 6:45-8:15 p.m.Wednesdays beginning May 2 at SugarCreek Golf, 1505 Sixth St., Waukee.
Register: 491-0940, www.dsmgolflessons.com. Printable registration under“Ladies Golf Instruction Programs.” $99.
Tulip Time Klompen Classic 5KWalk/Run
Run or walk 5 kilometers (3.1 miles) tobenefit Crossroads of Pella. Disposable tagtiming. A kids’ run begins at 6 p.m. forchildren 10 years and under. Participationribbons and refreshments at the finish. Noregistration necessary. (641) 628-1212.
When and Where: 7 p.m. May 2 at the Pellatown square, Washington and Broadwaystreets.
Cost: 5K walk/run: $23.25. Kids’ run: Free.
DES MOINES PEDIATRIC& ADOLESCENT CLINIC
2301 Beaver AvenueDes Moines, IA 50310
515.255.3181
2555 Berkshire Pkwy. Ste. AClive, IA 50325
515.987.0051
2785 N. Ankeny Blvd. Ste. 28Ankeny, IA 50023
515.964.2159
KennethW. Talcott, M.D.
Brian L. Waggoner, M.D.
Robert A. Fornoff, M.D.
Adam J. Secory, D.O.
Amy K. Petersen, D.O.
Julie A. Waggoner, C.P.N.P.
Sherri M. Chrisman-Batterson, C.P.N.P.
Sally J. Twedt, C.P.N.P.
Andrea G. Dettmann - Spurgeon, C.P.N.P.
DM-9000330900