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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

3B5B6545-overlay

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

Taming the Anger Beast

July 6, 2015 by admin

Recently, a scene began to unfold at my house that has been all too familiar over the last couple of years.

Perhaps some of you can relate: My soon-to-be 4-year-old son was watching a cartoon on our tablet. I gave him a heads up that in 5 minutes, it was going to be time to put the iPad away. (Some of you can already see where this is going.) At the end of five minutes, I said, “Connor, it’s time to put the iPad away.” He glanced up at me briefly, returned his gaze to the iPad, and replied, “No, I don’t do that right now.” I persisted, “Connor, it’s time to put away the iPad. Please turn it off.” No acknowledgement from my son this time – he continued watching his cartoon as though I’d said nothing at all. In the interest of giving him one last chance to make a better choice, I said to him, “Connor, I will give you to the count of three to turn the iPad off, or I will do it for you, and you won’t see the iPad tomorrow.” I hadn’t even uttered the word “one” before my son exasperatedly crossed his arms in a defiant pose and screamed, “NO!!!”

The Hulk was awakened …   

8158999967_6291f90273_bMore often than not, once Connor crosses his arms like that, a tantrum of epic proportions is what follows. For the past couple of weeks, however, my husband and I have been working on a different approach with Connor. When I saw him start to get angry, I asked him, “Are you angry right now?” This by itself is an approach – helping him to label the emotion he is experiencing before he’s too caught up in the midst of it to think and listen. With his arms still crossed and his lower lip stuck out in a distinctive pout, Connor shook his head to indicate “yes.” Then, I said to him, “What should we do when we’re angry?” He looked at me as though contemplating the question, and then slowly took in a breath through his nose. He closed his eyes for a few seconds, and continued taking in deep breaths – in through the nose, out through the mouth. With a few additional re-directing statements from my husband and I, Connor was on his way to the bathroom to get ready for bed. NO TANTRUM!

For the last two weeks, we’ve been working with Connor on deep breathing. We practice it when he’s not angry or upset, and talk about how to use it when he is. Last night, that work paid off ten-fold. Connor calmed himself down and was able to move on without all the drama and stress that often characterizes bedtime in our household. We all fell asleep happier that night.

Try It Out

Practicing deep breathing, or ‘calm breathing,’ as it is sometimes also referenced, with a young child can be challenging. Therefore, we are practicing with bubbles. If your child is like mine, he gets so excited at the sight of bubbles that he quickly blows and blows and blows, without producing many bubbles. In order to really get those bubbles flying, you have to give a long, slow and controlled exhale – the same kind used in deep breathing.

Be sure to explain to your child what you’re doing and why, otherwise, it’s just play time with bubbles. For Connor, we tell him this before we pull the bubbles out, otherwise he gets distracted by the desire to get his hands on that wand. If you can, illustrate the difference between the quick breaths and the longer ones. Your child will know they’re doing it right when they see all those bubbles floating through the air – instant gratification!

Practice Makes Perfect

As with anything else, it takes practice to get really at the deep breathing. Be sure to spend a few minutes everyday until your child gets the hang of it. If you see him start to get the hang of it and actively use it when getting upset, that’s probably a cue you can back down the amount of practicing. If some backsliding occurs, increase the frequency. Every child is different, and so is every family, so figure out what works best for you.

I truly subscribe to the ‘it takes a village’ philosophy, so please share your thoughts and suggestions for helping kids stay calm!

Additional Information

To learn more about deep breathing and other relaxation techniques for kids, check out these useful sites:

AnxietyBC
Kids Relaxation
Fit Jr. – WebMD

photo credit: The 2012 Central Canada Comic Con – Hulk via photopin (license)

Filed Under: Health, Lifestyles

Swim, Bike, Run…Pie

May 7, 2015 by admin

Pieathlon Cancer Logo horizontal

Waukee YMCA hosts Pieathlon

Here they come! First they swam, then cycled and now are rounding the three-mile mark toward the finish line…right to the pie. Yes, not just the sweet personal victory at the finish but all-American dessert usually found wafting sumptuously in grandma’s kitchen, not at the Waukee Family YMCA. Triathlon plus pie equals a delicious active event this spring for a cause: the 2015 YMCA Pieathlon.

Dave Milburn founded the Pieathlon as a way of celebrating his wife, Penny, fighting a strong battle against cancer. Elements of both fitness, relationships and tradition are tied together in the event. Avid RAGBRAI riders, the couple would toast to a ride well rode by eating delicious pie with their fellow cycling friends. These friends proved one of the strongest support systems throughout Penny’s persistence and positivity after being diagnosed with cancer.

Eric Kress, executive director of the Waukee Family YMCA, said that this is seen as a beginner level tri due to the shorter distances for each part of the race and the indoor swim—400-meter swim in Waukee YMCA’s Charlotte Broderick Natatorium, 12-mile bike ride and three-mile run. This year the event is also hosting a youth triathlon featuring a 200-meter swim, five-mile bike route and one-mile run.

“Everyone who is part of the Y community benefits—especially, those that have found that a healthy lifestyle and meaningful relationships found at the Y have helped them endure through a difficult circumstance, like cancer,” Kress said.

Pieathlon Family

The Marquardt Family

Jayme Marquardt and her family have experience the truth in that statement this year. Just after ringing in the brand new year, on January 6 Jayme’s husband Jason was diagnosed with Non-Hodgkin Lymphoma after months of illness and a brief period of hospitalization. On top of this news, Jayme was at 34 weeks pregnant and at high-risk.

Between the multitudinous doctors appointments and taking care of each other, it was Jayme and Jason’s goal to keep their children’s lives as stress free as possible. Bailey, age 12, and Jase, age 6, are highly engaged with the Waukee Rays Swim Team.

“Some people could not understand why we continued to worry about getting Bailey and Jase to their swim practices each night and swim meets on the weekends, but swimming was a stress reliever for them!” Jayme said. “They needed to get out of the house and it was fun for them to be with their coaches and friends; it kept them healthy and gave them consistency in a very uncertain time.”

She added that during this difficult time the family had to accept they could not continue with regularity alone.

“Consequently, the members and staff of the Waukee YMCA and Healthy Living Center have amazed us with their generosity; they have been a huge part of our support system,” Jayme said.

Meals, donations, transpiration assistance, childcare and prayers have been offered to and appreciated by the family.

“Being the recipient of so much love has definitely been the silver lining in this situation; the YMCA is a wonderful organization and our story is just one example of how they put their values into action.”

This year proceeds from the Pieathlon will be directed toward scholarships, including Bailey and Jase to continue swim team participation.

Jason is currently continuing with chemotherapy and the family has a newborn baby girl growing quickly.

Jayme said, “This has definitely been one of the most difficult times in our lives but we are doing OK…and we can only say this because of the help and support that we have received. The YMCA has been a huge part of this and we are truly grateful!”

Register to be a part of pie in the cancer survivorship journey:

When: May 23, 2015 beginning at 7:30 a.m.
Where: Waukee Family YMCA, 210 N Warrior Ln, Waukee, IA 50263
Register: At the Waukee Y Welcome Center, by phone at 515-987-9996 or online at pieathlon.org
Price: Early bird registration through May 14 at 11:59 p.m. Individual Sprint Tri Participant, $50/$65 (after 5/14); Team Triathlon (three participants) $105/$140 (after 5/14); 
Packet Pick-up: Friday, May 22 4-7 p.m.
Info: visit pieathlon.org or call the Waukee YMCA at 515-987-9996

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Filed Under: Health, Lifestyles

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