Q | February 2012

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2 | FEBRUARY 2012

EDITORSarah Dose

STAFF WRITERPatt Johnson

DESIGNERAmanda Holladay

COPY EDITORSJoe HawkinsKimberly IsburgDarla Adair Petroski

PHOTOGRAPHERDavid PurdyBill Neibergall

ADVERTISING SALESKimmMiller 284-8404

Des Moines RegisterMagazine Division

VICE PRESIDENT CONTENTRick Green

PRESIDENT & PUBLISHERLaura Hollingsworth

© 2012 Des Moines Registerand Tribune Co.

Quality of Life through Health ispublished monthly by The DesMoines Register and TribuneCompany. Our offices are at 715Locust St., Des Moines,IA 50309.

This chicken breast with mustard and orange sauce and fennel is one of three easy ways to spice up plainchicken breasts. See two more on page 6. DAVID PURDY/ THE REGISTER

NUTRITION3 Bypass the outdoor grill and pan-broil your beef for a deliciousgyro

4 Immunity-boosting foods will keep you on a healthy track.

FOOD6 Bored with chicken breasts? Here are three easy ways to mix theminto your menu.

FITNESS8 You don’t need a fancy gym to do these three exercises.

WEIGHT LOSS10 Farrell’s helped Sarah Van Waardhuizen change her wholeoutlook on diet and exercise.

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February 2012 | 3

nutrition

This time of year, we can get stuckin a cooking rut — preparing thesame meals over and over. It’s

especially tough to come up with newrecipes for our favorite summer timestaples that we usually make on the grill.When it comes to beef, we’ve alwaysbeen taught that the grill is the way to go,but with new cooking methods you canenjoy your favorite grilling go-to anytime.Pan broiling is a quick way to cook thin,tender cuts of beef on your stovetop.Plus, there is no added fat so your mealsstay healthful and flavorful. Pan broiling isdone in three simple steps:» Heat a heavy, nonstick skillet for5 minutes over medium heat.» Season beef (directly from refrigerator),as desired. Place beef in preheated skillet(do not overcrowd). Do not add oil orwater; do not cover.» Pan-broil according to chart, turningoccasionally. (These are lean cutsrecommended for pan-broiling.)

PAN-BROILING GUIDELINESBeef Cut Weight/Thickness Approx. cooking time

for medium rare tomedium

(145-160 degrees)

95% lean ground beef patties 4 ounce each 10 to 12 minutes

Sirloin tip center steak 1 inch thick 14 to 15 minutes

Tenderloin steak ½-inch thick 3 to 5 minutes

Top loin steak, boneless 1 inch thick 12 to 15 minutes

Top round steak* 1 inch thick 11 to 13 minutes

Top sirloin steak, boneless ¾-inch thick 12 to 15minutes

*Place in tenderizing marinade 6 to 24 hours prior to cooking.

Whitney Packebush isthe Fareway corporatedietitian. Contact her [email protected]. Also seewww.fareway.com.

Pan broil tender beefQUICK, EASY COOKINGMETHOD CAN BE USED DURINGWINTER MONTHSWHEN IT IS TOO COLD AND TOO SNOWY TO START UP THE OUTDOOR GRILL

ByWHITNEY PACKEBUSHSpecial to Q

TZATZIKI-SAUCE GREEK GYROSMakes: 6 gyros

Total time: 30 minutes

INGREDIENTS1½ pounds beef steak (any variety from chart)

3 teaspoons Greek seasoning

6 pitas1⁄3 cup crumbled feta cheese

For sauce:

8 ounces (1 cup) plain Greek yogurt

1 cup diced cucumber

½ teaspoons Greek seasoning

¾ cup chopped tomatoes

1½ tsp minced fresh dill1⁄3 cup drained black olives

DIRECTIONS

Combine sauce ingredients and set aside. For steak, sprinklewith 3 teaspoons Greek seasoning and pan-broil according toinstructions above. Let steak rest for 3 to 5 minutes, then slice.Layer steak, sauce and feta cheese in pita and serve.

Nutrition information per serving: 301 calories; 15 g fat; 7 gsaturated fat; 79 mg cholesterol; 402 mg sodium; 12 g carbo-hydrate; 1.3 g fiber; 28 g protein


Here’s to your healthIMMUNITY-BOOSTING FOODS AND RECIPES TO HELP YOU STAY HEALTHY THIS YEAR

Story and photos by KRISTIN PORTERSpecial to Q

4 | FEBRUARY 2012

nutrition


February 2012 | 5

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TRIPLE CITRUS SALADWITH LEMON POPPY SEEDVINAIGRETTEServes 4

INGREDIENTS3 blood oranges, segmented

2 navel oranges, segmented

2 cara cara oranges, segmented

1 avocado, sliced

1 cup pomegranate arils

1 bag pre-washed Dole baby spinach

1 pound peeled and de-veined jumbo shrimp

Seafood seasoning

For the lemon poppy seed vinaigrette:

2 tablespoons fresh lemon juice

¼ cup red wine vinegar

¼ cup extra virgin olive oil

Read Kristin Porter’s blog —Iowa Girl Eats — atDesMoinesRegister.com/Lifeand discover whatnutritious meals Kristin ismaking this week.

Kick your cold to thecurb, and cut downon days missed from

school or work by eatingthese immunity-boostingfoods and recipes that canhelp you stay well this year.Super Salad: One of thebest ways to keep yourimmune system strong is toeat a diet rich in theantioxidants found in fruitsand vegetables. Triple citrussalad with lemon poppy seedvinaigrette combines foodshigh in vitamins andminerals such as oranges,spinach, pomegranates andavocados, with citrusy lemonpoppyseed vinaigrette.Food Fighters: Whilethere’s no cure for thecommon cold, foods high invitamins A, B, C and E, andpotassium, zinc andmagnesium, may help keepthe sniffles and sneezes atbay. Next time you’re at thegrocery store be sure to fillyour shopping cart withthese cold-fighting foods:100 percent orange juice,avocado, spinach, tomatoes,eggplant, garlic, bell peppersand grapefruit.Better Breakfast: Notonly is a well-balancedbreakfast of oatmeal andyogurt a great way to startthe day, but nutrients likeselenium and zinc found inoatmeal, and active culturesfound in yogurt, help supportyour immune system. Trythis creamy, hot-and-cold,healthy breakfast: Microwave1⁄3 cup old-fashioned oats, 2⁄3cup water, and ½ a bananawith a dash of cinnamon andvanilla extract for 3 minutes,stirring halfway through. Topwith 6 ounces flavored Greekyogurt, the other bananahalf, and antioxidant-richberries.


6 | FEBRUARY 2012

food

Boneless chicken breastshave long been a go-tochoice for quick meals. Withabout 125 calories and 1.5grams fat per 4-ounceserving, they’re alsohealthful, as long as youdon’t add an abundance offat and calories to thepreparation. These recipescan help — each brings ahealth- conscious way toserve chicken breasts forthree different kinds ofevening meals.

FRESH AND FASTon a Tuesday Night

Spiced Chicken andCilantro Veggie Salad

I recently discovered asprightly, reduced-fat cilantrosalad dressing at TraderJoe’s. It tastes great tossedwith Trader Joe’s Healthy 8Chopped Vegetable Mix (aready-to-eat dice of broccoli,carrots, green and redcabbage, jicama, green bellpepper, radishes and celery).Make it into a full meal byadding a spiced and sauteedchicken breast to the dish,along with some butter leaflettuce to soften the crunchof all those veggies.

If a trip to Trader Joe’sisn’t in your near future, useanother vegetable medleyfrom the supermarket (suchas the Eat Smart VegetableMedley from Dahl’s) — justchop the veggies intobite-friendly pieces. For thedressing, whisk a littlelow-fat mayonnaise andsome fresh cilantro into yourfavorite vinaigrette recipe.

Makes 4 Servings

INGREDIENTS1 teaspoon coriander1 teaspoon cumin1⁄8 teaspoon cayenne pepperSalt and freshly groundblack pepper to taste4 boneless, skinless chickenbreast halves (about 4

ounces each)Salt and pepper to taste1 tablespoon extra-virginolive oil2 cups Trader Joe’s Healthy8 Chopped Vegetable Mix2 cups chopped butterleaflettuce4 tablespoons Trader Joe’s

Reduced-Fat Cilantro SaladDressingAvocado slices, for garnish(optional)

DIRECTIONS1. In a small bowl, combinethe coriander, cumin,cayenne pepper, and saltand pepper. Rub evenly all

over the chicken breasts(you won’t cover the entiresurface — a little goes along way).2. In a large skillet, heat theolive oil over medium-highheat. Add the chickenbreasts and cook, turningonce, until no longer pink

inside.3. Combine the choppedvegetable mix and thebutter leaf lettuce in abowl; toss with the cilantrodressing. Arrange the saladon the plate with thevegetable mix. Garnish withavocado slices, if desired.

Chicken breasts three waysTHEY ADD VERSATILITY, NOT TOMENTION PROTEIN, TO YOURMENU

ByW.E. MORANVILLESpecial to Q

Spiced Chicken and Cilantro Veggie Salad. DAVID PURDY/Q PHOTOS


February 2012 | 7

SOMETHING SPECIAL FORSATURDAY NIGHT:

Chicken Breasts withMustard-Orange Sauceand Fennel

You don’t have to give upyour aim to eat well justbecause it’s the weekend.Here, chicken breasts get aluscious low-fat sauce that’sflavor-charged with mustard,orange juice, and theunexpected licorice-likenotes of fennel. Serve withrice or couscous.Makes 4 Servings

INGREDIENTS4 boneless, skinless chickenbreast halves (about 4ounces each)Salt and freshly groundblack pepper to taste1 tablespoon extra-virginolive oil¼ cup thinly sliced fennel,plus some fronds for garnish

1 garlic clove, minced½ cup fresh orange juice1 tablespoon Dijon mustard1 teaspoon sugar2 teaspoons snipped freshparsley

DIRECTIONS1. Season the chickenbreasts with salt and pepperto taste. In a large, nonstickskillet, heat the oil overmedium-high heat until itshimmers. Add the chickenand cook, turning once,until no longer pink inside.Transfer the breasts to aplatter and cover with foilto keep warm.2. Add the fennel to theskillet and cook, stirring,until slightly softened andjust beginning to brown,about 2 minutes. Add thegarlic and cook, stirring,until fragrant, about 30seconds more.3. Add the orange juice,mustard, and sugar; cook,

stirring with a wire whisk toblend well. Continuecooking and stirring untilthe sauce has thickened andreduced. Stir in the freshparsley.4. To serve, divide chickenbreasts among four plates;spoon a little sauce overeach breast. Garnish theplate with snipped freshfennel fronds, if desired.

SUNDAY NIGHT SOUP (ANDLUNCH AT THE OFFICE):

Easy Chicken-Rice Soupwith Lemon

This recipe is from mycookbook, “The BonneFemme Cookbook: Simple,Splendid Food That FrenchWomen Cook Every Day.” Iadapted it from a similarrecipe found in my travels toFrance. With its brightvegetables and filling rice, itmakes a satisfying lunch on its own. For a casual soup

supper, I enjoy serving thiswith a straightforwardpleasure I discovered inEurope: prosciuttosandwiches, served simplywith a slather of mayonnaise.It’s a treat I enjoyed in a caféin prosciutto’s ancestralhome of Parma, Italy. Keep itlocal and use La QuerciaProsciutto from Norwalk.Makes 4 light main-dishservings

INGREDIENTS2 boneless, skinless chickenbreast halves6 cups low-sodium chickenbroth1medium-size carrot,peeled and finely chopped1 celery rib, finely chopped¼ cup finely chopped onion½ cup long-grain white rice¼ cup finely snipped freshparsley1 tablespoon fresh lemonjuice, or more to taste¼ cup celery leaves,choppedSalt and freshly groundpepper to taste

DIRECTIONS1. In a 3-quart saucepan,combine the chicken breasts

and chicken broth. Bring toa boil; reduce the heat andcook at an active simmer for5 minutes. Remove the panfrom the heat and skim offany foam (if an abundanceof foam and/or smallparticles are present in thebroth, strain the liquidsthrough a fine-mesh sieve).2. Add the carrot, celery,onion, and rice to the panand bring the broth back toa boil. Reduce the heat,cover the pan, and simmer

until the rice is tender andthe chicken is cookedthrough, about 20 minutes.3. Remove the pan from theheat. Remove the chickenfrom the soup; let coolslightly, then cut into smallpieces. Return the chickento the soup along with theparsley, lemon juice, andcelery leaves. Season withsalt and pepper, plus morelemon juice, if you like;reheat the soup and ladleinto bowls to serve.

Chicken breast with mustard, orange sauce and fennel.

Chicken and rice soup appears dainty but packs comfort and nutrition.

Smart-size your chicken breastsIt can be a challenge to find 4-ounce chicken breasts;often, packaged breasts are twice that size. If thisis the case, cut the breasts in half lengthwise toform two thinner pieces. Here’s how:

1. Freeze the chicken breasts about 20 minutes foreasier slicing. Place one boneless, skinless chickenbreast half on a large cutting board. Lay one handover the breast to hold it firm while you cut it.

3. Position a sharp, long-bladed slicing knife parallelto the cutting board, along the thicker of the twolong sides of the breast, halfway up from thecutting board.

4. Slice through the meat, using gentle sawingmotions while you continue to hold the breaststeady with the other hand. When you get almostto the other side, open up the breast like a bookand then slice all the way through.


8 | FEBRUARY 2012

fitness

Can’t make it to thegym? Theseexercises to build

strength can be performedright at home. Lightweightdumbbells, cans of soup, orno weights at all can be usedto perform them, says AmyMcAllister, 35, director ofprogramming at AltoonaCampus (a fitness andcommunity center) and amother of four.

Do the combo of movesfor a full-body workout. Thefirst exercise is for workingthe chest, arms and back.The second, the bicycle, forbuilding up the abs. Thethird, a plie squat with anupright row, for developingupper legs and shoulders.

Perform two to three setsof 10-15 reps of eachexercise, McAllister suggests.The number of sets and repsdepends upon fitness leveland individual fitness goals(i.e. more weight for strengthtraining for bulk vs. lessweight for daily functionalliving). Find a weight thatlets you reach muscle fatigueby the end of the sets andreps. Change up the routineevery few weeks to get pasta “plateau,” to experiencefurther positive results.Changes can include theorder of the exercises,incorporating new exercises,changing the amount ofweight, and/or increasingthe number of reps.

Build strength outside the gymA LIGHTWEIGHT SET OF DUMBBELLS, CANS OF SOUP OR YOUR OWN BODYWEIGHT ARE ALL YOU NEED

By BOBMODERSOHNSpecial to Q

3. Repeat on the right side. That’s one rep.

2. Lift your left elbow toward the ceiling, until your elbowpasses your torso.

Dumbbell row from pushup position1. Start in a pushup position, holding a dumbbell in eachhand.

Amy McAlllister, 35, director of programming at Altoona Campus, demonstrates dumbbellexercises you can do at home. BOB MODERSOHN/PHOTOS SPECIAL TO Q


February 2012 | 9

PLIE SQUATWITH UPRIGHT ROW1. Start with your feet wider than hip-distance apart, toespointing outward at a 45-degree angle. Hold a dumbbell ineach hand in front of your body.

2. Squat until your legs reach 90 degrees, keeping yourweight on your heels and your knees behind your toes.

3. As you return to start, lift the dumbbells to your chest,letting your elbows lead and keeping your palms facingyour body. Release your arms. That’s one rep.

BICYCLE1. Lie on your back, knees bent 90 degrees and legs lifted so calves are parallel to the floor.With your hands behind your head, lift your right shoulder off the floor and curl towardyour left knee as you extend your right leg.

2. Then curl toward your right knee as you bend it and extend your left leg. Imagine lead-ing with your shoulder, not your elbow. Don't pull up on your head; make your abs dothe work. That’s one rep.


10 | FEBRUARY 2012

Weight loss

For Sarah VanWaardhuizen ofJohnston, making the

decision to get in shape wasoriginally all about losingweight. But now, afterdropping 50 pounds, she’sfound that getting rid of theweight was really only part ofthe journey she took toreclaim her life.

“I’ve struggled with myweight all my life; my firstdiet was in fifth grade, so forme, it’s always been aboutcalories and obsessing aboutfood, which wasn’t good,”Van Waardhuizen, 30, said.“So when I decided to doFarrell’s and found that itreally wasn’t a weight-lossprogram, I though, ‘Uh-oh,maybe I’m in the wrongplace.’

“But I decided to stay, andit was the best decision I’veever made. I was not themost thrilled about turning30, and it’s ironic that at 30,I’m in the best shape of mylife.”

Van Waardhuizen,director of choral activities atJohnston High School, hadjust given birth to her son,Tyce, now 2, when shedecided she was ready tolose her baby weight and puta stop to the “yo-yo” dietingthat had been a part of herlife since high school.

She had been talkingabout trying Farrell’seXtreme Bodyshaping — thechain had just opened acenter five blocks from herhouse — but was hesitating.So, husband Shane Van

Waardhuizen took mattersinto his own hands.

“He bought me a 10-weekprogram for Christmas, and itwas the nudge I needed,”Van Waardhuizen said. “I’vealways been lucky becausehe has always loved me nomatter what weight I am, andhe’s seen me at a lot ofweights.

“But he knew how much Iwanted to take that step, andI felt like he was daring me alittle bit — like, ‘I’ll bet youwon’t do it.’ So, of course,when someone says I’m notgoing to do something, Ihave to do it.”

So, Van Waardhuizen, alsothe mother of Ella Grace, 4,got started, and at first, shewasn’t sure she liked theresults she was seeing.

“The first 10 weeks, I onlylost about 20 pounds, whichwas a bit disillusioning whenyou have people — men,especially — losing 50,” shesaid. “But I had gotten somuch stronger; when I firststarted, I could do only 17sit-ups in one minute. At theend of the 10 weeks, I wasdoing 65. And I could seemuscles. That was exciting.”

As Van Waardhuizencontinued to exercise —varying the routine withJazzercise classes for a fewweeks — and follow asensible meal plan, shesteadily dropped moreweight. Two years later, she’s50 pounds lighter and severalclothing sizes smaller. Butmore importantly, she says,she’s regained part of herself.

“It’s very cool to haveincorporated exercise intomy daily life to such a degree

that it’s as natural aseating lunch,” said VanWaardhuizen, who typicallyworks out six to eight times aweek. “If we decide to go outto eat, I don’t have to obsessabout what I’ve eaten,although I do eat prettysensibly. I’ll just work outtwice the next day.”

Van Waardhuizen saidalthough she still eats herbeloved peanut-butter M&Msfrom time to time, she iseating much more “cleanly”— and in a more relaxed way— than she has in the past.

“On diets I’ve been on, if Iended up depriving myself,I’d obsess about the foods Iwasn’t allowing myself tohave,” she said. “Now, if Ireally want something — ifthe most exquisite, wonderfuldessert in the world is infront of me — I’ll have a littlebit. I watch everything thatgoes into my body because Iwant to be healthy, but I’mnot obsessed.”

She said she does payparticular attention to portionsizes, often splitting a mealwith Ella or Tyce when thefamily goes out to dinner.

“That amount is alwaysjust right; when you take alook at a lot of the portionsthat are placed in front of us,you realize that we just don’tneed all that food,” she said.

Van Waardhuizen isenjoying being thinner and ingood shape, and has nodoubt she’ll stay committedto her new lifestyle.

“I love being able to putsomething on and not havingto wonder, ‘Uh-oh, how will Ilook in that?’” she said. “Ialso love that I have more

More than just a dietJOHNSTON TEACHER CHANGES HER LIFESTYLE — AND HER LIFE —WITH FARRELL’S FITNESS PROGRAM

By LISA LAVIA RYANSpecial to Q

Sarah Van Waardhuizen, 30, of Johnston, leans on a freestanding heavy bag along withher daughter, Ella, 4, at Farrell's eXtreme Bodyshaping in Johnston. BILL NEIBERGALL/Q PHOTO


February 2012 | 11

energy, and that I just feelmore grounded and in touchwith my faith.”

She said the mostimportant aspect of hertransformation, though, isthat it has allowed her to bethe kind of mother she hasalways wanted to be.

“I didn’t want to be themom who didn’t take herkids swimming because shedidn’t want to wear a bathing

suit,” she said. “I want to bepresent as a wife and amother, not always worriedabout what I look like and if Ihave the endurance to do thisor that.”

Van Waardhuizen’s trainerat Farrell’s, Javier Tuel, saidhe’s never worked with amore committed client.

“She is easily one of themost dedicated people wehave here,” Tuel said. “She

does not miss a workout,ever. She had surgery andsaid, ‘Don’t worry — I’ll beback after a week.’ And shewas.

“She’s referred a ton ofher choir students here, andthey’ve come because she’ssuch an example. She’s alsothe nicest person in theworld, so I couldn’t behappier for her that she’s ableto live a healthy, active life.”

ABOUT FARRELL’SAccording to its website, Farrell’s is a transformation fitness program designed to

help participants make significant changes to the shapes and sizes of their bodies.The program is comprised of aerobic exercise, strength training, nutritionalguidance, periodic fitness evaluations and team or individual coaching.

The site says while specific workouts, environments and nutritional philosophiesmay vary significantly from one program to another, the core concept — oneprogram bringing all of the pieces together in one place to help people transformtheir bodies — is the same from one program to the next. For more information, visitwww.extremebodyshaping.com.

With her two children (Tyce, 2, and Ella, 4) onboard, Sarah Van Waardhuizen of Johnstonworks out at Farrell’s eXtreme Bodyshaping in Johnston. BILL NEIBERGALL/Q PHOTO

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12 | FEBRUARY 2012

We’ve all heardgeneralities aboutheart-disease

prevention: Watch yourweight. If you smoke, stop.Control your cholesterol andblood pressure.

But real, actionable stepsthat you can take tominimize your risk of heartdisease tend to be a littleelusive. Just how do youcontrol your cholesterol?With regard to bloodpressure, what can you do —quickly, and today — tolower it? And what about aweight-loss plan that’stolerable and really works?

Alexson Calahan,communications director forthe American HeartAssociation in Des Moines,said the trick to making bigchanges is to start small. Andgiven all that’s at stake withheart health, starting small isdefinitely better than notstarting at all.

“Most people don’t knowthat heart disease is the No. 1killer of both men andwomen, and women aremuch more vulnerable thanmost people think,” Calahansaid. “One in 31 women willsuffer from breast cancer atsome point during herlifetime, but one in threewomen will be personallyaffected by heart disease.”

It’s important, then — nomatter what age you happento be — to take steps toprotect and enhance yourheart health. According toCalahan, starting with small,

easy steps — such as theones below, which focus onexercise and better nutrition— can help lead you downthe road to lasting improve-ments that can make a majordifference in your life.

1. Exercise a little at atime. “We recommend 30minutes of physical activity aday, but that doesn’t have tobe 30 consecutive minuteson the Stairmaster at thegym,” Calahan said. “Ifyou’re running errands, parka long way from the door nomatter where you go. Allthose short walks add up.Get silly and dance with yourkids for a half hour, or cleanyour house really fast for 30minutes. It doesn’t have to be‘formal’ exercise to benefityou.” Another idea: If youdon’t usually take the stairsat work, promise yourselfyou’ll take them once aweek, then work up to twiceor three times. “You’ll beamazed at how quickly

something positive becomesa habit,” she said. And if youneed extra motivation, how’sthis: Calahan said for everyhour you spend exercising,you add two hours to yourlife expectancy.

2. Find easy ways toadd fruits andvegetables to yourusual fare. “If you’remaking a smoothie, throw insome fresh spinach,”Calahan said. “If you don’tlike spinach, don’t worry;you won’t taste it in asmoothie, and it will give youadded nutritional benefits.”

Other suggestions: Takefive pieces of fruit to workper week, throw them in thework fridge, and promiseyourself that you’ll have apiece every afternoon. Ifyou’re snacking on chips anddip, replace even half thechips with carrot sticks orchips, or celery sticks.

And speaking of fruits andvegetables, don’t freak out ifyou’re not eating the recom-mended five to nine servingsa day. “You just might beeating them and not knowit,” Calahan said. “For in-stance, if you buy those bigHoneycrisp apples at thestore, those are actually twoor three servings. A recom-mended serving is smallerthan we’re all used to.”

3. If you’re a total couchpotato, find ways toincorporate exerciseinto your sedentaryroutine. “Seriously — thereare things you can dowithout getting out of therecliner,” Calahan said. “Buy

some hand weights and keepthem on the coffee table anddo some curls duringcommercials. Or stand upand do a few jumping jacksor march in place until yourshow comes back on. Anymovement is better than nomovement.”

4. Play the percentagesgame at the grocerystore. Even if you can’tforce yourself to give up thechips and snack cakesaltogether, compensate forthem by making sure yourcart has as many fresh foodsin it as it does processedfoods. Gradually work yourway up to purchasing morefresh food than processed.

5. Find a cholesterol-lowering food you likeand eat a little of iteach day. “A handful ofnuts is a great snack to eat atyour desk,” Calahan said.

“They’re high in monounsat-urated fat, which lowers LDLor ‘bad’ cholesterol. Justmake sure they’re not saltedor covered with chocolate.”

And for a quick breakfastthat can also help lower badcholesterol, have a bowl ofoatmeal; it’s also full of fiberand will help keep you fulluntil lunchtime.

While none of thesechanges on its own will likely

save your life, each can helpyou begin thinking aboutother ways to improve yourheart health, Calahan said.

“When you start topractice some new, positivehabits, it can help put you ina different mindset, and youfind yourself wanting to domore to benefit your health,”she said. “We’re all about notchanging your life, butadding to it.”

Heart Health:What can you do today?By LISA LAVIA RYANSpecial to Q

Alexson Calahan, commu-nications director for theAmerican Heart Associationin Des Moines, says thetrick to making heart-healthy changes is to startsmall. FILE PHOTO

TAKE A FREE, EASY TESTWant a good heart-health baseline? According

to Calahan, there’s no better one than www.mylifecheck.org. Sponsored by the American HeartAssociation, the simple online assessment showsyou where you stand on recommended areas ofhealth focus and provides you with an action planthat is customized to your lifestyle and healthoutlook. The test is free and takes just a fewminutes to complete. For more on heart health,visitwww.heart.org.

PHOTO SPECIAL TO Q

health


February 2012 | 13

health

In our current culture theshaved-head look suitsmany men, but for the

majority, alopecia, or hairloss is still a condition menwould like to avoid. That’scertainly true for women, butunfortunately hair loss affectsa third of both sexes andshould not be ignored.

Male-pattern baldness,considered a geneticcondition, can happen in theteens or early 20s. Thehairline recedes at thetemple and balding occurson the top of the head. Theend result can be partial ortotal baldness.

Women’s hair loss isusually thinning of the hair atthe front, sides and crown ofthe head; it rarely leads tototal baldness. Women oftennotice this thinning in their50s and 60s.

The American Academyof Dermatology states thatit’s normal to lose anywherefrom 50 to 100 strands ofhair a day, but women willnotice the loss is increasingwhen there is hair on thepillow, during combing whenan abnormal amount stays inthe comb or when noticeablethinning occurs at the part.

Many conditions canbring about hair thinning andhair loss: pregnancy and achange in hormones arecommon causes. Extremestress, physical trauma suchas surgery, a major illness orand a dramatic weight lossover a short period of timecan also contribute to hairloss. Sometimes the loss

occurs six months after anyof these occurrences. Poornutrition where there isinadequate protein or iron inthe diet, certain medications,diseases like diabetes andlupus, as well as poorlyapplied chemical treatmentsto the hair and scalp can alsocause hair loss and damage.

A visit to a dermatologistfor thinning hair will prob-ably include a pull test andsome lab work says LizabethM. Price, ARNP at Derma-tology PC in West DesMoines. To perform the pull

test, gentle traction isexerted on 40 to 60 strandsof hair on different areas ofthe scalp to see how easilyand what number of hairscan be extracted. Lab workincludes a thyroid test andblood work, as thyroiddisorders and anemia arecommon conditionscontributing to hair loss.

More rare medicalconditions that can causehair loss include polycysticovary syndrome (PCOS),inflammatory conditions thataffect the scalp, and

autoimmune diseases.A hair-loss condition that

dermatologists frequentlysee is alopecia areata, Pricesays. This is different thanthinning as the cause isimmunologic and affects theproduction of the hairfollicles. Alopecia areata hasa rapid onset that leaves asharply defined round oroval bald area and can occurin children or adults.

Treatment consists ofcorticosteroid injections intothe scalp every 3 to 4 weeksuntil a downy growth

appears. This usually takesone to three months.However, Price says, a newarea of loss may develop,extending the time ofneeded treatment.

Often an iron supplement,multivitamin, and 1,000 mcgsof biotin per day areprescribed. Biotin is a Bvitamin that supports healthynail and hair growth.

Minoxidil (Rogaine), aliquid or foam rubbed intothe scalp, is a non-prescrip-tion medication approved forthe treatment of alopecia

areata and male-patternedbaldness. Statistics show thatonly 30 to 40 percent ofclients using Rogaineexperience hair growth, butthat people often use it topreserve what they have.

If a woman wants to useRogaine she should bepost-menopausal as it canaffect hormone function.Hair re-growth can take eightto 12 months and iftreatment is stopped, hairloss will resume.

Price cautioned againstthe use of Finasteride(Propecia), another drugused for male-pattern hairloss. Men consideringbeginning a family shouldnot use Propecia as it isconsidered a Category Xdrug, one that is known tohave teratogenic propertiescausing birth defects.Pregnant women should notbe exposed to this drug.

For men and women whohave always had thin hair orare starting to see thinning,there are things you can do,says Shad Pritchard, ofRebelle Salon and Studios inUrbandale. The righthairstyle for your hair typeand length is the best placeto start.

Thinning hair can also begiven a boost with the properhair products. Pritchardrecommends Nioxinshampoo, conditioner andleave-in application. Theproducts are prepared fornormal to thin-looking hairthat is either chemically ornot chemically treated, aswell as for noticeablethinning hair, chemically ornot chemically treated.

Hair loss should not be ignoredIT’S NORMAL IN A THIRD OF MEN ANDWOMEN, BUT ALSO COULD BE A SIGN OF HEALTH ISSUES

By BETH HAVEYSpecial to Q

Hair loss affects about a third of men and women, and can be caused by a number of conditions, including genetics,health, diet, stress and weight loss. SPECIAL TO Q


14 | FEBRUARY 2012

beauty

» Keep your roomtemperature down as low aspossible.» Cut back on the number ofshowers you take.

Lip care counts

Most of us are, unfortun-ately, all too familiar with thecracked, peeling lips thatcome with winter’s cold. Ourfirst instinct — to lick ourlips — is just about the worstthing you can do, says SusanSchooler, a physicianassistant at Schooler MedicalProfessionals in West DesMoines. Instead, keep a lipbalm handy and moistenthose lips as often as poss-ible. If the problem becomessevere, a doctor canprescribe a mild steroid.

Some people like to useCarmex, Schooler says, but itis very drying. ChapStick orBurt’s Bees products are abetter choice. Aquaphorointment is another goodproduct, she says. “It’s likeVaseline but not as thick andgooey.” No matter whichbalm you choose, look forthose without fragrance(which can be irritating), andreapply often.

If a dry, chapped noseresults in bleeding, try anover-the-counter saline nasalspray to soothe those innermembranes, Schooler says.You can also use a Q-tip toapply a small amount ofAquaphor to the nose, shesays.

Running a humidifier inyour home can keep the airmore moist and comfortable,Schooler says. If you can’ttreat the whole house, sherecommends at least usingone in your bedroom.

People with a condition

Public serviceannouncements andscare stories about

skin cancer have promptedmany of us to slather onsunscreen during the sum-mer months. But caring foryour skin is a 12-monthproposition, physicians say,and winter’s icy tempera-tures can be just as hard onyour body’s largest organ assummer’s blinding rays.

Winter’s cold, dry airplays havoc with your skin,says Dr. Roger Ceilley, adermatologist atDermatology P.C. in WestDes Moines. The dry heatput out by furnaces makes abad situation worse. Theresult is chapped, itchy, flakyskin. And people whoalready suffer from skinconditions such as eczemaand psoriasis may find theirailments are more pronou-nced in winter, Ceilley says.

You can avoid some ofthe dryness by taking short,tepid showers, the dermato-logist says. Give up long, hotsoaks in the bathtub, he says.Avoid strong, detergent-typesoaps, opting for creamierbars such as Dove.

Keep your children’s skinsoft and moist by ditchingthe bubble bath, Ceilley says.Right after the little ones getout of the shower or tub,moisturize their skin withlotion before you put theirpajamas on.

Other winter tips include:» Use sunscreen on anyexposed skin, such as theears, when you are outdoorsshoveling snow.» Drink lots of water.» Don’t exfoliate your skin.

Cold and wind ravage your skinBy JUDI RUSSELLSpecial to Q


February 2012 | 15

called Reynaud’s diseasefind that being in the coldcauses their fingertips, toes,nose and ears to turn whiteand feel tingly. In severecases, medication may benecessary, Schooler says. Butoften wearing extra-thickgloves and socks can help.

And don’t forget your oldfriend sunscreen during thewinter months, Schoolersays. “I am a huge sunscreenadvocate,” she says, pointingout that even riding in a carexposes you to solar rays.

Less soap is better

Besides lookingunattractive, dry, chappedskin is an invitation toinfections, says Dr. StevenHarlan with theDermatology and Derma-tologic Surgery Center inClive. Itching makes thesituation worse, causingcracked and peeling areas toopen so that germs caneasily make their way in.

Keep your family’s skinmoist by only using soap inthe areas where you haveskin folds, such as theunderarms or groin, Harlansays. Arms and legs can berinsed off with tepid water.“Use spot treatment withsoap,” he says, rather thanapplying it all over your skin.

Take it easy with thepocket hand sanitizers,which often contain alcohol,and monitor how much yourchildren use at a time. LikeDr. Ceilley, Harlanrecommends such gentlesoaps as Dove and Cetaphil.Be sure to rinse all the soapoff.

When it comes tomoisturizers, Harlan likes the“five-minute rule.” Apply,and then see if after fiveminutes your skin still feelsmoist and smooth. “Thatmeans it is thick enough,” hesays. Using inexpensivemoisturizers doesn’t pay off,because they are so thin theymust be reapplied often.

Dangerousconditions

When the weather isespecially brutal, with closeto zero temperaturesaccompanied by a howlingwind, frostbite can occurmuch more quickly thanmost people realize, Ceilleysays. If you must beoutdoors, limit the amount oftime and wear a ski mask toprotect your face. Be sureyour ears are covered;exposed parts of the bodycan blister in no time, hesays.

Another situation that canbe hazardous to your skin isa ski trip to the mountains,Ceilley says. Because you areat a higher altitude, “you canget a nasty sunburn,” hesays. Use sunscreen, wearprotective clothes andremember that snowprovides a great reflectivesurface for the sun.

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