Winter 2018
Stuff that just might make your life better
14
ways to get
organized
without overdoing it
Lose the weight
The first 90, the last 10, or all of it Siouxlanders share what worked for them
Could you save yourself ? Siouxlander Chad Sheehan tells us what to do in the midst of an active killer
Empower your life!
Tips to truly Being Better in 2018 -fitness -finances -family -finding God and more
Winter Recipes
Chad’s training saved the lives of Lindsay and Mackenzie Songstad in Las Vegas on October 1st. See how it might save yours.
Cozy winter meals & game day snacks Take this magazine with you. When you’re done, give it away.
Last year, we helped over 800 children that were victims of abuse. 70%
were victims of sexual abuse.
78%
were under the age of 12.
40% were under the age of 6.
The number of children who are abused sexually, physically, and emotionally in our community is growing…doubling over the last ten years. The Mercy 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 Mercy Child Advocacy Center, please call 712.279.2475. Or, email Lea Greathouse at greathlj@mercyhealth.com.
99% know their abuser.
Table of
CONTENTS BEING BETTER / WINTER 2018
15
BETTER HOME 15 . Being better
How to truly be better in 2018.
19 . One cold, dark, night A true story.
20 . The people inside
How design can change people.
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22 . The whole story
Make sure you know it all.
23 . 14 ways to get organized Organize without overdoing it.
26 . Truck, yeah!
The type of person who buys a pickup.
27 . Money matters
How to financially empower your year.
28 . Now’s the time A few goals for 2018.
28 . It’s going to happen
Sledding By Suzanne Tucker/Shutterstock.com
Being prepared for the inevitable.
BETTER NOW
31
Baby photo courtesy of Hannah Lepper Photography
BETTER BODY 29 . Take charge
How to be proactive with your health.
30 . Knee-d relief? Tips to ease knee pain.
7 . The 7 Systems Plan
12 . Top 5
30 . Stay warm, stay well
How Tos people Googled last year.
Strategies for winter wear.
9 . Better stuff
13 . My best advice
31 . Getting to baby
Lose weight, heal, reverse aging.
Stuff to make you smile.
10 . Tips n’ Trends
What people are talking about now.
Three experts weigh in.
Planning for the journey.
32 . Brain benders
Fun stuff to exercise your noggin. www.beingbettermagazine.com / Winter 2018
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43 . Find your purpose
Sometimes the hard things help.
45. Losing it!
Tips to get it off once and for all.
48 . Where your family is
Find a place to help in hard times.
BETTER FOOD
49 . Soup, bread, & pie Cozy winter meals.
52 . Game day goodies Bring on the meat.
Publisher
BEING BETTER MAGAZINE, LLC. Sioux City, IA
Editor-in-Chief
JENNIFER WINQUIST jennifer@beingbettermagazine.com
Copy editors
MIKARA BONHAM BARB MICKELSON
Photography
MARK KARRER
33 . Rock star
When you don’t want to be one.
Graphic design assistant
34 . Change your job
SALES
Change a life...maybe your own.
Account Executive
JESSIQUE STEELE jess@beingbettermagazine.com
35 . Time to get some sleep Ideas to stop the snoring.
BETTER LIFE
37 . How to S.A.V.E. Yourself What to do if there’s an active killer.
52 53 . Just go nuts!
Cook with it or condition your hair.
53 . Good-for-you chocolate See the benefits.
53 . Food Q&A
Too many veggies?
54 . Food focus
37
On the cover 4
Sweet and juicy oranges.
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Being Better in Siouxland magazine / Winter 2018
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 ©2018 Being Better magazine. Please ask publisher’s permission before using content for other public purposes.
SUBSCRIPTIONS/ACCESS FREE PRINT ISSUE Being Better [in Siouxland] 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 $19.99 [check, MC/Visa, or money order] for five issues. Include your name, address, and phone number to the address above.
Couple at home By Branislav Nenin, Meatballs By zoryanchik, navel oranges By Sann von Mai, and Background crowd By Pavel Vakhrushev/Shutterstock.com
SARA GOTCH
LETTER / From the editor
You’re invited on a journey...
D
on’t we all kind of look at the New Year as a fresh start? A do-over? That’s why we make resolutions this month - because we want things to be different. We want to be the people we imagine we could be - in all areas of our lives. Let me just say that we believe that is entirely possible and in this issue we’re laying out a bunch of ideas to help us get there. We invite you to take a journey to being better this year. Our goal is to leave everyone feeling empowered to take on the challenges in their lives. Something we have probably all experienced is the fear of being caught in an extreme situation like the one in Las Vegas last fall. While we pray that never happens, we can prepare by knowing what to do in that situation. We are blessed to have insight from two women who were at the concert in Las Vegas, and who survived because of a training Chad Sheehan presented. He is sharing that knowledge, tips, and understanding of how to respond if there’s ever an active killer in your midst. We also have insights on how to start tackling financial problems, health and care issues, and starting a family. Ready to start a weight loss journey? There’s a great book to help and three Siouxlanders “weigh” in on how they lost weight last year... including yours truly. There are some great recipes for cold winter days and ideas on how to get organized while we’re homebound this time of year. It’s interesting how having an organized home provides us an internal peace. You won’t want to miss the article on how to truly be better this year. We go beyond the resolutions to get at the heart of all the things that really matter. We pray this issue inspires you, motivates you, and prepares your feet to start on the journey to truly being better this year.
May God bless you,
As we start our second year, we want to say THANK YOU! We are having a blast! I want you to meet my daughter Jessique [say Jessica]. I thought I was being clever spelling it “uniquely.” It’s realistically a social experiment to see how many different ways people try to pronounce it. Jess handles sales for the magazine. She calls people and explains how much everyone would enjoy hearing about what they do. If you, or someone you know, needs to be in here just give us a shout.
Be better every day
If you like what’s in here, don’t miss our Facebook page. We have extra fun, insight, deals, motivation, and all kinds of goodness that leads to Being Better in Siouxland. You want that, don’t you?
Jennifer Winquist, Editor-in-Chief jennifer@BeingBetterMagazine.com
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 / Winter 2018
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Think you might be pregnant? You deserve to know all your options.
Contact us today: FREE and CONFIDENTIAL pregnancy services Call: 712-224-2000 Text: 712-522-2920
StockLite/Shutterstock.com
5732 Sunnybrook Drive, Sioux City, IA www.herhealthwomenscenter.org
What if you could lose weight, heal chronic illness, and reverse aging for good?
Now
How to get past the obstacles that keep your body from being its best.
BETTER
Sioux City local Dr. Pat Luse has the answer to do just that. “Most diets have one major flaw. They focus on restricting calories without addressing the cause of your weight and health problems: a malfunction in one or more of your body’s seven systems. These diets give disappointing results that are often short-lived, leaving you frustrated and unfulfilled. The good news is that it doesn’t have to be this way. In this book, our strategy is threefold. We’ll evaluate your systems, identify the imbalances or malfunctions, and then optimize your systems. Long-term health is a result of getting all your seven systems working together correctly. When this happens, you can experience these incredible benefits: ∙ Lose weight fast and maintain your ideal body weight permanently ∙ Live up to 24 years longer ∙ Have up to 87% more strength in just 8 weeks ∙ Increase your energy up to 600% ∙ Decrease cancer risk up to 67% ∙ Look and feel up to 10 years younger in 90 days ∙ Decrease or eliminate your need for medications ∙ Significantly improve your sex drive” Throughout his career, Dr. Pat Luse has helped countless patients create amazing results by following the 7 Systems Plan. In the book you’ll meet just a few of these patients. More importantly, you’ll discover a proven process for creating the life you’ve always wanted.
It’s time to get your body working for you not against you.
Dr. Pat Luse is a chiropractic physician and is the president of Tri-State Physicians and Physical Therapy Clinic. The multidiscipline practice employs doctors of medicine, physical therapy, and chiropractic. He is a member of the American Academy of Anti-Aging Medicine and completed continuing education at the Institute for Functional Medicine. For over three decades he has treated tens of thousands of patients and is passionate about helping people regain their health through safe, natural methods. He developed the 7 Systems Plan after decades of research and study. www.beingbettermagazine.com / Winter 2018
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A Princess Retreat BETTER / Now
at Morningside Bible Church
Saturday, February 10, 2018
8:30AM-4PM 6100 Morningside Ave . Sioux City, IA Ministry, pampering, lunch, music, gift bags, and tea party. Just $35. Register by January 20th for just $25! At the door $45 *Ask us about our scholarship program
Register at The King’s Daughters: 712-899-9905 www.thekingsdaughters.org or email: thekingsdaughtersserve@gmail.com
Come away for a time of... • Pampering • An elegant tea party • Inspirational, motivational teaching • Healing through tears and laughter • And MORE! Special speaker Linda Holub Author, Life coach, motivational leader, speaker
Empowering women to find their identity as a daughter of the King of all kings through a relationship with Jesus Christ. 8
Being Better in Siouxland magazine / Winter 2018
Stripped background By 13Imagery, manicure By Khakimullin Aleksandr, massage By wavebreakmedia, tea cup By Mikhail_Kayl/Shutterstock.com;
“The Spirit of the Sovereign Lord is on me,...to bind up the brokenhearted,... to comfort those who mourn,...to bestow on them a crown of beauty instead of ashes, the oil of gladness instead of mourning, and a garment of praise instead of a spirit of despair.” —Isaiah 61:1-3
BETTER / Now
BETTER Stuff
Wintery stuff
Cone Park in Sioux City is open for fun! Ice skating is just $5. Rent skates or bring your own. You can tube down the slope for $7-$10. They have their own snow making machines so the hill will always be white this winter. You can even rent the lodge for gatherings. Near the Explorer’s Ball Park.
Kid stuff
When we saw a mare nursing her colt, my five-year-old daughter asked me what the horse was doing. I explained that the mare was giving the colt some milk. After thinking for a moment, she said, “What does she do if he wants juice?”
Musical stuff TWELVE is a collection of original songs penned by Singer/ Songwriters, Rachel Barrentine and Sioux City local Jill Miller. It is a soundtrack of encouragement. As Rachel and Jill put it, “We want these to be your fight songs; your battle cries of truth... As you listen and sing along, we pray you are overwhelmed by the personal presence and power of God.” Find out more and listen to song clips at www.freedomsoundtrack.com
Quotable stuff “There are no great stories about selfish people.” ─unknown
Ice Skates By Mega Pixel, Monk By Nejron Photo/Shutterstock.com
“You don’t have to be great to start but you have to start to be great.” ─ Zig Ziglar “Tell the negative committee that meets in your head to sit down and shut up.” ─unknown “You have to be odd to be number one.” ─ Dr. Seuss
Body stuff This is not just something body builders might drink. If you’re on a program to lose weight, many encourage you to get enough protein throughout the day. This one packs 25 grams in each shake! And they taste wonderful - and are non-dairy if you’re wanting to avoid that. Get some at Walmart.
Funny stuff
Life hack stuff Do you have an essay, presentation, blog post, job application letter, or other important document you’ve written that you’d rather not have mistakes on? Copy the whole thing and paste it into Google translate. Instead of having it translated you can choose to have it read to you. It’s a great way to hear if there are any boo-boos.
Historical stuff
It is estimated that the earliest books of the Bible, the first five books written by Moses, were written about 1450 BC (before Christ) although some believe that the book of Job was written around 1500 BC. The last book in the Old Testament, Malachi, was written around 400 BC. More “recently,” the New Testament book of James was probably written around 45 AD - a decade or so after Jesus’ crucifixion. The book of Revelation was the last one penned. Written by John, the last of the original disciples of Christ, around 100 AD (so 60-ish years after Christ’s resurrection).
www.beingbettermagazine.com / Winter 2018
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BETTER / Now
Tips & Trends Retro lights the way
Design for 2018 Here are a few design elements you’ll probably see more of this year. In the Midwest, by the time a trend is well on its way, or even fizzling out on the east or west coast, it’s just getting going here. We get to see how things are really going to be received and we can avoid things that are just a fast fad. Here’s what might have some teeth for 2018.
Vintage lighting has been making a comeback for awhile, and this year it continues. Fixtures like aged copper pendant lights and incandescent bulb styles are lighting the way.
Wood on walls. When you think of wood on walls,
The return of color. Bright colors (like red and yellow) are making a comeback and florals are feeling a resurgence too. It’s a happy place. Contrasting colors in a room (colors from opposite sides of the color wheel) allow colors to stand out more than ones that are all warm or all cool. Rough and real. Brick and stone continue to be popular and cement is moving in. Cement counters in the kitchen have been a newer trend, but designers are moving it into other areas of the house as well. Look for it on floors and other structural elements.
Gnarly yogurt Greek yogurt continues to be all the rage, and Siouxlander Sara Gotch is making it even better with her business Gnarly Pepper. She’s been selling her large flavor pouches for awhile but had many requests for smaller packets. These mini packets mix great with the 5.3 oz individual cups of plain greek yogurt. The mix transforms plain yogurt into delicious dips and spreads that are a healthier option. All three flavors combined mimic a ranch flavor. Great for on the go, no measuring, and no mess. Larger pouches are still available. Go to gnarlypepper.com for store locations and to shop online.
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Being Better in Siouxland magazine / Winter 2018
Aged lights By Mr.Weerayut Chaiwanna, Clear lights By MONGKHON SUTTHIWET, and bedroom By Gaf_Lila/Shutterstock.com;
banish the idea of the paneling from the 1970s. Now it’s plank style, called shiplap. Traditional shiplap has a rabbet (or groove) cut into the top and bottom, which allows the pieces to fit together snugly, forming a tight seal.
BETTER / Now
It’s time to get personal
All things taco
Will the stork be delivering a new baby to your family soon? Maybe there’s a first birthday coming up or baby’s first Easter. Even if you need a gift for a young child, Little Red Embroidery in Sgt. Bluff, IA, has such cute gift options. Where little ones are involved, personalized gifts become so much more special.
People can’t seem to get enough of tacos. Maybe it’s because they are a portable food or because they are so versatile. There are now breakfast tacos and even dessert tacos. You can have a walking taco (taco
Traditional tacos By etorres, and Shrimp Tacos By Magdanatka/Shutterstock.com;
Quilted diaper bags come in lots of patterns and colors and can be personalized with baby’s monogram or first name. Zip-top closure, fully lined with three interior pockets, accessories pouch, 19” x 13” changing pad, three outside pockets, metal feet, and double handles. $36.
We visited Jennifer Rassel’s shop in Sgt. Bluff and were so excited at all the choices they had for baby gifts - not to mention all the other stuff! We loved the quilted diaper bags. She has so many different patterns and colors that it won’t be hard to find one you like. More likely you’ll find it hard to narrow it down from all the choices! Then there’s the stuffed animals. Again, she has about 50-60 options from bears to rhinos and bunnies to elephants. Like our friend Elle here. For new baby gifts you can get all the vital info embroidered. If you want one for a small child it can just include the child’s name. These critters are so soft
and cuddly and are really well made. Exactly what you want for a gift that can be well loved. Let’s not forget the baby blankets. There are more traditional quilted ones or these Minky Dot blankets that are super soft! Again, these are personalized and make treasured gifts. To see all the great options, head to the shop or go online. Orders are typically filled in just a few days. Be prepared for the “Awwww”s. All animals have a ribbon around their neck and are embroidered on the belly. A stuffing pod removes for easy cleaning. Approx. 12” tall when sitting. $37.95
fixings inside a bag of corn chips), a street taco, a hard shell, or soft shell taco. The versions are endless including what goes in them. Since it’s a new year we wanted to try something new in the way of tacos. Have a taste of this trend with some classic ingredients and some interesting additions.
Super soft Minky Dot Baby blankets are approx. 39” long x 27” wide. Embroidered with your choice of custom birth stat block or baptism designs. $39.95
Shrimp and avocado taco
Little Red Embroidery Co. 406 4th St. Suite A . Sgt. Bluff, IA . 712-259-7811 LittleRedEmbroidery@hotmail.com
Season shrimp with taco seasoning and cook in a skillet until done. In a bowl make a fresh salsa with corn, cilantro, tomatoes, red onions, poblano pepper, a little jalapeño if you like, and a squeeze of fresh lime. Slice avocado. Pile it all into warm taco shells and devour. www.beingbettermagazine.com / Winter 2018
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Top 5
BETTER / Now
1 3
2
How Tos people
Googled a lot last year
4
This is our top 5 we selected from the leading How Tos most Googled among several categories.
How to get rid of fruit flies One method is to use unfiltered apple cider vinegar. Fruit flies can’t resist vinegar. Pour a small amount into a small container. Put plastic wrap over the top and poke a hole for the fruit flies to enter. They won’t be able to exit once they’re inside. How to make slime
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Who doesn’t love a big stack of pancakes on a cold winter morning? Apparently no one. You can buy a box mix at the store and whip it up, but if you are snowed in and want to make your own we’ll help you out.
Old Fashioned Pancakes
In a large bowl, sift together 11/2 cups flour, 31/2 t baking powder, 1 t salt, and 1 T sugar. In a separate bowl, whisk together 11/4 cups milk, 1 egg, and 3 T melted butter. Stir into dry mixture until smooth. Heat a lightly oiled griddle (at 3500F) or frying pan over medium high heat. Pour approx. 1/4 cup of batter for each pancake onto the griddle. Cook a couple of minutes per side or until browned. Serve hot.
Being Better in Siouxland magazine / Winter 2018
Under the category of miscellaneous things Googled this was the most searched How To. If it’s that important we figured we better show you how. See page 48.
5
How to lose weight
It’s the New Year so you know people are going to try to figure this one out. If you are among them, you might want to skip the pancake recipe, but check out the article on page 45.
By Abramova Elena/Shutterstock.com
Every mom must know how to make slime. It’s required. There are a lot of different recipes. Borax and glue works well for a more classic slime, but let’s try one using just two things you probably already have. Start with a 1/4 cup or so of liquid dish soap. Whatever color it is will be the color of your slime. Stir in spoonfuls of cornstarch. Keep adding more until you get a soft pliable consistency. Store in an airtight container.
How to make pancakes
How to tie a tie
My best advice right now
BETTER / Now
experts in their field weigh in
DR. DALE HOLDIMAN MEDICAL DIRECTOR HOSPICE OF SIOUXLAND
MY BEST ADVICE:
“Understand what this one choice will cost you.”
“As a doctor of internal medicine for 38 years, and now working as the medical director at Hospice of Siouxland, I see the long term effects of the choices people have made. Without question, the one choice that affects so many different aspects of your health - and the way you can live it - is smoking.” Looking good “To stay young looking as long as possible, don’t smoke. Smoking destroys collagen that gives skin tone and firmness. With smoking your skin sags, age spots occur much sooner, and wrinkles are deeper.” Things you might miss “Most people would like to keep their teeth, hair, eyesight, the ability to have sex and children, and the joy to breath and be active. Smoking can take those things away. It accelerates and increases your chances of negative outcomes baldness, loose teeth, cataracts, erectile dysfunction, miscarriages, heart and lung issues, and so many others.” How to quit “If you really don’t want to quit then the pills, gum, and patches won’t help. You have to want to quit and you’ll succeed.” Dr. Holdiman is board certified in internal medicine, hospice, and palliative care.
DIANE DARBY
OWNER SPRINGBOARD COWORKING
MY BEST ADVICE:
“Find the best place to do your work.”
“Sioux City has seen an influx of entrepreneurship. This led me to open Springboard Coworking in 2013. Having the right place to do your work can make a big difference.” Coworking insights ‘If you find working from home wonderful and are able to stay focused plus stay connected with people in a social way, congratulations! You are succeeding where many have not. Coworking spaces are generally for people looking for an alternative to working alone.” Community ‘Springboard is home to a creative and diverse group of people. Informal conversations and shared energies help define the space which provides community.” Cost ‘There are a wide range of membership options for shared work areas to defined work spaces and private offices. Prices range from $50 - $300 per month. Leasing commitments are flexible.” 700 4th Street, Suite 210, Sioux City, IA. We are close to restaurants, street culture, and the hidden gem of the Skywalk.
LINDA KALIN
EXECUTIVE DIRECTOR IOWA POISON CONTROL CENTER
MY BEST ADVICE:
“Don’t Guess. Be Sure.”
“It’s easy to think that poisoning affects only young children; however, poisoning affects all age groups from infants to seniors. The Iowa Poison Control Center can help you 24/7/365 with questions about household products, drugs (prescription, over-the-counter, herbal or illegal), chemicals at work or in the environment, spoiled food, snake and spider bites, plant, and mushroom poisonings.” Poison Prevention Tips ∙ Keep medicines and household products out of the reach of children and store them in their original containers. ∙ Read the label. Follow directions carefully. ∙ Use child-resistant packaging—but remember, nothing is child-proof! ∙ Is it medicine? Call it medicine—not candy. ∙ Get rid of old or expired medicines and household products. ∙ Install a carbon monoxide alarm in your home. Poison Help: 1-800-222-1222 Don’t Guess. “Make the call. A specially trained nurse, pharmacist, or doctor at your poison center will help. All services are free and confidential.” www.iowapoison.org
www.beingbettermagazine.com / Winter 2018
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BETTER / Now
“I don’t want to be better!”
-said no one [awesome] ever For those who want even more ways to be better in Siouxland, check out our Facebook page.
You. go. here. now. like. share. better.
Fun, ideas, motivation, specials, posts on who’s Being Better in Siouxland, and just cool stuff! You seriously aren’t going to miss out, are you?
By gallantpeter/Shutterstock.com
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Being Better in Siouxland magazine / Winter 2018
Resolutions are fine, but this year what if we did some things that would take us toward totally Being Better?
Home
BETTER
For 2018 we’ve got
7 tips
By Suzanne Tucker/Shutterstock.com
to get you to where you really want to be as a human being.
Being Better www.beingbettermagazine.com / Winter 2018
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BETTER / Home
7Tips toward
Being Better
O
ften people think their lives will be better when [fill in the blank]. Better when I lose the weight. When I get that promotion. When my spouse starts appreciating me. When my kids start listening. Most of the things that we really want in life have very little to do with our circumstances and more about how we respond to them. That response tells us who we are and how we feel about ourselves. To have the life we want, we need to get to the nitty-gritty about what we TRULY want, WHY we want it, and what it’s going to take to get there. Here are some key things to help get you thinking.
[Tip 2: Be you
“You’re born an original. Don’t die a copy.” -John L. Mason (author of the book by the same title)
[Tip 1: Focus on family
“What can you do to promote world peace? Go home and love your family.” -Mother Teresa
Ask yourself: How do I want our family to be one year from now? What things do we need to do to get there?
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Being Better in Siouxland magazine / Winter 2018
Ask yourself: How would I behave and what types of things would I do to be a person I would be proud to be?
Reading books By litts and Man in mirror By Photographee.eu/Shutterstock.com
Successful families have rules, rituals, fun, and love. Families can get dysfunctional when they aren’t intentional about spending time together. Have rules and make sure everyone knows what they are. Plan special family times each day - reading together before bedtime, eating at least one meal together (and have everyone share one good or interesting thing about their day). Have weekly rituals. Make pancakes together every Saturday or go to church together each Sunday. Have activities everyone knows are going to happen - that they’ll look forward to. Plan (put it on the calendar) for special fun times: game night (watch a favorite team on TV or play a board game), go sledding, have movie night. Spend one-on-one time with each other regularly. Really listen. Forgive each other. Love unconditionally.
Figure out who you really are. In the Julia Roberts movie, Runaway Bride, the heroine discovers that the type of eggs she likes (and other things) changes depending on who she is with. It’s not until she gets alone that she discovers what she really likes. Are there people we hang out with that we find ourselves being nicer than normal...or cruder? Who are we? It seems like we should be able to define that but our influences...well, influence us. We don’t swear around grandma because we’ll get the look and we swear around our buddies so they don’t think we’re not one of them. We see ads and images that convince us our comfy undies aren’t cutting it and that we should at all times wear color coordinated and sexy lingerie, and of course we need to buy that piece of exercise equipment. Take note of times when you feel compelled to do or be different - when you saw your brother’s new car, your neighbor’s updated kitchen, your boss’ new coat, how your spouse looked at the fit person in the grocery store, how you felt when you heard your friend helped a homeless person, started a business, or is launching a non-profit. Start drilling down to why you felt the way you did. Find the real you.
BETTER / Home
[Tip 4: Better yourself
“So in everything, do to others what you would have them do to you.” -Matthew 7:12 (NIV)
[
Tip 3: Stop making excuses
Be a gift to the world. Someone once said, “In five years, you will be no different except for the books you have read and the people you meet.” Most people are drawn to people who are extraordinary at helping others. We admire doctors, first responders, people in the military. What if we spent time doing things that made us a more valuable human? We could learn CPR. We could be better at our job or our craft so that people would want what we have because it would improve their lives. Take a course. Read some books. Meet some people who can pour into your life and knowledge. Treat others kindly. Be a force of good in the world and you will not only help others, you’ll surprisingly feel so much better about yourself. Ask yourself: What book and what person could I spend time with that would help me be better in some way?
Boxing By Monkey Business Images, Learn CPR By narin phapnam, and TV remote By Goran Petric/Shutterstock.com
“If it’s important to you, you’ll find a way. If not you’ll find an excuse.” -Ryan Blair (From gang member to millionaire. Wrote Nothing to Lose, Everything to Gain.) If you really want something you’ll do it. Why don’t you put your phone out of reach when you drive? Why don’t you give your undivided attention to your spouse and your kids? Why don’t you stick with the diet? Why are you always late for things? Why haven’t you moved ahead with your plans? Decide what is important, then decide how you will succeed. No excuses allowed, only solutions. Ask yourself: What goals would I like to see met in my relationships, health, personal development, and work life?
[Tip 5: Eliminate the bad
“You are the average of the five people you spend the most time with.” -Jim Rohn (motivational speaker/author) Take inventory. What is included in your day to day? What kind of people are you doing life with? Are they a positive or negative influence? What information are you feeding yourself? Is it negative TV, video, and Internet searches? Medical research and performance consultants will tell you the same thing. Watching depressing news stories first thing in the morning can have detrimental effects on your day. Setting ourselves up for success means focusing on www.beingbettermagazine.com / Winter 2018
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BETTER / Home
7 Tips toward
Being Better
positive stimuli and things that will get our minds in the right place. The Bible says, “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy— think about such things.” It also says to NOT talk about evil things. Identify the bad and make adjustments for more good in your life. Ask yourself: What are some negative things I am doing to my body? What negative people and influences do I need to reevaluate?
[Tip 7: Find your purpose
“The two most important days in your life are the day you were born and the day you find out why.” -Mark Twain
[Tip 6: Take care of it “The most effective way to do it is to do it.” -Amelia Earhart Deal with your stuff - especially the hard stuff. If you have several jobs to do, successful people will tell you to do the hardest stuff first. From there, everything is downhill. If you have some big things going on in your life there’s no time like the present to deal with them. Have your finances gotten away from you? Look for some tools, professionals, and insight to figure out a plan. Same goes for relationship issues. Does your marriage need a recharge? Do you need help moving past a divorce or a death? Sunnybrook Church in Sioux City has classes on all of these issues at different times of the year - as do other churches and non-profit programs. Stop waiting for things to get better and be proactive in moving them in the right direction. Ask yourself: What do I want to see resolved this year?
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Being Better in Siouxland magazine / Winter 2018
A popular formula for figuring out your purpose is: Your passion + helping others = your purpose. If you haven’t figured out what you are passionate about, try some things that seem interesting. Volunteer. See what fits and what doesn’t. Pray. God has a plan for you, but you won’t understand what it fully is until you talk to Him about it. Be relentless with God. He might not answer right away. But when He sees that you are passionate about living the life He wants for you, everything will change. The big secret is, when you find God, you will find your purpose, and you will find yourself. “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart. I will be found by you,” declares the Lord...” Jeremiah 29:11-14 NIV Ask yourself: Do I want to discover the life God has planned for me? What will I do to find my purpose?
Couple by By wavebreakmedia and Bible study By Monkey Business Images/Shutterstock.com;
Look in the right place. A mentor who has worked with addicts for over 20 years reports one of the biggest factors of abuse: People don’t understand they have a purpose. When they find out that they were uniquely created by God for a reason and that they have gifts and abilities to accomplish that purpose, everything changes.
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One cold, dark, night A TRUE STORY
I Lantern image By Kati Finell/Shutterstock.com;
BY JENNIFER WINQUIST
t was a cold winter night. Really cold. It was about midnight and my husband and I were talking about heading to bed when there was a knock on the door. We shot questioning looks at one another and then cautiously looked out. No armed bandits. No crazy kids pulling pranks. Instead a very frail woman stood in her nightgown and tennis shoes. She had a coat on but it was unbuttoned. I guessed her to be in her 80s. I opened the door as my mind tried to make sense of this late night visit. The woman apologized for bothering us but asked if she could step in to warm up. She told us she was walking home from a friend’s house and didn’t realize how cold it was. She would warm up and then head home. I offered to drive her home. As we headed out, she didn’t know her address and couldn’t pick out which house was hers. We blamed it on the dark. She said she still lived with her parents - I was calculating whether that could be possible. She was confused why she couldn’t remember. I was getting clearer. Over the next hour, in our living
room with the police, we figured out where she lived. Less than two blocks away. The police found the door wide open and phone numbers of people to contact. Her name was Mary. I was telling this story to Rhonda Capron and she stopped me, looking astonished. She owns Rhonda’s Senior Support Services and we were talking about people with dementia. She was telling me that a person with dementia might not recognize her face but they recognize the love, security, and respect that she and her team brings. That reminded me of the story of the woman. Rhonda asked, “Where do you live? I told her and tears filled her eyes and she told me the rest of the story. “Mary had multi-infarct dementia, the second most common cause of dementia among older people after Alzheimer’s disease. Her children, Bill and Mary, had made arrangements for her to stay in her home when her forgetfulness became a safety issue. They hired my team to be there everyday from the time she got up until she went to sleep at night. Neither Mary’s kids or our team imagined Mary would ever go out at night. She was afraid of the dark and said it was, ‘spooky out there.’” From that point on, Mary had 24/7 care from Rhonda’s team. Mary’s daughter said, “Mary was in good physical health, fiercely independent and did not think that she needed any help. From the first meeting with Rhonda and her team, she never felt like they were the hired help. She believed they were just friends. It was perfectly okay for her friends to make dinner and help with the cleaning or give her rides to appointments. And of course, most of the time, there was chatting, shopping, and watching movies together. “Rhonda’s team was incredible. They
made every moment count because they understood that’s all Mom could remember. One moment. We started with a different care group but while some were good, some just sat out their shift like a guard. Rhonda’s team engaged Mom. They talked to her like an adult, not a child. They asked her what she thought about things, did arts and crafts, read to her, took her places. They gave her loving care. “Since I live out of state, when I would come I would see what was gone, how Mom had diminished. Rhonda’s team always saw what was there.” Rhonda said, “When Mary went missing what the officers found when they got to her home was our book where we journal about the person’s day so that when the next team member starts their shift, they know what’s been happening throughout the day or night. Our phone numbers as well as the family’s are in there as well. We never knew who called the officers that night but we were always grateful. “We are like an extension of a good daughter. We are there to make them feel safe and we’re people they are comfortable with. We’re there to give the best days they have left. We had a lot of great days with Mary.” Mary Julius in her home enjoying the company of Rhonda and her “friends.”
Rhonda’s Senior Support Services team with Mary’s daughter and son celebrating Mary’s life. Mary passed away in her home last Sept. at 89.
We provide non-medical activities to relieve families of day-to-day responsibilities. We want to help keep the seniors active and in their own homes, as well as saving the families the much greater expense of assisted living or nursing homes. Call Rhonda Capron at 712-281-5631. www.rhondasseniors.com www.beingbettermagazine.com / Winter 2018
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What if your office design changed
The people inside
WITH TIM BROWN OF BROWN WEGHER CONSTRUCTION
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test was given to a company to find out what the culture of the business was. Employees were asked if they had any coworkers they counted as good friends. If the reviewers heard too many no’s they considered that a problem with the office culture. Interestingly, it was discovered, that in many cases, it wasn’t the people but simply a design problem. If the landscape changed then so could the people - and the culture of the office could improve. Brown Wegher Construction is embracing this philosphy and creating spaces that help people and businesses thrive from the inside out. They collaborate with the client and an
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Crary Huff’s offices in the Great Southern Bank building at 329 Pierce Street. The break room space here is referred to as The Hub.
architectural partner to decide what needs to happen for the best outcome.
What’s the trend?
Tim Brown says, “It used to be that everyone had a private office, then it progressed into open spaces with cubicles. Today the trend is an open environment but with some privacy. Lots of glass is a good solution to keep things light, open, and let people feel connected but give them the privacy and quiet they need. “People feel more upbeat with lots of light and exposure to the space.”
Being Better in Siouxland magazine / Winter 2018
Getting to what you want
Tim says the key is to figure out what is lacking and what you want to achieve. “What don’t you like where you’re at now? How do you want people to work? Would it be good to promote more interaction between employees? Do you need room for collaborative efforts? Do people often work late? What amenities would make everyone’s work experience better? We start the conversation and as we get some insight we match an architect and a designer to the project.”
BETTER / Home decades and knew it was time for a move. When we learned the Great Southern space was available we knew we could start with a clean slate. We knew we could build a facility based on who we were but also who we wanted to be. We do a lot of things as a group where we get together with friends, clients, staff - and everyone’s kids. Like a kid’s Halloween party we call SCrary Huff. At Christmas we do a Santa’s workshop and bring in madrigal singers. We were really limited in the old space. “We also wanted lots of work stations where we could collaborate together - easily. We thought about the things we liked, what we needed, and what we wanted.” What are some of your favorite features? “The Hub is our break room. There’s space to work on projects together, but it’s more like a coffee shop than an office. There’s fruit out on the counter all the time. If you come early you can make yourself breakfast – have some toast with honey. “We also have a locker room and showers - there’s storage for bikes. During the summer we can commute to work on our bike or run over lunch. For years I’ve wanted to try yoga. Some studios don’t have a place to change. Now I can use the office locker room, I can shower and get back to work. We created an environment where people can do those things.
What this isn’t
Matthew Erion, with CMBA Architects, who were the architects on the Crary Huff Law office redesign, says this is more than an office makeover. “Sure there will be new carpet and furnishings, but this is about looking at what you want to create before looking at a space solution. It’s figuring out who you are and who you want to be. Every business is different and each culture is unique. We take time to listen so we can pick up the nuances that need to be focused on.”
What would you tell others? “Partner with someone that will help facilitate a well thought out and creative process. Bring an open mind and trust the people you work with. “This project would not have happened without Brown Wegher and CMBA Architects. When we first met we already had a very typical floor plan worked out. When we gave it to the architect he said, ‘We’re going to put this aside and we want you to keep an open mind. We’re going to come up with something else.’ They came and spent the time to get to know us, to know our culture, and they came back with something that ended up being 95% of our space as it exists today. “Unlike building a home, you have a lot more people to accommodate. You have to think much more openly and much more broadly. Brown Wegher came with how to accomplish the goals and ideas of the architect. I don’t know that I appreciated that process going into it. At some point we realized we could trust their expertise and knew it would result in an office that would function well. When it was finished we were like, ‘WOW!’ and we realized we alone would have never picked such great elements. Not only that, the project came in under budget and ahead of schedule.”
What it looks like in the real world
Cody McCullough, an attorney and member of the firm’s management at Crary Huff, explained how the new process played out for them. “We were in the downtown office for
We’re here for all your home or commercial construction needs. Check out our Learning Center for more great home insight and ideas at BrownWegher.com
www.beingbettermagazine.com / Winter 2018
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the whole story Make sure you know
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erception isn’t always reality. A company was experiencing some financial concerns. Employee bonuses were put on hold and other cuts were made to make ends meet. Shortly after, the company bought a corporate jet. Hmmm. We can imagine the negative thoughts the employees must have had as the hair rose up on the backs of their blue collars. But wait. Before anyone starts gathering darts and printing pictures of the boss, there’s more to tell. The company did a major amount of traveling because they had plants and customers across the globe. They were spending mega millions on airfare. By buying their own plane, they were able to save millions...which allowed them to reinstate the employee bonuses. Ohhh. Similarly, God gets a lot of bad press. Things happen that we don’t like, and we point the finger at God. Sometimes it’s really bad stuff and we wonder what in the world is going on. How does this
make sense if God is in charge? The Bible says God is good and God is love. If we believe for a moment those two statements are true, then there must be a purpose for God to allow bad things to happen. There must be more to the story. When Beth was a girl, something very bad happened to her. Someone who knew her did terrible things to her. As she got older, it stopped, but she didn’t know how to deal with it and became self-destructive. She eventually fell into a pit of despair. But Beth had gone to church her whole life. This wasn’t supposed to happen. But the Bible says, “You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.” Genesis 50:20 NIV and “And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Romans 8:28 NIV.
So God says he’s going to make sure that when bad stuff happens that it all of it - is going to be for something good. When Beth was in the pit, she took all of her frustration, questions, sin, and hurt to God. She questioned, cried, talked, and searched the Bible. She had heard about God at church but now she was truly meeting him. The bad had gotten her to go to God and to see that’s what she needed all along. God took it all and made Beth completely new. “Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!” 2 Corinthians 5:17 NIV
Because of what Beth went through, she became strong, an advocate for God, and a voice for women. Today, Beth Moore has helped millions of women get past the hard stuff. The stuff that got them to see that they needed a savior - Jesus. God took all the hurt and exchanged it for something wonderful: a good story. An eternal one. Do you know the whole story?
From the Bible:
Beth Moore is an American evangelist, author, and Bible teacher. She is the founder of Living Proof Ministries, a Bible-based organization for women based in Houston, Texas. She has written many books (Get Out Of That Pit) and Bible Studies including Breaking Free. To find out more about God’s love and how Jesus saves us and makes us new, read the Bible, find a local, Bible-believing church, and go to our About Us page at www.BeingBetterMagazine.com and at the bottom of the page click Change your Life.
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Being Better in Siouxland magazine / Winter 2018
By ssuaphotos/Shutterstock.com
“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. For God did not send his Son into the world to condemn the world, but to save the world through him.” John 3:16-17
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Ways to get organized without overdoing it
By Alena Ozerova /Shutterstock.com
You know where your life isn’t 1 Stake your claim. Do you have that nice little end table you envisioned as a great spot to sit and read, maybe working. We are going to tame do a little project, only to find that everyone else’s junk gets pile there? Get a cute tray or basket to hold all your the beast that is the clutter and stuff and leave it there. It doubles as decor and stakes your chaos. It’s time to take control claim. You can just move the tray as needed when you need without getting completely nuts the empty table space. 2 Get it together. Plastic storage containers are about the whole thing. great but, let’s just say it, keeping the lids corralled is a
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ave you ever tried getting organized and the solution or the process was worse than where you started? For example, do not spend the next two weeks organizing your kid’s playroom sorting things into so many specialized tubs and bins that it’s as pristine as a laboratory. If you are dividing Legos by color into their own containers you are setting yourself up for a massive meltdown. At some point the kids are going to dump them out and you will lose your mind. Let’s just do a few things that will help.
nightmare. Get one of those wire racks for holding CDs and put your lids in it instead.
Junk it. If you have a junk drawer empty it and then 3 organize it. Create compartments for items so everything
has a place - a spot for tape measures, tools, clips, flashlights, hooks, pens, scissors, etc. When you find that thingamadohicky and you’re not sure if you need it or not, put it into a container with all the widgets and whatnots and if you don’t figure it out within a year pitch it. www.beingbettermagazine.com / Winter 2018
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5 Take a spin. Do you have a lot of medications that are spilling out of your medicine cabinet? Try putting the bottles in a rotating spice rack.
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Hang ‘em high. If you need more storage, look up. God would love to help you, but we’re thinking a little lower. Hooks and a suspended shelf can add extra storage in your garage or basement. Think about putting a shelf over a door or utilizing space above the sink.
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Give it up. The reality is that many times we just have too much stuff. Employ the get-one give-one rule. Any new purchase means another item needs to go to the Goodwill or on Sioux City swap.
4 Blanket the area. Once you
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Divide and conquer. You know you haven’t worn that top for awhile but you just can’t seem to part with it. Move all the things you rarely wear to one end of the closet. If you wear something move it into the active area. Stuff that’s still in the dead zone after the season you would’ve worn it needs to find a new home.
9 Make some space. If you need more room in your
kitchen cabinets, figure out what could come out and be displayed in decorative jars on the counter.
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Being Better in Siouxland magazine / Winter 2018
Baby By Ekaterina Shcheglova, clothes By Africa Studio, and coffee jars By Mavadee/Shutterstock.com
get all the toys organized keeping things that way is the real challenge. Whenever possible have kids play with toys on a sheet or blanket. When they are done just gather the ends of the sheet and dump it into that toy’s container. This also helps to get kids to pick up before they get the next thing out. If they’re playing with Barbies and they want to get out a game, they’re much more likely to pick up the dolls first if they know it can be done in a snap.
BETTER / Home
13 Go down under. Under beds is
prime real estate for storing things out of sight. Use short, long tubs for out of season clothes, gift wrapping supplies, and toys.
14 Gather together. If there are a lot of items you like to have out on the counter but don’t like how cluttered it looks - or the amount of room it takes up - gather it up. Putting it all together inside a basket or tray looks stylish and it can all be easily moved when you need room on the counter.
10Shelve the idea. Shelves can be great for kid’s
rooms but the open concept can get messy looking. Find functional but fun totes, bins, baskets, and boxes to keep things looking tidy.
Little girl By AlesiaKan, kitchen tray By Africa Studio, and boy in closet By AlesiaKan/Shutterstock.com;
11Embrace reality. It’s an epidemic. Kids are allergic to moving their clean, neatly folded clothing from the laundry basket into the dresser drawers. Eliminate the excruciating issue of opening drawers and provide shelves for their clothes. Even teenage boys can typically handle this one.
12 Think inside the box. The amount
of paperwork we need to navigate each year can be overwhelming. Let’s keep it simple for a big chunk of it. Start the year with a big shoe box. Put all of your check stubs, receipts (except for big purchases), bank statements, bill payment stubs, and anything else that you likely won’t need to refer to again for doing your taxes or anything else. At the end of the year, mark the year on the box and put it in the attic. Pitch it in 10 years. www.beingbettermagazine.com / Winter 2018
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Truck, yeah!
BETTER / Home
Does a certain type of person buy a pickup? WITH JENSEN DEALERSHIPS
Q A
with it - plus they can probably fix a leaky pipe. Women are also buying trucks like never before. Women are high achievers, they feel empowered to do things themselves. They like a challenge and are less afraid of trying new things and a pickup contributes to their independence. So why are people buying the F150 the most? Maybe because there is truly something for everyone. Price-wise they run from $27,380 to north of $60,000 for all the bells and whistles. For hauling cargo there are three bed lengths to choose: 5.5’, 6.5’, and 8’. It seats three to six depending on model - and the seats are built for comfort even for long rides. If you need horse power the basic model has 290 with a V6. Opt for the Eco-Boost engine for 375 horses if you want more power and better acceleration - this is a good choice for towing. There’s a 395-horsepower
Several styles of F150s are available including the impressive Raptor above and the exclusive Tonka edition below.
Jensen Dealerships treat the needs of each individual customer with paramount concern. We feature both new and used cars and offer financing and service on all our vehicles. Come visit us in LeMars or Sioux City on Stadium Drive, or online at jensendealerships.com
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Being Better in Siouxland magazine / Winter 2018
Splashing truck By Suvorov_Alex/Shutterstock.com; Interior and White truck By Ed Aldridge, and Yellow truck By Kyle Brutke/Shutterstock.com
T
im McGraw knows. In his song, Truck, yeah the lyrics explain a little about people who drive pickups - Friday night football, Saturday last call, Sunday Hallelujah. Pickups represent Americana as much as apple pie and baseball. The truth is, pickup drivers are a certain type of person. They are bought by the build-it, fix-it, haul-it people. The hard workers. The people who make things happen. : What’s the most popular vehicle sold in this country? : Yup. It’s a pickup - the Ford F-series to be exact. Anywhere from 60,000 to 90,000 are sold each month. Apparently there are a lot of those gettin’-it-done folks. Men, do you want to know something? According to an article in Forbes, women are most attracted to guys driving a pickup. Women translate truck ownership to guys who make good money but aren’t obsessed
V8 option, but if you really want to go nuts, the turbocharged V6 Raptor cranks out 450 horsepower. Of course it comes with four-wheel drive and you can get some useful, if not fun, features like Backup Assist and Dynamic Hitch Assist that makes it easy to hook up and maneuver a trailer. How about an 8” touchscreen with Sync 3 infotainment, Apple CarPlay, Android Auto, and Wi-Fi hotspot or power-adjustable pedals with memory? If you’re a “truck, yeah!” person we’ve got the perfect one just for you. How do I know? Because I’m Jensen.
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Money matters
TAKING CHARGE OF YOUR FINANCES IN 2018
How to financially empower your year
WITH SIOUXLAND FEDERAL CREDIT UNION
they match? Your job is to work the numbers until you have planned for every dollar you have. More expenses than income? You’ll need to figure out where you can reduce spending or how you can increase your income. Don’t get overwhelmed. Knowing the reality can be scary, but only until you come up with a plan to solve it.
Couple at home By Branislav Nenin, couple buying car By Monkey Business Images/Shutterstock.com
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f you constantly wonder what happened to your paycheck, it’s time to take charge. If you want this year to be one where you don’t have to worry about money, it all starts with a plan. A money plan is called a budget. At Siouxland Federal Credit Union, we see that people sometimes view budgets as something to be avoided because they feel restrictive. The truth is, when you take charge of your money by creating a budget, it is very freeing to know you have a tool to help you reach your goals. A budget is you telling your money where it is going to go instead of you wondering where it went. Here’s your 2018
Guide to Making a Budget
Developing a budget means you have to know exactly how much money you have coming in each month and how much you are paying out with bills and other expenses. Although this task takes some time and effort, the results may put you better in control of your finances.
Federally Insured by NCUA
How much you’ve got. Make a list of all your income sources and how much you get (paycheck, child support, bonuses, etc). Where it goes. Make a list of places of where that money goes - mortgage or rent, utilities, phone, cable TV, food, insurance, taxes, entertainment, child care, car and home repairs, and so on. Look back on your bank statement to get a good picture. Don’t leave anything out.
More income than expenses? You rock! This is where you want to be...sort of. Many without a budget see that they should have money left over at the end of the month only to realize it’s not there. By determining where you will put those extra dollars before you get them will make sure they get to where you want them (saving or retirement account, investments, charity, paying off debt). Make a line item for where the excess will go and watch it accumulate. Live by it. A budget only works if you use it. Track your daily spending to make sure you are staying on track. Using a budget puts you in control of where your money is going and gets you the goals you have for your life.
What you spend. Next to each item, write how much money is needed to cover that expense each month. • For variable expenses like food find an average. If you spent $500 on groceries over the last two months your average is $250 per month. • For semi-annual or annual expenses, divide by six or 12 to get a monthly cost. So, if you pay $300 for insurance every six months, that’s $50 per month. Get to zero Compare your total income against your total budgeted expenses. Do
Empower your finances this year by being intentional about where your money is going. A budget will help you reach your goals.
Siouxland Federal Credit Union has five convenient locations: South Sioux City, Dakota Dunes, and three locations in Sioux City. We’re owned and operated by our members. We’re a secure, convenient, friendly, and helpful place for all your financial needs. www.siouxlandfederalcu.com . 402-494-2073. www.beingbettermagazine.com / Winter 2018
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Now’s the time! It’s going to happen a few goals for 2018
and we’re going to be prepared
BY SUTER SERVICES
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irst, let’s take time to reflect on the past year and be thankful for the blessings that occurred. Now, it’s time to look ahead to 2018 and make some goals: personal, family, and professional goals. Time seems to slip by each year faster and faster, so let’s get our goals in place so we can make sure we’re heading in the right direction to achieve them. Commit to doing this right away One thing to keep in mind is that the biggest investment we’ll probably ever make is our home. Our family is the most important thing of all so let’s make a goal to protect them both. To start, let’s do two simple things Install a carbon monoxide detector at home and make sure the smoke alarms have new batteries.
Have a blessed 2018 from your friends at Suter Services.
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ou are going to die. Your parents too. As sad as that may sound, we all know it’s an absolute. Since it’s not pleasant, we tend to put it off. But what if planning for it isn’t as bad as it seems? Dale Meyer with Meyer Brothers Funeral Homes has seen both ends of the spectrum. “People come in with no plans and no idea of what to do or where things are (like important documents). When they are already stressed with the devastation of a death, having to deal with plans can be overwhelming. On the other hand, when people get things in order and make a plan ahead of time it is such a relief to them.” If you haven’t made funeral arrangements yet, for yourself or loved ones, here are some tips from Dale to be prepared for the inevitable. Find the paperwork. “If you’ll be responsible for carrying out a loved ones final wishes you’ll need to know where certain documents are when
1800 11th Street, Sioux City, IA. 712-252-3007 www.cwsuter.com
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Being Better in Siouxland magazine / Winter 2018
they pass away: Their will (update it now if needed), birth information (where they were born, date of birth, and their parent’s names including mother’s maiden name), Social Security number, their highest level of education, and where they worked. Much of this is needed to prepare their death certificate. It’s a good idea to have all of this together where the responsible family members know.” The big three. “Will the person be buried or cremated? A burial can cost between $8k-$12k or more. The cost of a plot, grave preparation, and marker would be extra. Cremation with no service (no plot, no marker) runs about $3k. If you’d like the body present for a service that would run about $6k-$7k. “Who will officiate? If you don’t have a home church and a pastor you’ll need someone to perform the service. “Lastly, how will you pay for it? If there’s a life-insurance policy that can be used at the time of death that’s great. Otherwise, pre-planning now allows you to start saving toward your plan or making payments if you like. Gaining peace. “Pre-planning is free and gives you peace of mind. That day will come, but being prepared will help you through it. Don’t wait to plan.”
Meyer Brothers Funeral Homes can help with a variety of preplanning funeral options. Two locations: 3220 Stone Park Blvd. & 6200 Morningside Ave. 712-255-0131. Email: mbfh@cableone.net
Family By wavebreakmedia and Smoke detector By SpeedKingz/Shutterstock.com
When stuff works better it’s better Keep in mind that the biggest moneysaving appliances in your home are your furnace and air conditioner. It is imperative to have them serviced to make sure that they are operating at peak efficiency. If your equipment is old, now is the perfect time to install new, high-efficiency equipment. Having your furnace and air conditioning system run at peak performance will keep your family safe and help you with those 2018 financial goals.
WITH DALE MEYER MEYER BROTHERS FUNERAL HOME
Take charge of your health
You go to the doctor when you have a problem, right? Yes, you should, but let’s do better. This year, let’s change our mindset to stay ahead of our health issues. Chiropractor Dr. Cody Davis and his Office Manager, [and fiancée] Jamie share some tips.
BETTER WITH DR. CODY DAVIS and JAMIE VESS CHIROPRACTIC FIRST OF IOWA
Body
Yes, you can
Rewire your thinking
“While practicing in Nashville, I encouraged patients to be proactive about their health, and they stuck to that. Here in Siouxland, we find that people are very reactive with their health. It’s important not to wait for things to worsen. We get to the root of the problem and allow people to stay ahead of many issues and avoid illness or discomfort, simply by regular maintenance appointments. It’s a mindset to take charge of your health instead of waiting for it to demand attention.”
Do something before you smell smoke
“Pain is the alarm telling you there’s a fire. You don’t have to wait until you are in pain to come in. After you do get a problem resolved, don’t just wait until it’s bad again. As a chiropractor, we do our part and you take it from there. Stick with the things advised to stay well.”
The age you want to lose your mobility “We go to the dentist to prolong the life of our teeth because most of us don’t want dentures. Similarly, no one thinks, ‘Hey, I’m good if I can’t get around once I’m in my 60s.’ Just like our teeth, nobody wants to lose their mobility either. But, how many of us do things that ensure we’ll be able to move easily throughout our lives? Having regular adjustments can help make sure we can get around, not to mention all sorts of other benefits that people don’t even know about - infertility, bed wetting, vertigo, hot-flashes. Things are more connected than people realize.”
Meet the team
Dr. Cody Davis graduated from Briar Cliff University in Sioux City, IA with a bachelor’s degree in Exercise Science then went on to earn a degree from Palmer College of Chiropractic in Davenport, IA. Jamie brings a strong marketing background, plus a passion and understanding of natural health to the clinic. Your first time? Your first consultation is always free. Let’s talk and see how we can help. Go to our website or call to set up an appointment.
Your intent is everything
“Do things that will get you to the life you want and maintain it. The more you focus on something the more you improve. Take charge, focus, and see the results for better health.”
Chiropractic First 4242 Gordon Dr., Sioux City, IA 712-560-8913 www.chiropracticfirstofiowa.com
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BETTER / Body
Knee-d relief? Tips to ease knee pain
WITH MIDWEST PAIN CLINICS
times they land right on their knees.” There might not be a tear or a break, but it hurts nonetheless. Another issue they see that causes a lot of knee pain is osteoarthritis. Whatever the culprit, Dave offers suggestions you can try to relieve the pain before you entertain more invasive or pharmaceutical measures. 1. Ice, ice, baby. “Putting ice on your knee can help reduce swelling, alleviate muscle spasms, and pain. Ice your knee for about 20 minutes two to three times a day.”
A
patch of ice, your own feet, or the edge of the rug that just won’t stay down. Whatever trips you up, Dave Welch, PA at Midwest Pain Clinics and their team see one thing again and again. “When people fall, so many
2. Brace yourself. “To prevent further injury and to keep the knee stable while you heal, get a soft knee sleeve. It provides targeted compression and support for your knee.”
3. Be strong. “To help your knees, having stronger thigh (quadricep) muscles go a long way. Ask your doctor for exercises to build strength without risking further injury.” 4. Look down. “When was the last time you got new shoes - or at least new shoe inserts? People on their feet all day can put on over 100 miles in a month. Sturdy shoes are imperative and can make a huge difference. They may look good on the outside but it’s the inside that’s affecting your body.” “If these tips don’t help your knee pain, then it’s time to come see us.”
Dr. Cook (third from right), David Welch, PA (center), and nurse practitioner Amy Klimisch (third from left) and their staff work together so you can participate in life again.
Midwest Pain Clinics . 211 Sioux Point Rd., Suite 200 . Dakota Dunes SD, 57049 . 605-242-3456 www.midwestpainclinics.com
Stay warm and stay well
Strategies for winter wear WITH DR. CARA DREW
Dr. Drew has some tips on how to dress to stay warm and well.
W
hen you are headed outside during the winter, it may not be hard to figure out how much you need to put on to stay warm, but what about little ones? What about elderly? Dr. Cara Drew at Family Medicine Center cautions about dressing improperly.
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1. Bundling up. “It can be easy to over bundle little ones. If you are traveling in a car don’t leave baby’s big coat and blanket on. If the car is warm, kids can get overheated and then they’re going to sweat - so it’s more likely they’ll get chilled when they get out. A good rule of thumb for little ones or elderly is to add one more layer than what you wear.” 2. Keep the cold out. “Kids lose most of their heat from their head and chest. Put a scarf on them and
Being Better in Siouxland magazine / Winter 2018
3. Stay dry. “If you are playing outside, take breaks to warm up and dry off. Replace mittens and socks if they are wet or sweaty. Prolonged wetness can lead to an increased chance of frostbite or hypothermia.” 4. Clothe others. “Wear the right clothes and keep yourself warm this winter. If you have extras, donate them so others who don’t have can stay warm this winter too.” Dr. Cara Drew is
a board-certified family medicine physician.
Family Medicine Center 2501 Pierce St. Sioux City, IA 712-294-5000 www.thefamilymedicinecenter.org
Man on ice By Miriam Doerr Martin Frommherz and Winter kids By juninatt/Shutterstock.com
“There are different factors you need to consider. If the wind is blowing, heat is going to get wicked away faster, so extra precautions need to be taken. If you are traveling, make sure you’ve got warm boots and blankets along in case you get stranded.”
zip their coat all the way up - despite their protests.”
BETTER / Body
Getting a plan is the best step to
Getting to baby WITH DR. HUNT WITH SIOUXLAND
OBSTETRICS & GYNECOLOGY PC
things. We set up a three-month process. If it’s not successful we move on to another option. The biggest thing is to understand what’s going on so couples know their options. People find that having a plan is such a stress reliever.”
Riding the roller coaster
T
here was no reason that doctors could find why Holley and Ryan Buthe wouldn’t be able to get pregnant. But it wasn’t happening. They went on a journey with Dr. Hunt of Siouxland Obstetrics & Gynecology and it ended with them getting the baby they dreamed of. Their experience may help give understanding and set the stage for other couples waiting for baby.
Dr. Tauhni Hunt
began her practice with Siouxland Obstetrics & Gynecology, P.C., over 20 years ago. She completed her undergraduate work at Buena Vista College in Storm Lake, and received her Doctor of Medicine degree from the University of Iowa School of Medicine. Dr. Hunt completed her OB/ GYN residency in Iowa City, at the University of Iowa Hospitals.
Baby and family ‘photos courtesy of Hanna Lepper Photography
What we did first
HB: “We started trying to get pregnant as soon as we got married. I had worked at Siouxland OBGYN with Dr. Hunt so I went to her for preconception counseling.” Dr. H: “We take a look at what things will be affecting baby: meds you’re taking, blood sugar levels, your monthly cycle, etc. We talk about prenatal vitamins, when to get off birth control, and when to time intercourse.”
What the problem was
HB: “When nothing was happening we did some different tests but nothing appeared to be wrong.” Dr. H: “Infertility is more common than you think. 40% is based on a
Holley and Ryan Buthe welcomed their daughter Layla Grace into the world last June. Baby photos by Hannah Lepper Photography
male factor. 12% of infertility can’t be explained. Regardless of the findings, there are options and the patient can pick the level of progression. “I find that women think overcoming infertility is going to be overwhelming, but it might be a simple fix. Other times it’s a journey of just trying different
HB: “As we went through the process of trying different things it’s a lot of highs and lows. Each time we tried something new we were so excited that this might be the thing. When I’d get my period it would be discouraging. You feel like you want to give up. Like you’re doing something wrong. It’s so discouraging when you feel you’re doing everything right and it doesn’t work. Dr. Hunt gave me lots of pep talks.” Dr. H: “It’s so beneficial to talk out the process and your emotions. So many struggle, and do it quietly. Infertility can be a hard thing to talk about, but once you share stories you hear new ideas and find there is support.” HB: “So true! A huge thing in holding onto hope is talking with others. The more I heard from others the more optimistic I became.”
Getting to baby
HB: “Dr. Hunt had gotten us into Methodist Women’s for in vitro fertilization last fall. That was the option that worked. On October 22nd I called Dr. Hunt crying - I was pregnant! About three years after we started our journey, Dr. Hunt delivered Layla Grace at 8:37 am. She weighed 8 lbs. 8 oz. and was 20” long. She was perfect.” Dr. H: “All journeys are different. I see women who are so worried, and it might be such a simple thing to overcome. We listen to your concerns and address them. Talking is easy and you’ll feel so much better when you know you have options.
2730 Pierce St. Ste. 201 . Sioux City, IA 712-277-3141 . www.siouxlandobgyn.com
www.beingbettermagazine.com / Winter 2018
31
Brain benders
BETTER / Body
Word smarts
The words below get used incorrectly all the time. See if you can choose the right use of the word.
Nine lives?
Try to count the cats. Natalie rescued some cats from the animal shelter. Can you figure out how many she has? All but two of them are Siamese. All but two of them are completely white. All but two of them are gray.
Inflammable. A. We didn’t need to worry about the toy being next to the fireplace because it was inflammable. B. We moved the toy away from the fireplace because it was inflammable. Infamous. A. Taylor Swift is infamous for her singing. B. Bonnie and Clyde were infamous bank robbers. Ironic. A. It was ironic that it rained on their wedding day. B. It was ironic that he broke up with her when she thought he was going to propose. Irregardless. A. Irregardless of the situation, you are at fault. B. If the speaker doesn’t show up, go on irregardless.
How can it be?
Deciphering dingbats
Each of the word groupings below represent a common phrase or saying. For example, number six is “Pie in the sky.” Can you decipher the rest?
1.
2. MIGR 3. 4.
1
A INE
POD
πKY
6. S
7. HOROBOD
D RK
5. POD
32
E
GGL
STRU
POD
8.
little late little late
9.
JOB an
Being Better in Siouxland magazine / Winter 2018
5 3 7 6 1 9 5 9 8 6 8 6 4 8 3 7 2 6 2 8 4 1 9 8 7 ANSWERS Nine Lives: Natalie has three cats. Word Smarts: Inflammable - B (It means flammable.) Infamous - B (Taylor Swift is famous. People who do bad things are infamous.) Ironic - B (Things that are unfortunate aren’t ironic. Irony is when the exact opposite of what’s expected happens.) Irregardless isn’t regarded as a proper word. The word to use is regardless. How can it be?: It was the spare tire. Deciphering dingbats: 1) An uphill struggle. 2) A splitting migraine. 3) A hole in one. 4) A leap in the dark. 5) Tripod. 6) Pie in the sky. 7) Robin Hood. 8) Too little too late. 9) An inside job.
3 1 6 5 9
Cats By d1sk, Firetruck By Cristina Jurca, Pie By Naddya, clouds By Ilyafs, and loaded car By 300 librarians/Shutterstock.com
A family traveling in a car loaded with luggage and snow gear went to the mountains for some winter fun. They traveled at an average of 50 miles per hour. How could they arrive at their destination without anyone noticing one of the tires was flat?
[
Sudoku
Every sudoku has a unique solution that can be reached logically. Enter numbers into the blank spaces so that each row, column, and 3x3 box contains all the numbers 1 to 9.
BETTER / Body
When you don’t want to be a
Rock star
WITH SIOUXLAND UROLOGY ASSOCIATES
stones with shock waves, retrieving the stones through your urethra, or surgically removing them. Kidney stones
Ultrasound shock waves crush stones
Ureter
Rock star By Ezepov Dmitry , measured stones By Evan Lorne, Kidney illustrations By NoPainNoGain, and 3D anatomy By decade3d - anatomy online/Shutterstock.com
Smaller
What causes pieces can easily pass stones? There are a few different kinds of kidney stones. The most common are calcium stones. Even though calcium sounds like it’s the stone-causing culprit, it’s not. In the right amounts, calcium can help block other substances in the digestive tract that may cause stones. Uric acid stones may be caused by eating a lot of fish, shellfish, red meat, or organ meat. Struvite stones are more likely to form if you’ve had a UTI and can develop suddenly and get large quickly. Cystine stones are hereditary.
I
f you’ve ever had a kidney stone, you know you never want to have another one. No one wants to be a rock star here - bragging about having the most kidney stones of all time. Unfortunately, the odds of having a kidney stone at some point in life are pretty good (or bad may be more accurate). About 1 in 10 will experience it. Men get them more than women and for those who do get one, the chances go up you’ll get another. We asked Siouxland Urology Associates to explain the problem and to give us some insight as to how we might avoid this experience. The basics “You have two kidneys, each about the size of your fist. They are near the middle of your back, just below your rib cage. Each kidney has all these tiny structures called nephrons that filter your blood. They create urine (which is waste and excess water). The urine heads to your bladder where it stays until you go to the bathroom. “A kidney stone is formed from substances in the urine. It may be as small as a grain of sand or as large as a pea. Once in a great while kidney stones can get as big as golf balls. Kidney stones may be smooth or jagged and are typically yellow or
brown. Most kidney stones will flow out in your urine. Sometimes a stone gets stuck in the urinary tract, blocking the flow of urine, and that’s when it hurts. A lot.” Common symptoms • Extreme pain in your back or side that will not go away • Blood in your urine • Fever and chills • Vomiting • Urine that smells bad or looks cloudy • A burning feeling when you urinate What’s the treatment? “If you have symptoms of kidney stones, including severe pain or bleeding, seek care right away. “If you have a stone that won’t pass on its own, you may need treatment. Three options are breaking up the
Can they be avoided? “The most important thing is to stay hydrated so your kidneys are flushed out properly. Drinking enough water is the best preventative measure.” “If you are having problems with kidney stones, we have options we can discuss. Call us. Don’t be a rock star.
Siouxland Urology Associates 455 N Sioux Point Rd., North Sioux City, SD 605-217-7000 . www.siouxlandurology.com
www.beingbettermagazine.com / Winter 2018
33
Change your job BETTER / Body
and change a life...maybe your own WITH TRI-STATE NURSING
you as well. There’s no other place I’d rather work right now! What would you tell others? “I credit my success to God and to all the people at Tri-State. I wouldn’t be where I am without them. I feel like a more productive person. I’ve worked at Tri-State for almost four years now and I still look forward to going to work every day. It’s so rewarding and I feel accomplished each day.”
A
fter living a life that he wasn’t proud of, Erin Keenan was ready to change things. Without a solid skill set, trying to get ahead was proving difficult and he was working as a line cook. Then he heard that Tri-State Nursing provided classes to become a certified nursing assistant (CNA). He was in. Nearly four years later, Erin loves his job with Tri-State and is enjoying life!
Where do you work? “I started out doing home health care. I was placed with a gentleman at an assisted living facility – helping with things like bathing and reading the newspaper to him. I really enjoyed his company. He was an old judge and I learned so much from him. He was sharp as a tack! Now I work at Opportunities Unlimited (OU) primarily. They have such great programs and I love working with the people there. I learn so much in the OU environment – it’s more therapeutic. When you see someone achieve something that is so important to them, it’s so rewarding to
Erin changed his life and he helps others change theirs every day. Tri-State Nursing may have an opportunity for you to do the same. David Roberts, staffing supervisor, said that they are always looking for more help. They offer services 24/7 to a wide variety of centers and homes. “The employee has complete control of their schedule. We’re very flexible and don’t have any requirements of how many or how few hours you should work. Some employees can even get overtime if they want it.” What are your job needs now? RNs and LPNs are in the highest demand, but we can use CNAs as well. We have very competitive wages, and if you want to work we have the opportunities.”
Tri-State Nursing’s goal is to keep employees and the community healthy by providing programs that encourage healthy behaviors. It’s important that your company works with an occupational health provider who knows what regulations are affecting your workplace’s health and safety. Contact us at 712-277-4442 or online at TriStateNursing.com.
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Being Better in Siouxland magazine / Winter 2018
Two women By SilviaJa /Shutterstock.com
What are some of the job perks? Erin says, “It’s so flexible. I am currently taking classes at WIT and even though I have other hobbies and activities - like racing bicycles on the weekend -it all works out. “I am in control of when I work. I can work a little or a lot and I can choose where I want to be.” Erin says if an employee doesn’t care for one location they don’t have to go there. Tri-State wants to have people who are excited about who and where they are working.”
Erin says it goes way beyond just working. “It’s like family. We’re a close knit group of people. When my father passed away they were so very supportive. Nicole (who handles my scheduling) and Dave (in HR) are just awesome as people. I’ve had this job longer than any other and I just love it. I don’t take for granted all they have done for me.”
Erin Keenan is a CNA with Tri-State Nursing. He is taking classes now to become a Chemical Dependancy Counselor.
BETTER / Body
It’s time to get some sleep
I
f you sleep with someone who snores you’ve probably entertained a number of ideas on how to stop it. Before anybody goes to jail, we’ve got some suggestions to keep the peace. Soni Gelinne, DDS and Sheila Duarte, DDS tells us that the Family 1st Dental offices have some options that just might help everyone get the rest they need.
Q. What are some basic things to try that might quiet a snorer?
A. Lose weight if you are overweight. Avoid alcohol or eating large meals two hours before bedtime and avoid energy drinks such as Red Bull. “Many women suffer from snoring during pregnancy. The last three months can be challenging. This form of snoring usually disappears by itself and shouldn’t be treated.”
Q. If those things don’t work then what?
A. First, the patient needs to get a sleep study done to get a diagnosis. “Often, snoring is caused because your airway gets blocked when you recline. Understanding what is happening is key to finding a solution. The sleep study starts with a simple written evaluation in our office.
Snoring couple by Africa Studio / Shutterstock.com.
Q. Is sleep apnea causing the snoring?
A. They can go hand in hand. “Sleep apnea happens when your body stops breathing when you sleep. If it’s moderate to severe, you need to see your physician for a plan. If you have a mild case, we have a couple of options that may help with both the sleep apnea and the snoring.
Q. What are some treatments? A. Two painless methods we try are a fitted oral appliance or laser treatment. A custom oral appliance
DRS. SONI GELINNE & SHEILA DUARTE are with FAMILY 1st DENTAL in Onawa but travel to Norfolk and all the Siouxland Family 1st locations for snoring and sleep apnea treatment.
can provide better airflow so snoring is reduced. The laser treatment can tighten and tone your soft pallet if that is sagging and causing a problem.
1/ 3
Of the millions who snore, one-third are affected by sleep apnea.
to breath thinking it’s suffocating. Getting something as simple as an oral appliance can adjust things to get air flowing again. The stress goes away and you get real rest and restoration. “If you have more severe apnea and are struggling with your CPAP, an oral appliance incorporated with it may make it easier to tolerate. “Give us a call [712-433-3937] to see how we can help you and your partner get a good night’s sleep.”
A custom-made oral appliance helps position your mouth so you can breath easier at night.
“Where your family comes first.” www.familyfirstdental.com.
“Imagine, if your body is struggling to breath at night, the stress it puts on your health is tremendous. With sleep apnea, your body goes from breath
www.lillyfamilydentistry.com An affiliate of Family 1st Dental
www.beingbettermagazine.com / Winter 2018
35
BETTER / Body
Laughter Laughter is the
There are three kinds of men. The one that learns by reading. The few who learn by observation. The rest of them have to pee on the electric fence for themselves.
best medicine.
Signs that make you say, “Huh?” In a public building: Toilet out of order. Use floor below.
Body of Knowledge
In a laundromat: Automatic Washing Machines: Please remove all your clothes when the light goes out.
[A good yolk
Posted on a farm: The farmer allows people to cross the field for free, but the bull charges.
Egg yolks are rich in lutein and zeaxanthin which may keep your eyes healthy and fight macular degeneration.
[Give it a rest
[Have “see” food
Studies show that Omega 3s found in fish and shellfish aid in eye health.
[Be in the know
In an office: Would the person who took the step ladder please bring it back or further steps will be taken.
It’s not about you
“We make a living by what we get but we make a life by what we give.”
- Winston Churchill
Experts say that performing acts of kindness boosts your mood and ultimately makes you more optimistic and positive.
In an office complex: The 9th floor has temporarily been moved to the 15th floor.
In the know
[Almost] worthless facts. Oscar the Grouch used to be orange. Jim Henson decided to make him green before the second season of Sesame Street.
[See into the future
“Jay” used to be slang for “foolish person.” So when a pedestrian ignored street signs, he was referred to as a “jaywalker.”
Reno, NV is farther west than Los Angeles, CA.
Alaska is the only state that can be typed on one row of the keyboard. The little BIC pen logo guy is named BIC Boy. After an online vote in 2011, Toyota announced that the official plural of Prius was Prii.
36
Great advice from great people
In a public building: Anyone caught exiting through this door will be asked to leave!
According to the National Eye Institute, it’s good to know if anyone in your family has been diagnosed with an eye disease or eye condition since many are hereditary. If so, be proactive with your eye doctor.
Experts agree that three major factors can increse your chances of having healthy eyes later in life: Eat nutrient-rich foods, don’t smoke, and protect your eyes from UV rays.
Better influences
Being Better in Siouxland magazine / Winter 2018
Move forward
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do just keep moving forward.”
- Martin Luther King Jr.
You can’t reach your goals if you quit. Research shows that one of the biggest regrets people have is not choosing to act when they could’ve or should’ve.
Show grace
“Let the one among you who is without sin be the first to cast a stone.” -Jesus It’s easy to feel justified in our anger when someone cuts us off in traffic or offends us in some way - even though we know we’ve done something similar. Before we fly off the handle let’s remember we’re not perfect either.
Eye By Volodymyr Tverdokhlib, Crab By itor , Mountain couple By nullplu, green car By VoodooDot, High five guy By Rido, and rock By 3DMI/Shutterstock.com;
If you stare at a screen all day, WebMD suggests giving your eyes a rest every 20 minutes - look 20 feet away for 20 seconds. Then, every couple of hours get up and take a 15-minute break.
On a repair shop door: We can repair anything! (Please knock hard. Doorbell is broken.)
-Will Rogers
If there were an active killer in your midst would you know
How to
BETTER
Life
WITH SHEEHAN STRATEGIC SOLUTIONS LLC
SAVE
Yourself
2015
32 2017
Background crowd By Pavel Vakhrushev/Shutterstock.com
43*
Chad Sheehan is a 23-year Siouxland law enforcement veteran. In 2016, he retired to devote himself full-time to the S.A.V.E. Yourself program he developed. He now trains people how to survive the most horrific episodes of life. He has currently trained over 100,000 people in 24 states.
2016
37
The statistics are sobering. Each year the number of incidences involving active killers rises. Would you know what to do if it happened where you were? It’s time to learn how to S.A.V.E. Yourself. *As of the writing of this article
www.beingbettermagazine.com / Winter 2018
37
BETTER / Life
SAVE Yourself How to
O
n October 1, 2017, Mackenzie Songstad and her sister Lindsay were at the Route 91 Harvest Music Festival in Las Vegas. Many lives were about to change forever, but what Mackenzie knew was about to save them both. The evening was warm and they were having a good time listening to all the great music. A little after 10 pm there was a repetitive noise that some thought was fireworks. Within seconds people were yelling, “Get down! Get down!” Suddenly everyone knew what was going on. 9-1-1 lines and Twitter feeds were lighting up with reports of an “active shooter.” Initially, Lindsay and Mackenzie got down, but seconds later Mackenzie grabbed her sister and said, “We have to run!” They ran, and they ran fast. Though it seemed to last far too long, it was over in a few minutes and sirens were announcing that help was on the way. They found themselves uninjured. They would later find out that others they were crouching near were not so fortunate.
38
Lindsay and Mackenzie Songstad take a selfie at the Route 91 Harvest Music festival in Las Vegas Oct 1st. Right: The sister’s photo of Jason Aldean performing just moments before shots were fired at the crowd.
Chad Sheehan heard about the sisters’ experience when he received an email from Lindsay just days after the Las Vegas shooting. She said Chad had saved their lives. “My sister had taken your training in Sioux Falls a couple of years ago. When we initially ducked on the ground Mackenzie said all she could hear was your voice in her head saying, ‘Don’t be an easy target!’ That’s when we ran.”
Denial and the un-prepared
“The overarching thing I hear over and over from the victims and community surrounding a mass casualty event is ‘I never thought it would happen here.’ Denial is deadly. If you think something will never happen, you won’t prepare for it.” That warning is from Chad Sheehan who started a training program called Chad Sheehan with his wife, Anna, and their five children. They took this family snapshot on a trip to Las Vegas. They were there just two weeks before the shooting.
Being Better in Siouxland magazine / Winter 2018
Reader discretion advised: The content of
talking about active killing events is disturbing. People may not want to think about it. If you have experienced an incidence of violence and the content becomes too much, it’s okay to pass. We will try to be sensitive but be aware that we are sharing some stories of actual events that help explain the process.
S.A.V.E. Yourself, when he realized the old system was not appropriate and outdated.
“Denial is deadly. If you think it will never happen, you won’t prepare.” After two decades serving Siouxland in law enforcement, Chad had planned on being a cop until retirement. Chad first got involved in active shooter training in 2001 as an instructor for law enforcement in rapid response. Then in 2013 he realized the community was not prepared to respond properly. “During the height of the cold war we trained people to duck and cover. A couple of generations had that instruction and were conditioned to do that. Just go hide in the corner, don’t do anything - just be quiet and wait for the police to show up. If that is all you’re prepared to do and the bad guy finds you, you have set yourself up for failure. You have just become an easy, passive, stationary target for that killer. That is some bad advice. You want to be the most difficult target possible. “The good news is there are some really simple things you can do to increase your chances for getting out of a bad situation alive.”
Quiz Which gun below is ready to fire? A.
BETTER / Life think of anything worse than my wife taking our kids to school and never being able to go and pick them up. Can any of you think of anything worse than getting that call? “As bad as it would be for a parent to get that call, it’s just as bad if the child comes home to find that their parent is never making it home. As I did this training in schools, and events involving active killers increased, I had requests from all different groups. To date, I’ve trained over 100,000 people in 24 states at military bases, schools, colleges, hospitals, office buildings, city/county/ state government buildings, factories, and churches. The threat is real and can truly happen anywhere.”
Get in the right mindset
“You don’t have to have military training, but you have to have a will to survive. Having a survival mindset will help you get through the worst situations. Form a picture in your mind of your loved ones and let them motivate you to do whatever it takes to S.A.V.E. Yourself. Form that thinking now - not when something happens - RIGHT NOW! “Everyone has 5-10 seconds in them that they can fight for their life. You just have to be properly motivated and empowered to let it out. “Embrace the mama bear mentality.
B.
You
Figuring it out
When Chad realized some new tactics needed to be developed he began his research and came up with a program. Based on the Department Of Homeland Security’s philosophy Run, Hide, Fight he started the S.A.V.E. Yourself training.
Bear by Tony Campbell/Shutterstock.com
Survive A Violent Encounter Chad clarifies, “SAVE yourself doesn’t mean you forsake others. But, in the first few seconds you need to save yourself first so you can help others. Just like on an airplane, when the air masks release you are to put yours on first before helping a child. You can’t help if you are incapacitated.
Answer
Maybe B. Definitely NOT A. If you see the shooter’s weapon in this state, it is impossible for it to fire.
“In reality, when everyone is saving themselves, your movement may be the distraction that helps someone else. “Hiding is an option, but it should never be your only option. You need to assess all the options available.”
Why I wanted to do this and why you want to do this
“I wanted to train the schools in Sioux City. I have five kids. As a parent, I can’t
You don’t have to be a mom or a dad to think that way, you just have to love someone. If some stranger snatched your child from your arms and took off, no parent would stand there and let that happen. Even if he was 10 feet tall and weighed a thousand pounds you’d run after him beating on him yelling, ‘Give me my child back!’ Give yourself permission that you will do as much to S.A.V.E. Yourself because your loved ones want you to come home too. Let
www.beingbettermagazine.com / Winter 2018
39
BETTER / Life
How to
SAVE yourself
them motivate you to do whatever you need to to make it home.”
Don’t believe TV
“In the movies, when someone is shot they go flying across the room and they are dead. The truth is, if you get shot you’re not going to fly across the room and most victims of penetrating trauma live. One hospital in Chicago handles 2,500 victims of penetrating trauma each year - that’s about 7 per day. 98% of them survive.
“Most victims of penetrating trauma LIVE, they don’t die.”
tackled the shooter taking him to the ground. Other bystanders dog-piled the assailant and subdued him until the authorities arrived.”
Trust your instincts
“If you think it won’t happen here, remember that the Sutherland Springs, Texas shooting was in a church in a town of 500 people. “We are the only species who discounts danger as something else. We rationalize and tell ourselves it couldn’t really be.... A teacher at Columbine called 911 and told the operator at first she thought the kids were filming a video for the film festival at school. Don’t discount what it might be too quickly.” “If you hear something, say something. Prevention is better than having to deal with it later.”
“Most of the people who do die bleed to death...and that takes time. According to the American College of Surgeons, the number one preventable cause of death is hemorrhaging. A study on combat injuries indicated if you can get point-of-wound care to a victim and stop the bleeding, and get them to definitive care within one hour there is a 90% chance of survival. The takeaway: Just because someone has a gun doesn’t mean you’re going to die.”
Three helpful facts
You can do more than you know
3. Acting out something so extreme requires a rigid thought process that can be interrupted.
“In January 2011, when Representative Gabby Giffords was shot in Tucson, six people were killed and 13 wounded in 15 seconds. That number would have been more if not for three unlikely heroes who reacted in the few seconds they could. “Sitting in folding chairs on the lawn, the crowd was an easy target for the shooter. When the killer ran out of ammunition and went to reload, 61-year-old Patricia Maisch slapped the magazine out of his hand. Another bystander took a cue from WWF and clubbed the back of the assailant’s head with a folding chair. The next moment, Bill Badger, a 74-year-old retired United States Army Colonel, who had already been shot in the head by the killer,
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1. 98% of active killer incidences are done by a person acting alone. 2. Shooting accuracy among highly trained law enforcement is approximately 20% in real life and death situations. Most active killers acquire their weapon in the weeks or months before they use it (so they may not be that proficient with it). They rely on surprise and tight groups of people.
has to begin again. This buys time and seconds count. “Remember, the police are doing everything they can to get there as fast as possible, but it takes time. When I say time I mean minutes, but minutes are too long when seconds save your life. If you’re there YOU will be the real first responder along with all the other potential victims present.”
“The majority of active killing incidents are over prior to law enforcements arrival.”
S.A.V.E. Yourself
S Shelter in Place/Barricade. Barricade for a PURPOSE! Secondary Escape or Fight Back A Awareness Maintain Situational Awareness See or Hear something, SAY something! V Violence Stops Violence Fight back as last resort Ambush/Distract/Move/Noise E Evacuate Know MULTIPLE evacuation routes. Routes may be non-traditional. Be PROACTIVE if you want to
Disrupt their OODA Loop
“Col. John Boyd with the Air Force discovered a thought process that people have to work through in order to take action on an object. He calls it the OODA Loop. First, someone has to Observe the object, they have to Orient to the object, they have to Decide what to do, and then they have to Act upon their decision. All of this takes seconds. If the process is disrupted it has to start over. If you can disrupt that OODA Loop by throwing things, moving, making noise, or attacking, that will interrupt their thought process and it
Being Better in Siouxland magazine / Winter 2018
S.A.V.E. Yourself Assess your surroundings
“For places you go all the time (work, school, the mall) make some mental notes now and construct at least a mental plan if something were to happen. The more you can prepare ahead the better off you’ll be. “First, know where your exits are. Think of ways to get out, even nontraditional exits - out the window, through a sheetrock wall, or over drop ceiling tiles.
BETTER / Life or items will make it difficult for the killer to get in? They are looking for easy targets, so make it difficult. The longer you can keep the threat away from you the better your odds are.
In a mall, going to the back of any store is likely to take you to a back hallway or to a direct exit.
“Look for things you can use for weapons as a last resort. Look for objects you can throw for distractions and use as weapons - tools, cans of food, coffee mug, stapler, fire extinguisher, scissors.”
“Where might you be able to go to shelter yourself? Think about Cover vs. Concealment. Cover stops a bullet - like behind a concrete wall. Concealment may hide you - behind a chair - but will not stop a bullet.
Hallway By Take Photo , Guy behind wall By atige, and Scissors By Vladimir Prusakov/Shutterstock.com
“Most active killers have a non-violent past. They are passive and have a victim mentality.” Try to hide behind things that both conceal you and protect you. A solid wall, like brick or concrete, are good choices.
“If you’re going to shelter, think about things you can use to make yourself safer. Can you secure the door with an extension cord, belt, or rope? How could you block the entrance? What furniture
Think ahead
“If the killer is where you are you have to decide if you are going to lay there and be an easy target or, as a last resort, fight back to get home to your loved ones - you need to make that decision. “If you hear the sound of gun fire stop, it’s time to assess what you might be able to do. He may be doing a reload. If you see the slide is back it either means it’s jammed or out of ammo - this absolutely means that the gun cannot fire while the slide is back (see image A on pg 39). It’s impossible. Now is the time to do something. If you haven’t thought about what you’ll do ahead of time it will take you longer to act. Beforehand, think about where you could relocate or how you’ll fight back Tie a door’s opening arm with a belt or extension cord to stop or slow entry.
or disrupt the person.
Doing the hard things
“If you are sheltering in place, set up an ambush where you are barricaded. If there are more people with you spread out in the room. If he starts to enter, swarm him. He cannot see everyone. “If it comes down to it, grab the barrel of the gun with your hand and use your whole body to manipulate it. If you control the muzzle you control the situation. “If someone is actively killing people, you are within your full rights to stop that person using whatever force is necessary. Sometimes it takes violence to stop violence. “When someone is actively killing, you are not likely going to talk your way out of the situation. That doesn’t mean you can’t talk to the person, but you are going to have to take action while talking. Maybe run, get behind something or use violence to stop violence. This was sadly evident during the shooting in Charleston in 2015. “A man came into the Bible study at Emanuel AME Church. Although a stranger, he was welcomed into the discussion. When they realized he meant to kill everyone they tried to reason with him. Out of the 12 people in the room he killed nine. He reloaded multiple times, but no one fought back. Maye they didn’t know they could or didn’t know what was going on with the gun.”
Maintain situational awareness
“No matter what is going on, remind yourself to breathe. In stressful situations we tend to hold our breath or hyperventilate. You need oxygen to function at full capacity. Look around. Move your head and eyes around so you don’t get tunnel vision.
Getting away
“If you can get away from the danger, do it. 98% of active killings are done by one person. Some people think that there will be another shooter, but that is unlikely. “When you evacuate just keep going. Don’t worry about getting into your car. You may not be able to get the keys in
www.beingbettermagazine.com / Winter 2018
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BETTER / Life
How to
SAVE yourself
the ignition. When running think about zig zagging or displacing yourself, this makes you a harder target. “When confronted by law enforcement don’t have anything in your hands and hold your hands up by your face, palms towards the officer with your fingers spread. You’re running away from a killer scared and law enforcement is running toward the killer scared. Help them quickly identify you as not the threat.
Assume this position when law enforcement arrives so they know you are not the threat.
shattered her lower jaw, went through the base of her tongue, nicking her larynx and stopping at the base of her neck near her vertebra. The bullet is still lodged near her spinal cord. Chad said, “Both Kevin and Jill’s shootings show that you can survive. Both were shot in the head and lived to tell about it! They are both now assisting in S.A.V.E. Yourself trainings.”
Final thoughts
“There will continue to be these terrible encounters. Our goal is to reduce the number of fatalities when they do happen. Yes, it will be a very scary thing if you find yourself in one of these situations, but knowing what to do can save your life. “Knowledge is power and I want everyone to feel empowered to do whatever it takes to survive if ever confronted with an active killing situation. “Take the time and go over the steps and discuss this with your family and friends. Make sure they all know what to do so that everyone can come home alive. With these methods, you can
“In Siouxland, it’s easy to think, like so many, that nothing like that can happen here. Shootings do happen here - just ask two of my friends. “In April of 2013, officer Kevin McCormick was making a routine traffic stop. A woman in a white car wasn’t wearing her seatbelt. As the car rolled to a stop the passenger in the car got out, raised his gun, and began shooting toward officer McCormick in his squad car. Kevin put the car in reverse to get out of range. After firing several rounds, the man took off running. Kevin called for backup and realized that he had been shot in the forehead. “The following year, in October 2014, officer Jill Ohm was looking forward to her wedding in two weeks time. On a Friday afternoon, she got a disturbance call. When she arrived, she began speaking to a male subject who was talking to her and seemed compliant. He then shot her directly in the face from just a few feet away. The bullet struck her in the chin,
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Being Better in Siouxland magazine / Winter 2018
Let’s recap Be prepared to SAVE yourself BE PROACTIVE:
∙ Talk to your family and go through the steps. ∙ Determine your motivation to survive now. DON’T BE AFRAID TO ACT:
∙ Get to somewhere safe as fast as possible. Don’t be an easy target. DISRUPT THEIR OODA LOOP:
∙ Do things to get the killer out of his/her rhythm. ASSESS YOUR SURROUNDINGS:
∙ Look for exits. ∙ Look for opportunities. ∙ Look for ways to protect yourself. PLAN YOUR NEXT STEPS:
∙ Improve your location. ∙ Set up for barricades, ambush, and confrontation, if necessary. GET AWAY IF/WHEN YOU CAN:
∙ Don’t go to your car, just run. ∙ Put your hands up when law enforcement arrives.
Today Jill (Ohm) Fitch (shown here with Chad Sheehan) helps Chad train the S.A.V.E. Yourself program.
If your business, organization, school, or house of worship would like to have the S.A.V.E. Yourself training, contact Chad by email at Chad@SheehanSolutions.com or on his website @ www.SheehanSolutions.com
BETTER / Life WITH KYLIE KELLER and WAYNE STATE COLLEGE
Sometimes the hard things help you
Photo courtesy Wayne State College
Find your purpose
W
hen Kylie Keller was just three years old she was diagnosed with acute lymphoblastic leukemia (ALL). For the next three years she was a familiar face at the hospital, enduring many procedures and treatments. At the age of six, she was declared cancer free but the memories of that time stayed with her and gave her an understanding that can’t be taught. What she knew was being a kid in the hospital is a hard thing.
Child life specialists are pediatric health care professionals who work with children and families in hospitals and other settings to help them cope with the challenges of hospitalization, illness, and disability. They provide interventions such as therapeutic play, preparation, and education that reduce fear, anxiety, and pain for infants, children, and youth. Their overall role is to help improve patient and family care, satisfaction, and overall experience in the hospital. Kylie explains what that looks like in the hospital setting, “The main job is just explaining to patients what to expect. Like breaking down each process before it happens. For example, if a child needs to have an IV we’ll go through it step by step so there are no surprises. We use play to help them feel comfortable. “Once I heard of this career path, I felt this overwhelming sense of peace knowing that I could be a light for these families in such a hard time,” Keller said. “I wanted to be the medical professional working alongside of them through preparation, play, etc., instead of doing the medical procedures to them. Don’t
get me wrong, all the professionals in the hospital setting are needed and have such a huge impact on the lives of patients, but the comforting side is where I knew I belonged.”
Building a custom degree
Kylie’s college education has been a little different than most students’, however. In order to get the right degree to qualify for a career as a child life specialist, Kylie created her own major at Wayne State through the interdisciplinary studies program. Kylie needed a bachelor’s degree in child life studies, a program combining the early childhood and human service counseling majors, and a minor in family life studies. This wasn’t available through other schools, but Wayne State was able to accommodate her unique needs. While Wayne State offers more than 90 programs of study, if the major a student is looking for doesn’t fall under one of these, students have an option to work with an academic advisor to develop an interdisciplinary studies major or minor. Through this program, students can select courses in one department and supporting work in at least one other department to provide flexibility in determining the content of his or her degree program. Such majors or minors must be declared prior to completion of 80 hours and are subject to approval of department chairs and the Vice President for Academic Affairs.
Finding a unique career
Kylie knew she wanted to help children who were facing something difficult in the medical world. “After surviving cancer, I knew I always wanted to go back into the medical field,” Kylie said. “So many people gave to me in various ways when I was sick, and I knew I wanted to serve others in that way.” For a while, Kylie thought about becoming a doctor or a nurse. Then she learned of a different career in health care called a child life specialist.
Above: Kylie at age four after chemo treatments. Left: Kylie with her cancer doctor, Dr Goldman, the day she came off treatment at age six.
www.beingbettermagazine.com / Winter 2018
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BETTER / Life Kylie next to the Wayne State Wildcats mascot at freshman year orientation. A newbie to WSC.
Why the hard things matter
With the help of the family and consumer sciences faculty, she put together her degree plan. With this customizable approach, Kylie knew this was where she belonged. “I wasn’t really considering Wayne as an option, because I didn’t even know where it was,” said Kylie, who is a native of Logan, Iowa. “But after visiting the college, I got the sense that this was the place I should be. Everyone was so welcoming and more than willing to help, which just made me feel so at home.” “Having a customizable degree was truly a huge factor in choosing to come to WSC – knowing that I had people behind me, willing to help and create a major that worked for my goals,” she said. “My advisor, Dr. Pam Langlie-Willers, was very helpful throughout my college career of making sure a plan was in place of what classes I should be taking. I cannot thank her, the family and consumer sciences department, and the counseling department enough for helping me in this career choice.” In addition to the education she received at WSC, Kylie has been involved in several campus organizations. She was part of the Wildcat Academy of Leadership and Knowledge (WALK) program, which she said taught her leadership skills and pushed her to become involved in
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other programs. She was also part of the Early Childhood Association club, a TRiO peer mentor, the treasurer and co-president of Campus Crusade for Christ (CRU), and others. “Wayne has given me an experience I could have never imagined,” she said. “I am very thankful for all the opportunities I’ve experienced during my time at Wayne State College.”
Putting it all to work
Last summer, Kylie completed her first practicum at Children’s Hospital in Omaha learning from seven child life specialists and working hands-on with patients and families. This summer she’ll do a second internship that will fulfill her degree requirements. In the meantime, Kylie works at Project Harmony with the Child Saving Institute in Omaha, where she works with foster children. “When kids are taken from their home or are changing foster care homes, they come to our center. There’s a big living room, toys, TVs, and clothes for the kids. While people are making calls (that kids don’t need to hear) to find placement for them, we try to make them feel comfortable and safe. Sometimes we assist in gathering info on kids and we advocate for the kids – we’re their voice. If the kids have input we make sure the decision makers know. Many of them are coming from traumatic situations.”
Being Better in Siouxland magazine / Winter 2018
Kylie said having cancer herself has made her more passionate about caring for others who are ill and in tough situations. “All my doctors and nurses were given the skills and knowledge by the grace of God to save my life. Surviving cancer has been a life-changing event in my life and is an event I wouldn’t change for the world,” she said. “It has made me the person I am today! That experience at a young age gave me a different outlook on life itself. I do not take anything for granted, and I use my abilities to their full potential. Life is too short to not pursue dreams, happiness, and God. The Lord completely changed my life and my family’s lives by giving us the obstacle of cancer, but it has shaped us to be the people and family we are today because of it. I do believe the Lord kept me here to impact the lives of many people in the medical world, being one of few that understands what these patients and families are going through. “I am honestly very excited to become a child life specialist, because I know with all that I have gone through, this is the path God has created for me,” she said.
More than I thought
“Wayne State gave me such a great experience. The community was an awesome, loving, supporting community. A small town feel that I really enjoyed – which I didn’t think I would. Professors were great trying to get to know you – they want to help you. You’re not just a number floating around – you become part of a family.” Check out our 90 programs of study or ask about a custom degree like Kylie. Wayne State College can help you find your true purpose and propel you toward your goals.
1111 Main St . Wayne, NE . 402-375-7234 www.wsc.edu/visit
Losing it! [the weight] Tips and insight to get it off once and for all
BETTER / Food
WITH JENNIFER WINQUIST
you are embarking on a journey to find a balance. If a diet restricts you for all eternity from your favorite foods, it’s probably not going to work. However, you can’t put total garbage in and expect good results. Find a balance. The good has to outweigh the bad more carrots then crème brulée, more fish than french fries, more broccoli than buffalo wings. Find healthy foods and recipes you actually like and you will succeed. What you’ll discover as you restrict the goodies is that when you do treat yourself they will be so much more enjoyable.
Eat less and eat more.
Bath scale By 2Ban and Salmon Salad By DronG/Shutterstock.com
Y
ep. The number one New Year’s resolution this year, by a landslide is, “I will lose weight!” It might be a little more motivating if we hadn’t made the same one last year, and the year before that, and well, pretty much every year since puberty. What’s our problem? Why can’t we just get this thing done? Checked off our to-do list? Well, I have some good news. This can be your year! I am saying this with utmost confidence, because I did it myself last year. I few years ago, and for over a decade, I wrote a health and fitness newsletter for one of the largest fitness chains in the country. I did a lot of research on weight loss and watched what people were doing. I saw what worked, some misconceptions, and what was a big, fat waste of time. I’m not a medical professional so I only share my insights as a researcher, witness, and a participant in many instances. I pray my insights can help get you to losing it in 2018!
How to lose it!
If you are truly dedicated to making a change, it’s not a bad idea to get your doctor’s advice before starting.
Figure out the food.
The reality is that the overwhelmingly biggest factor to weight loss is what you eat, not how much you exercise. You should exercise for mental wellness, cardiovascular health, and a host of other benefits, plus you’ll just feel better about yourself if you are strong and toned. But, if you aren’t willing to adjust your diet, killing it in the gym will likely just kill you.
In America, we simply eat way too much food. Portions are out of control. One trick to helping you downsize is simply to eat half of what you were eating. Instead of a quarter-pound burger, get a regular hamburger. Don’t take seconds. Instead, eat again sooner. There are just two things that get your metabolism revving and burning calories - moving and eating. One key to sticking with any program long term is not feeling hungry. You can eat a little bit every few hours and it will actually help you burn calories, as long as you’re making good food choices.
Diet is a lifestyle, not a four-letter word.
If you believe that you can change your eating for a period of time to get the weight off and then go back to eating like you were, save yourself the trouble. The way we eat determines our size. Now, you may do some things early on to jump start your weight loss that you won’t have to do forever, but you need to realize that
Don’t accept defeat.
On the coming pages we have some stories from Siouxlanders who have won the battle of the bulge - and all of our weight loss stories are people who are over 50. Think it’s hard to
www.beingbettermagazine.com / Winter 2018
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BETTER / Food
Losing it! [the weight] lose weight when you’re young? It’s not easier later. Yes, our body changes as we age, but that doesn’t mean we give up. It means we need to change strategies.
Don’t hate your workout.
People usually don’t like exercise because they do stuff they don’t like. Try different things until you find something you enjoy. And don’t feel leery about starting something new. Remember, everyone has to start at the beginning. Don’t worry if you don’t have a clue how to do yoga, Pilates, or CrossFit. You can learn. Find an activity that you think looks interesting, and that will challenge you, then go for it.
maybe never eats cake. Most of us aren’t her. I want to have cake - at least on my birthday (and on other people’s birthday). Pick a program you believe will work and know, going in, that there will be things that may not work for you. Try doing the program as recommended for the first couple of weeks at least. Sometimes you just need to get into a new routine. Focus on all the positives. If there are things that are truly making you want to throw in the towel, give yourself permission to tweak it - but not to give up. See where you are in a month and set a new goal.
Make the time. One of the biggest excuses people give for not sticking with a workout and eating plan is that they don’t have time. You will make time for the things that are important to you. End of story. Here are a few prime examples that living a life without the weight is possible, no matter what your situation or amount you have to lose. Read our stories and be inspired that 2018 can be your year to losing it!
How I lost it Find your own motivation. People
Don’t give up, tweak.
There are a lot of good programs out there and many are created by people who do fitness/nutrition for a living. They are sold out to it - living, breathing, paying the bills with it. I believe that someone like, say, Jillian Michaels (Biggest Loser trainer),
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Me, age 55
The 80% plan
W
hile I’ve never really had a weight problem (I started working out regularly and being pretty good about what I ate when I was in my 20s), as I’ve aged my metabolism has stopped being a friend to me now and again. For the last few years I’ve struggled to lose 10 pounds that crept on. Like so many, each year I resolved to lose it and my solution was to do what I’ve done in the past - only better, longer, more regularly. It wasn’t working. I finally realized (after like three years of no results!) I needed something different. I was afraid I wasn’t going to like what it would take
Being Better in Siouxland magazine / Winter 2018
Treadmill woman By gpointstudio/Shutterstock.com
suggest getting a workout partner to exercise with - someone to hold you accountable and rally you on when you aren’t feeling it. If you can find a likeminded soul to go on the exercise and weight loss journey with (like Mark & Dianna Underwood did) then, yes, it is a benefit. However, all too many times one “buddy” can end up dragging both under. You have to be motivated enough for yourself. You have to want it - no one else can do it for you. You need to commit for yourself.
[the last 10 lbs]
to lose those 10 pounds, but I decided to try. Honestly, I figured if what I had been doing wasn’t working that a new thing probably wouldn’t work either but I promised myself I’d commit to it for 90 days. After all, I knew this article was coming up! In September of 2017, I started PIYO. It’s an exercise program that combines Pilates and yoga. It was similar to what I’d been doing. The main thing I wanted wasn’t the excercise DVDs but the food plan that came with it. I knew I needed to change up my eating. I got going on the plan quickly although I had to modify the workout schedule. It had you exercising six days a week and your day off was Friday. My life and my schedule really doesn’t work for me to workout on the weekend - other than chasing around my grandkids. So I tweaked it to just do five days a week. The food guide was really good. So simple. You quickly calculated what plan you needed to be on and then ate the foods accordingly. It was so uncomplicated. Like most people, 30 days in I was waning and seeing the realities of the program. Maybe because I’d shortened the workout days, I realized I didn’t feel strong enough to move on to the harder workouts as they prescribed. Plus, the harder workouts required more time - I cringed when I saw that it was going to be pushing an hour! I knew myself. I didn’t want to work out more than 30 minutes a day. So, instead of throwing out the plan I just modified it. For longer videos I just stopped it after half an hour. I was also missing my old workout (Classical Stretch on IPTV at 6 a.m. M/W/F) so I allowed myself to do that a couple times a week instead. I was seeing results and I found the eating plan enjoyable. Each week I weighed myself and within three months I had lost those 10 pounds. It didn’t feel difficult to do at all. I’m stronger, more flexible, and feel so much better - inside and out. I call this the 80% plan because while I started with the PIYO plan I modified it, maybe by 20%, to fit my life.
BETTER / Life Today 126 lbs.
How we lost it [the first 180!] Mark & Diana Underwood, ages 63 & 58
Low-carb, real life diet
Before 237 lbs.
How I lost it [all of it!] Patty Sanderson, age 55
Gastric sleeve surgery
A
fter a hysterectomy, I put on about 80 pounds. For years I tried to lose weight, trying every diet imaginable. In 2013, I started working out four to five days a week, doing elliptical and weight training. In those two years I gained 30 pounds. I lowered my calories to 800 a day and still no weight loss. I talked to my doctor about my struggle. I’d already had a hip replacement and was looking at a knee replacement. My doctor asked if I’d thought about weight loss surgery. I looked in to it and decided to have a fairly new procedure called gastric sleeve surgery. It wasn’t easy. Two weeks after surgery, my weight loss stalled. Eating only 400 calories a day I didn’t lose an ounce. Finally, after six weeks, I started losing again, steady but slow. I tracked my intake on an app called My Fitness Pal. I lost 8 to 10 pounds a month. In 13 months I had 111 pounds off. I’ve maintained that weight for a year and a half. I still log my intake and have increased to 1500 calories a day to maintain. I feel so much better. I no longer need a knee replacement. My back no longer aches after a 10-hour day on my feet. Before I could barely walk. Now I am pain free and could walk for miles, even after a long day of work.
Patty and her husband Tim live in Mapleton, IA. They have three kids and 11 grandkids. She has been a hairdresser for 31 years and owns Cutting Edge Salon with her partner Corey.
October 2017 down 90 pounds each
O
verweight. No Energy. January Constant Pain. Both 2017 knees replaced. Rotator cuff surgeries. Gallbladder removed. This described both of us. January 2017, the doctor told Mark he needed to go on diabetic meds - he was determined to lose weight instead. He started a low carb food plan and by the end of February, he had lost 35 lbs. He was doing great and all it did was make me mad! A friend had shared a plan with me for over two years, but I constantly had an excuse. I had my own way of doing things, but I continued to fail. Watching Mark lose weight inspired me to find out more about her plan. What impressed me the most about this plan was the overall health and well-being it provided - and it promoted increased energy and pain management. How I needed that! I started the plan the end of February and by June 1st, we each had lost 50 lbs - yes, I had caught up with Mark! The good news is we eat normal food. We eat bacon and eggs, real salad dressing (even blue cheese), and peanut butter. This program provides education so you learn how to eat for results and for health. There are protein shakes that promote lean muscle tone and nutrients that help with energy, appetite control, and digestion. When Mark saw my success with this plan, he jumped on board! What a surprise when we went to the doctor. Our blood pressure and cholesterol numbers were down! Our A1C was within the normal range! It was very exciting to improve our health and lose weight at the same time. Fast forward to October 2017, we EACH have lost 90 lbs! Even though we have had great success, it has not always been easy.
There were frustrations along the way and thoughts of giving up. Personal coaching is what sets this plan apart. Our coaches helped us change our food plan and taught us more about how the supplements worked. They continued to encourage and make suggestions as we continued on plan. Other victories we enjoy are purchasing smaller clothes, not needing a seatbelt extender on flights, and the ability to walk between gates - no more need for a wheelchair. We thought so much of the program that we now coach and help others start the journey. We are excited to share this program. We are building a team and enjoying getting healthy together. We’d love to chat if you need some help like we did. Life is good at the Underwood home. We are enjoying making healthy food choices together at the grocery store or dining out - yep we can even eat fast food - Sonic of course. Mark & Diana Underwood own Sonic Drive Ins in Sioux City and Norfolk. For more on this low-carb program email Diana@MarianaGroup.com or call her 712-281-0190.
www.beingbettermagazine.com / Winter 2018
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BETTER / Life Come to the Life Center
Where your family is
WITH HEARTLAND COUNSELING
I
f you have recently lost a loved one, are sad, depressed, have anxiety, mental illness, or are struggling with addiction your days can be long, hard, and lonely. They don’t have to be. You are welcome at the Life Center in South Sioux. It’s a place to hang out where things are not overwhelming. Executive director Jennifer Jackson says, “Everyone here has experienced something and we understand what you’re going through. We’re here to get through it together.”
What does it cost? “It’s totally free to come to the Life Center. We don’t turn anybody away.” How can it be free? “We are a non-profit. We are funded in part by state and government programs and by generous donations. Unfortunately, with some government policy changes, we’ve lost some support. Also, because we are a Nebraska entity, we don’t always get paid when we serve clients coming from Iowa. When needs aren’t covered through the state programs the funds have to be covered by donations. “Stop in or call us if you’re interested in coming to the Life Center. You don’t have to go it alone - come to a place that can be part of your family.”
Four-in-hand tie knot
This very simple, basic knot is suitable for any occasion. If you do it correctly, the narrow end (in the back) will be slightly shorter than the front, and the tie will touch the top of your belt buckle.
Grab your tie 1. Start with the wide end of your tie on the right (hanging about 12” longer than the narrow end), then cross the wide end over the narrow end. 2. Flip the wide end back underneath the narrow end. 3. Bring the wide end over in front of the narrow side again, then push the wide end up and through the space between the tie and your neck. 4. Hold the front of the knot loosely and tuck the wide end down through the front loop. 5. Tighten the knot and pull on the narrow end to slide the knot up to the collar.
1.
4.
2. Left: Making lunch is done as a group, like a family. Above: People have a chance to do their laundry while they’re at the Life Center.
Heartland Counseling Services, Inc. Mental Health & Substance Abuse Services No insurance necessary! 917 W. 21st St., South Sioux City, NE . 402-494-3337 www.heartlandcounselingservices.org. You can make a donation on our Facebook page.
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How to tie a tie
Being Better in Siouxland magazine / Winter 2018
3. 5.
Kitchen crew By Photomaxx, and Dryer guy By Monkey Business Images/Shutterstock.com
What’s it like at the Life Center? A high school student recently came and observed for a day. When she was asked what her first impression was of the Life Center she said, “It just feels like home.” Jennifer says, “It is a second home for many and they come seven days a week. They have Thanksgiving and Christmas here. Some may just come now and again. We are here when people want or need to come. “People can come and just hang out. They can do their laundry if they want. We do things together like making lunch, chores, and playing
games. There’s a pool table, TV, and exercise to try. People can help with volunteer projects like helping at STARS or the food pantry. We have guest speakers sometimes and we have outings to fun activities like going to the movies. “We have educational classes and give help so people can learn how to budget their money, apply for services, cook, and do laundry. “People may be spending the night at the warming shelter and need somewhere to go during the day. They can come to the Life Center.”
Cozy winter meals
Food
Soup, bread & pie
BETTER
If you go to Palmer Candy Company, walk to the back corner to discover Palmer Specialty Foods. Jon Sadler, manager of Palmer, took some items off the shelf to create some warm, delicious, comfort foods this issue. Grab your spoon - it’s time to dig in!
Cinnamon-topped blueberry pie
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BETTER / Food
Corn chowder
Bread on the side: Cheddar Herb Bisquits Start with a great mix to serve up comfort food in no time! 2-3 white potatoes 8 c chicken broth 2 c heavy or whipping cream 1 pkg Illinois Prairie Corn Chowder mix. Peel potatoes and cut into small cubes. In a large stock pot combine potatoes, broth, cream, and soup mix. Bring to a boil, cover, and cook on medium/ low for about one hour. If desired, add cooked ham or chicken. Partner with Cheddar Herb biscuits (see Breads on the side info on next pg).
Items in blue available at
Corn Chowder
with Cheddar Herb Biscuits
Chili
Bread on the side: Cornbread You can hardly go wrong with chili and cornbread to warm up cold souls. 2 small yellow onions, chopped 1 red bell pepper, diced 1 yellow bell pepper, diced 6 cloves garlic, chopped 1 lb ground beef 2 shoulder tender steaks or 1 lb beef stew meat 2 T Vann’s Chili Powder
Chili
with Corn bread
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Being Better in Siouxland magazine / Winter 2018
2 t Vann’s Cumin 2 t Spanish Smoked Paprika 1 can tomato juice 1 large can San Marzano diced tomatoes (juice and all) 1 15 oz. can chili beans 1 15 oz. can pinto beans Salt and pepper Brown hamburger in a skillet and slice the steaks or stew meat into small cubes. Put in with the hamburger and brown them together with a dash
BETTER / Food of salt and pepper. Drain grease and put into a stock pot along with all the other ingredients. Simmer for a couple hours or until beef becomes tender. Serve with cheddar cheese, sour cream, corn chips, or oyster crackers.
Vegetable beef soup
with beer bread
Partner with Cornbread (see Breads on the side info below).
Vegetable beef soup
Bread on the side: Beer Bread
Eating your veggies has never been such a welcome sight. 8 c beef broth, low sodium 2 T dried parsley 3 ribs of celery, sliced thin 4 lg carrots, sliced thin 5 lg Yukon gold potatoes, cubed 1 c frozen corn 11/2 c fresh green beans, sliced 1 lg can San Marzano Diced Tomatoes (juice and all) 2 lbs stew meat cut into small pieces 1 med onion, diced 4 T beef-flavored “Better Than Bouillon” 1 T Worcestershire sauce 2 bay leaves 2 t roasted garlic powder 2 t ground thyme 16 oz tomato juice Brown stew meat and place into a stock pot with all of the other ingredients except the potatoes. Simmer for a couple of hours over medium heat and add potatoes when meat starts getting tender. Add black pepper at the end to taste. Partner with Beer Bread (see Breads on the side info below).
Cinnamon-topped blueberry pie on pg 49 The grand finish to a cozy meal is a homemade pie and this one’s easy.
2 refrigerated pie crusts (or homemade) 4 c fresh blueberries 3/4 c sugar 1/2 t grated lemon peel 3 T flour dash of salt 1/2 t Vann’s Saigon Cinnamon Preheat oven to 4000F. Unroll one pie crust into a pie pan. Combine remaining ingredients, put into pie pan, and sprinkle with 2 t lemon juice and dot with 1 T butter. Top with second crust and seal the edges. Combine 3 t sugar and 1 t Vann’s Saigon Cinnamon. Brush top with milk and sprinkle mixture on top of the pie. Cut a few steam vents into the top. Bake 35 to 40 minutes or until crust is browned.
Palmer Specialty Food (located inside Palmer Candy Company) 405 Wesley Parkway, Sioux City, IA 712-258-7790 www.palmerspecialtyfoods.com
Breads on the side
These bread mixes are great partners for soup turning it instantly into a meal. Add a few simple ingredients and bake. Easy-peasy.
www.beingbettermagazine.com / Winter 2018
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BETTER / Food
Game day goodies Bring on the meat
Teriyaki chicken wings Full flavor without the spice
W
e all know it’s going to be cold for a couple of months so while we may be staying in, we can have plenty of fun. Getting the family together for the big game, or just playing board games makes us hungry. Put on some hearty, meaty treats to sustain the good times.
1/2 c brown sugar 3 T lemon juice 1/2 c soy sauce 3 T canola oil 1 clove garlic, minced 3-5 lbs chicken wings 1/2 t ginger Mix all ingredients together (except wings). Spray a large baking pan with non-stick cooking spray and fill with chicken wings in a single layer. Pour mixture over wings (cover with plastic wrap and refrigerate) and marinate for an hour. Flip wings over and marinate another hour. Bake at 3500 for 1 to 11/2 hours turning after 1/2 hour.
Ham & cheese cucumber roll ups
Delish - even for the diet conscious
8 oz cream cheese, softened 5.3 oz plain Greek yogurt 3 T fresh dill 1 T powdered Ranch mix
Getting the cucumbers uniform will be easiest if you have a mandolin slicer. Cut the ham and cheese in strips about the same length and width of your cucumber slices. On top of a cucumber slice, layer a piece of ham and a piece of cheese. Mix the other ingredients and spread a dollop on top. Roll up and secure with toothpicks. Construct just before serving.
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Being Better in Siouxland magazine / Winter 2018
Wakiki meatballs Sweet and saucy
11/2 lbs ground beef 2 T cornstarch 1/3 c minced onion 1/2 c brown sugar, packed 11/2 t salt 1/3 c vinegar 2/3 c cracker crumbs 1 T Worcestershire sauce 1 egg 13 oz can pineapple tidbits 1/4 t ginger drain and save juice 1/4 c milk 1/3 c green pepper, chopped Mix together first 7 ingredients and form into golf ballsize meatballs. Place on a baking sheet. Bake at 3500 for 30 minutes or until centers are no longer pink. In a small pan, mix together cornstarch and sugar. Stir in vinegar, pineapple juice, and Worcestershire until smooth. Cook over medium heat stirring constantly until thickened. Add pineapple and peppers. Put hot meatballs into a crock pot and pour sauce over. Set to low or warm to maintain heat.
Chicken wings By farbled, Meatballs By zoryanchik, and Cucumber roll ups By Elena Shashkina//Shutterstock.com
Cucumbers, thinly sliced Ham, thinly sliced Cheese, thinly sliced (any cheese you prefer)
BETTER / Food
Eating well
Natural beauty
Just go nuts!
C
oconut oil has been a beauty staple for some for years. If you haven’t used it for anything more than frying chicken, it’s time you move it into the powder room and see what else you can do with it. (It is really good to fry chicken though.)
Coconut oil
Use in place of lotion, especially on rough spots like heels, knees, and elbows.
Whipped coconut oil
Makes a great deep conditioner. Massage a quarter-size dollop into wet hair, wrap it in a towel and watch your favorite show. Shampoo your hair.
Use a little on a cotton swab to remove makeup. Coconuts By Kutsenko Denis , Chocolates By AnnyStudio, tray of veggies By Dasha Petrenko , and Gal with bags of veggies By S_L/Shutterstock.com
Use for moisturizing lips or to soften cuticles.
Picking out the
Good-for-you chocolate
W
e are going to eat chocolate so we might as well feel good about it. It’s not just in our fantasies, chocolate truly does have some health benefits. The cocoa in it delivers hearthealthy antioxidants. The darker the chocolate the higher the cocoa content, and the more benefits you get - plus it means less sugar. Here’s the breakdown based on a serving of just over one ounce each.
Veggies are good for us, but is there a limit if we’re trying to lose a few pounds?
Q&A Food
Q. Can a person eat too many vegetables if they’re trying to lose weight?
A. Doubtful. Someone once said, “Moderation in all things, except vegetables.” Vegetables are extremely nutrient dense - meaning they provide lots of nutrition without a lot of calories so there is no need to limit yourself. You won’t need to think about eating too many vegetables, but take note that veggies are not created equal. Celery and iceburg lettuce are nutrition lightweights. Dark-green, leafy vegetables (kale and spinach) and cruciferous vegetables (broccoli, cauliflower, and mustard greens) are nutrition packed. Did you know that Swiss chard is so nutrient loaded that it is an excellent source of nearly all of the essential vitamins and minerals, dietary fiber, folic acid, iron, calcium, and vitamin C? Eating a variety of colored vegetables each day provides different nutritional benefits like cancer-fighting flavonoids and carotenoids. Vegetables have a high water content so eating a lot won’t increase your weight but maybe your trips to the restroom.
White chocolate 17g of sugar, 20% cocoa Milk chocolate 15g of sugar, 40% cocoa
85% chocolate 5g of sugar, 85% cocoa
70% chocolate 12g of sugar, 70% cocoa
99% chocolate 1g of sugar, 99% cocoa www.beingbettermagazine.com / Winter 2018
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BETTER / Food
Food focus Sweet & Juicy
[
The taste of oranges is the third favorite flavor in the world. It gets beat out by chocolate and vanilla.
Oranges
There are over 600 different types of oranges. Hamlin and Valencia oranges are mainly used for orange juice. Florida produces about 70 percent of the total U.S. crop, and 90 percent of its production goes to make juice. Oranges are loaded with pectin, vitamin C, fiber, antioxidants, and tons of healthy goodness. According to Sunkist, navel oranges are so-named because of the “belly-button” on the end. The bigger the navel, the sweeter the orange.
Orange facts
Stop and smell the oranges
You don’t even have to eat an orange to get benefits. Studies show smelling an orange can reduce stress, prevent nausea, and help improve memory and digestion. Orange oil contains a key soothing ingredient, linalool, which helps relieve tension and stress and offers a calm, peaceful experience. Oranges’ citrus sisters help too. The tangy aroma of lemon has been shown to perk people up and reduce anxiety. Grapefruit scents are known to curb depression and enhance memory.
Chinese chicken salad ! Yum
Crunchy, sweet, and healthy
Full of textures and flavors this will be one salad you’ll look forward to. Ingredients: 1 pkg dry ramen noodles (you don’t need the flavor packet) 1/2 c carrot, shredded 3 c lettuce, shredded 2 c red cabbage, shredded 2 c boiled or grilled chicken, shredded 1/2 c mandarin oranges, drained 1/3 c green onions, sliced 1/4 c sliced almonds Directions: Smash up the ramen noodles. Toss together all the ingredients. For Asian dressing, combine 1/4 c rice wine vinegar, 2 T honey, 1 T sesame oil, 1 T hoisin sauce, 2T soy sauce, 1 t minced ginger, 1 clove minced garlic, and 1/2 c vegetable oil.
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Being Better in Siouxland magazine / Winter 2018
Orange trees By sripfoto , navel oranges By Sann von Mai , Smelling oranges By Dean Drobot , Salad By farbled/Shutterstock.com
• Christopher Columbus brought the first orange seeds to America on his second voyage in 1493. • Moro oranges are also called blood oranges because of their bright red pulp. They are super sweet. • Mandarin oranges are actually tangerines. • Brazil produces the most oranges in the world. • Sweet and easy-to-peel clementines are available November - April. • Orange trees are the most cultivated fruit trees in the world.
CHEF-DRI V EN, FRE SH, NE V ER FROZEN, LOW IN SODIUM, HIGH IN PROTEIN, NO PRE SERVATI V E S, A LLERGY-FRIENDLY, INDI V IDUA LLY P ORTIONED ME A L S
4501 Southern Hills Dr. #3 Sioux City, IA 51106 712.574.8026 siouxcity@eatfitgo.com
www.EATFITGO.com