celebrating iowa life
fresh start to the new year smart tips to help reach your healthy eating goals PAGE 4
Sparking student learning in science and tech page 5
Focusing the camera lens on Iowa farm women page 6
How to stick with your New Year's resolutions page 8
from the editor
BY dirck steimel
Here's to a healthy new year Yes, it’s time to turn over the calendar and get a good start on 2014. January is always an ideal month to start good new things, like new eating habits, new exercise routines and other activities that can lead to new interests, new social connections and a whole new outlook on life. In this month’s Family Living, we’ve got a lot of that information to help you do that. First off, January is a perfect month to start eating better. And you know, mom was right, we should all eat more vegetables. In fact, as Teresa Bjork notes in her food column, Iowa ranks very low among states in per-capita vegetable and fruit consumption, well below the levels recommended by health professionals. That’s why the Governor’s Healthiest State Initiative, as well as many other
Volume 24 Number 1 A publication of the Iowa Farm Bureau for ag-supporting members.
Editorial Staff Editor Dirck Steimel Senior Features Writer Teresa Bjork Photographer/Writer Gary Fandel Iowa Farm Bureau Federation Craig Hill, president; Joe Heinrich, vice-president; Denny Presnall, secretary-treasurer and executive director; Edward G. Parker, general counsel. Board of Directors (District 1) Carlton Kjos, Decorah (2) Charlie Norris, Mason City; (3) Phil Sundblad, Albert City; (4) Doug Gronau, Vail; (5) Mark Buskohl, Grundy Center; (6) Nick Podhajsky, Traer; (7) Andrew Hora, Riverside; (8) Calvin Rozenboom, Oskaloosa; (9) Jim McKnight, Afton. Family Living (ISSN 1941-5486) is published monthly by the Iowa Farm Bureau Federation, P.O. Box 670, Iowa Falls, IA 50126. Subscription price of $2 per year for mailing in the continental USA included in the dues of Farm Bureau members in Iowa. Additional subscription fee required for mailing outside of the continental USA. Periodical postage paid at Iowa Falls, Iowa. Please send change of address to your county Farm Bureau office. Postmaster send address changes to Family Living, Spokesman Press, P.O. Box 670, Iowa Falls, IA 50126. Editorial offices for Family Living are located at the Iowa Farm Bureau, 5400 University Ave., West Des Moines, Iowa 50266. Contact Family Living at 515-225-5416. Copyright 2014
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family living january 2014
groups around the state, are working to get Iowans to eat more vegetables and fruit. You can find out what they are doing, and how we can all pitch in to move Iowa up in the vegetable-eating rankings, in Teresa’s column. Along with adopting better eating habits, most of us would benefit from adopting a healthier all-around lifestyle. That usually includes more exercise. In Family Living this month, we look at ways to develop healthier, enduring habits so that your new exercise routine doesn't run out of steam by Groundhog Day. Some of the keys, our experts say, are finding activities that you really like to do for exercise and building up your routine, instead of trying to run a 5K the first day out. For lots more strategies on developing a healthier lifestyle, keep reading. Also in this month’s Family Living, we catch up with Iowa photographer Marji Guyler-Alaniz, who has made it her mis-
table of contents
sion to capture images of female farmers around the country. She strives to show the real-world women doing what they really do on the farm, and it’s really struck a nerve in Iowa and all over the world. Don’t miss our story, and find out how to check out her photos. So now that the holiday decorations are put away, settle in with a warm beverage and enjoy our January issue of Family Living. And while you are spending January cooking better, eating more healthfully or making your exercise routines routine, keep an eye out for something that would make a good Family Living article. We are always looking for good features and love to hear from our readers. You can reach us at 515-225-5416 or email us at firstname.lastname@example.org.
Dirck Steimel Editor
Features Inspiring future scientists A new state initiative aims to get young Iowa students excited about careers in science, technology, engineering and math, also known as STEM learning. page 5 Focus on farm women An Iowa photographer documents the growing number of "FarmHers," or women in agriculture, today. page 6
Departments Member benefits Get a jump start on your New Year's resolutions with exclusive savings on insurance and health screenings for Farm Bureau members. page 3 Appetite for Iowa Adding fruits and vegetables to your diet can be challenging. A Hy-Vee dietician offers tips for sneaking in healthy produce in family meals and snacks. page 4
Healthy living Take those first steps towards your fitness goals. Iowa State University wellness experts share advice for staying motivated year-round. page 8 On the cover Katie Jackson, a dietician at the new Hy-Vee grocery store in Ankeny, prepares a fresh salad with mixed greens, raspberries and nuts from the produce aisle. Jackson encourages her customers to fill up half their plates with fruits and vegetables for a nutritious meal. Cover photo by Gary Fandel
Kick start your new year's resolutions farm bureau members can save on insurance, health screenings With the start of the New Year, we're all looking ahead and setting new resolutions for 2014. Kick start your goals to save money and to get healthy with these exclusive benefits for Farm Bureau members in Iowa. Be prepared for the unexpected. With Iowa’s devastating tornadoes, floods and snow storms, property owners should take the time to assess their insurance coverage and update policies regularly. Give yourself peace of mind by reviewing your current insurance coverage with your local Farm Bureau agent. Call for an appointment today. Know your health risk. In a single year, Stroke Detection Plus referred more than 800 Farm Bureau members to their family physician after its preventative health screenings showed they were at risk. Stroke Detection Plus offers simple, non-invasive ultrasound tests that detect risk for stroke, heart disease and osteoporosis. To find a Stroke Detection Plus screening near you and to schedule an appointment, call 877-732-8258. Be sure to mention you’re a Farm Bureau member and qualify for $35 savings on the four tests. Improve your hearing. Having trouble hearing conversations with family and friends? As a Farm Bureau member, you can get a free hearing test through a participating ClearValue Hearing Healthcare provider. Call toll-free 888-4977447 to find a provider in your area. Save on health care costs. If you are self-employed or a business owner with multiple employees, you may qualify for thousands of dollars in tax savings to help reduce outof-pocket and health insurance premium costs. Find out if you qualify for the tax savings and exclusive member discounts by calling BASE, a benefit administration company headquartered in Adel, at 866-550-5525.
health care answers Iowans can expect to hear more news about the Affordable Care Act (ACA) as it rolls out in 2014. If you have questions about the Affordable Care Act and how it will impact you, make an appointment to meet with your local Farm Bureau agent and see what the best option is for you.
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january 2014 family living 3
EDUCATING IOWA'S NEXT GENERATION New initiative prepares Iowa students for future careers in science and technology. BY TERESA BJORK A growing number of Iowa students are learning the science, technology, engineering and mathematics (STEM) fields that will drive the jobs of the future. Iowa Gov. Terry Branstad created the STEM Advisory Council in 2011 as both an educational and economic development initiative, explained Jeff Weld, the council’s director, at the Iowa Farm Bureau annual meeting last month.
The Iowa Governor’s STEM Advisory Council has approved nine “scale-up” programs in 2014 to deliver STEM lessons to Iowa classrooms. These “scale-up” programs have allowed the STEM Advisory Council to take successful, existing lesson plans and quickly grow them across the state, Weld said. “Almost overnight, we have succeeded in delivering top, world-class STEM programming to the youth of our state in dizzying numbers,” Weld said. “This year, 100,000 Iowa kids are estimated to be impacted by this program, which is amazing. It’s goose-bumps material.”
“The K-12 factory, industrial model does not fit the 21st century. So at Howard-Winn as a district, we are trying to disassemble education as we know it and create something new," Carver said. This fall, every student in the Howard-Winneshiek School District received a digital device: an iPad for K-6 students and a Mac Book Air for junior high and high school students. The Howard-Winneshiek classrooms are also connected to other classrooms across the country, allowing students to learn “beyond the zip code,” Carver said.
Hy-Vee dieticians recommend that Iowans eat a "rainbow" of fruits and veggies for a well-balanced diet. Examples of in-season winter produce include, top row: pomegranates, turnips and kiwano (horned melon); middle row: kale, pears and carrots; bottom row: cranberries, sweet potatoes and dragon fruit.
Weld said the state’s STEM program aims to boost Iowa’s status as a world leader in education, while also providing employers with the skilled work force they need to locate in Iowa.
Early results indicate that STEM programs are making an impact, Weld said. Surveys have shown that students who participate in Iowa STEM courses score higher in science and math in basic skills tests, and students say their interest in STEM careers has grown.
For example, one of the school’s kindergarten classes is studying sharks, so the teacher set up a free Skype chat between the young students and an oceanographer from San Diego, Carver said.
Jackson said it's best not to force a child to eat something, or create a negative association with the food. But go ahead and serve what the rest of the family is eating, instead of serving a different meal for just one, Jackson recommends.
The Iowa STEM initiative is still in its “toddler” phase, but has made rapid progress in increasing the number of Iowa students who receive STEM training, Weld said.
For students to compete globally, Iowa schools need to change what education looks like, said John Carver, superintendent of the Howard-Winneshiek School District.
“Across Iowa, there are thousands of kids who have digital devices in their hands …; we need to leverage those tools to enhance their learning, focusing in on what Iowa does best, and that’s food, fuel and fun,” Carver said.
The Iowa Legislature approved $5.2 million in state funding for STEM programs in fiscal year 2014, up from $4.7 million the previous year.
Carver said school districts and educators have reached a “printing press moment,” with technology altering how schools will teach in the future.
Continued from page 4 To make fruits and vegetables more appealing to picky eaters, Jackson recommends incorporating them with other foods. For example, you can wrap a banana in a tortilla with peanut butter or make a yogurt parfait with fresh or frozen berries. You can also sneak vegetables into meals, such as adding carrots to a casserole or whipping up a smoothie with kale or spinach, Jackson said. “Rather than focusing on eating (vegetables) plain, you can add a little cheese to your broccoli to get your kids to eat a dish,” she said. However, if your picky eater still refuses to eat vegetables, like I did as a kid, then don’t get discouraged, Jackson said. Research shows that it can take up to 12 to 15 attempts before a child begins to accept a new food.
“A lot of parents are worried that their child will go hungry. They definitely won’t go hungry. They will eat when they are hungry,” Jackson said. “It’s about offering the variety, and not getting down if they are refusing it. It’s just trying and trying again. One day they may eat something, and the next, they may not. Their palates are changing, and every day is different," she adds. If you're looking for quick, easy and healthy meal ideas that the whole family will enjoy, visit Iowa State University Extension's "Spend Smart. Eat Smart" website at http://www. extension.iastate.edu/foodsavings/.
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JANUARY 2014 family living 5
STORY BY VALERIE VAN KOOTEN
IOWA PHOTOGRAPHER TURNS HER FOCUS ON WOMEN FARMERS FarmHer shares the bigger picture of women and their role in agriculture.
are the principal operators of 14 percent of the nation’s farms. But it might be hard to tell that in photos representing farm life.
ccording to U.S. Department of Agriculture statistics, 30 percent of the 3.3 million U.S. farm operators are women, and women
Iowa photographer Marji Guyler-Alaniz has earned international recognition for spotlighting the role that women play in agriculture today.
Marji Guyler-Alaniz of Urbandale has made it her mission to reflect the country’s female farmers through her photography. The catchy name of her company, FarmHer, tells the story of her passion.
Kellie Gregorich, a Dubuque farmer and Farm Bureau member, was featured in a series of photos by Marij Guyler-Alaniz, a photographer from Urbandale. Guyler-Alaniz launched the "FarmHer" project to bring attention to the growing number of women in agriculture. PHOTOS COURTESY OF MARJI GUYLER-ALANIZ, WWW.FARMHER.ORG
EVEN THOUGH SHE never lived on a farm, Guyler-Alaniz grew up in Iowa, received degrees in graphic design, journalism and photography from Grand View College in Des Moines, and worked at a crop insurance company. For the past five years, she has also run a photography business on the side.
a Dodge commercial about farming — with all men in it,” she says. “About a month later, there was an article in the paper about how women aren’t portrayed in agriculture. I thought that maybe I could start to change people’s perceptions about what a farmer really is.”
It wasn’t until last year’s Super Bowl that Guyler-Alaniz had her “aha” moment. “During the Super Bowl, there was
AS GUYLER-ALANIZ points out, women have always been involved in agriculture, whether they label themselves “farmers” or not. "Women often refer to themselves
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There have been single women running farms, women working with spouses, women working with fathers and brothers. Older women and high school women. White women and women of color.
To find out more about Marji Guyler-Alaniz, view her photography and purchase T-shirts, go to www.farmher.org. Van Kooten is a freelance writer from Pella.
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BY kristin Danley-greiner
Taking the first step Small changes deliver big health benefits Tried to stick to a fitness routine, but can't stay motivated? Check out these tips from wellness experts. Whether you want to ramp up an existing routine or start anew toward a healthier you, there are many steps you can take to achieve the results you’re seeking in the New Year. Katherine Knobbe, Rachel Wall, Jody Gatewood and Sarah Francis, who are all Iowa State University Extension nutrition and health specialists, shared their tips and advice for healthier living in 2014. If someone has fallen out of a healthy living routine, what advice do you have in general for them to be motivated to get back into it?
Ask yourself why you fell off in the first place, Knobbe said, then look at your previous routine: Did it fit with your lifestyle? Being healthy should fit in with your everyday life. Build off of previous successes, Wall said. What steps did you take that worked well in your previous healthy living routine? Maybe it was packing a well-balanced lunch the night before or putting tennis shoes in your car so you could walk over your lunch break. Building off of these small successes can help secure larger goals. Identify an activity you find fun, or look into learning a new way to be active that you think would be fun, Gatewood said. The more you enjoy doing something, the more likely you are to do it. Don’t tell yourself
you are going to get back in shape running if you don’t like to run, because it won’t last. If you haven’t had a physical for a while, consider getting one, so you know your health status. If you find out your cholesterol or blood pressure is rising, you may be motivated to take action. If someone is taking that first step to healthier living, what advice do you have for him or her? First, make individualized reasonable, attainable goals, Knobbe said. For example, if your goal is losing weight, a reasonable goal is to lose one pound a week. Also, reward yourself with non-food items, such as a facial or new outfit when a goal is reached. If you have any health problems, consult your doctor first.
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Being healthy should fit into your everyday lifestyle, say Iowa State University Extension health specialists. Finding an activity you enjoy, such as walking or hiking, can boost your overall fitness.
Start small, Wall said. You want your behavior changes to be habits you continue to do for the rest of your life, not just for several months. Think of a healthy behavior you would like to obtain, such as regularly exercising. Start off with 10- or 15-minute walks, and gradually increase to the recommended 30 minutes per day. Too many times, people try to completely change their eating habits and
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8 family living january 2014
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exercise habits all at once, Gatewood said. They get overwhelmed, burned out and go right back to where they started. Set one goal to work on. Once they have succeeded at that goal for a month, set another goal. So I've started exercising again. What are some suggestions to stay motivated? Make yourself accountable for your goal. Share your goal with someone, and keep them updated on your progress. If you don’t think you can do it on your own, consider getting a physical trainer and dietitian to help you with your goals. Find a friend or a co-worker, Gatewood said. Going to a gym or looking into the resources at your local park and rec are also ways to connect with others to help motivate you to get active. You could also start your own group for walking, running, etc. These people can help motivate you to eat healthier as well. And with technology, there are lots of online groups or support. There are apps like Fitness Pal and RunKeeper that you can log your workouts and eating and share with friends online. This can motivate some people because they know others are watching what they are doing. What are some great options for exercise? If someone has the financial resources and wants to join a gym, they have equipment, group classes, possibly personal trainers to work with, so it can be a good option, Gatewood noted. But the gym is not for everyone. And you can get active without a gym. Walking is a great exercise. In the winter when it is cold outside, consider walking in the mall or around a store, in the halls at your office. Sometimes in small towns, the gymnasium at the school is open at night or on weekends for walking or shooting hoops. Any kind of activity that gets you moving and increases your heart rate is a good activity, Wall said. You can check out exercise DVDs from your local library or see if your local school has open gym nights where you can use the facilities free of charge. What matters is which activity you will enjoy and keep you motivated, Knobbe said. It is recommended that adults get 2.5 hours of moderateaerobic exercise a week or 30 minutes a day. What most people forget that the 30 minutes doesn’t have to be all at the same time. Make exercise a part of your daily routine and a priority. Danley-Greiner is a freelance writer from Runnells.