5 New Year’s resolutions to benefit the brain
Giving
Health and wellness certainly dominates the resolution landscape. Improvement-minded individuals interested in gaining longterm benefits from their resolutions this year may want to consider ways to improve brain health and function. Here are five ideas to consider.
1
Get moving Exercise does the body good and even positively affects the brain. The American Academy of Neurology
has found aerobic exercise may play a significant role in reversing and preventing cognitive decline. Researchers have found that even a little exercise each day can result in improved brain function in less than six months. Andrew E. Budson, M.D., a professor of neurology at Boston University, also says aerobic exercise releases growth factors in the brain, which can help grow new brain cells.
2
Start a new hobby When doing the same activities over and over, you eventually learn how to do those activities better. But doctors can’t confirm this is actually helping the brain in a meaningful way. Rather, there is evidence that doing
new things can be beneficial to the brain. So learning a new hobby, taking a class, or even learning to play a musical instrument can push the brain to improve from a cognitive standpoint, indicates The Healthy, a Reader’s Digest brand.
3
Make more time for fun
Repeated stress can have detrimental effects on the body and mind. Harvard Health says stress has been linked to cognitive problems and a higher risk for Alzheimer’s disease and other dementias. Taking time to relax and enjoy oneself can tame stress, and in turn, alleviate issues affecting memory and cognition.
Happy New Year!
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4Practice mindfulness more often
Mindfulness is an exercise in paying attention to one’s surroundings, senses and more. Too often people are multi-tasking and never fully devoting their attention to one thing. Mindfulness gives the brain a break and brings a person into the present.
Eat a better diet
5
The benefit of eating healthy foods extends beyond the waistline. Many of the foods that are good for the heart are important for preventing cognitive decline and dementias. A 2015 systemic review found strong evidence for a protective effect of the Mediterranean diet, according to researchers at Deakin University School of Medicine in Australia. By making brain health a priority when coming up with
for years to come.
County supervisors share concerns about recent state tax law changes
BY ZACH JENSEN DECORAH LEADER STAFF WRITER
State legislation is causing rural counties to be more concerned over how they will fund future projects and maintenance costs.
House File 718 was the main topic of discussion during a six-county meeting held Dec. 11 in Decorah. County supervisors and engineers from Winneshiek, Howard, Chickasaw, Fayette, Allamakee and Clayton counties met to share notes on several issues — especially HF718, a topic proposed by the Fayette County Board of Supervisors.
House File 718 was signed into law by Iowa Gov. Kim Reynolds with bipartisan support in May of 2023. The bill relates to several aspects of government funding, but a number of elected officials in the region are most concerned about limits the bill places on a county’s ability to generate property taxes.
“HF718 restricts how much we can increase property tax collections each year,” said Winneshiek County Auditor Ben Steines in an email to the supervisors last week. “Last year at this time, for the current budget, we had an increase in taxable valuation growth of less than 1 percent. So, for the current year, the General Fund rate was frozen at the same level as the year before. Our total collections for the current year are an increase of 0.93 percent over the previous year. This year, FY26, we have a taxable valuation growth of 3.33 percent, so with the restrictions, we must reduce our levy rate so that our property tax collections don’t exceed about 1.3 percent more than the current year.”
Fayette County Supervisors were reportedly curious as to how many counties had exceeded the cap imposed by HF718.
“Last year, we were fine. This year, we went a little over,”
Fayette Supervisor Janell Bradley said. “It’s new for us, so we’re just curious how it’s impacted the rest of you, because … it’s going to have an impact if you get none back.”
Bradley said it was her understanding that Howard County went somewhat over the 3.5 percent property tax cap last year.
“I don’t know where this plane is going to land,” Howard County Supervisor Pat Murray said of the situation. “It’s still up in the air. They’re going to cut these taxes. I know they’re going to keep going, but for these small counties — How-
VMH prepares gift package for first baby of 2025
Veterans Memorial Hospital physicians and staff will be awaiting the arrival of the first baby born at the hospital in the New Year 2025. This fortunate child and his or her family will receive a number of gifts, compliments of area merchants. There are no stipulations or guidelines other than that the baby must be born at Veterans Memorial Hospital after 12 a.m. Jan. 1, 2025. The first baby and family will be awarded the gift package prior to leaving the hospital following the delivery. All other babies born at Veterans Memorial Hospital in the year 2025 will also receive a Baby Coupon Book coordinated by the hospital through coupon donations from more than 50 area businesses in Harpers Ferry, Lansing, New Albin, McGregor, Monona, Postville and Waukon. The hospital coordinates this effort to assure all babies born at the hospital are treated extra specially. For more information, call Veterans Memorial Hospital at 563-5683411.
Fayette County Supervisor Janell Bradley proposed that, to address the impacts House File 718 is having on mostly-rural counties, county officials need to talk to Iowa’s urban legislators about a two-tiered approach to the issue — one formula for urban counties and another for rural. (Photo by Zach Jensen)
ard included — they just think we have unlimited money. If your valuation isn’t going up, if you’re not building commercial property and stuff like that, you’re flat-lined here. We haven’t done anything crazy for eight years, but we didn’t figure for inflation or just the cost of everything going up over eight years. We’re fine if they just leave us alone.”
Bradley said HF718 seems to have been proposed and approved primarily by urban Iowans, who failed to consider the impact the bill would have on mostly-rural counties, which she estimated is likely 80 percent of Iowa’s 99 counties. She went on to say handling the local tax base can’t be solved with a one-size-fits-all approach, and she noted public schools in many communities receive a large portion of county tax funds.
“So, I really think we need to get this issue to our state legislators,” Bradley said. “Maybe our local people do understand, but apparently we need to lobby with those other people who are in those urban areas and make them understand that maybe they need two tiers — a separate tier for urban counties and an entirely different formula for the rural, because this isn’t going to work for us.”
Winneshiek County Supervisor Steve Kelsay said he foresees another potential issue arising due to HF718 — he said a county’s smaller towns, under the same financial pressure as the county, may choose to become unincorporated, which Kelsay said would shift a towns’ financial obligations onto the county government.
“They want to cut us deeper and deeper,” Kelsay said. “This really means we need to reach out to the legislators, because
Service Notices
HELEN THUNE, 87, of Bettendorf, Iowa died Saturday, Dec. 21, 2024 at Genesis East Medical Center. Services will be held at 10 a.m. Friday, Jan. 3, 2025 at Trinity Lutheran Church in Bettendorf. Visitation will be for one hour prior to the service at the church. Graveside service will follow at 3:30 p.m. at Big Canoe Lutheran Cemetery in Highlandville.
OTIS TOLLEFSON, 92, of Decorah, died Wednesday, Dec. 25, 2024, at Wellington Place in Decorah. Funeral services will be held at 11 a.m. Friday, Jan. 3, 2025 at First Lutheran Church, 604 W. Broadway St., Decorah, with Pastor Michael Wilker presiding. Burial will be in the Lutheran Cemetery at a later date. Visitation will be from 10 a.m. until the time of the service at the church Friday.
this is foolish.”
Winneshiek County Supervisor Shirley Vermace claimed HF718 was passed without most Iowa legislators even reading it.
“They didn’t know what they were passing,” she said. “And, if you guys were at the (Iowa State Association of Counties) conference in Des Moines, where we had this discussion, we were told basically ‘If you bring that up, and if you keep hounding them about this, they’ll hurt it more.’ That’s what we heard at the Des Moines conference. And, you can’t get answers from the legislators on this. They’re not listening.”
No official action was taken during last week’s six-county meeting, but Winneshiek County Engineer Michael Kueny, who hosted the six-county meeting, asked the group if they would generally support contacting Iowa’s District 32 State Sen. Mike Klimesh regarding the state legislation. However, Bradley indicated she would prefer to begin the discussion with lawmakers from Iowa’s more populace counties.
“I think we need to talk to some of those that represent the urban areas — make them understand a two-tiered system is needed,” Bradley said.
Lanesboro Capstone Concert Jan. 4
Lanesboro Arts will present the Capstone Concert for the Rural Arts Production Training Program at 7 p.m. Saturday, Jan. 4 at the historic St. Mane Theatre in Lanesboro, Minnesota. All are invited to attend the free public concert featuring three local musical acts, all produced by production training cohort members.
Regional bands Marques Morel Duo (bluegrass), Kristin Eggen and Mike McGrath (singer-songwriters), and Nathan Davidson Duo (jazz) will perform while the trainees take turns practicing their production skills.
Because this event is a training experience, there will be no ticket fee. Audience members are encouraged to enjoy the show, and cheer on the local folks who have learned the skills to make it happen.
In tandem with this program, Lanesboro Arts has installed brand-new state-of-the-art audio and lighting equipment in the St. Mane Theatre, which will enhance performing arts events at the St. Mane Theatre for years to come.
About the Rural Arts Production Training Program
Nine rural southeast Minnesotans from Fillmore and Houston Counties underwent hands-on learning with professional production technicians from Northern Sun Productions this fall. The participants trained in the basics of audio production, lighting control and design, stage management, and
St. Mane Theatre (Photo submitted)
Serving 3:00-7:00pm
Sponsored by St. Wenceslaus Holy Name Chihak Hall, Spillville, IA Tickets $10 in advance
best practices at the St. Mane Theatre. The participants will also serve as a peer network to provide support and resources throughout the course of the training program and beyond.
Please
Holiday contest winners drawn
Holiday photo contest winners
Enterprise Media is pleased to announce the randomly- drawn winners of the holiday photo contest. The Lechtenberg family was drawn first for a prize of $100. Beth Sims submitted an early spring photo of Brinley, Eloise, the late Lewis, and William Lechtenberg of Calmar. Second place and $50 goes to Levi and Rhett Blodgett of Decorah. Third place and $25 goes to Tate and Kade Albers of Decorah. Prizes can be picked up at the Decorah Leader office, 110 Washington St., Suite 4 in Decorah.
Festive Foods Recipe drawing winner
Janice Dougherty of Waukon was the winner of the drawing for the GE Stand Mixer from Enterprise Media and Jim’s Appliance/ JW Kitchens of Decorah and Waukon.
Thank you to everyone who submitted photos and recipes.
Turkey Supreme
Submitted by Judy Bergan, Cresco
About 3 cups cut up turkey
12-14 slices toast(cubed) buttered
1 can of cream of mushroom soup(or cream of chicken soup)
1/2 onion-grated
3-4 stalks of celery cut up
Make a thin gravy of broth with celery and onion. Add some “better than bouillon” for more flavor and turkey drippings and turkey. Put toast in casserole dish-pour broth mixture over toast and mix well. Make sure there’s enough to soften toast. Bake one hour at 350 degrees.
Ham Balls
Submitted by Courtney Blodgett, Decorah
Serves: 6 Prep Time: 15 min
Cook Time: 1 hour
2 lbs ham loaf
2 cups bread crumbs
1 cup milk 2 eggs, beaten Sauce:
1 cup brown sugar
1 tsp. dry mustard
1/2 cup vinegar
1/2 cup water
Heat over to 325 degrees. In
So Good and So Easy Peanut Butter Treats
Submitted by Rhonda Cahoon, Waukon
Prep time 15 minutes/cooking time 0 minutes
Total time 2 hours
Ingredients:
1 cup Graham cracker crumbs
1 cup powdered sugar
1 cup peanut butter
1.5 cups milk chocolate chips
Instructions:
1. Combine peanut butter mixture: In a large bowl mix Graham cracker crumbs, powdered sugar, and peanut butter until smooth and combined.
2. Press into 9x9 greased pan: Press the peanut butter mixture into a grease 9x9 inch pan creating an even layer.
3. Melt chocolate chips in a microwave safe bowl at 30 second intervals stirring until smooth.
4. Pour the melted chocolate over the peanut butter layer and spread evenly.
5. Chill in refrigerator for 2 hours or until set. Cut into small squares and enjoy!
Venison 5 Hour Stew
Submitted by Steve Oden, Waukon
1 1/2 pounds venison stew meat cut into cubs
2 cups carrots, cut into 1” pieces
1 cup celery, cut into 1/2” pieces
5 medium potatoes, cut into chunks (or sweet potatoes)
1 cup onion chopped
2 (14oz) cans stewed tomatoes (can break down more if want)
1 Tablespoon sugar Pepper
2 Tablespoon tapioca
1 1/2 tsp. salt
Combine all ingredients in large bowl. Place in a 3 quart casserole dish. Cover and bake at 275degrees for five hours. Stir occasionally.
Purple Cow Ice Cream
Submitted by Rose Goetsch, Cresco
2 cups heavy cream
14 oz. sweetened condensed milk.
2 cups cooked and pureed purple sweet potatoes
1/8 tsp. salt
1 tsp. vanilla
Whip heavy cream. Fold in sweetened condensed milk. Freeze six hours. Blend remaining ingredients.
Add in dollops, fold and stir to blend. Freeze overnight.
Apricot Bars
Submitted by Karen Kleve, Calmar
½ tsp. salt ½ tsp. baking powder 2 cups flour 1 cup sugar 1 cup butter
1.5 cups coconut 1 16 oz. apricot preserve
Cream butter and sugar until fluffy. Add dry ingredients and stir in coconut. Press 3/4’s into a greased 9x13 pan. Bake for 10 minutes at 350 degrees. Spread preserves over the warm crust and sprinkle remaining crumbs. Bake at 350 degrees for 20 minutes. Cut when cooled.
White Mice
Submitted by Judy Bergan, Cresco
Ingredients:
1/2 cup powdered sugar
1 cup butter or margarine
2 cups flour
1 cup pecans - chopped
Directions Mix all together, form into balls and bake at 300 degrees for 30 minutes or flatten with a fork and bake about 15 minutes.
When cooled, roll or shake in powdered sugar. Makes about 27 cookies.
Favorite Bundt Cake
Submitted by Eva Miller, Waukon
1 package yellow cake mix
1 3.9 oz. package instant chocolate pudding mix
1/2 cup sugar
1 cup sour cream
3/4 cup vegetable oil
3/4 cup water
4 eggs
1 cup semisweet chocolate chips
In a mixing bowl, combine dry cake mix and pudding mixes and sugar. Add the sour cream, oil, and water-mix well. Add eggs, one at a time, beating well after each addition. Stir in chocolate chips. Pour into a greased and floured 12 cup fluted tube pan. Bake at 350 degrees for 50-55 minutes or until toothpick inserted near the center comes out clean. Cool for 10 minutes, removed from pan to wire rack to cool completely. Can leave as is, or top with a drizzle of melted white chocolate or a dusting of powdered sugar.
Almond Bars
Submitted by Beth Kleve, West Des Moines
Crust:
1 cup butter
2 cups flour
1/2 cup powdered sugar
Pat into 9 x 13 pan. Bake at 350 degrees for 20 to 25 minutes
Beat together and pour over crust:
8 oz. softened cream cheese
1/2 cup sugar
2 eggs 1 tsp. almond extract Bake at 350 degrees for 20 minutes. Cool and frost.
Frosting:
1.5 cups powdered sugar
1/4 cup butter
1 1/2 Tbsp milk 1 tsp. almond extract
German Chocolate Cheesecake
Submitted by Colleen Kray, Spillville
Ingredients
For Oreo Crust:
14.3 oz. Oreo Cookies-ground
4 oz. unsalted butter-melted
Chocolate Cheesecake:
2 lb. cream cheese-softened
1.25 cups sugar
2 Tbsp. cocoa powder
8 oz. semi-sweet chocolate-melted
2 tsp. vanilla
3 eggs-slightly beaten with the fork
Coconut Pecan Topping:
1/3 cup unsalted butter
1 cup evaporated milk
3 egg yolks
1 tsp. vanilla
3/4 cup light brown sugar
4 oz. sweetened shredded coconut
3/4 cup chopped toasted pecans
Instructions
Oreo Crust:
Line the bottom of the 9-inch springform pan with parchment paper and wrap the pan in heavy-duty aluminum foil and set aside.
Preheat the oven to 325 degrees.
Whisk together Oreo crumbs with melted butter, then press the mixture into the bottom and 1 inch up the sides of springform pan. Place in the freezer to firm.
Chocolate Cheesecake:
Melt the chocolate and set it aside.
Beat softened cream cheese, sugar, and vanilla. Mix in the cocoa and melted chocolate.
Add eggs and beat just to combine.
Spread the mixture over the crust and smooth the top. Place in the preheated oven, then place a small pot filled with water under the pan.
Bake about 1 hour and 15 minutes or until the center has set.
Turn off the oven and crack the door open for additional hour, then place the cake on the counter to cool to room temperature, then chill in the fridge for 4 hours.
When it’s cooled, remove the ring from the springform pan and transfer the cake onto the serving plate.
Coconut Pecan Topping:
In a saucepan, stir together evaporated milk, butter, light brown sugar, and egg yolks. Stirring constantly, simmer for 10 minutes until thickened (it should be pudding-like).Remove from heat and stir in vanilla.
Next, stir in coconut and pecans. Set aside to cool to room temperature, then spread over the chilled cake.
Pumpkin Roll
Submitted by Angie Erickson, Decorah
Cake: Powdered sugar
3/4 cup flour
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/2 tsp. ground cloves
1/4 tsp. salt
3 large eggs
1 cup gran. sugar
2/3 cup Libby’s Pumpkin
Filling:
1 pkg (8oz.) cream cheese (softened)
1 cup powdered sugar
6 Tbsp. butter or margarine (softened)
1 tsp. vanilla
Powdered sugar
For Cake: Preheat oven 375 degrees. Grease 15”x10” jelly roll pan. Line with wax paper. Grease and flour paper. Sprinkle a thin kitchen towel with powdered sugar.
Combine: flour, baking powder, baking soda, cinnamon, cloves and salt in small bowl. Beat eggs and sugar in large mixer bowl until thick. Beat in pumpkin, Stir in flour mixture. Spread into prepared pan.
Bake: for 13-15 min or until cake springs back. Immediately loosen and turn onto towel. Carefully peel off paper. Roll cake and towel together. Starting with narrow end. Cool on wire rack.
Filling: Beat cream cheese, powdered sugar, butter and vanilla in small mixer bowl. Unfold cake, remove towel. Spread cream cheese mixture over cake. Remove cake. Wrap with plastic wrap one hour. Sprinkle with powdered sugar.
P ZZLE driftless
The New Year
The New Year
Across
red underwear on New Year's Eve _____ in the new year. tradition to eat a grape with each for good _____ in the upcoming
countries, smashing dishes on New Year's way to bring _____ and good theme of many New Year’s Day tradition is to kiss someone at midnight that having 12 ______ at midnight good luck
Crossword answers will be posted on the Decorah Leader’s Facebook page.
1. Jumping off a chair at midnight is believed to help you _____ into the new year, leaving the old behind.
1. In Italy, wearing red underwear on New Year's Eve is believed to bring _____ in the new year.
2. In Spain, it's a tradition to eat a grape with each bell toll at midnight for good _____ in the upcoming year.
denise.lana@decorahleader.com
roz.weis@decorahleader.com
zach.jensen@decorahleader.com
becky.walz@decorahleader.com
megan.warner@decorahleader.com
lynn.ninos@decorahleader.com
olivia.martinez@decorahleader.com
samantha.ludeking@decorahleader.com
Down
3. A popular drink to toast in the new year, often bubbly
4. To avoid bad luck, many believe you should not do _____ on New Year's Day, as it could predict a year of misfortune.
1. Jumping off a chair at midnight is believed to help you _____ into the new year, leaving the old behind. 3. A popular drink to toast in the new year, often bubbly
5. Many people make these at the start of a new year to improve their lives
7. In some countries, smashing dishes on New Year's Eve is seen as a way to bring _____ and good fortune.
4. To avoid bad luck, many believe you should not do _____ on New Year's Day, as it could predict a year of misfortune.
8. This is often the theme of many New Year’s Day parades
6. The zodiac sign that begins with the lunar new year, often celebrated in January
8. It is said that sweeping your house on New Year's Day can sweep away good fortune, so many choose to avoid _____ on this day.
5. Many people make these at the start of a new year to improve their lives
Furnished Rooms. Wi-Fi, microwave, parking, tv, restaurants. Cresco Motel. 563-547-2240. Reasonable rates; daily, weekly. 48-8D-pd-9
10. A common tradition is to kiss someone at midnight on this day
11. Many believe that having 12 ______ at midnight will bring a year of good luck Seth Boyes Editor editor@decorahleader.com
kayla.thompson@decorahleader.com
6. The zodiac sign that begins with the lunar new year, often celebrated in January
1. Jumping off a chair at midnight is believed to
you _____ into the new year, leaving the old behind.
3. A popular drink to toast in the new year, often bubbly
4. To avoid bad luck, many believe you should not do _____ on New Year's Day, as it could predict a year of misfortune.
5. Many people make these at the start of a new year to improve their lives
6. The zodiac sign that begins with the lunar new year, often celebrated in January
8. It is said that sweeping your house on New Year's Day can sweep away good fortune, so many choose to avoid _____ on this day.
9. In some cultures, eating 12 different types of _____ on New Year's Day symbolizes abundance for each month of the year.
9. In some cultures, eating 12 different types of _____ on New Year's Day symbolizes abundance for each month of the year.
pasture-and shelter space available-located 15 miles north of Decorah on MN/Iowa border. Call 507-765-2131 during business hours or 507-951-1318. 50-1-L-x-9
8. It is said that sweeping your house on New Year's Day can sweep away good fortune, so many choose to avoid _____ on this day.
1-bedroom, upstairs apartment. NS/ NP. 326 Washington St. Decorah. 563-419-2621. 46-tf-LD-x-9
POSITION OVERVIEW
Water Laborer/ Water Operator
9. In some cultures, eating 12 different types of _____ on New Year's Day symbolizes abundance for each month of the year.
Decorah High School seeks a dedicated and collaborative Special Education Teacher for the 2025-2026 school year. This position offers a unique opportunity to join one of Iowa’s top-ranked schools, where inclusivity, academic rigor, and a commitment to meeting the diverse needs of all learners are foundational to student success.
As a Special Education Teacher, you will be vital in supporting students with Individualized Education Programs (IEPs) in co-taught high school mathematics courses. Partnering with general education teachers, you will provide targeted instruction and accommodations to ensure students access rigorous, grade-level math content. Your work will emphasize developing foundational math skills, problem-solving strategies, and confidence in mathematics. Using evidence-based practices, personalized interventions, and a student centered approach, you will help students overcome challenges and achieve their academic goals.
WHY DECORAH HIGH SCHOOL?
• Educational Excellence: Ranked consistently among Iowa’s top five high schools by U.S. News &World Report, we earned our second National Blue Ribbon Schools Award in 2024, reflecting our dedication to academic achievement and equity.
The City of Decorah Water Department is currently accepting applications for the position of Water Laborer or Water Operator. Minimum qualifications include high school diploma or equivalent and valid driver’s license with CDL and airbrake endorsement (must obtain within two months of hire). Position is subject to post-offer physical examination including drug testing, background and motor vehicle records check. Starting pay is dependent on qualifications and experience. Competitive benefit package offered. Application and complete job descriptions may be obtained at the City Clerk’s office, Decorah Municipal Center, 400 Claiborne Drive or online at www.decorahia.org. For more information call 563-382-3651. Return city application to: City of Decorah, Attn: Todd Ihde, Water and Sewer Superintendent, PO Box 138, Decorah, IA, 52101.
Applications will be received until position is filled, with first review of applications 4:00 PM, January 3, 2025. M/F Disabled and Veteran EEO/AA Employer.
• Inclusive Practices: We embrace a non-categorical approach to special education, focusing on each student’s strengths and unique needs. Our inclusive classrooms ensure all students receive the support and opportunities to thrive academically and socially.
• Holistic Support: Beyond academics, we prioritize the social-emotional wellbeing of every student.
Instructional Support Co-teach mathematics courses aligned with Iowa Core standards and grade-level expectations.
• Develop and implement accommodations, modifications, and instructional strategies to support students with IEPs.
Provide small-group and one-on-one interventions for students needing additional support in math.
• Collaborate with general education teachers to deliver engaging, inclusive, and differentiated instruction.
Student Growth Monitor and assess student progress toward IEP goals, adjusting strategies and supports as needed.
• Foster positive relationships with students to build confidence, motivation, and engagement.
Communicate regularly with families to ensure consistency and alignment between home and school support.
Collaboration and Professionalism
• Participate actively in Professional Learning Communities (PLCs) to align teaching practices and interventions.
Work collaboratively with paraprofessionals, counselors, and administrators to support student success.
Maintain confidentiality and professionalism in all student, family, and staff interactions.
Professional Development Engage in ongoing training to enhance knowledge of special education practices, co-teaching strategies, and evidence-based math interventions.
Contribute to the school’s culture of continuous improvement by sharing successful strategies with colleagues.
QUALIFICATIONS
Required:
• Valid lowa teaching license (or willingness to obtain).
• 5-12 Instructional Strategist I: Mild/Moderate (261) Endorsement (or willingness to obtain).
Strong communication and organizational skills.
Commitment to ongoing professional development and collaboration. Preferred: Prior co-teaching experience, ideally in mathematics
• 5-12 Mathematics (143) Endorsement (or willingness to obtain). Familiarity with technology integration to enhance math instruction and interventions
Three tips to get a more restful night’s sleep
There is no magic formula to ensure long-term health. However, if there were such an equation, sleep would be a critical component. Though adults may be able to function with less sleep than doctors recommend, the National Institutes of Health note that consistent lack of sufficient sleep can interfere with work, social functioning and driving ability.
The National Institute on Aging notes that adults of all ages generally need the same amount of sleep, typically between seven and nine hours of rest per night. That’s an important distinction, as busy adults in mid-life might feel as though they can operate on less sleep without adversely affecting their overall health. However, in addition to the problems noted by the NIH, the NIA reports that ongoing lack of sleep, or even consistently poor sleep quality, can increase risk for cardiovascular disease, high blood pressure, diabetes, depression, and obesity.
Adults who feel their sleep quality is poor or those who aspire to sleep more each night can consider these three strategies to ensure a more restful night’s sleep.
1.Keep devices out of the bedroom
Screens are everywhere in modern life, and that includes the bedroom. In fact, the National Sleep Foundation’s 2022 Sleep in America® Poll found that 58 percent of survey participants acknowledged looking at screens within an hour before bedtime.
The NSF reports that device usage so close to bedtime can adversely affect sleep quality because the blue light emitted from screens has shorter wavelengths than other colors in the visible light spectrum, which results in more alertness than warmer tones. The blue light actually confuses the brain into thinking it’s earlier in the day, thus making it harder to fall asleep.
2. Skip late afternoon naps
Short naps can help people reenergize, but the timing of naps could adversely affect how well people sleep at night. The Mayo Clinic notes that napping after 3 p.m. can make it harder to sleep soundly at night. And while short naps can provide a necessary jolt, it’s important that naps be no longer than 30 minutes. Naps that exceed a half hour can contribute to feelings
of grogginess and even compromise your ability to get restful sleep overnight.
3. Avoid alcohol Some may consider alcohol a sleep aide, and there’s good reason for that perception, even if it’s misguided. Hackensack
Meridian Health notes that alcohol acts as a depressant for the central nervous system that can cause brain activity to slow down. As a result, alcohol can increase feelings of relaxation and tiredness. However, that effect is not long-lasting, and as alcohol levels in the blood drop, individuals are likely to wake up and may even find it hard to fall back asleep. Waking up in the middle of the night cuts down on the time individuals spend in the most restorative stage of sleep, which is why individuals often feel as if they got little rest after a night of drinking. Sleep is an important component of a healthy lifestyle. Some simple strategies may help adults get a more restful night’s sleep.
The Skin Cancer Foundation shares sun protection tips for Winter sports enthusiasts
What to know about protecting your skin during colder months
As we settle into winter, we start to experience cooler weather and fewer sunlight hours. It can be tempting to slack off on sun protection when we feel cold, but protecting yourself from the sun’s ultraviolet (UV) rays is imperative yearround — especially if you plan to spend time outdoors skiing, snowboarding or engaging in another cold-weather sport.
"Frostbite and windburn are common concerns for winter athletes, but people often don’t realize that the sun’s UV rays can be just as damaging on the slopes as they are on the beach,” says Deborah S. Sarnoff, MD, president of The Skin Cancer Foundation. "The science shows that it’s important to practice proper sun protection all year, even in cold or cloudy weather.”
Ultraviolet A (UVA) rays, which lead to tanning, dark spots and wrinkles, remain constant throughout the year and can penetrate through clouds and fog. Ultraviolet B (UVB) rays, which are mainly respon-
sible for sunburn, are the strongest in the summer. However, UVB rays can burn and damage your skin during winter too, especially if you’re around reflective surfaces such as snow or ice. Snow reflects up to 80 percent of the sun’s UV light, so the rays hit you twice, further increasing your risk of skin cancer and premature aging. Skiers and snowboarders are at an even greater risk because these sports take place at a higher altitude, where the thinner atmosphere absorbs fewer of the sun’s rays. UV radiation exposure increases 4 to 5 percent with every 1,000 feet above sea level.
In addition to causing premature skin aging, unprotected sun exposure is also a serious risk factor for skin cancer. About 90 percent of nonmelanoma
AUCTION CALENDAR
THURSDAY, JANUARY 9 -
10 a.m. land and building site auction, 160 Acres m/l Winneshiek County. Auction held at Featherlite Center, Cresco. Burke Real Estate, 563-3802868, www.burkecresco.com/ auction.
FRIDAY, JANUARY 10 - 10
a.m. Farm Machinery Auction. Pagel Sunlight Inc, 14073 T Ave, Sumner, IA Sweeney Auction Service 563-568-2464 www.sweeneyauctionservice. com
skin cancers and 86 percent of melanomas are associated with exposure to UV radiation from the sun, which is why it’s imperative to protect yourself no matter the season.
How to protect yourself when enjoying winter sports
head and hairline.
are ahead of the game when they protect their scalps with a helmet, and their eyes with goggles. Almost all goggles available today are made of polycarbonate, which filters out 100 percent of UV rays. For the moments you’re not actively flying down the slope, don’t forget your UV-blocking sunglasses, which protect your eyes while also fighting snow glare, and a hat to protect your
Your first line of defense against sun damage is clothing. Covering up is easier when it’s cold. However, your face, head and neck tend to remain exposed year-round, and this is where most skin cancers occur. Skiers and snowboarders
Apply a broad-spectrum sunscreen with an SPF of at least 30 or higher daily to all exposed skin, and make sure to cover often-missed spots like the tops of your ears, around the eyes and near the hairline. Consider choosing a moisturizing sunscreen with ingredients like lanolin or glycerin to combat dry winter skin. Finally, try to avoid the peak sun hours (generally
between 10 AM and 2 PM in the winter months), and seek shade when you can. Winter is approaching, but that’s no reason to let up on the sun-safe habits you practiced during the summer. Continuing sun protection efforts through the colder, cloudier months of the year reduces your risk of premature skin aging and developing the world’s most common cancer.
How to make the most of your local library
streamed through library-affiliated streaming services. Libraries also offer services to adults, including seniors, and children that can range from tax preparation tips to passport application assistance to craft projects for youngsters.
Franklin, Massachusetts, is considered the first lending library in the United States. Since then, libraries have become integral components of communities.
It’s easy to overlook a local library, but residents who resolve to make the most of these venerable institutions can do so in the following ways.
• Get or renew your library card. The first step to making the most of a local library is to sign up for or renew your library card. Each member of the family, including children, can get their own card, which affords access to books on site and often additional texts and offerings the library can request from other branches.
• Utilize the research capabilities of local libraries. Card members have access to a wealth of resources at their local libraries, and that includes research databases like JSTOR that might require paid subscriptions if users try to access them on their own.
• Open doors to new career opportunities. Many libraries offer career counseling services free of charge. These can be particularly useful to prospective small business owners, recent graduates looking to get a foot in the door in their chosen field, and even mid- and late-career professionals who want a change but aren’t sure where to begin.
• Acquaint yourself with all the offerings at your local library. Books may be the first thing people think of when pondering local libraries, and modern branches still maintain extensive catalogs of books spanning the genres. But libraries also offer more than books.
Film fans may be surprised to learn libraries typically have extensive catalogs of films that can be borrowed on DVD, and some even allow movies to be
• Grow your social network. Not all social networks are grown online. Community-based events and programs sponsored by and hosted at local libraries can be great places to meet neighbors with similar interests. Local libraries are more than just places to borrow a book. Residents can utilize an array of services to make the most of their local libraries.
