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Iowa Reapers take the Plate

May 6, 2016 by admin

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Iowa’s only Beep Baseball Team Preps for Summer World Series in Ames

Most of us are familiar with the sights and sounds of America’s favorite pastime—the crack of a bat, the cheer of a home run, the stands full of fans and gorgeous green fields. But many may not know about beep baseball, which incorporates some exciting changes (including beeping baseballs and blindfolded players) and allows the visually impaired to actively participate in the sport.

Some History

IMG_0108Beep baseball began in the 1960’s, when Charley Fairbanks, an engineer with Mountain Bell Telephone, installed a beeping device inside a normal sized softball. However, the earliest versions of the game failed to gain much popularity, because players found it difficult to sort out the sounds of the beeping ball and the bases, which made whistling sounds. To make matters worse, the equipment didn’t always work, and the rules diminished the fun—face masks and chest pads were required, and running wasn’t allowed.

In 1975, the Minnesota Telephone Pioneers gave John Ross, the director of the Braille Sport Foundation, a redesigned beep ball that could better withstand being hit by a bat. Ross, together with some of his blind friends, adapted the game to be more like regular baseball. Word spread to a group of blind athletes in St. Paul, called the St. Paultites. Dennis Huberty, the group’s organizer, contacted Ross, and the two groups began playing each other throughout the summer. The following year, a group of interested individuals met in Chicago and created the National Beep Baseball Association.

Meet the Reapers

The Iowa Reapers are one of 24 teams registered with the National Beep Baseball League (NBBA). Head coach Frank Guerra formed the team in June 2011 as part of Adaptive Sports Iowa, with the support of the group’s director Mike Boone.

Guerra explained that in 2010, the city of Ames had put in a bid to host the 2012 Beep Baseball World Series, and it only made sense to have a team from Iowa to represent the state.

Who’s on First: Rules of the Game

When attending a beep baseball game, you’ll notice that there’s no seventh inning stretch or second base. Some elements are familiar—there are three outs per half inning, and the umps call the shots and can remove confrontational athletes from the field or disorderly spectators from the stands.

But some of the rules make for one-of-a-kind game play. For one thing, all players are blindfolded. This levels the playing field, so to speak, since some are visually impaired and some are completely blind.

Also, two, blue four-foot padded cylinders (with speakers inside) serve as the first and third bases. They’re installed 100 feet down the baselines. Guerra explained that this is to prevent collisions between the runners and fielders.

IMG_2736Guerra also placed special emphasis on the jobs of the dedicated pitchers and catchers (meaning, the pitchers don’t bat or field).

“In MLB, the pitcher has to get it between the knees and the chest; the beep baseball pitcher has to throw the ball at the same place every time,” Guerra said. The catcher sets the target area to where the batter swings normally, he explained.

Unlike their six teammates covering the field, the pitcher and catcher are sighted and blindfold-free. Standing 20 feet back from home, the pitcher must say the words “ready” (right before the 1.5 pound ball is thrown), and then either “pitch” or “ball” to indicate if the ball is within the hitter’s bat.

If the batter makes contact, the ball must travel past the 40-foot line on the field to be fair or it’s considered a foul; a home run is when the ball in the air makes it past the 180-foot mark and counts for two runs. If the ball happens to rebound back to the pitcher, it’s considered a “no pitch.”

Unlike the three-strikes-you’re-out rule in baseball, beep baseball hitters get four strikes and one pass ball before striking out. Say the batter hits a fair ball. One of the two bases will be activated by the base operator to emit a buzzing sound. The runner has to discern which base is buzzing and reach it in about six seconds or less, prior to the ball being picked up by a fielder. If the runner is safe, it counts as a run. Whether safe or out, there is no running between bases.

In that same scenario, where the batter becomes the base runner, what are the fielders doing?

“During a play, the ball is beeping, the base is buzzing, and the spotter calls out one particular number on where the base is headed,” Guerra said, describing the multiple sounds the ears take in during the game. “Nine out of 10 times, the fielders are headed to the ball before the spotter calls any number.”

The spotter refers to the one or two sighted spotters on the sidelines who quickly call out one of the “zones” in the field, with which all players are familiar. (Spotters are not allowed to say anything else.) It is another cue to the blindfolded players about where the beeping ball is expected to land. To make an out, the fielder has to hold the ball up and away from the body for it to count; there is no throwing to the bases or home plate. All the while, fielders are constantly communicating with each other about their position and the play.

“If a fielder is wearing a fielding glove and catches the ball in the air, that’s three outs and the inning is over,” Guerra explained, but noted that this happens only very rarely. It’s so rare, in fact, that players who make such a play could be suspected of cheating, like by being able to see out of the blindfold.

“If anyone is suspected of cheating, the umpire will apply self-adhesive bandages over the player’s eyes, as well as a taped-down blindfold. You have to take it as a sign of respect; it means you’re really good,” Guerra said. “The best way to deal with it, if it happens, is just to go out there and keep making amazing plays.”  

Scores in beep baseball tend to rack up higher than those of most baseball games. According to SportingCharts.com, the average runs scored per MLB game during the season was 8.33 runs per game, or 4.17 runs per team. Comparatively, MySportsVision.org states there is an average of 20 to 30 runs scored per team in a beep baseball game.

“Beep baseball scores depend drastically on how good the pitchers and batters are,” Guerra said. “There was a score last year in the World Series of 45-37.”

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Series Stars

The NBBA 2016 Beep Baseball World Series will once again be close to home this summer, held July 24 through July 31 on Iowa State University’s fields at University Boulevard and South 4th Street. Teams from across the country, like the Minnesota Millers, Chicago Comets, and Boston Renegades, will compete to claim the series title; the two international teams based in Canada and Taiwan will not be in attendance due to the hefty costs of travel.

Under Guerra’s direction, eight extremely dedicated volunteers, and the leadership of the team captain, John Patterson, the Reapers are going to be ready to come in swinging at full force this season. Plus, the team has a sharp new logo featuring two crossed sickles behind a beep baseball (denoted by the speaker holes).

Since there isn’t a league or even a second beep baseball team in Iowa, the Reapers spend most of the season practicing at Harding Middle School in Des Moines. They will also play a few intramural games leading up to the World Series. Winter cannot stand in the way of the team’s progress; the 11-person team begins season practice at indoor batting cages in February and then takes to the outdoor fields to practice all elements of the game.

Occasionally, the Reapers play sighted softball teams. The sighted players don’t wear blindfolds in the field, for liability purposes. As Guerra explained, “We don’t want them running into each other.” Additionally, the sighted team has to have at least three fielders behind the 80-foot arch. If the players in front of that arch get to the ball, they must throw it back to the players behind the arch for the “catch” to count.  

According to Guerra, there is, at times, a fear of playing beep baseball, “because they think they’re not going to get it.” As it turns out for all players involved, it turns out to be a lot of fun.

Coached Dedication

Guerra has a long history with beep baseball. He first started playing in 1985, and then joined the Long Island Bombers for several years. After he retired from the team, he umpired for two additional years and further developed his approach to the sport.  

“Every little league, high school, college, minor and major league manager has their way of doing things. I brought all of my skills as a defensive coach,” said Guerra. “You have to win the game defensively.”

“The whole underlying thing about the Iowa Reapers is, if you’re not having fun, it’s not even worth playing—it’s just a game,” added Guerra. “No one is going to lose their job, or die from losing.”

The focus of having fun keeps the team grounded during competition.

“You need to want to be there. You need to either want to volunteer or play. The same humbleness goes for volunteers and players alike,” Guerra reinforced.  

He added that all Reaper players and volunteers are united by their motto: One beep, one team.

That’s one team Iowa is lucky to have.

Get in the Game

To fully appreciate the unique rules, camaraderie and excitement of beep baseball, it’s best to experience it firsthand as a spectator or volunteer. Lucky for Iowans, the NBBA World Series is looking for volunteers for the upcoming event. Learn more online at amesbeepbaseball.com.

Applications are due by July 1.

Stay up-to-date with the Iowa Reapers news on Facebook (Iowa Reapers) and Twitter (@IowaReapers)

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Filed Under: Features, Health, Lifestyles

Finding Courage: Courage League Sports

May 6, 2016 by admin

At the unique adaptive facility that is Courage League Sports, those with special needs can play, gain strength and practice skills just like any other gym-goer or athlete.

Participants are met with encouragement the minute they visit the 12,000-square foot Urbandale facility, as giant letters spelling the words “grow,” “develop” and “believe” adorn the colorful walls. There’s no shortage of activity options at Courage League, with its vast array of fitness equipment and a daily program packed with activities like group fitness classes, sport leagues and Special Olympics training.

What started as an idea in 2012 developed into the active, thriving non-profit of today. Courage League’s founder and president, Melissa Clarke-Wharff, opened the doors to the gym in November 2013 after a great deal of research and hard work—and it was all inspired by her son, Jack.

When Jack was younger, he loved playing sports, participating in various YMCA leagues, and playing with his friends and siblings. However, when he was 8 years old, Jack suffered a series of strokes that left him with cognitive delays and physical disabilities. His love for sports endured, but the after-effects of the strokes made it difficult for him to participate in the same types of activities he enjoyed before.

Screen Shot 2016-05-03 at 10.14.11 AMHe began participating in the Miracle League, and enjoyed it, but unfortunately, that league only lasts for six weeks each year. Sensing her son’s need for more, Clarke-Wharff researched available sports and movement activities for those with disabilities. What she found surprised her. In the Des Moines metro area, 28,000 kids and 24,000 adults are affected by physical and cognitive disabilities. Yet, at the time, there were very limited resources to serve this important group of people. And with that, the idea for Courage League Sports was born.

Clarke-Wharff said the nonprofit has seen consistent growth, and on average, they serve 1,000 kids and 350-400 adults per month. Families can obtain a monthly membership (currently $55) or a 10-visit punch card ($60), but Courage League also serves schools, day habilitation groups, senior living facilities and respite groups.

Participants and activities are organized by age group: Cubs (ages 2-6), Lions (ages 7-12), Panthers (ages 13-18), and adults (age 19 or older).

Clarke-Wharff said the Cub/Lion/Panther Leagues—which are recreational programs geared toward learning and developing age-based seasonal sports skills—are one of their most popular youth programs.

“Here, we’re able to introduce them to different sports and field games—things they might see in P.E. or at the playground,” said Clarke-Wharff. “They see it here, and then they’re more apt to play at school.”

Courage League also has an amazing set of tools that takes adaptive fitness to the next level. Exergaming uses the EyePlay system to project different games on the floor of a 9-ft by 9-ft area. Players use their bodies to play different games—for example, popping digital balloons or kicking a soccer ball.

“Sixty percent of the kids at Courage League Sports are on the autism spectrum, so that attention piece is key, and exergaming keeps them engaged,” explained Clarke-Wharff.

“One older gentleman couldn’t do one rotation on the bicycle, and now, after three or four months, he’s doing five to six miles each session.”

Cycling looks a little different at Courage League, but it produces amazing results. Participants use recumbent bicycles to bike down virtual landscapes; people can use the program to bike across the U.S. (as one mile is equivalent to 100 miles), to a favorite vacation spot. Clarke-Wharff said some participants have shown great progress in stamina and ability on the bikes. “One older gentleman couldn’t do one rotation on the bicycle,” she said, “and now, after three or four months, he’s doing five to six miles each session.”

Courage League has a unique way of injecting fun into what would otherwise be a regular class. For instance, its Karaoke Cycling class invites participants to “feel the burn while belting out their favorite tunes!” Then there’s the attraction of the OptiMusic room, where any movement triggers pictures, videos, or music. The room can be used to project different animal sounds or used for sensory drumming.

A must-play is the giant game board, different exercises are incorporated into oversized games of Jenga, Sorry!, Uno!, and checkers.

Screen Shot 2016-05-03 at 10.13.32 AMCourage League is operated largely by grants, sponsorships and fundraising. Every year, it hosts several bigger fundraisers, such as its recent Spin ‘N Shoot 2016 event, where 24 teams competed in a three-on-three wheelchair basketball tournament. The CLS’ Team Roar Pom and Cheer Squad raised enthusiasm from the sidelines, and more than $15,000 was raised for the organization.

Helping the pink-shirted dance and cheer squad to raise crowd enthusiasm is Courage League’s mascot, Rory the Lion. Clarke-Wharff’s son Jack helped come up with the idea for the mascot, using the concept of “courage” and the lion from The Wizard of Oz as inspiration.

While the majority of Courage League’s programs take place at its own facility, it also partners with other facilities to provide activities that take place outside of a gym. Menagerie Stables in Altoona serves as the location for “Rory’s Riders,” where students can groom, lead, saddle and ride horses. And, of course, no summer is complete without swimming! Water safety classes are held at the Walnut Ridge Senior Living Center, where students can work on skills like arm movements, blowing bubbles and kicking.

Courage League encourages other towns to contact them about offering programs in other places throughout the state. Clarke-Wharff said the partnerships occur in a number of different ways; Courage League facilitates adaptive fitness workshops and activities for various age levels by request of other organizations or groups of families. “Programming in other towns allows us to raise awareness and to spread our wings, as well,” said Clarke-Wharff.

Summer camps, Courage League-style, are offered from June through August for kids ages 3 and up. They offer weekly themes, like basketball, music or baseball. Kids, members or not, can also have their birthday parties at the facility, where all ages can run, play and dance!

From “Jedi Training” classes to archery, from yoga to the “Inner Warrior” obstacle course, Courage League Sports is a welcoming facility for all bodies and abilities.

Get Ready, Get Set, Play!

Courage League Sports
4405 121st St., Urbandale, IA
www.courageleaguesports.com
515-421-4021

‹ › ×

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    Filed Under: Features, Health

    10 Plants That Grow Well In Iowa

    April 4, 2016 by admin

    Female in the garden

    Despite the cooler temps and even the dreaded snow flurries we’ve seen this Spring, it’s time to start thinking about tending to your garden and exercising your green thumb!

    Determining what to plant and where to plant it, are arguably some of the toughest decisions most gardeners have to make.

    Here are some recommendations on what grows well in Iowa, as well as other tips for growing a thriving garden this year.


    green-beans-1018624_640Beans and Peas

    Nothing screams green like peas and beans! Peas can actually be planted early and are typically grown on a trellis. Sugar-Bon is a great variety with edible pod and short vines.

    Green Beans on the other hand are require warmer soil and can take up to 50 days from seedling to harvesting. Topcrop and Tendergreen are perfect varieties for an Iowa garden.

    gaillardia-557400_640Blanket Flower

    The Blanket Flower is a rich red or orange daisy-look-alike that blooms from summer well into fall.

    These little beauties require full sun and actual attract butterflies!

    cabbage-1064621_640Cabbage, Broccoli,
    Cauliflower and Brussel Sprouts

    The whole cabbage family is perfect vegetation for an Iowa garden.

    Cabbage, Broccoli, Cauliflower and Brussel Sprouts can be started early indoors and then brought outside in the spring.

    Head Start cabbage, Green Comet broccoli, Snow Crown cauliflower and Jade Cross Brussel sprouts are reliable varieties.

    lily-862847_640Daylily

    If you are still perfecting your green thumb, Daylilies are the best flower to start with as they are nearly impossible to kill.

    They love daylight, but can tolerate a drought and/or shaded areas.

    Opt for reblooming varieties like ‘Lady Scarlet’ for longer blooms.

    appetite-1239154_640Lettuce

    Who doesn’t look forward to a crisp garden fresh salad.

    Luckily, lettuce can be planted early, as soon as the ground can be prepped.

    Salad Bowl and Buttercrunch are the perfect varieties to get started with.

    sweet-peppers-499068_640Peppers

    Peppers truly pack the punch in any garden.

    These warm-season vegetables are attractive enough with their rainbow of colors to liven up any flowerbed, but can also be grown in pots.

    A tip for growing peppers: Add Epsom salt to the soil as a magnesium source to really boost their health benefits!

    poppy-1231375_640Poppy

    It’s true, Poppies make you happy! These little blooms almost resemble crepe-paper, but bring a remarkable pop of color to any flowerbed.

    Poppies are a low maintenance flower as they only require a sunshine and water.

    peony-940885_640Peony

    The Peony has quickly become quite the popular flower. This full bloomed beauty thrives well in full sun and well-draining soil.

    Peonies will produce fragrant blooms in the late-spring and make fabulous centerpieces for any occasion.

    The sweet fragrance can often attract ants. To quickly rid blooms of insects, soak them in mild soapy water.

    blog_corn13Sweet Corn

    Corn. It’s what Iowa is known for! Nothing says summer in Iowa like a fresh earn of sweet corn.

    Candy Store is a sweet bi-color corn that holds its sweetness well after harvesting.

    tomatoes-1280859_640Tomato

    Arguably, the tomato is one of Iowa’s favorite garden vegetables. It’s a known fact that no other greenhouse-grown fruit produces as well as the homegrown tomato. There is really no comparison.

    Tomato plants are also very versatile and can be grown in garden beds, pots, tubs and even upside down.

    Water tomatoes regularly to prevent skin from cracking.


    What are you most looking forward to growing in your garden this year?

    Sources: Midwest Living, Garden Guides, The Iowa Gardener

    Filed Under: Food, Health Tagged With: iowa, plants, produce

    2016 Waukee Fitness Club Guide

    January 11, 2016 by admin

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    You’re not alone if your 2016 resolution includes hitting a local gym more often or finding your way to a healthier life style.

    Now the big question, “How do I find the ‘perfect’ gym for my workout goals?” Luckily, we have compiled a list of the top Waukee gyms to get you moving just a little bit faster!

    Waukee YMCA LogoWaukee YMCA

    Visit Website
    Address: 210 N Warrior Ln, Waukee, IA 50263
    Phone: 515-987-9996
    Hours: Weekdays: 4:30 a.m. to 10 p.m.; Saturday: 6 a.m. to 6 p.m.; Sunday: 9 a.m. to 6 p.m.
    Cost: Family rates range from $57 to $79 per month; Individual rates range from $42 to $56 per month
    Childcare: Free with family membership; 6 weeks to 8 years old

    The YMCA is a fantastic place for families with kids of all ages! As a nonprofit organization, the Y is focused on building the community and youth development. Whether you are looking for fitness classes or activities for the kids, the Y has just about everything you could want!

    It is a great balance between high intensity workouts, including Bootcamp to Spinning, and low impact exercise, like Yoga or Tai Chi.

     


    Koko FitClub Waukee Iowa

    Koko FitClub

    Visit Website
    Address: 9350 University Ave, Suite 122, West Des Moines, IA 50266
    Phone: 515-987-4322
    Hours: Open 24/7 for members; Staffed hours M-F from 9:00 a.m.-12:00 p.m.; M-Th 4:00 p.m.-8:00 p.m.; Saturdays 9:00 a.m. – 12:00 p.m.; Sundays By Appointment
    Cost: 30 days for $30 promotion going on now
    Childcare: No

    Koko FitClub is a digital gym with short, efficient workouts tailored to meet your specific needs and goals.

    If you are looking for quick workouts, these 45 minutes training sessions are just for you. Your results are tracked digitally so you can stay up-to-date on your progress. With your membership you have access to guided strength and cardio programs as well as meal plans.

     


    Farrell's Extreme Bodyshaping Waukee Iowa Logo

    Farrell’s

    Visit Website
    Address: 215 N. Warrior Lane, Waukee, IA 50263
    Phone: 515-978-3000
    Hours: Monday 5 a.m.-7 a.m., 9 a.m.-8 p.m.; Tuesday 5 a.m.-11 a.m., 2 p.m.-8 p.m.; Wednesday 5 a.m.-6 a.m., 9 a.m.-8 p.m.; Thursday 5 a.m.-10 a.m., 2-8 p.m.; Friday 5-7 a.m., 9 a.m.-6 p.m.; Saturday 7 a.m.-12 p.m.
    Cost: Contact For Pricing
    Childcare: No

    Farrell’s is a 10-week program that combines cardio, strength training and healthy eating habits to achieve extreme results.

    If you have set high fitness goals this year, then Farrell’s might just be the solution for you, in 45 minute workouts, six days a week.

     


     Anytime Fitness Waukee Iowa LogoAnytime Fitness

    Visit Website
    Address: 790 Alice’s Rd., Waukee, IA 50263
    Phone: 515-987-6543
    Hours: Open 24/7
    Cost: Inquire about pricing; 7 day free trial available
    Childcare: No

    If your schedule prevents you from getting to the gym, then this is the fitness solution for you. Anytime Fitness is literally open 24/7 for it’s members leaving little excuse not to get to the gym.

    With a full selection of cardio and strength equipment, you will find just what you are looking for in a gym! Membership even includes free tanning and weight loss programs.

     


    Elite Edge Gyms Waukee Iowa LogoElite Edge

    Visit Website
    Address: 495 Southeast Alice’s Road, Waukee, IA 50263
    Phone: 515-987-8100
    Hours: Bootcamp offered M-F 4 a.m. – 7 p.m.; Sat 9 a.m. and 10 a.m.
    Cost: Call For Pricing
    Childcare: No

    If you are looking for a program that gets results with more guidance, then this gym is likely the perfect fit for you. With a personal training group of no more than 4 people, you work closely with a trainer on achieving your fitness goals.

    These Bootcamp style classes offer high-intensity workouts including cardio, strength training and toning.

     


    Lifetime Fitness Waukee Iowa LogoLifetime Fitness

    Visit Website
    Address: 11911 Hickman Road, Urbandale, IA 50323
    Phone: 515-362-3500
    Hours: Open 24/7
    Cost: Visit website to request pricing; Includes 14 day money back guarantee
    Childcare: Yes with membership

    Truly your one-stop health and fitness solution, Lifetime Fitness has everything from robust exercise equipment, a spa, child center and swimming pool.

    Whether you are trying to get into shape, looking for a healthier lifestyle or simply wanting to get your kids involved in activities, Lifetime Fitness is more than just a gym.

     


     Aspen Athletic Clubs Waukee Iowa LogoAspen Athletic Club

    Visit Website
    Address: See locations
    Phone: 888-994-3834
    Hours: M-Th 5 a.m. – 10:30 p.m.; F 5 a.m. – 9 p.m.; Saturday/Sunday 7:15 a.m. – 8 p.m.
    Cost: Current offer is $9.95 to $24.95 per month
    Childcare: Yes

    Aspen Athletic Club offers 5 different locations across the Des Moines area, giving you the flexibility to workout close to home or work.

    From group fitness classes to massage, Aspen gives you the variety you need to meet your fitness goals and maintain a healthy lifestyle all year long.

     


     

    What are your fitness goals? Do you have any local gym?

    Filed Under: Health, Lifestyles Tagged With: fitness clubs, gyms, healthy lifestyle, new year resolutions

    Healthy Dining

    January 5, 2016 by admin

    fresh-12

    When it comes to New Year’s resolutions, eating healthy is so common, it’s cliché. And so is the eventual failure.

    The key to success may be changing the way we approach the idea of healthy eating. “Improving health and addressing behavior change isn’t ‘succeed or fail’—unless you make it that way,” says TJ Anderson, health coach and author of the soon-to-be-released book, “The Art of Health Hacking.” “If you approach it like an experiment, you’ll become much more patient with yourself.”

    It starts with defining what counts as healthy eating for you.

    “For me, healthy eating isn’t just about the type of food you’re eating. It’s also about how you eat,” says Anderson.

    To help you create successful change, we’ve paired Anderson’s tips with some recommendations for local healthy eating options. Read on for the best ways to bring mindfulness to your meals and make healthy choices for dining on the go.

    TIP! Slow down. “When we eat when we’re stressed, we tend to speed up and eat more,” says Anderson. For example, if you’re feeling pressed for time over your lunch hour, you’ll feel the need to hurry. Pausing for a moment between each bite will help you slow down.

    TIP! Stop eating when you’re 80 percent full. “Our brains lag behind our digestive system. If we stop and wait for about 15-20 minutes when we feel 80% full, our food will continue to digest until our brain receives the message that we’re satisfied,” Anderson explains. If you find that you frequently become uncomfortably full, consider experimenting with a mid-meal pause. “Set your intention before the meal to take a break towards the end. Wait 10-15 minutes to see how you feel,” says Anderson. “If you’re still hungry, eat a little more. If not, don’t. It’s simple.”

    TIP! Exercise choice. “Eating out is either planned or unplanned, and much of the time, it’s the latter,” explains Anderson. Worse yet, it’s usually hurried, so you need to grab something quick. But feeling short for time doesn’t mean traditional fast food is your only option. “I like to go to The Fresh Market, Whole Foods, or Hy-Vee and grab a salad at the salad bar,” says Anderson. He looks for greens, hardboiled eggs, fresh veggies, avocados (he’s a big fan of healthy fats), and nuts and seeds.

    fresh-21

    Check out: Fresh Mediterranean Express

    With a focus on freshness, Fresh Mediterranean Express offers Mediterranean fare with a Moroccan twist and a fast-casual experience. Owners Hassan Atarmal and Jeniffer Betts pride themselves on the way they source and handle their food. Their focus on freshness means they buy everything as needed, as opposed to keeping huge stocks of food in walk-in freezers for weeks at a time. Enjoy four different flavors of hummus every day, fresh falafel, Greek salads, chicken and beef kabobs, and gyros. Their menu is very friendly to vegetarians and those looking for gluten-free options.

    TIP! Watch the sneaky calories. Dressings and sauces are likely to be high in sugar and unexpected calories. Anderson chooses to use olive oil and simple vinaigrettes on salads. If you’re at a restaurant and the meal you order comes with sauce, ask to have it served on the side so you can control the portion. The same goes for drinks—cut down on calories by skipping the soda and choosing brewed or iced tea, black coffee, or water.

    Check out: Bottled teas from Fresh Mediterranean Express. They come in green, black, or peach and pack light flavor with very few calories.

    TIP! Take inventory. Take a few moments to evaluate the places you frequent and the people you usually eat with. “People tend to go to the same places and follow a pattern,” Anderson says. We go on autopilot and go back to the same places over and over again. Think outside your own box and consider that there might be healthier places to eat. Sometimes our patterns are influenced by other people. Take stock of the people that impact your eating decisions. If your coworker always goes for the greasy pizza joint, chances are, you’ll go the same route.

    zmariks-6

    Check out: Z’Mariks Noodle Cafe

    While it may seem contradictory at first glance, there are ways to make this local favorite more diet-friendly. General Manager Mike Braun says all of their bowls are easily customized. As an alternative to rice or noodles, customers can choose brown rice, whole grain pasta, or rice stick noodles (which are also gluten-free). They can even forgo noodles or rice entirely and opt for lettuce instead. One of his favorite healthy options is the Veggie Tuscana, which has tomatoes, red and green peppers, red onions, garlic, rosemary, olive oil, and feta cheese.

    TIP! Don’t be shy. “It’s okay to ask questions about the source of the food, or how it’s prepared,” Anderson advises. Although it can feel uncomfortable, stepping outside your comfort zone and speaking up is worth it if it means making better decisions about your meals.

    mixed-26

    Check out: Mixed

    With Mixed, you’ll know what you’re getting. Nutritional values are posted in-store and online, so diners can make informed choices. According to General Manager Brad Hopson, if it’s on the menu, it’s 400 calories or less. Their focus is on keeping it simple, and they offer a range of soups, salads, and sandwiches.

    TIP! Cut down on the carbs. By this time, it’s an old adage, but that doesn’t make it any less true. “Watch the carbs that are going to affect your blood sugar,” Anderson says. “When people consume carbohydrates over lunch and then go back to work, their energy is all over the place.” Prevent your blood sugar from spiking and diving by avoiding high-glycemic foods and beverages like breads and sweets, and opt instead for sweet potatoes or quinoa.

    It doesn’t matter whether you’re a novice or you’ve been on and off the healthy-eating bandwagon for a while. The key to maintaining new habits is to take one step at a time and enjoy the journey along the way. With new local options like Mediterranean Express, Z’Mariks Noodle Cafe, and Mixed, making healthy choices doesn’t have to be a challenge.  

     

    Filed Under: Features, Food, Health

    Which Organ Is Most Important?

    December 28, 2015 by admin

    learn biology in school

    Which organ in my body is the most important?

    Everything is in your body for a reason—even your appendix. However, your most vital organ is your brain. Why? You only get one! You can replace or live without any other organ, but you only get one brain.

    Your brain is an amazing organ. It controls everything in your body. Your brain controls your heart rate, balance, coordination, what you see, and much more. Your brain uses nerves to send and receive information to every muscle and organ in your body. This constant barrage of input is filtered so you are only aware of the information that is important at the time.

    A common example of this is when you hit your thumb with a hammer (usually unintentionally). The first response is almost always to shake your hand or squeeze your thumb. Any verbal reactions are unrelated to this example. By shaking or squeezing your thumb, you are activating pathways to the brain. The brain then shifts your focus and the pain feels less intense. Of course, this does not always work. But it often provides you the opportunity to continue with your day and to focus on something other than the pain.

    Take care of your brain. Eat brain­healthy foods, such as spinach, blueberries, and fish (which have omega­3 fatty acids). Avoid unhealthy additives, such as artificial sweeteners. Run or walk for 10­30 minutes a day, and sleep at least seven and a half hours a night. A healthy brain leads to a healthy body!

    Filed Under: Advertorial, Health Tagged With: body health, health and wellness, nutrition

    How to Help Mom and Dad

    December 28, 2015 by admin

    Walking in summer

    Senior Citizens are one of the most valuable assets in our community. They possess a wealth of knowledge gained over a lifetime of experience. Unfortunately, we don’t always recognize how the needs of our loved ones change as they age. In order to properly plan for and help protect our aging relatives (or ourselves for that matter), it is vital that frank, often uncomfortable discussions are had and questions are asked, such as:

    • Who do you want to help you manage your finances if you can no longer do so for yourself?
    • What kind of end of life care do you want to receive if you are terminally ill or incapacitated?
    • What is the likelihood you are going to need long term care and how are you going to pay for it if you do?
    • Who do you want to give authority to if you are diagnosed with Alzheimer’s or dementia and need a guardianship and conservatorship?
    • How do you want your possessions divided when you pass away?

    The answer to these questions are as unique as each individual that asks them. In order to answer questions like these effectively, it’s always helpful and often necessary to enlist the help of an Elder Law Attorney. Effective representation of seniors must address a host of interrelated, often very technical issues. The question isn’t just “Do I need a will” (which you definitely do), it’s “how do I effectively plan for the host of life changes that may happen from now until I pass away, how can I protect what I’ve worked so hard to gain, how can I maximize the benefits I could be eligible for, and how can I protect and provide for my loved ones?” It’s also “How do I make sure mom or dad have what they need to be as happy, healthy and safe as possible as they age.” And as difficult as these questions and answers may be, a difficult answer to a tough questions is much better than no answer to a question unasked. For more information on how to effectively plan for the transitions that come with aging, contact the attorneys at Masterson, Bottenberg & Eichorn, LLP.

    Information provided by Chad Eichorn, attorney for Masterson, Bottenberg & Eichorn, LLP. 14225 University Ave., Suite 210 515­216­0737, www.dsmlawyers.com. Mr. Eichorn is an Elder, Special Needs & Family Law Attorney and Partner at MBE Law. He is a member of the National Academy of Elder Law Attorneys, the International Academy of Collaborative Professionals, and is accredited by the Department of Veterans Affairs to aid in application for Veterans Benefits.

    Filed Under: Advertorial, Health, Senior Living Tagged With: Elder Law Attorney, Masterson Bottenberg & Eichorn LLP

    It Takes A Village: Waukee YMCA

    November 3, 2015 by admin

    It Take a Family to Raise Our Children

    The Y is committed to nurturing the potential of youth. In order to do that, good role models are needed. Fortunately for our community, we have families like the Hunzekers. Three Hunzeker siblings—Clarissa, Miranda, and Erika—have led our youth as counselors in Y Day Camp and Child Care programming—five years, three years, and 14 months, respectively.

    This summer, they’re working side by side.

    Why the Y?  “I like how much the Y gives back to the community,” said Erika. Clarissa added, “I enjoy knowing that I’m helping children learn about Y values and other important things.” Miranda shared, “Every day is a new adventure. There are so many unique personalities in the kids in our program. It’s fun to be around them and teach them values they will use someday. I will definitely use this leadership experience in my future profession someday, as well.”

    Erika said she feels the Y creates a healthy and supportive environment for their staff, as well. “I love Gretchen [Stanger, Program Director] and Cyndi [Doerr, Waukee Elementary Site Supervisor]. If I ever need something, or want to talk, they always respond. The connections you form at camp, with not only the kids, but also the staff, are special.”

    “I’ve really been impressed as I’ve seen this family interact in our community, not just the Y,” said Eric Kress, Executive Director. “I also have personally witnessed their impact through my 7-year-old daughter. One day on the way home from after-school programming, my daughter shared that she and Miss Erika were not just friends, but great friends, because Miss Erika always talked to her and called her by name. It meant a lot to me, as a father, to hear about relationships like that being formed.”

    All three Hunzeker siblings are or will be Waukee High School alumni—Clarissa in 2012, Miranda in 2014, and Erika in 2016. Clarissa is starting her first year of pharmacy school at Creighton University. Miranda just finished her first year at Graceland University and is pursuing a career in pediatric nursing. Erika anticipates studying psychology and human resources at Creighton.

    This summer’s Y Day Camp programming focuses on relationships, belonging, and achievement. The program is specifically concentrating on achievement through water safety, sports, and exercise by using the Waukee YMCA facility and its staff leadership.

    To learn more about Y Day Camp, child care, or any of the Y’s other youth program opportunities and services, visit the Y or its website, www.dmymca.org.  

    If you’re interested in working at the Y, you can browse current job vacancies at www.dmymcajobs.org.    

    Filed Under: Health

    Swimming Lessons Saves Lives

    November 3, 2015 by admin

    71% of the World is Water & Children Are 100% Curious

    Drowning can happen nearly anywhere with standing water. But, as a parent or caregiver, you can’t keep your children sidelined. You need to equip them with the tools they need to be confident in and around water so they don’t lose out on the health benefits of exercise, the opportunities to bond with family and friends, and the sense of accomplishment that comes from learning new skills.

    Consider these startling statistics:

    • Three children die every day as a result of drowning.
    • Drowning is the second-leading cause of death for children from 5-14 years old.
    • Sixty percent of youth drowning incidents occur under adult supervision.
    • Ten percent of youth drowning incidents occur within 10 feet of safety.

    The YMCA has a unique opportunity to help with this social need.

    • There are more than 900 Ys in 10,000 communities across the country.
    • The Y owns and operates more swimming pools than any other organization in the country.
    • In 2013, Ys delivered swim instruction to more than 1.2 million children.
    • The Y engages 9 million youth in its programs annually.

    What can you do as a parent? Take the family pledge when using pools.

    FAMILY PLEDGE

    • We will always watch children around water.
    • We will stay within arm’s reach of young children in the water.
    • We will swim near a lifeguard.
    • We will reach or throw—not go—to help a swimmer who is in trouble.
    • We will learn CPR.
    • We will enroll children in swim lessons.

    YMCA swim lessons are available year-round. Swim lessons are offered to children beginning at 6 months of age through Waterbabies parent/child lessons. Small group lessons begin at age 3. The Waukee Family YMCA offers a progressive aquatics program that works to help meet the needs of everyone—from both children and adults learning to swim, to advanced-level swimmers pursuing competitive goals.

    To register for Y swim lessons, visit www.dmymca.org or visit the Y. YMCAs also offer safe, year-round environments for open swimming and lap swimming. Join the Y, and receive free open swim benefits, as well as early registration dates and reduced program fees for swim lessons.

     

     

    Filed Under: Health

    Why Your Posture Is Important

    November 3, 2015 by admin

    Q: Is posture really that important?

    A: Yes, your mother was right; posture is extremely important. Your posture is an indicator of your overall health. In many cases, headaches, back pain, breathing problems, balance issues, tight shoulder muscles, tight leg muscles, and even plantar fasciitis can be attributed, at least partly, to poor posture.

    You can check your posture yourself. Take two photos of yourself, capturing your entire standing body—one shot from the front, and one from the side. When looking at the front-facing photo, check whether your eyes are level, as well as your ears and hips. When looking at the photo taken of yourself from the side, check that your ear canal is directly over the middle of your shoulder, which should be directly over the middle of your hip, which should be directly over the bump on the outside of your ankle.

    Abnormal posture is one of the most commonly undiagnosed problems. Based on today’s fast-paced, yet sedentary, lifestyle, it can be difficult to maintain proper posture. Habits that form early on while watching television, learning to drive, using a computer, or even playing video games can have long-lasting negative effects on your posture.

    Fortunately, posture can always be improved, and can often be corrected. Most postural abnormalities involve a group of muscles that are too tight and a group of opposing muscles that are too stretched. A number of chiropractors, physical therapists, and other doctors are trained in recognizing and correcting these patterns. Ask your doctor about specific stretches and strengthening activities that can help you improve your posture.

    www.enhancedhealthchiro.com

    Filed Under: Health

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