on March 4 opens the door to an opportunity for Decorah to
WinnMed’s Board of Trustees unanimously approved a new professional services agreement with Mayo during its Jan. 8 meeting. Hospital officials said the new agreement, which will take effect in July, will allow physicians to continue providing healthcare at WinnMed as they have been.
Hospital staff confirmed no employees left their positions at WinnMed due to the transition. Full article available in the January 16 Decorah Leader in print and online at decorahleader.com.
This week is Decorah Restaurant Week
schedule
The Decorah Area Chamber of Commerce will host the second annual Decorah Restaurant Week Jan. 20-26. Residents are encouraged to support their favorite local eateries, try new ones and revisit ones they haven’t been to in a while. Visitors are
ing
Officials with the chamber said Decorah Restaurant Week was launched specifically to support restaurants during a slow time of year. “Our restaurants are anchor businesses that bolster the community’s tourism experience and add vibrancy to the Decorah Area,” said Decorah Area Chamber Direc-
tor Jessica Rilling, “Restaurant Week is a chance to tell them thank you for all they do and enjoy a delicious meal. Supporting local doesn’t get easier than that. Let someone else do the dishes and support our small businesses.” For a full list of participating restaurants and to see each restaurant’s special for the week, visit www.decorahareachamber. com.
GROW YOUR BUSINESS in beautiful bluff country!
The City of Rushford, Minnesota, along with the Rushford Economic Development Authority (EDA) and Community Economic Development Associates (CEDA), are offering three exciting new programs to current or new business owners currently in or considering relocating to Rushford. The programs are designed to breathe new life into Rushford’s business district by supporting business growth and development.
RUSHFORD BUSINESS GROWTH SUPPORT PROGRAM
The Rushford Business Growth Support Program, in partnership with CEDA, offers FREE tailored expertise to businesses at every stage – from startups to mature enterprises. CEDA provides project management, grant writing and technical support to help businesses create jobs, secure funding and grow sustainably. With defined service caps based on growth stages and a focus on measurable outcomes, this program ensures efficient, impactful assistance that supports Rushford’s economic development goals.
RUSHFORD REVITALIZATION INCENTIVE PROGRAM
The Rushford EDA proudly offers the Rushford Revitalization Incentive Program. This initiative supports businesses leasing vacant commercial spaces in Rushford, providing grants of up to $2,500 annually in Rushford Peterson Valley Chamber of Commerce’s “Valley Doe” for up to four years. The program stimulates economic growth and revitalizes our community by encouraging spending within the city and filling vacant spaces.
BUSINESS JUMP START
Designed to empower for-profit and not-for-profit organizations, this program offers up to $50,000 in financing to fill or renovate commercial spaces, enhancing economic growth in Rushford. We’re here to support your success with a competitive interest rate of 2.5%, flexible terms tailored to your project, and up to 50% loan forgiveness over 10 years. Whether you’re acquiring property, upgrading facilities or investing in equipment, this program makes it easier to take the next step.
(Photo by Seth Boyes)
Applications open for Northeast Iowa Artists’ Studio Tour
Applications are now available for the 28th annual Northeast Iowa Artists’ Studio Tour. Applications for tour entry are juried, and participants are selected based on their artistic technique, quality and vision. Studios must be located within 40 miles of Decorah. All work must be original in concept and design and must have been executed by the applicant — works from molds or kits, commercial or manufactured items are not permitted. Works which will be considered for the tour is limited to fine art and fine
craft media, such as painting, sculpture, jewelry, photography, clay/ceramics, wood, glass, metal, printmaking, mixed media, handmade paper, and fiber. Applications must be submitted by March 1. The 2025 Tour will take place from 10 a.m. to 5 p.m. October 10-12. Applications are available online at www. iowaarttour.com under the events/news tab. Interested parties may also contact Darla Ellickson by emailing darla@earloops.com or calling 563-382-2295. Brochures for the 2025 tour will be available in July.
Recycling center closed Jan. 23
The Winneshiek County Recycling Center will be closed Thursday, Jan. 23 for finalization of a solar installation project. After installation the center located at 2510 172nd Avenue in Freeport will return to regular office hours Monday - Friday 6 a.m. to 3 p.m. and 24-hour drop-off containers in front of building.
WinnMed to offer free ‘Welcome to Medicare’ seminar
WinnMed will host a free
“Welcome to Medicare” seminar from 6-8 p.m. Tuesday, Feb. 4. This in-person, twohour seminar, offered by the WinnMed Senior Health Insurance Information Program counselors, will be held in WinnMed’s lower level conference rooms. The free seminar will cover Medicare Part A and Part B benefits, the prescription drug benefit — Part D — Medicare Advantage plans, Medicare supplement insurance and Medicare fraud, errors and abuse. Participants should park in Lot E and enter through the E-1 door on the WinnMed campus. Registration is required by Monday, Jan. 27. Register by visiting WinnMed.org/events or by calling 563-387-3036. The Senior Health Insurance Information Program is a service of the State of Iowa. SHIIP counselors are trained by the state and do not sell or promote any insurance companies, policies or agents. WinnMed is a local sponsor for SHIIP in Winneshiek County.
Dream Week events to honor King’s legacy
Luther College invites community members to attend Dream Week events from Jan. 20-24, in recognition of Martin Luther King Jr. Guest speakers, discussions and community outreach events will honor King’s legacy and examine the issues of racism, bias, inequity and injustice in society. The events are free and open to the public.
“King reminds us that ‘the arc of the moral universe is long, but it bends toward justice,’” said Robert Clay, chief equity and inclusion officer and assistant to the president for community engagement at Luther. “May we carry the hope that justice is not only a dream, but a collective responsibility. Together, we must honor King’s vision by recommitting ourselves to working collaboratively as a campus community for a world where equity, dignity and love guide our actions toward lasting change.”
In addition to these on-campus events, Luther community members will read books about
service, leadership, justice, civility and diversity to elementary students on Thursday, Jan. 23.
Tuesday, Jan. 21
“A Conversation on Racial Healing,” will be held at 4 p.m. in the Mott-Borlaug Room of the college’s Dahl Centennial Union. This event is to be held in recognition of the National Day of Racial Healing. Students, faculty, staff and community members will discuss how to create a more just and equitable world.
Wednesday, Jan. 22
A “Service of Prayer and Thanksgiving,” will be held at 4 p.m. in the lobby of the college’s Center for Faith and Life. The service is meant to point participants toward God’s liberating love and inspire them to both recognize and work to repair harm caused by racism and intolerance.
Thursday, Jan. 23
“Selma,” Olin 102, 5 p.m.
The historical drama film “Selma” will be shown at 5 p.m. in room 102 of the Olin building on campus. In the film, King, portrayed by actor David Oyelowo, and his followers press forward on an epic march from Selma to Montgomery, Alabama, and their efforts culminate with then President Lyndon Johnson signing the Voting Rights Act of 1965. “Selma” was nominated for an Academy Award for Best Picture.
Friday, Jan. 24
Attendees of the “Brown Bag Discussion: Intersection of Faith and Justice” will gather at noon in the Mott-Borlaug Room of the Dahl Centennial Union to explore the connection between faith and justice. Participants will reflect on how faith traditions inform justice, equity and community engagement commitments. The discussion will highlight how such values are lived out in personal lives, local communities and institutional practices.
Area preschools to hold open houses
Several preschools in the Decorah area will be hosting open house events during late January and early February. These events will allow parents and children to meet staff, tour facilities and learn more about each preschool program. All children who will turn four by Sept. 15, are eligible to receive a minimum of 10 hours per week of free preschool educa-
tion for the upcoming school year. Nisse Preschool, located at 311 College Dr. in Decorah, will host its open house from 5:30-6:30 p.m. Saturday, Jan. 28. West Side Early Childhood Center — 301 Center St. in Decorah — will hold an open house from 5-6 p.m. Monday, Jan. 30. Head Start, which is now located in the new Sunflower facility at 902 Com-
Tuesday,
St. Benedict Preschool registration opens soon
St. Benedict Preschool will open registration for the 202526 school year on Monday, Feb. 3. Registration is open to all families, regardless of religious affiliation. A preschool open house will be held from 5:30-7 p.m. Wednesday, Jan. 29 at St. Benedict Preschool 402 Rural Ave. in Decorah. All are welcome to visit the facility and meet the staff. Registration forms will be available for pick up that evening. They can also be found on the school website or in the school office. The
program may choose between half-day sessions — 8:15-12:15 a.m. — or full-day sessions — 8:15 a.m. to 3 p.m. Questions may be directed to St. Benedict tation can be arraigned through The Earl Transit Van by calling
Artist Dan Fenn. (Photo submitted)
merce Drive in Decorah, will hold an open house from 5:30-7 p.m.
Feb.
Artist Jenn Rose Novak. (Photo submitted)
Physicians
BY SETH BOYES NEWS EDITOR
Local healthcare profession-
als said small, specific changes may be an effective approach for those whose New Year’s resolutions included improving their health.
“New Year’s is always a great time for folks to reset their lifestyle, but the devil is always in the details,” said Dr. Ian Stock, a family medicine provider at Gundersen Health System in Decorah. “Success in one’s New Year’s goals is based on setting realistic goals and translating those goals into lifelong changes.”
And Dr. Hannah Ingvalson, a family medicine and obstetrics provider at WinnMed in Decorah, said a one-size-fits-all approach to reaching a specific weigh or caloric intake — she noted, for example, 150 lbs. may be a healthy weight for one individual but an unhealthy weight for another. She said those looking to achieve better health in 2025 should work with professionals to find methods which will work best for themselves and align with their individual health needs.
changes are usually helpful in moving toward better health. She said both typically lead to a loss of fat, if not overall weight loss.
“While starting with both would be great, I think focusing on one or the other first may be the most helpful,” Ingvalson said. “If we try to make too many changes too quickly, it can be hard to stick with it.”
Similarly, Stock recommended taking a gradual approach to increased exercise regimens in the New Year.
Driftless
“When starting an exercise routine, it is always important to start with easier exercise,” he said. “Often times I see patients rush into an intense exercise program. Exercising with a more experienced friend can be helpful when it comes to pacing and accountability.”
Ingvalson said focusing on specific actions – such as adding more vegetables to one’s diet, going on more walks or decreasing consumption of particular carbohydrates – can be a more successful approach to improving health than fixating on achieving a certain weight.
“You can still have a good week of dietary changes or workout without it specifically showing up on the scale,” Ingvalson said.
In fact, she and Stock both said some dietary choices can yield other, unseen benefits, such as improved heart, brain and cardiovascular health.
“Success in one’s New Year’s goals is based on setting realistic goals and translating those goals into lifelong changes.”
-Dr. Ian Stock
Ingvalson said increased exercise and positive diet
“...I think it’s easiest to add something before taking it away. If I say, ‘You no longer get to eat pasta,’ and pasta is your favorite food, you’re not going to last on this diet very long. But if I say, ‘Add in some vegetables before you eat your main course,’ maybe you’ll eat a little less and, if nothing else, because you preloaded your meal with veggies, your glucose spike after meals will be less.”
- Dr. Hannah Ingvalson
Dr. Ian Stock Gundersen Health System
Dr. Hannah Ingvalson WinnMed
Did you know...
Risks of being overweight
DRIFTLESS HEALTH & WELLNESS
The World Health Organization reports that hundreds of millions of children across the globe qualified as overweight or obese in 2022. According to the WHO, in 2022 37 million children under the age of five were overweight, while 390 million children and adolescents between the ages of five and 19 met the criteria for being overweight or obese. The WHO considers a child under five years of age overweight if the youngster is weight-for-height greater than two standard deviations above the organization’s Child Growth Standards median. The WHO criteria for being characterized as obese is met when a child is three standard deviations above the median.
Children and adolescents between the ages of five and 19 are considered overweight if they are one standard deviation above the median and obese if they are two standard deviations above the median. The threats posed by overweight and obesity in childhood are significant. The WHO notes that being overweight as a child and adolescent is associated with earlier onset of various noncommunicable diseases, including type 2 diabetes and cardiovascular disease. In addition, the WHO notes the adverse psychological consequences of being overweight or obese in childhood and adolescence, which include a lower quality of life that is compounded by stigma, discrimination and bullying.
Popular foods that can compromise heart health
Certain foods have generated devoted followings among people from all walks of life. While flavorful foods can be hard to resist, some wildly popular items found in refrigerators and pantries far and wide could be compromising millions of people’s heart health.
The National Heart, Lung, and Blood Institute notes that food and heart health are inextricably linked. Individuals who prioritize including hearthealthy foods in their diets can lower their risk for various cardiovascular diseases, including heart attack and stroke. Those who succumb to the temptation of less heart-healthy foods may pay a considerable price for such indulgences. The World Health Organization reports that cardiovascular disease is the leading cause of death across the globe, and poor dietary choices are among the handful of variables contributing to those high mortality rates. While the following popular foods might be delicious and tough to avoid, they also have a reputation for compromising heart health.
Bacon
The sizzling sounds and en-
ticing aromas of bacon, not to mention its flavor profile, make this a hard-to-resist food. However, health care experts note that bacon is high in cholesterol and saturated fat. Saturated fat can be especially bad for heart health, which is one reason why the American Heart Association advises individuals aim for a dietary plan in which less than 6 percent of calories come from saturated fat. That makes bacon a no-go for individuals interested in a heart-healthy diet, as a single slice of uncooked bacon typically contains 110 calories.
Red meat
Red meat is another appetizing but heart-unhealthy food. Like bacon, red meat tends to be high in saturated fat, though that content varies depending on the cut and the type of meat chosen. For example, grass-fed beef contains less saturated fat than grain-fed beef. In addition, cuts that are not considered lean, which include beef short ribs, rib-eye steaks and T-bone streaks, also tend to be higher in saturated fat, and thus less heart-healthy, than leaner cuts like sirloin and extra-lean
Did you know... Reading and cognitive health
Reading is a beloved pastime that can positively affect cognitive health and even help to reduce stress. Though those benefits are largely associated with adults, reading can be
ground beef.
Baked goods
Baked goods may be irresistible, but that status might change when people recognize that regular consumption of cookies, cakes and muffins has an adverse effect on heart health. WebMD notes that baked goods have been linked to elevated triglyceride levels. That’s significant, as the Cleveland Clinic reports that high triglyceride levels in the blood can lead to a condition known as hypertriglyceridemia, which can harm the heart and blood vessels. Eating too many baked goods also can lead to weight gain and potentially overweight or obesity, each of which the AHA identifies as a significant risk factor for heart disease.
Processed meats
tain high amounts of salt and are often loaded with saturated fat. A 2021 study published in The American Journal of Clinical Nutrition found that eating a little more than five ounces of processed meat per week increases a person’s risk of cardiovascular disease by 46 percent. Five ounces equates to roughly five slices of deli meat cut 1/8-inch thick.
Fans of deli meats may insist there’s no better midday meal than a sandwich, but their hearts might beg to differ. Processed meats, which include deli meat but also foods such as sausage and hot dogs, con-
Certain foods like bacon and red meat are hard to resist. However, those who want to preserve their heart health are advised to eschew these fan favorites and replace them with alternatives that help to lower their risk for cardiovascular disease.
equally beneficial to children, even those who have yet to learn how to read. According to the Early Childhood Learning & Knowledge Center, an affiliate of the U.S. Department of Health & Human Services, infants pick up on language
earlier than researchers once realized, and hearing language is important as their brains prepare them to speak. Reading also supports word learning and preliteracy skills in older children. The ECLKC notes that when adults read to children,
they typically speak words they would not otherwise use in typical discourse. That helps children expand their vocabularies, even before they learn to read on their own.
We Need Your Support
Aase Haugen is a Community Anchor Institution, providing senior citizens much needed longterm nursing care, specialized dementia care, skilled recovery care, assisted living apartments and premiere indepenent living neighborhoods. We need your gifts to reach our Captial Campaign goal of $3 million to support the new nursing and assisted living facility in Decorah. Every gift of $1,000 or more will be included on the donor recognition in the new building. Please fill out the this gift form and mail it to: Aase Haugen Capital Campaign, 4 Ohio St., Decorah, IA 52101 or visit our donation page online at www.aasehaugen.com or use this QR Code link.
Total gift amount: $ _______________________________ payable by (check appropriate box below) A one-time gift A pledge: The portion paid here is $ _____________________ . I/we will fulfill the remainder of this commitment with payments of $ _____________________ , which will be contributed
and it can cause a number of negative health effects. Radon is a naturally occurring radioactive gas that the U.S. Environmental Protection Agency says can build up in the air of homes and buildings. The North Carolina Department of Health and Human Services warns that radon is responsible for approximately 21,000 deaths each year in the United States.
Radon gas decays into radioactive particles that can be inhaled and become trapped in the lungs. Over time, the radioactive energy in these particles can damage lung tissue. Although everyone is exposed to radon in some amount during his or her lifetime, some populations are at a higher risk of exposure to elevated radon levels as well as the more adverse health effects from that exposure. Researchers and medical experts say that radon poses no serious threat at normal levels encountered in the environment. However, exposure to elevated levels of radon can adversely affect the lungs. The Centers for
Disease Control and Prevention indicates the main health implication to increased radon exposure is lung cancer. Additional lung diseases that can develop due to radon exposure include emphysema, chronic interstitial pneumonia and pulmonary fibrosis.
Although smoking is the No. 1 cause of lung cancer, radon exposure is the leading cause of lung cancer among non-smokers, says the EPA. People who smoke and are exposed to elevated levels of radon are doubly affected.
Many factors can affect the risk of radon-related lung cancer as a result of exposure. They include age at time of exposure, duration of exposure, concentration of radon, cigarette smoking, climate and time of year, and the degree to which radon particles attach to dust particles.
Radon is a risk to lung health for those exposed to high levels and for long durations of time. A simple radon test can determine the level of radon in a building, and there are radon mitigation strategies that can reduce radon levels to keep people healthier.
What parents should know about mental health issues and children
Mental health issues were once stigmatized to such an extent that many people dealing with problems like anxiety and depression felt uncomfortable speaking about them or even seeking help. Though some may still find it difficult to acknowledge their mental health issues, society has made great strides in regard to destigmatizing mental health conditions and recognizing how common such problems are.
Parents may be surprised to learn that many mental health issues begin in childhood. According to the National Institute of Mental Health, anxiety disorders, depression and other mood disorders can start to develop long before children leave for college. Recognition of that reality may compel parents to learn more about children and mental health, including signs of potential issues and how to determine if certain behaviors are indicative of a burgeoning issue or a part of normal development.
Identifying mental health issues in children
The NIMH notes the difficulty in distinguishing between behaviors that are a normal part of a child’s development and those that suggest a potential mental health problem. Parents know that children’s behaviors and emotions can be challenging to deal with, but that’s often a nor-
mal part of a child’s development that youngsters outgrow with age. The NIMH notes that time is a potential indicator of a mental health problem, and encourages parents to seek help if a child’s challenging behavior or emotions persist for weeks or longer. Kids will not outgrow negative behaviors overnight, but persistent problems that extend for weeks or months could be indicative of something beyond normal developmental hurdles.
Behaviors and emotions that cause distress for a child or the child’s family are another potential indicator of a mental health issue. In addition, behaviors or emotions that interfere with a child’s ability to function, be it at school or at home or among friends, may indicate the presence of a mental health issue.
What if signs suggestive of mental health issues are present?
The NIMH advises parents to be proactive if they notice signs of mental health issues in their children. Parents can begin by contacting their child’s teacher and asking how the child behaves in school, both in the classroom and on the playground. A child’s pediatrician also can be a valuable resource. Share the particular behavior(s) or emotion(s) that are causing concern with the child’s pediatrician. The pediatrician may note if the behavior is part of normal development or may recommend a mental health professional to further address the issue.
Is an evaluation really necessary?
The aforementioned stigma
associated with mental health issues may make even the most well-intentioned parents hesitant to seek an evaluation. But evaluations can set children on a path to improved mental health, and it’s worth reminding parents that issues like anxiety and depression are quite common and nothing to be ashamed of. In fact, a large-scale 2023 study published in the journal The Lancet Psychiatry found that one out of every two people in the world will develop a mental health disorder in their lifetime. Evaluation is one of the initial steps toward overcoming mental health issues, and children may exhibit different signs that an evaluation is necessary based on their age. For example, the NIMH notes that young children who often seem fearful or worried and those who have frequent tantrums or are irritable much of the time may benefit from a mental health evaluation. Older children who engage in self-harm behaviors or those who diet or exercise excessively can benefit from an evaluation. Additional agebased indicators that an evaluation may be necessary can be found at nimh.nih.gov.
Many mental health issues begin in childhood. Parents can keep an eye out for indicators of mental health issues and work with their children’s health care providers to determine the best course of action.
DRIFTLESS HEALTH & WELLNESS
Can certain foods lower cancer risk?
Cancer
metabolic processes that can lead to chronic diseases, such as cancer and heart disease. Polyphenols are good examples of phytochemicals. Health experts recommend packing every meal with healthy and nutritious
is important to limit foods that may increase cancer risk, including sugar-sweetened drinks and foods, processed meats, red meat, and alcohol.
When revamping diets to help reduce cancer risk, these heavy hitters should be included:
• Berries
Confront the common cold Chicken Barley Soup with Vegetables
According to MD Anderson Cancer Center, cancer-fighting foods are plant-based items that are rich in phytochemicals, which also are called phytonutrients. UC Davis Nutrition Department says phytochemicals are bioactive compounds found in vegetables, cereal grains and plant-based beverages like tea. Researchers have found phytochemicals can protect humans from environmental toxins and
foods that include plenty of vegetables, whole grains, fruits, and beans. MDACC recommends filling at least two-thirds of a plate with these healthy options. The remaining one-third of the meal should come from lean meat, fish or plant-based proteins and nuts/seeds. It also
• Broccoli
• Brussels sprouts
• Cauliflower
• Edamame
• Eggs or egg substitute
• Fish
• Green or white tea
• Grapes
• Leafy greens
• Lean chicken
• Lentils and other legumes/ beans
• Oatmeal
• Oranges
• Quinoa
• Sweet potatoes
• Tomatoes
• Whole grains, including brown rice
Making smart food choices can keep a person healthy and may reduce the risk of cancer.
Everyone knows there’s no cure for the common cold. Though colds can strike at any time, cold season tends to occur when the weather cools down and people spend more time indoors. Inside viruses can circulate and spread more easily, thus leading to elevated rates of infection.
Though there might be no cure for the common cold, that does not mean people are helpless against it. Many people have their own remedies to help them manage and potentially shorten the duration of a cold, and chicken soup features prominently in those antidotes. Whether cold season is kicking into high gear or people are confronting the common cold at other times of year, they can incorporate this recipe for “Chicken Barley Soup with Vegetables courtesy of Lines+Angles into their cold remedy routines.
Ingredients Makes 6 servings 8 cups chicken stock 4 cups water 1 teaspoon marjoram 1 tablespoon fresh rosemary, chopped 2 tablespoons fresh parsley, chopped 1 medium onion, sliced 1 cup carrots, sliced 2 cups cooked chicken breasts, diced 1 russet potato, peeled and cubed
1 cup broccoli, chopped 1/2 cup barley Salt, to taste Pepper, to taste
Directions
1. In a large pot, combine chicken stock, water, marjoram, rosemary, and parsley. Simmer for 15 minutes.
Ingvalson said the Mediterranean diet – which, according to information from the Mayo Clinic is typically high in vegetables, fruits, whole grains,
beans, nuts and seeds — can sometimes improve kidney function among those with chronic kidney disease and may decrease the likelihood of developing chronic kidney issues.
But she indicated a shift in diet doesn’t need to be drastic to be beneficial.
“When trying to make dietary changes specifically, I think it’s easiest to add something before taking it away,” she said. “If I say, ‘You no longer get to eat pasta,’ and pasta is your favorite food, you’re not going to last on this diet very long. But if I say, ‘Add in some vegetables before you eat your main course,’ maybe you’ll eat a little less and, if nothing else, because you preloaded your
meal with veggies, your glucose spike after meals will be less.”
Stock said eating fewer processed foods is a key component to developing a healthy body weight, and he said some individuals may find it helpful to plan their meals in advance.
“A good way to start to eat healthy is to just track what you are eating for a couple of weeks,” Stock said. “Then evaluate where improvements can be made.”
And choosing healthy foods doesn’t necessarily mean buying more costly items at the grocery store, according to Ingvalson.
“Frozen or canned fruit and veggies — as long as they are not soaked in juice or added
sugar — can be just as nutritious as fresh fruits and veggies,” she said. “Adding beans, eggs, canned tuna/salmon to meals are a cheap way to add more protein.”
Ingvalson recommends using the acronym SMART — or specific, measurable, achievable, relevant and time-bound — when setting health goals, and taking a “walk before you can run” approach when it comes to exercise. And doing something for one’s health is always better than doing nothing at all, according to Ingvalson. She explained one can still have a salad for lunch after a sugary breakfast or do some stretching and yoga toward the end of the day if there was no time for a 30-minute walk in the morning.
to continue the habit long term. Also, once people successfully complete one goal, they are more likely to set a new goal and meet that one as well.”
Ingvalson also recommended pairing new exercise routines with enjoyable activities.
“If you love listening to books or podcasts, do it while using the elliptical or stationary bike. If you like catching up with your best friend once a week at the coffee shop, go on a walk this week. If you like dancing, Youtube dancing workouts or Zumba classes and follow along — bottom line is I can tell you endless workouts to do but, if you don’t like the activity, you won’t stick with it.”
consin.
“The good news is that both of these can be treated, at least in part, by improving your diet and activity level,” Stock said.] And exercise has been shown to curtail depression and anxiety, according to both doctors. Stock explained exercise causes the body to release endorphins, which helps support mental health. And Ingvalson said exercise can be as effective as many medications when it comes to countering depression and anxiety — but with more health benefits and fewer side effects, she said.
“For someone who is not dedicating time to workout every week, making a goal of working out five times for one hour per week may be successful for a week or two, but longterm, people are likely to slip back into their old ways and give up,” she said. “However, if you set a goal of doing one 20-minute walk per week for a month, people will often find this more attainable and be able
She went on to say obesity, heart disease and diabetes are among the area’s most common health concerns, but the effects of each can be decreased through more frequent physical movement. Similarly, Stock said high blood pressure and Type 2 diabetes have become major health issues among area residents, and he said the broader Gundersen system has made treating high blood pressure a priority across northeast Iowa, southeast Minnesota and Wis-
Ingvalson encouraged the members of the public who aren’t sure how to start improving their health to ask professionals, such as physicians, dietitians, physical therapists and trainers, for help. She noted fad diets that worked for one person may not yield the same results for their neighbor, and jumping into a vigorous gym routine too quickly may result in injury.
“If you ask the experts for help, you can often maximize benefit and limit harm,” Ingvalson said.
coli, and barley. Add salt and pepper to taste. Simmer over low heat for 35-45 minutes, stirring occasionally. Serve.
TUESDAY, JANUARY
21 - 10 a.m. 300 Lot Flash Gun and Sporting Online Auction Kramer Auction Service. Prairie du Chien, WI. 608-326-8108. www. kramersales.com
CLOSES SUNDAY, JANUARY 26 - Over 850 Lots Online Coins & Jewelry Auction. Auction
Preview Sat. Jan 25th 9:00 to 12:00 Noon Located at Sweeney Auction Center Sweeney Auction Service. www.sweeneyauctionservice.com Waukon, Ia 563568-2464.
CLOSES MONDAY, JANUARY 27 - Over
SATURDAY, FEBRUARY 22 - 9:30 a.m. John E Hanson Viroqua Farm Retirement Auction Sweeney Auction Service. www. sweeneyauctionservice. com Waukon, Ia 563-5682464.
SATURDAY, MARCH
15 - Guns & Sporting Good Auction Located at Sweeney Auction Center Waukon IA Call to Consign Sweeney Auction Service. www.sweeneyauctionservice.com Waukon, Ia 563568-2464.
1000 Lots Online Antique & Collectible Auction. Auction Preview Sat. Jan 25th 9:00 to 12:00 Noon Located at Sweeney Auction Center Sweeney Auction Service. www. sweeneyauctionservice. com Waukon, Ia 563-5682464.
CITY CLERK
council and other meeting minutes, budget preparation, ordinances, resolutions, utility billing and general office management. The position includes working with QuickBooks/ClerkBooks, Word and Excel. Hours are flexible and will vary from 15 to 30 hours per week. Salary includes IPERS and will be based on qualifications and experience. Applications are available at City Hall, the Spillville Public Library and online at Spillville.org. Applications will be accepted until February 14, 2025. Please send application and resume to: City of Spillville, PO Box 276, Spillville IA 52168 The City of Spillville is an Equal Opportunity Employer
TUESDAY, MARCH 25 - Sweeney Machinery Consignment Auction Located at Sweeney Auction Center Waukon IA Call To Consign Sweeney Auction Service. www. sweeneyauctionservice. com Waukon, Ia 563-5682464.
HIRING
County Real Estate For Sale
Phyllis Vsetecka Estate
#1 - 72 Acres, 36-97-12 Jackson Township
#2 - 60 Acres, (10A) 36-97-12 Jackson Township, (50A) 31-97-11 Utica Township
#3 - 160 Acres, 31-97-11 Utica Township
#4 - 52 Acres, 31-97-11 Utica Township
Bid form/registration and information packets available at Elwood, O’Donohoe, Braun & White, 101 N. Locust, New Hampton or 116 N. Main, Charles City or by email at charlescity@elwoodlawfirm.com. Bids and letter of credit due to Elwood Law Firm no later than 4:00 pm on Friday, February 21, 2025. Auction at Chickasaw Event Center, 301 N. Water St., New Hampton, IA on Saturday, February 22, 2025 at 9:00 am. Only registered bidders allowed into the auction for further bidding. Bid forms and packets also available online by calling (641)228-8054 or emailing a request to charlescity@elwoodlawfirm.com Call (641)228-8054 for further information.
7.99 acres m/1 consisting of
Bluffton, legally described as: Lot One (1),
What is the Year of the Snake?
Chinese New Year is a cultural phenomenon in China.
In fact, the National Museum of Asian Art indicates Chinese New Year is the most important holiday in China, where a 15-day celebration incorporates age-old traditions in commemoration of the nation’s culture and history. Chinese New Year also has a global footprint, and celebrations in various countries commemorate this unique event that heralds the arrival of spring and the beginning of a new year on the lunisolar calendar.
One notable tradition associated with the Chinese New Year involves animals. That tradition is traced to an ancient Chinese poem that told the story of 12 mythical animals that descend-
Beef Stew: A cold weather comfort food
The term “comfort food” can be used in reference to a host of dishes. Some see Mom’s homecooking as the ultimate comfort food, while others may insist hearty dishes that fill the belly are the only true comfort foods. Regardless of one’s definition of comfort food, one characteristic many might agree about is that foods must provide more than mere sustenance to qualify for entry into this wide-ranging category. Beef stew certainly fits that criteria, as many feel nothing is more comforting on a cold winter day than a warm bowl of slow-cooked stew. As winter settles in, those looking for some slow-cooked comfort can try this recipe for “Crockpot Beef Stew With Potatoes and Peas” from Lines+Angles. Crockpot Beef Stew with Potatoes and Peas Makes 6 servings
2 pounds boneless stew beef
1 teaspoon coarse salt
1 teaspoon freshly ground black pepper
1/3 cup all-purpose flour
ed from the heavens in a particular order. The Rat was the first animal to arrive and help celebrate the coming spring, and the Pig was the last to make its presence known. Each Chinese New Year commemorates a different animal from that ancient poem, which is why celebrations are often characterized as “Year of the (Name Animal).” Chinese New Year celebrants will commemorate the Year of the Snake in 2025. According to National Museums Liverpool, the snake is wise and intense. The Snake emphasizes physical beauty, which is why it’s often associated with vanity. Travel China Guide adds that the snake carries meanings of malevolence, cattiness and mystery, but also notes that some in China be-
lieve a snake found in a courtyard is an omen of good luck. In addition, Chinese mythology characterizes the creator of the world as having a human head and the body of snake.
Compatibility is another notion associated with the animals of the Chinese Zodiac that feature so prominently in Chinese New Year celebrations. The Snake is considered most compatible with the Rooster, which the poem suggests was the tenth animal to descend. The Pig (twelfth) is considered the least compatible animal with the Snake.
Chinese New Year is a notably unique celebration. In 2025, the Chinese New Year begins on Wednesday, January 29.
sauce 1 tablespoon dried parsley
2 cups frozen peas
1. Rinse the beef under cold running water and pat completely dry with paper towels. Using a sharp knife, cut the beef into generous bite-size pieces.
2. Combine the salt, pepper and flour. Place the cubed beef in a large resealable plastic storage bag. Add the seasoned flour and shake to thoroughly coat the beef with flour.
3. Heat the oil in a heavy bottomed skillet over medium heat. Add the flour-coated beef and brown on all sides.
4. Place browned beef in the crock pot. Add onions, celery, garlic, carrots, potatoes, tomato paste, beef broth, Worcestershire sauce, and parsley.
5. Cook on low for 10 hours or on high for 6 to 7 hours. About 30 minutes before serving, add the frozen peas, cover and continue cooking for an additional 30 minutes.
6. Ladle stew into individual serving bowls and serve.
Tip: Cooking time may vary depending on age and size of crockpot.
