q quality of life through health (january 2012)

WORKOUTIN STYLE,COMFORT

WORKOUTIN STYLE,COMFORT

NEWGYMSPRINGSTO LIFE

COME ON,GET HAPPY:Banish thewinter blues

QUALITY OF LIFE THROUGH HEALTH

January 2012

byline tag with dummy text.

2 | JANUARY 2012

QEDITOREllen Modersohn [email protected]

STAFF WRITERSPatt JohnsonJennifer Miller

DESIGNERAmanda Holladay

COPY EDITORSJoe HawkinsCharles FlesherDarla Adair-PetroskiKimberly Isburg

PhotographerMary Chind

ADVERTISING SALESKimmMiller 284-8404

Des Moines RegisterMagazine Division

VICE PRESIDENT CONTENTRick Green

PRESIDENT & PUBLISHERLaura Hollingsworth

© 2012 Des Moines Registerand Tribune Co.

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

Q WHAT'S IN

NUTRITION4 Three warming, filling andhealthful winter soups.5 Feeling a little cranky? Check outthese good-mood foods to helpimprove your outlook.

HEALTH6 Pull together a team and gethealthy as part of the Live HealthyIowa program that starts this month.

FITNESS8 Sky Zone, a gym opening inGrimes this month, gets clientsjumping for their health withwall-to-wall trampolines.

WEIGHT LOSS10 You can lose weight at any age— and Grace Connell, age 90, isliving proof.

MIND AND BODY12 That touch of the blues you geteach winter could be somethingmore. What to watch for and how totreat it.

BEAUTY14 Look and feel great with thesenew workout clothes as you head tothe gym.

A pit full of foam blocks provides a soft landing at the Sky Zone in Buffalo, N.Y. A similar facility is setto open soon in Grimes. SPECIAL TO THE REGISTER

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January 2012 | 3

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4 | JANUARY 2012

Q NUTRITION

There’s nothing morecomforting than a hotbowl of soup when theweather cools down. Warm up with thesehearty, easy-to-prepare soups, madewithout excessive calories or fat.

Spicy soup

Red chili pepper flakes give spicy tomatoand turkey soup with ditalini a fiery kick,while lean ground turkey breast andfiber-filled beans give it staying power.Store-bought marinara sauce acts as aconvenient soup base, and each fillingserving comes in at 330 calories.

Satisfying soup

When I think of cozy, cold weather soups, Iautomatically think of chicken noodle soup.My go-to recipe is my grandmother’s, whichis as waistline-friendly as it is satisfying at

only 200 calories a serving.

Melt one tablespoon butter with twoteaspoons olive oil in a large soup pot. Chopand saute two carrots, one rib of celery, halfan onion and two garlic cloves with salt andpepper until soft. Season two chickenbreasts with salt and pepper, cut intobite-sized pieces, and add into the pot with46 ounces low-sodium chicken broth. Bringto a boil then add 8 ounces frozen eggnoodles and cook according to packagedirections. Serves 6.

Speedy soup

Short on time? Five minutes is all it takes towhip up a single bowl of speedy egg dropsoup. Whisk together one whole egg withone egg white, then drizzle into two cupsboiling low-sodium chicken broth whilewhisking with a fork. Continue to cook andwhisk for 30 seconds, then ladle into a bowl.Drizzle with ½ teaspoon low-sodium soysauce. Easy and filling for under 120 calories.

Healthy winter soup recipesThree waistline-friendly winter soup recipesStory and photosby Kristin Porter

Spicy tomato and turkey soup with ditalini pasta

SPICY TOMATO & TURKEY SOUPWITH DITALINI

Serves 6

INGREDIENTS

1 teaspoon olive oil

2 whole carrots, chopped

½medium onion, chopped

2 cloves garlic, minced

1 pound 99 percent fat-free ground turkeybreast

salt and pepper

1 jar marinara sauce, (23-28 ounces andunder 90 cals/serving)

3 (14-ounce) cans low-sodium, fat-freechicken broth

1 can cannellini or Great Northern beans,drained and rinsed

½ teaspoon red chili pepper flakes

½ teaspoon Italian seasoning

½ cup ditalini, or other small pasta

DIRECTIONS

1. Heat oil over medium heat in a largesoup pot. Add in carrots, onion, garlic andturkey breast, and season with salt andpepper. Cook until turkey is no longerpink, breaking it up as it cooks.

2. Pour in marinara sauce, chicken broth,beans, red chili pepper flakes and Italianseasoning. Bring to a boil then add inpasta. Lower the heat and simmer for 10minutes, or until pasta is cooked. Seasonwith more salt and pepper if necessary,and ladle into bowls to serve.

Egg drop soup

Find Kristin Porter’s blog—Iowa Girl Eats — at DesMoinesRegister.com/Life and discoverwhat nutritious meals Kristin ismaking this week.


January 2012 | 5

Q NUTRITION

The winter blues maybe in full swing for manypeople, but there are foodsthat can actually improveyour mood. However, eatfor sustained energy, notquick-fix stimulation.

Coffee, tea and choco-late may make you happy,but they often lead toblood sugar (and mood)crashes later. High qualityfoods help produce chemi-cals in your brain that canimprove not only yourmood, but also your mem-ory, energy level andsleep.

Choose complexover refinedcarbohydrates

Refined carbohydrates(things made with whiteflour) are digestedquickly, causing yourblood sugar to spike, thendrop. This leaves youcranky, tired and reachingfor more to eat.

Instead, eat wholegrains, vegetables, fruitsand legumes for complexcarbohydrates and fiber todecrease blood sugarswings.

Eat proteinat eachmeal

Heart healthy, leanprotein helps your brainrelease dopamine andnorepinephrine shortlyafter you eat. Result: Youare more alert andfocused for hours.

Get enoughvitamin D

This sunshine vitaminhas been linked to de-creased depression andcancer risk.

Make sure you aregetting enough byconsuming plenty of fishwith bones, low-fat dairy,fortified soy milk and eggyolks. (If you are consider-ing a supplement, speakwith your health careprovider to determinewhat is best for you.)

Develop a consistenteating pattern

Make sure you startyour day off with break-fast within 90 minutes ofwaking up.

Throughout the day, eatevery three to four hours

for constant energy andfuel. Try almond-honeypower bars for a whole-some breakfast or snackanytime. (Recipe at right.)

Exercise

The effects of exercise,like better sleep, includeimproved mood and betteroverall outlook, and canlast up to 24 hours afterexercise is completed.

Try to be physicallyactive every day and stayhydrated with plenty ofwater, fruits, veggies andcalorie-free beverages.

Whitney Packebush is the Farewaycorporate dietitian. Contact her [email protected]. Also see www.fareway.com.

GOOD-MOOD FOODSMAKING THE RIGHT EATING CHOICES CAN IMPROVE YOUR PHYSICAL, AS WELL AS MENTAL, OUTLOOK

ALMOND-HONEYPOWER BARSThese bars are great for breakfast on the go. Experi-ment with different nuts and dried fruits to makethem your own.

Makes: 9 bars

Prep time: 30 minutes

Total time: 1 hour

INGREDIENTS1 cup old-fashion rolled oats

¼ cup slivered almonds

¼ cup sunflower seeds

1 tablespoon flaxseeds

1 cup unsweetened whole grain puff cereal1⁄3 cup dried apricots, chopped

¼ to 1 cup creamy peanut butter (with the honey,enough to combine the dry ingredients thoroughly)

¼ cup brown sugar

¼ to 1 cup honey

½ teaspoon vanilla extract1⁄8 teaspoon salt

DIRECTIONS

1. Preheat oven to 350 degrees. Coat an 8-inch panwith cooking spray.

2. Spread oats, almonds, sunflower seeds and flaxseedson pan and bake until the oats are lightly toasted andthe nuts are fragrant, shaking the pan halfwaythrough, about 10 minutes.

3. Transfer to a large bowl and add cereal and apricots.

4. Combine peanut butter, sugar, honey, vanilla andsalt in a small saucepan. Heat over medium-low, stir-ring frequently until the mixture bubbles lightly, about2 to 5 minutes.

5. Pour the peanut butter mixture over the dry ingre-dients and mix until no dry spots remain.

6. Transfer to an 8-by-8 pan. Lightly coat your handswith cooking spray and press the mixture down firmlyto make an even layer. Refrigerate until firm, about 30minutes. Cut into 9 bars.

Nutrition information per serving if using full cups ofpeanut butter and honey: 405 calories; 16 g fat; 2 gsaturated fat; 0 mg cholesterol; 74 mg sodium; 58 gcarbohydrates; 4 g fiber; 12 g protein.

Recipe modified from EatingWell.


If you’ve made a NewYear’s resolution or two,taking part in LiveHealthy Iowa might justhelp you keep them.

This year marks the11th for Live Healthy Iowa— formerly known asLighten Up, Iowa— andorganizers hope as manyas 60,000 Iowans partici-pate in the program,which encourages friends,families, businesses andcommunities to worktogether in team-basedwellness challengesdesigned to promotepositive lifestyle changes.

This year’s programbegins Jan. 23.

“The challenges weoffer have been proven tochange the culture of acompany or communityone team at a time,” saidNicole Bruce, healthinitiatives director forLive Healthy Iowa. “Whenwe changed our name in2008, we wanted it toreflect that we’re all aboutwellness, not just weightloss. There are manycomponents to whatIowans can do to becomehealthier and improvetheir quality of life.”

Bruce said LiveHealthy Iowa is modeledafter the Iowa Gamesbecause organizersbelieve a team-basedmodel provides themotivation and supportnecessary to achievechanges in lifestyle.

“Whether you’relooking to make changesin terms of nutrition,

stress relief, emotionalwellness, weight loss,exercise — whatever it is,we probably haveactivities to help youachieve it, and a big partof that is encouragementfrom others,” Bruce said.“It’s a great opportunityfor friends, familymembers and co-workersto get together and seewhat they canaccomplish.”

Live Healthy Iowaworks this way

Participants formteams of two to 10individuals and gathereach teammember’s emailaddress and T-shirt size.Each team chooses a nameand a team captain, andregisters online, with eachmember paying a $20 fee($15 with a coupon fromHy-Vee).

For the entry fee,participants receive aT-shirt and a magazinesubscription.

The teams then use theLive Healthy Iowa websiteto choose activities inwhich to participate, thentrack weight loss and/orminutes of activitygenerated. Teammembersearn badges and otherrewards via the website.

“The website is veryinteractive and makes itvery easy to track yourprogress; it tends to bevery motivating to seewhere you were andwhere you are now,”Bruce said. “We haveenhanced trackingcapabilities this year that

Live HealthyFORM A TEAM AND GETMOVING IN STATEWIDEEFFORT TO PROMOTEHEALTHIER LIFESTYLES

By LISA LAVIA RYANSpecial to Q

Des Moines International Airport employees Tara Ely,left, and Coleen Roberts walk along a path near theairport recently. Ely walks during her breaks every day.BRYON HOULGRAVE/Q

6 | JANUARY 2012

Q HEALTH


January 2012 | 7

make the site moreinteractive and make iteasier to encourage otherswho are trying to makethe same kinds of changesyou’re trying to make.”

When Tara Ely ofUrbandale first heardabout Live Healthy Iowa afew years ago, she didn’tthink she wanted to makeany lifestyle changes. Butafter some co-workers atthe Des MoinesInternational Airportdecided to form a team,she realized thatincreasing her activitylevel couldn’t possiblyhurt.

“A bunch of us did the‘get moving’ challenge,and we’d try to motivateeach other,” Ely, 27, said.“We would have logsheets, and on our twobreaks every day, we’d gofor a 15-minute walk. Thenat lunch, some co-workersand I would go on

60-minute walks on theaccess roads at theairport. So before I knewit, I was getting a ton ofexercise I hadn’t gottenbefore.”

The increased exercisealso led Ely to initiateanother healthy lifestylechoice — increasing herwater intake.

“It was easy to takethat bottle of water withme on my walks, andbefore I knew it, I washydrating properly andbegan to feel better,” shesaid. “I really wasn’ttrying to lose weight, but Iwas amazed at howmuchbetter I started feelingoverall, and howmuchbetter mymood was.”

“In college, I had beenreally active, but thenhaving a desk job, plusgrad school and anotherpart-time job, caused meto not get as muchexercise. I just didn’t have

time to get to the gym. SoLive Healthy Iowa workedfor me because itincorporated fitness intomy free time at work. Itwas a lifestyle change Icould keep up with.”

Bruce said experiencessuch as Ely’s are commonand prove that flexibilityis one of the keys tosuccess.

“One of the greatthings about Live HealthyIowa is that you can makeit what you want it to be,”she said. “There’ssomething in it foreveryone.”

LEARNMORETo learn more about LiveHealthy Iowa, visitwww.livehealthyiowa.org.The program begins Jan. 23,but organizers will acceptregistrations until Feb. 29.

Tara Ely and ColeenRoberts are part of a teamthat walks during breaks.BRYON HOULGRAVE/Q

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8 | JANUARY 2012

Q FITNESS

You’ve heard theexpression, “thesky’s the limit.”

Well, in a Sky Zone theceiling is your limit.

Imagine a gymnasiumcovered with connectedtrampolines. Even the8-foot-high, 50-degree-angled side walls areresilient trampolines,creating a huge bowleffect. If you want to dunka basketball, you can. Ifyou want to make acarefree head-over-heelsflip (into a pond of softfoam padding), you can.Dive through that hoop —go for it.

For husband and wifeowners Richard Andra-schko and Tracy Walker-Andraschko of Waukee,the Sky Zone IndoorTrampoline Park providesa unique fitness destin-ation that’s fun, and is ameeting place for thewhole family. Theirslogan: “Have Fun, FlySafe.”

They are aiming toopen a Sky Zone in Grimesby the end of January.Plans call for an adultcoed dodgeball league onMonday nights. Teenleagues will also beoffered throughout theyear.

Targeting kids,young adults

Although the targetcustomer age group is10- to 18-year-olds, theyexpect to draw youngadults in their early 20s.

There are no agerestrictions, says Richard.You can participate “if youcan stand and walk.”

“Honestly, we wanted

to open a business that hada fitness aspect to it,”Tracy said. Her daughter,Jordan, is a competitivecheerleader and thefamily felt a Sky Zonewould be a great fit fortheir family and Jordan’sfriends.

“The cheer girls arealways tumbling ontumble tracks and springfloors,” the owner/momsaid. “We love that kids of

all ages can get a greatcardio workout whilehaving fun. When you arejumping you don’t evenrealize that you areworking out.”

Sky Zone Des Moineswill be the first of its kindin Iowa. The affiliatedfacility that started it allopened in Las Vegas in2004, followed by one inthe St. Louis area in 2006.About 30 of the facilities

are either up and runningor opening soon across thecountry.

The Grimes facility(north on Highway 141from Interstate 80/35) islocated in a 25,000-square-foot building featuring15,000 square feet ofconnected trampolines.

It will have a huge openjump court, two dodgeballcourts, a kiddie court, afour-lane foam pit and two

Jump start a new fitness routineTHE SOON-TO-OPEN SKY ZONE GRIMES WILL OFFER 15,000 SQUARE FEET OF HIGH-FLYING FUN

BY BOBMODERSOHNSpecial to Q

A pit full of foam blocks provides a cushion for a belly flop at the Sky Zone IndoorTrampoline Park in Buffalo, N.Y. SPECIAL TO THE REGISTER

Richard Andraschko and Tracy Walker-Andraschko ofWaukee plan to open a Sky Zone Indoor Trampoline Parkin Grimes in late January. BOB MODERSOHN/SPECIAL TO Q


Sky Slam courts withbasketball hoops. Thereare two birthday partyrooms and a concessionarea. And, there is a24-foot-high ceiling.

Daughter Jordan, 12,and her friend, CarlieLittlefield, 13, also fromWaukee, checked out theMinneapolis Sky Zone(located in Plymouth,Minn.) for a test run whenTracy and Richard wereinvestigating the concept.

Jordan agrees thatbounding over themultiple trampolinesurfaces is good trainingfor her cheerleadingjumps.

“I like the foam pit,”said Carlie. It’s riskierdoing flips on a regulartrampoline, unless you’repretty skilled.

A few other friends ofthe Andraschkos hit theMinneapolis venue for atryout, too.

“My favorite part ofSky Zone was bouncing offthe walls and seeing howhigh I could jump,” saidKristin Hunke, 13, ofWaukee, in an email. Shesaid it was a great sourceof exercise, while stillbeing fun.

Kristin’s brother, Tyler,15, also enjoyed thejumping zone and expects

to sign up for otheractivities. His favoritepart was doing flips andhe’s looking forward toplaying dodgeball. “Afterhalf an hour of jumping,my legs felt like rubber,”Tyler said.

Their mom even gotinto the act.

“My sister and I hadplanned on just watchingthe kids jump, but afterlooking around and seeingall the adults jumping, wehad to give it a try,” saidDeb Hunke, 38. “It wasreally a lot of fun.”

What studies show

Evidence shows thattrampolining (“rebound-ing,” it’s called by someadvocates) provides agood workout.

A 30-year-old report,surprising to the group ofscientists who conductedthe tests, showed thatworkout benefits weregreater while trampolin-ing than running (on atreadmill).

NASA scientists

became interested inrebounding after observ-ing that astronauts inspace for 14 days “lost upto 15 percent of their boneand muscle mass becausetheir cells didn’t havegravity to oppose.” NASAlooked for an exercise thatwould strengthenastronauts both before andafter space trips. Theyfound that nothing workedas well as rebounding.

A posting on thewebsite for a British club,Brentwood Trampoline,www.brentwoodtc.org,lends further support torebounding’s upside:“Although bouncing is animpact sport, the period ofacceleration anddeceleration is muchlonger than with activitiessuch as jogging where thesurface used has no giveat all … it was notable thatduring the build up to theWorld Cup in 2002, DavidBeckham was seenbuilding up fitness andball skills whilst using amini-rebounder for thisvery reason.”

As with all exercise andactivities, though, taken toextremes it can causephysical problems. Postedon the Livestrong websiteis the American Academyof Orthopaedic Surgeons’position statement ontrampolines andtrampoline safety: “Themajority of trampoline-related injuries arefractures and sprains.

Less common are severeinjuries. … ”

Safety will be SkyZone’s number one focus,owners Tracy and Richardsay. Sky guards, onemonitor for every 20 or sojumpers, will make surethere is no more than oneperson per 8-by-10-footsquare of surface. Kidswill be grouped accordingto age.

The dodgeball court at the Sky Zone in Buffalo, N.Y., is surrounded by a wall oftrampolines. The Grimes facility will have two dodgeball courts.

Basketball players soar to new heights at the Sky Zone in Buffalo, N.Y. The Grimeslocation will have two Sky Slam courts with basketball hoops.

SKY ZONE DESMOINES1300 S.E. Gateway Drive, Grimes (two miles northof the Urbandale Super Target on the west sideof Highway 141)

LEARNMORESee Sky Zone Des Moines on Facebook for thelatest updates, plus more photos and videos:www.facebook.com/skyzonedesmoines

Kids get a workout jumping at the Sky Zone in Buffalo,N.Y. PHOTOS SPECIAL TO THE REGISTER

January 2012 | 9


Grace Connell, 90, of Des Moines' east side, has lost nearly 40 pounds and is lookingforward to showing off her new clothes on a trip to Florida. BILL NEIBERGALL/THE REGISTER

10 | JANUARY 2012

Q WEIGHT LOSS

At an age whenmany people arecontent to slow

down, relax and perhapsnot worry so much aboutgaining a few extrapounds, Grace Connell isbusy shopping for cuterclothes and enjoyingdoctors’ visits duringwhich she’s told she hasthe cholesterol of acollege student.

“My goal is 40 pounds,and I’m almost there,”Connell said of herrecent weight loss. “Boy,those last few are hard.But I’ll get there. Andthen, watch out! I’ll bewearing some of thenicer things I want towear, maybe on my tripto Florida.”

Connell, a lifelong DesMoines resident andgreat-great-grand-mother, happens to be 90years old. And over thecourse of the last coupleof years, she has dropped

the weight she’s alwayswanted to with the helpof new eating habits —and new relationships —she’s gained throughWeight Watchers.

“People say losingweight is hard, and it is,”Connell said. “But I canalso tell you that this hasbeen a lot of fun.”

Motivation:

Connell said she hadtried to lose weight forabout 40 years, but assoon as she’d shed a fewpounds, she’d put it rightback. But as she reachedher mid-80s, friends’ andfamily members’experiences motivatedher to try again — andmake the effort stick.

“Several people Iknew had come downwith adult-type diabetes,and I was afraid of that,”Connell said. “I was alsodeathly afraid of strokes.And I may be an old lady,but I still like to look niceand wear nicer clothes.

So I tried harder andwith the help of myWeight Watchers leader,I figured out some tricksthat made it work forme.”

Pounds lost:

The result of Connell’sefforts is that heronce-200-pound framenow holds only about 162pounds. And her doctor,who she said didn’t saymuch initially about herweight-loss efforts, isnow “full of enthusiasm.”

“He helped me set mygoal; he said it wasn’tworth it to set it too lowand not be able tomaintain it,” she said.“The main thing for himwas the numbers. Myblood tests all came backvery good, as if I were amuch younger person.”

Sweet tooth:

Connell said as agreat-great-grandmother with a

GRACE CONNELL, 90, LOST NEARLY 40 POUNDSAND LOOKS FORWARD TO HER NEWWARDROBE

By LISA LAVIA RYANSpecial to Q

THIS TIMEIT WORKS

‘People say losing weight is hard,and it is. But I can also tell you

that this has been a lot of fun.’


‘And I may be an old lady, but I still liketo look nice and wear nicer clothes.’

sweet tooth and a knackfor baking, homemadecookies had been herdownfall during previousweight-loss efforts. Butthis time, she found away to incorporate herbeloved sweets into herdiet — and still loseweight.

“No one loves a cookielike Grace Connell, andI’m one of thosegrandmas who feels shealways needs to have thecookie jar full ofhomemade cookies,” shesaid. “What I did was tolearn to fully appreciatesugar-free products andartificial sweeteners. Iknow some people don’tapprove of them, but Icouldn’t have done it

without them.“Some of them are a

lot more expensive, butI’m worth it.”

Healthy lifestyle:

Connell also creditsher success to a lifestylethat’s always beenbasically healthy — “I doeat my fruits andvegetables, and I haven’thad a beer in 30 years” —and to attending thoseWeight Watchersmeetings.

“In the past, when I’vestarted losing weight andgiven up, I really think itwas because I stoppedgoing to meetings; like alot of people, I’d weigh inand leave,” she said. “But

the meetings are whereyou get all your goodinformation. And I’vemade some friends alongthe way, so I’ve had a lotof fun.”

Exercise:

She said her oneregret during the processis that she’s not able toexercise on any sort offormal basis.

“I used to walk threemiles a day, but now Ihave arthritis in myback,” she said. “I dohave two sets of stairs inmy house, so I’m up anddown those every day,and I think that musthelp.”

Support:

Connell said herfamily — a son who liveswith her, plus three otherchildren, six grand-children, 12 great-grand-children and five great-great-grandchildren —has been supportive ofher weight loss.

“I’m going to Floridathis spring to see my bestfriend, and they’re happyfor me because theyknow the weight loss willhelp me be more activewhile I’m there,” shesaid.

Inspiration:

Connell’s WeightWatchers leader, Pamela

Nida, said Connell hasbeen an inspiration tocountless members.

“Becoming healthieris not just a privilege ofthe young, and Graceexemp- lifies the factthat you can reach yourgoals at any age,” shesaid. “She has a beautifuloutlook on life, and I’velearned more from herthan she has from me.She is a delight.”

Connell said if shecould speak to otherseniors who would like tolose weight, she wouldgive them one piece ofadvice: Go for it.

“You’re never too oldif you want it badlyenough,” she said. “Iswore up and down that Iwas going to meet mygoal this time, but I didn’twant to meet itposthumously.”

ABOUTWEIGHTWATCHERSAccording to www.weightwatchers.com, WeightWatchers is one of the world’s oldestweight-loss-assistance programs. Operating in about 30countries around the world, the organization subscribesto a science-driven approach to help participants loseweight. The program assists clients in forming healthyeating habits and exercising more within a frameworkof personal and group support.

To find out more, visit the site or call (800) 516-3535 tofind a local meeting.

January 2012 | 11

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If you’ve noticed thatwith regularity youlack energy, need more

sleep and feel depressedfrom late fall through thebeginning of spring, youare probably sufferingfrom seasonal affectivedisorder.

Though the exactcauses of SAD are stillunknown, the condition isconsidered a subtype ofdepression or bipolar

disorder and is listed inthe Diagnostic StatisticalManual of MentalDisorders published bythe American PsychiatricAssociation.SAD is diagnosed when:

» A patientexperiences depressionand other symptoms forat least two consecutiveyears during the sameseason.

» The depression endssimultaneously with theend of the season.

»No otherexplanation exists toclarify the change inbehavior or mood duringthat season.

A diagnosis of SAD canbe reimbursed byinsurance companies andis not something to ignore.

Though your geneticsand age might becontributing to a diagnosisof SAD, theories thatexplain its causes alsoinclude:

» Circadian rhythm, or

your biological clock —low levels of sunlightduring fall and wintermonths might be alteringyour biological clock,which urges you to sleepor be awake. When theclock is off kilter, you feelirritated or depressed.

»Melatonin, a hormoneproduced by the brainduring the hours ofdarkness, helps regulatesleep, body temperatureand release of otherhormones. People with

SAD are producing toomuch melatonin, related tothe increase of darknessin the winter months.

» Serotonin, anotherbrain chemical orneurotransmitter, greatlyaffects mood. Low levelsof serotonin might also berelated to limited hours ofsunlight.

Counselor andtherapist Jane Rider, ACSLIS, sees an increase inclients with low energylevels and depressed

feelings during Iowawinters when there is “onegray day after another.”Rider states lack ofsunlight is the majorcontributor to SAD.

“When you havesunlight flooding yourwindows or your body,even if it is bitterly coldoutside, it lifts you up,gives you positiveemotional feelings. It’s aseasonal and cyclicalproblem.”

Cold weatherdoldrumsIT COULD BE MORE THAN JUST ACASE OF THEWINTER BLUES.

By BETH HAVEYSpecial to Q

If you notice that you lack energy, need more sleep and feel depressed in the winter, you may be suffering from seasonal affective disorder. SPECIAL TO Q

12 | JANUARY 2012

Q MIND


SAD symptoms

TheMayo Clinic statesthat though fall and winterproduce the most cases ofSAD, there is also anopposite pattern: somepeople become symptom-atic in the spring orsummer. In both casessymptoms start out slowlyand build as the seasonprogresses.

Winter SAD symptomsinclude:» depression» anxiety» hopelessness» lack of energy» increased sleep» cravings for highcarbohydrate foods» leaden feeling in armsand legs» social withdrawal» lack of interest inpreviously enjoyedactivities»weight gain» difficulty withconcentration

Spring and summer SADsymptoms include:» anxiety» insomnia» irritability» agitation

»weight loss» poor appetite» increased sex drive

Jane Rider stressesthat her clients with otherconditions that necessitatecounseling are notmoreprone to SAD than anyoneelse. She emphasizes thatSAD is a treatablecondition and if you areexperiencing symptomscyclically, consult aphysician. More seriousmental health issues coulddevelop withouttreatment. These include:suicidal thoughts/behaviors, substanceabuse, problems withwork or school, andwithdrawal from socialactivities.

Your family doctor orprimary care provider canhelp before SAD increasesin intensity, an importantstep for people more atrisk for SAD. Theseinclude:»Women (But when menhave SAD their symptomsare often more severe.)» People living far fromthe equator, either northor south.» People with a familialhistory of other types of

depression.» People who have aclinical history ofdepression or bipolardisorder.

When seeing yourprovider — be prepared.Bring with you adescription of the patternof your depression andother mental and physicalproblems, a list of majorstressors, all medicationsand vitamins being takenand questions related tosymptoms and treatmentoptions.

Treatment options

Treatments for SADinclude medications(antidepressants), lighttherapy or phototherapy,psychotherapy, andtalking to a counselor,psychologist orpsychiatrist.

People with bipolardisorder must be carefullymonitored if using lighttherapy or antidepres-sants as both can causemanic reactions.

Light therapy requiresa special light, defineddistance from light sourceand specified amount oftime for treatment. It’s the

first line of treatment forSAD, and usually works intwo to four days. Thoughpurchase of a photother-apy light can be donewithout prescription, talkto your doctor first.

To prevent SAD, JaneRider suggests travel to asunny climate sometimeduring the winter seasonif at all possible.

“The very anticipationof the journey helps pushagainst the grayness andmakes you feel better, orat the very least helps youpower through.” She alsostresses being with otherpeople. “You might have toreally push yourself to getout and make that happen,but it’s very important.”

Exercise is critical as itincreases endorphins,chemicals that lift mood.Rider suggests readinggardening books, planningactivities for spring andsunlight and mentallypicturing yourself in thesepositive situations. Forcertain, don’t hit the couch

with a bag of chips — thatwill only worsen yourcondition and may prolongit.

Other tips fordealing with SAD

» Open shades daily, trimbushes and trees atwindows and sit nearbright windows wheneverpossible.»Walk or sit outside; evencloudy outdoor lighthelps, especially if it’smorning light experiencedwithin 2 hours of waking.» Try mind-body therapiessuch as acupuncture, yoga,meditation and massagetherapy.» Take time to relax.» Eat healthy meals atregular times.» Don’t use alcohol toblunt sensation.»Manage stress, avoidunhealthy eating andtoxic thoughts.

Beth Havey is a nurseand health educator.Read more of herarticles on her blog,Boomer Highway,www.bethhavey.wordpress.com.

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Exercise in styleSTICKING TO AWORKOUT REGIME IN THEWINTERCAN BE AS EXHAUSTING AS THEWORKOUT ITSELF.BUT BRIGHT COLORS AND HIGH-TECH GEAR MAYHELP KEEP YOURMOTIVATION UP. – SARAH DOSE

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Top any of these outfits offwith a heavier but still flexiblejacket. North Face PlasmaThermal jacket ($299), ActiveEndeavors. MARY CHIND/THE

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January 2012 | 15

Above: These pants are perfect for a day of hiking. Theyhave a nylon surface, four-way stretch and are made towick away sweat. Top them off with a hooded sweaterthat’s cute and functional — the merino wool can be abottom layer or a layer-topper. North Face Powerstretchpants, $100, and Icebreaker Power Hood, $180, both fromActive Endeavors. Nike Dri-Fit headband, $16, and NikeStorm Fit run gloves, $30, both from Scheels.

Below: There’s nothing wrong withsticking to the comfort of the indoors thiswinter at the gym. Pair a cute top withcropped and comfy elastic-banded pantsfor spinning, then take it to yoga withstreamlined black pants. Under Armourtank, $34.99, gray Under Armour croppants, $34.99, both from Scheels.

Left: On anunseasonably warmand sunny day, headout for a run withzipper-bottom pantsand a top with an SPF of25. North Face long-sleeved top, $45, atActive Endeavors.Saucony Drylete pants,$50, at Scheels.MARY

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q quality of life through health (january 2012)

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