Page 1

celebrating iowa life

Iowa charm serving up fresh coffee and smiles at Cedar Falls' Barn Happy PAGE 6

Sowing the seeds of conservation in Iowa page 5

Farmers markets move indoors for the winter page 8

Helpful tips for stress-free Thanksgiving meals page 10

november 2013


from the editor

BY dirck steimel

Giving thanks for iowa's bounty One of the things I love about Iowa is the dramatic change of seasons in our state. That’s especially true in November. With the vegetable gardens and pumpkin patches gone, the corn and soybeans in the bin and most of the leaves off the trees, this is the month we can really settle into the season of family gatherings, good food and exploring Iowa’s cool-season treasures. We do all that and more this month in Family Living. The big November event is, of course, Thanksgiving dinner. The meal can be a real pressure cooker for cooks, but Ter­ esa Bjork has it covered for Family Living readers. In her monthly food column, Teresa provides tips on what to do (shop ahead and give the turkey adequate time to thaw), what to avoid (food contamination from the uncooked bird) and extras to include, such as healthier side dishes. It’s stuffed with just a lot of good advice

Volume 23 Number 11 A publication of the Iowa Farm Bureau for ag-supporting members.

for a healthy, and less stressful, holiday. With this year’s Thanksgiving later in the month, there will be plenty of time to explore interesting places around the state. We highlight a few in this issue, including Barn Happy in Cedar Falls. The restored barn on the city’s west side has grown into a magnet for visitors, as well as a gathering spot for locals. It’s got about everything you want this time of year: good food, Iowa-made crafts and gifts and the hospitality that makes our state stand out. Read about Barn Happy in Family Living, then make the trip to check it out in person. We also take a look at the growing number of indoor farmers markets in Iowa, which are set to open this month in towns all over the state. As the organizers note, there is always a surprising variety of produce and other products at the winter markets, especially as farmers extend the growing season with high-tunnel buildings and other improved growing methods.

table of contents

Something else you might notice as you are driving around Iowa this month: green shoots of new plants poking through the surface of already-harvested fields. That’s because thousands of additional Iowa farmers have jumped on the cover crop bandwagon this fall as a way to protect the soil and reduce nutrient losses. It’s another way that farmers are stepping up to protect the environment as they produce the food and fuel the world needs, and you can read about it in Family Living. Have a great November, and keep an eye out for something that will make a good Family Living feature this winter, or even next spring. We love to get suggestions from our readers; many of our best story ideas come from them. Give us a ring at 515-225-5416 or email us at familyliving@ifbf.org.

Dirck Steimel Editor

november 2013

Features Feeding the hungry Iowans are stepping up to help families struggling with food insecurity both at home and abroad. page 4

Appetite for Iowa Take the stress out of preparing the Thanksgiving turkey with a few simple tips for serving an easy, healthy holiday meal. page 10

A slice of Iowa Barn Happy in Cedar Falls makes customers smile with Iowa-made foods, crafts and baked treats. page 6

Healthy living In the holiday hustle and bustle, don't forget to take the time for yourself to stay healthy. page 12

Taking the market indoors Several Iowa communities host winter farmers markets so customers can buy favorite local foods for the holidays. page 8

On the cover Tim and Kris Boettger remodeled an old livestock barn on their acreage near Cedar Falls to open the Barn Happy coffee shop and gift store. Barn Happy offers local foods, crafts and more from Iowa farmers and artisans.

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 2013

Do you have a story idea for Family Living? Please send us an email at familyliving@ifbf.org.

2

family living november 2013

Departments Member benefits You don't have to stay overnight at grandma's crowded house for the holidays. Book a hotel for less with exclusive discounts for Farm Bureau members. page 3 Environment Iowans will notice cover crops popping up in fields this fall as more farmers adopt the conservation practice. page 5

Cover photo by Gary Fandel


member benefits

save money on your holiday travels Book a hotel stay for less with exclusive member discounts Sure, you’re looking forward to visiting family for the holidays. But maybe you aren’t so thrilled about having to sleep on the couch or sharing a bathroom with a half dozen relatives. Now you can book a hotel room, and treat the kids to a night at the hotel pool, without breaking your holiday budget by taking advantage of exclusive hotel savings for Farm Bureau members. Members can save 20 percent off published rates at participating Choice Hotels nationwide, including Comfort Inn, Comfort Suites, Quality Inn, Econolodge and Sleep Inn. Farm Bureau members can also save an additional 20 percent off the best available rate at participating Wyndham Hotels and Resorts, including Microtel, Days Inn, Super 8, Baymont Inn and Suites and Ramada. The discount isn’t available upon walk-in or by calling a hotel directly. Call Iowa Farm Bureau's member helpline at 866-598-3693, and ask for the Iowa Farm Bureau discount codes to use when mak-

visit the hall of pride Planning a trip to Des Moines for some holiday shopping? Take your family to the Iowa Hall of Pride, located on the first floor of Hy-Vee Hall at the Iowa Events Center in downtown Des Moines. Iowa Farm Bureau is a presenting sponsor of the Iowa Hall of Pride, which showcases the achievements of Iowans. Farm Bureau members receive free admission to the Iowa Hall of Pride. Just present your Farm Bureau membership card when entering the facility.

ing a reservation at participating hotels. Or visit www.iowafarmbureau.com/benefits

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feeding the hungry Iowans are stepping up to help provide food relief for families in need.

T

he generosity of Iowans has helped many families struggling with food insecurity, but the need is still great both at home and abroad. “Not one sector can handle this (hunger problem),” said Cory Berk­ enes, executive director of the Iowa Food Bank Association, at the recent Iowa Hunger Summit in Des Moines. “It takes a community, it takes the state, it takes the corporations and our churches. If we can all do our part, we can make a big difference.” The Iowa Hunger Summit, held on the eve of the World Food Prize

ceremonies in October, attracted a record 684 attendees who wanted to learn more about how they can help solve food insecurity. The Iowa Farm Bureau and FBL Financial are joint sponsors of the Iowa Hunger Summit. Even though Iowa is considered the “world’s bread basket,” many Iowa families face food insecurity. A survey conducted by the AARP in September found that onefourth of Iowa households have struggled with food insecurity. Onehalf of Iowans say they know a family member, friend or neighbor who is food insecure. One in five Iowans say they have run out of food before having enough money to buy more. The good news is that Iowans are

story and photo by teresa bjork Megan Nelson, left, scoops up noodles while Payton Downing, second from left, packages the macaroni and cheese meal into plastic bags. The seventh-graders from St. Augustin School in Des Moines volunteered at the Iowa Hunger Summit meal-packaging event, presented by DuPont Pioneer and Meals from the Heartland, an Iowa-based food relief organization. helping to fight hunger. The AARP survey found that 66 percent of Iowans have donated to a food drive in the last year and 84 percent said they would be interested in donating if asked.

However, Iowans can do more than just donate to a food drive, said Matt Russell, state food policy coordinator for Drake University’s Agricultural Law Center and a farmer from Lacona.

“We need to start asking people, as one of your ways to combat hunger, have you stood up and advocated for (food relief) ...; that’s as important of an action as giving to a food bank,” Russell said.

Give thanks for your many blessings.

Happy Thanksgiving from our family to yours.

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environment

BY dirck steimel

Sowing the seeds Iowa conservation efforts take flight Expect to see more fields planted with cover crops this winter as farmers adopt new conservation practices. Iowans in every county of the state will see something different, and something unusually green, this fall as farmers wrap up the 2013 corn and soybean harvest. Newly-germinated seeds of winter rye, tillage radish, triticale and other plants, which were sown as cover crops, are just starting to emerge on thousands of Iowa acres, pushing through the black dirt of harvested fields. The cover crops will stay on the fields through the winter months, acting as a blanket of sorts. The growing plants will help trim soil erosion and will significantly reduce the chances

that nutrients, like nitrogen and phosphorus, will end up in Iowa’s rivers, lakes and streams. Then after the snows melt away and spring rolls around, the cover crops will be removed to make way for another crop of corn and soybeans. Cover crops are one of the key tools outlined in the innovative Iowa Nutrient Reduction Strategy. The strategy is designed, in part, to help farmers to voluntarily adopt practices that improve their soil and help keep nutrients from reaching Iowa’s waters and eventually the Gulf of Mexico. “Iowa farmers are responding to research that is showing that cover crops are very effective at protecting water quality by holding soil and nutrients,” said Iowa Agriculture Secretary Bill Northey.

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photo by gary fandel Pilot Ralph Storm, with Storm Flying Service in Webster City, spreads cover crop seeds by air for local farmers. Iowa farmers plant cover crops, such as radishes and winter rye, to help prevent soil erosion and protect water quality.

Earlier this year, the Iowa Depart­ ment of Agriculture and Land Stew­ ardship (IDALS) offered to pay half the cost of planting on up to 160 acres for those farmers trying cover crops for the first time. Within days of offering the cost-share program, some 1,125 Iowa farmers stepped up as new adopters of cover crops and the other conservation programs. In all, cover crops and other conservation practices have been adopted on nearly 121,000 acres. Eventually, IDALS increased funding to $2.8 million to meet the demand.

That means Iowa farmers are put­ ting up $2.8 million, and likely much more, of their own money on cover crops, Northey said.

planted right after the combines finished harvest as farmers rushed to beat the cold Iowa winter.

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Iowa ag and conservation officials expect cover crop acreage to continue growing as farmers become more familiar with the practice. A real key to success in cover crops is getting them seeded in time to germinate before the killing frost of the fall. That’s why many of Iowa’s cover crops were sown early by aerial applicators, who dropped the cover crop seed in standing corn and soybean fields. Other acres were

Watch the "Iowa Minute" to see how Iowa farmers are using aerial seeding to plant cover crops to protect soil and water quality. Find the video at http://www. iowafarmbureau.com/ public/144/newsroom/ iowa-minute. Click on the "environment" tab.

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november 2013 family living 5


IOWA CHARM

SERVING UP SMILES AT 'BARN HAPPY' A Cedar Falls family renovates their old barn to showcase Iowa foods and crafts.

S

tep inside the large white barn just west of Cedar Falls, with the “Barn Happy” sign out front, and you’ll be surprised — and, yes, happy — by what you discover. That’s because Barn Happy offers a little bit of everything. It’s a bak-

ery with made-from-scratch rolls, pies and treats. It’s a coffee shop with fresh roasted java. It’s a café with soups, sandwiches and other Midwestern lunch favorites. And it’s a gift shop with crafts, food and home décor from Iowa farmers and artists. THIS MIX IS WHY Barn Happy has become a community gathering spot, a place where customers can sit around a table with friends and

STORY BY TERESA BJORK PHOTOS BY GARY FANDEL Top right: Barn Happy in Cedar Falls is a favorite lunch spot for Red Hat Ladies clubs and "gal getaways." Above: Barn Happy's renovated hayloft showcases antiques for sale.

Cedar Falls

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“It’s morphed into this (business) that I never would have in a million years dreamed of,” says owner Kris

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Continued from page 6 Boettger and her husband, Tim, opened Barn Happy back in 2002, after cleaning out and restoring an 80-plus-year-old livestock barn on their acreage west of Cedar Falls. The couple bought the acreage to raise their two children, Ike, now 18, and Adrienne, 15, in the country. Yet at the time, on Tim’s salary as a minister, they couldn’t afford the acreage unless they found a use for the barn and outbuildings. So Tim raised hogs inside the barn. Meanwhile, Kris Boettger wanted to find work that allowed her to see her kids off to school with a good breakfast and to greet them when they came home on the bus. “We prayed over it for over a year, then literally one night, just as I was falling asleep, I got this idea in my head ­— out of the blue — to take the hog building and turn it into a store,” Boettger says.

plan a visit Barn Happy, located at 11310 University Ave. in Cedar Falls, is open for the season from March through December. Hours are 9 a.m. to 3 p.m., Wednesday through Saturday. Lunch is served from 11 a.m. to 2 p.m. For more information, call 319-266-0888 or visit www.barnhappy.net.

So the Boettgers fixed up the old barn. The building was in excellent condition despite its age. But they had to scoop out the 6 inches of packed hog manure that covered the cement floor. “When we finally got down to cement, it was so exciting. We were pumped,” Boettger recalls with a laugh. “And then we bleached everything three times with a power washer.” Nowadays, the barn is filled with home décor and gift items instead of hogs. But you can still see the barn’s original woodwork and climb the stairs into the hayloft, where you’ll find country-style antiques for sale. Boettger says she stocks the gift shop with as many Iowa-made foods and crafts as she can find. Barn Happy sells Iowa honey, jams, soaps and popcorn. Many customers stop by the store to find gifts for bridal and baby showers, or to give out-of-town relatives a taste of Iowa. Other popular items include the Monastery Candy caramels, from Our Lady of the Mississippi Abbey in Dubuque, and flavored coffees, roasted locally in Des Moines. “There’s great stuff made in Iowa, and Iowa just doesn’t get enough publicity for our variety of products,” Boettger says. “So I really like promoting local people who make local foods and crafts, because it’s

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Barn Happy's lunch menu includes loose-meat sandwiches, fresh salads and homemade desserts, including lemon meringue pie and raspberry coffee cake, listed as one of the "100 things to eat in Iowa before you die" by the Des Moines Register. Below right: A colorful barn quilt is one of many unique Iowa-made items offered for sale. an art. It’s fun to meet them, fun to work with them. They are so thankful that they have an outlet for their products.”

by the Des Moines Register. “My one pre-requisite (for the bakers) is homemade: use butter, use sugar, use cream, use real ingredients,” Boettger says.

Barn Happy is also a favorite lunch destination for church groups, Red Hat Ladies and “girl’s day” outings. The menu includes loose-meat sandwiches; chicken salad, tuna salad or crab salad sandwiches; the soups of the day; and quiche.

During the holiday season, Barn Happy offers its best-selling “Java Jingle” coffee, a blend of pecan, cinnamon, vanilla, rum and caramel flavors. “When we close (for the season), people will buy three to four pounds of (Java Jingle) to get them through the winter,” Boettger says.

But it’s hard to leave Barn Happy without indulging in one of the homemade desserts. Boettger has hired a staff of six bakers who make caramel and pecan sticky rolls, cream pies and Scotcheroo bars. The Barn Happy’s famous raspberry coffee cake was named one of the “100 things to eat in Iowa before you die”

Boettger and the Barn Happy crew are also gearing up for the Christmas open house Nov. 9. The shop will welcome 25 vendors offering local crafts, antiques and foods — with lots of samples to snack on

and free coffee throughout the day. Barn Happy also ships out Iowamade gift boxes to anywhere in the country during the holiday season. “You get a real snapshot of Iowa here at Barn Happy — our ag roots and hospitality and the products we make. It gives you a real overview of the state," Boettger says.

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november 2013 family living 7


Don't say goodbye to farmers markets Shop for Iowa-grown foods and crafts at winter farmers markets open for the holiday gift-giving season. by valerie van kooten

N

ow that the weather is turning cold and the last pumpkins have been sold at your local farmers market, you might think you

won’t see your favorite vendors for several months. However, that’s not true at many places in Iowa, where markets run year-round and sell not only produce, but also meats, cheeses, home-baked goods and much more. Check out one of these winter markets. Dubuque: The Dubuque Winter

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Farmers Market touts itself as the first winter market in Iowa and got its start from a customer who didn’t want to quit buying eggs from her favorite vendor. Paula Connors, a volunteer for the market, says the original market grew from about a dozen vendors to about 30.

squash, onions, canned goods, meat, cheese, eggs, baked goods, honey and occasionally maple syrup. A memorial grant is offered each year; vendors can apply for $250 to expand their operations.

located at the Colts Center at 1101 Center Ave. For more information, go to www.fourmounds.org, under Missions and Programs.

The market offers produce, includ-

The Dubuque Winter Farmers Market runs on Saturdays from 9 a.m. to noon from November to

Ely: This town of 1,800 located between Cedar Rapids and Iowa City revs up two Saturdays every month in the winter, when the farmers market sets up inside the

ing hydroponic leafy vegetables, root vegetables, garlic, potatoes,

the end of April, shutting down a few weeks at Christmas, and is

Continued on page 9

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Davenport. More than 150 vendors sell year-round in products ranging from produce, baked goods, meats and wines to alpaca yarns, crepes, candles, soaps and more. “You’ll find some of our vendors selling outside, even in the winter!” says Market Coordinator Dianna Blake.

The New Bo City Market in Cedar Rapids is open year round, offering locally grown produce, baked goods, wines and gifts, as well as start-up restaurant vendors.

Continued from page 10

says Matt Brummett, coordinator of the Creston Indoor Farmers Market.

public library from 9 a.m. to noon. “The cool thing is that the community just comes in and ‘grabs a chair,’” says Ali Alldredge, one of the market managers. “It’s the place for people to catch up.” For more information, go to http:// elyfarmersmarket.blogspot.com/. You can sign up there to be part of a mass email list that will notify you of upcoming markets.

Markets are located at She-Nae’s Recycled & Renewed Store at 311 W. Montgomery in Creston. Friday hours are 11 a.m. to 6 p.m.; Saturdays are 9 a.m. to 5 p.m. For more information, contact Brummett at 641-344-5336. DAVENPORT: The setting of an old freight house makes the name of the Freight House Farmers Market pretty self-evident, and it provides a quaint setting in downtown

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CEDAR RAPIDS: The New Bo City Market is celebrating its one-year anniversary as a public market with a farmers market component. The site has 22 permanent businesses, with about 25 farmers market vendors. Hours are Thursdays 11 a.m. to 8 p.m. (farmers’ market runs 4 p.m. to 8 p.m.); Saturdays 8 a.m. to 8 p.m.; and Sundays 10 a.m. to 4 p.m. For more information, go to www.newbocitymarket.com.

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Van Kooten is a freelance writer from Pella.

MT. VERNON: The farmers market at Mt. Vernon opened in the mid-2000s and has been running an indoor winter segment of that since 2007. “Basically, our vendors wanted to keep in contact with their customers for the entire season,” says Danielle Martin, the Mt. Vernon market manager.

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DES MOINES: Morphing from the incredibly popular summer farmers market, the Downtown Winter Farmers Market started in 2006 and brings in 110 to 130 vendors each week in two downtown buildings.

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“Growers are exploring new methods of producing food, using high tunnels and protecting growing methods,” says Director Kelly Foss. “So you might be surprised at the amount of produce you see here, even in the winter.”

“This is a great outlet for farmers to sell what they still have available in the fall and early winter months,”

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The market is located at the First Street Community Center in Mt. Vernon and runs Saturdays 10 a.m. to noon. For more information, contact Martin at 319-310-4145.

CRESTON: This southwest Iowa town is going into its second season of an indoor market, which will run weekends through Dec. 21 and sell eggs, chicken, packaged meats, baked goods and produce.

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Running from November to the end of April, the market brings in 10 to 20 vendors each week who sell squash, potatoes, onions, garlic, hoop house vegetables, spinach and locally produced wines, meats and baked goods.

The Downtown Winter Farmers Market will run two weekends this winter — Nov. 22-23 and Dec. 13-14. The market is located in the Capital Square Building and the Kaleidoscope at 400 Locust St. Hours are Fridays, 11 a.m. to 2 p.m., and Saturdays, 9 a.m. to 1 p.m. For more information, go to www.desmoinesfarmersmarket.com.

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The Freight House Farmers Market is located at 421 West River Drive in Davenport and is open on Tuesdays from 3-6 p.m. and on Saturdays from 8 a.m. to 1 p.m. For more information, go to www.freighthousefarmersmarket.com.

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BY teresa bjork

For every Thanksgiving meal with family and friends gathered around the table, there’s a cook who woke up at the first light of dawn, preheating the oven and prepping the turkey. Teresa Bjork is a features writer for the Iowa Farm Bureau. In addition to baking and cooking, she also enjoys gardening and eating her way across Iowa.

Whether you’re preparing your first Thanks­ giving dinner, or your 21st, it’s always good to brush up on the cooking basics. Here are a few tips to lighten up your workload, and your mood, on turkey day. Prepare ahead of time. Don’t make the same mistake I have and wait until the day before Thanksgiving to buy your groceries, unless you

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like waiting in long checkout lines and fighting over the last package of rolls. If you’re preparing a frozen turkey, buy the turkey in advance. It takes two to three days to thaw a frozen turkey in the refrigerator, depending on the size. Watch for sales on whole, frozen turkeys as Thanksgiving approaches. You can make the pie and many of the sides, like cranberry salad, the day before. Last year, I even made the turkey the night before Thanksgiving so I wouldn’t have to get up so early the next morning. Find instructions on how to roast a turkey the day before serving at http://food.unl.edu/ web/fnh/day-before-turkey. Always keep food safety top of mind. Never leave a frozen turkey out to thaw at room temperature; this can encourage bacteria to multiply, according to the U.S. Department of Agriculture's Meat and Poultry hotline. Be sure to wash your hands and utensils with hot, soapy water after handling raw turkey. Also avoid cross-contamination: Don't use the same knife or cutting board for the turkey that you use for vegetables, for example. The turkey is done when the internal temperature reaches 165 degrees in the inner thigh of whole turkeys and in the center of the thickest part of turkey pieces. Refrigerate or freeze Thanksgiving leftovers within two hours in small containers. Serve healthier sides. I know, I know. It's hard to skimp out on your favorite green bean casserole or marshmallow-topped sweet potatoes. But nobody likes feeling guilty (or sleepy) after eating a heavy meal, either. I like to serve easy, inexpensive and healthy sides like sweet corn (which I freeze in the summer), squash, lettuce salad or sautéed green beans with the Thanksgiving turkey. Iowa State University Extension’s “Spend Smart. Eat Smart” blog offers healthy holiday recipe ideas and tips for grocery budgeting at http://blogs. extension.iastate.edu/foodsavings/ tag/thanksgiving/.

holiday helpers For last-minute advice on preparing Thanksgiving dinner, call the U.S. Department of Agriculture’s Meat and Poultry hotline at 1-888-MPHOTLINE (1-888674-6854), which is staffed on Thanksgiving day from 7 a.m. to 1 p.m.


Market Place

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Call 1-800-798-2691

SERVICES: (028) Farm Services (031) Professional (033) Repair Services (035) Diesel Repair (036) Tiling/Ditching/Terracing PETS: (040) Pets For Sale (043) Pets Wanted HELP WANTED: (047) Help Wanted (050) Job Wanted MOTOR VEHICLES: (053) Autos/Vans (055) Trucks/Pickups (056) Heavy Duty/Commercial (057) Parts/Accessories (058) Motorcycles VEHICLE TIRES/ACCESSORIES: (060) Passenger Tires (063) Truck Tires (065) Agricultural Tires (067) Accessories

Index

ANNOUNCEMENTS: (003) Notices (005) Farmers Market (006) Travel BUSINESS-TRAINING: (008) Schools (010) Computer Training (012) Computer Programs FINANCIAL: (013) Loans (015) Investments COMMUNICATIONS: (020) Radio Communications (023) Satellite Systems/Cable (024) Computers (025) Cellular Phone

(003) Notices CONKLIN® DEALERS NEEDED! Lifetime Career in marketing, management and applying “Green”products made in America. Full time/part time. For a Free Catalog, call Franke’s Conklin Service Now at 320-238-2370 or 855-238-2570 www.frankemarketing.com

(070) Home Furnishings Hand Tailored Lampshades Reconstruction and Repair Christy Lyle 515-250-3814 christyelyle@yahoo.com

(073) Articles for Sale BlackWalnut Nutcrackers: Cracks nuts out perfectly! D&D Saile, 2340 Louisiana, Lawrence, KS 66046. 785-749-7449/785-393-6350

MISCELLANEOUS FOR SALE: (069) Antiques (070) Home Furnishings (072) Appliances (073) Articles For Sale (074) Gardening Equipment (075) Heating/Fuel (076) Fish Farms (077) Plants/Trees (078) Wanted To Buy SPORTING EQUIPMENT: (080) Boats/Motors (082) All Terrain (084) Snowmobiles (085) Hot Tubs (086) RV/Marine FARM EQUIPMENT: (090) Misc. Farm Equipment (094) Salvage Parts (095) Farm Trailers (096) Farm Equip. Wanted

Family Living November 2013

ENERGY (100) Wind Power (103) Generators LIVESTOCK: (110) Dairy (113) Beef (115) Calves (117) Purebred Cattle (119) Feeder Pigs (121) Swine (123) Purebred Swine (125) Sheep/Goats (127) Purebred Sheep/Goats (128) Llamas (129) Horses (135) Poultry/Rabbits (137) Exotic Animals & Wildlife (139) Livestock Equipment (141) Livestock Equip. Wanted (142) Livestock Materials HAY/FEED/BEDDING: (150) Hay/Straw/Grain (152) Feed (154) Bedding

11

SEED/FERTILIZER/CHEMICALS (160) Seed (162) Fertilizer (164) Chemicals REAL ESTATE: (170) Farms (172) Farm Land (174) Mobile Homes (176) Resort Property (178) Land For Rent (179) For Rent (180) House (181) Small Acreage BUILDING MATERIALS: (185) Building Materials (187) PreCnst. Bldgs. Util./Mach. (189) Bins/Silos AUCTIONEERS: (190) Auctioneers (193) Auctions (195) Coming Sale Dates

(094) Material Handling USED TRACTOR & COMBINE PARTS

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Call one of the Preferred Auto Repair Shops below www.fbfs.com/AutoRepairShops for a complete list in your area. ANKENY KARL CHEVROLET BODY SHOP 515-299-4403

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E015 (10-12)

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healthy living

BY KRISTIN DANLEY-GREINER

HEALTHY HOLIDAYS DON'T LET COLD AND FLU SEASON SLOW YOU DOWN Take it easy on the holiday sweets and stay on track with your wellness goals. From party platters full of unhealthy foods to skipping out on exercise routines, missing out on sleep and forgoing the flu shot, people are at risk for unhealthy holidays unless they make their health a priority. Joy Schiller, director of wellness and fitness instructor at Des Moines University, recommends people “eat nutritiously, work out regularly, resist the urge to plop down on the couch eating cookies and watch Elf.” “These are the challenges that face us at this time of year. While it’s

important to celebrate and indulge with family and friends, it can be discouraging if you feel like you’ve undone all the hard work of healthy eating,” Schiller said. Schiller offered the following tips for striking a balance between having some holiday fun and healthy living, to make merry without adding pounds: Have a plan for the holidays. Schedule it out. Fit in your workouts, wake up early and knock them out. Or recruit a buddy or a group of friends to meet you for a walk/run or strength training class. Make it a goal to maintain your

weight, not lose weight. The holidays are a time to focus on giving and being there for your family and friends. Everything in moderation. A challenge with the holidays is that holiday treats are everywhere. Promise yourself that you are going to fill your plate with everything you want in an appropriate portion size and skip the seconds. Avoid skipping meals. Eating regular meals helps to maintain your energy levels and keeps your immune system up and running. Skipping meals may end up causing you to make poor food choices. If you don’t have time for a meal, pack healthy snacks.

Flu shots are recommended for everyone who is at least 6 months of age, according to the U.S. Centers for Disease Control.

Sleep deep. Getting enough sleep should always be a big priority, even during the holidays. When you don’t sleep, you are more likely to overconsume the next day. Your hunger hormones increase and your satiety hormones decrease; in other words, you want to eat more. Be like a kid and adhere to bedtime. Chances are you’ll also be more productive and even have more energy at the gym to

burn off those sneaky holiday calories. Don't go to a party hungry. Absolutely do not save room for the big holiday meal. This attitude only gets you into trouble. Eat breakfast to get your metabolism going and eat small meals during the day. Also, have a real snack before you go to a holiday dinner or party. Those two slices of turkey or a hard-boiled egg and two high-fiber crackers are likely to save you hundreds of calories at the meal because you won’t be going headfirst into the breadbasket or polishing off the pigs in blankets. Dr. Terri Plundo with Des Moines University recommended people avoid close contact with others who are ill and to also avoid crowds if you are ill.

The DAYs ARe long buT The office hAs A PReTTY sWeeT vieW.

“Large crowds during holiday shopping with people coughing and sneezing can increase your chance of becoming ill,” Plundo said. “If you are ill, stay home from work and school, which prevents you from spreading your illness to others. Make sure to cover your mouth and nose whenever you cough or sneeze, preferably with a Kleenex, and be certain to put the tissue in a waste basket. If you don’t have a Kleenex, you may use your elbow or upper sleeve. Do not use your hand," Plundo explained. To also help avoid the spread of germs, wash your hands often with soap and water or use an alcohol-based rub, Plundo said. Also, avoid touching your nose, eyes and mouth. When out and about, or at health facilities to seek medical attention for being sick, wash hands and use germ-fighting tools provided to the public. Finally, Plundo said: “Get the flu shot. It is the single best way to prevent seasonal flu.”

They work the land sun up ‘til sun down – every day rain or shine. Chances are, you don’t think twice about the many ways America’s farmers and ranchers enhance our everyday lives. We rely on them for everything from comfortable clothing to quality meats and fresh produce. That’s why we continue to thank the farm families who work and care for this great land.

Jessica Sleeth, registered nurse at Des Moines University Clinic, said people should get the flu vaccine, which can be given throughout the flu season. Flu rates increase between October and April.

www.fbfs.com/SayThanksToAFarmer

The U.S. Centers for Disease Control recommends that anyone over the age of 6 months should get the flu shot. For more information about the flu vaccine, visit http://www.cdc.gov/ flu/protect/keyfacts.htm or talk to your health care provider.

/SayThanksToAFarmer

FB06 (8-13)

Danley-Greiner is a freelance writer from Runnells. 12 family living NOVEMBER 2013

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Family Living November 2013  

Family Living November 2013

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