q magazine | january 2013

byline tag with dummy text.

2 | JANUARY 2013

Now Welcoming New Patients

3200 Grand Avenue | Des Moines, Iowa | 271-1717 | www.dmuclinic.org Doing a World of Good

Michelle Brown, M.S.P.T., has recently joined

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University Clinic. She is accepting new patients

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Comprehensive physical therapy services:

! Physical exam/functionality assessment

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! Coordination, balance and unsteady gait training

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For more information or to set upan appointment, call 271-1717.Medicare and most insurance accepted.

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QQ WHAT'S IN

NUTRITION5 Iowa Girl Eats: Kick-start your day with ahealthy smoothie

6 How to cook with healthy grains

8 Dietitian’s advice: Snacking can help you loseweight

FITNESS10 Steal this workout: Three exercises with amedicine ball

12 Exercise review: Kris’ Hot Yoga in Waukeesteams it up

14Weight-loss story: Des Moines man loses 200pounds—without surgery

HEALTH &WELLNESS15 The best smartphone apps for your health

16 13 healthy habits to acquire in 2013

BEAUTY17 Keep your lips kissable this winter

CALENDAR19 Healthful events this month

Chelsea B. Smith, 28, smiles on this month’s cover.Hair and makeup by Jennifer Staack of Salon 86,3709 86th St. in Urbandale, 276-9993.ZACH BOYDEN-HOLMES/Q

WANT TO BE FEATURED IN Q?We’re always looking for fitness professionals, dietitians, gym owners,weight-loss stories and more. If you’d like to be featured, [email protected].

EDITORSarah Dose, 284-8722;[email protected] HolladaySTAFF WRITERSJessica Knight, Jennifer Miller,Michael MorainCOPY EDITORSAmber Bennett, Charles Flesher,Joe Hawkins, Kimberly Isburg,Darla Adair-PetroskiPHOTOGRAPHERSZach Boyden-Holmes, BryonHoulgrave, Rodney WhtieADVERTISING SALESKimmMiller, 284-8404

DESMOINES REGISTERMAGAZINE DIVISIONVice President, contentRick GreenPresident and PublisherLaura Hollingsworth

©2012 Des Moines Register andTribune Co. Quality of Lifethrough Health is publishedmonthly by the Des MoinesRegister and Tribune Co. Ouroffices are at 715 Locust St., DesMoines, IA 50309.


January 2013 | 3

2013Copyright 2013

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Tea drinkersenjoy healthbenefits

Tea’s popularity is growingacross America as scientistsand the public learn moreabout its bountiful healthbenefits. An ever-growingbody of research thatincludes more than 5,000studies says tea can helpblock cholesterol, preventscardiovascular disease andcancer and burns calories.

Tea is classified into fivetypes— black, white,green, oolong and puerh.All are created from leavesof the same warm-weatherevergreen, and all containpolyphenol antioxidants,which work to neutralizedamaging free radicals.

“There’s pretty goodevidence that tea decreasesabsorption of cholesterol inthe system,” said Todd

Porter, associate professorof pharmaceutical sciencesat the University ofKentucky and a tearesearcher. “This is moretrue with black tea thangreen tea. That is counterto common thinking.”

Some recent cardiovascularresearch was presented atthe Fifth InternationalScientific Symposium on Tea& Human Health, held inSeptember at the U.S.Department of Agriculturein Washington, D.C.

One Italian study foundthat black tea reducedblood pressure in allsubjects and counteractedthe detrimental effects ofhigh-fat meals in peoplewith high blood pressure.That study bolsteredfindings of a 2001 analysisof several studies showingan 11 percent lower risk of

heart attack among thosedrinking three cups of tea aday.

— Laura Ungar, The (Louisville,Ky.) Courier-Journal

Sugar typesimpact brainsdifferently

New research suggests thatfructose, a simple sugarfound naturally in fruit andadded to many other foodsas part of high-fructosecorn syrup, does notdampen appetite and maycause people to eat morecompared to anothersimple sugar, glucose.

Glucose and fructose areboth simple sugars that areincluded in equal parts intable sugar. In the newstudy, brain scans suggestthat different thingshappen in your brain,

THINKSTOCK PHOTO

about 15 percent less foodthan those who don’t.

» Get walking. Sedentarypeople take only about3,000 steps a day. Addinganother 3,000 steps willhelp you maintain yourcurrent weight and gettingmore than 10,000 steps aday will help you loseweight.

»Watch your serving sizes.Eat meals on a medium-sized plate (about eight tonine inches wide). A biggerplate encourages you to eatmore because you can fitmore food on it. Load halfof your plate with colorfulvegetables and the otherhalf with lean protein andwhole grain starches.

»Weigh yourself at leastonce a week. Doing so willhelp you detect smallweight gains before theyget out of control.

» Don’t be too strict withyourself. Everyone has acraving they can’t avoid, sodon’t. Moderation is thekey to success.

“If you follow these tips,maybe next year you canpick a different New Year’sresolution because you willfeel both physically andmentally better aboutyourself,” Ravnik-List said.

— HealthDay

depending on which sugaryou consume.

Yale University researcherslooked for appetite-relatedchanges in blood flow inthe hypothalamic region ofthe brains of 20 healthyadults after they ate eitherglucose or fructose. Whenpeople consumed glucose,levels of hormones thatplay a role in feeling fullwere high.

In contrast, when partic-ipants consumed a fructosebeverage, they showedsmaller increases in hor-mones that are associatedwith satiety (feeling full).

One thing that is clear,Dr. Scott Kahan, directorof the National Center forWeight and Wellness inWashington, D.C., said, isthat “almost all of us eattoo much sugar, and if wecan moderate that we willbe healthier on a numberof levels.”

So what to do? As anutritionist, Sharon Zarabi,of Lenox Hill Hospital inNew York City, tells herpatients to read food labels.“Avoid having fructose orglucose listed as one of thefirst three ingredients, andmake sure that sugar is lessthan 10 grams per serving.”

— HealthDay

Expert:Lifestylechanges keytoweight lossin new year

Many people will resolve tolose weight in 2013 but fewof them will take the rightsteps to achieve that goal,an expert says.

“January is the time of yearwhen gyms get floodedwith new and returningmembers ready to tryZumba or spin classes, anddieters start filling theirgrocery carts with fruits andvegetables instead of chipsand cookies,” AlenkaRavnik-List, diabetesprogram coordinator at theMount Sinai Medical Centerin New York City, said in anews release. “Butunfortunately, too oftenpeople with good inten-tions will fail.”

But following a few rulescan help people changetheir lifestyle and loseweight.

Ravnik-List offered thefollowing advice:

» Don’t skip breakfast.Research shows that eatingbreakfast every day canhelp you lose weight andkeep it off.

» Keep a journal ofeverything you eat. Peoplewho keep food diaries eat

healthnews


January 2013 | 5

PEANUT BUTTER AND BANANASMOOTHIEServes 1

350 calories, 13 grams fat, 5 grams fiber, 16 grams protein

INGREDIENTS1⁄2 cup (4 ounces) vanilla

Greek yogurt

1 frozen banana

11⁄2 tablespoons all-naturalpeanut butter

1⁄3 cup almond or skim milk1⁄4 cup ice cubes

DIRECTIONS

1. Combine all ingredients in a blender then blend untilsmooth.

One of the bestgoals you can setfor yourself in the

new year is to commit toeating breakfast everymorning.

Not only does eating asatisfying, well-roundedbreakfast set a healthfultone for the day, butchoosing meals likesmoothies allow you to fitin several servings of fruitsand vegetables all beforelunchtime.

Try these recipes forquick and healthy smoothiebreakfasts on the go. Eachhas a base of potassium-rich frozen banana for aquick boost of energywhen you need it most, andprotein-packed Greekyogurt, which givessmoothies staying power.

Get breakfast on the go—From the blender

SMOOTHIE TIPS» Peel and slice freshbananas, then placeinto a Ziploc bagbefore freezing.

» Save time in themorning by addingall smoothieingredients into theblender at night,except for frozenitems. Add frozenitems in the morningthen blend untilsmooth.

» Try adding old-fashioned oatmeal,chia seeds or flaxseeds into smoothiesfor a nutritionalboost.

» Use organic berrieswhen possible, andsweeten with adrizzle of honey ifneeded.

» Blend spinach andother dark leafygreens intosmoothies for a doseof vitamins andantioxidants withbreakfast. Blenduntil smooth— youwon’t taste a thing!

Kristin Porter blogs atwww.iowagirleats.com.Read her blog and morehealthy living stories atwww.DesMoinesRegister.com/Life.

SUNRISE SMOOTHIEServes 1

325 calories, 1 gram fat, 14 grams fiber, 12 grams protein

INGREDIENTS1⁄2 cup (4 ounces) vanilla

Greek yogurt

1 frozen banana

1 cup organic frozen mixedberries

1 orange, peeled andsegmented

DIRECTIONS

1. Combine all ingredients in a blender then blend untilsmooth.

nutrition: iowa girl eats


6 | JANUARY 2013

So, you’ve resolved toeat more wholegrains in the new

year, but now — just a fewweeks into 2013 — you’realready tired of brown riceand whole wheat pasta. Givethese oft-overlooked wholegrains a go: They’ll bringplenty of the nutrients youseek, along with somethingnew to the plate, too.» Barley: This pleasinglychewy, mild-flavored grainpacks a one-two punch ofboth soluble and insolublefiber. Soluble fiber helpslower cholesterol, whileinsoluble fiber benefits yourdigestive system and mayhelp reduce the risk of coloncancer.» Farro: Native to Egypt,but popular in Italy, thiswhole grain has a chewytexture and pleasantly nuttyflavor. It’s a good source ofprotein, fiber, niacin, zinc,magnesium and iron. It alsocontains antioxidants, whichare believed to fight cancerand other diseases.Farro can be tricky to find,but New City Market (4721University Ave.; 255-7380)carries it in bulk.»Millet: This inexpensivegrain provides protein, fiber,B vitamins and iron. It’s alsoconsidered one of the mosteasily digested grainsavailable. Though itscorn-like flavor can tastebland on its own, it’s easy tojazz up with other boldflavors.

Whole wide world of grains awaitsWHOLE-GRAINS PLAY IN THE BACKGROUND AS NUTS, SPICES, VEGETABLES, SEEDS AND BROTH ADD FLAIR

RICHARD SWEARINGER/SPECIAL TO Q

FARRO PILAFWITH DATESAND WALNUTSI developed this recipe to go withbraised meats and poultry in “The Brais-er Cookbook,” a Kindle e-book that Icoauthored with Richard Swearinger.The pilaf also goes beautifully with roastchicken. Makes 4 to 6 servings.

INGREDIENTS

2 tablespoons butter, divided

1medium onion, cut into½ inch pieces

1 cup farro

2 cups chicken broth1⁄2 cup chopped walnuts1⁄2 cup chopped dates

Parsley, for garnish, if desired

DIRECTIONS

1. In a medium saucepan, melt 1 table-spoon of the butter. Saute the onion inthe hot butter until tender but notbrown. Add the farro. Stir in the chickenbroth. Bring to boiling; reduce heat.Cover and simmer until the farro istender yet still chewy, about 20 minutes.Remove from heat and keep warm.

2. Toast walnuts in a skillet over mediumheat until just beginning to brown, 3 to5 minutes; add the remaining 1 table-spoon butter and the dates. Cook andstir until the dates are tender and thewalnuts are toasted.

3. Drain the farro. Stir all but a couple oftablespoons of the walnut-date mixtureinto the drained farro. Transfer the farroto a serving bowl. Sprinkle remainingdates and walnuts atop the farro. Gar-nish with parsley, if desired

Wini Moranville is the author of “The Bonne Femme Cookbook: Simple, Splendid Food That FrenchWomen Cook Every Day.” Follow her on Facebook at All Things Food DSM.

nutrition: eat healthy


January 2013 | 7

SPECIAL TO Q SPECIAL TO Q

POMEGRANATE AND WHITE BEAN SALADWITH MILLET AND PUMPKIN SEEDSHere’s a good idea for a meatless Monday: Tote this to the office for a healthful lunch.

The recipe and photograph appear with permission from The Heart's Kitchen, an organizationthat empowers expecting and new moms to cook nutritious food for their children's lifelonghealth. Find out more at theheartskitchen.com. P.S.: Cancer-fighting, heart-healthy pomegran-ates are in season through January, so take advantage! Makes six 1-cup servings.

INGREDIENTS1 cup uncooked millet

11/2 cups cooked great northern beans (or one

15 ounce BPA-free can, rinsed and drained)

1 cup chopped flat-leaf parsley

1/2 cup chopped mint leaves

1/2 cup pomegranate seeds

1/2 cup toasted pumpkin seeds or chopped walnuts

5 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

1 teaspoon cumin

1 teaspoon table salt

DIRECTIONS

1. In a small saucepan, bring millet and 2 cups of water to a boil. Cover; reduce heat and simmeron low until all water is absorbed, about 20 minutes. Transfer to a large serving bowl and coolto room temperature.

2. Fluff millet with a fork. Add beans, parsley, mint, pomegranate seeds and pumpkin seeds.Gently toss.

3. In a small bowl, whisk lemon juice, oil, cumin and salt. Pour over the salad and toss gently tocombine. Garnish with additional pomegranate seeds and mint leaves if desired.

BARLEY-VEGETABLE PILAFBarley is a little like rice in that its mild flavor meshes with just about anything. In this prep-aration, adapted from a recipe in Bon Appetit magazine, baby spinach and carrots add extracolor and vitamins. Enjoy the pilaf as a side dish to fish, chicken or lean meats. Serves 4.

INGREDIENTS

1 tablespoon butter1⁄2 cup finely chopped onion

1 garlic clove, minced3⁄4 cup pearl barley

2 cups low-sodium chicken broth

4 springs parsley, tied together with kitchen string

Pepper to taste

1medium carrot, peeled, finely chopped

1 cup chopped fresh baby spinach

DIRECTIONS

1. Rinse the barley under cool running water; drain well.

2. In a heavy medium saucepan, melt the butter over medium heat. Add onion; cook and stiruntil tender but not brown, 3 to 5 minutes. Add the garlic; cook and stir until it releases itsfragrance, about 30 seconds. Add barley; cook and stir until barley is coated with the butterand just beginning to cook, about 2 minutes. Add chicken broth, parsley bundle and pepperto taste. Bring to boil. Reduce the heat. Cover and simmer until the barley is nearly tender,about 25 minutes.

3. Remove the parsley bundle. Add the carrot; cover and cook until the carrot is tender,about 5 minutes. Remove pilaf from heat. Stir in the spinach; cover and let stand 5 minutes.Taste and add salt if necessary. Fluff with a fork and serve.


8 | JANUARY 2013

DIRECTIONS

1. Preheat oven to 325 F.

2.Mix all ingredients in a large mixing bowl.

3. Lightly spray a 9x13 baking dish.

4. Press the mixture into the pan.

5. Bake for 20 minutes.

6. Let cool for at least 10 minutes before cutting and serving.

Nutrition information per serving: 150 calories, 6 g fat, 1 g saturated fat,2 g monounsaturated fat, 2 g polyunsaturated fat, 140 mg sodium, 0 mgcholesterol, 23 g carbohydrate, 2 g fiber, 3 g protein

The most common NewYear’s resolution is to loseweight. I guarantee over thenext several months you willhear, “I will not touchanother dessert!” or “Nomore snacking for me!” atleast once, as many strive toreach their weight-loss goals.

I have news for you —not including snacks canactually sabotage yourweight-loss resolution.Snacking (the right way)helps you avoid overeatinglater and keeps yourmetabolism in high gear. Thekeys to healthy snacking areportion control andmoderation.

Here are five tips forhealthy snacking that willhelp you achieve your NewYear’s resolution:

» Plan ahead. Think ofsnacks as mini meals andgive them planning time asyou would a full meal.Having healthy snacks onhand and preparing them inadvance will make healthysnacking seem effortless.

» Get the gear.

INGREDIENTS1 tsp vanilla

1 tsp baking soda2⁄3 cup butter, softened to room temperature1⁄2 cup honey

41⁄2 cups oatmeal

1 cup whole wheat flour1⁄2 cup dried fruit or dark chocolate (optional)

Caitlyn Lines, RD, LD, is adietitian for FarewayFood Stores. Contact herat [email protected] more info online atwww.fareway.com.

Think of snacks as mini-meals

SIMPLE HOMEMADE GRANOLA BARSServings: 18

Total time: 30 minutes

nutrition: dietitian’s advice


January 2013 | 9

Measuring cups, smallcontainers and snack-sizedzip-close bags will help withportion control. Plus,prepackaging individual bagsof whole grain crackers orcereal is a great activity forchildren to help them learnthe concept of measuringwhile working on fine motorskills.

» Protein power. Paira protein with a carbohy-drate at every snack. Thiswill keep you satisfied untilyour next meal much longerthan a snack that is solelycarbs.

» See-food diet.Research shows foods thatare easily accessible aremore likely consumed. Usethis to your advantage. Keepbowls of fruit or almonds outon your counter or desk andkeep the less-than-healthyfoods out of sight.

» Stay tuned in. Areyou really hungry? Often weare bored or thirsty and windup reaching for a snack,anyway. Tune in and listen towhat your body is saying.

Here are some ideas tosatisfy your snack cravingswhile still helping you reachyour goals:

Sweet toothsatisfaction. Savor ahandful of almonds with adark chocolate square togive your body protein, fiberand sweetness. Try Greekyogurt with fresh berries fora refreshing sweet treat.

Craving a crunch?Reach for air-poppedpopcorn or whole graintortilla chips that have beenpre-portioned with fiber-richblack bean salsa.

Be nutty. Pair one table-spoon of nut butter with an

apple, celery or whole-grainbread.

Cheese, please.Couple cheese cubes orstring cheese with crackersfor a carb-protein snack.

Egg-cellent snack.

Eggs aren’t just for breakfast;they make a delicious snack,too. Try a microwavedomelet by mixing veggies,eggs and a splash of milk ina coffee mug and heatinguntil cooked through.

MICROWAVE COFFEE CUPSCRAMBLEServings: 1

Total time: 2 minutes

INGREDIENTS

2 eggs

1 tablespoon lowfat milk

2 tablespoons diced veggies such as peppers, onions ormushrooms

1 tablespoon shredded cheese (optional)

DIRECTIONS

1. Coat a 12-ounce microwave-safe coffee mug withcooking spray.

2. Beat eggs and milk until blended.

3.Microwave on high for 45 seconds.

4. Gently stir.

5.Microwave until eggs are set— 20 to 30 seconds longer.

6. Top with shredded cheese if desired.

Nutrition information per serving: 198 calories, 14 g fat,5 g saturated fat, 660 mg sodium, 374 mg cholesterol,4 g carbohydrate, 2 g fiber, 14 g protein

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fitness: steal this workout

Three exerciseswith a medicine ball

AMEDICINE BALL IS A USEFUL PIECE OF GYM EQUIPMENT. IT’S SMALL, CAN BE USED INA PLETHORA OFWAYS, AND IS RELATIVELY INEXPENSIVE TO BUY. MEGANWARE, 25, ISA PERSONAL TRAINER AT ASPEN ATHLETIC CLUB ON HICKMAN ROAD. SHE SHOWED US

THREE MOVES USING AN 8-POUNDMEDICINE BALL.— JESS KNIGHT

Front raises1. Start with your feet about shoulderwidth apart, holding the medicine ballwith both hands.

2. Keeping your arms straight, raise theball until your arms are parallel to theground. Return to starting position. This isone rep. Ware recommends doing two tothree sets with 12-15 reps each.

2. Step forward into a lunge position, withyour knee at a 90-degree angle. Twist theball across your body, on the same side asyour extended leg.3. Return to a starting position. Warerecommends doing two to three sets with12-15 reps each. BRYON HOULGRAVE/Q PHOTOS

Lunge with a twist

1. Start in a standing position, holding themedicine ball with both hands.


January 2013 | 11

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Single leg bridge

1. Lie on your back with the medicine ball under one foot. Hold your other leg straight inthe air. BRYON HOULGRAVE/Q PHOTOS

2. Balancing your leg on the medicine ball, lift your leg upward to work your glutes,hamstrings and core. Ware recommends doing three sets with 15-20 reps each.


12 | JANUARY 2013

Yoga instructor Kris Larrison teaches hot barre yoga at her studio, Kris' Hot Yoga, on Alice's Road in Waukee. BRYON HOULGRAVE/Q

In the midst of Iowa’sharsh winter blizzards,whipping winds and

bone- chilling temperatures,what better way to warmyourself up than with a hotbarre workout? Kris’ HotYoga owner Kris Larrisoncalls it “the hottest workoutin town,” and insists it willmelt away your winter blues.

Bundled tightly inearmuffs, snow boots andmittens, and appearing asstiff as the Michelin Man, Ihobbled into Kris’ Hot Yogastudio in Waukee one briskDecember morning. Like anicicle melting in the sun, Ished my layers of wintergear and sat down on theplush leather couch at thefront of the studio.

The place was like aholiday wonderland —poinsettias perched on themantelpiece (yes there is afireplace at Kris’ Hot Yoga)and the distinct but gentlesound and scent of brewingcoffee wafted through the air.

When I thought this yogastudio couldn’t get anywarmer, I was greeted by theowner, Kris, whosebenevolent smile and brightattitude could melt the heart

of the surliest of grinches.Venturing into the back

room, I was instructed tograb a variety of tools andaccessories to use during the45-minute workout. Theseprops included hand weights,a towel to place on top of myyoga mat and a playgroundball.

Feeling as though I werein a sauna, my mind andbody let go as the heat radi-ated throughout the room.

We began the workout

with slow and easy stretchesto loosen up our musclefibers, tight from the night’srest. Working into somePilates-style abdominalmovements and squeezingthe playground balls betweenour legs, we quickly seguedto a standing position next tothe barre.

Movements incorporatingthe barre included pushups,back and latissimus stretchesand core work. Gentlygripping the barre, we were

instructed to tighten our abs,stand on our tiptoes andbring our heels back down tothe floor. Engaging in tight,controlled pulses to theuptempo beat of “Got aGood Feeling,” my calfmuscles were seemingly onfire as beads of sweatgathered at my brow.

From there, we attemptedto gracefully pivot ourbodies, sweeping ouroutstretched arm overhead.Holding the hand weight

with a firm grip, the class fellinto a deep squat.

“Let’s pulse for 10, 9, 8 ...”Kris jubilantly declared to thegroup, but all I could hearwere muffled grumbles fromaround the room.

After about 20 pulses,the weight of five poundsquickly felt like the weight ofthe world, but I took a deepbreath and kept going.

“3, 2, 1, and relax,” Krisexhaled as we all collapsedonto our mats with a deep

sigh of relief.Then, in the blink of an

eye, the 45 minutes were up.This blitz workout can

easily be inserted into yourbusy schedule, and benefitslike stress relief that hot yogaprovides are critical to thewell-being of people of allages.

Though some mightbe turned off by the heatelement, know that theclassroom is not a humid,summer-in-Iowa-type hot,

Fitness? Class is in hot pursuitHOT YOGA AND HOT BARRE TURN UP THE TEMPERATURE AND TURN DOWN THE STRESS

By Caroline WeeksSpecial to Q

Caroline Weeks is adietitics and nutritionstudent at Iowa StateUniversity. She is theco-founder ofwww.campusfit.me, a blogdedicated to promotingfitness and nutritioninformation to thecollegiate crowd.

KRIS’ HOT YOGAFIND IT: 724 Alice’s Road,WaukeeINFO: 515-778-5499;www.krishotyoga.com

fitness: exercise review


January 2013 | 13

but rather dry and desert-like. If you go in with themind-set that your body willmost definitely pour bucketsof sweat, you’ll be sure tohave a unique and enjoyableworkout experience.

Kris’ attitude anddemeanor in class is fun andjovial as she makes the entireclass feel comfortable withpositive reinforcement.

The combination of heatand controlled postures andposes for long periods oftime make this workoutchallenging for any age orgender, yet modificationsmay always be put in placewhen the going gets tough.

What to bring: Krisdoes provide manyaccessories for you to use inclass, but you’ll want to keepthis list in mind as you

prepare:» Yoga mat. There’s no

need to shell out the bigbucks for anything fancy.Draping a yoga towel(provided by the studio) overthe mat will keep youstationary.

» Water bottle. Hydrationis key during this workout,and after about 10 minutes,you’ll be thankful youplanned ahead.

» Hand towel. Thisworkout can make you sweatbullets. Keeping aninconspicuous hand towel atthe side of your mat is agood idea.

» Attire. Wearing looseand light clothes like T-shirtsor tank tops is best for a hotbarre session. Somethingwith moisture-wicking fabricwould be good, too.

Yoga instructor Kris Larrison, right, teaches hot barre yoga at her studio. Hot yoga provides benefits such as stress reliefand increased flexibility. The heat (95 to 104 degrees) allows the body to sweat out toxins. BRYON HOULGRAVE/Q PHOTOS

A Q&AWITH KRIS LARRISONQ: What is your background in fitness? Were youalways athletic? When did you begin practicingyoga?

A: I have always been active in fitness. In college I ran crosscountry and track while pursuing a bachelor’s in healthand physical education, and after graduation hadexperience in teaching corporate wellness classes, step,water and spinning classes— you name it— just abouteverything. After my second child, my knees began tohurt due to a lifetime of running, so I started practicingyoga. The flowing and graceful movements appealed tome, and when I discovered hot yoga, I was hooked.

Q: What is hot yoga, and how do the benefits gobeyond regular styles? Are there things you needto do at home to prepare for a hot yoga or hotbarre session?

A: Hot yoga is amazing because it feels so good on yourbody. It doesn’t take as long for muscles to warm up, andthe warmer temperature allows you to go deeper intoyour postures. You literally sweat out of every singlepore, and with that sweat comes the release ofunwanted toxins and stress. Once you step into theheated room you feel an immediate sense of comfort.Movements in hot yoga don’t really differ from any otherstyle, but I do tell beginners that because of the heat, youwill get tired faster. Rest when you need to during thesession, and modify if certain moves are too difficult.

Q: Hot barre? Please explain for those who thinkthey’ll be drinking hot toddies in class.

A: Barre is a form of exercise that combines ballet, Pilates,yoga and sculpting. I try to stay true to the tradition byincorporating names of ballet positions and terms (firstposition, second, plie, etc.), but all within a relaxedenvironment. I definitely don’t want to alienate peoplewith jargon. I’m finding people are really taking to barre... even the men enjoy the workouts! Just like yoga,flexibility is improved and posture is reinforced. Oh, anddon’t feel like a tutu and tights are required for barreclass . Honestly, my vinyasa flow class is more “dancy.”

Q: Talk about all of the classes you offer and whatmakes your studio different from all others.

A: All of our classes at the studio are hot. In addition tobarre, we offer vinyasa style yoga classes. “PLAY” is a funfusion class that focuses on Pilates, legs, abs and yoga.

Q: In what other ways do you try to maintain ahealthy lifestyle? Do you engage in any otherforms of exercise outside of your work? Do you payattention to how you eat?

A: I do still run a little bit. I do pay attention to nutritionand have eliminated a lot of red meat out of my diet.

Q: What advice would you give to those finding ithard to maintain fitness because of a hecticschedule?

A: If you can just take five or 10 minutes out of your day,it’s a start in the right direction. If you’re not taking careof yourself, you can’t take care of others.

Larrison uses a combination of heat and controlledpostures and poses in the workout.


knew that would make himcommitted to followingthrough.

“It was really hard to walkthrough that door the firsttime,” Dowerah says, “butmy trainer (Steve Virelli) isreally great. At first I reallycouldn’t do a lot, but hecame with ideas.”

As the pounds melted off,Dowerah’s natural

Eric Dowerah shakeshis head in wonder-ment. “I used to wear

size 66 pants. My televisionscreen is 67 inches. That’scrazy.”

He was “always thechubby kid who got madefun of,” he says, “and Iassumed that’s how it wouldalways be.”

In 1995, Dowerah stoodabout 5 foot 3 inches andweighed 239 pounds. He was13 years old. By ’96, he wasup to 266 pounds. And it justkept climbing.

By February of 2012,Dowerah, now 31 and about5 feet, 7 inches tall, had hit440 pounds — and was only1 inch smaller than that reallybig TV screen. Ten monthslater, Dowerah has lost halfhis body weight.

It all started whenDowerah’s employer, BobBrown Chevrolet, wasplanning a move to a hugenew place with a much largercar lot. His manager, TimManning, called him in for achat. As a salesman,Dowerah would have to walkmuch more territory;Manning feared Dowerahwouldn’t be able to do itphysically and wasconcerned about Dowerah’shealth.

“I mean, just getting inand out of cars for testdrives was hard,” Dowerahadmits.

So he went to an

informational meeting aboutbariatric surgery. “I wasreally nervous,” Dowerahadmits. “I know it soundsweird, but I didn’t want to bethe fattest guy in the room.”After listening to all thechanges necessary to stayhealthy after surgery and allthe caveats, Dowerah washaving some doubts. Heapproached the speakerduring a break and asked herif she thought he might beable to lose weight on hisown, without the surgery.Her reply was unequivocal:“No way.”

While that assessment lefthim down, somewhere insidea seed of resistance to thepronouncement of certainfailure began to grow. Aperiod of indecision aboutgoing through with thesurgery finally ended when,at a doctor’s appointment, hegot on the scale and saw thathorrible number: 440.

“I felt like my guts wereripped out. That night, I saidto myself, ‘I’m startingtomorrow,’” Dowerahremembers. “I bought abottle of whiskey and a bigpizza.” And that was the endof doing things like that.

He decided to startworking out and to hire apersonal trainer from AspenAthletic Club on Merle HayRoad. But, he says, “I wastoo embarrassed to go to thegym, so I made him come tomy office so I could sign up.”At that meeting Dowerahcoughed up $1,400 for thetraining up front because he

“hyperactive” self began toreappear. He had so muchmore energy, he was somotivated. “I used the salestechniques I knew toapproach my goals,” he says.

And Dowerah discoveredbiking. “That kind of becamean addiction — I was doingit too much, hurting myself.”He moderated it, but stillloves it and is planning on

hitting the road forRAGBRAI in 2013. He alsostill works out with histrainer and hits the gymfrequently.

He also — finally — haslearned how to eat. “I justwas never taught how to eatright and I had a lot of badhabits. I’m not blaminganybody; it’s nobody’s faultbut my own,” Dowerahwants to make clear. “But Ihad to learn to think of foodas energy — something Ineed, not something I want. Istill have my moments andcravings, but I try to think ofthose as my body trying totrick me.”

He eats about 1,200 to1,300 calories a day, has aprotein shake and oatmeal inthe morning, somethinghealthy for lunch and aprotein shake in the evening.A nifty wireless gadget calleda Fitbit tracks his stepstaken, calories burned, floorsclimbed and food intake.Dowerah says he’s looking

forward to camping andhiking as well as biking whenthe weather warms back up.His work performance hasimproved and his sales areup. His coworkers havenoted how much he’schanged.

Hopefully, one medicalprofessional out there willnotice and be proud, despiteher grim prediction ofcertain failure.

At 220 pounds, Dowerahis not yet at his goal, which isabout 170, and he has hit aplateau. Still, being under200 by Feb. 7, the one-yearmark of his sea change, isdoable he thinks.

Just having this thought isa marker of how life haschanged for him.

“Before, I never believed Icould do it. I’d thought Iwould just have to live withit. There are no tricks, nodiets. It’s a lifestyle changeand a process. I’m nobodyspecial — if I can do it,anyone can.”

By Jennifer [email protected]

SPECIAL TO Q

Eric Dowerah has lost 220 pounds since February 2012 justby working out and counting calories. It’s a lifestylechange and a process, he says. RODNEYWHITE/Q

You wanna bet?AFTER BEING TOLD SURGERYWAS HIS ONLYWEIGHT-LOSS OPTION,A DES MOINES MANWAS DETERMINED TO DO IT THE OLD-FASHIONEDWAY

SPECIAL TO Q

AFTER BEFORE

14 | JANUARY 2013

weight-loss story


January 2013 | 15

It’s safe to say that sinceweight loss and fitnessbecame industries unto

themselves, people havebeen counseled that foroptimal success, they shouldwrite down the number ofcalories they take in and thenumber of minutes theyspend exercising per day.

Until the past few years,keeping track meant carryinga notebook, calorie-countinggadgets and perhaps even asmall food scale with you atall times. Now, though,smartphones and theapplications that can bedownloaded onto them havemade it far less cumbersometo be a top-notch tracker.

Here’s a quick,unscientific roundup of someapps that local nutrition andfitness experts — and folksjust trying to becomehealthier — swear by. Manyof them are free, and all ofthem are easily accessible onsmartphones or tablets.

Good luck — and happyrecord-keeping! (Unlessnoted, there’s no cost for theapps that are mentioned.)

Chris Anderson

Weight Watchers leader,Altoona

“Endomondo Sports Trackeris great for tracking time,calories burned and distance.When you’rerunning, it willeven breakdown your runinto lap times. Itreally helps meto know my paceand total time.You can also have it monitorseveral exercises. For workoutmusic, I swear by I Heart Radio.It even has a spin channel forspin class.”

Kelsey Sparling

Planet Fitness employee and DrakeUniversity senior, Des Moines

“I love My Fitness Pal. You can scan labelsto input what you’ve been eating that day, andit’s really easy to follow. I can just scan thefood I eat or look up food at the grocery storeto compare similar items and choose the more nutritiousone. At the end of the day, I can look at the breakdown ofeverything I had that day. For example, if I ate a lot of sugarone day, I can focus on not eating as much the next day.”

Chuck Moore

Coach at Farrell’s ExtremeBodyshaping in Des Moines

“I use My Fitness Pal because I can setgoals with it and add meals that I eat. Itgives me all the nutritional values. I canscan foods at the store and, when I eatthem, add them to my daily logs. I have

friends who use it and they can see what I log — myfoods and exercises and goals — just as they would seethe things I post on Facebook. They know if I haven’tlogged on for a while, and it holds me accountable. I canpick a weight I want to be at and the date I want to reachit, and it basically tells me what to do to get there.”

RhondaMarx

Fitness-plan participant,Urbandale

“Fooducate and the ShapeMagazine apps are the bestfree ones, butby far the bestone I’ve comeacross fortracking yourworkouts isJillianMichaels’ Fitand Fab app,but that one does cost. (Note: The Google Play store sells thatapp for $3.99.) It gives you everything from diet to workoutsto diary and encouragement and accountability.”

Lori Graff

Hy-Vee dietitian and certified professionalfitness instructor, West Des Moines

Graff recommends numerous appsdesigned for people with specialnutritional needs. Here are just a few:

“Blood Sugar Tracker allows users toeasily log blood sugar levels, set target

bloodglucoseranges,and view history andsimple graphs to quicklyidentify numbers thatare out of range. CarbMaster Free trackscarbohydrate intake plustotal calories, fat, sugar,protein and fiber for theday; it’s perfect forpeople with diabetes orthose on a low-carbdiet. AllergyEatsMobilewas built by members ofthe food-allergycommunity to rate a

restaurant on how well it can accommodate the needsof customers with specific food allergens. Find MeGluten Free lists restaurant ratings and reviews basedon how gluten-friendly the businesses are in the area.FoodWiz is used to scan and read product bar codesand find out which products meet needs based onspecific allergen restrictions, such as eggs, gluten, dairyor shellfish.”

Julie Gieseman

Hy-Vee dietitian and certifieddiabetes educator andwellness coach, West Des

Moines“MyPlate Calorie

Tracker (byLivestrong.com) ispretty cool. It trackscalories, waterconsumption andexercise and has some pretty cool graphing for

tracking progress. There’s also Michelle Obama’s MyPlateapp by Omesoft. It allows you to create menus and givesvisuals with portion information.”

Get healthy? There’s an app for thatBy Lisa Lavia RyanSpecial to Q

health&wellness


The start of a newyear is a good timeto remember the

famous line from the Chicagoarchitect Daniel Burnham:

“Make no small plans.They have no magic to stirmen’s blood.”

But even big plans —especially big plans — startwith small steps. So as youdream about a healthier,happier version of yourselfin 2013, consider these verysmall ways to make ithappen.

1. Wear a pedometer.Small steps add up, and newresearch suggests thatroutinely wearing a ped-ometer encourages people towalk an extra mile each day.Aim for at least 30 minutesof brisk walking and a totalof 10,000 steps per day tolose weight and lower bloodpressure.

2. Take the stairs. Insteadof waiting impatiently for theelevator, climb up or downon your own two feet. You’llget your blood pumping,burn a few calories and —bonus — avoid the awkwardelevator small talk. If youreally want to step it up, jointhe American Lung Associ-ation’s Fight for Air Climb upthe Hub Tower (19 floors),EMC Insurance Co. (16floors) and downtown DesMoines Marriott (32 floors).The event is set for April 7;register at www.lung.org.

4. Buy one or two goodkitchen tools. Cuttingvegetables is easier with asharp knife. Breakfastsmoothies are a cinch with adecent blender.

5. Eat at least threedifferent foods forevery meal. Instead ofeating a slice of plain toastfor breakfast, smear it withpeanut butter and a slicedbanana.

3. Eat at least one fish meal per week. Turns out Dr. Seuss was onto something with his book “One Fish, Two Fish,Red Fish, Blue Fish.” Studies indicate that the oils in darker types of fish — salmon, tuna, mackerel and herring — help heartand brain function and may even lower the risk of cancer.

6. Stop eating in frontof the TV. University ofMassachusetts researchersdiscovered that people whoeat while watching TV con-sume almost 300 caloriesmore than those who eatwithout the distraction. Sopay attention to what youeat, and you’ll eat less of it.

7. Drink more water.Keep one water bottle withyou and another in thefridge; when you drain the

first one, refill it and swap itwith the second. Water (notjuice or pop or Gatorade)should be the first thing youreach for when you’re thirsty.

8. Budget your calories.Doctors have simplified theintake equation: Multiplyyour ideal body weight by 10(for example, 1,500 calories ifyou want to weigh 150pounds) and add another600 calories if you are mod-erately active, plus a few

hundred more if you’re veryactive. Then divide thosecalories throughout the dayto maintain your energy.

9. Sleep eight hours anight. Study after studyconfirms that you really doneed at least eight hours anight. There is no easier wayto feel better, boost memory,decrease the risk of heartdisease and reduce thelikelihood of car accidents.

10. Get a massage. Thenget a fewmore. Regularvisits to a massage therapistcan knead out chronic neckor back pain better than apopping Advil or Tylenol.

11. Log your screentime. For one week, keeptrack of how much time youspend staring at a screen,including computers, TVs,iPads, e-readers andsmartphones. You might besurprised by how quicklythose hours add up — andhow much better you’d feel ifyou unplugged even a littlemore often.

12. Write a postcardevery month. Rememberthose? Those things withactual paper and ink? Peoplewho maintain strong per-sonal relationships tend tolive longer, healthier lives. Soif postcards aren’t your thing,set aside some quality timewith your friends for dinner,games, maybe a walk or bikeride. The key is to dosomething that allows forconversation.

13. Lend a hand.Volunteering can reduceworry and stress simply byshifting attention to otherpeople. And it’s catching on:Almost 39 percent of Iowansvolunteered in 2011, whichplaced the state third amongthe 50 states in a federalsurvey. Those volunteersaveraged about 42 servicehours over the course of theyear — so just an hour perweek would put you aheadof the curve.

13 small changes for 2013ByMichael [email protected]

GETTY IMAGES

16 | JANUARY 2013

health&wellness


K1 January 2013 | 17

beauty

At night, Vaseline, or anotherpetroleum jelly product, is a sufficient(and affordable) way to protect lips,Evans said. In extreme or prolongedexposure to weather, layer petroleumjelly product over a balm as anadditional moisture sealant.

Shedding the flakes

Gentle exfoliation that helps sloughoff dead skin is an important part of ahealthy lip-care regimen and the secretto a smooth surface. Evansrecommends gently rubbing lips with alip scrub, a clean toothbrush or a softwashcloth three to four times a week.Beware of irritating extra-sensitive ordamaged skin and consult adermatologist if you spot anythingunusual.

Evans’ five quick tipsto beautiful lips

1) Avoid toothpaste and mouthwashcontact on lips; 2) Don’t over-exfoliate;3) Keep face wash away from mouth;4) Use SPF; 5) Don’t smoke

Luxe lips

Jennifer Hansen, owner of eden,418 E. Sixth St. in Des Moines,recommends a luxurious two-steplip-care system by Sara Happ, whoseline counts celebrities ReeseWitherspoon and Gwyneth Paltrowamong devotees.

Step one: Sara Happ Red VelvetLip Scrub ($24). Exfoliate away dry,flaky skin, leaving behind soft andsupple lips.

Step two: Sara Happ The Lip Slip($24). Moisturize lips by sealing in oilsthat are in the lip scrub. The Lip Slip isan ultra-hydrating, high-gloss balm.

The right products and a little extra care can keep lips in shape all winter long

By Olivia Howe EspinosaSpecial to Q

JoLynn Evans. Jen Hansen.

Products to keep your lips kissable

Aquaphor LipRepair, $4.50,available atdrugstores.

DermalogicaClimate ControlLip Treatment,$8.50, at BeautyBrands.

Kiehl's LipBalm No. 1,$9, ateden, 418E. Sixth St.

Fresh Sugar Berry liptreatment, $22.50, ateden.

Murad Energiz-ing PomegranateLip Protector, $17,at Beauty Brands,10001UniversityAve., Clive.

Malin+Goetzlip moisturiz-er, $12, eden.

Pucker up to healthy lips

Sara Happ The Lip Slip, $24, eden.

A winter blizzard is one thing, buthow dare Mother Nature messwith a woman’s pretty pout?

Harsh winter weather often brings alongchapped, dry lips that make for aharsh-looking (and feeling) pucker.While cracked, flaky lips might seemlike they go with the season, better careand the right products can helpweatherproof lips. A dewy kisserrequires a little extra TLC and the rightproducts during cold, windy months. Weturned to the experts for the secrets to asmooth, shiny smile.

What causes a cracklykisser?

Most of the skin that covers ourbody has oil glands that are tasked withthe job of producing oils that keep skinsurfaces protected, said JoLynn Evans, aWest Des Moines aesthetician. Lipsdon’t actually contain oil glands, whichtranslates to less protection fromelements since they lack the oil shieldfrom which the rest of our skin benefits.

Considering the mouth containssome of the thinnest, yet often exposed,skin on our bodies, winter months brewa perfect storm for chapped lips. Whenlips are totally stripped of hydration,small cracks, cuts and flakes take upresidence on the mouth’s surface.Exposure to wind, dry air, sun and evensaliva make lips even more thirsty formoisture.

From the inside out

“Keeping our bodies well hydratedoverall is the start to having healthylips,” Evans said. Drinking enough waterand consuming hydrating foods, likegreen vegetables and fish, naturallyboost moisture and elasticity in skin.

Evans also cautions against giving into the urge to lickour lips as a source of relief — atemporary fix that leads to making theproblem worse. Saliva doesn’t containemollient properties and quicklyevaporates, leaving lips further irritated.

Plumping your pucker

Because lip tissue is delicate, aprotectant should be a must year-round,but even more necessary during wintermonths. Think of lips as a sponge — themore hydrated, the more plump. Evansrecommends searching out a protectantwith SPF, preferably one that containsnatural oils like jojoba or olive fruit oiland other emollient ingredients such asvitamin E or shea butter. Somehydrating agents, like hyaluronic acid,also help restore collagen.

Sara Happ Red Velvet LipScrub, $24, at eden.


18 | JANUARY 2013

DM-9000358831


January 2013 | 19

Paid Advertisement

Hundreds of DesMoines area resi-dents have expe-rienced relief fromacute and chronicfoot and arch painwith our non-surgi-cal techniques.

“I never gave up hope that someday I would discover someone that couldhelp me with my foot pain, and finding Dr. Wehrspan finally rewarded me!After only a few treatments my foot pain diminished significantly. Thankyou so much for your specialized work and for practicing in the Des Moinesarea.” Kasey W.

“Dr. Wehrspan’s treatment of my on-going foot pain was the single mosteffective intervention I received indecreasing my complaints. I hadseen a podiatrist, a massage thera-pist, and an acupuncturist withoutanything but short term relief. It isgreat to resume many more of mynormal daily activities thanks to Dr.Wehrspan!” Susan M.

“I had found myself having the mostpainful, aching feet at the end of theday. I have really benefited from Dr.Wehrspan’s treatments. I think hisunique work with patients’ feet is awonderful contribution to our community.”Nancy W.

“I wanted to let you know that my foot painwas 90% better after I left the office aftermy first treatment. I was so impressed withthe care I received at your office from themoment I walked in the door until I walkedout.” Kris O.

We have advanced certification in disor-ders of the feet and have been refiningour techniques over the last 15 years. Ourcombination of arch and foot adjustmentswith the use of high quality custom madeorthotics has allowed many of our patientsto have significant relief from arch and heelpain, plantar fasciitis, metatarsal pain, sore and tired feet, bunions, flat feet,and ankle problems. Visit our website at westdesmoineschiro.com to learn

more.

FREE SCREENINGDr. Wehrspan is now offering a freescreening to the public January11th to January 31st at his WestDes Moines clinic. Contact them toreserve your appointment at (515)224-9999. Wehrspan Chiropracticis located at 924 4th Street, oneintersection west of the intersectionof 63rd and Grand.

By Dr. Kirk L. WehrspanWehrspan Chiropractic

Foot pain can be caused byuneven weight bearing. CallWehrspan Chiropractic to realignthe bones of your feet and getfitted with the proper orthotics.

A foot scan can showwhich structures on thebottom of your feetare carrying the mostweight. The informationis used to digitally createcustom fit orthotics thatensure a balanced centerof gravity.

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Wehrspan Chiropractic has aFoot Leveler state-of-the-art archscanner. Call today to make anappointment for a free screeningJanuary 11 - January 31.

Adjustments to the bones of the feetare crucial in restoring proper archfunctioning and minimizing foot pain.

Film series: ‘Food Matters’

When andwhere: 7 p.m. today andFeb. 8 at First Unitarian Church, 1800Bell Ave.

Why do you eat what you do, anddoes it matter? Food Matters: FilmsThat Explore Ways to Think AboutFood will explore this and otherrelated questions through a series ofrecent films.

Info: 244-8603, ext. 107. Free.

We’re Goin’ Skinny Sippin’!

When andwhere: 6:30-7:30 p.m.Thursday; Jan. 24 and Jan. 31 at YostFamily Chiropractic, 3993 100th St.,Urbandale.

Sheree Clark will cover how easy it isto prepare beverages in a blender thatcan help you lose weight in a healthyway.

Info: 249-2992, www.meetup.com/rawfooddsm. $5.

Cross Country Skiing Workshop

When andwhere: 10 a.m. Jan. 19 atthe Annett Nature Center, 15565 118thAve., Indianola.

A workshop for beginning skierswho are ready to explore the winteroutdoors. Participants will beinstructed indoors then invited to skion the trails at the Annett NatureCenter.

Info: 961-6169, www.warrenccb.org.Reservations are required if you needskis, which are available to rent.Workshop is free.

Iowa Bicycle Summit

When andwhere: 9 a.m.-5 p.m.Jan. 25 at Iowa Events Center, 730Third St.

An education conference that trainsengineers, community officials andadvocates on how to build betterbicycle facilities.

Info: 564-8000. $160. Dahl’s Tickets.

Cross Country Skiing

When andwhere: 1-4 p.m. Jan. 26-27

at Kuehn Conservation Area, 32849Houston Trail, Earlham.

Ski the wilds of Dallas County.Participants will be instructed indoors,have a chance to practice outdoors,then they will be invited to ski on theprairie trails at Forest Park or KuehnConservation Area. This program isweather-dependent.

Info: Preregistration required atwww.conservation.co.dallas.ia.us or465-3577. $3 per person.

Iowa Bike Expo & RAGBRAIRoute Announcement Party

When andwhere: 8:30 a.m.-6 p.m.Jan. 26 at Iowa Events Center, 730Third St.

Learn about the best bicycleequipment, optimal ridingdestinations and future cycling events.

Info: 564-8000. Expo is free. RAGBRAIAnnouncement Party, from 8 to 11p.m., is $30 before Jan. 15, $35 after.

Fuel Meetup: Eat & DrinkTo Your Health

When andwhere: 1:30-3 p.m. Jan. 26at Lucca, 420 E. Locust St.

Meet, mingle and share laughs withother fueled females. A greatice-breaker event to make new friendsand dine at a local restaurant.

Info: 243-1115. Sign up atmeetup.com/fueldsm/events/95222222. $25.

Skywalk Golf Classic

When andwhere: 8 a.m. Feb. 2 atKaleidoscope at the Hub,

555 Walnut St.

This family-friendly event featuresminiature golf in the skywalks ofdowntown Des Moines. Localmerchants and organization sponsorand design the holes.

Info: 440-7580, www.skywalkgolf.com. $30 through Jan. 27, $35 after.

BRR Ride

When andwhere: 7 a.m. Feb. 2 atHotel Pattee, 1112 Willis Ave., Perry.

This annual 24-mile round trip bikeride from Perry to Rippey and backrolls on regardless of the weather.Breakfast begins at 7 a.m. at the HotelPattee. Register or pick up yourpackets from 8 a.m. to noon. Theofficial ride kickoff begins at 10 a.m. InRippey, the Lions Club will serve roastbeef sundaes and the fire departmentwill host a beer tent.

Info: Registration fee includes aT-shirt, sag wagon, hot chocolatemidway to Rippey, coupons anddiscounts to local businesses andmore. Register early ($25) at www.bikeiowa.com or call 515-465-4601.Day-of registration is $30.

Skywalk Volkswalk

When andwhere: 8 a.m. Feb. 9 atKaleidoscope at the Hub, 555 WalnutSt.

Walk a 5K or 10K volkswalk at yourown pace inside the skywalk. Outsideroute also available.

Info: 276-6317. $2 ($3 credit). Registerat third floor food court.

Iowa Paddle and Pedal Expo

When andwhere: 10 a.m.-5 p.m.Feb. 8; 9 a.m.-5 p.m. Feb. 9; 10 a.m.-5p.m. Feb. 10 at CanoeSport Outfitters,203 W. Salem Ave., Indianola.

More than 60 free presentations onbiking, kayaking, canoeing andstand-up paddling. Great deals onboats, boards and bikes. Meet newpaddlers and peddlers in Iowa and theMidwest.

Info: 961-6117. Free.

Central Iowa Health CalendarSUBMIT YOUR EVENTS

Got a healthful event you’d like tosee in this calendar? We publishfood events, health and wellnessevents and exercising events.Go to submit.dmregister.com toenter your event directly into ourdatabase or email [email protected] with details.


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. (Shown)

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-9000363076


q magazine | january 2013

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