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You are here: Home / Archives for 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

Better quality of life from simple enjoyments

April 1, 2015 by admin

A person with Alzheimer’s or other dementia doesn’t have to give up the activities that he or she loves. Many activities can be modified to the person’s ability. In addition to enhancing quality of life, activities can reduce behaviors like wandering or agitation.

As Alzheimer’s progresses, you may need to make other adjustments to the activity. Use the following tips:

Keep the person’s skills and abilities in mind.

A person with dementia may be able to play simple songs learned on the piano years ago. Bring these types of skills into daily activities.

Pay special attention to what the person enjoys.

Take note when the person seems happy, anxious, distracted or irritable. Some people enjoy watching sports, while others may be frightened by the pace or noise.

Consider if the person begins activities without direction.

Does he or she set the table before dinner or sweep the kitchen floor mid-morning? If so, you may wish to plan these activities as part of the daily routine

Focus on enjoyment, not achievement.

Find activities that build on remaining skills and talents. A professional artist might become frustrated over the declining quality of work, but an amateur might enjoy a new opportunity for self expression. For activity ideas join ALZConnected, our message boards and online support community. Every day, caregivers like you share new ideas and encourage one another.

Relate to past work life.

A former office worker might enjoy activities that involve organizing, like putting coins in a holder or making a to-do list. A farmer or gardener may take pleasure in working in the yard.

Look for favorites.

The person who always enjoyed drinking coffee and reading the newspaper may still find these activities enjoyable, even if he or she is not able to completely understand what the newspaper says.

Adjust activities to disease stages.

As the disease progresses, you may want to introduce more repetitive tasks. Be prepared for the person to eventually take a less active role in activities.

Glen Oaks Alzheimer’s Special Care Center

Filed Under: Health, Senior Living

What is “kinesio-tape?

April 1, 2015 by admin

Q: What is “kinesio-tape?” 

Is it just for athletes?

A: “Kinesio-tape” is short for kinesiology tape. 

It is a special kind of tape that doctors, physical therapists, and trainers use to enhance therapy. Kinesio-tape has three main functions. First, the tape provides “dynamic support,” meaning that it will offer stability while allowing you to move. Second, the tape helps to decrease pain in the area it’s applied. Third, the tape helps reduce swelling and improve lymphatic flow.

Kinesio-tape is designed to mimic the thickness, weight, and elasticity of human skin. This lends the tape to nearly endless applications. The tape can be worn for three to six days; it’s waterproof and can be worn while exercising, swimming, or in the shower.

Athletes sometimes notice bigger improvements faster, but you don’t need to be an athlete to benefit. Benefit from the tape is determined by the cause of your problem, not by what you do for a living!

Common conditions that improve with the use of kinesio-tape include: whiplash, carpal tunnel, muscle cramps, back pain, shoulder problems, plantar fasciitis, golfer’s elbow, tennis elbow, shin splints, ankle sprains, knee issues, postural problems, and pain.

It must be noted that kinesio-tape alone is not a “cure all.” If you use the tape but don’t address the cause of the problem, the tape will not have a lasting effect. To get the best results, the tape must be coupled with other conservative care therapies. Ask your doctor how you can benefit from the use of kinesio-tape.

Enhanced Health Chiropractic
www.enhancedhealthchiro.com

Filed Under: Health

Scott Wiley: Rockin’ and Walkin’ at the Waukee Family YMCA

April 1, 2015 by admin

Hit the Waukee Family YMCA indoor track on any given day between 6:15 and 10 a.m., and you may see Scott Wiley. With his earbuds in, iPhone with external charger at the ready, and Fitbit clipped to the center of his shirt, Scott is likely walking his daily half marathon.

Screen Shot 2015-04-01 at 3.25.35 PMYes, you read that right. Scott, age 45, walks an average of 20 miles every day, with 13 of those miles around the Waukee YMCA track and building, or on different trails around the city.

“I started with nine walking routes at five miles each,” said Scott. “I am able to cover the entire city of Waukee in one week! Take into account I cannot run, but I am a heck of a power walker!”

During his time on the track, he multi-tasks by talking with friends, tackling Fitbit challenges, and listening to music.

“It’s usually rock or country that I listen to…if I ain’t rockin’, I ain’t walkin’,” Scott laughed.

Scott was born with Cerebral Palsy and began walking five years ago “out of boredom” and to be healthier.

“I needed something to do, so I started walking and never quit,” said Scott, who works at the Waukee Hy-Vee in the afternoons.

Scott has walked the IMT Des Moines Half Marathon and the Drake Relays Hy-Vee Road Race Half Marathon. He keeps meticulous track of his steps with the help of his trusty Fitbit. His Fitbit friends have christened him “THE BEAST” on the fitness-tracking tool.

It’s a proper nickname for him, as all of this walking—over 28 million steps, or 13,000 miles at the time of interview—equates to walking halfway around the world. All these steps have kept him at the top of every leaderboard in Iowa, ranking between number one and two. He has also previously been the number five Fitbit stepper in the nation.

Beyond the leaderboards, Scott’s Fitbit usage has also led to other major healthy lifestyle changes for the Waukee resident. When he started walking, he weighed 240 pounds. Between walking, clean eating (think fruits, vegetables and no artificial sugar), and medicating a thyroid condition, he has lost 90 pounds.

Scott uses Fitbit to track his steps, calories burned, mileage, and floors climbed—among other analytics. The in-app gamification functionality acts as a natural motivator for steppers. Users can earn badges, participate in challenges, or start challenges for other to join in—like Scott does.

Users can also join groups within the app or on Facebook for motivation. Scott is the administrator for two Fitbit user groups, the Red Tennis Shoe Fitbit Group and the Red Tennis Shoe Rebounders Fitbit Group. Rebounders are members who jump on a mini trampoline to count steps.

“I was conned into buying my first rebounder last November by one of my Fitbit friends, and I love it!” Scott said, adding that it’s easier on his body than power walking.

In January of 2014, he made it a goal to set Fitbit history at the Waukee Family YMCA by walking 100,000 steps in one day, going beyond the 75,000 step badge. He accomplished his goal in approximately 13 hours by taking a break after every 25,000 steps. At the time, there was no badge for this accomplishment, and Scott contacted Fitbit until they added one last November. This past January, he repeated the feat and obtained the badge he deserved.

Through engaging with Fitbit, Wiley has made a number of friends from all corners of the community and even global acquaintances.

“Some of these people have become personal friends, and most I talk to every day; we share in the daily struggles and issues we face and have fun in the groups and challenges,” he said.

Scott also said that his life has changed forever since he began walking.

“If you look beyond that little piece of plastic called a tracker you buy in the store, there is a whole other world with it,” he said. “This experience cannot be put into words; this is something special.”

YMCA
www.dmymca.org

Filed Under: Health

Meaningful Moments make a difference with Alzheimer’s

April 1, 2015 by admin

Every person living with dementia has a unique story to tell. Everyone’s journey through the aging process and maze of illness follows a distant path. Because of this, each person experiences dementia in a very different way.

The more we can learn about the person’s past experiences, preferences, challenges and successes, the better we can address their current needs and honor their uniqueness as an individual.

Caring for the ‘whole person’ living with dementia, means not only meeting their physical needs, but it’s equally vital to address their social, emotional, mental and spiritual needs to ensure that their lives continue to hold meaning and purpose.

Focusing on remaining abilities while minimizing disability, and assisting the person to remain as independent as possible will help to preserve dignity, individuality and self-esteem.

Meaningful moments are crucial and occur throughout the course of a typical day for a person living with dementia. Dining, walking in the courtyard, sitting in the parlor or participating in a group activity can all contain meaningful moments. It’s about when one person connects with another person through compassionate interaction, evoking a pleasant memory, emotion or sensory impression.

By knowing a person very well and being familiar with their life story, skilled staff members can ease current challenges and bring meaningful moments of joy and self-worth to a persons present time, and throughout their remaining days.

Located in beautiful Urbandale, Iowa, the Glen Oaks Alzheimer’s Special Care Center is one of the newest and most comprehensive upscale assisted living care facilities in Iowa. Here you will find our family’s distinct Meaningful Moments® brand of memory care, where a full consideration of the resident’s life experience and background, preferences and interests are all incorporated into an individualized, customized treatment plan.

At Glen Oaks Alzheimer’s Special Care Center, residents can choose between long-term assisted living arrangements or short-term respite care, all the while benefiting from the JEA Senior Living mission to be the “…Leader in providing quality personal services to our residents, while honoring the experience of aging.”

Glen Oaks Alzheimer’s Special Care Center

Filed Under: Health, Senior Living

The New Wellmark YMCA

April 1, 2015 by admin

With the dawn of a new year, a new YMCA is coming to downtown Des Moines.

The Wellmark YMCA officially opened for business on New Year’s Day as the trained YMCA staff is helping individuals continue their journey to an active, healthy lifestyle.

The new facility at 501 Grand Avenue in downtown Des Moines replaces the more than half-century-old Riverfront YMCA. According to Tim Short, executive director of the Wellmark YMCA, the new Y will offer many of the same features as the Riverfront Y, but will be better designed – and new.

“One of the things many of our members are excited about is we are getting new equipment throughout the facility, replacing most of what is currently at the Riverfront Y,” Short said. “But more than anything else, the Wellmark Y will allow us to offer more classes and fitness opportunities to meet the fitness goals of our members.

“The Riverfront Y served the downtown Des Moines community well for the past 50 plus years and we believe that the new Wellmark Y will have just as big, if not a greater impact over the next half century.”

The Wellmark Y is not only newer but much bigger than the Riverfront Y.With over 140,000 square feet of space, this world-class facility includes, among other features…

  • Indoor Track – Short says the 1/8 mile track is the biggest indoor track in the city, almost twice as big as the current Riverfront Y.
  • 2 Basketball Courts – the junior high length courts have markings for volleyball courts as well.
  • 8 Racquetball / Handball Courts – the courts are located on the facility’s upper level with the capability of seating for tournaments.
  • 2 Squash Courts – the squash courts are the only courts in the Des Moines area
  • Wellness Center – the Wellness Center will be located on the upper level with the capacity of up to 100 machines.
  • Cycling Studio – tiered, enclosed structure with the capacity for up to 50 bikes.
  • Strength Conditioning Area – the free weight area will also be in this location.
  • Yoga Studio – located on the lower level in a quiet area of the facility, the Yoga Studio is equipped with cork floors.
  • Group Exercise Studio – this studio on the facility’s upper level will be used for group fitness classes including Body Pump, Zumba and Insanity.
  • More than 75 weekly classes will be held in the Group Exercise, Yoga and Cycling studios with early morning, noon-time, late afternoon, early evening and
    weekend offerings.

In the coming months, an eight-lane, 50-meter pool with seating for 1500 will be completed along with a four-lane, 25-yard pool. A café is also planned in the future on the first floor just off of the main lobby.

The Wellmark Y is one of 10 branches of the YMCA of Greater Des Moines. Membership rates will remain the same as the Riverfront Y and a YMCA membership is good at locations throughout Des Moines (except for the YMCA Healthy Living Center in Clive, which has an additional fee). Membership rates are based on household income and financial assistance is available.

YMCA
www.dmymca.org

Filed Under: Health

Defeating Winter Skin Dryness

April 1, 2015 by admin

Winter’s cold, blustery weather causes many of us to suffer from dry skin.

Outside temperatures and humidity levels plummet. We retreat indoors for warmth only to encounter dry air generated by our furnace and fireplace. We attempt to stay healthy through the cold and flu season by washing our hands more frequently. It doesn’t take long before our lips and hands crack and our skin begins to feel itchy, flaky and dry.

There are a number of things you can do to help prevent dry skin, such as:

  • Taking shorter showers or baths and moisturizing immediately afterwards (before your skin dries) with emollient creams.
  • Turning your thermostat down.
  • Using a humidifier.
  • Using only alcohol-free types of hand sanitizers.
  • Protecting your hands with gloves when going outside or when exposing them to water or chemicals (such as when washing dishes or using household cleaning products).
  • Moisturizing again!

As we age, our skin becomes thinner and dryer. According to a survey by the National Rosacea Society, 22-23 percent of the rosacea respondents in their 50’s and 60’s, respectively, reported increased dryness. This number rose to 34 percent after age 70. There are many options for improving dry, vascular skin.

At Urban Effects, we recommend an annual skin care consultation to review skin care routines and product usage.  January is a great time to schedule a complimentary VISIA skin analysis and design a customized plan for the upcoming year. We allow enough time to evaluate your skin, products and budget and to implement a plan that addresses your skin care goals. Skin care routines and products often need to change during colder, dryer months. In some cases, certain products may need to be eliminated, used less frequently or changed to different vehicles in order to improve the condition of the skin. This process often saves you time and provides
superior results.

We offer a variety of in-office treatments that can improve dry skin. These range from light to medium chemical peels, HydraFacials™ and NANO™ laserpeels. These treatments allow the appropriate skin care regimen to penetrate and accelerate hydration. They also provide fast relief with no downtime. In addition, many with facial redness enjoy visible improvement from a FotoFacial™ BBL™.

For more information or to schedule a complimentary skin care consultation, contact Urban Effects Medspa at 987-5188.

Urban Effects Medspa
www.urbaneffectsmedspa.com

Filed Under: Health

Keeping up the fight for healthy living

April 1, 2015 by admin

Meet Courtney Owen: MMA Fighter, Mother, Member, Y Coach 

Screen Shot 2015-04-01 at 12.50.34 PMStanding, arms crossed, in a royal blue YMCA staff shirt, Courtney Owen looks like a force of fitness to be reckoned with. Her biceps have been built not only by lifting weights, but by the ups and downs of a fitness journey well traveled.

Now a wellness coach at the Waukee Family YMCA, Owen assists members of all ages with orientation, ActivTrax and fitness testing.  But perhaps most significantly, she listens to and empowers YMCA members on their journey towards positive life change.

“I like all of the people here; you really get to know everyone,” Owen said. “Because of my own fitness goals and challenges, it’s easy for me to relate with people.”

Owen said that she has been inspired by many YMCA members striving to do their best.

“There’s a lady that has Multiple Sclerosis who rides a scooter and uses every last ounce of her independence,” Owen said. “She comes in and walks about a minute on the treadmill. She falls almost every time, but she gets back up and scoots off to her next exercise.  Members like that help you remember not to take things for granted,” she said.

She certainly has not taken getting her body back into shape for granted.

“I had my daughter six years ago, and at that time, I weighed 203 pounds,” Owen shared. “I gained something like 60 pounds while I was pregnant.”

Following the birth of her daughter, she became “obsessed with working out” in order to take her body back and beyond to a new level of fitness. Owen is a former MMA fighter, the kind that throws packed punches and kicks in the cages. Her last fight was in April 2013.

Before Owen moved to the area from southwest Iowa in the spring of 2013, she was training at a Tae Kwon Do gym. When she moved here, she needed a place to work out and the Waukee Y fit the bill. With a full weight room, a pool, and premiere small-group exercise classes, including Warrior Fit and Boot Camp, the Waukee Y became her second home.

“When a position opened up at the Y, I thought, ‘I’m here all the time, why not work here?’” she said.  So she quit her full-time job at an optometrist’s office and started working at the Y. She hasn’t looked back, only forward – to graduating from the Fire Academy later this month. Owen also works part-time on the Grimes Fire/EMS team.

When you join the YMCA of Greater Des Moines, you gain access to nine YMCA locations, many great programs and services, and a passionate staff of team members focused on helping you reach your goals. Stop in and meet with Owen, or another one of the wellness coaches, and take the first step towards a healthier life.

Waukee YMCA
www.dmymca.org

Filed Under: Health

Holiday Skin Advice

April 1, 2015 by admin

No-Downtime Treatments to Help You Look Your Best

The holiday season is here once again. While we all have our own approach to celebrating the holidays, we all experience the stress that comes with extra-busy schedules. This can result in what I call “holiday hangover skin” – skin that looks dull and dehydrated, perhaps with atypical acne breakout.

As a skin health professional, I love telling people about quick, easy, no-downtime treatments that keep your skin looking radiant and healthy.

I personally recommend the HydraFacial – the ultimate complexion reviver and the perfect treatment to keep you looking your best throughout the holiday season. In less than an hour, this rejuvenating treatment uses a series of cleansers and serums to repair and protect skin while extracting oil build-up and damaged tissue. You will relax in a calming facial room and enjoy a state-of-the-art, crystal-free exfoliation and the infusion of a light serum. The result? Beautiful, glowing skin. The treatment is customized for your skin type and requires no downtime, yet provides visible results.

You may elect to add LED Light as well – a soothing, plumping treatment that restores firmness and promotes collagen production and healing. This treatment is suitable for all skin types, even sensitive and actinic skin. Anyone seeking a renewed complexion will enjoy this service.

You may be thinking that there’s just no way you can justify the time or expense. I encourage you to think about how you feel when you look your best. This is an affordable gift that you can give yourself to get you through the chaotic days ahead. Or perhaps you can put it on someone’s gift list – someone who is looking for the perfect gift for you!

Call Urban Effects Medspa today to learn more about our services and products to help you look your best throughout the busy holiday season ahead.

Urban Effects Medspa
www.urbaneffectsmedspa.com

Filed Under: Health

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