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home • garden • living

december 2013 | january 2014 • free

mississippi, st. croix + cannon river valleys

‘Tis the season from the bottom up

basement renovation increases energy efficiency and space

choosing cabinetry

helping you through the selection process

living well

tips for reining in your holiday sweet tooth


a night on the town

PUBLISHER Flying Pan Productions EDITOR Elizabeth Child COPY EDITORS Linda Day Dunlap CONTRIBUTORS Joe Bowman Elizabeth Child Nichole Day Diggins Leah Nesbitt-Miller Ruth Raich Emily Schwamb Custard Therese Smiens CREATIVE DIRECTOR / DESIGN Nichole Day Diggins SALES Dori Haugen Linda Day Dunlap REDOUX HOME • PO BOX 148, Northfield, MN 55057 p: 507.301.9710 e:

Happy Holidays from the staff at Just Food Co-op! Open Monday–Sunday 8 a.m.–9 p.m. 516 Water Street S, Northfield • 507-650-0106 •

All rights reserved. Copyright 2013-2014. Copies of this publication or its contents may not be made for promotional purposes. For article reprints, contact REDOUX HOME at to advertise: 507.301.9710 Distributed in the Mississippi, St. Croix and Cannon River Valleys: Northfield • Cannon Falls • Red Wing • Lake City • Hastings • Hudson • Stillwater • Stockholm • Pepin • Maiden Rock • Bay City

editor’s note

Goodbye and Hello 2014 will be a time of transition, and Redoux will undergo a transition, too. Nichole Day Diggins launched Redoux HOME in early summer of 2010, and I joined her as editor for the first issue. Magazine years are at least as many as dog years, so our three plus years put us over 21. We’ve matured.

Elizabeth Child,

Now the über-talented Nichole Day Diggins has evolved into working full time as Creative Director for American Cake Decorating magazine as well as Managing Editor of Window Fashion Vision. Meanwhile, I have evolved from writer/editor/yoga instructor into all of the above plus certified health coach.

Partings are times for overdue thanks. Thank you to Jodi Ohlsen Read, our constant copy editor and writer, Linda Day Dunlap for support in every way, Dori Haugen, our persistent ad rep and everyone who has contributed over the years. Thanks to our advertisers for believing in us. And, thank you, our loyal readership. The journey continues…

DECEMBER 2013 | January 2014

Redoux has shifted from a home design-focused magazine to a broader lifestyle magazine. It started in the Northfield and Cannon Falls area, and has expanded to Red Wing and Lake City, across the Mississippi River valley to Stockholm and Pepin and up to Hudson and Stillwater.

Beginning next year, I will launch redoux-U ( Inspired by Redoux, it will be an online zine / newsletter with up-to-date info on living well including great recipes, ways to stay fit, relationship advice and soup for the soul. I will showcase talent south of the cities and beyond through profiles and interviews with top experts in the wellness arena. Follow redoux-U now by liking Redoux on Facebook. will point you to the new site in time.


december 2013 | january 2014 features 05

from the bottom up

Basement renovation increases energy efficiency and space.


inside the kitchen cabinet

Designer opens the door to a wide range of choices.


3 DECEMBER 2013 | JANUARY 2014



editor’s note



A night on the town: The Hennepin Theatre Trust is offering some not-to-be-missed performances this holiday season.


on the table

Ruth Raich’s famous Cardamom Rolls plus Ginger Squash Soup and Caramel Sauce from Leah Nesbitt-Miller.


ask the health coach

Couples dieting: Does it work?


living well

Tips for reining in your holiday sweet tooth.

Don’t just visit, have an adventure!

Photo courtesy Tim Alms

Whole Foods for a Healthy Lifestyle Offering Local: Meats • Dairy • Produce

Dry Goods • Fresh Organic Smoothies 318 Bush Street, Red Wing 651.388.0333


Pearle Vision

144 Tyler Road N. Red Wing 651.388.3838

You are in the Right Hands to Feel Better 316 Bush Street (downtown location), Red Wing 651.267.0118 •

Save the planet, it’s the only one with chocolate Red Wing Confectionery 323 Main Street, Red Wing 651.388.0174 •

Fresh Flowers • Interior Design 319 Main Street, Red Wing 651.388.8743 •



THIS PAGE: Mikhail (left) and Kit (right) strategize in a game of Risk in the comfort of their new play space while Lupine pads off to explore the rest of the finished basement. OPPOSITE PAGE: Laura ascends to the kitchen, passing by one of her favorite details – the vertical Maple banisters that open into the basement.

From the Bottom Up By joe bowman

When Chuck and Laura Geissler contacted me in the fall last year, they had a vision for transforming their cramped, 1,000 square foot, 1950s rambler into a comfortable, functional home. With two adults, two junior-high-school-aged kids, Mikhail and Kit, and their large dog, Lupine, all stuffed into two bedrooms, and with Laura teaching music in the third bedroom, they had limited living and entertainment space. They were feeling squished and wanted a plan to enlarge the space. Moreover, they wanted to evolve the space into a home for their eventual retirement. It was time to renovate. Facing multiple challenges, the couple’s foremost goal was to increase their livable space. My firm, Conscious Living Institute LLC, initiated the project with a needs evaluation to identify goals and determine existing conditions of the structure. Going further than standard projects, I also included the option to conduct an energy audit to evaluate the building’s overall performance, review utility bills to assess energy usage patterns and do a renewable energy site assessment. I pulled together a team to round out the project: Philipp Gross, a building performance and wood structures expert, provided energy planning and design, as well as framing and finish carpentry, while Anders Matney, who holds a master’s degree in architecture from the University of Minnesota, provided architectural planning. This investigative process identified several serious issues in the electrical and mechanical systems including an outdated boiler and water heater, an undersized septic system that required frequent servicing, a wet basement and daylight peeking through the foundation walls.


Sweat equity cuts costs for pros creating energy efficient basement




Energy Efficiency The Geisslers really liked that our recommendations doubled their living space and addressed infrastructure issues. We resolved their challenges with integrated design solutions that transitioned their living space to meet current requirements and retirement concerns, as well as moving them towards a Zero-Net Energy lifestyle, where eventually they will be producing as much or more energy as the building uses. The plan provided two new bedrooms, bath, recreation space, storage closet and laundry mechanical room, giving the kids full run of the basement. To make the transition easier, the Geisslers took up residence in a nearby apartment. This gave us the ability to have Advanced Septic Solutions shut down the septic system, Pumper Plumbing & Heating change out the plumbing, and Howie Electric to upgrade the electrical service without the owners experiencing the full brunt of life under construction. Although shutting down the well pump impacted watering the garden, they still managed to harvest some decent produce during the process.

LEFT: For the floors, Laura used a grinder to etch out the patterns in the concrete and then colored it with acid wash stains. ABOVE: Lupine, the family dog, greets Joe Bowman on the newly-finished staircase.

Our recommendations called for significant additional insulation and triple-pane windows in the basement, and an eventual dual-fuel strategy of propane and electricpowered heat for the whole home to reduce their utility rates even further. The bathroom has a quiet, continuous cycling Panasonic bath fan with a heat exchanger to control moisture and recover any heat that would otherwise be lost. The evolving plan led to Erling Heating & AC replacing the old boiler with a more efficient unit to provide a radiant floor heating approach for both the main and basement floors. The balancing act was in making sure enough heat would still be delivered to the main floor during the house transformation, but not so much that the house overheated when the third phase would be completed.

Part of the plan also built in the option for the owners to contribute sweat equity. After Andy Dittrich Wood Floors demolished the concrete slab floor, Chuck and Laura hauled out six inches of subsoil. Once that was complete, we installed a drainage tile to a sealed sump basket that doubled as a passive radon system. To handle water coming in the foundation walls, we attached a dimple mat that guided water to the drain tile. A layer of plastic over the subsoil, three inches of rigid foam insulation and some radiant tubing stapled down by the owners, and we were ready to hustle wheelbarrows of concrete with Chuck at the helm of many loads for the new slab floor. A pilot for Delta, Chuck really earned his keep between trips by yanking what seemed like miles of tubing into the basement ceiling joists while inhaling cobwebs and losing a few pounds sweating in the summer heat. Once the walls were framed, Houle Insulation spray foamed the walls and rim joists to seal the basement with the foam under the slab resulting in an R-23 overall insulation level. Once Chuck and Laura stuffed insulation into the basement ceiling the basement maintained a cool, comfortable temperature (even without windows installed) during the summer heat. A group of friends joined the owners for hustling a few small mountains of sheetrock down the stairs, newly framed by Philipp. Don’s Drywall provided wall and ceiling sheetrock installation. Laura transformed the new concrete slab into a finished floor with a flowing pattern by staining the slab with earth-toned acid wash, creating an amazing effect in the basement. The Geisslers also tackled painting, sealing the finish trim, tiling the bathroom and installing the stepped landscaping block for the window wells. Their involvement in the project not only saved them thousands of dollars, it also gave them a level of experience and investment in the project that has provided them with a real sense of joy and appreciation for their new space and plenty of stories to share for years to come.



TOP LEFT: Mikhail, Kit and Laura resonate in the basement with a rousing tune. LOWER LEFT: Chuck and Laura tiled the kids’ bathroom, matching Philipp’s half wall and glass enclosure with a level of finish that has them now thinking about redoing their upstairs bath. LEFT: Lupine’s Niche is a popular place for her as well as the kids when they’re playing around. OPPOSITE PAGE: Kit enjoys decorating his walls daily on the chalkboard finish that he chose for his room.

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Future phases of the plan address the main floor and attic insulation, the kitchen, space adjustments to attic air sealing, and a whole house upgrade on ventilation and energy use for heating, cooling and renewable energy production. These initial steps greatly reduced their energy costs in time for winter weather here in Minnesota, which can have a temperature swing of up to at least 100 degrees over a year with negative 10 degrees in the winter or more with added wind chill, all the way up to 90 plus degrees in the summer with some humidity thrown in for fun. On an energy performance end, if challenging design conditions are desired, Minnesota is the place to play. Now the Geisslers are nested back into their home, the kids each have their own room, Lupine has her own nook under the stairs and Chuck and Laura are delighted with their rejuvenated, spacious, energy-efficient home.

Joe Bowman is the owner of Conscious Living Institute LLC, providing General Contracting for design build services that integrate food, shelter and energy for clients deciding to invest in conscious lifestyles. He is a Certified Passive House Consultant, and received his MS in Architecture, Sustainable Design Track from the University of Minnesota. • 507.301.2796.

Visit our Showroom Today! 1325 Armstrong Road Northfield, MN 55057 507-663-0482



Masquerade The Phantom of the Opera - UK Tour. Photo by Alastair Muir.jpg

A Night on the Town. The historic theatres of the Hennepin Theatre Trust–Orpheum, Pantages and State–are among the finest venues in the Midwest. Here are just a few of their not-to-be-missed productions. For more information, visit

The Phantom of the Opera

Orpheum Theatre December 13 - January 5 $39.00 to $130.00 Following an acclaimed sell-out tour of the United Kingdom, Cameron Mackintosh’s spectacular new production of Andrew Lloyd Webber’s phenomenal musical success, The Phantom of the Opera, will make its premiere in Minneapolis as part of a brand new US National Tour.

All Is Calm–The Christmas Truce of 1914

Earl Carpenter and Katie Hall in The Phantom of the Opera - UK Tour. Photo by Alastair Muir DECEMBER 2013 | January 2014

Pantages Theatre December 19 - December 22 $28.00 to $37.00 Students 8-18, Military and Seniors 65+: $27 & $18 The Western Front, Christmas, 1914. Out of the violence comes a silence, then a song. A German soldier steps into No Man’s Land singing Stille Nacht. Thus begins an extraordinary night of camaraderie, music, peace. A remarkable true story, told in the words and songs of the men who lived it.

Loyce Houlton’s Nutcracker Fantasy

State Theatre December 20 - December 23 $45.00 to $75.00 This year marks the 49th anniversary of Loyce Houlton’s Nutcracker Fantasy performances in the Twin Cities, one step from the remarkable landmark of its golden half-century. Holding the distinction of the longest-running holiday arts event in Minnesota history, MDT announces its return to the Historic State Theatre.

All is Calm. Photo by George Byron Griffiths


To bring the majesty, magic and artistry of “Minnesota’s own” to life, MDT’s Nutcracker production brings together 150 artists: dancers, musicians, designers, production professionals and Philip Brunelle at the podium leading a full regalia of musicians in the brilliant music of Tchaikovsky.

John Trones: Christmas in the City with Special Guest Jim Brickman

Pantages Theatre Mon, Dec 23 at 7:30pm $36.50 to $79.00 The hottest holiday ticket in town is back! International recording artist, John Trones returns to Minneapolis this season with his stylish and witty celebration of the holidays, Christmas in the City. Special guest, Grammynominated piano sensation, Jim Brickman joins John for this special 10th Anniversary concert along with Jen Burleigh Bentz of Broadway’s Mamma Mia! Don’t miss this spectacular one-night-only event!



photo copyright Jon Loye

Historic Theatre Tours

Meet at the State Theatre Box Office Mon, Dec 30 at 1:00pm $5.00 Hennepin Theatre Trust invites the public to take a peek into the historic playhouses of the Hennepin Theatre District. Each walking tour provides access to the theatres’ interiors and offers a fascinating historical perspective that is rarely offered at a regular event. Guides spotlight architectural, historic and fun facts about these landmarks, providing an insider’s view to these majestic venues. Each tour lasts approximately one hour.

Northrop Presents Wayne McGregor Random Dance

Orpheum Theatre Tue, Jan 14 at 7:30pm $37.00 to $59.00 Student, Senior (62+), Military and U of M discounts available Known for their radical approach to incorporating new technology and science, Wayne McGregor | Random Dance binds cutting edge design with cognitive research in FAR. Inspired by the controversial Age of Enlightenment’s studies of the mind-body relationship, and working with a team of cognitive scientists to examine and inform the creative process, McGregor conceived and manipulated new choreography.


Pantages Theatre January 15, 2014 - February 9, 2014 $24.00 to $86.00 Coming on the heels of our popular and critically acclaimed production of Aida, Broadway Re-Imagined returns to the Pantages Theatre with a dynamic and provocative staging of Kander & Ebb’s groundbreaking musical, Cabaret. Produced by Theater Latté Da and Hennepin Theatre Trust, Broadway Re-Imagined taps the strengths of both organizations and Twin Cities’ talent to create innovative stagings of the musicals you know and love. Classic songs like “Willkommen,” “Maybe This Time,” “Money” and, of course, “Cabaret” take you inside the heart of 1930s Berlin to experience the freespirited decadence and heartbreaking desire that is CABARET!

Jerry Seinfeld

Orpheum Theatre January 16, 2014 - January 17, 2014 $50.00 to $81.00 Jerry Seinfeld will be performing his signature stand-up routine. Seinfeld has been hailed for his uncanny ability to joke about the little things in life that relate to audiences everywhere. Seinfeld now sets his sights on performing both nationally and internationally in 2014.



GUIDE Give the gift of the Fireside this holiday season. Purchase a gift certificate for them and get a bonus for yourself! $25 and get $5 $50 and get $10 $100 and get $20

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Share local foods this holiday season! RED WING, MN

Holiday Gifts

Ferndale Market • Cannon Falls, MN 507.263.4556 •

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From gift boxes to edible stocking stuffers, we’ll help you create a deliciously memorable gift. We ship gift boxes and smoked turkeys! Order online today or stop in to build your own custom gift box!

Start the New Year with Joy 30% off!

You want the get the most out of life. But you could use a personalized program to be in optimal health. It’s time for a certified health coach. • Free initial consultation (all the time) • 30% off on the entire 6-month program, good through January 507-645-0119

Give yourself the gift of beautiful, gleaming wood floors – and save 10% with this ad (when work is done by Feb. 28, 2014).

Unique Gifts for Unique People! Abigail Page Antiques 2 full floors!

Buff & Coat Hardwood Floor Renewal Rod Magsam 612.685.9172

Hudson, Wisconsin M-Sat 10-6; Sun 12-5 715-381-1505

Gift Shop! • Local Cheese! Cut Your Own Tree! • Visits from Santa! Homemade Pies • Izzy’s Ice Cream • Parties • Oasis Eatery • Sleigh Rides • Wisconsin Artisan Cheese • Wagon Rides • Wreaths • Trees • Swags Order your holiday pies by December 18th to receive 10% off! Oasis Eatery • Apple Orchard • Gift Shop • Happ-E-Hill N4380 Hwy 35 Prescott, WI 715.792.2676

LAVENDER THYMES Bath, Home, Clothing & Culinary

Come visit Santa!

Sat/Sun 1pm-5pm: Dec. 8, 14, 15, 21, 22 Open Christmas Eve 10am-4pm Free gift wrapping! 512 Second Street • Hudson, WI 715.386.3866


Join us for a German experience at the Winzer Stube located in the lower level of the old Opera House!

Voted 5th Best German Restaurant in America. 516 Second Street, Hudson, WI

715.381.5092 •

stella & dot is your one stop accessories shop– handbags, jewelry, scarves, etc. Book a show and earn it for free, or shop online with ease at: 651.324.9930


Visit our newly expanded space in the upper level of the Mall on Main! featuring kitchen, bedroom and living areas all filled with vintage treasures for home and holiday gifting! Original Art-Antiques-Vintage-Furniture-Gifts Full lower level, too! OPEN DAILY - except Thanksgiving/Christmas Riverwalk Art and Antiques 127 No. Main • 715-425-0149 Downtown River Falls, WI

on the table

Ruth Raich’s Famous Cardamom Rolls Makes 24 rolls Dough:

6 ounces of unsalted butter 1¾ cups warm water 1 cup warm milk ¾ cup sugar 6 eggs

3 tablespoons yeast

Scant 1 tablespoon salt

9-10 cups unbleached flour Filling:

4 ounces unsalted butter, room temperature 1 ½ cups sugar



¼ cup cinnamon

¼ cup fresh ground cardamom Directions Melt butter, add water and milk and warm until body temperature. Pour into mixing bowl with sugar, eggs, yeast and salt. Add 9 cups of flour and stir vigorously. Add additional flour ½ cup at a time until dough is elastic and a bit sticky. Turn out onto lightly floured counter when too hard to stir and knead. Final result should be a nice smooth dough, not too dry, with good elasticity. Place in bowl, cover with dish cloth, put in warm area and let rise until almost doubled. Preheat oven to 350°. Lightly flour counter and roll dough out into 24 x 18 inch rectangle. Spread 4 ounces of butter over rectangle surface. Mix sugar, cinnamon and cardamom together and sprinkle evenly over butter. Starting on long side roll dough snugly into a long log. Cut into 1-2 inch “jelly roll” slices, twist* and place on parchment lined cookie sheet (12 per sheet). Let rise covered with dish cloth until rolls are puffy, about 25 minutes. Mix one egg with 1 tablespoon of water and brush on rolls. Sprinkle with sanding or pearl sugar. Bake 20-30 minutes until golden (not too dark or your roll will be dry). How to twist a cardamom roll: Take one “jelly roll” slice. With the four fingers of both hands, grab opposite sides of the slice. Make a whole twist with your hands going opposite ways. Tuck one end of twist under the other end while turning the whole roll in your hands. Place on parchment with tucked in end on parchment. (This is a definite example of “practice makes perfect.”)

Ruth Raich is known for two successful restaurants -- The Jenny Lind Cafe & Bakery in Stockholm, WI and the Smokey Row Cafe in Red Wing, MN. She is about to publish a cookbook of her most popular recipes along with some stories and her artwork.  Contact her at to reserve a copy.

Caramel Sauce and Candy Apples This batch will caramel about 20 apples. Use leftover caramel for praline. Makes a little over 4 cups sauce 4 cups sugar 2 cups heavy whipping cream 1 1/2 cup butter 1 tablespoon sea salt Method Make sure you have everything ready to go before getting started! Safety first – make sure there are no children underfoot and wear oven mitts; the caramelized sugar will be much hotter than boiling water. Heat sugar on moderately high heat in a heavy-bottomed pan. As the sugar begins to melt, stir slowly with a wooden spoon and maintain contact with the bottom of the pan. As soon as all the sugar has melted (the sugar should be dark amber in color), add heavy whipping cream. Once mixture is creamy looking, slowly add knobs of butter, being careful not to ‘splash’ caramel onto yourself, until butter has melted. Cook until caramel reaches 242 degrees (use candy thermometer) and then start to caramel apples that are ready to go with the sticks in them. Place on a large sheet tray lined with wax paper. Roll in nuts, if desired. Store extra caramel in the refrigerator for up to two weeks. Warm before serving.

Leftover caramel can be used for praline and is delicious drizzled over sliced apple and topped with peanuts, whipped cream and sprinkles of cinnamon.

19 DECEMBER 2013 | JANUARY 2014

on the table

Squash Ginger Soup Makes 4 servings Butternut squash or pumpkin – about 3 pounds (use whatever firm squash you like). 2 teaspoons olive oil

1 medium sweet onion, sliced very thinly 2 1/2 teaspoons grated fresh ginger 3 garlic cloves, minced

1 1/2 cups chicken or vegetable stock


Slice down vertically by laying the squash on a cutting board, and

piercing the center w/the tip of the knife, so you knife doesn’t slip.

Work as slowly as you need to. Use a spoon to scrape out innards. Guts and seeds can be composted. Then place face-down on a cookie sheet & add 1 cup water to the baking sheet (helps steam the squash). Roast for 40-50 minutes until you can easily pierce the squash with a fork.

2 1/2 cups coconut milk

Cut the stem off the squash; then cut it lengthwise in half. Scoop

1/8 teaspoon cayenne

cayenne. Bring to a boil over high heat, and then reduce the heat

1 teaspoon butter

Puree the soup, in batches, in a food processor or blender until

Lemon juice (to taste)

Reduce the heat to medium-low, cover, and cook for 15 minutes,

Pinch of black pepper

topped with sour cream.

1 tablespoon salt

out the seeds. Add the ginger, garlic, squash, stock, milk, salt and

1 tablespoon cumin

to medium. Cook until the squash is soft, about 10 to 15 minutes.

Pinch of allspice

smooth. Add the soup back into the pot. Add the butter and allspice.

1/4 cup regular or light sour cream

and season with salt, lemon juice and cayenne to taste. Serve hot &

Visit our on-farm store with foods from over 60 local producers. From fresh picked local apples to....turkey, of course! Our own free-range & antibiotic-free turkey products are available at Twin Cities natural food stores and co-ops. Visit our website for a store near you! • 507-263-4556

Join the flock!

ask the health coach

Men and Women Diet Differently For post-holiday weight loss, genders won’t agree By Elizabeth Child


hen my husband wants to lose weight, he simply zips his mouth to McDonald’s and fun-size candies, and eats what I consider a normal diet. Voila! He drops weight.



It’s frustrating. I don’t eat McDonald’s and I don’t eat bags of candy. But I stay the same weight. So as a health coach I am posting my own question this issue. How can other-gendered family members be on the same plan to drop a few post-holiday pounds? And why, when I cook up quinoa and veggies or a lentil stew, do I see the number of Micky-D bags growing in the trash outside, where supposedly I won’t notice them?

Motivation at Odds

First of all, let’s look at motivation. According to an Everyday Health Survey in May, 2012, men’s and women’s motivations for weight loss are founded in the same desire to eat healthier and be more physically fit. But additional reasons are widely different. Men are more motivated to lose weight because of a health concern – diabetes being number one, while women are more motivated by looking and feeling better – which includes having more energy. (However, I have to believe any woman faced with a health scare that can be diverted by dropping weight would be motivated by that.) Basically, until my spouse learns of his imminent demise he’s not going to take his spare tire seriously. I, wanting to look good and feel good in my jeans, am motivated to keep off extra pounds all the time – though my mother’s pies trump this motivation over the holidays.

Disagreement Rules the Diet

As for actual diet plans, women are more likely to follow a specific plan and count calories while men are more likely to simply watch what they eat. Among the popularity of diet programs Weight Watcher’s is number one for women (16 percent) and men (10 percent) but the Paleo diet in which you eat what your hunter-gatherer forebears ate is popular with eight percent of men, and given the press it’s gotten, the popularity is probably growing. Women have little interest in the Paleo diet – only one percent were on it as of the survey.

Body Differences Mean Eating Differences

Most men and women not only are motivated differently, they need to eat differently. So when you live in the house with the opposite sex, you not only have divergent goals, but divergent methods, which makes mealtime tricky. A reality check can help you individualize the weight loss plan just enough so the two of you to sustain it long term. The fact is, men are generally bigger than women. Nutrition writer Alex Chris says that men, if larger, require more nutrients than women, and they typically handle that by eating more food and a balanced diet.

Women are complicated

Women, on the other hand, have nutrient needs that differ at different stages of life, so getting a balance of nutrients is more complicated. In puberty, pregnancy and menopause, hormonal levels and needs for nutrients fluctuate. Whether male or female, you develop cravings – often for fattening carbs and sugar – when you are not getting the nutrients you need. So it is important that you know your needs based on your age and life stage. Men can get by eating more carbs than women because of their greater muscle mass, which burns the extra carb calories. You can’t sit down together and eat a big bowl of pasta and have the same results.

Protein needs

We all need at least 15 percent of our diets to be protein depending on your body type and how much you’re working out. Zone Diet creator Dr. Barry Sears says a third of your plate should be low-fat protein (though he highly advocates Omega 3 fats). Given the fact that protein builds muscle, and men have more muscle, men can eat more of it. (So maybe that’s why prime rib usually comes in king and queen size, though both are beyond our needs.) Here’s a little spouted fact – there is protein in vegetables, especially soy products and beans. Unfortunately when I stopped cooking meat at home I found more McDonald’s bags. For the health of the two of us I have added organic meats, but altered the proportions to favor vegetables. You can’t overdo the greens and the colorful array of reds, oranges and purples nature grows in bounty.

Cheers for moderation

Finally alcohol gets its own category. Alcohol is sugar, so it really should be in the dessert category. It gets absorbed faster than any other sugar. And sugar becomes fat. As usual, the male can handle more than the woman because of his larger size. Moderation in all aspects of consumption will take you to a sustainable weight loss goal. Eat a wide variety of foods and don’t punish yourself for failure. The only failure is not recognizing that food is joy. Make it with love and share it with your other-gendered friends.

Elizabeth Child is a health and yoga coach specializing in women’s health. To reach her, email

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living well

Where Sugar Hides



Tips for reining in your holiday sweet tooth

How to Avoid Sugar One solution to your sugar consumption is to keep your eats as close to nature as possible while perusing the buffet table at your next holiday party. Steer clear of the crackers, cookies, heavy creams or dipping sauces, as they are often overly processed and full of sugar. And remember, you don’t find Triscuits on trees, no matter how natural the box advertises the crackers to be.

By Therese Smiens


s we come upon the holiday season, I want to give you a little food for thought before you head out to the party scene. It is too hard to avoid all the fun food temptations at work and holiday get-togethers, so let’s just focus on one of the biggest weight gain culprits of the season—sugar. Since 1970 the amount of sugar found in processed foods has nearly doubled, because sugar is cheap and readily available. That means that your pasta, crackers and breads are all chuck full of the stuff. This is a big part of the reason why 32 percent of Americans are obese in our society today and one-third of our society is overweight. Sugar has been found to cause poor nutrition, weight gain, increased triglycerides and tooth decay. It has no nutrients, no protein, no healthy fats and no enzymes, so it has little benefit to the human body. So, why do we eat it? Because it tastes good and is inexpensive for food companies to use, which means it is in a lot of our foods in many different forms. Our consumption of sugar has increased exponentially. According to the American Heart Association in 1915, the national average of annual sugar consumption was around 15 to 20 pounds per person. Today the average person consumes his or her weight in sugar each year, plus over 20 pounds of corn syrup, which found its way into our diets in the 1970s. With numbers like these it is easy to see why Americans struggle with our growing figures.

Oh but wait, just because you did not take that cookie or cracker at the holiday party does not mean you have cut the sugar from your night completely. Sugary foods taste great, but they are not the only source of it. Holiday drinks are a big carrier of the white stuff. Each frozen margarita and daiquiri is packed with 24 grams of sugar, pina coladas have 32 grams of sugar and the chocolatetini contains 29 grams of sugar. I don’t have a sharp enough pencil to do the math on the Tom Collins. Best to stick to your red wine and cut the fancy drinks out of your diet for the night.

living well



Alcoholic beverages do not hold a monopoly on sugary drink calories. There have been multiple articles written about the feared soda drink stating that if you replace one 12-ounce can of soda with water every day you would save over 50,000 calories per year or about 15 pounds per year. This can only be matched by the high sugar in fruit juices and sport drinks that people ingest as though they are drinking a glass of water. What are some things you can do to protect yourself from this tasty temptress? These are a couple simple suggestions we discuss at IT! FACTORY that can help you manage your sweet tooth at the next soiree: • Fill your plate with fruits, veggies, meat and cheese first. Best to fill up on nutrient-rich calories first. • Drop one sugary drink a day. • Change your alcoholic beverage of choice to red wine. • Alternate a cocktail with a glass of water at the party. • Try a treat from the fruit platter and a bit of dark chocolate in place of a sugary, high calorie dessert. • Eat a handful of nuts before your meal, as they can help make you feel full sooner. • Have a piece of fruit and skip the glass of juice. • Keep up with your workouts to reduce your stress and burn some calories from the holiday over-indulgences. • Make sure you get a healthy amount of sleep.

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It is human nature to over-indulge during this festive time of year so remember not to kick your self about it. Make sure you continue to take care of yourself by carving out time each day to be active and get plenty of rest. A little sweat and some yoga stretch in your daily habits can do wonders for your health, mood and stress level. So during the busy holiday season, when you are chasing around to find the perfect gifts for everyone, relatives have overstayed their welcome and there are extra stressors for year-end at work, make sure you are getting all the valuable vitamins and nutrients from your food. Try to keep your diet low in sugar to reduce unnecessary calories, keep your weight in check and your immune system working at its best. By controlling just one part of your diet you will come out of this busy season feeling better than you have before.

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Choosing Cabinetry By Emily Schwamb Custard


hoosing cabinetry can be a daunting task with so many options available. While choices are great, they can also be overwhelming if you don’t understand the terminology or the differences between them. I’ve compiled some information on key points to give you an overview of the world of cabinetry.

1. Where to Purchase – Cabinet Manufacturer

Two methods of box face construction are framed and frameless. Framed is more traditional, with rails and stiles forming a “frame” at the front of the cabinet box called the face frame. Traditional, full and inset door styles can be used with framed cabinets. A traditional overlay tends to be a more economical choice than the more popular full overlay. The inset cabinet construction is a statement of high quality craftsmanship and therefore can be the most expensive offering in a particular cabinet line. How are the doors and drawers constructed? Solid wood is used for door and drawer construction and is considered a sign of good quality. What about the functioning hardware– the hinges and drawer glides? Do you need soft-closing full extension drawers or are you ok with a standard glide? With full-extension drawer glides you are able to see the entire drawer box all the way to the back when the drawer is fully extended. With a standard drawer glide, a portion of the drawer box remains within the cabinet when the glide is fully extended.


Cabinets will require a hefty percentage of your construction budget, and in most cases you get what you pay for. There are many vendors for purchasing cabinets, from big box stores, to semi-custom and fully custom lines. They will vary considerably in price as well as options. Be sure to ask if they offer complete design services, if they site measure prior to ordering to eliminate potential fit errors, if they offer installation and warranty of work? Consider what you want to spend, how much leg work you are willing to do, how much customization you require, the level of quality you are seeking, and how long you expect the cabinets to last. Many manufacturers offer warranties on their products and typically the longer the warranty, the better the cabinet is constructed and the longer the cabinet will last.

Cabinet construction plays an important role in the look and function of your kitchen. Construction can be broken down to the box construction, face frame and overlay, and door and drawer construction. What material is the box actually made of? You might be surprised to know that because solid wood panels are prone to warping over time; they are rarely used for cabinet box construction. Typically engineered wood, particle board, mediumdensity fiberboard (MDF) and plywood are more stable than solid wood, and are used in the majority of cabinets. DECEMBER 2013 | JANUARY 2014

Before you begin making choices, it is wise to have a vision that will guide you in your selection process. What is the overall feel you are trying to achieve? Gather inspiration photos of spaces you love and note specifically what you like about them. You can also gather inspiration from the vintage of your home and choose cabinetry that would be historically consistent. Many of our clients are choosing styles that represent the Arts & Crafts period of the early 20th century with a classic craftsman or shaker door style. Or you can choose to modernize with sleek slab style doors and drawers. But door style is not everything; there are five components to consider prior to purchasing: cabinet manufacturer, construction, wood species, door style, and finally the features and customization options. Always ask yourself if each particular choice fits with your overall scheme.

2. Cabinet Construction

4. Door Style



3. Wood Species

One of two top style choices you make in purchasing cabinetry is wood species.You might have a typical wood that you are drawn to: the warmth of Cherry, the smoothness of painted Maple, the historical character of straight-grained Oak.You will want to keep in mind how the wood in your home will interact with the cabinetry – Is your home currently inundated with 1980s squirrely oak (you know what I’m talking about, right)? Then perhaps switching to painted Maple will brighten the space and provide a visual break. Perhaps you have all white trim already; you might try dark Cherry to provide some contrast. The possibilities are endless and the variety can get confusing. Your kitchen designer can help narrow down the choices and help you find what works best in your space.

The second style choice is the actual door style. This is where options can get confusing and selections will overwhelm. It helps to narrow down the choices into categories. There are three common types of door styles: slab, flat panel, and raised panel. Slab doors are the most simple, consisting of a single, flat surface of wood. Flat panel doors resemble a picture frame; a shaker door is a common example. Raised panel doors are the most decorative and traditional. They are framed like the flat panel, but feature a raised center panel.

5. Features & Customization

There are many different options that affect the price and quality of your cabinets and you will need to decide what features are important to you, and which ones you can live without. Most cabinet lines offer storage solutions to fit virtually every need, and a skilled kitchen designer can show you the benefits and features of each. The key is to tailor your space to your needs. What works well for one person may not be ideal for another. Now that you have a better understanding of the cabinetry world, I would encourage you to take a closer look at your kitchen and your friends’ kitchens. See if you can spot some of the features and characteristics we talked about. Note your preferences regarding the different qualities and use them to better inform your cabinet purchase.

Emily Schwamb Custard holds a Bachelors of Interior Design from the Art Institute of Colorado and works with Steven Schmidt Construction, Inc, a certified Wellborn Cabinet dealer.













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