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Insight News January 28 - February 3, 2019

Vol. 46 No. 4• The Journal For Community News, Business & The Arts • insightnews.com

Senator Tina Smith on MLK, diversity and government shutdown

Senate shouldn’t outsource its job to White House

By Harry Colbert, Jr. Managing Editor Harry@insightnews.com Democracy has not been hijacked, but it has taken a “very frightening detour.”

With the country having endured the longest government shutdown in history and another possibly looming, that was Sen. Tina Smith’s answer to the pointed question regarding President Donald Trump, who has been named in court documents as an unindicted co-conspirator as a result of an investigation into if Russia interfered with U.S. elections.

The shutdown, which is due to Trump’s insistence that Congress fund a border wall to the tune of $5-plus billion to keep people from Mexico and Central America from crossing into the U.S., left more than 800,000 federal workers without a paycheck. Smith (D-MN) called the shutdown “un-American.”

“When you think about the ripple effects of the shutdown, it’s not just the federal workers, it’s our grandparents and our children who rely on government assistance for their medicine and food, but

Sen. Tina Smith (center) sits down for a conversation with Insight News founder and editor-in-chief, Al McFarlane (left), and managing editor, Harry Colbert, Jr., Jan. 21 at Insight’s office in North Minneapolis can’t get that assistance; the farmers who can’t cash their checks because the Department of Agriculture is closed … and all of this because of a battle over a political symbol that is

designed from the beginning to divide us,” said Smith, speaking Jan. 21 to Insight News editorin-chief Al McFarlane and managing editor, Harry Colbert, Jr. during a Facebook Live broad-

would open the government sat on the leader’s desk waiting for him to bring to the floor for a vote. Two bills did come up for subsequent votes; both failing to get the necessary 60 votes.

cast from the offices of Insight News in North Minneapolis.

Smith said the power to open the government was within the Senate chamber. She said several Senate bills that

“Mitch McConnell needs to realize he can’t outsource the business of the Senate to the president,” said Smith.

SMITH 3

Appointed to Foreign Affairs, Education & Labor committees

Omar: Investigate how foreign governments violate our laws Bringing the conversation to the spot where people are perhaps most affected by the recent federal government shutdown – the airport – Rep. Ilhan Omar and others, including a TSA worker, calls on President Donald Trump to reopen the government and get people back to receiving paychecks that don’t have $0.00 on the net income line seem to have been heard.

Before boarding a Jan. 22 flight to Washington D.C., Omar (DFL-MN) held a news conference at the Minneapolis St. Paul Airport’s Terminal 1 to urge Trump to reopen the government – something he did three days later; temporarily. Omar’s press conference included workers hurt by the shutdown as well as a DACA recipient who said his immigration status should not be used as a chess piece to force Democrats to approve $5.7 billion to fund the construction of a wall along the nation’s southern border – a wall seen by many as a racist endeavor to keep people of color from entering into the United States.

“Donald Trump, we reject your hatred and bigotry and we will not be used as pawns in your government

OMAR 3

Facebook

Rep. Ilhan Omar (center) took to Minneapolis St. Paul Airport to call on President Trump to end the government shutdown that has TSA and other federal employees working without pay.

Keith Ellison interview series: Part 4

Ending discrimination, unfairness that is legal

By Al McFarlane Editor-In-Chief al@insightnews.com

More transparent, more inclusive and more fair Keith Ellison: I ran because I want to be part of making real

Attorney General Keith Ellison

Business

Could saving with an online bank help your money grow faster?

PAGE 3

progress, meaningful progress in the lives of people. That’s why I’m jumping into this. I will be the attorney for everybody, for every single state agency including Department of Transportation (MNDOT), including the Department of Human Services (DHS), which is the biggest agency. I’ll be the lawyer for the POST Board, (Police Officers Standards and Training board),

be more fair, understand that you can be right and still be wrong, understand that the law is sometimes lawful, but awful.

The law says you can do what you’re doing, but should you do it As your attorney, I’m saying you shouldn’t. You need to be more equitable, more fair, and take the long game approach understanding that even if you

the Bureau of Criminal Apprehension (BCA). All these institutions, it’s my job to represent them.

I’ve been a lawyer now for 26 years. In the course of my legal work, clients often don’t just ask me what’s the law say, they ask me, “What should I do?” I ran very transparently.

I’m going to be saying be more transparent, be more inclusive,

Lifestyle

I2H

Keeping your health on track during winter

PAGE 4

When Nature gives you ice, go ice fishing

PAGE 6

win this battle, you would’ve lost a war.

There’s so much of discrimination and unfairness in our society that is legal to do. As a matter of fact, in terms of our school desegregation law, some people would argue, I don’t think I’d agree, that you have to prove intentional discrimination be-

ELLISON 3

AS

Artist Mama Duvra’s ‘Trending’ to display at Juxtaposition Arts

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Page 2 • January 28 - February 3, 2019 • Insight News

insightnews.com

Tupac, Biggie and Jam Master J

Still unsolved: The cold cases of Biggie, Tupac and Jam Master Jay

By Stacy M. Brown NNPA Newswire Correspondent @StacyBrownMedia Little did Tupac Shakur know, as he left a heavyweight boxing match in Las Vegas on Sept. 7, 1996, that his life was about to end.

With Death Row Records CEO Marion “Suge” Knight at the wheel and Shakur in the passenger seat, gunmen pulled up and pumped several bullets into Shakur who later died at University Medical Center, Las Vegas Valley.

He was 25.

On March 8, 1997, Shakur’s so-called East Coast rival and fellow hip-hop superstar, Christopher “Notorious B.I.G.” Wallace, presented an award at the Soul Train Music Awards in Los Angeles. An afterparty was shutdown at about 12:30 a.m. because of overcrowding, forcing Wallace to leave with friends, including Bad Boy Records Founder Sean “Diddy” Combs. Approximately 15 minutes later, as Wallace and the others traveled down a Los Angeles street, a black Chevy Impala pulled alongside the “Hypnotize” rapper’s vehicle and fired several bullets – four of them striking Wallace

— who died a short time later at Cedars-Sinai Medical Center.

He was 24.

On Oct. 30, 2002, Jason “Jam Master Jay” Mizell sat in his Jamaica, Queens, recording studio in New York listening to new music. An unknown assailant entered the building at about 7:30 p.m. and shot and killed Mizell, 37, who, along with his group RunDMC, transcended hip-hop and paved the way for the commercial success of all hip-hop acts.

As 2019 begins, the senseless murder of some of hip-hop’s biggest and most talented stars remains in the cold case files.

“It’s a shame that we lost talented artists such as Tupac, Biggie and JMJ (Jam Master Jay),” said hip-hop activist and artist Sean XLG Mitchell. “I believe arrests haven’t been made on any case because of the dynamics involved in terms of the criminal elements; possibly drugs, gang ties, and the ‘no snitching’ mantra in the Black community.”

Last year, a cable television series titled “Unsolved” depicted the murders of Shakur and Wallace. The three-part series, which aired on USA and Netflix and connected Shakur’s murder to an alleged gang war between the Bloods and the South Side Crips, was based on a Los Angeles Police Department task force investigation headed by Det. Greg Kading, who was initially assigned to work on Wallace’s case. Kading, whose investigation ultimately took him to Las Vegas where he became involved in the Shakur murder probe, concluded Orlando Anderson was Shakur’s murderer. That claim has not been corroborated by the full investigative body. Anderson, who was killed in 1998, was never charged in connection with the Shakur shooting.

According to the series and numerous reports, the now former detective claimed in the series that Anderson’s uncle, Duane “Keffe D” Da-

vis, revealed that Anderson and two other men – DeAndre Smith and Terrence Brown – were in the car together when Shakur was shot.

The documentary asserts after Anderson was beaten up earlier that night, they went looking for Shakur at the 662 Club in Vegas. Keffe D said they found him on the strip and pulled up alongside the car, which was being driven by Knight.

“All the chicks was like, ‘Tupac’, and he was like, ‘hey’ like a celebrity, like he was in a parade,” Davis said in an interview with BET’s “Death Row Chronicles.” “If he wouldn’t even have been out the window, we would have never have seen him.”

Davis would not go so far as to reveal who pulled the trigger but said it came from the backseat, narrowing it down to Anderson and Smith.

No one has ever been charged in the murder. However, “Unsolved” creator Kyle Long has called for Davis’ arrest.

“He went live on television and confessed to being an accessory to murder and the Las Vegas PD, as far as I know, is doing nothing about it,” Long told “The Wrap” last year. “And I just think it’s outrageous. I just don’t understand it. It makes me upset.”

Long also spoke to Vulture and said, “What has

happened since we made the show, which is fascinating to me, is that Keffe D went on a documentary called the ‘Death Row Chronicles’ and confessed again. He doesn’t have immunity in that confession.

He tried to get cute and says, ‘Oh, I handed the gun into the back seat, but I don’t know who pulled the trigger.’ You watch it, and it’s like, he just confessed without immunity to being an accessory to murder.

They should go arrest him.”

That hasn’t happened.

M e a n while, in 2017, New York City police detectives acknowledged that their investigation into the 2002 slaying of Jam Master Jay had gone cold.

“It’s not resolved to the legal eye, but the street always talks,” Jeremy “JL” Lam, a friend of Jam Master Jay’s family, told the Associated Press (AP).

Family members, however, reportedly were less optimistic.

“We know it’s anniversary, but we don’t like to talk about it much anymore,” Jam Master Jay’s older sister, Bonita Jones, said from their mother’s home in North Carolina.

A cousin, Ryan Thompson, believes the potential witnesses may never come forward because they “could go to jail as accomplices.” According to some reports, the 37-year-old Jam Master Jay hugged one of the men before gunfire erupted. One round missed him but a second, fired from point-blank range, entered the left side of his head.

The men vanished.

Police said there were at least four other people in the studio at the time, but none provided enough details to produce fruitful leads. Thompson said a security camera in the studio was broken. Prosecutors later identified a career criminal serving time for armed robbery as a suspect, but he denied involvement and was never charged, according to AP. Meanwhile, family, friends, fans and activists such as Mitchell still hope for answers in the murders of Shakur, Wallace and Mizell.

“I believe there’s evidence that can’t be corroborated because of the number of people involved, which makes it dicey or risky to pursue any leads that are not going to result in criminal charges,” said Mitchell, the author of several books including “Hiphophooray: Celebrating 30 Years of Rap Music,” and “The Roof is on Fire: 101 Greatest Moments in Hip-Hop.” “And you also have the face of racism involved too — that’s often overlooked — which is essentially the lives of Black men don’t seem to have the same value as the lives of others, so why waste your time? Does it matter? Absolutely, I believe the family members of each victim deserve justice and closure and the only way to get it is with a conviction.”

insightnews.com

Insight News • January 28 - February 3, 2019 • Page 3

Business

Could saving with an online bank help your money grow faster?

While there’s no doubt that putting money aside with each paycheck is an essential component to a healthy financial future, it’s important to keep in mind that not all savings accounts are going to give you the same pay back or benefits.

It’s estimated that American consumers are missing out on over $50 billion dollars of interest they could be earning every year. The average interest rate on savings accounts is 0.08 percent, according to the FDIC, with many of the largest financial institutions paying as little as 0.01 percent.

But did you know that the top online banks have interest rates 20 times higher than the national average, according to rates published by the FDIC? Because they have no physical branches, they are often able to pass on that savings to customers through consistently competitive rates.

“A traditional bank savings account is certainly a safe vessel in which to deposit money, but it won’t necessarily help that money grow,” says Diane Morais, president, Consumer & Commercial Banking Products for Ally Bank, Member FDIC, which won the title of Best Online Bank in the GOBankingRates Best Banks ranking from 2015-2018.

What’s more, online banks can offer greater convenience and flexibility,

• Do a little research. Find a bank that will pay you a more competitive interest rate on your savings. You may have to do a bit of comparison shopping, but the extra money coming your way will make the effort worthwhile.

According to the FDIC, the median balance in U.S. savings accounts is around $5,000. At 0.01 percent interest, that equals 50 cents in interest for the year, however if that money was in a savings account at one of the top online banks, it would earn almost $90 of interest.

To learn more about saving with an online bank, visit www.ally.com.

It is estimated that consumers have about $3 trillion in bank accounts earning a relatively low interest rate. If a portion of that figure belongs to you, consider making your money work harder by moving it to an account with greater interest earning potential.

Source: StatePoint

(c) silverkblack / stock.Adobe.com

since consumers can bank from anywhere on computers and mobile devices, and there’s no waiting in line or waiting for the bank to open. The most common services and transactions (i.e. monthly account maintenance

fees, standard or expedited ACH transfers, domestic and international incoming wires, cashier’s checks and personal checks) are free at many online banks. And most online banks are FDIC insured, so a

customer’s deposits are equally as protected as they would be at a traditional bank.

To increase your savings, Morais recommends the following: • Pay yourself first. When you

save, you are paying yourself, so be sure your monthly budget includes a line item for savings.

You can make it easier to commit to this great habit by setting up automatic transfers to your savings account.

INSIGHT NEWS www.insightnews.com

Insight News is published weekly, every Monday by McFarlane Media Interests.

Businesses make final pitch for Meda’s $1 Million Challenge competition Meda is hosting the final pitches for the Meda $1 Million Challenge Powered by Chase on Jan. 30.

There it will announce the recipients of Meda’s $1 mil-

Smith From 1 Before agreeing to open the government until Feb. 15 Trump proposed what he called a compromise, saying if Congress funds the $5-plus billion southern boarder wall he wants, he will offer a temporary threeyear protection to “Dreamers,” those who are undocumented teens and young adults who were brought to the U.S. as small children by their parents.

Smith said Trump’s proposal was tantamount to a ransom note.

“What the president

Omar From 1 shutdown,” said Nestor Gomez Jiménez, a DACA recipient.

Trump reversed President Barack Obama’s protections for DACA recipients but offered a three-year temporary protection in exchange for $5.7 billion to build his border wall.

Omar called the shutdown a “manufactured crisis.” Trump agreed to temporarily end the month-long shutdown until Feb. 15 but is still calling for funding for his boarder wall. The shutdown ended on the day flights at New York’s LaGuardia Airport were grounded due to excessive callouts by TSA and Air Traffic Control workers.

Neal Gosman was directly affected by the monthlong shutdown. Gosman is a 15-

Ellison From 1 fore you can bring about a remedy that can meaningfully make sure every kid has an education.

Nowadays, nobody’s wearing a white hood, and nobody’s burning crosses ... well, they are, but most of the reasons people’s life chances are cut isn’t because of some jerk burning a cross.

Most of it is nice people with good intentions who say things like, “You know, it’s really a shame, but we just can’t do anything about it.”

lion in financing. This is the culmination of the inaugural Meda $1 Million Challenge, for which more than 200 minority businesses across the country applied. In October,

finalists were selected from the 20 semifinalists who pitched at Traveler Companies in St. Paul. For the past three months, nine finalists have been working with Meda’s team, as well

as other consultants, to improve their business and pitch.

The public is invited to join Meda, and the challenge contestants for the final pitches and the awards lunch recep-

tion. The pitches will begin at 8 a.m. followed by the awards reception at noon. Both events are at Twin Cities Public Television in St. Paul, 172 4th St. E.

proposed is a little bit like a person who sets a house on fire then says, ‘give me $5 billion and I’ll put the fire out for you,’” said Smith. “He’s the one who took protections away from Dreamers and other refugees and asylum seekers and now he’s saying I’ll bring those protections back for a short period of time if you allow me to build this wasteful wall.”

The junior senator from Minnesota said her fear is if Democrats pay what she called a “political ransom” it will embolden him the continue to hold other legislation hostage.

Trump, known as “Individual One” in criminal court documents, is facing the

prospect of impeachment in the House with recent revelations that Michael Cohen, the president’s former personal attorney and self-proclaimed “fixer,” lied under oath during House testimony regarding his and Trump’s role in trying to get a Trump Tower deal in Moscow.

Then Trump’s close friend and former campaign operative Roger Stone was arrested in a Jan. 25 FBI raid, charged with lying to Congress and witness tampering. Smith said she wants to wait on the results of special prosecutor Robert Mueller’s investigation before weighing in on calling for impeachment, but she said she is concerned by Trump’s pick of William Barr for attorney gen-

eral. Senate hearings as to if to confirm Barr are underway in the Judiciary Committee. Barr has previously written that he believes the Mueller probe is out of bounds legally.

On the day celebrating the life and legacy of the Rev. Dr. Martin Luther King, Jr., Smith said Americans need to have honest conversations about race and racism in this country. She said many feel they have “permission” from the White House to openly express hateful views, but she pointed to this past November to demonstrate that the president’s views resonate not with the many, but with the few.

“With this last election many people running

against what the president stands for won,” said Smith.

“Here in Minnesota, we elected Rep. Ilhan Omar (the first Somali-American legislator in our nation’s history), we elected Keith Ellison as attorney general; the first time an AfricanAmerican (politician) has been elected statewide. Half of the Minnesota federal delegation are women. It tells us if we use our voices in a democracy it can be powerful.”

The full video of Smith’s conversation is online in the Insight News Facebook page at www.facebook.com/insightnews.

year TSA employee. He said the shutdown caused angst for him and his co-workers – some who he said have dual incomes tied to the federal government.

“As Federal workers we do an important job, and this is hurting us all,” said Gosman.

Gosman said the traveling public has been supportive of TSA workers, many offering gift cards, but Gosman said federal law prohibits TSA workers from accepting cash and gifts. He said a food shelf was set-up in the terminal and travelers can donate to the shelf there.

Both the House and Senate passed a budget bill in December to fund the government and keep it open. The president initially said he would sign it, but following criticism from far-right conservatives such as Ann Coulter and Rush Limbaugh, Trump reversed himself and refused to sign the bill approved by Congress, in which

both chambers were under Republican control at the time.

Coulter again called out Trump for his decision to temporarily re-open the government.

Prior to Omar returning to D.C., it was announced that Omar will sit on the House Foreign Affairs and the Education & Labor Committees.

The Foreign Affairs Committee oversees all foreign assistance, national security affecting the country’s foreign policy, treaties, peacekeeping and war powers.

“As someone who has seen firsthand the havoc wreaked by war, I am proud to serve on the committee that is responsible for overseeing our country’s – and this president’s – actions abroad,” Omar said.

“This couldn’t come at a more critical time. We need to use the committee’s human rights jurisdiction to hold the President accountable for deaths in detention centers on his watch. We need to investigate how foreign governments and their lobbyists have violated our laws. And we need to reign in arms sales to human rights abusers like Saudi Arabia.

I look forward to working with Chairman Engel and the committee to pursue these priorities.”

The Education & Labor Committee oversees education programs at all levels from pre-school to higher education including Head Start, child nutrition programs, higher education programs, and financial oversight of the U.S. Department of Education. It also oversees labor initiatives from job training to retirement security, union rights, occupational health and safety, and the minimum wage.

“I am honored to

serve on a committee that can make a tangible difference in Minnesotans’ everyday lives,” Omar said. “In order to build an economy that works for everyone, we need to raise the minimum wage to $15 an hour, enact stronger workplace safety laws, support workers’ right to collectively bargain and create a federal jobs guarantee program. We also need to ensure that every parent has access to affordable child care and every student can access guarantee tuition-free and debt-free public college. The Education and Labor Committee is the committee that can transform these ideas into legislation. I look forward to working with Chairman Scott and my fellow committee members to accomplish these goals and hold the current administration accountable for its efforts to stack the deck further in favor of the wealthy few.

Al McFarlane: And that’s a problem. It’s a big problem.

Keith Ellison: It’s a huge problem. We also say we know there’s a big old tent city in this rich community.

We could afford to make sure that everyone has housing, but you know what, we just can’t do anything about it. The law’s not there. It’s just a sad situation. That is too prevalent of an attitude. As Attorney General, I don’t see myself as a person who fights lawsuits or files lawsuit. Those are just tools.

We help solve problems. That’s what we do. We solve problems.

You don’t always need a lawsuit

to solve a problem. Sometimes putting some sunlight on a problem can help solve that problem, but my approach will not be legalistic. My approach will be justice-istic.

Keith Ellison: I just want to tell everybody on January 8th, if there’s injustice in Minnesota, there still just might be some. So, we need you to be patient and to work with us. The other thing I learned in my 12 years in Congress, and my four years in legislature, is that we do need to talk about the proper relationship between constituents and elected officials. I have sensed that not everybody, but some people have the mindset

that, “Well, we put you in office, so go solve the problem. If there is a problem and you’re in office, it’s somehow your fault.”

Keith Ellison: My thought is in a democracy where you have active citizens, there’s a responsibility upon everyone to bring forth problems and solutions, and we work on them together. So, I’m trying to encourage active citizenship. I’m no Messiah. I’m not trying to be one, never claimed to be one.

I’m a convenor. I’m going to be a law enforcer, but I’m going to need people’s participation to help me do that. So, I’m asking for people’s assistance on that.

Al McFarlane: “And it’s not my fault.”

Keith Ellison: “And it’s not my fault.”

Al McFarlane: “I didn’t create the system.” “And you can’t hold me accountable for what my dad did or my granddad…

Keith Ellison: Any of that.

Al McFarlane: ... or for all the profits from cotton or from slavery.”

Keith Ellison: You can’t justAl McFarlane: “I didn’t like any of that, don’t like it now, but you can’t make me pay for it.”

Omar appointed to Foreign Affairs, Education & Labor committees

Editor-In-Chief Al McFarlane Publisher Batala-Ra McFarlane Associate Editor & Associate Publisher B.P. Ford Managing Editor Harry Colbert, Jr. Culture and Education Editor Dr. Irma McClaurin Associate Editor Afrodescendientes Carmen Robles Associate Editor Nigeria & West Africa Chief Folarin Ero-Phillips Director of Content & Production Patricia Weaver Content & Production Coordinator Sunny Thongthi Yang Distribution/Facilities Manager Jamal Mohamed Receptionist Lue B. Lampley Intern Kelvin Kuria Contributing Writers Nadvia Davis Fred Easter Abeni Hill Timothy Houston Michelle Mitchum Latisha Townsend Artika Tyner Toki Wright Photography David Bradley V. Rivera Garcia Uchechukwu Iroegbu Rebecca Rabb Artist Donald Walker Contact Us: Insight News, Inc. Marcus Garvey House 1815 Bryant Ave. N. Minneapolis., MN 55411 Ph.: (612) 588-1313 Fax: (612) 588-2031 Member: Minnesota Multicultural Media Consortium (MMMC), Midwest Black Publishers Coalition, Inc. (MBPCI), National Newspaper Publishers Association (NNPA) Postmaster: Send address changes to McFarlane Media Interests, Marcus Garvey House 1815 Bryant Avenue North, Minneapolis,

Page 4 • January 28 - February 3, 2019 • Insight News

Insight 2 Health

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Keeping your health on track during winter Winter can be a sluggish season full of rich foods and little activity. Here are some sensible ways to keep your health on track during the long winter months.

• Stick to Routines. To the best of your ability during this hectic time of year, attempt to stick to routines that promote wellness. Set a bedtime and honor it. Hit the gym. Meditate. Do whatever it is that keeps you grounded and feeling your best.

• Drink Up. Many people associate dehydration with the warmer months. But in winter weather, it can be especially easy to forget to stay well-hydrated.

Remember, water doesn’t need to be the only source of hydration you think about this season. Soups and purees made from hearty winter vegetables, as well as citrus fruits do the trick, too, and their nutritional properties can help keep you healthy in winter.

• Keep Things Organically Sweet. Staying on track doesn’t mean you can’t enjoy the sweetness of the season.

Instantly boost the flavor of your favorite meals with organic honey. One great option is Organic Honey In The Raw. USDA Organic Certified and Non-GMO Project Verified, it’s made from pure nectar collected from exotic wildflowers found in the remote Caatinga region of northeast Brazil. The hand-harvested, sustainable honey is raw (never heated above 117 degrees) and unfiltered, so it retains the benefits of bee pollen.

(c) Mikhail Malyugin / stock.Adobe.com

And just one tablespoon of organic raw honey provides the right amount of sweetness and flavor for any dish or drink, including yearround staples like oatmeal, yogurt, tea, and more. You can also consider giving a honey makeover to all your favorite holiday recipes, including

glazes and sauces for meat and poultry, cocktail recipes, and of course baked treats.

• Make Substitutions. Other healthful substitutions you can make this winter and beyond include topping pies with Greek yogurt instead of cream, using apple sauce in

place of oil and nut flour instead of white flour in baking, and serving vegetable mash as an alternative to mashed potatoes.

• Be Mindful. Wedding or parties on your winter calendar? When you enter a party with a buffet set-up, it can be

tempting to reach for the richest foods first. Before indulging in the canapes and Swedish meatballs, try filling up a plate with crudité first. While you’re doing so, get a good look at all the options available. This way, you’ll be more likely to savor choice items you’ll truly enjoy.

Winter doesn’t have to result in packing on pounds or feeling under the weather.

With a mindful approach, you can keep your health on track all season long.

Source: StatePoint

Tips to embrace a keto-friendly diet It seems that everyone these days has a friend following a “keto-friendly” diet -- a lowcarb eating plan designed to make the body burn fat more efficiently.

Developed years ago to control diabetes and then later to treat epilepsy in children, different versions of the keto diet have gained traction as effective weight loss plans, according to The Harvard T.H. Chan School of Public Health.

“One thing all keto diets have in common is that they restrict carbohydrates in favor of healthy fats in an effort to achieve nutritional ketosis -- the state in which your body burns fat instead of glucose,” explains registered dietitian, Courtney McCormick.

The experts at the South Beach Diet are now taking a safe, effective approach to keto by offering a keto-friendly plan, and are providing helpful tips to get started.

1. Count net carbs: A keto-friendly diet is based around the idea of net carbs.

Limit yourself to no more than 50 grams of net carbs daily. While this isn’t considered a strict keto diet, it follows the keto plan for those looking for assistance with getting started. To calculate this number, take your total grams of fiber and grams of sugar alcohols consumed and subtract that from your total grams of carbohydrates. The resulting number should be within the 40 to 50 net carb range.

2. No beans, legumes or fruits: To keep your overall daily net carbs within

a certain range, even good carbs like beans, legumes and those in most fruits are off-limits except for occa-

sional indulgences. Stick to non-starchy veggies only, like leafy greens, cauliflower, broccoli, mushrooms and zuc-

chini.

3. Water is essential: Your fiber intake is reduced on a keto-friendly diet

with the elimination of whole grains, beans and legumes.

For digestive health and to ward off constipation, it’s

important that you drink sufficient amounts of water “We recommend drinking at least 64 ounces per day on the South Beach Diet Keto-Friendly plan,” says McCormick. “Plus, water keeps you fuller longer, prevents overeating before meals and may boost metabolism if it’s ice cold.”

4. Variety is key: Following a keto diet could put you at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus and vitamins B and C. To compensate, take a multivitamin and stay away from eating the exact same thing each day. Mix it up with an array of lean proteins, healthy fats and a daily serving of non-starchy veggies.

Pay attention to changes in your health like hair loss, vision changes, aches, pains or weakness. Simple blood tests can reveal levels of vitamins and minerals.

5. Plan special occasions: Carbs are king at special meals and holidays. Communicating your needs with family and friends beforehand can help you avoid peer pressure and garner support for your efforts. Offer to bring a keto-friendly dish so you’ll be sure to have something to eat.

When following a keto or keto-friendly eating plan, do so in the safest, healthiest way possible. Consult your doctor and consider following a plan supported by trusted weight loss and healthy lifestyle experts.

Source: StatePoint

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Insight News • January 28 - February 3, 2019 • Page 5

Community Fourth District judges plan racial bias task force seminar The Fourth Judicial District’s Equal Justice Committee is partnering with the Hennepin County Bar Association and the University of St. Thomas School of Law on an upcoming continuing legal education (CLE) event.

“Bending the Arc Toward Justice: A Review of the Minnesota Supreme Court’s Racial Bias Task Force Report,” will be held from 1 p.m. – 5:30 p.m. Feb. 7, at the University of St. Thomas School of Law, 1101 Harmon Pl., Minneapolis. The seminar will examine the Minnesota Supreme Court’s 1993 Racial Bias Task Force Report and assess its impact on elimi-

Judge Tanya Bransford

Ramsey County Attorney John Choi

Minneapolis Police Chief Medaria Arradondo

nating racial bias and increasing equity in the Minnesota court system.

“This seminar presents an important opportunity for us to

critically assess what progress we have made and where we have fallen short with regard

to improving racial equity in the court system since the Racial Bias Task Force issued its report over two decades ago,” said Judge Mark Kappelhoff, chair of the Fourth District’s Equal Justice Committee. “We also intend to look to the future by offering recommendations to further improve racial equity in our court system.”

The opening panel will feature Minnesota Supreme Court Justice Natalie Hudson, Minnesota Supreme Court Justice Anne McKeig, retired Judge Pamela Alexander, and professor Clifford Greene for a moderated discussion on “The Su-

preme Court’s Racial Bias Task Force: Past, Present, and the Future of Racial Equity in the Courts.”

The seminar includes seven 20-minute sessions on sentencing disparities, the juvenile justice system, cultural diversity in the justice system workplace, the use of interpreters in the justice system, and more. Speakers include the Honorable Judge Tanya Bransford, Ramsey County Attorney John Choi, and Minneapolis Police Chief Medaria Arradondo.

Next step: public meetings

Met Council Nominating Committee selects finalists Eight Black women are among the list of finalists to serve as members of Metropolitan Council, which recently selected finalists for each of the 16 council districts. The finalists will have an opportunity to provide public testimony at four public meetings scheduled in coming weeks.

More than 200 applicants applied to serve as a council member. The nominating committee, which was appointed by Gov. Tim Walz and Lt. Gov. Peggy Flanagan, identified five applicants from each of the districts.

The public meetings will provide an opportunity to see the selection process firsthand. At each meeting, the nominating committee will interview several candidates for four different council districts.

Time will not allow for public testimony at the meetings, though people may submit letters of recommendation for candidates.

Council Districts Meetings:

6 p.m. Jan. 29, Districts 1, 2, 9, 10,Blaine City Hall, 6 p.m. Jan. 30, Districts 11, 12, 13, 14, Oakdale City Hall, 6 p.m. Feb. 12, Districts 3, 4, 15, 16, Savage City Hall, 6 p.m. Feb. 13, Districts 5, 6, 7, 8, Minneapolis Urban League The committee will recommend three candidates for each district to Walz by Feb. 18. The governor will make appointments by March 4.

The nominating committee has historically been comprised of seven members who are current or formerly elected local officials, plus the council chair as an ex officio member. Walz expanded the committee to 12, including the chair and four additional ex officio members derived from the metropolitan community.

Minneapolis City Councilmember, and council vice president, Andrea Jenkins (Ward 8) serves on the nominating committee.

The Metropolitan Council is the regional policy-making body, planning agency, and provider of essential services for the Twin Cities metropolitan region.

The 17-member Metropolitan Council is a policy-making board, which has guided the strategic growth of the metro area for nearly 50 years.

2019 interview finalists District 1: Doug Anderson, Arica Coleman, Kenneth Ferguson, Judy Johnson, Karen Skepper; District 2: Reva Chamblis, Nelima Sitati, Joy Stephens, Tim Willson, Della Young; District 3: Christopher Ferguson, Denny Laufenburger, Jennifer Munt, Douglas Reeder, Norrie Thomas; District 4: Deb Barber, Francis (Frank) Boyles, Gerald Bruner, Gail Cederberg, Molly Koivumaki;

District 5: Katherine Bass, Molly Cummings, Joe Ellickson, Ron Erhardt, Leticia Guadarrama; District 6: Lynnea AtlasIngebretson, Janne Flisrand, Shauen Pearce, Paula Pentel, Thomas Streitz; District 7: C Terrence Anderson, Thomas Forsythe, Robert Lilligren, Kenya McKnight, Juana Sandoval; District 8: David Fisher, Pakou Hang, Cara Letofsky, Abdiraman Muse, Elizabeth Ryan; District 9: Dan Erhart, Christopher Geisler, Kathryn Schwartz Eckhardt, Paul Way, Raymond Zeran; District 10: Karl Keel, Janna King, Angelica Klebsch, Peter Lindstrom, Marie McCarthy; District 11: Mollie Miller, Rolf Parsons, Lori Pulkrabek, Kaying Thao, Susan Vento;

District 12: David Engstrom, Francisco Gonzalez, Julie Ohs, Leonard Price, Jason Willett; District 13: Keith Franke, Richard Kramer, Chai Lee, Jill Smith, Avinash Viswanathan; District 14: C Cooper, Angela Finney, Kris Fredson, Nathaniel Hood, Sean Kershaw; District 15: Steven Chavez, Paul Mandell, Jeff Spartz, Phillip Sterner, Shannon Wohlman; District 16: Danna Bryce Lebrun, Raj Wendy Wulff.

Elling, Rajan,

•

• • • • •

Nominating committee •

• • •

Janet Williams, mayor of Savage, representing Scott County, chair of the nominating committee Dave Bartholomay, mayor of Circle Pines, representing Anoka County Randy Maluchnik, Carver county commissioner George Tourville, mayor

•

•

of Inver Grove Heights, representing Dakota County Andrea Jenkins, Minneapolis City Council vice president, representing Hennepin County John Choi, Ramsey County attorney, representing Ramsey County Lisa Weik, Washington County Commissioner Nora Slawik, Metropolitan Council chair, ex officio member Nikki Villavicencio, disability rights advocate, ex officio member Pahoua Hoffman, executive director of the Citizens League, ex officio member Dr. Joe Hobot, president and CEO of American Indian OIC, ex officio member Ruby Azurdia-Lee, president of Comunidades Latinas Unidas en Servico (CLUES), ex officio member

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Page 6 • January 28 - February 3, 2019 • Insight News

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Lifestyle When nature gives you ice, go ice fishing Winter Fun

By Ray Ruiz Minnesota DNR Ice fishing is one of the coolest things you can do during the winter months in Minnesota … literally.

It’s like having a huge boat made of ice, which allows you to access every single part of the lake (without the expense or hassle of an actual boat). Way cool, if you ask me.

Even if you’ve never tried it before, it’s easy to start ice fishing. All you need are a few simple tools and pieces of equipment. You’ll need an auger for drilling holes in the ice, an ice fishing rod, wax worms and a bucket. An ice chisel also can come in handy. This basic, inexpensive equipment can get you started ice fishing.

Safety is critical when you’re planning to take your family ice fishing. Always make sure to check on the thickness and condition of the ice. You need at least four inches of solid, clear ice for walking on, and more if you’re driving a vehicle.

Check out www.mndnr.gov for more guidelines.

You can use a basic hand auger to make holes in the ice, both for checking thickness and for fishing through. Some-

DNR

Minnesota angler Ray Ruiz (pictured left) said fishing is just as joyful, whether fishing on water or ice. times you can find a cheap used auger at a second-hand store or a garage sale. You can also use a simple ice chisel to break open old used holes made by others.

Outdoor conditions are always changing, so it’s a good idea to be prepared for any change in the weather. It’s important to dress in layers to stay warm while you and your family are ice fishing. Not having the proper winter clothing can make ice fishing cold, uncom-

fortable and even dangerous.

So, make sure to wear a warm base layer, and don’t forget the warm hat, gloves, and boots in order to avoid frost-bite.

I frequently get asked, “What’s the best lake to go ice fishing?” My response is always, “The lake that’s closest to your house or apartment.” If you live in the Minneapolis/St. Paul metro area, you’re surrounded by lakes and ponds. The DNR also has a great family fishing

program called FiN (Fishing in the Neighborhood). FiN stocks small lakes with lots of fish that are fun to catch like bluegills, crappies, perch, northern pike and largemouth bass. With more than 60 FiN lakes around the Twin Cities, there’s probably one near you. Learn more at www.mndnr.gov/fin.

Another recommendation when planning your ice fishing trip is to contact your local bait shops. Local bait shops

have the most up-to-date fishing reports and they can give you recommendations on where to fish, and advice on the newest and hottest baits. They also may be able to tell you about local ice conditions.

So, get on out there and give it a try. When life gives you lemons, it’s said, you’re supposed to make lemonade.

And when Nature gives you ice, go ice fishing. You’ll be glad you did.

Want to get out and have some real winter fun? Here are some upcoming ice fishing events that you and your family can enjoy.

Please make sure to call or go online for more information.

Phalen Freeze Fest – Saturday, Feb. 23, 1 p.m. to 4 p.m., at the Phalen Lakeside Activities Center, 1530 Phalen Dr., St. Paul. The Phalen Freeze Fest is an annual celebration of winter, featuring a variety of winter activities including ice fishing, fire building, cooking over a fire, kicksleds, and more. Free and open to all. More info at tinyurl. com/FreezeFest2019.

Ham Lake Snowbowl – Saturday, Feb. 9, 10 a.m. to 3 p.m., at Ham Lake Park, 1843 153rd Ave. NE, Ham Lake.

Ice fishing, broomball, fat tire bike races, kids’ sledding hill, snow sculpting and more.

Ray Ruiz is a fishing and hunting skills liaison for the Minnesota DNR’s Division of Fish and Wildlife, focusing on outreach to Minnesota’s Latino communities. An avid outdoorsman and accomplished angler with experience in marketing and education, Ruiz holds a Master of Arts degree in Latin American Studies from the University of Minnesota.

Stop questioning Kamala Harris’ ‘Blackness’

By Harry Colbert, Jr. Managing Editor harry@insightnews.com I was in the middle of writing another commentary – one on the need to retrain police on how

to deal with calls on those suffering from mental breaks – but I had to stop in the middle to type this instead.

The need is too urgent.

Dear so-called “woke” Black people: Sen. Kamala Harris is not the enemy. Please do not continue to question her com-

mitment to the causes that Black Americans hold so dear. Do not hold her to an unattainable standard and most importantly, do not question her Blackness.

I don’t even know how this backlash (Blacklash) got rolling so quickly, but my only thought is – and I say it with

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sincerity – there is some Russian bot-farm ramping up Black opposition to Harris, as she would make for a formidable opponent against Vladimir Putin’s chosen puppet, President Donald Trump (known in criminal court documents as “Individual 1,” unindicted co-conspirator) if she were to emerge as the Democratic nominee in 2020.

My social media platforms, Facebook in particular, which has been proven to be prime hunting ground for Russian trolls, are inundated with post after post from a myriad of outlets questioning Harris’ “Blackness.” And by questioning her Blackness I’m talking about in every way. One was even saying she’s less Black and more Indian (her mother is from India and her father is Jamaican). Others, the ones most “woke” tend to share, have to do with her record as a prosecutor in San Francisco and later as the attorney general of California; as if somehow that’s a disqualifier. Come on, really?

One commentary that’s getting way too much traction, cites Harris’ call for parents to take more active roles in children’s lives in efforts to reduce truancy as “evidence” that Harris is somehow not down. In that very commentary it attributes this shocking quote to Harris, “If you’re chronically truant from elementary school, you are four times more likely to drop out and become a perpetrator or a victim

Sen. Kamala Harris of crime. That’s why we’re taking on the truancy crisis in the California Department of Justice.”

Well if that doesn’t show she’s not down for Black people, I don’t know what does.

Again, really?

The commentary even ends with (I am not making this up) “From Russia With Love.”

Hiding in plain sight is the motive behind the attack on Harris, yet many Black people … the socalled woke … will ignore that part and click the share button and pile on in the vitriol. Sadly, I don’t think most are reading beyond the headlines. They see “Harris, prosecutes Black mothers” and that’s enough for them to write her off.

Amazingly, when you scroll through their posts, there’s not a negative world uttered about any of the white Democrats who have either announced or been speculated to run for president in 2020. As the now-

popular saying goes, which is satire for it ain’t gonna happen; “I’ll wait.”

Now, back to Harris’ Blackness. Let’s examine this for a second. She’s a graduate of Howard University, one of the nation’s oldest and most revered historically Black institutions of higher learning. She’s a member of Alpha Kappa Alpha Sorority, Inc., the nation’s first Black Greek-letter sorority. Recently, at an event in Washington, D.C., she was happily greeted to skeewees from her fellow sorors – a greeting that one uninformed white reporter for the Washington Post called “screeching.”

Tell me that ain’t Black. For goodness sake, she announced her intentions to run for president on Martin Luther King, Jr. Day. How much “Blacker” do you have to be?

As I mentioned at the beginning, I stopped writing one commentary because of the urgency of this matter. We cannot let the highly viable candidacy of Harris to be hijacked by trolls of the so-called #DemExit “movement.” Movement is in quotes because, again, I sincerely believe this is a false flag operation coordinated by those seeking to weaken Harris, weaken the Democratic party and by proxy, weaken America.

Some of y’all woke people need to wake up from your wokeness. Seriously.

‘The Year of the Return to Ghana’

Reflecting on Ghana Elder Vusumusi Zulu

Dr. Artika Tyner

Mahmoud El-Kati

“The Year of the Return to Ghana” will be presented Thursday (Jan. 31) at the Minnesota African American Heritage Museum and Gallery in the Regional Acceleration Center, 1256 Penn Ave. N., Minneapolis.

The event take place 5 p.m. to 7 p.m., on the 4th floor.

Speakers will be Dr. Artika Tyner, Mahmoud El-Kati, Elder Vusumusi Zulu and Verlena Makey-Keke.

The panel discussion will include a visual presentation by Tyner on her recent

travels to Ghana with students from St. Thomas University and the projects developed by her educational and justice group.

Former staff of the civil rights organization, The Way will discuss their Ghana visit in the summer of 1969. El-Kati, Matey-Keke, and Zulu took part in the trip and participated in a program of study that consisted of lectures, field trips to historical, cultural and modern industrial sites throughout Ghana. They will reflect on some of their experiences 50 years ago and how

those experiences helped shape who they are today.

“The Year of the Return to Ghana” – a year-long event promoted by Ghana – commemorates the 400th year of the first arrival of enslaved Africans arriving in Port Comfort Hampton, Va. The celebration hopes to repair damaged relations caused by the Atlantic Slave Trade and deadly Middle Passages.

The Jan. 31 event is free with free and parking in the attached parking ramp.

insightnews.com

Insight News • January 28 - February 3, 2019 • Page 7

Bob Marley G Herbo

HIP-HOP 2 Hype Tuesdays

dystopian future starring

Minneapolis

circle led by Dr. Talaya

18-plus

Laurence Fishburne and

9 p.m. – 1 a.m.

Tolefree and Restorative

$22

Keanu Reeves.

21-plus

Practices People of Color

$10

Collective.

Nomad World Pub 501 Cedar Ave. S.,

Friday, Feb. 1

Minneapolis HIP-HOP

21-plus

Aesthetically It! is a list of picks from the editors of Aesthetically Speaking. Aesthetically It! features venues, events, outings and more that are worthy of “It” status. If you have a venue, event or outing that you feel is “It” worthy, email us at aestheticallyit@ insightnews.com

Monday, Jan. 28

Wednesday, Feb. 6

a night of R&B and hiphop with Nuelz, Jus Will,

$4

Monday, Jan. 28 – Sunday, Feb. 10

the 7th Street Entry at First DJ Cam Jones presents

10 p.m. – 2 a.m.

DANCE CLASS

Josiah Woods, Travid

Skyway Theatre

Ruffin, Shardae Robinson,

Afrobeats Technique

Check out a hip-hop dance

711 Hennepin Ave.,

ShayMarie WitIt, Cariah

Ragamala Dance Company

party every Tuesday hosted

Minneapolis

Brinae’, James Mitchell,

711 W. Lake St.,

by T La Shawn with DJs

8 p.m.

Percy Self Made Pryor,

Minneapolis

Francisco and Dan Speak.

All ages

Brady Wade and Rashod

7 p.m. – 8 p.m.

$25

ForKee Aed.

$12 for one class, $60 for six

Monday, Feb. 4

downtown Minneapolis for a showcase at the Skyway.

WRITING

Saturday, Feb. 2

Playwriting I with Josh

Tek & Big Wiz present Burn Nomad World Pub

REGGAE Celebration of Bob Marley

Participants will learn body

Pimento Jamaican Kitchen

isolations, movements to

2524 Nicollet Ave S.,

the beat and coordination.

Minneapolis

Optional performance at the

10 p.m. – 1 a.m.

end of the session

21-plus

Tobiessen REGGAE

Minneapolis

Guthrie Theater

No cover

Thursday, Feb. 7

818 S 2 St., Minneapolis

Celebrate the songs of

nd

9 p.m. – 1:30 a.m.

27th Annual Songs of

21-plus

Freedom – Bob Marley

$7

Remembered

Discover the key ingredients

Dr. Mambo’s Combo

SKIING/FAMILY

Saturday, Feb. 9

Earthstrong!

Chicago’s G Herbo hits

501 Cedar Ave. S.,

by with Correy C, Innanet James and Rexx Life Raj.

Wednesday, Jan. 30

After Rhyming

Avenue for the “Milky Way Tour” with performances

G Herbo

HIP-HOP

Dreamville rapper Bas hits

6:30 p.m. – 8:30 p.m.

FUNK/SOUL

Bob Marley with Innocent Reggae Band.

Sunday, Feb. 10

The Cabooze

of great drama and comedy

James Ballentine Uptown

Burn After Rhyming is a

917 Cedar Ave. S.,

and work towards creating

VFW

Major Taylor 365

hip-hop show presented by

Minneapolis

your own short play in this

2916 Lyndale Ave. S.,

POLE DANCING/

Theodore Wirth Park

Tek & Nic Swisher featuring

9:30 p.m.

six-week class with local

Minneapolis

WORKSHOP

1221 Theodore Wirth Pkwy.,

SoloStar, Reed Benjamin,

18-plus

playwright Josh Tobiessen.

8:30 p.m.

Minneapolis

Yare, Sole and Sake Red

$15 advance, $20 door

6 p.m. – 8 p.m.

Parks.

Take part in cross country

Thursday, Jan. 31

Tuesday, Feb. 5

21-plus

Pole Fit Fusion Challenge

$10

Series

The annual celebration of skiing for all skill levels and ages. Major Taylor 365

DISCUSSION

Marley takes place at The MOVIE

evolved from the Major Taylor Bicycling Club to an

“The Matrix”

organization committed to

The Parkway Theater

increasing the participation

4814 Chicago Ave.,

of the African-Americans

Minneapolis

in bicycling, recreation,

7:30 p.m.

transportation and health

$9 advance, $11 door

The legendary soul and

1620 Central Ave. N.E.,

R&B band features former

Minneapolis

Cabooze. Get your tickets

States of Incarceration:

Prince drummer Michael

11 a.m. – 12:30 p.m.

early as it’s sure to sell out.

Reflective Circle

Bland and others.

18-plus

Minnesota History Center

Sunday, Feb. 3

345 Kellogg Blvd. W., St.

$15

Friday, Feb. 8

Paul R&B/NIGHTLIFE

7 p.m. – 8:30 p.m.

Challenge yourself to take HIP-HOP

No cover

improvement.

Tuesday, Jan. 29

the life and music of Bob

ExperTease Fitness

Cuffin’Season R&B Blast

your fitness to the next level.

Come to reap the benefits

Bas: Milky Way Tour

of working out in a group in

Event

Join activists and people

First Avenue

this five-week drop-in series

Check out “The Matrix,”

Nomad World Pub

who have experienced

701 N 1st Ave., Minneapolis

with Myss Angie.

a classic film about a

501 Cedar Ave. S.,

incarceration for a reflective

8 p.m.

Artist Mama Duvra’s ‘Trending’ to display at Juxtaposition Arts Juxtaposition Arts will present the work of Minnesota-based visual artist Mara Duvra in the 2007 Emerson Gallery on view Feb. 11 – April 6.

Duvra’s current body of work, “Tending: Meditations on Interiority and Blackness,” is focused on centering softer visual representations of women of color, using poetic and ephemeral imagery to understand Blackness beyond public identities.

The work addresses what it is to be hyper-visible and simultaneously unseen.

The opening reception and artist talk will be held Feb. 14 at 7 p.m. Gallery admission and all events are free and open to the public.

“Tending” is about the quiet and quotidian, the still and meditative. With photographic images, poetry, found objects, and small sculptural arrangements, Duvra seeks to create an environment that encourages stillness and contemplation of interior landscapes.

Two of the works by artist Mara Duvra to display at Juxtaposition Arts.

Page 8 • January 28 - February 3, 2019 • Insight News

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