Spring 2019
ways to a better you today
Spring Forward
Tips on planting the area’s favorite blooms
Your kitchen
your budget
Uncovering the real you How much privacy should you give your teens? [probably less than you think]
Easter
It’s egg-citing!
Meet these
First Responders
of a different kind. Here for people in crisis.
Clockwise from left: Amy Munderloh, Paul Mahaffie, Robin McGinty, and Deb Sypersma
Take this magazine with you. When you’re done, give it away.
Table of
CONTENTS BEING BETTER / Spring 2019
20 . Your kitchen, your budget How to get the kitchen you want.
22. Stuff in your attic
What to do with those keepsakes.
22 . Yep. It’s waterproof
Flooring that protects you from life.
23 . One of the biggies
15 54
Cover background by by MaLija; Couple by Liderina, lilly of the valley by Liliya Kulianionak, and quiche by Katarzyna Hurova/Shutterstock.com
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The home repair not to get wrong.
25 . Mixology
Your new design philosophy.
BETTER BODY
27 . Prepare to grow a baby
Tips from the OB doc to start right.
29 . Uncovering the real you
How to get to the way you want to be.
29 . Keeping kids safe
How much privacy do I give my kids?
30 . The secrets to success
How to find joy in a fitness routine.
31 . Keep on keepin’ on What it takes to keep going.
32 . Waiting for pain Is this what you’re doing?
BETTER NOW
12 . Top 5
A journey that will change your life.
13 . My best advice
7 . Fully Alive
9 . Better stuff
Stuff to make you smile.
10 . Tips & Trends
What people are talking about now.
Ways to improve yourself today. Three experts weigh in.
BETTER HOME 15 . Spring forward
Favorite flowers of spring.
32 . Don’t stoop that low Or at any level.
33 . Oral care quiz
Brush up on your dental knowledge.
34 . Fuel your life
How to lose weight and be healthy.
www.beingbettermagazine.com / Mar/Apr 2019
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It’s egg-citing.
48 . Healthy relationships Why does she stay?
Publisher
48 . Finding balance
It may start with regaining yours.
BETTER FOOD
49 . Fiber focus foods
Tea facts, products, and fun stuff.
52 . Cheese pairings
Create a beyond-the-norm spread.
54 . Food focus: Eggs Broccoli tomato quiche.
BETTER LIFE
35 . Facing your fears
Overcoming them can be fun.
36 . Money matters
How do you pay for an emergency?
Editorial assistant
RACHEL KOERTNER
SALES Account Executive
JESSIQUE STEELE jess@beingbettermagazine.com To contact us for any reason: Being Better Magazine P.O. Box 5105 Sioux City, IA 51102 . 712-301-4341 www.BeingBetterMagazine.com Email@BeingBetterMagazine.com
A different kind of first responder.
42 . Brain Benders
Keeping your mind sharp.
Being Better in Siouxland magazine / Spring 2019
Copy editors
MIKARA BONHAM BARB MICKELSON
MARK KARRER
37 . First responders
4
Editor-in-Chief
JENNIFER WINQUIST jennifer@beingbettermagazine.com
Photography
43
37
BEING BETTER MAGAZINE, LLC. Sioux City, IA
©2019 Being Better magazine. Please ask publisher’s permission before using content for other public purposes.
SUBSCRIPTIONS/ACCESS
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FREE PRINT ISSUE Being Better [in Siouxland] is published every-other month and is available free to the general public in the Siouxland area. For a list of locations you may find it, go to our website at www.BeingBetterMagazine.com FREE DIGITAL ISSUE You may also view a digital version of the current or past issues online by going to our website. MAILED ISSUE If you’d like to receive magazines by mail, send $24 [check, MC/Visa, or money order] for six issues. Include your name, address, and phone number to the address above. Facebook.com/BeingBetterMagazine All Scripture quotations, unless otherwise indicated, are taken from the Holy Bible, New International Version®, NIV®. Copyright ©1973, 1978, 1984, 2011 by Biblica, Inc.™ Used by permission of Zondervan. All rights reserved worldwide. www.zondervan.com The “NIV” and “New International Version” are trademarks registered in the United States Patent and Trademark Office by Biblica, Inc.
Chcikpeas by Ildi Papp, blue eggs by KMNPhoto, and frogs by Eric Isselee/Shutterstock.com
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43 . Easter
LETTER / From the editor
“Be ashamed to die” until you’ve done this
A
s we worked on this Spring issue, we had a theme of “Change A Life.” When I came across a quote by Horace Mann, who fought for quality and available education for all, it was the perfect motivation to share.
“Be ashamed to die until you have won some victory for humanity.” -Horace Mann
How much better would society be if we all embraced that sentiment? The good news is that many in Siouxland live that out every single day. As I interview area experts, I see that those who are truly helping others are the ones who love what they do. Want to know how to love your job? Do what you love and focus it on others. When you can pour into the life of someone else, and see that your life makes a difference, that’s where your real payday is. I had the priviledge of meeting several people like that. People who could check that victory for humanity off their bucket lists. Although not one of them would say they are anywhere near done with the battle. The Executive Directors of four area agencies that serve those in crisis see victories often, but more battles are still being fought. Their stories of hope are inspiring, but the heartbreak is that those stories exist in our community. I pray that by reading what they are sharing, we would each be motivated to take a little ground in our corner of the world toward victory. That we would be ashamed of not living in a way that will leave the place better than we found it. Read on and be inspired! May God bless you like crazy!
Jennifer Winquist, Editor-in-chief jennifer@BeingBetterMagazine.com
Life map - take the journey
Since Easter is coming, we had to cover that but we’re doing it a little different. Sorry, no bunny bringing candy or cute little chicks. That would just be too cutsie and easy. Nope, we’re taking you on a journey. You get to decide where you’re going, but we have some navigational pointers that might help you plan the best route. What does a map have to do with Easter? You’ll see. We’ll ease you in slow with some Easter decorations on page 43. Be brave. Take the journey.
Do you know this person?
In an issue coming up later this year, we are going to be featuring stories of Siouxland heroes. We want to hear about area individuals who have an amazing story who are in the military or local first responders (or those who were). We want stories of those who have gone above and beyond for someone else, who have had an amazing encounter of some kind, or stories of triumph and overcoming obstacles. If you know of someone like that (or it’s you!), please email me with a few details. Thanks!
And this is the way to have eternal life - to know you, the only true God, and Jesus Christ, the one you sent to earth. -Jesus [John 17:3] www.beingbettermagazine.com / Mar/Apr 2019
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623 Pearl Street Sioux City, IA 51101 712-224-2542 info@launchpadmuseum.com launchpadmuseum.com
Image/Shutterstock.com
MEMBERSHIP MAKES A GREAT GIFT!
Now
Are you living fully alive? If not, it’s time to start a journey that will change your life.
BETTER
Henry David Thoreau said, “Most men live lives of quiet desperation.” Comedian Ken Davis reveals how we can say, “Not me! Not today! Not ever!”
W
ant to have a life where you feel fully alive in the areas of your physical, mental, social, and spiritual well-being? Who doesn’t!? Ken Davis’ book, Fully Alive, walks you through different areas of life and shows you the action steps to take that will quite literally change your life. His message comes from his personal struggles, adventures, successes, and failures and the wisdom he gained that changed his own life. His humorous style will have you laughing out loud, and his no-nonsense message will open your eyes to the clarity that living fully alive is for anyone. Quote from the chapter No Excuses: “From the first moment, the biggest challenge for them - and for the rest of us...is measured in a belief that the goal is possible.” Read Ken’s book, and you too will believe the goals in your life - and maybe ones you don’t know you should have - can be reached so you can live fully alive. Book available at Amazon and other book retailers.
WANT TO SEE COMEDIAN KEN DAVIS IN PERSON?! COME TO YOUTH FOR CHRIST COMEDY CAFE MARCH 4th @ Delta Hotels Conference Center So. Sioux City, NE 7-8:30 pm. Doors open at 6:15 Come for an evening of great food, fun, and laughter creatively mixed with kids’ stories of transformation. Register to guarantee your seats, or for more information, go to siouxlandyfc.org.
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Now
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Being Better in Siouxland magazine / Spring 2019
BETTER / Now
BETTER Stuff
Convenient stuff
When you’re working out, you don’t want to deal with a bunch of stuff to carry. To the rescue is the 24 oz. Kangaroo Hydration Bottle with storage pouch. Besides room for your essentials, it also has a one-touch autoseal lid that automatically seals between sips to eliminate spills and leaks. BPA-free water bottle is rugged and dishwasher safe. About $23.
Kid stuff
A first grader had been gone for several days because his grandfather had passed away. When he returned the teacher told him they’d missed him. He said, “I had to go to Iowa because my grandpa died, and I had to be at the back and be a polar bear.” Later the teacher called the mom to find out that he, along with all his older cousins, had indeed been pallbearers.
Indoor stuff
You want to grill, but it’s a little chilly or rainy or a pain to drag out the big grill. Now you can just grill inside with Hamilton Beach’s Indoor Grill “that delivers outdoor grill results.” It’s electric with removable plates and less smoke. It has high heat searing capability. $59
Quotable stuff “No one is useless in this world who lightens the burdens of another.” ─Charles Dickens “There is no exercise better for the heart than reaching down and lifting people up.” ─ John Holmes “Doing nothing for others is the undoing of ourselves.” ─Horace Mann
Recycling stuff
Jar By Hedzun Vasyl and chickens by Oleksandr Lytvynenko/Shutterstock.com
Smart stuff This digital Bluetooth thermometer works with your smartphone. It’s fast, accurate, and reliable, and the readout pops up in just a few seconds. Just in case, a bubble game keeps fidgety kids still during readings. Pediatrician-recommended and FDA cleared for accuracy as a rectal baby thermometer or as an oral or underarm digital thermometer for people of all ages. Kinsa’s free app gives you more than a number readout - it guides you on what to do next. Kinsa QuickCare Smart Digital Thermometer is under $20.
Recycling just one glass jar saves enough energy to power your television for one hour. If you care about the environment, or TV, remember to recycle.
First stuff Which came first - the chicken or the egg? The answer is actually in the Bible. In Genesis 1:20-23, it says on the fifth day God created, “every winged bird,”no mention of eggs at this point. The chicken wins. www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Now
Tips & Trends What lurks below
Oils. Are they essential?
T
here’s an oil for that. Have you heard that statement yet? Essential oils are the cool new thing to be ‘into’. However, there are differences in quality, and education is necessary to understand how to truly benefit.
Lindsey Deurloo, with doTerra
What are they actually used for? “Essential oils enhance our physical, mental, and emotional health.” So, is there something for allergy season? “Lavender is nature’s most powerful antihistamine, Lemon is detoxifying, and Peppermint helps with clear breathing. A blend of these three together helps address those uncomfortable sniffles! Simply use a diffuser to get them into the air, or add them to a roller bottle with a carrier oil (used to dilute the oils so they can be applied to the skin - like bottoms of feet, back of neck, and wrist creases - as needed throughout the day.)” To get doTERRA Essential oils, or to find out more, contact Lindsey Deurloo at 712-251-0913 . ldeurloo76@gmail.com
The cabbage comeback
A
few years ago, everyone was talking about radon because it’s a serious threat to many in Siouxland. You can’t smell it or detect it without testing. If the levels in your home are too high, you are at risk for lung cancer. So, back then, everyone got the test kit and did the test (it’s just $7 from the Siouxland District Health Department). Unfortunately, since then the amount of people testing has drastically declined - though the threat is still the same. Radon is a soil gas that seeps into a house from the areas touching the soil beside it or above it. The lowest levels of your home are where you need to test - especially in the areas you spend the most time. Take a tip from the EPA, Health Dept, and us. Get the test, do the test, and find out the results. If your levels come in high (4pCi/L or more), you’ll need to contact a certified radon mitigator. Start by getting the test from the health department, or you can order from online sources as well, so you don’t have to worry about what lurks below.
W
hile cabbage has never totally gone away, interest in it waxes and wanes. Right now, cabbage is making a comeback. So while you’ll expect to see it in pots with corned beef over St. Patrick’s Day and coleslaw this summer, you’ll also be seeing recipes popping up on Pinterest and friends talking about it for dinner parties. Many assume cabbage isn’t very nutritious. People expect it to be a light-weight like iceburg lettuce, but it’s actually in the Brassica genus of vegetables, which includes broccoli, cauliflower, and kale. It’s rich in vitamin B6 and folate, is high in fiber, has powerful antioxidants, and is especially high in vitamin C.
Cabbage roll ups are a big favorite. Cabbage leaves are stuffed with a ground beef and rice mixture topped with a tomato sauce.
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Being Better in Siouxland magazine / Spring 2019
Radon image by Francesco Scatena and Cabbage rolls by Cesarz/Shutterstock.com
Lindsey Deurloo, Health Educator with doTERRA Essential Oils, told us, “Essential oils have been used throughout history in many cultures for their medicinal and therapeutic benefits.They are mentioned more than 500 times in the Bible. Hello, Frankincense!”
BETTER / Now
Create an inspirational room
L
ike it or not, where we spend our time has an effect on us. Not just the things going on there and the people we interact with, but how we perceive the feel of the space. No one wants to be in a room that makes them feel depressed, or at the very least, uninspired, so a trend
For the journey
is to create an inspirational space. That place where you can feel your best, happy, and energized can look different for each person. With a few adjustments, you can create a space where you can be at your peak everyday.
A
re you a traveler or know someone who is - or wants to be? If the answer is yes, then a scratchoff map is the perfect trend to take advantage of. As you visit different states or countries, rub off the coating to reveal the colored area. The one shown has vibrant colors, accurate cartographic details, country flags, and landmarks. Plus it comes with a scratching tool and memory stickers to mark your travel memories.
Above: Maybe your best place is a space in the thick of things. You might do your best work when you feel close to the heart of activity.
Office by Photographee.eu, kitchen by Artazum, deck By Yulia Grigoryeva/Shutterstock.com
Left: You might feel much more comfortable by moving your desk closer to a window, adding some plants, or choosing a wall color that speaks to you. Below: Achieving a goal to read more may come down to finding a special place you enjoy being in often. Gather a few favorite essentials to carve out your place in the world - or at least at home.
Scratch maps are a fun way to keep track of your journey through life and one of those things that you can keep using through the years. It makes a great gift - maybe for graduates and couples tying the knot soon. Scratch Off World Map Poster (shown above) by Earthabitats. About $30 on Amazon www.beingbettermagazine.com / Mar/Apr 2019
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1
ways to improve
Overcome your fears
yourself today Move toward a goal
What is one thing you want to do in this life of yours? Maybe learn a new language, write a book, or change careers. There’s no time like the present. Break it down into steps and do one. Make a call, go to the library, create a timeline. You’re on your way.
What would you do if you weren’t afraid? All of us have fears. Fear of uncertainty, fear of public speaking, fear of risk. There is reasonable fear, but there are also fears that keep us stuck and prevent us from growing. Recognize that your fears may reflect areas where you can grow.
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It’s not about being the best. It’s about Being Better than you were yesterday.
Exercise
Pretty much any amount of exercise you can do is a good thing for your body, mind, and soul. Exercise boosts your endorphins (so you feel good), it improves your body’s function in a bazillion positive ways, burns calories, and slows aging. Walk for 10 minutes, stretch your muscles, do a little yoga, and feel better.
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Being Better in Siouxland magazine / Spring 2019
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Read a book
Books are concentrated sources of wisdom. The more books you read, the more wisdom you expose yourself to. When you’re reading a book every day, you feed your brain with more and more knowledge. Set aside some time for reading. Try reading your Bible half an hour in the morning. Find a half an hour before bed to read - maybe something that will help you move toward one of those goals (see #1). Watch how this changes your life for the better.
5
Meet someone new
Charlie “Tremendous” Jones said, “You will be the same person in five years as you are today except for the people you meet and the books you read.” Charlie Jones was a leader in the personal and professional development industry. This month, make it a point to meet with someone you admire that you think you could learn something worthwhile from.
Board by Jag_cz/Shutterstock.com
Top 5
BETTER / Now
My best advice
DR. RAUL SANCHEZ
OWNER/CLINICAL PSYCHOLOGIST Renewing The Mind (RTM) CLINIC
MY BEST ADVICE:
“Self-awareness is the prerequisite for self-control.”
“For your 2019 goals, why not begin by looking within?” The Process “Developing self-awareness is introspection and allows a look inside one’s own thought-behavior connection without attachment to feelings of good or bad. The goal is to take a 3rd-person perspective of one’s life by asking: What is a barrier to my success? Once you have an idea, begin looking at the function the barrier serves in your life.” Becoming Self-Aware “Assume you are at a swimming party with friends and you, on a whim, run and do a cannonball in the deep end. If you soak people whom aren’t swimming and then refuse to take ownership of the mistake, then you are lacking self-awareness. In this case, asking what the barrier to your success was leads you to see that you failed to account for the people in street clothes near the pool. Next time, you will begin by looking within and only soak those whom you intended!” RTM Clinic Dr. Raul Sanchez, licensed clinical psychologist 3930 Stadium Drive, Suite 1, Sioux City, IA 712-271-6463 . www.drraulsanchez.com
KELLY ERIE with Bandit
PR/VOLUNTEER MANAGER SIOUXLAND HUMANE SOCIETY
MY BEST ADVICE:
“Make sure you’re really ready.”
“When families make the decision that they’re ready for a pet, they may not really be. To make sure you’re ready, consider a few things.” Do your homework “Learning about breeds is a really important factor. Is the breed active? Is your family active? Does one of your family members have allergies and is this breed allergenic? Is the breed you are looking at good with kids, or does that breed prefer to be with adults only? Also, the life expectancy of a pet could be 15 years plus. Are you ready for that kind of commitment? Pets are family and they are a lifetime commitment.
BETTER / Now
experts in their field weigh in
Miranda Smalley
CLINICAL DIRECTOR THE PIER CENTER FOR AUTISM
MY BEST ADVICE:
“Be aware.” “Autism occurs in all racial, ethnic, and socioeconomic groups, but it’s 5x more common in boys than girls. About 1 in 59 children has it. “Early intervention for autism is an essential component to a person’s success long-term. Fortunately, the signs of autism can be detected early in a child’s life. If the following symptoms describe your child or a child you love, please contact a psychologist for an assessment.”
“When you’re really ready to adopt, animal shelters and rescue groups have the most amazing pets that are looking for their fur-ever loving home. Pets only want to provide their owners with unconditional love. Adopting a pet from an animal shelter fur-sure can be the best decision ever made for everyone involved.”
Seeing the signs ∙No smiling at people by 6 months ∙No babbling ∙No single words by 16 months ∙No two-word phrases by 24 months ∙No pointing by 12 months ∙Little to no eye contact ∙Not showing items or sharing with familiar people ∙Unusual attachment to one particular toy or object ∙Not responding to sounds, voices, or name ∙Loss of skills (including words) at any time.
Siouxland Humane Society 1015 Tri View Avenue . Sioux City, Iowa 712-252-2614 Hours: Tues thru Sat 10:00 am – 5:00 pm Sun Noon – 5:00 pm
The Pier Center for Autism 709 Iowa Street . Sioux City, IA 712-522-2961 E: info@piercenter.org . www.piercenter.org
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Now
Jensen’s generosity helps us provide better content and support our area non-profits.
soldier, farmer, politician, lawyer, Whoever you are, engineer, dentist, mother, nerd, whatever you do, veteran, hairstylist,we guarantee newlywed, Service that suits you! student, nutritionist, vet, banker, R builder, teacher, dad, mom, cook, C baker, baller, doctor, scientist, shopper, owner, astronaut, I nanny, therapist, trucker, doula h
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24-HOUR SERVICE
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Being Better in Siouxland magazine / Spring 2019
1800 11th Street . Sioux City, IA 51101 712-252-3007 . service@cwsuter.com WWW.CWSUTER.COM l
Bldg icons by Artur. B and Thank You art by Callahan/Shutterstock.com/Shutterstock.com
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Spring Forward
Home
BETTER
I
f you always admire the beauty of spring flowers, but wish they were growing in your yard, now's the time to make a plan. We have some insight on all-time favorite blooms of the season that are perfect for our Midwest climate. In a Spring down the road, you can have these enviable blossoms for your own. www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Home of 12”, add compost if needed, and bone meal. Plant Tulips 8” deep and 4”-5” apart. Water after planting. Mass plantings or groupings will provide a dramatic show in the spring. Care: Deadhead the flowers when done flowering, but do not cut back the foliage until it dies back naturally, usually 5-6 weeks after flowering. Nutrients from the leaves will return to the bulb for next year. Never water the bulbs in the summer unless in a drought. Irrigation systems and rainy summers will promote rot and disease problems in tulips.
Lilacs
Lilac bushes are adored for their intense fragrance and beautiful bunches of blooms. Colors: Purple is most common (light or dark). White are also popular, but you can also find pink and yellow varieties. Height: Dwarf varieties grow 3' to 4' and standard bushes up to 8' or more. Plant them in a row for an attractive hedgerow. Time to plant: Spring or fall Light: Full sun Maintenance: Low-maintenance. General care is minimal - just regular pruning. Note: Have good drainage. Lilacs don’t like sitting in water.
Spring forward to enjoy Siouxland's favorite florals
with Shawn Emge, Store Manager Earl May Garden Center
Tulips are a spring flowering bulb that are planted in the fall. When planted and cared for properly, you will enjoy blooms for many years. Colors: Reds, pinks, yellow, white, purple and multi-colors to name a few - single and double-size flowers. Size: When buying bulbs, remember, the bigger the bulb, the bigger the flowers. Be sure that bulbs are firm before planting. Height: Most are 10”-18”. There are dwarf varieties that only get 6” tall and others that can reach as tall as 28” in height. Time to plant: In the fall, before the ground freezes. Light: Tulips require full sun, or at least afternoon sun. Planting: Tulips require well-drained and organic rich soil. Loosen soil to a depth
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Being Better in Siouxland magazine / Spring 2019
Tulips by Maksim Fesenko and lilacs by NikolayTsyu/Shutterstock.com
Tulips
BETTER / Home
Lily of the Valley
Lilies of the Valley grow from small bulbs called “pips” and can be grown just about anywhere with very little care. Small white perfume-scented flowers in spring. Colors: Medium bright green foliage with white bell-shaped flowers. Height: Grows 8” tall and 5” wide. Plant as a ground cover as it will spread aggressively. Time to plant: Plant in the spring, divide plants in late fall. Light: Will grow in about any location, full sun to full shade. Dry and moist locations. Will require more moisture in a sunny spot. Planting: Loosen the soil to a depth of 6”-10”. Dig a hole enough for the roots, and set the crown about 1” below the surface of the soil. Water-in after planting. Care: Very little or no care is required. Plant will develop a root system rather quickly. Should not be planted in perennial garden but in a location by itself as it will eventually crowd out any nearby plants. Note: Lily of the Valley is poisonous to pets and people. All parts of the plant are toxic. Plant in a location where it will not be available to children and pets.
Lilly of the Valley by Liliya Kulianionak and by terimma/Shutterstock.com
Peonies
Peonies are a long time favorite of gardeners with sprouts in early spring and will flower from spring into summer. After blooming, the foliage lasts all summer before turning bronze or golden in the fall. Colors: Most popular colors are red, pink, white, and purple but even yellow, coral, and multi-color types are sometimes available. Height: 2’-3’ most varieties Time to plant: Fall is the best time to plant, and spring-planted Peonies usually take longer to establish. Transplanting Peonies needs to be done in the fall about 6 weeks before the ground freezes. Light: Full sun to maximize the blooming. Will do okay in part sun but will not bloom as well. Planting: Peonies require moist, welldrained, rich soil. Add bone meal or compost to sandy or heavy soils. Do not plant too deep. Plant the tubers 1”-2” deep with the eyes facing upward. Firm the soil around roots and water-in thoroughly. Care: Peonies need time to grow. Dead head flowers after blooming, but do not cut back the foliage until fall. Support the stems with a cage in the spring as the ...continued on pg 19 www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Home
Last year,
MercyOne Child Advocacy Center helped more than 800 victims of child abuse. 70%
were victims of sexual abuse.
78%
were under the age of 12.
40%
were under the age of 6.
99%
know their abuser.
The number of children abused sexually, physically, and emotionally in our community has doubled over the last ten years. The MercyOne Child Advocacy Center is the only one of its kind within 100 miles of Sioux City, assisting law enforcement and the courts in getting perpetrators off the street, allowing the abused to tell their story, keeping them safe and protecting their dignity. For more information, or to give to the MercyOne Child Advocacy Center, please call 712-279-2548.
BETTER / Home Spring forward - continued from pg 17 plant begins to grow. The blooms are large and heavy, and the stems cannot support the extra weight and windy locations. Fertilize sparingly.
Crabapple Trees (shown pg 15)
Crabapple trees create a beautiful display of flowers in the spring followed by small fruits and colorful foliage in the fall. Colors: White, and shades of pink and red. Height: Ornamental trees varying from a dwarf size up to 8’, and all the way up to 40’ tall for others. Most varieties grow from 15’-25’ in height. Time to plant: Spring through fall Light: Full sun. Flowering crabapple blossoms
Planting: Give crab trees room to grow. As with most plants, well-drained soil is best. Dig the hole as deep as the root ball is in the container and twice as wide. Firm the soil around the root ball and water-in completely after planting. The soil line on the tree should be the same as the surrounding soil. Pruning: The best time to prune is during the winter when the tree is dormant. Remove crossing branches and any rubbing limbs. Remove any dead branches or growth from the base of the tree. Care: Watering regularly during the first year is very important. Water deeply each time it needs it (not a little bit every day). Mulch around the base of the tree will help keep moisture to the root ball during the growing season.
Tell me a story
Coming this summer, our Honor Issue will feature stories of our brave Siouxlanders who serve in the military or here as first responders. Do you or someone you know have an inspiring or important story to tell? If so, let us know. Email or call us at the contact info below.
P.O. Box 5105 . Sioux City, IA 51102 712-301-4341
Crabapple blossoms by Brzostowska/Shutterstock.com
w: beingbettermagazine.com e: Email@BeingBetterMagazine.com
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Home
Your kitchen, your budget with naomi anderson central kitchen & bath
T
he kitchen is the heart of the home, so it’s no wonder that’s the room most people would like to makeover. Whether getting what you want or staying on budget is your focus, Naomi Anderson, showroom sales manager of Central Kitchen & Bath, has some insight and tips that will land you in the right place.
Avoiding myths
“People think they have to go to the big box stores for affordable items, but if you come into our showroom, meet with our professionals, and compare apples to apples, often we beat them in quality and price. “The same thing goes for highend custom cabinetry design. Our team of professional designers will design a one-of-a-kind kitchen with high quality finishes and any bell and whistle you can think of. Custom cabinets can be almost any size (as long as it’s classified structurally stable) and have more options of wood species, material choices, and custom colors and finishes.”
can compromise on and what you absolutely want so you get what’s most important to you. It doesn’t hurt to give your list to the designer, so they know what they need to accommodate.”
TIP #3 . Contractors
“Find contractors/installers that fit your needs, budgets, and that you are comfortable with. (We offer a list of professionals we work with for our clients.)”
TIP #4 . Experts
“Even if you’re very clear about what you want, talking to someone who does kitchen remodels for a living will provide you with invaluable insight. That expertise can help you make the best decisions, measure precisely, offer insight into trends and new products, and help you with ideas to make an impact or save you money. “You really can have your kitchen, your way, on your budget. We’re here to help your perfect kitchen come to life.”
Tips to your best kitchen TIP #1 . Cabinetry
“Standard cabinetry sizes save money. The same is true for standard finishes. More drawers = more expense.”
TIP #2 . Prioritize
“Set a priority list before meeting with the designer. Ask them to design with all of your wants. If it goes over budget, start at the bottom of your priority list and eliminate your least critical items. Know what you
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Being Better in Siouxland magazine / Spring 2019
BETTER / Home
Make an appointment so our designers are in the showroom to meet. Our team goes on job sites to measure from time to time, so we highly recommend appointments. Our designers are trained professionals who have been in the design business for over 55 combined years. All designers have gone through specialized training and keep up with the latest styles and trends.
Central Kitchen & Bath 844 Gordon Drive, Sioux City, IA 712-255-6891 www.centralkitchenbath.com Mon-Fri 9am-5pm We have it all: cabinetry, countertops, lighting, faucets, knob/pulls, and more. www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Home
What to do with that interesting
Stuff in your attic with ed rosston, fastframe
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eople have some pretty interesting stuff in their attic. Old, old stuff. Historical stuff. Heirloom stuff. Ed Rosston, owner of FastFrame, has seen some rarities like Pinkerton pocket watches, large format comic books, antique instruments, and Civil War era pay books, discharge papers, and marriage certificates. Ed says, “People want to display these things, but they're afraid they'll get damaged. They don't always think about framing as an option. We can customize frames for almost any object, so it not only displays well, but it protects it at the same time. “For antique and heirloom items, this is where doing it right counts. We make sure the item is unharmed, and it's totally reversible. We use noninvasive framing, and all the elements
in the frame are archival, so there's no damage to the items.” What interesting stuff do you have in your attic? If you want to enjoy it instead of storing it, go see Ed for some options. A customer had a long-past family member's marriage certificate framed. They were wed during the Civil War.
1929 Hamilton Blvd., Sioux City, IA 712-224-2140 Open Mon-Fri 10 - 6 & Sat 10 - 4 Ed Rosston, owner
www.fastframesiouxcity.com email: erosston@cableone.net
A soldier brought back the American flag that flew over Iraq while he served there.
Flooring that protects you from life
Yep. It’s waterproof
with rachael Chapple, fashion floors carpet one
L
ife happens, and it’s messy. This is all too true if you have kids and/or pets. If you have ever thought, Life would just be better if pretty much everything was waterproof, Rachael Chappel, owner of Fashion Floors Carpet One, has some good news. “Porcelain and ceramic tile are great options for easy clean up for those spills and leaks. But what if you love the look of wood - or carpet? Believe it or not, we have water-resistant and waterproof flooring to meet your needs. “Oath carpet by Shaw is waterproof. This re-engineered, stain-repellent polyester keeps liquids from seeping into the fiber, while its waterproof backing system protects your cushion and subfloor from undetected spills. “We have waterproof luxury vinyl
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plank, luxury vinyl tile, and laminate flooring in many lines - our highest end being the H2O. For hardwood enthusiasts, we are introducing Shaw’s waterproof hardwood which is safe from water above and below the floor. “We hear about water damaged floors all the time. Now, there are solutions.”
Being Better in Siouxland magazine / Spring 2019
Fashion Floors Carpet One 305 West 7th Street, Sioux City, IA 712-252-4382 www.fashionfloorscarpet1siouxcity.com STORE HOURS Monday 9:00am - 7:00pm Tuesday - Friday 9:00am - 5:30pm Saturday 9:00am - 4:00pm
BETTER / Home
The home repair you don’t want to get wrong
One of the biggies
YOUR PROPERTY IS MY PROPERTY
with nick bermel, royalty roofing
Liz Deurloo, CNE . 712-490-5141 • Full-Time Realtor • Prompt Communication • Multi-Million Dollar Producer • Friendly, Personal Attention • Efficient, Experienced Service I’ll help you understand the buying and selling process!
701 Deerfield Dr.
Roof image by karamysh/Shutterstock.com
T
he single biggest repair cost you’ll have on your home is most likely your roof. It’s not typically the most Nick Bermel, owner satisfying home Royalty Roofing improvement but a necessary one - and expensive. Nick Bermel, owner of Royalty Roofing, cautions people to take this repair or replacement very seriously. Nick says, “Working in Omaha and Sioux City, we do hear about people getting taken advantage of all too often. The work isn’t done properly, or they use low-quality materials that don’t last. This is one of those projects you need to be certain what you’re paying for. “Have the roofing company give you a quote and verify what you’re getting. You don’t want shingles that are going to need to be replaced in ten or even 20 years. It’s far less expensive to put quality shingles on now and never have to worry about it again. Our warranty is better than most because we only work with vendors who make quality
4 BR, 3 Bath, custom built and move-in ready!
products. Because of that, we can offer a lifetime warranty. “It basically comes down to the integrity of your roofer. Make sure they are someone you can talk to face to face. If they want to work over the phone or online, that’s a red flag. “We want to meet you and make sure you understand what we do and what you can expect. We care about the total outcome (it’s not just a roof to us). We care about the relationship we build with our customers and the product stability. “Finally, check out their references and Better Business Bureau rating. (We have an A+ rating, and we just received their Integrity Award.) “This repair is a biggie, and we want you to feel confident in the decision you make to have it taken care of.”
2615 Ross St.
2 BR, 1 Bath, fenced backyard, 1-car garage, flat lot!
708 Red Cedar Ct., Wynstone 5 BR, 3 Bath, Master BR Suite w/walk-in closet and Whirlpool tub!
“ Buying or Selling? Let my experience work for you!” Call Liz today: 712-490-5141
Royalty Roofing & Renovations Sioux City & Omaha . 402-216-8850 www.RoyaltyRoofing.org
lizdeurloo@myunitedagent.com www.lizdeurloo.myunitedagent.com
Licensed in Iowa, Nebraska, South Dakota
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Home
Laughter Laughter is the
best medicine.
Try to say it. Six sick hicks nick six slick bricks with picks and sticks. Clean clams crammed in clean cans.
Body of Knowledge
[Flash those pearly whites
Smiling helps you live longer. Every time you smile, your body produces greater amounts of antibodies, giving you an immunity boost.
Rory the warrior and Roger the worrier were reared wrongly in a rural brewery. Rhys watched Ross switch his Irish wristwatch for a Swiss wristwatch.
There is a technical name for the “fear of long words.” It’s called “hippopotomonstrosesquippedaliophobia.”
Better perspective Improve your way of thinking
Women from all walks of life can make an impact for the world. Here are a few who made their mark and left a legacy to empower us all.
Five frantic frogs fled from fifty fierce fishes.
[Whet your whistle
[Stop chippin’ yer teeth
Using your teeth as tools can traumatize them or cause the edge of a weakened tooth to chip off or even fracture.
[Can the soda
WebMD recommends ditching soda more than occasionally. Fizzy soda means phosphoric acid and citric acid which makes your tooth enamel softer and more susceptible to cavities.
[Crush it
Chomping ice cubes can damage teeth over time. The brittleness and cold temperature of ice cubes can actually cause teeth to fracture. Crushed ice is less risky.
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In the know
[Almost] worthless facts. Only one person in two billion will live to be older than 115. New Zealander Lark Brandt holds the record for the fastest recorded ping-pong ball smash at 69.9 miles per hour. A snail can sleep for three years. The average American will eat about 6,000 slices of pizza in their lifetime. #Octothorp. A hashtag or “pound” key on your keyboard (#) is called an octothorp. Maine is the only state (in USA) whose name is just one syllable. Two out of every five women in the U.S. dye their hair. The average computer user blinks seven times a minute. A major league baseball’s lifespan is typically less than seven pitches.
Being Better in Siouxland magazine / Spring 2019
Amelia Earhart “The most effective way to do it is to do it.”
Audrey Hepburn “As you grow older you will discover that you have two hands. One for helping yourself, the other for helping others.”
Louisa May Alcott “I am not afraid of storms for I am learning how to sail my ship.”
Eleanor Roosevelt “A woman is like a tea bag. You can’t see how strong she is until you put her in hot water.”
Jacqueline Kennedy “If you bungle raising your children, I don’t think whatever else you do well matters very much.”
Rosa Parks “I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.”
Eva Perón “I demanded more rights for women because I know what women had to put up with.”
Happy couple by WAYHOME studio, Frogs by Eric Isselee, Baseball by Matt Benoit, Amelia Earhart by Everett Historical/Shutterstock.com
According to the Mayo Clinic, some medications like decongestants, antihistamines, painkillers, diuretics and antidepressants can reduce saliva. Saliva washes away food and neutralizes acids, helping to protect you from microbial invasion or overgrowth that might lead to disease.
BETTER / Home
Mixology T
Let your design philosophy be
with gina jepsen, smarter spaces
“
he days of ‘matchy-matchy’ home design are long gone!” That’s the word from space designer Gina Jepsen, owner of Smarter Spaces. “Who really wants a house full of the same species of wood or only one accent color? I know I don’t. Maybe that’s why mixology is in. Mixing wood tones and accent colors with trendy hardware can be overwhelming for some. However, if you are looking for a fresh look, and you are on a budget, a few simple changes in your color scheme can make a huge impact.”
Add rustic warmth
“I am in love with rustic driftwood and vintage gray. Check out the mudroom below. This design incorporates driftwood boards that give the piece a natural weathered look. Then mix it up by using vintage gray door and drawer faces. This soft, light gray has very subtle undertones of brown, yet not enough to qualify it as greige. It’s just enough so the brown undertones pop in the rustic driftwood. The weathered driftwood look makes me think of the beach. During our Midwest winters, walking into this mudroom would warm me up thinking about the sun, warm sand, and the smell of salt water.
Start blushing
If I told you that blush pink is on trend to be a hot accent color this Mix styles and colors of cabinet doors and drawer fronts. year, would you believe doors. The base cabinets were designed me? It is and it’s absolutely stunning in using white melamine shaker doors and any room. Blush pink adds softness and drawers. Blush has a calming effect and grace to your decor. It is a barely there should be used in rooms that are meant pink that can almost be considered a to be relaxing. Don’t use blush in a space neutral hue and mixes well with a lot of different colors. In the craft room design that is intended for a lot of busy activity below, we added blush pink door frames like your mudroom. It doesn’t translate well into high-traffic or high-energy with frosted glass inserts. We paired this with white acrylic flat upper cabinet rooms.”
Mix hardware by choosing the same finish in knobs and bar pulls.
Gina & Jason Jepsen owners of 3K & Smarter Spaces
Mixing styles and colors let each element stand out.
We can provide you with an accurate quote and a 3D design of what your newly designed or revamped closet, mudroom, craft room, pantry, entertainment hub, or office could look like.
Are you ready to add some mixology to your spaces? Contact Gina or Jason Jepsen of Smarter Spaces to schedule your free in-home consultation.
Smarter Spaces Sioux City, IA 712-274-3911 www.SmarterSpaces.space
www.beingbettermagazine.com / Mar/Apr 2019
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Preparing to
By Inara Prusakova/Shutterstock.com
Grow a baby?
Body
BETTER
Learn what you need to know to grow a healthy, happy, bundle of joy.
How to grow a baby
BETTER / Body
Tips from the OB doc to start out right
with dr. hannah dewald
intervention. 95% over 2 years. If you’re over 35 and not having luck after 6 months, it’s good to come in.”
Before you conceive Dr. Dewald suggests, “Begin by optimizing your diet for a healthy pregnancy. Start taking a prenatal vitamin with at least 400 mcg of folic acid a month or two before you get pregnant if possible. They come in pills or gummies - whatever you prefer. “Overall, living a healthy lifestyle is key. Drinking in moderation prepregnancy, and ideally, not smoking. For women on any medications, talk to your doctor to see if adjustments need to be made. If you’re on anti-depressants or anti-anxiety meds, we suggest not stopping without a doctor’s say so. “If you haven’t had chicken pox, you should get vaccinated for that before you get pregnant. Get your flu shot too
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- or early on when you get pregnant.” What to watch out for “We kind of forget about the Zika virus. It’s still a thing to be aware of, even though it’s not in the news as much. If you are traveling, the CDC still has warnings out for those trying to get pregnant. If you are traveling, especially to Central America, the Caribbean, or Mexico, check the CDC website to see what countries are affected. If male partners travel in areas of concern, wait 3 months before conceiving. For traveling women, wait 2 months before trying to get pregnant.” Increasing your chances to get pregnant “For women who are overweight, this can affect your ability to get pregnant. Trying to lose some weight for 3 to 6 months ahead will significantly increase your chances for ovulation and fertility. Even a 5-10% loss will make a difference. “Don’t get too concerned if you don’t get pregnant right away. If you’re having regular periods odds are in your favor. 90% will achieve success naturally within a year without any
Being Better in Siouxland magazine / Spring 2019
“Use some common sense, make some healthy adjustments, be proactive with your nutrition and what goes into your body, and you and baby should do just fine.”
2730 Pierce St. Ste. 201 . Sioux City, IA 712-277-3141 . www.siouxlandobgyn.com
The doctors of Siouxland Obstetrics & Gynecology, PC. From left, Dr. Melissa Holtz, Dr. Tauhni Hunt, Dr. Paul Eastman, Dr. Angela Aldrich, and Dr. Hannah Dewald.
Listening dad by George Rudy/Shutterstock.com
P
retty much everyone knows how to make a baby, but there are a few things you might want to know to set yourselves up for growing the best baby possible. Dr. Hannah Dewald with Siouxland Obstetrics & Gynecology offers a few tips to think about even before you get pregnant - and advice to follow once you do conceive.
Early in the pregnancy “Exercise is always a good idea. In general, it’s safe to do what exercise you were doing before you got pregnant. The minimum is 30 minutes 5 times a week. Use common sense when eating – avoiding high-fat, eating out too much, focus on healthy proteins, vegetables, and whole grains. Watch high-mercury fish, raw meats, and raw sushi. Look out for any foods that could be contaminated with listeria. It’s most commonly found in soft cheeses and deli meats. Hummus, cantaloupe, and ice cream can also contain listeria. Miscarriage rates are high if you get infected.
Uncovering the real you Q&A How to get from the way you are to the way you want to be
BETTER / Body
Keeping kids safe
WITH dr. Pat luse
S
ee if this sounds familiar: You dieted, lost, and gained it back. You feel drained and have no energy. Maybe you lost weight, but you’re stuck in place now. You take medications, but you want off. You have pain in several areas. You just want to feel young again. Dr. Pat Luse, author of The 7 Systems Plan hears those same problems all the time. Dr. Luse says, “If this sounds like you, read on.”
The solution “Cindy was just like that. She had all of the above and was sick and tired of being sick and tired. After seeing the success of a coworker on The 7 Systems Plan she decided to check it out. She was literally in tears while in my office, searching for answers. When Cindy started the program a year ago, she could not bend down because of severe knee pain. She had to go up steps one at a time, she was obese, miserable, and not enjoying life. Using The 7 Systems Plan, she is now down 85 pounds, pain free, and able to do jumping lunges! “If you look at the short and longterm studies, calorie restriction alone, and even adding exercise, yields minimal results. They fail because they do not correct the underlying causes of weight gain, low energy, or a host of other health problems. “As I have worked with thousands of patients and did research over the last 30 years, I made a discovery. Weight gain and almost every health problem can be traced back to a malfunction in one of the body’s seven main systems. If all of these systems are working optimally, you have ideal
Mom & daughter by SpeedKingz/Shutterstock.com
Before
After weight, optimal health, and are free of disease. In today’s world — because of our toxic environment, processed food, and stress-driven lifestyles — it is not easy for each system to function optimally. If one system sputters, your weight goes up, your health and energy go down, and your risk for disease skyrockets. In a matter of days, a domino effect can take down other systems. The key to permanent weight loss and optimal health is to fix all seven systems. The plan “The plan is simple: evaluate your systems, identify malfunctions, and then optimize your systems using simple proven steps. Testing shows your unique problems and where we should focus first. Education in the online or live classes helps you make better choices permanently. Accountability helps you get to your health goals quickly.” Your transformation “You can experience your own transformation like Cindy! Your body can do unbelievable things if you get each of your seven systems functioning optimally and it is not hard to do. I love helping people make amazing health transformations using my simple, proven plan. Join me for a free information meeting on The 7 Systems Plan by calling 402-494-5173.” Dr. Pat Luse teaches the 7 Systems course in his office, Tri-State Physicians and Physical Therapy Clinic in So. Sioux City, NE.
Q. How much privacy should I give my kids? A. Less than you think. Amy Bloch, executive director at Catholic Charities, has some insight every parent should know. “I hear parents say it all the time, ‘He's a really good kid. He gives me no reason to worry.’ The critical thing parents need to understand is that trust has nothing to do with it.” So what does it have to do with? Amy explains, “One part of our brain says, This looks really fun. My friends are having this party, and the boy I like will be there. The other part says, “But if I get caught, I’ll be in trouble and won’t be able to cheer at the game next weekend.” We call this the stop and go parts of the brain. “The GO part is the feel good part and is located in the hippocampus and amygdala. While it takes our brains up to age 25 to fully develop, the GO part is well developed early. This is why even a toddler sees no problem eating an entire tub of frosting they liberated from the grocery bag. “The STOP part, located in the prefrontal cortex, weighs consequences and plans for the future. This part takes longer to fully develop. It
...continued on pg 30
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BETTER / Body Keeping kids safe - continued from pg 29
develops over time and through experiences. Kids often make poor decisions because they don’t have the ability to weigh consequences, reason, or plan for the future - not because they don’t care, but because those areas of the brain aren’t fully developed. “So, it isn’t that we can’t trust our kids, it’s that they need us to be involved while their brains are still developing.” Amy adds, “There are predators out there, and they know that kids are vulnerable. It’s not about trusting your kids, it’s about being a responsible parent. Part of being a parent is giving your kids more opportunities to have responsibility while under your care.” How do we do that? “Provide opportunities where you can monitor to see if kids are succeeding or failing - like setting a curfew. Where phones and technology are involved, don’t have a blind eye. Pay attention to what’s in their room, things on their dresser, smells on their clothes. “When I was a teen, the rule was, when I got home at night, I always had to go in to my parent’s room and kiss my mom goodnight. It was so irritating, but I see the wisdom now. “Be a friend on their social media accounts and occasionally look through their phones. Even for kids who give you no reason to worry it’s important to remember that kids that age are supposed to push the limits – that’s how they develop. You want them to push within the box you create. Don’t let them be in a box you know nothing about.”
The secret to success What it takes to find joy in a fitness routine WITH TRAVIS O'CONNor, Thrive Fitness
I
t’s spring. That time of year where pretty much everyone has chucked their fitness resolutions out the door. Once again our attempts to grab the brass ring of bettering ourselves has slipped through our fingers. What if we could find something to hold onto to get to those goals? Travis O’Connor with Thrive Fitness, may have the answer to the age old question, What am I doing wrong? Travis sympathizes, “It’s a common tale. People join a gym with the idea that agreeing to a membership will spur them to go, but financial commitment turns out not to be enough. “Another problem is getting thrown into a class with a variety of people. Some are very seasoned and know what they are doing and then there’s you. You do your best, and maybe the leader tries to help when they can, but you feel unsure. The leader has to keep the class moving, so there’s not a lot of time for explanation, much less coaching and asking questions. “There’s the gym with all the equipment, and they give you the lowdown on how to use them, but you’re not sure which ones to use to get the results you want. It’s no wonder people check out.” Travis offers some hope. “That’s why we came up with a different approach. We have a PT first model.
Our first step is personal training (PT). That means before you join, before you go to a class, we spend time training you and getting to know you. Since nutrition is key, we’ll go through that as well. We want to know what your specific goals are and why you want to do this. This is a big deal. Your motivation is wrapped up in that. “We also see where you are physically and what you’d like to accomplish losing weight, walking without getting winded, being able to do a sit up, or a pull up. Others want to participate in a triathlon or run in a 5k. We see where your strengths are and what you need to work on. We get you ready to be able to do all the exercises you need and to do them correctly so you can see results. “With our Thrive Start 21 or 28-day program you get all the insight and instruction to determine what you need to do moving forward in order to reach your goals and enjoy fitness success. You can succeed when you start the right way. To find your path, contact Travis or Clair today.
If your teen is struggling and you need some help, Catholic Charities is there no matter what your faith or situation.
Catholic Charities Offering hope, healing, and understanding
1601 Military Rd, Sioux City, IA 712-252-4547 Go to www.cathchar.com to get help or to donate.
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Above: A member gets one-on-one focus from one of the personal trainers. Top: Class members become friends who challenge and celebrate one another.
Being Better in Siouxland magazine / Spring 2019
Want to have your own success story? Join us
Thrive Fitness
707 N. Derby Lane, N. Sioux City, SD 605-540-0211 . www.thrivefitness-sd.com
BETTER / Body
Keepin’ on What it takes to keep on
Dr. Keith Roed, PT, DPT, CMPT, Astym Cert.
with Dr. keith roed
Impact Physical Therapy and Wellness, LLC 712-560-0460 . 4295 Sergeant Rd. . Sioux City www.impactptwellness.com
S
Couple by Liderina and Stretching by Ivanko80/Shutterstock.com
“
pring is around the corner! Many of us are eager to get out, enjoy the weather, and get active again.” But Dr. Keith Roed at Impact Physical Therapy and Wellness has a word of caution. “Let’s talk about the one thing most of us don’t think about often when it comes to keeping our bodies active, mobile, and pain free.” The knees have it “In my opinion, knees tend to be overlooked and something we don’t pay much attention to in our lives. (Even I’ve been guilty of this!) But, if you think about it, our knees are incredibly important and play a huge role in supporting the body. They allow us to walk, run, bend down, drive, etc., and yet hardly anyone knows how to actually look after them. “Now, you might think that exercising would be a good thing for you, and most of the time it is – it keeps you in great shape and is good for your joints. So, why wouldn’t it be good for you? For example, if you like to go jogging, it can sometimes do more harm than good.” 10,000 beatings per day “Think of it in this way: Each time
you take a stride your leg is bending, causing your knee joints to work. Now, think of how often and how long you might jog or run? 10, 20 minutes? Maybe even more. This repetitiveness can have an effect on your knees over a long period of time. Even walking can sometimes cause aches and pains in our knees if we don’t look after them. “We are recommended to take 10,000 steps a day, and with each step, we use our knees. If we manage to do the recommended steps then it is likely that our knees have been bent at least 10,000 times within the day! That’s a lot of bending! “Now, I’m not saying to avoid running and walking altogether. Nope. What I want to share with you is why it’s important to prepare your body properly for these types of exercises (so aches and pains don’t keep us from being active and going about our daily lives).” A simple solution “Show your knees some love while exercising by stretching before and after you exercise. With a warm up, a lot of people don’t realize that stretching beforehand can actually help you walk,
jog, and run farther and with more ease - and reduce the risk of injury! Cooling down has exactly the same principles. Stretching after exercise is key to easing stiffness in the morning. When you stretch your muscles after exercise, your body lets go of those acidic biproducts – aka: the reason you are sore the next day. Stretching after exercise also improves circulation and flexibility, helping you to ease and reduce your chances of knee pain. “If you want to be able to continue to do the things that keep you healthy, take time to care for your knees now - so you can keep on keepin’ on.” If you or someone you know is suffering with knee pain and you’d like some more tips on how to ease it, then have a look through my free report on knee pain on my website at www.impactptwellness.com/knee-pain.
At Impact Physical Therapy and Wellness, we specialize in helping people in Siouxland move better and return to their active lifestyle with less dependence on pain pills, injections, or surgery…even if they have had pain for years!
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Body
Why you shouldn’t be
it doesn’t take long for something to get out of alignment. Then, it’s just a matter of time before it progresses. Discomfort sets in, mobility is limited, and eventually pain appears. “A better approach is to have your spine checked regularly. It takes just a few minutes, with no appointment necessary. It’s no more difficult or time-consuming than getting your blood pressure checked. I examine your spine to make sure everything is in proper alignment and give gentle adjustments as needed. You’re in and out. “Don’t wait for pain. Be proactive in maintaining your spine regularly and take control of your health.”
Waiting for pain
with dr. rhett ruehle
A
re you one of those people who wait until you have pain before you head to the chiropractor? Dr. Rhett Ruehle, owner of Ruehle Family Chiropractic, wants you to understand why that’s a bad plan. “Very often the mindset of people coming in is find it, fix it, and leave it alone. Yet, we don’t think that works in other areas of our life. We maintain our teeth by brushing regularly and change the oil in our car to avoid problems. Taking care of our bodies requires maintenance as well. “If we like being healthy and feeling good, we do things that maintain that state. If you are someone who is active, or does repetitive motions,
Dr. Rhett Ruehle doing a quick spine check on a patient. Like taking your blood pressure or your tempurature, regular spine assessments indicate if things are as they should be.
Ruehle Family Chiropractic 3215 Gordon Dr, Sioux City, IA 712-224-3949 www.ruehlechiro.com Hours: M-W-F . 9-1 & 3-7
Don’t stoop that low or at any level
H
ave you ever bent over to tie your shoe or pick something up and ended up throwing out your back? I can see you nodding your head YES! Stooping can lead to pain and injury. David Welch PA, with Midwest Pain Clinics, gives some tips on
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dealing with things on the floor. “One of the most common pain complaints is with the lower back. A big culprit is getting a herniated disk from bending over to pick something up. When it’s heavy, we kind of protect ourselves. We tuck under our hips and make sure we’re lifting with our legs. But when we drop the mail, we don’t think about supporting our back, and we just stoop over to get it. “We had a teacher who went to pick up a pencil and had immediate back pain. It was so bad that within two weeks the muscle in his leg was wasting away. That’s an extreme case that required surgery. The good news is that healing generally happens on its own. “If you tweek your back, rest it for 3-5 days and use heat and ice. With the majority of cases, it will go
Being Better in Siouxland magazine / Spring 2019
away. Chiropractic care or massage may help. Over the counter meds (Ibuprofen, Naproxen, Tylenol, etc.), can help alleviate the discomfort. Be a little patient. If you’re dragging your foot, however, (potentially a pinched sciatic nerve) or the pain is affecting your lifestyle, come and see us. “Start practicing bending the right way, using your legs, and you may avoid unexpected pain.”
Midwest Pain Clinics 211 Sioux Point Rd., Ste. 200 Dakota Dunes, SD 57049 605-242-3456 www.midwestpainclinics.com
Bending woman by Arkom Suvarnasiri/Shutterstock.com . Dr. Ruehle with patient by Pulse Marketing
with midwest pain clinics
BETTER / Body
Oral care quiz Brush up on your dental knowledge with family 1st dental
Answers
1. A. Foods containing carbohydrates (sugars and starches) meet bacteria in the mouth, turning them into acids. This food debris and saliva create plaque which eats away the enamel creating holes (cavities). 2. B. It’s bad breath. This may be a result of poor dental hygiene and may be a sign of other health problems. 3. D. Various studies show a link between oral issues to illnesses, including heart disease, stroke, diabetes, respiratory disease, osteoporosis, and dementia. Researchers agree that dental health is important for maintaining overall health. 4. B. Richard H. Price, DDS, on behalf of the American Dental Association said, “Although tooth loss is common, it’s not an inevitable part of aging. Teeth do not die a natural death - we kill them.”
5 6 1 2 7 3 8 4
Y
ou’ve had teeth for a long time now. We all know daily brushing is non-negotiable for dental health. Let’s see if you know some other good things about caring for that space in your face.
5. How often should you get a new toothbrush?
Take the quiz...
A. Black hairy tongue is serious. B. On average, people floss once a day. C. Once you lose your teeth your jaw bone begins to shrink. D. All are true.
1. What causes tooth decay? A. Acid B. Age C. Cavities D. Caffeine
2. What is halitosis? Brushing teeth by Jacob Lund, flossing by gpointstudio/Shutterstock.com
5. B. We recommend throwing out your toothbrush every three to four months (or replacing your electric toothbrush head). If the bristles get frayed, you’re sick, or you have a weak immune system, replace it even more often.
A. Plaque buildup B. Bad breath C. Gum disease D. Black hairy tongue disease
3. Poor mouth care may lead to which of the following? A. Diabetes B. Heart disease C. Osteoporosis D. All of the above
4. Is tooth loss a natural part of aging? A. Yes B. No
A. Monthly B. Every 3-4 months C. Twice a year
6. Choose the true statement.
6. C. Your jawbone will start to shrink if you lose all your teeth. Over time it can become harder for dentures to fit well. (A. Black hairy tongue is easily treated. B. People should floss daily, but a study shows only one in four do. 20% say they never floss. Don’t be in that group!) 7. A. Diet soda is highly acidic. (B. Cheese and dairy products are good for your teeth. They contain nutrients that are crucial for maintaining strong teeth. C. Black and green tea contain powerful antioxidants that bolster dental health. Plus, drinking tea is shown to decrease plaque buildup.) 8. B. Hopefully this was an easy one for you.
7. Which of these foods are hard on your teeth? A. Diet soda B. Cheese C. Black or green tea D. All of the above
8. How long should you brush your teeth? A. 1 minute, twice a day B. 2 minutes, twice a day C. 3 minutes, once a day
“Where your family comes first.” www.familyfirstdental.com.
Check your answers in the column on the right. Even if you KNOW the right answers, practicing good dental care is the true test. Make sure you’re doing your part to keep your teeth strong and healthy. If you need some help, we’re always here for you.
www.lillyfamilydentistry.com An affiliate of Family 1st Dental Visit our website to find a location near you.
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Body
Fuel your life and lose weight
with Erin Kiel & Jeff Bahrenfuss, Strive health & wellness
M
“
eet Josh! He lived most of his life seeming healthy from the outside, but as a busy teacher with young kids, he was desperate for structure and energy. Even though weight loss wasn’t his primary goal, he lost 20 lbs., gained the energy he was looking for, and has
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been living his healthiest life for over a year now thanks to the amazing habits and structure from our program.” Jeff Bahrenfuss and Erin Kiel with Strive Health & Wellness see these sorts of “side effects” often. People join their coaching program to improve one area and other benefits are realized in the process. Erin and Jeff add, “We have a proven program that is recommended by more than 20,000 physicians. It works for people with lots of different goals - from wanting to lose weight to building lean muscle mass or just learning how to fuel your body right.”
They are all scientifically proven products, formulated with the right fat, carbohydrate, and protein ratio to promote weight loss and muscle gain.” How to get started. “Just give us a call and join our coaching program. We’ll work with you each week and help you set goals and give you the insight and encouragement to meet them. Plus we’ll suggest healthy fuelings that benefit you. The only cost is the fuelings you purchase from us. Fuel yourself to reach your goals.”
How this works. “We are a healthy lifestyle coaching program that works with individuals to meet their goals. Healthy Fuelings are a big part of getting to those goals.” What is healthy fuel? “It’s putting in the proper nutrition to get the results you want and the health you need. We suggest healthy fueling options specific to your goals.
Being Better in Siouxland magazine / Spring 2019
Health coaches, Erin Kiel & Jeff Bahrenfuss
To see if OPTAVIA is right for you, call us!
Strive Health & Wellness
712.389.7192 (Erin) or 712.540.4813 (Jeff) E: Strivewellness@hotmail.com Facebook: strivehealthandwellness
BETTER / Body
Facing your fears
Life
BETTER
can be fun
Y
Photo by Mark Karrer
ou should do something every day that scares you a little bit.” That’s Alisha Dykstra’s mission. As owner of V.I.P. Gymnastics, Ninja and Cheer, Alisha’s goal is to get kids to realize they can face their fears and overcome them. Alisha sees the rewards each day as she pushes her students to take charge of the things that scare them. “If kids have excitement for something, that will help them overcome their fears and strive for new challenges. For one kid that excitement might be gymnastics or cheer, for another it’s ninja. “Many things that kids do don’t require courage. They may take skills, but no bravery. All our classes require some bravery, and you have to step up to meet those challenges. Each day we try something that pushes boundaries. We’re always challenging them to go to new heights – sometimes literally. When kids overcome a fear, they become mentally strong. It’s a wonderful thing to see.”
V.I.P Gymnastics, Ninja & Cheer 300 Centennial Dr., Suite 150 . North Sioux City, SD . 605-540-0854 E: Alisha@vipgymnasticsninjacheer.com Call us for special events, birthday parties, and field trips
Alisha helping gymnastics and cheer student Viv. When Viv started, she couldn’t do a cartwheel. Today, she can not only do a cartwheel but a back walkover. Her mom says overcoming her fears has built her confidence in the gym, with friends, and in school. Let your kids overcome their fears, build confidence, learn to trust themselves and teammates, and develop strength and agility. Gymnastics classes for kids 3-18. Ninja combines martial arts, obstacle course training, and gymnastics. Cheer classes: 4-6 year olds prep class and competitive cheer for 6-12 year olds. Sign up today.
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Body
Money matters
It’s an emergency! How will you pay for it?
L
ife happens. We all know it, but not all that many are ready when it happens. Most financial gurus will tell you to have an emergency fund. It may sound pretty straight forward, but what does that really mean? Here are the basics.
What it covers This should be for what is truly an emergency to cover things that would really mess up your life without them - getting a major appliance fixed or replaced, car repairs, covering your deductible after an accident, etc. You make the rules, so you may decide that a plane ticket to your grandma’s
Where to keep it Since it’s likely you’ll need the funds quickly, this isn’t money you invest or put in a CD. It has to be available when you need it. However, if you feel like you need to protect it from your less-than-sensible self, it’s a good idea to put it in an account you can’t access easily. For example, don’t have it at the same bank where you can easily transfer the funds to another account or that you can access with a debit card. Instead, deposit funds in a different bank and put them into a savings account. Lock it down as much as you need to to make it difficult, but not impossible, to get your funds. If you have to drive across town to get the money out manually, you may think twice. What’s next Once you’ve got your basic emergency fund in place, start saving up 3 to 6 months of expenses so if something really bad happens you’re covered.
Car breakdown by Jub-Job/Shutterstock.com
How much Most experts agree that you should start by building up your emergency
fund to $1000-$1500.
funeral is an emergency. But be responsible. If you can live without it, it probably doesn’t qualify (like that cute outfit that is only on sale for the next week. This is not an emergency). You’ll be crying if you spend it foolishly and then your fridge dies.
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Being Better in Siouxland magazine / Spring 2019
BETTER / Body
First Responders of a different kind
W
hen there’s a fire, a crime, or an accident, we all know who to call. But what if that thing that happened is a very private problem? For those dealing with domestic violence and unplanned pregnancy, there are still first responders that are there to help. They may not do their jobs publicly, but what they do out of sight changes lives for many women and men. Take a peek behind the scenes to understand what’s going on in some serious and confusing situations. Meet the Executive Directors of four local agencies (clockwise from left): Amy Munderloh, Haven House; Paul Mahaffie, The Gospel Mission; Robin McGinty, CSADV; and Deb Sypersma, Her Health Women’s Center.
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Body
first responders of a different kind
Some names have been changed.
strategies and options. Planning. Even when it’s a bad situation, people aren’t ready or are too scared to leave. We help them think through scenarios and build a plan. Shelter. For women and their children who need a place to stay while they plan for their future, we have a shelter and will help them move forward successfully. Education. To students from preschool to high school, and community outreach to groups, businesses, and the Latina community.
A
young woman was came here she was willing to give that at the hospital. She up and get the help she needed. was badly beaten. Over the next few months, Jackie A call went out to came for individual counseling. When Lisa, a volunteer with we first met her she was saying “I don’t CSADV (Council on Sexual Assault care what you say, I’m never going to and Domestic Violence). When end this relationship,” and went to, “John Lisa arrived, she discovered that the who?” When she left the relationship, severity of the beating had caused the she said she came in, “to stay strong.” She woman to go into labor. It was going to was so eager – taking all the information be a long night, but Lisa wanted to stay, in - and ready for change. even though she had kids of her own, How we helped because the woman had no one. Lisa We advocated for her with DHS to stayed for hours. keep her parental rights and walked Jackie gave birth and was so with her through the justice thankful for the support, system (her abuser was but she wasn’t ready to prosecuted). We make a change. She listened and we gave didn’t want any her advice and more help. Lisa just women (and 1 in 4 men) resources on how let her know we to move forward in have experienced some were here when she strength. form of physical violence was ready. We don’t by an intimate partner. judge, or push - we Other things we just let them know offer we’re here. Safety. Often times Six months later, we heard people need to know from the new mom. In her abusive how to stay safe in the not-so-safe relationship, she had been using drugs environment they’re in. We give and getting into trouble. When she
13 in
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Being Better in Siouxland magazine / Spring 2019
Robin McGinty says, “The biggest thing we do is advocacy. We are a voice for those who don’t have a voice or end up in a system that can be overwhelming. If you’re in trouble, we’re here for you. You can call us 24/7.”
24/7 Crisis/Hotline
800-982-7233
For non-emergency calls: Sioux City: 712-258-7233 . LeMars: 712-546-6764 Toll Free – 1-800-982-7233 www.csadvsiouxland.org
Mom and daughter by Juice Team/Shutterstock.com
Getting out of an abusive relationship is possible. Each year CSADV provides hundreds of people the tools, knowledge, and resources to feel safe again.
Today We don’t always hear back from people we help in one way or another, but after a couple of years, Jackie came back. She was so impacted by what we did for her that she became a volunteer, and she and Lisa are good friends. She is married to a great guy, and they have a wonderful life with their kids.
first responders
BETTER / Body
of a different kind
How we help Relocating. Rural communities can have limited housing and job opportunities. If you need to relocate for services or to be safe, we have resources to move you, and in many cases, can provide you with everything you need to start again. Advocating. If you need someone to stand with you and help you in securing protection orders, navigating legal, criminal, and medical issues, we will guide you.
With Haven Houses ability to relocate rural domestic violence survivors, those survivors can stop tolerating their dire circumstances and start living again.
Rural woman by Jacob Lund/Shutterstock.com
S
he spent her golden years can’t provide the services that agencies being her abusive husband’s like Haven House has, designed to help caretaker. (You may not survivors like this one.” think of senior citizens Many women of a certain when you think of domestic generation didn’t have any options or violence, but Haven House sees it all choices, especially if they lived on a too often.) Family members either rural farm. There were no neighbors didn’t believe her or minimized the to hear anything, and they were physical and emotional abuse she had expected to mend their physical and endured for decades. emotional scars as best as they could. A friend brought her into Haven They endured sexual assault over and House to learn about her options. over again and sacrificed their needs Haven House provided her shelter for their children. With limited access which allowed her to realize even after to resources, and having nowhere to all the years of abuse she was go that would offer reprieve able to overcome the from their violence filled violence, control, and home, they stayed. manipulation. Fortunately, in She received this day and age, daily support with the help cases of domestic from their of generous violence are never advocates, free communities legal guidance, reported to police. If it and government and assistance with grants, agencies happens to a man, it’s resources to help her are now able to even less likely. live on her own and provide the necessary be free of physical and programs to help all emotional abuse. people leave their abusive A Haven House advocate says, relationships and provide light at the “Friends are important support but they end of the tunnel.
Most
Who. Services are all free, confidential, and provided regardless of gender identity, sexual orientation, age, race, ethnicity, religious belief, ability level, or immigration status. Our advocates can provide a variety of in-person and over-the-phone services to support victims and survivors.
Amy Munderloh says, “Haven House has been a place of safety, peace, and hope for families in northeast Nebraska for the past 40 years. We are dedicated to the elimination of violence against women, men, and children in our communities.”
24/7 Crisis/Hotline
800-440-4633
For non-emergency calls: 117 E. 28th St., South Sioux City . 402-494-7592 215 West 2nd St., Wayne . 402-375-5433 Email: hh@havenhousefsc.org Website: havenhousefsc.org
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Body
first responders of a different kind
*Name has been changed.
had fallen through, and each time she had rescheduled, a conflict arose. Today Wilma is still doing well, and the baby has grown. At her last appointment she asked us to close in prayer, as that has been her strength in the last months. Wilma still has some challenges, but she is facing those head on, in prayer, confident in her decision. Other things we offer STD testing. We offer female clients tests for chlamydia and gonorrhea. Prescriptions are provided to those with positive results.
W
hen Wilma* visited Her Health Women’s Center, she was upset that she was pregnant. This was a bad time. The big issue: she was alone - and now she would be alone with this child. She never thought she would consider abortion, but this was the one time she felt it was the right decision. She came to us for an ultrasound, so she would know if she was early enough in her pregnancy for the abortion pill. We told her upfront we do not perform or refer for abortion. She understood and was grateful we were candid.
come back for another ultrasound just to make sure “it” was still growing. At her repeat visit she stated she had scheduled an appointment to terminate the pregnancy, but she just wanted to make sure the abortion was necessary, since Mayo Clinic statistics state that about 10 to 20 percent of known pregnancies end in miscarriage. She still hadn’t told anyone about the pregnancy. The repeat ultrasound showed her pregnancy was growing. She thanked us and declined another appointment since she was scheduled to receive the abortion pill the same week.
1,000
Fast forward a few months. Wilma scheduled another appointment with us. Her situation In 2018 Her Health served had changed. How we helped women facing pregnancy Things were going After confirming decisions over better and instead of her pregnancy, 1,000 times being alone, she had she agreed to have turned to her family, who an ultrasound, which received her with open arms. verified she was early in the She came in, pregnant. Wilma revealed first trimester - still in the time frame that the initial abortion appointment for the abortion pill. She did agree to
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Being Better in Siouxland magazine / Spring 2019
Deb Sypersma says, “We want our clients to feel comforted and not judged when they walk in the door. This is a safe space to learn about all options.”
Her Health Women’s Center offers FREE & CONFIDENTIAL pregnancy services. 5732 Sunnybrook Drive, Sioux City, IA www.herhealthwomenscenter.org Call: 712-224-2000 or Text: 712-522-2920
Young womanby WAYHOME studio/Shutterstock.com
When you feel yourself facing an unintended pregnancy, any decision you thought you’d make (or never make) can go out the window. That’s why Her Health Women’s Center is your best first step in facing a pregnancy decision, offering free services and information about your options.
Earn While You Learn. For clients with positive pregnancy test results who choose to parent, we offer individual incentive-based baby preparation/parenting classes. Earned points are spent in our boutique for items such as diapers, baby wipes, clothes, and cribs.
first responders
BETTER / Body
of a different kind
What to know Emergency. We are an emergency shelter for women and women with children. There’s not much criteria to get in. We’ve eliminated some of the rules we used to have. This is a safe place. It’s all gated and secure. Duration of stay. There is no time limit on your stay. Each case is different. Some will be able to reestablish themselves quickly. Others stay for months. We work with our guests to help them become self-sufficient. The future. We are looking at adding another building dedicated to our Women and Children’s Shelter, so we can serve even more in our community. There is a place for you to start again. A place where people care, where you have everything you need, where you can learn, grow, save, reconnect, and find your joy and your future.
I
Woman with kids by Yuganov Konstantin/Shutterstock.com
“
come from a family of addicts. I evening and church on Sunday. There was in rehab, but then my mom are people you can talk to, which has died, and I relapsed. I didn’t know been so good for me dealing with my how to cope with that. Before mom’s death. long I was in jail, and my dad and “My kids love it, and they get along sister were taking care of my kids. with everyone down here. The staff “When I got out, I tried to go home, really watches over us. You can do but it wasn’t working without my mom parenting and nutrition classes. They there. We were about to get evicted, and help you with resources, and they I realized there were no good options got me a job. They help you with within my family for me and my kids everything you need to start again.” to go to. In September, we moved into What’s next the Gospel Mission’s Women and “Being able to stay here rent free Children’s Shelter and have been makes it easier to save there ever since. for the future. I’m “It’s really nice. on time with my We have our own appointments, my room just for our rehab is going family, and we well, and I know share common that even when meals are served each space with others we leave here day at the Gospel Mission. in the shelter. I’ll have them to We go across 130 day jobs are obtained lean on. It’s such the street to the each week by their a blessing to know Agape Cafe (Gospel guests. I can have help Mission’s cafeteria not to go backward. where anyone can come I recommend it for those and eat). You have to follow who have nowhere to go. It’s such a the rules - which are really simple. We welcoming place. ” do devotions every morning and in the
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Women’s Shelter . 415 Bluff Street 712-255-1119 Director of Women’s Ministry Nettie Tullis
Paul Mahaffe says, “Since we reopened our Women and Children’s Shelter last year, we have seen so many come in desperate situations. We see such a need, and we are committed to serving each one with care and the love of Jesus.”
The Gospel Mission 500 Bluff St., Sioux City, IA . (712) 255-1769 Email: mission@thegospelmission.org Website: thegospelmission.org
www.beingbettermagazine.com / Mar/Apr 2019
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Brain benders BETTER / Life
Riddle me this
Coded message
Figure out the code below, and fill in the appropriate letters to reveal a seasonal proverb. ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ 14
15
20
8
9
19
___ ___ ___ ___ ___
Can you answer each of these riddles?
13
5
1
20
20
5
23
9
14
20
21
18
8
___ ___ ___ ___ ___ ___ ,
___ ___ ___ ___ 19
18
5
5
18
___ ___ 20
15
15
23
19
16
___ ___ ___ ___ 12
15
14
7
___ ___ ___ ___ ___ ___ 18
9
14
7
___ ___ ___ ___ ___ ___ . 6
15
12
12
15
23
Changing season
1. A pizza
weighs ten pounds plus half its own weight. How much does the pizza weigh?
2. You use me daily, but if you arrive safely, I am never used. What am I?
3. What ancient device allows people to move through walls? 4. Sometimes I am light, sometimes
I am dark. Most people like me. What am I?
Which route?
A couple is trapped, and the only way out is through one of three doors. Behind one is a group of assassins, another has lions who haven’t eaten for three years, behind the last is a raging fire. Which way is the safest?
Finish the problem
Place each of the math symbols below into the appropriate boxes in the equation so that the math problem comes out correctly.
7
2
11 = 7
Being Better in Siouxland magazine / Spring 2019
ANSWERS
42
8
Riddle me this: 1)20 pounds. 10 pounds plus half of 20 pounds equals 20 pounds. 2) Seatbelt. 3) Door. 4) Chocolate. Which route?: The door with the lions is the safest. If they haven’t eaten for 3 years, they would have starved to death long ago. Finish the problem: 9 x 8 = 72, 72 + 7 = 79, 79 - 2 = 77, 77 ÷ 11 = 7 Coded message: No matter how long the winter, spring is sure to follow. Changing season: Lady bug white spots, double wings on bee, spot by dog’s eye, flower missing, butterfly antennae missing.
9
Pizza by skylark art, doors by wanpatsorn, people by doors by Sofija Djukic, door logos by Rayghil, plataa, and Luthfil micro; tulip bucket by Patrusheva Yana; and barnyard by Danilo Sanino/Shutterstock.com
These barnyard images may look the same, but there are five subtle differences. Can you find them all?
Centerpiece by Alphonsine Sabine, flowers in egg by Nella, and blue eggs by KMNPhoto/Shutterstock.com
Easter
E
aster means rebirth. It’s the symbolic end of winter as spring makes its triumphant return. Eggs are the harbingers of spring, so it’s no wonder they are the inspiration for so many decorating ideas. Here are three you can run with - without much work or explanation needed. Get some brown eggs, make a delicious quiche (see pg 54), add a wick and some wax to the empty shells, and you’ve got the makings of a centerpiece. Cut a branch from your lilac
BETTER / Life
It’s egg-citing!
bush (notice we didn’t say the neighbor’s lilac bush) and put it in a nice vase. Add hangers to eggs with the tops knocked off, pop in flowers, and decorate your branch. If you enjoy dying eggs but feel like it goes too fast, add a few details. Once your dyed eggs are dry, use a little acrylic paint to brush on simple flowers or sayings. Something really big happened a couple thousand years ago which is the reason we have Easter. If you don’t know the whole story or understand the meaning, just follow the map.
>>>
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Life
Easter. It’s egg-citing!
Life Map
What does this map have to do with Easter? Well, it didn’t exist before that first Easter a couple thousand years ago. See, the human race had totally blown it. We figured we knew how to run our lives better than the One who created us (God). We pushed him away and said we could take care of ourselves. Yep, we’re stupid!
The best GPS If you’re feeling totally lost about now, that’s pretty normal. It’s in our DNA. Read the Old Testament, and you’ll see the human race repeating the same mistakes again and again. Letting God be the navigator of our lives = good. Leaving God behind while we drive = chaos and suffering. Who’s driving your life? If you’re lost, God can get you on track. Follow the directions.
Thankfully, we have a Creator who wasn’t giving up. He came up with a plan and started a construction project. He sent his Son (Jesus...who just happened to be a carpenter) to build us a road back to Him. When Jesus was done, He went back to heaven to build us a place to stay when we get there. Sound pretty good? Then let’s get on the road.
Your journey begins For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. - John 3:16 NIV
Trouble on the road It doesn’t take us too long to see that we can’t control much on this journey. We have some highs but those lows... We try to fix things. Try to make ourselves feel better, but why doesn’t that good feeling last? No matter what we gain, we feel like we’re still missing something. Maybe the answer will be in the next job, next relationship, next new thing. Maybe it’s just down the road. for all have sinned and fall short of the glory of God. - Romans 3:23 NIV
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So there is no justice among us, and we know nothing about right living. We look for light but find only darkness. We look for bright skies but walk in gloom. - Isaiah 59:9 NLT Being Better in Siouxland magazine / Spring 2019
They have neither knowledge nor understanding, they walk about in darkness... - Psalm 82:5
Icon inserts by Kuttly, avitar icons by German98, and roadway w/icons by SceneNature/Shutterstock.com
Whether you wanted to be or not, you got plunked down on planet earth. You might be here a very short time or live to be a ripe old age. Regardless, we all have to take the road to the end, but we’ve got some decisions to make along the way. We may have very different circumstances, but one thing we all have in common is that the first two people on the planet messed it up for the rest of us. Because they sinned, we have a broken relationship with God. Unless we can fix that, we’re doomed. Better get started.
BETTER / Life He who has the Son has the life; he who does not have the Son of God does not have the life. These things I have written to you who believe in the name of the Son of God, so that you may know that you have eternal life. -1 John 5:12-13 NASB
ETERNAL LIFE
You have arrived
For his Spirit joins with our spirit to affirm that we are God’s children. -Romans 8:16 NLT
Kingdom of God
Christ suffered for our sins once for all time. He never sinned, but he died for sinners to bring you safely home to God. He suffered physical death, but he was raised to life in the Spirit. - 1 Peter 3:8 NLT
Wrong way! Go back! No matter where you are on the journey, no matter what you’ve done, if you’re still on the planet you can take the narrow road. Don’t wait until it’s too late.
Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me. -John 14:6 NIV Narrow gate Wide gate
Read the verses to determine where you want to place your avatar. (Which way are you going to go?)
Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it. - Matthew 7: 13-14 NIV
Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son. - John 3:18 NIV
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord. -Romans 6:23 NIV
Choose your destination We all start out on the road to death and destruction. The good news is, we can get off that path at any time and head toward life eternal life. God carved out a way for us to go. He sent his Son Jesus to show us the way. This is an intentional re-direct on our part. None of us gets on that path by accident, by doing good deeds, because of who our parents are, or because we’ve always gone to church. You have to tell God you want to go His way. It costs you nothing because Jesus already paid your way. He paid with His life by dying on the cross to make us right with God. If you decide to go this way, you are agreeing to follow Jesus from here on out. No more going your way with the world. Cut out your marker and put it where you want to be. Choose your destination.
There is a path before each person that seems right, but it ends in death. - Proverbs 14:12 NLT
Taking the exit So the big question is, how do we take the way God has made for us? You just have to honestly want it. Getting on your knees isn’t a bad idea. REPENT. Ask God to forgive you for the sins you’ve committed, and ask Him to help you turn away from them going forward.
I have had one message for Jews and Greeks alike--the necessity of repenting from sin and turning to God, and of having faith in our Lord Jesus. -Acts 20:21 NLT
BELIEVE that Jesus died for you and three days later rose from the dead (that day is Easter). continued
>>>
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Life
Taking the exit continued That sacrifice paid for your sins and shows that he has victory over death. His and ours.
If you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. -Romans 10:9
RECEIVE. Ask Jesus to come and take over your life. He is going to move in with you. Literally. “I have been crucified with Christ; and it is no longer I who live, but Christ lives in me; and the life which I now live in the flesh I live by faith in the Son of God, who loved me and gave Himself up for me. -Galatians 2:20
FOLLOW. Get up everyday and ask Jesus to show you the way. Read your Bible everyday, so you can get to know Jesus (the book of John is a good place to start), and get into a Bible-believing church. Prepare for this new journey. It will be far different from the old way! This means that anyone who belongs to Christ has become a new person. The old life is gone; a new life has begun! -2 Corinthians 5:17
The churches on this page would love to help you on your journey. Please let us know if you accepted Christ today and if you’d like more information about following Jesus. If you’d like a free Bible, just let us know. Email us at email@BeingBetterMagazine.com, or write to us at our address on page 4.
W W W. C B C S I O U X C I T Y. O R G
9:30AM • COFFEE & ROLLS 10:15AM • CELEBRATION SERVICE
Join us for
Easter On the Thursday before Easter
April 18th
our food pantry will be open
5:30 to 6:15
for those needing food for their Easter dinner
Easter Services
9 & 11 AM 2410 W 1st Street . Sioux City
(712) 898-5563
2201 West 19th Street . Sioux City . 712-255-5989 Free donuts, juice, and coffee before services. www.hcbchurch.org
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Being Better in Siouxland magazine / Spring 2019
Sunrise by Dmytro Balkhovitin and He is Risen art By Koltukovs/Shutterstock.com
or any Sunday at 10:30 am
BETTER / Life
Do you love where you work?
our nurses DO.
Come Find Freedom & Flexibility
Photo/Shutterstock.com By Aaron Amat/Shutterstock.com
Choose your own schedule . Short and long term contracts top pay with direct deposit . Travel assignments . insurance available
3100 S. Lakeport St. Sioux City, IA 712-277-4442 . 800-727-1912 www.beingbettermagazine.com / Mar/Apr 2019
47
Why does she stay?
Healthy Relationships 101
W
e hear about women in abusive relationships all the time. We wonder why she doesn’t get out, or why she goes back. Robyn Lieber, Healthy Relationships Coordinator with Her Health Women's Center has been there herself and gives some insight. “There are many reasons that are valid. She stays because she doesn’t know how she’ll afford to live on her own. What happens to the health insurance for her and the kids? How can she afford daycare? He may have threatened to harm her if she leaves. She may not have resources, skills to get a decent job, or even a car. “She reasons, He’s not a bad guy ALL the time. It’s better to see my kids all the time than part-time. Even well-meaning family or friends can leave her feeling ashamed, ‘I told you he was a loser!’ Robyn says, “Women need to feel cared for and supported in order to get out for good.” Next issue: Why she goes back.
5732 Sunnybrook Drive, Sioux City, IA www.herhealthwomenscenter.org Call: 712-224-2000 or Text: 712-522-2920 If you are interested in having Robyn come to teach Healthy Relationships at your school, youth group, or other organization, contact her at 712-276-0237
48
Finding balance may start with regaining yours
WITH connections area agency on aging
I
f you find your balance isn’t what it used to be, that’s not uncommon. The side effect is feeling limited and uncertain and, over time, moving less overall. The good news is you may be able to gain a lot of it back, or keep your sense of balance. Vicky Lohry, Healthy Living Assistance Director and Stan Wisnieski, Master Trainer/Coach for Evidence Based programs with Connections Area Agency on Aging offer classes that can improve and rebuild your sense of balance. The best part is the classes are offered for a suggested donation. Vicky says, “It doesn’t matter what your current mobility is. Balance is just one of the improvements people experience with our classes. We find when people can self-manage, it improves their lives.” Stan adds, “We were able to obtain a machine that measures your balance. We recently did a test before the class began and then again after the eightweek session. Because of the exercises we do, overall, everyone’s balance improved by 22%!” Stan and Vicky explain the classes they currently offer:
Being Better in Siouxland magazine / Spring 2019
Tai Chi: is great for arthritis. This is great for people with joint stiffness that can’t exercise like others could. The pace is very slow. It can be done in a chair, or standing, or a combination of the two. It’s very focused on proper breathing, posture, and balance. Tai Chi is a one-hour class for 16 sessions. They meet twice a week for eight weeks. Classes are for those 60 and older. Matter of Balance: is a very interactive class consisting of miniworkshops, brainstorming, education, and learning balance techniques. Even if you’re in a wheelchair you can benefit. This is a proactive class to help prevent falls. Matter of Balance is a 90-minute class for eight sessions. They meet twice a week for four weeks. Anyone 55 or older, or care-givers, can attend. Classes are held in various locations around the area. If your are interested in finding out more about the classes, call Vicky or Stan. 1-800-432-9209 . Vicky x8225 or Stan x8237
Connections Area Agency on Aging 2301 Pierce St . Sioux City, IA 800-432-9209
Other Iowa Locations: 300 West Broadway, Suite 240 Council Bluffs, IA 109 N Elm St., Creston, IA
Wedding ring woman by suriyachan and senior couple by wavebreakmedia/Shutterstock.com
BETTER / Life
BETTER / Life
focused foods
Food
Fiber
BETTER
F By White bear studio/Shutterstock.com
iber. It’s not sexy. No one wants to talk about fiber. And, apparently, no one wants to eat it either. Because of our highly-refined, process-all-thenutrition-out-of-it American diets, we don’t get enough of it. Not by half.
Why should we care? Without regular high-fiber foods in our diet, we’ll see dips in energy, have difficulty losing weight, and also increase our risk of diabetes, heart disease, and inflammation. According to the FDA, we should eat 28 grams of fiber per day. More specifically, women need 21-25 grams of fiber a day, and men 30-38 grams a day. No worries. We have a few delicious options with foods that pack fiber like a boss! www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Food
Fiber
Black beans fiber per cup.
Food
15g
ifocused foods
Black bean and corn salsa
15 oz can black beans, rinsed and drained 2 c corn, drained 2 Roma tomatoes, chopped 1/2 red onion, chopped 1 1/2 t cumin Salt and pepper 1 lime 2 T olive oil
Optional: chopped red or green bell pepper. For heat add chopped jalapeĂąo.
15 oz canned chickpeas (drained) 2 T sriracha sauce 2 T soy sauce 2 T raw honey 1 T rice vinegar 1/2 t sesame oil Optional: Seasame seeds
Chickpeas fiber per cup.
8g
In a sauce pan, combine the sriracha, soy sauce, honey, vinegar, and sesame oil and mix well. Stir in the chickpeas. Bring to a boil and cook one minute. Remove from heat, cover, and let stand 30 minutes. Preheat oven to 400ÂşF. Line a baking sheet with parchment paper. Pour chickpeas onto sheet, and spread into a single layer. Roast for 10-12 minutes. Turn with a spatula and roast another 5 minutes. Let cool and serve at room temperature. Sprinkle with seasame seeds if you like. For less heat, reduce sriracha sauce by half and replace with honey. A 1/2 cup serving has 8 grams of fiber (not to mention 8 grams of protein).
Raspberry yogurt with chia seeds on page 49
Chia seeds fiber per oz.
10g
Raspberries 8g per cup.
5.3 oz Greek yogurt (plain or flavored) 1/2 c fresh raspberries 1/2 oz chopped walnuts 1T chia seeds 1 T granola (if desired)
Stir chia seeds into yogurt and top with raspberries and walnuts. If you want, toss in a little granola. This packs a crazy 11 grams of fiber! (Protein is 16 grams!)
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Being Better in Siouxland magazine / Spring 2019
Split peas fiber per cup.
Slow cooker 16g split pea & ham soup 16 oz dried split peas 3 carrots, diced 2 stalks celery, diced 3 cloves garlic, minced 1/2 t black pepper
6 c low-sodium chicken broth 1 yellow onion, diced 2 potatoes, peeled and diced 1 tsp dried thyme 11/2 lb ham bone
Put everything in the slow cooker and mix well. Put the ham bone on top. Cover and cook on low for 5-6 hours or until ham is tender and easily pulls off the bone. Remove ham from bone with forks. Return meat to pot, stir, and serve. This recipe tops them all with 21 grams of fiber and nearly 28 grams of protein in one bowl!
Split pea soup by MSPhotographic, Black bean salsa by cobraphotography, and chcikpeas by Ildi Papp/Shutterstock.com
Honey sriracha roasted chickpeas
Combine black beans and veggies in a bowl. Sprinkle with spices and stir in. Squeeze lime over mixture and drizzle on olive oil. Stir to combine well. Serve as a salad, or serve with tortilla chips. This rocks a powerful 11 grams of fiber per serving. (Protein comes in around 7 grams.)
What is inflammation?
BETTER / Food
I
nflammation is part of the body’s immune response. When you get hurt, it goes to work to alert your immune system to kick in and fix it. For example, if you slam your hand in the car door, your fingers swell up and you can feel your heartbeat in your thumb. But Blueberries and oats are both anti-inflammatory foods. inflammation tends to kick in for all kinds of abuses our body is going through - not enough sleep, too much stress, and eating foods our body can’t handle well. Think artificial food additives, refined and processed foods...and on and on. So if we’re frequently eating bad stuff, our body can get into a state of chronic inflammation. This is not our friend. It can lead to weight loss struggles and a host of other issues. Luckily, we can turn that around by eating better and, most importantly, consuming foods that are anti-inflammatory.
Q&A
Q. Are there veggies that should NOT be eaten raw? A. Sprouts. According to foodsafety.gov, kids, pregnant women, the elderly, and those with weakened immune systems should avoid eating raw sprouts of any kind (including alfalfa, clover, radish, and mung bean sprouts). This is because pathogenic bacteria can get into the seeds, even before they grow. Cook your sprouts thoroughly to kill the harmful bacteria.
Anti-inflammatory foods. Try blueberries, raw oats,
Blueberries by VeronikaSmirnaya, honey by Dionisvera, sprouts by roroto12p, eggplant by Ahanov Michael /Shutterstock.com
ginger, green tea, dark chocolate, wild salmon, red peppers, beets, broccoli, olive oil, tomatoes, eggs, spinach, black beans, pineapple, and raw honey.
Today’s glass of bubbly isn’t what you might think
F
or many, soda is passe. People are drinking more water, but we still demand excitement from our beverages. We can’t do plain, and we certainly want a little flavor. We want a little zip now and again. It’s no wonder the flavored water market is booming. Pepsi decided to
test the sparkling waters and recently launched Bubly. In its friendly [see its tab for various greetings] and colorful cans, there are 12 refreshing fruity flavors — with zero added sugars or artificial flavors. Just the ticket for those who are trying to drink more water but who refuse to be boring!
A. Potatoes & Eggplant. Both raw potatoes and eggplant have a toxic compound called solanine. While it isn’t lethal - especially at the levels found in a normal serving - it’s still not ideal to eat raw. With all the starch in a raw potato, you can wind up with a belly ache. For eggplant, studies show more antioxidant benefits when it’s sautéed in olive oil. Cooking is best for both.
www.beingbettermagazine.com / Mar/Apr 2019
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BETTER / Food
Cheese pairings WITH katie bay, palmer specialty foods
If you’re looking to make a little fancier spread for your friends, grab some unique and flavorful options that will pique their tastebuds. Katie Bay with Palmer Specialty Foods has paired up a specialty cheese with complimentary flavors that are sure to be a hit.
Sweet. “If your tastes lean toward the sweet, start with a centerpiece of authentic French brie from Ferme de la Tremblaye. Its rind is pleasantly mushroomy and the melt-in-your-mouth cheese is fresh with hints of cream and garlic. Top it with Quince and Apple’s small
Photos by Mark Karrer
Sweet
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Being Better in Siouxland magazine / Spring 2019
BETTER / Food
Salty batch preserves. I like the Raspberry Rose. Round out your spread with chocolate-covered cashews, Rustic Bakery lemon and chocolate shortbread cookies, Marcona almonds from Spain set in sunflower oil and sea salt, and Charlito’s Cocina’s dry cured salami with beer.”
All food and products shown available at
Salty. “If your friends are on the salty side, feed into that. Pick a good hard cheese like this Prairie Breeze from Milton Creamery. Slice some Vermont uncured pepperoni and some rustic crackers full of flavor and texture like these Red Barn Brewfest Crackers. Throw some of our crunchy, salted fava beans, and French cornichon pickles. “Don’t worry if something in our spread isn’t speaking to you. We can help you pick a great combination of flavors that suit you. Just start with any cheese and take it from there. We have lots of different meats, crackers, and extras to create a unique spread that will make your group smile.” To serve your spread, Palmer Specialty Foods has cheese knives, slicers, French design towels, cutting boards, slates, and so much more.
Palmer Specialty Foods (located inside Palmer’s Olde Tyme Candy Shoppe) 405 Wesley Parkway, Sioux City, IA 712-258-7790 www.palmerspecialtyfoods.com
www.beingbettermagazine.com / Mar/Apr 2019
53
BETTER / Food
Food focus Cracking
[7/11
Most eggs are laid between the hours of 7 am - 11 am.
Eggs
Eggs are all natural, and they are loaded with vitamins and minerals. These nutrients weigh in on weight management, muscle strength, brain function, eye health, and more. The protein in eggs is the highest-quality protein found in any food.
Eggs: A cholesterol worry?
• The amount and quality of protein you eat directly affects muscle mass, strength, and function. • Studies show that eggs provide a time release source of energy to keep you energized longer. • A whole egg is about 70 calories and 6 g of protein. • Eggs contain the nutrient Choline which is essential for healthy fetus development.
Firming egg white mask Eggs are great for deep cleansing treatments, and the protein is good for firming up your skin. Make an egg white mask to shrink or tighten pores. Simply separate the egg white from the yolk and slather the clear egg white on your clean face. Leave it to dry for a few minutes and then rinse with warm water.
Broccoli Tomato Quiche Ingredients:
1 refrigerated pie crust 1 T yellow mustard 4 Roma tomatoes 8 oz. broccoli 4.5 oz. shredded cheese Gouda or cheddar 3 eggs 1 c. fat-free half & half Nutmeg to taste Salt & pepper to taste
Directions: Preheat oven to 3750F. Line tart pan with parchment paper if you have some. Put pie crust into tart pan and spread with the mustard. Cut tomatoes into bite-size chunks and remove all the seeds/pulp. Cook the broccoli for 2 min. in a pot of hot boiling water. Strain and rinse in cold water. In a bowl, mix the eggs, half & half, and cheese. Season with spices. Put tomatoes and broccoli in the crust then pour milk mixture over. Bake about 45 minutes.
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Being Better in Siouxland magazine / Spring 2019
Bowl of eggs by Jiri Hera, Cracked eggs by virtu studio, Girl By Olena Zaskochenko, Heart egg by mama_mia, and Quiche By Katarzyna Hurova/Shutterstock.com
Egg benefits
Past worries were over-exaggerated. Studies show that healthy adults can enjoy an egg a day without increasing their risk for heart disease.
Special thanks
to our partners
An anonymous friend of Being Better in Siouxland magazine
By Vitaly Korovin/Shutterstock.com
Our partners’ generous donations make this issue possible and help offset the costs of added value content for our area nonprofits that are helping Siouxland be better.
www.beingbettermagazine.com / Mar/Apr 2019
55
2018 FORD F-150 XLT Super Crew, 4x4, EcoBoost
$4,969 down payment, $179 documentation fee, $0 Security deposit, 1st months payment, tax, title and license due at signing. 24 months, 10,500 miles per year, with approved credit.
2018 FORD FUSION SE SE TECH/SYNC PKG, VOICE AND TOUCH
2018 FORD EXPLORER XLT ECOBOOST, 4X4,
SCREEN/NAVIGATION
TRAILER TOW
*Includes all factory rebates and incentives. See dealer for details.
*Includes all factory rebates and incentives. See dealer for details.
712-546-8833
1258 Lincoln Street SW, LeMars, IA Pictures for illustrations only, actual vehicle may vary . **Includes all factory rebates and incentives, see dealers for details . ***Includes all factory rebates and incentives,must finance through Ford Motor Credit, see dealer for details. With approved credit