Health & Happiness UP Magazine, Winter 2022-23 Issue

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for Living a Healthier, Happier Life! Health & Happiness U.P. Magazine, Winter 2022 -2023 1 FITNESS Tips for the Holidays & Beyond SUCCESSFUL Aging U.P. KIDS Building Brighter Futures & MORE! Your Leading U.P.-Made Independent GO-TO for Living a Healthier, Happier Life since 2007 Winter ‘22 - ’23 U.P. MAGAZIN E FREE in 8 U P Counties!
2 Health & Happiness U.P. Magazine, Winter 2022 -2023 Your Leading U.P.-Made, Independent Go-To James B. Steward * Angela M. Hentkowski * PracticeEmphasison Elder Law Medicaid Applications Nursing Home Issues Asset Protection Care Planning Estate Planning Blended Families Powers of Attorney Camps and Cottages Tax & Insurance Planning Probate Matters Estate & Trust Administration Guardianships Conservatorships Estate planning is like a parachute; you may only need it once, but it better work! Attorneys Steward & Hentkowski have also been selected for the Michigan Super Lawyers ® ** listing. (906) 485-6311 205 South Main St , Ishpeming, MI * Certified by the National Elder Law Foundation as accredited by the American Bar Association **Selected through peer nomination & evaluation + independent research by Super Lawyers® rating criteria STEWARD & SHERIDAN PLC The U.P.’s ONLY Law Firm with 2 Certified Elder Law Attorneys 3 U.P. KIDS, Health & Happiness U.P. Magazine Annual Donation Recipient: Caring for Children. Building Brighter Futures 4 Spotlight On.... Tamarack Builders with Owner Mike Potts, H&H 5 Bodies in Motion: Fitness Tips for the Holidays & Beyond from Local Fitness Trainers 6 Creative Inspiration: Marquette Music Scene Hall of Fame Julia Seitz 7 SHAPE Program Supports Better Health Outcomes Dr. Linzi Saigh-Larsen, ND, MSAc, CNS 9 Charitable Holiday Greetings 10 The Co-op Corner: Recipe For Success Program Receives Funding to Continue Food Education Across U.P., Marquette Food Co-op 12 Healthy Cooking: Hot Soup for Cold Days Val Wilson 13 Green Living: We Keep Breaking Records! Steve Waller 14 Health & Happiness Directory 15 Senior Viewpoint: Successful Aging Kevin McGrath Check Out Your Online Guide to Good for You & the Planet U.P. Services, Products & Events at *Tell us which Local Children’s Organization YOU think should receive our next Annual Donation at! U.P. MAGAZIN E For article submission guidelines and info. on advertising in &/or distributing Health & Happiness, contact (906) 228-9097, Subscriptions may be ordered for $15/year at Health & Happiness U.P. Magazine is locally and independently owned, operated, produced, and published 4x/year, distributing 10,000 copies to Marquette, Alger, Baraga, Houghton, Iron, Dickinson, Delta & Keweenaw Co. to promote greater overall well-being through education and information Editor: Roslyn McGrath Marketing Consultant: Kevin McGrath Ad Sales: Roslyn McGrath Proofreader: Tyler Tichelaar Distribution Coordinator: Kevin McGrath The contents of this publication are meant to educate and inform, not prescribe, nor to substitute for professional health care. Health & Happiness is not responsible for the products and services of its advertisers, nor for how the reader may choose to use or interpret such products or services or the contents of its articles. It is both the reader’s right and respon sibility to investigate any service, product, or information offered or described in this periodical before making a health care decision. Views expressed by contributing writers do not necessarily reflect those of this publication. © 2022 by Empowering Lightworks, LLC. All rights reserved. Written permission is required to repro duce any part of this publication.

U.P. KIDS, Health & Happiness U.P. Magazine Annual Donation Recipient:


for Children, Building Brighter Futures

U.P. KIDS is an organization supporting children and families in Michigan’s Upper Peninsula. It began in the Copper Country in 1899 as Good Will Farm, providing a home and school to children from the UP. In 2012, its name changed to U.P. KIDS, but its mission has remained the same: Caring for children and building brighter futures. Its foster care, adoption, and in-home service programs provide caring temporary and permanent homes where children are protected and nurtured.

Families become foster families for a multitude of reasons–they may want to help children in need, they may be struggling with infertility and see foster care and adoption as a way to have the family they’ve always dreamt of, or they may be caring for relatives who are children. Foster families are needed throughout the entire Upper Peninsula, particularly homes willing to take sibling groups and adolescents.

The primary goal of foster care is reunification. Foster families work with the child’s case worker and their biological family to ensure the concerns which originally brought the child into care are rectified. Foster families provide a safe, loving, temporary home during the reunification process.

Sometimes reunification is not possible. U.P. Kids then turns to foster families to provide permanence (adoption) for the children in their care. There are over ten thousand children in foster care in Michigan, and currently there are 246 children available for adoption without an identified adoptive home.

There is no charge to become a foster family, and licensing workers are happy to work with your family throughout the foster care licensing process. There is no charge to adopt a foster child in Michigan, and many children are waiting for their forever home. Most families receive a financial subsidy for adoptive children, along with health insurance and other supportive benefits.

Adoptive families are offered supportive services through U.P. Kids’ Post-Adoptive Resource Center (PARC). Adoption comes with its own obstacles, and Post-Adoption Specialists are there to help families thrive together. Post-Adoption Specialists partner with adoptive families to connect them to resources, and offer training, support, and advocacy. PARC is available for all adoptive families throughout the adoptee’s childhood, whether they adopted through foster care or a privatel adoption, and is free for families to utilize.

Families UPWARD is an innovative new program at U.P. KIDS. The program takes a look at problems families may be experiencing and helps break the generational cycle of trauma. Caseworkers collaborate with families to strengthen them using evidence-based models and professional training, as well as family input to come up with a plan to best serve it. Each family is unique. Families UPWARD focuses on and helps build upon each family’s strengths while helping the family to overcome its challenges.

U.P. KIDS’ Big Brothers Big Sisters programs inspire children to realize their full potential and build brighter futures by providing strong and enduring, professionally supported, one-to-one mentoring relationships. This opens up new perspectives for children by offering friendship, guidance, and opportunities for enriching activities with caring volunteers.

While your family may not require U.P. Kids’ services, any family can work to become stronger a stronger unit. Here are four tips for parenting from U.P. Kids:

1) Boost your child’s self-esteem throughout their childhood. Set a goal to praise your child for being (i.e. “You are so wonderful!”) and praise for doing (i.e. “Thank you so much for doing that!”). While it may seem a little strange at first, praising your child can be a step in the right direction for developing good self-esteem. Low self-esteem, low self-worth, and negative selftalk is developed during childhood and can lead to many negative consequences as your child grows. Children thrive when caregivers focus on the positive things they do and not just the things we are trying to correct.

for Living a Healthier, Happier Life!

Cont. on p. 8

Health & Happiness U.P. Magazine, Winter 2022 -2023


Spotlight On…. Tamarack Builders with Owner Mike Potts H&H

Tell us what Tamarack Builders is all about.

Tamarack Builders is a small company primarily doing remodeling and light commercial construction in Marquette since about 1998. We specialize in older buildings, some that might be considered tear-downs. I like that kind of stuff compared to more modern houses and buildings.

Very nice, talented, thoughtful people work with me. When we’re doing projects, we make sure things are done correctly. Sometimes previous work by others has to be corrected. It can be easy to breeze by those things and say they’re fine, but we try to make sure things are done properly.

For example, with remodeling for energy efficiency, we do insulation and venting to prevent ice dams, which can be a huge issue here. Water infiltration issues, proper flashing techniques—all are very important. By doing so, you extend the life of that building, increasing its energy efficiency and decreasing the likelihood that it will get torn down later.

By extending the life of a building, you’re minimizing its carbon footprint because of the embodied carbon in the materials. For instance, concrete lasts a long time but it’s really carbon-intensive to make. If you can save a building, you’re preserving that embodied carbon. When things get torn down, it all goes in the landfill, plus you use new materials that have their own carbon footprint.

A lot of these old buildings in Marquette were built with old growth lumber. As they get torn down and their components are thrown away, it’s just gone. I try to save building materials. It often doesn’t take that much effort to save stuff. I put old two-by-fours in a pile. When you get enough stuff, you can make something—countertops, sheds—out of the recycled building parts. I’m a little bit of a hoarder of vintage building materials and try to re-use them the best I can. Old studs are beautiful. I try to save those for re-use.

The other day when it was raining, we had enough stuff saved up that we could build a couple of things at the shop out of recycled materials. It’s rewarding and fun to be able to do that. Not always cheaper, but very rewarding. We built a small boat shed entirely out of recycled materials. We installed a couple of recycled doors using recycled materials and re-purposed what we took out. Small stuff but it adds up.

It’s a personal thing. It feels really good to be able to put something together, like a boat shed, from salvaged materials. It’s good practice for my employees to think it through and make things work. It’s always good for people to practice all these techniques, use them on a small scale. It’s a good way to gain more experience with something like this.

Three good-size commercial projects we did recently were in buildings that were in really bad shape. Little updating had been done to them; one even had some original wallpaper. We spent the time and money to bring them up to code. One building was far from meeting current codes. If there had ever been a fire there, it would have been devastating. We extended the life of these buildings for a very long time.

One of them was the McLean Chiropractic building on Third Street. It had been slated to be torn down for the last twenty years. Now since we’ve done the work on it, it’s up and running, and good for another hundred years.

I’ve worked on a lot of historic buildings—Donckers, Downtown Eye Care, Evergreen Market, what’s now Queen City Running Company on Baraga, the previous flower shop there, and many vintage residential buildings. I really enjoy that. It’s a lot of fun.


did you get into this line of work?

I’d worked as a carpenter on Mackinac Island in the ’80s and ’90s. I moved to Marquette and building was a way I could make a living with my skill set, and offered a flexible schedule. When I had kids, I could take time off to be with them, go to their events, drive them around, or whatever. was needed. That was a huge draw for me, enhancing my life and hopefully the life of my family too. Having the ability to take care of someone when they’re sick is important. Cont. on p. 11

4 Health & Happiness U.P. Magazine, Winter 2022 -2023
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Bodies in Motion: Fitness Tips for the Holidays & Beyond from Local Fitness Trainers

The World Health Organization’s (WHO’s) current physical activity guidelines are 150-300 minutes of light to moderate exercise or 75 minutes of vigorous activity weekly, as well as participating in strength training twice/week, including exercises that stress all major muscle groups. Adherence to these guidelines can improve and preserve quality of life, reduce healthcare costs, and reduce the risk of all-cause mortality.

Learning a new sport or activity can be an exciting way to get exercise this winter. Examples include snowshoeing, cross-country skiing, or even getting together with friends to join a group exercise class.

When exercise does not feel like a chore, it makes adherence to a lifetime of physical activity much easier. Celebrate the holidays this year by implementing or maintaining the WHO’s physical activity guidelines. It can increase the number of holidays you get to spend with your loved ones.

Winters can be tough on our mind, body, and soul. But after many years of utilizing fitness and nutrition to fuel my health, I now feel the best I have overall in the winter months!

In addition to starting my day by setting myself up for success, noting what I’m thankful for (i.e. “a house full of kids and laughter”), what I will remember for tomorrow (i.e. “I am in control of my success and health”), and one word of the day (i.e. “FORWARD”), I also plan when I’ll do my workout and set out key points for my nutrition.

Moving and sweating takes care of a lot of those stress hormones naturally. Making good food choices continues to aid both my positive mindset and physical health.

Through the holidays, I always suggest if you enjoy certain sweets and meals, have a portion and be done with it so you don’t overindulge.

One of my core mantras is “If it doesn’t challenge you, it doesn’t change you.” Working with someone to keep you accountable and having long and short-term goals also helps set you up for success.

With the holidays approaching, our routines can become cluttered with family commitments, holiday parties, and school performances. Though we may have good intentions to exercise, it can be difficult to make time. A proactive strategy is to write down your normal daily schedule. Be specific. For example, in the morning you get out of bed, brush your teeth, make your coffee, walk the dog, and check your email. The list continues until you go to bed. Circle or underline the healthy habits you can continue throughout the holiday season. Add new habits or specificity before the schedules get busy. For example, in the morning, after you brush your teeth and drink a cup of coffee, you go for a 30-minute walk/exercise, and then make breakfast. Everyone’s schedule is different. Maintain an exercise habit that fits in your schedule. You can honor commitments to yourself by inviting family and friends to walk with you, or block exercise into your schedule as you would a standing appointment. Make a small and attainable fitness habit to maintain your health through the holiday season. Most people miss a day of exercise but focus on the next day to quickly return to their routine.

It’s time to set the tone for winter. A simple daily discipline to help you open to Cont. on p. 8

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Health & Happiness U.P. Magazine, Winter 2022 -2023


Creative Inspiration: Marquette Music Scene Hall of Fame

Julia Seitz

Halls of fame have etched the names of influential figures on their walls, placing notoriety and accomplishments on an eternal altar. There’s a hall of fame for football, the NCAA Hall of Champions, and even the Hollywood Walk of Fame. What about locally? In 2017, Marquette’s musical community saw a need to create a hall of fame for local entertainers and honor Marquette’s musical history. The Marquette Music Scene Hall of Fame inducts Marquette musicians plus musical entities and promoters.

“I did it because if we didn’t get down some of those facts and history, they would be lost,” said Marquette Music Scene Hall of Fame founder Cindy Engle. “Right now, if you ask somebody about a venue like The Diamond Club or The Brockton, they have no idea what you’re talking about because those buildings have become other things or are gone.”

The Marquette Music Scene (MMS) is under the umbrella of non-profit organization MÄTI, the Masonic Arts, Theatre, and Innovation Company, which promotes artistic innovation in Marquette. Currently, there are fifty-seven members in the Marquette Music Scene Hall of Fame. Anyone can nominate an individual, group, ensemble, institute, event or venue. The Marquette Music Scene Hall of Fame even inducts musical talents posthumously, making sure their legacy lives on.

A nomination form is available on the Marquette Music Scene website, Qualified nominees must be born, raised, or founded in Marquette County, and may represent any music genre or be associated with a music-related vocation from Marquette County’s historical eras.

“It’s a great honor being picked for something like that because you’re chosen by your peers. We feel strongly about our musical community. It means a lot,” said Dave Zeigner, a 2017 inductee. He plays Latin jazz and blues with the guitar, bass and piano for enjoyment and composing music. He has also played Latin jazz, Afro-Brazilian music, rock, and performed in a symphony. Zeigner described the ceremony as similar to being at the Grammys or Oscars. There were many guests, people gave speeches, a couple of bands played, and a jam session ensued.

“A good amount of music is going on in our community, and shining a light on that and the people that created it is important,” said Zeigner. “[The Marquette Music Scene] puts in a lot of work to do it every year. My hat’s off to them….. They shine a light on our community and hopefully pique interest in our musical history founder—not just in the county, but the whole UP.”

Judging criteria is based on three categories: impact, influence, and reach. The inductee must have had a remarkable effect on developing Marquette County’s musical heritage. The inductees are the backbone of music in Marquette through their musical art, teaching Marquette the technique and joy of music, or taking bands and musicians under their wings to promote their voice and manage their growth.

Inductees have a renowned artistic force, compelling their network of fellow musicians to be inspired by their voice or sound. Marquette music fanatics and connoisseurs, even the community at large, are moved by their work.

Also, the musician’s reach must go beyond the boundaries of Marquette’s county lines—their contributions to the music world must be recognized across regions, the nation, and even across the globe.

Cindy Engle is the sole judge for the Marquette Music Scene Hall of Fame, but does have Andrew “Bear” Tyler, a business consultant and marketer, assist. A board of directors for the Marquette Music Hall of Fame is in the process of being established.

Engle conducts an intensive and thorough review of nominees’ applications. She encourages including any letters of recommendation, awards, multi-media, compositions, discography, or other career highlight documentation. Nominees’ activities in the community, technical innovations, musical teaching experience, and much more are also considered. Cont. on p. 11

6 Health & Happiness U.P. Magazine, Winter 2022 -2023
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SHAPE Program Supports Better Health Outcomes

Dr. Linzi Saigh-Larsen, ND, MSAc, CNS

Naturopathic medicine has so much to offer. It provides individualized care and focuses on creating the conditions for health to support the body in healing itself. This is one of the things I love most about this medicine.

When someone comes to Upper Peninsula Natural Wellness for guidance on their health journey, more often than not they have many challenges taking place. My goal is to implement the most gentle intervention to make the biggest shift in their health. One way I am able to do this is through a program called SHAPE ReClaimed.

This is a health restoration and lifestyle modification program that combines a patented homeopathic supplement with the nutrition protocol for a simple, effective and safe way to achieve optimal health. The goal is to teach you new skills and help you embrace a healthy lifestyle.

I find this program simple and effective. It is organized into three phases: cleanse, stabilize, and live. These three phases are designed to first balance your brain chemistry, strengthen your immune system, and cleanse your body of excess weight and toxins.

Then you will reincorporate new foods and begin to stabilize your weight and brain health, and lastly, learn to maintain this healthy lifestyle.

This program is customized to your bio-individual needs. What this means is that I will use your health history, symptoms, and urinalysis results to adjust this protocol specifically for you. This will ensure you feel satiated and achieve optimum results. You receive your own program guidebook, nutrition guide, dietary supplement, and any other recommendations I have found to be beneficial to your healing journey. A urinalysis is used to measure your improvements, and we meet weekly to answer questions, hold you accountable, establish positive health habits, and learn how to take control of your health.

Individuals have experienced a decrease in inflammation, fewer joint problems, better digestion, normalized blood pressure, lower cholesterol and triglycerides, balanced blood sugar, cognitive improvements, reduced dependence on prescription medications, optimal weight, and better overall health.

Is the program hard? Well, to answer that I often challenge those who come to see me with a mindset shift:

This means that taking a risk is hard. Staying stuck is hard. Getting in shape is hard. Being out of shape is hard. Meal prep and choosing health over convenience can be hard. Feeling sick, bloated, and inflamed from eating processed food is hard.

Prioritizing self-care is hard. Not making time for self-care is hard.

The moral of the story is: going to be a challenge. The solution? Choose the hard that pushes you to be better and closer to your goals! You are stronger than you think, and can do hard things!

I look forward to the opportunity to help you on your health journey. I work with individuals locally in my office, and remotely via phone or zoom. Call, text or email the office to schedule a free twenty minute consultation to see if you are a good fit, and ready to take control of your health.

for Living a Healthier, Happier Life! Health & Happiness U.P. Magazine, Winter 2022 -2023
More restful sleep Less toxic weight/weight loss Fewer cravings Stronger immune system Brighter mood Clean body Clear mind Call, text or email Upper Peninsula Natural Wellness today! 906.829.0500 Email: 401 Washington Ave Iron River, MI Restore your health, revitalize your life! Now, more than ever, is the time to take control and optimize your health. Work with Dr. Linzi and follow a customized program that includes a 4-week meal plan, personalized nutrition and an individualized supplementation schedule to help with: Increased energy Better digestion Less pain and inflammation More mobility More restful sleep Less toxic weight/weight loss Fewer cravings Stronger immune system Brighter mood Clean body Clear mind Call, text or email Upper Peninsula Natural Wellness today! 906.829.0500 Email: 401 Washington Ave Iron River, MI 906.829.0500 401 Washington Ave Iron River, MI Dr. Linzi Saigh-Larsen, ND, MSAc, CNS Call, text or email Upper Peninsula Natural Wellness today!
Dr. Linzi Saigh is a naturopathic doctor (ND) and a certified nutrition specialist (CNS) with a masters in acupuncture (MSAc). Naturopathic medicine is a system that uses natural remedies and therapies along with lifestyle changes to help the body heal itself. *Article sponsored by Upper Peninsula Natural Wellness

U.P. Kids (cont. from p. 3)

2) Ensure quality time with your children. In today’s busy world, it is more important than ever to provide your child your undivided attention. Set time each day to be fully present for your child(ren). Some fun ways to engage can be asking questions to get a conversation going–“Can you share the best part of your day? What do you think your life will be like in the future? Would you rather eat pickles and peanut butter, or pickles and chocolate?” Opening the door to conversations and showing interest in your child(ren) will keep communication open throughout their lives.

3) Be flexible with discipline techniques and allow yourself grace. No child comes with a manual on how to parent them. Each child has their own love language, personality, and their own uniqueness. There is no parenting style that is going to work for all children just like we adults are not the same. (And how boring a world it would be if we were!) There is no shame in tweaking your parenting as you learn and as your child grows. Nothing in life works rigidly; we need to learn to roll with the punches gracefully. And no parent is perfect. What makes a good parent is the willingness to learn and grow. Apologize when you mess up—this is a great moment for modeling that we are all human and capable of making mistakes.

4) Practice being empathetic and teach your child(ren) empathy. Being able to put yourself in someone else’s shoes does not come automatically. It’s a skill that needs to be constantly practiced and modeled. Looking at things from a child’s perspective will help you be empathetic. When a child is having a meltdown, being mindful of how difficult it can be when feeling many emotions is important. Instead of getting flustered, try to empathize. Children and adolescents are not hard-wired with the skills to emotionally regulate themselves, nor to be aware of how others perceive them. When they feel big emotions, those emotions are huge for them even when their reasons may seem absurd to us adults due to our much bigger foundation of experiences, for example, not getting their way, wanting to have a toy at the store, getting hurt, etc.

If you’re willing and able to make room in your heart and your life to help more children in the UP, here are some ways you can do so:

1. Become a foster or adoptive family. To find out more about becoming a licensed foster or a pre-approved adoptive family, please contact Dolores Kilpela at

2. Support UP foster families by providing respite care, donating to your local foster closet, or lending a hand to a foster family with a new child placement.

3. Become a Big Brother or a Big Sister and mentor a child who needs a positive role model. If you’re interested in applying for Big Brother Big Sister of the Western Upper Peninsula, please contact Maggie Munch at

*See the businesses that supported Health & Happiness’s 2022 donation to U.P. Kids on p.9. Article by Alysa Cherubini-Sutinen, PARC Supervisor & Families UPWARD, Dolores Kilpela, Foster Care, Adoption, & Licensing Supervisor, Sarah Codere, Executive Director

Fitness Tips (cont. from p.4)

the calmness of being in the present moment (in addition to incorporating moments of silence and gratitude first thing in the morning and before going to sleep), is breaking up the middle of your day both mentally and physically with movement.

With changing weather conditions, determination is required to persist in the variable elements. No matter your method, indoors or outdoors, consider and commit to moving your body daily for at least twenty to thirty minutes.

Some exercises I recommend to help keep fit are the squat, hinge, lunge, step up, horizontal push, horizontal pull, vertical push, vertical pull, and plank variation. If you don’t know these movements, it’s best to learn them from a professional. If you do know them, you can incorporate them into a daily routine that takes anywhere from twenty minutes to two hours.

Newton’s First Law: An object at rest will stay at rest, and an object in motion will stay in motion. Find a way. Keep moving forward to stay moving forward.

Health & Happiness U.P. Magazine, Winter 2022 -2023 Your Leading U.P.-Made, Independent Go-To
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for Living a Healthier, Happier Life! Health & Happiness U.P. Magazine, Winter 2022 -2023 9 Wishing You & Our Children Wishing You & Our Children Wishing & Children A Ver y A Ver y A Healthy, Happy Holiday Se ason & 2023! Healthy, Happy Holiday Se ason & 2023! Happy ason Seiche Stone Co. 906 & Company HOTplate Pottery & Clayworks Wendi Greer, CSW UP Natural Wellness Steward & Sheridan, PLC ClearSpace Bodyworks Hands of Light Massage Therapy Amora Wellness & Gifts Lakeshore Depot Amelia’s Craft Market & Boutique Feet First! Reflexology Brownstone Inn Marquette Food Co -op Blackbird Boutique Iron Bay Restaurant & Drinkery Zero Degrees Gallery Just Relax Intuit Empowering Lightworks The local businesses listed below have contributed to Health & Happiness’s 2022 Donation to U.P. Kids (To learn more, please see the article on p. 3.)

Funding to

Marquette Food Co-op

Feeding America West Michigan (FAWM) sends monthly trucks to locations all around the Upper Peninsula to distribute food to people in need. FAWM recently performed a detailed assessment of their mobile pantry distribution program and learned that attendees wanted to learn more about how to prepare healthy meals with the ingredients they were receiving. FAWM, the Marquette Food Co-op (MFC), and the Northern Michigan University Center for Regional Health (NMUCRH) teamed up to create a food education program that would specifically serve attendees of the mobile pantry distribution.

Funding from the Superior Health Foundation has enabled the team to create this multifaceted project with a virtual and in-person food education component that links food educators across the Upper Peninsula. Seven mobile pantry locations whose attendees indicated strong interest in food education were selected for live food demos or sampling. These locations include Marquette, Ishpeming, Newberry, Sault Ste. Marie, Manistique, Norway, and Ontonagon.

Comprehensive kitchen equipment kits were put together so that our partners had the tools necessary to prepare and serve the food. At mobile pantry distributions throughout the summer and fall, our partners prepared food in certified kitchens and brought it to the pantry distribution so attendees could taste the prepared recipes. Depending on the location, our team of food educators would demonstrate recipe preparation, or move from car to car serving the featured recipe and chatting about how they prepared it.

This is a particularly fun and challenging partnership, as what food will arrive on the truck often isn’t known until twenty-four hours before the event. FAWM notifies the food educators of the products, and the team gets to work finding the right recipe that features food participants will be taking home that day. Recipients get a copy of the recipe so they can recreate the meal at home.

The MFC and Food for Life Nutrition services developed a suite of recipes tailored to the items most often delivered via the mobile pantry, so the demo team has resources ready to go. These recipes are housed on the NMUCRH website. NMUCRH also worked with the MFC to put together video demonstrations to accompany the recipes. These demonstrations and recipes are available to anyone and can be found at

The MFC provided staff for the demos at the Marquette and Ishpeming locations. We used our experience with food demonstrations offsite to create equipment kits for each team of food educators at each location. NMUCRH, as an organization that serves the entire Upper Peninsula, travels frequently and was instrumental in dropping off the kits to our partners. Preliminary evaluations indicate that the recipes are a big hit. For example, out of the 128 evaluations at the Marquette location, 115 people indicated they would make the recipe at home, with another 11 saying maybe they would make the dish at home. 119 people stated they would share the food and/or recipe with other people. It’s not just the participants enjoying the event. As one food educator said, “I loved getting to interact with so many people, cracking jokes and chatting with them. This filled my cup.”

We are thrilled to announce renewed funding for the Recipe for Success Program and are looking forward to another year of bringing food education to sites across the Upper Peninsula. Be sure to visit the NMUCRH site above to learn more about our partners and to try out some of the recipes in your own home!

Article sponsored by the Marquette Food Co-op

10 Health & Happiness U.P. Magazine, Winter 2022 -2023 Your Leading U.P.-Made, Independent Go-To FULL SERVICE DELI / MEAT & SEAFOOD / SPECIALTY CHEESE BEER & WINE / NATURAL HEALTH & BODY CARE 502 W Washington St Downtown Marquette, MI 906-225-0671 • MORE THAN NEW PRODUCTS IN OUR REVAMPED WELLNESS DEPARTMENT! 800 The Co-op Corner: Recipe
Continue Food
Across U.P.
For Success Program
MFC Outreach Director Sarah Monte (right) and Education Coor dinator Amanda Latvala (left) at a Feeding America distribution site this summer.

You can’t do that as easily if you run a retail store. Contracting gives a little flexibility. I extend that flexibility to my employees too. It usually doesn’t make a huge difference if we need to take a few hours off. People need that time to have a healthy balance. Work-life balance is number one. I’m not doing this to get rich, and that’s okay because my work-life balance has been very good.

What do you find most challenging about your work?

Doing the paperwork–billing and trying to keep track of that end of the business is not something I like to do. I love being on the job, being with my employees, and working on projects.

Anything else you’d like our readers to know?

As a builder, I think people should know these old buildings are worth investing in. It’s worth coming up with a systematic, comprehensive approach. These older structures are valuable and contain a lot of embodied carbon. If we have any hope for climate change, we need to take care of them.

It’s astounding to see what’s thrown away—it’s unreal, all the building materials. It’s heartbreaking to see what goes in the landfill. I’m not saying we can recycle everything, but we can do more. We’ve got to make efforts toward sustainability. I’ve encouraged green building, energy efficiency, and presrvation. The luxury of building a new green structure is not achievable for a lot of people, but in every structure, there’s potential for comfort, energy efficiency, and financial savings.

Marquette Music Scene Hall of Fame (cont. from p.6 )

Additional awards are gifted to approved nominees. For example, the Music Mafia is an annual award granted to a local business owner or venue operator that has helped the music in Marquette thrive the previous year.

“Renee Prusi at The Mining Journal does all sorts of local music write-ups and stories,” said Engle. “Most of the other Marquette Music Scene Hall of Fame inductees have been bar owners that have kept playing music and promoting live music as much as possible.”

As the title suggests, the Marquette Music Scene Hall of Fame awards Rising Stars to bands formed in the last five years who have heavily influenced the local music scene. The award tells the public and music community to keep an eye out for these rising musicians.

The Marquette Music Scene Hall of Fame induction ceremony is held every year on Small Business Saturday in the Upper Peninsula Masonic Center’s Red Room. The decision to hold the ceremony then ensures everyone can participate.

“It enables more band members to come and share [their music and time] with the new inductees,” said Engle. “I try not to be in competition with the other venues when they have big events because we all need each other. I don’t want to take away from someone going to see a band at a bar, so if I can pick a weekend when there are not too many places holding live music, that makes it better for everybody.”

Each inductee speaks to the audience about themselves and receives a trophy that acknowledges musical accomplishments. The Marquette Music Scene Hall of Fame will also display inductees’ names on a wall with those of past nominees.

There are hopes to build a showcase where the Marquette Music Scene Hall of Fame can display memorabilia. The 2022 induction ceremony will be at 6:00 p.m. on November 26, the Saturday after Thanksgiving, in the Red Room of the Masonic Building in downtown Marquette. All are welcome to join and celebrate Marquette’s musical best.

Julia Seitz is a Northern Michigan University student pursuing a Bachelor of Arts. You’ll find her either writing creative fiction or researching a new fixation. She enjoys reading scary stories, but is too scared to watch horror movies.

a Healthier, Happier Life!

for Living
Health & Happiness U.P. Magazine, Winter 2022 -2023 11
Builders (cont. from p.4 )

Healthy Cooking: Hot Soup for Cold Days

Nothing will warm you up on a cold winter day better than a nice hot bowl of soup. Soup is such a versatile dish. It can be served as an appetizer before a meal, be the main course, or even just a snack.

When you make a soup with red lentils, you have the added bonus of a thick creamy texture because red lentils break down when they are cooked. Red lentils are an excellent source of protein, high in fiber, iron, calcium, zinc, selenium, phosphorus, manganese, and B vitamins.

Whenever you cook beans or lentils, add a small piece of kombu. This incredible nutrient-dense sea vegetable helps strengthen your intestinal tract and aids in digesting the lentils, helping to eliminate the gas some experience when eating beans and lentils.

Burdock root is an excellent strengthening root vegetable native to Michigan. You may have come across it while hiking in the woods. It is the plant with the huge leaves and round burs that get stuck on your pant legs. You can dig up the plant and eat the root, but most prefer to just buy it from the store.

Burdock is great for your skin, can cleanse the blood, is good for your digestion, and can help eliminate toxins from the body. It’s best known for helping people with diabetes as it contains inulin, the nutraceutical that helps stabilize blood sugar levels.

Burdock root has a unique bitter, earthy taste. It is always best paired with a sweet vegetable such as the sweet potato in the soup recipe below. The seasonings paprika, curry, and cumin give a little spice to the soup without making it too spicy. They spices are warming spices, helping to keep you warm during the cold winter months.

Red Lentil Burdock Root Soup

10 cups water

1 (2 inch) piece of kombu

2 cups red lentils

1 onion (diced)

4 cups sweet potato (peeled and cut in cubes)

2 cups burdock root (cut in thin rounds)

3 celery stalks (diced)

1/4 cup minced kale

1 T. olive oil

3 tsp. sea salt

2 tsp. thyme

1 tsp. paprika

1/2 tsp. curry

1/2 tsp. cumin


Put the water and kombu in a soup pot and bring to a boil. Remove the kombu once it’s soft. Cut in small pieces and put back into pot. Add the red lentils and let water come back up to a boil. Add the vegetables, one at a time, letting the water come back up to a boil in-between adding each vegetable. Once all vegetables are in the soup pot, reduce to low, and simmer for twenty minutes. Turn off heat and add the seasonings. Stir everything together and serve hot.

Chef Valerie Wilson has been teaching cooking classes since 1997. She offers weekly, virtual cooking classes that all can attend. Visit for schedule, cookbook purchases, phone consultations, or her radio show, and follow her on Facebook at Macro Val Food.

12 Health & Happiness U.P. Magazine, Winter 2022 -2023
Your Leading U.P.-Made, Independent Go-To

Green Living: We Keep Breaking Records!

The latest Emissions Gap Report from the United Nations Environment Program (https://www. states that the world has just emitted a new annual record amount of carbon dioxide (CO2). Given this increase, to limit global warming to 2°C, we must cut CO2 thirty percent by 2030. A stepwise approach is no longer an option. We need system-wide transformation.

Who is at the top of the emissions list? Americans, emitting over twice the world average CO2 per person. Even though we like to think we are protecting our environment, that “other” people are the problem, we are the actual culprits breaking world CO2 records.

New record: U.S. population–333 million people in November 2022, increasing by 1.4 million Americans per year ( We must build a new Dallas, Texas (population 1.4 million) each year to accommodate our new Americans. New record: world population–8 billion people by November 2022, increasing by 70 million each year. Those new additional 1.4 million Americans, our youth, our future, need a slice of our American pie–food, water, land, housing, heat, transportation, all from the limited environment already supporting 333 million Americans. Each must share a smaller, cleaner piece of green pie.

But what more can we Americans do? How can we emit less and still be Americans? Since most of the rest of the modern world seems able to emit less, how can we break their lower emission records?

We need to learn to live without CO2, then teach the next generation. Eliminate old, fossilized thinking and think anew. That’s hard. But if nothing changes… nothing changes!

Imagine a life without fossil fuels. Cars emit twenty pounds of CO2 per gallon of gas. How would we still drive? We must shift to electric cars (rebates available). No excuses. How would we heat or cool our homes? Homes must rely entirely on electricity so we must install heat pumps (for heating and cooling–rebates available).

How can we clean all that electricity? It still depends mostly on fossil fuels. Our only clean, costeffective, sustainable option is using renewables. We must install solar at our homes (rebates available). Encourage wind and solar farms in our neighborhoods. Learn to love the look of solar and wind. Some fossil fuel use will be irreplaceable, but if you think better, most can be eliminated. Yes, there is a price to pay for changes. Fossil fuels were dishonestly cheap, so cheap that we used them for everything, everywhere. Cheap because we didn’t pay then for our CO2 consequences. The honest, responsible bill is now due. We must pay for the fixes, and fortunately, the fixes create jobs. Existing homes and apartments must convert to all electric with solar and heat pumps. New construction needs to use less wood to keep trees alive and absorbing CO2. Use less concrete and steel. Making a pound of cement emits a pound of CO2. Making a pound of steel emits 2 lbs. of CO2.

Smaller homes are better, cheaper, have lower emissions, and are easier to clean and maintain. McMansions are fossil thinking. It’s time to upgrade to smaller. Upgrades always have a cost but fossil thinking costs more. That’s the honest price of a healthy environment. We cannot afford to wait for the environment to be on sale.

Let’s break good records this holiday season. Upgrade to eliminate CO2. Get rebates for efficiency, energy, and electric cars. Emit the least CO2 in your life, ever. Let’s have the cleanest water and air, ever. Let’s consume less than ever. These are records waiting to be broken. The next generation is counting on us.

Steve Waller’s family lives in a wind- and solar-powered home. He has been involved with conservation and energy issues since the 1970s and frequently teaches about energy. Steve can be reached at

for Living a Healthier, Happier Life!

Health & Happiness U.P. Magazine, Winter 2022 -2023

14 Health & Happiness U.P. Magazine, Winter 2022 -2023
Independent Go-To
Your Leading U.P.-Made,

Senior Viewpoint: Successful Aging

When you think about aging, what you are actually thinking about is being alive. Oftentimes people tend to allow corporations and their advertising campaigns to define what aging is through all of the anti-aging and look-younger products that are being pushed at us in the media and markets, indirectly telling us that the aging process isn’t desirable. Whether it’s gray hair, wrinkles, or reduced energy levels, capitalistic business tries to take advantage and convince us to spend money to change ourselves.

Of course, you’re entitled to spend your own money how you want, but be sure it’s on your own terms. Looking younger isn’t being younger, but if that’s what works for you, then spend away! Just don’t let the ad campaigns make you feel inferior, because you’ve developed considerable amounts of experience through your life’s adventures that give you greater insight and wisdom to deal with challenges than a younger person, who may be overwhelmed by them.

Having more free time in retirement can enable older adults to do things they’ve only dreamed about. Whether it’s going on trips to places on your bucket list, starting a new career in something that’s always interested you, spending more quality time with loved ones, or taking a course at a nearby college or online. You could even teach a course in something you’re good at as an enrichment class for others to expand their skill sets, or attend an enrichment class yourself.

Having more time also offers you the ability to volunteer with different organizations that fit your fancy. Many these days are in desperate need, creating a win-win scenario.

In addition to more time, seniors may also have greater disposable income due to Medicare and Social Security guaranteeing basic health insurance and a minimum income. Senior discounts are also a very nice perk to advancing in years, as they can be found nearly everywhere.

Of course, your mental and physical fitness level is a big influence on how much you might tend to enjoy your later years. Here are some tips from the National Institute on Aging for aging “successfully,” to help you stay healthy and deal with potential cognitive challenges:

• Learn a new skill.

• Follow a daily routine.

• Plan tasks, make to-do lists, and use memory tools such as calendars and notes.

• Put your wallet or purse, keys, phone, and glasses in the same place each day.

• Stay involved in activities that can help both the mind and body.

• Volunteer in your community, at a school, or at your place of worship.

• Spend time with friends and family.

• Get enough sleep, generally seven to eight hours each night.

• Exercise and eat well.

• Prevent or control high blood pressure.

• Don’t drink a lot of alcohol.

• Get help if you feel depressed for weeks at a time.

Release Past Life Traumas

There’s no point in trying to fight aging—we either advance in years or not, and until that final day arrives for each and every one of us, it would be wise to make the most of the advantages we’ve earned over the years.

Kevin McGrath is schlepping toward retirement and is looking forward to his next adventure on the highway of Life.


for Living a Healthier, Happier Life! Health & Happiness U.P. Magazine, Winter 2022 -2023 15

EACH NOVEMBER, around the country, HOMELESSNESS AWARENESS MONTH strives to spread understanding and empathy for the increasing number of citizens unsheltered and “under sheltered”.

THIS YEAR, in recognition of Homelessness Awareness Month and in response to a critical need , we ask for your support to provide resources for a new initiative launched in October. Superior Connections is operating as an emergency shelter to provide safe housing, supports, and food to individuals who have no access to shelter. The housing crisis, exemplified by rising rents, a lack of open units, and intense competition to secure available options has resulted in all local shelters being at capacity and an increasing number of Marquette County citizens facing homelessness.

SUPERIOR CONNECTIONS, a program of Superior Housing

theGoFundMewhichwillallowustocontinueproviding homelesscitizensofourcommunity. Overnightstaffingisbeing withinitialfundscomingfromsmalldonationsfromafew neededtocontinuetostafftheovernightshelteraswellas Thankyouforyoursupport!
Health & Happiness U.P. Magazine, Winter 2022 -2023 Your Leading U.P.-Made, Independent Go-To providedbyvolunteersandpaidstaff,withinitialfundscoming generousbusinesses. Fundsareneededtocontinuetostaff purchasebasicsheltersupplies. CheckouttheGoFundMeat
Weaskforthecommunity’ssupportinNovember andinthe monthsahead… MONTHOFMEALS: DuringNovember,pleasevolunteertoprovideasimpledinnerforabout12 shelterguests. Themealsaredroppedoffeachnightat8:30pmatthehostingchurchandare“low preparation”foods(pizza,casserole,sandwiches,etc.).Arrangementscanbemadeforearlierdrop offifnecessary. orcall906-226-6587. GOFUNDME: PleasecontributetotheGoFundMewhichwillallowustocontinueproviding emergencysheltertovulnerablehomelesscitizensofourcommunity. Overnightstaffingisbeing providedbyvolunteersandpaidstaff,withinitialfundscomingfromsmalldonationsfromafew generousbusinesses. Fundsareneededtocontinuetostafftheovernightshelteraswellas purchasebasicsheltersupplies. CheckouttheGoFundMeat Thankyouforyoursupport! HOMELESSNESS AWARENESS MONTH NOVEMBER 2022
Solutions, provides safe shelter, staff support, and food to its guests 7 nights a week, in cooperation with local churches. We are seeking resources from entities to provide long -term support, butneedthehelpofthecommunitytobridgethegap!