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Fall 2016


VOL. 3, NO. 3

A FREE Publication of the Daily News, Wahpeton, ND |




Spud Storage

Dakota Coffee Co.







Seafood Thermidor

Prairie Acre Garden




Customize Your Bathroom With Tile



All That Sparkles


What is Sustainable Clothing? BY JOHN NYQUIST


Financial Focus


On the Scene


The Vicious Circle of Diabetes


Why I Love Living in the Southern Valley


Cover photo by Elena K Photography

Fall 2016 • Southern Valley LIVING | 3

From the Publisher Has fall become our extended summer season?

PUBLISHER Ken Harty EDITOR Kathleen Leinen CREATIVE DIRECTOR Candace Engstrom

Bois de Sioux River at Tom Richels Park, south of Breckenridge, Minnesota

Sadly, summer is coming to a swift end. Or is it? This could be our third fall in a row with what I call a semi-extended summer season. This is the best kind of weather, especially after the first freeze. There are no more bugs to worry about, just the occasional ladybug or fly in the window. This is when many residents are busy preparing for school to start and closing up their lake cabins for the coming winter season. Waterfowl will soon be migrating south, but when? You may recall that the ducks and geese arrived early this year from the south because of above average temperatures and lack of snow and ice. So the question is, will they leave early? Or will they stay later than usual due to the warmer temperatures? The same can be said of our snowbird friends. I know some folks who are now heading south later than they used to because the weather has not been bad until late into the winter season. And conversely, they have been returning earlier each spring due the wonderful fact there has been very little snow with just enough sunshine to keep spirits high. Keeping spirits high is important and that’s where this magazine can help. In this edition we are treated to the Jim and Donelyn Oliver residence on the south side of Wahpeton. They have a huge garden and have worked very hard to make it special. Master Gardener Jason Goltz writes about how to preserve potatoes — the process starts earlier than you may think. In our finance feature we hear from local Edward Jones agent John Nyquist on financial planning. Health guru John Kannenberg writes about the vicious cycle of diabetes. Local chef Jerry Prante shares a recipe for seafood thermidor and we have a great story featuring local jewelry artist Stacy Haverland of Colfax, North Dakota. There is a new coffee bistro in town called Dakota Coffee Co. and owner/operator Madison Yaggie Schuler collaborates on a piece in our drinks feature. Carolyn DeFries shares information about tiling and we hear from Abercrombie Mayor Joe Hass on why he loves living in the Southern Red River Valley. As always, we appreciate the support and comments from our readers and promise to continue this trend. This magazine would not be possible without our contributors and advertisers, for whom we are grateful. Please support our advertisers by visiting their shops and places of business and tell them you saw their ad in Southern Valley Living. 4 | Southern Valley LIVING • Fall 2016

CONTRIBUTORS Carolyn DeFries Jason Goltz Joe Hass Elena Kannenberg John Kannenberg Jerry Prante Madison Yaggie Schuler Carrie McDermott Frank Stanko MARKETING Tara Klostreich Karrie Gregor Jolene Harty Diana Hermes AUDIENCE DIRECTOR Rose Olson CONTACT INFORMATION Southern Valley Living PO Box 760 Wahpeton, ND 58074 ADVERTISING INQUIRIES 701-642-8585 Southern Valley Living is published four times a year by the Daily News. To view online go to: and click on “SPECIAL SECTIONS.” Single copies are available at the Daily News and select locations throughout the Wahpeton, Breckenridge and the surrounding area. © 2016 Daily News

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By Jason Goltz

Winter preparation


utumn can come too early for most, especially vegetable gardeners. It can be frustrating to just become accustomed to those fresh veggies when the first killing frost arrives. Sure, covering can help, but eventually winter will arrive. For most vegetables, preservation techniques such as freezing or canning are in order. Other crops, such as potatoes, are better stored in a controlled environment. The tuber, which is a modified part of the stem and is the vegetative structure used for reproduction, does not can or freeze well. Storage of the potato crop begins before harvest. It is best to wait for the vines to die, or cut the vines if needed. Once the vines are dead, the tuber undergoes a physiological change preparing it for dormancy. A potato — dug when the vines are green — will store fine as well, just not as long. The tubers should be left in the ground for up to a week — even longer if the soil is dry. Watch the weather, though. Wet soil will cause dormancy to break and sprouting can occur. Dig carefully as any damaged potatoes will rot in storage — eat them first. Allow the potatoes to dry, preferably in a shady area. This will cause something called “skin set,” which toughens the skin and helps the tuber retain moisture in storage. Potatoes left in the sun can turn green, which will cause them to become bitter and may cause stomach upset. Once the potatoes have been dug and dried, do not wash them. Brush the soil off instead, as this will retain the skin set. When storing, they should be in an area that has absolute darkness. It should be cold but not freezing; humid, but not damp. Sounds like a root cellar, right? An area in an unfinished basement away from the furnace will do just fine. The potatoes should be kept in something that can breathe. I still like burlap sacks, but they are getting harder to find. Containers that are unsuitable are anything plastic. The potatoes will rot if they cannot breathe. Try to store some potatoes for the winter. It’s nice to cook a meal with the product of your hard work, especially through the long winter.

JASON GOLTZ is a North Dakota State University Master Gardener Fall 2016 • Southern Valley LIVING | 7

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Madison Yaggie Schuler 10 | Southern Valley LIVING • Fall 2016

Madison Yaggie Schuler, owner and manager of Dakota Coffee Co., recently sat down with Frank Stanko of Southern Valley Living to talk about her new venture. Dakota Coffee Co., a new hot spot located in downtown Wahpeton, is sure to please all ages with our coffees, food, pastries and adult beverages. Dakota Coffee Co. also hosts several events throughout the month including paint and sip nights in collaboration with Gallery on the Go, yoga on the patio, live music nights and private parties. My vision for Dakota Coffee was to create a community gathering space that could be more than just a coffeehouse — a place that reflected the beauty of North Dakota for the people who live here. Along with having a full service coffee bar, Dakota Coffee proudly serves freshly baked pastries daily, flavorful lunch and evening options, and wine and beer. You’ll be saying “Hyggelig å tree deg!” or “Nice to meet you!” to our Nordic waffles. Although eaten throughout Scandinavia, these heart-shaped goodies, similar to savory crépe sandwiches, are especially popular in Norway. Unlike traditional waffles, Nordic waffles aren’t filled with syrup. We have a variety of toppings to choose from, like cream cheese and bacon, cinnamon and Photos by Frank Stanko Fall 2016 • Southern Valley LIVING | 11

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sugar, Nutella or ham and of whipped cream. cheese. Our Dakota Signatures join Or how about a panini? such coffee classics as the AmerYes, you’re sure to say “Mi icano, the Espresso Macchiato, piace!” (“I like that!”) to the Cappuccino and more. And these Italian-style pressed we’re certainly able to help you sandwiches. create the drink of your dreams, Tasty meals continue whether it’s hot, cold or blended into the evening with our and made to your liking. Alterlahvosh, served after 5 p.m. native milk options have proven and already becoming a faquite popular with our customvorite around these parts. ers and we can customize to This thin and crispy flatother dietary restrictions. Also bread is served with melted popular are our expanding beer havarti cheese on top. But and wine selections. why stop there? Dakota In business, it’s important to Coffee offers not only plain surround yourself with talent. lahvosh, but buffalo chicken We have an incredible baker at lahvosh and sun-dried toDakota Coffee, Denice Ackermato and spinach lahvosh. man, who comes in every mornYes, there’s a little bit of ing to make the fresh scones, everything at Dakota Cofrolls, muffins, cookies, cakes fee, but one constant is our and bars you’re sure to adore. casual, relaxing and friendWhile checking us out, be Photo by Frank Stanko ly atmosphere. I spent a lot sure to join our rewards proIsabel Johnson shows off one of the delicious pastries offered at Dakota Coffee Co. of time at coffee shops in gram. For every dollar you college and really felt Wahspend here, you earn a point. If peton was missing that market when I moved back to town. you use your Dakota Rewards gift card, you earn two points Highlighting the beautiful state of North Dakota is also for every dollar you spend. Once you reach 50 points, you’ll important to all of us at Dakota Coffee. We’re proud to get $5 back, which you can use on a drink, a pastry or whattell you about our Dakota Signature coffee drinks, most of ever you’d prefer. which are named after what makes this land so special. And be sure to check out our artwork. I’m always on The only one that isn’t is the Poppy Mocha, named afthe lookout for North Dakota artists who would like to ter my daughter. And after trying this espresso, milk, white feature their work, especially those mocha, raspberry, whipped cream and an extra raspberry who highlight the state in drizzle delight, available like all the other Dakota Signasome way. Having artwork tures in 12 or 16-ounce options, even the non-coffee drinkis just one of many ways ers like it. the Dakota Coffee site The Poppy Mocha is just one of 12 Dakota Signatures has grown as a gatheron our menu. Among the highlights are our Bison Brew, ing space and hangout in or more commonly known as a caramel macchiato. It’s an such a short time. If you’d espresso drink that includes milk, vanilla and a caramel like to see more examples, drizzle. The Roughrider, a peanut butter mocha, is made please check out our Facewith espresso drink and includes milk, dark mocha, peabook page. nut butter, whipped cream and an extra mocha drizzle. Our Facebook is also your Chahinkapa is a turtle mocha made with espresso, milk, best bet to keep up with white mocha and caramel with whipped cream and an our new menu items and extra caramel drizzle. upcoming events. Dakota We’re also proud to serve such items as the Sioux Brew, Coffee is currently open an iced coffee with your choice of flavor and cream or from 6 a.m.-9 p.m. Monday the Dakota Cocoa, with mocha, milk and a “snow hill” through Saturday. 12 | Southern Valley LIVING • Fall 2016

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P rairie Acre Garden By Frank Stanko | Photos by Elena K Photography

14 | Southern Valley LIVING • Fall 2016

An ongoing labor of love turns antiques and repurposed materials into a beautiful, one-of-a-kind haven

Jim and Donelyn Oliver

Fall 2016 • Southern Valley LIVING | 15

Calling the land outside Donelyn and Jim Oliver’s Wahpeton, North Dakota home a “yard” doesn’t do it justice. It is the “Prairie Acre Garden,” an ongoing, never-to-be-finished project that allows Donelyn and Jim the opportunity to display some of what they’ve collected throughout their 40-year marriage. “Doesn’t everyone have one of these?” a tongue-in-cheek Donelyn Oliver asked while showing a series of old-fashioned clothes-washing equipment in her yard. On one end of the display, dark flowers. On the other end, “after being washed,” bright white flowers. “It’s part of the fun, figuring out where to place things. We make some mistakes,” Donelyn said. What’s not a mistake, the Olivers agree, is including as much repurposed material as they can in the Prairie Acre Garden. “This would sit in a landfill forever,” Donelyn said, gesturing to steps that once belonged in a courthouse and now make up part of the garden’s walking path. “Jim has a good way of using stuff. Our son said, ‘Mom, please tell me you didn’t plant a boat in the yard.’ We did, and the grandkids love it.” 16 | Southern Valley LIVING • Fall 2016

Jim admits he and Donelyn’s antiquing, collecting and displaying is for their own enjoyment. “We do it for us and hope (other people) like it,” he said. At the same time, the Olivers are happy to provide something visually appealing for people using Wahpeton’s walking trails. Even if it does lead to occasional confusion about displays such as the “funeral garden,” where black and white flowers surround a repurposed church altar. “When we first did this, none of (the flowers) were out here, so (the coffin) was just sitting out in the front yard. Jim’s father had just passed away and some people thought we planted him out here. That was an interesting conversation,” a laughing Donelyn said. Although the seating is spread out, the Olivers’ yard can seat 85 people. “It’s very calming, especially since

we haven’t had as bad of mosquitoes this year, to sit on the patio and listen to the sound of the water,” Jim said. It takes time to create and care for Prairie Acre Garden, the Olivers said. For the money they spend, they could have a very nice place on the lake, but neither wants that. “I would much rather be here than mowing grass on the lake,” Jim said. While he Jim retired, Donelyn spends her days running the couple’s Wizard of Kids children’s furniture store in Fargo. She appreciates coming home and hearing her pond at night, or taking in a view of the garden from her bathtub. The Olivers’ collections extends into their house, which they’ve lived in since 1976. It previously belonged to Jim’s mother. The couple have rooms dedicated to the businesses and organizations Jim, a lifelong resident of Wahpeton, has been involved with.

“To me, the hunt is more than half the fun,” Jim said. “We’ll hunt. We’ll go to antique stores.” Along the way, he picks up more than a few stories. A sign that advertises Libby’s food products was hanging in Wahpeton’s former Leach & Gamble wholesale warehouse. The day of the wrecking ball, Jim obtained the mint condition sign, which he estimates dates back to the 1930s. “There are still pieces that tickle us, that we still look at and know automatically we’re going to want it,” Donelyn said.

Fall 2016 • Southern Valley LIVING | 17

Both Jim and Donelyn are delighted to see young couples developing their own interest in antiques and the history behind them. “It’s like we told our kids when they were growing up, pick something you like and enjoy,” Jim said. “Of course, this means our home has 5– 6 collections of what I like, what she likes.” It’s become a matter of finding only the best pieces, the Olivers added. “When we started, we didn’t mind if pieces were bent, rusted and chipped. Now we’re trying to find what isn’t bent, rusted or chipped,” Jim said. If a new piece comes into their house, something’s got to go, Donelyn said. Either she or Jim have to know where it’s going when they buy it. “That’s our only point of debate, ‘Well, where are you going to put it?’” she said. “But we pretty much agree on a piece before we buy it.” On the other hand, Jim will occasionally sneak in a new piece, “but nothing big or stupid.”

18 | Southern Valley LIVING • Fall 2016

Prairie Acre Garden has proven successful to the Olivers and their family, but Jim and Donelyn are uncertain about opening it up to the

general public, especially since visitors may misunderstand and try to cut flowers of their own. “I like to garden just as much in the winter as I do in the summer,” Donelyn said. “We planted 265 trees and shrubs last year and most of them made it.” Whether indoors or outdoors, the couple cherishes moments like their Sunday family dinners. “We have four grandchildren and we’re very blessed that they moved back here. It’s awesome and we’re so happy to have a relationship with them. That’s what it’s all about,” Donelyn said. The Olivers’ dining room, which features a modified cigar humidor as a china cabinet, can seat up to 24 people. “Some women collect shoes, I collect dishes,” Donelyn said. And the Olivers did anticipate having a home like theirs when they were growing up. “I like ‘junk’ and have been collecting it since I was 12 years old,” Jim said. “To us, it’s meaningful.”

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INGREDIENTS: 2 medium peeled, deveined shrimp Seasoning, to taste 2 medium scallops 1 tablespoon flour 3 ounces pre-cooked lobster tail, coarsely chopped 1/4 cup white wine 1/4 cup fresh mushrooms, thinly sliced 1/2 cup cream 1/2 teaspoon garlic 1/4 cup grated Parmesan cheese 2 tablespoons butter

JERRY PRANTE is a chef and owner/operator of Prante’s, Wahpeton, North Dakota

Seafood Thermidor

By Jerry Prante | Photo by Candace Engstrom

DIRECTIONS: In a sautée pan, melt butter over medium heat; add shrimp, scallops, lobster, garlic, seasonings and mushrooms. Cook 6–8 minutes, add flour, stir to dissolve. Stir in wine to deglaze the pan and then add cream; simmer to reduce; approximately 3–4 minutes. Pour into casserole dish, top with Parmesan cheese. Bake at 350 degrees until cheese is melted and golden brown. Serves 1–2.

Fall 2016 • Southern Valley LIVING | 21





By Carolyn DeFries

22 | Southern Valley LIVING • Fall 2016


ave you been dreaming of a beautiful custom-tiled shower that you’ve seen on HGTV? Tiling a shower is one of those home improvement projects that can help give your home a customized look and make you feel pampered. Choosing a complete overhaul of your bathroom, or just by adding ceramic tile around your bathtub can add value to your home. Many DIY shows make tiling a shower look easy, although there are many steps involved. Using the proper materials to insure a moisture-proof shower is essential and precise alignment of tiles to make sure a professional look is achieved. Now to the fun part. Selecting tiles out of the thousands of styles, colors and sizes. It is a daunting task. Browsing Pinterest or Houzz gives an endless supply of ideas. Because tile is so permanent, you may consider color or styles that will stand the test of time. Large 12- by 24-inch tiles can be used on the walls of the shower and bathroom floors and possibly a pebble stone for the shower floor. Adding a glass tile accent to the wall or niche can add stunning detail to the bathroom. Having a beautiful bathroom where you can relax in a soothing bath or a nice warm shower can revitalize the senses and calm jittery nerves after a long hard day. Your local floor covering team is trained to guide you in the process of creating a beautiful spa-like bathroom for you to enjoy for years to come. CAROLYN DeFRIES is the co-owner of Three Rivers Decorating

Photos courtesy

Fall 2016 • Southern Valley LIVING | 23

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What is sustainable clothing? Consumers who have adopted a greener way of living may include organic foods and beverages in their eco-friendly plans. Such men and women may be very familiar with the way organic foods are produced, including how these foods are made without the use of chemical pesticides or artificial growth additives. Organic items are not limited to just food and drink. Organic and sustainable clothing has exploded in popularity, providing yet another way to help preserve the environment. Currently there are no global or even domestic standards for organic or sustainable textiles like there are for organic produce. According to Organic Clothing, an eco-fashion resource, any product sold in the United States — regardless of where it was grown or produced — that carries the USDA Organic logo must have been inspected by a certified agent of the USDA certification program. Textiles do not need to be 100 percent organic to carry organic labeling, according to the USDA. Other labeling standards may be overseen by The International Federation of Organic Agricultural Movements, The Organic Trade Association, and EKO/KRAV, a Scandinavian organization. Clothing fibers that do not meet strict organic requirements may fall under a broader umbrella term of “sustainable” fibers. These may include garments made from recycled materials or eco-friendly, man-made fibers. These, too, have their share of benefits. There are many advantages to choosing sustainable or organic fabrics and clothing. These materials may have been produced using less water, fewer pesticides and fewer herbicides than conventional farming methods. Organic cotton, for example, is produced from nongenetically engineered seed. These factors combine to help keep unnecessary chemicals from entering the environment. Clothing produced from recycled materials, such as plastics, keeps materials that are slow to decompose or those that do not break down from reaching landfills. The company ECOALF repurposes discarded fishing nets, plastic bottles, used tires, post-consumer coffee, and post-industrial wool, among other materials into functional clothing. The company notes that one backpack made from recycled plastic bottles can keep 135 bottles from littering the environment. In addition to choosing sustainable options, consumers may want to research locally-produced clothing. Keep in mind that the benefits of organic and sustainable fibers may be negated by energy consumption of long shipping routes and transportation choices. Check labels to see where merchandise is produced and research the manufacturer to verify its production processes. Choosing sustainable clothing is another way to live an eco-friendly lifestyle. What may have started out as clothing produced from cotton, silk, hemp, and jute has expanded to include many upcycled materials as well. Story courtesy Metro Creative Graphics, Inc.

26 | Southern Valley LIVING • Fall 2016

COTTON SILK HEMP JUTE WOOL BAMBOO SOY TENCEL RECYCLED PLASTIC easy for us to change wardrobes with the seasons. Our closets are so packed with garments they are wedged in like sardines. Yet we open the closet door and say, “I just don’t have anything to wear.” It’s a true maxim in sales that the more options you give someone, the more confused they are and are more likely to just freeze. They want to pick the right item and not be stuck with the wrong one. If the choice is between two options, let’s say, two blouses, the choice is easy to make. But what if the

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Fall 2016 Fall 2016 • Southern • Southern ValleyValley LIVING LIVING | 27 | 27

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30 | Southern Valley LIVING • Fall 2016

Jewelry designer creates trendy, wearable works of art By Carrie McDermott | Photos by Elena K Photography


tacy Haverland loves jewelry. After years of making aluminum wire sculptures and wine bottle holders, she was inspired to scale down her pieces and try her hand at jewelry. Fifteen years later, her work is hugely popular in the Red River Valley and she’s having a blast coming up with new ideas for customers. A self-taught artist, her latest pieces include North Dakota and Minnesota state shapes cut out of metal, surrounded by wrapped wire and most often include some type of bling, such as Swarovski crystals. She has designed pendants for North Dakota State University alumni and Bison fans, which hang from black or brown leather cords. Some of her pendants feature ornate coins spotlighting fish, birds and other animals. She created one Bison metal pendant stamped with NDSU which has five coins hanging below, representing the number of consecutive NCAA national championships the Bison football team has won. “I think I’ll keep this one, because I’m a fan,” she said. Her baubles appear substantial in weight, but once handled, you realize just how feather-light they are thanks to the material she uses — aluminum. Holding up a large, sparkling flexible bracelet, she explains how lightweight it is. “It’s easy to bend and it doesn’t really tarnish or change color. The aluminum holds its color well,” she said. When aluminum became commercially available in the 1800s, it was more expensive than gold and platinum. It was luxurious and sought after. Aluminum is used as the bright and shining capstone on the Washington Monument and frames the stained glass within the Library of Congress. The French government even displayed aluminum bars next to the crown jewels. With its rich and regal history, the use of aluminum in jewelry is a no-brainer. Haverland designs earrings, rings and bracelets, along with the necklaces using the material. Her friends are regularly asking her to create more. She posts her work on a Facebook page and most of her pieces are sold by word of mouth or during street festivals in the region. “I hold an open house in my home in the fall and I try to do at least three street fairs in the summer,” she said from her home in rural Colfax, North Dakota. Besides displaying her jewelry at these open houses, she also showcases wire art and her encaustic pieces.

Fall 2016 • Southern Valley LIVING | 31

Photo by Elena K Photography

Stacy, flanked by her wire art, at the Fargo Street Fair in July.

In fact, the wire pieces are the first artwork she created and has continued doing this art form for nearly 20 years. She uses found objects, such as a large silver-colored nail, and incorporates it into her pieces, using the nail as the body support for a dragonfly in one sculpture. Colored beads are interspersed along wrapped aluminum wire, bringing color and whimsy to the predominantly silver-colored pieces. Her jewelry isn’t typically sold in retail stores or boutiques, although she is open to the idea. Occasionally her jewelry can be found at the Red Door Art Gallery in Wahpeton. Haverland’s jewelry is sold under the Wire Paper Scissors brand and is typically priced very reasonably from $15–$40. Each piece is unique and handmade by her and she often creates custom pieces for customers. She estimates being able to create a piece of jewelry in about 30 minutes. Along with aluminum, she makes pendants from aluminum solder paste, forming abstract and organic shapes that look like melted metal and usually mounts a crystal on them, as well. The artist enjoys working with aluminum because it’s easy to work with and bend and doesn’t require a case full of jewelers’ tools. She uses needle-nose pliers, wire clippers and a few other basic tools to create her original pieces. She has no formal art training and when Haverland decides to try a new medium, she goes online for tutorials and information. “I teach myself how to do something,” she said. “If you were to look at my wire art, you would say, ‘Oh, this is very similar.’ It’s a smaller version. It all matches and comes together.” She uses a thicker gauge aluminum for her sculpture 32 | Southern Valley LIVING • Fall 2016

bases and thinner gauges for wrapping. Some of the solder pieces she hammers flat, which adds texture and catches the light. “That’s what I like about the solder, there’s a lot of texture to it,” she explains, when creating the organic shapes. She said her jewelry designs follow what’s trendy, for the most part. Wrapped wire pieces are in fashion now, but she is open to changing with the times. Haverland brings her love of jewelry into her encaustic pieces as well. The colored wax wall hangings are sculptural with heavy textures and often incorporate bits of metal or glass. “It took me awhile to figure out how to get certain textures and make it look the way I wanted it to look, like with the flecks in it. I like to add metal or glass, it’s fun to add them to the paintings,” she said. One piece hanging in her home has tiny metal washers sprinkled on it and another uses small pieces of broken glass. Haverland finds many interesting things for her encaustic artwork, items such as the bottom of a five-gallon gas can or other rusty metal cast-offs while out walking in the woods. She can put together several pieces of jewelry in an afternoon, although encaustic art takes more time because it’s made of layers of heated, colored wax. As the wife of a farmer and mother to two children — one out of college, the other in high school — she said her artwork gives her something to do as well as a creative outlet. “It’s fun, I really enjoy it,” she said. In the spring she also organizes That Spring Art Thing! event at the Ramada in Fargo. She has done that for about 15 years. To view more of Haverland’s work, search for her on Facebook or visit her at one of the area street fairs. She may be contacted at 701-640-3454.

Photo by Carrie McDermott

One of Stacy’s sculptural encaustic wall hangings.

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The Vicious

Photo courtesy 34 | Southern Valley LIVING • Fall 2016

Circle of

By John Kannenberg



few years ago I was chatting with two sisters in their 40s who both had severe type II diabetes. It was so severe they already had lost much of their kidney function. In fact, they both were on dialysis, with one of them going in twice a week and the other about once a week. This is a sad state to be in. My heart really went out to them. I posed a question about what they knew about diabetes. After so many years of being sick, I was interested to know what they learned about their condition or from their health care providers. Knowledge is power. Knowledge is life. Perhaps there was a chance something had been missed. Specifically, I asked, “What is insulin? What does it do in the body?” I was shocked at the response I received. “Insulin works as a regulator of glucose in the body, working as a key to allow it to enter the cells. You see, when glucose can’t get into the cells, it’s called decreased insulin sensitivity,” they said. Everything they said up to this point was correct. And now for the shocking part. “Does insulin do anything else?” I asked. “No. Nothing else as far as we know,” they replied. Uh-oh. The relationship to glucose is only part of what insulin does. Knowing what else it does is key in preventing and reversing diabetes. Insulin’s second function is to take excess dietary fat — the fat that you eat — and store it away as fat in the body. Now, why would insulin do that to us? Well, let’s think about it. The body has a natural survival system. In times of plenty and excess, it stores it away for times of famine, cold weather and as a reserve for when you are ill. Unfortunately, our modern diet is all about excess so it’s no wonder we are fighting expanding waistlines. But there’s more to the issue than this. Fat on the cellular level works to actually inhibit the efficacy of insulin regarding the absorption of glucose in the body. It decreases insulin sensitivity. With fat intake at the same high levels ­— most Americans get 45 percent of their calories from fat — insulin doesn’t work well. More insulin is given to boost effectiveness. And what does this do? It packs more fat into the body. That fat further decreases insulin sensitivity and the process is repeated. Do you see the vicious circle I’m referring to? And what is the usual diet prescribed for diabetics? Low

carbohydrate. Why? Because carbs turn into sugar (glucose) and high glucose levels can’t be handled by the diabetic. But note, in this diet, fat levels aren’t mentioned. Instead of 45 percent of calories coming from fat, they need to be in the 7-12 percent range. This is true low-fat. I saw one study that said low-fat diets don’t work. Their definition of low-fat was actually lower fat, but still at a level of 33 percent of their diet. This is still a high-fat diet. The key is to eat a diet high in complex carbohydrates. Most importantly, whole food carbohydrates — no doughnuts, white bread, or soda pop — with little to no added fat. The result we see is blood sugar levels drop up to a 100 points the first week using diet alone. It’s nothing short of amazing. But is it all really worth doing? Isn’t it work to eat well? Perhaps. But what are the consequences if we don’t change? Diabetes is the leading cause of blindness and may lead to eventual kidney failure and even amputations of extremities from poor circulation. I can’t tell you how many people I worked with who were like this when I was at the old University of North Dakota rehab hospital. Studies show that diabetics die earlier from the other diseases such as heart attack and stroke than the general population. Look, it’s not a fair fight. Everywhere we are encouraged to eat all kinds of foods that are exceedingly high in fats, sugars and even proteins. Advertisers know how to get us to eat and drink just what they want. And it’s all so convenient, too. Take a stand today that you will get educated on this important topic. JOHN’S HOT TIPS: • Eliminate simple sugars/carbs from your diet • Increase complex carbs like brown rice, whole grain bread, beans • Get 20 minutes of exercise a day • Be happy and live for others

JOHN KANNENBERG is the director of the Great Western Health Foundation Fall 2016 • Southern Valley LIVING | 35



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Become Familiar With These Five Key Areas

As an investor, what are your goals? You can probably think of quite a few — but over the course of your lifetime, your objectives typically will fall into five key categories. And once you’re familiar with these areas, you can start thinking of what they’ll mean to you in terms of your financial and investment strategies. So, let’s take a look at each of these areas and see what they may entail for you:

JOHN NYQUIST is a financial advisor with Edward Jones in Wahpeton, North Dakota




So, there you have them — five key financial areas on which to focus as you travel through life. By doing your homework, planning ahead and getting the help you need, you can make the journey a pleasant and productive one. Fall 2016 • Southern Valley LIVING | 37

Lidgerwood held its annual Heritage Days celebration July 22-24. It was a day to highlight the community through sidewalk sales, Wings on Wiley, a parade, games in the Lidgerwood Pool Park and breakfast. Hundreds of people lined Wiley Avenue before this year’s parade, which featured farm equipment, civic groups, businesses and politicians.

Mollie B has given Hankinson’s Polka Fest, held June 3-4, national exposure since she was among the featured acts. Early Friday it was standing-room only inside the tent as Mollie B sang, played trumpet and keyboards as part of the Jim Busta Band.

Deb Bozovsky, manager of Lidgerwood Market, waves to people lining Wiley Avenue during Lidgerwood’s Heritage Days celebration.

Tilford Kroshus of Kroshus and Krew performed for seniors to kick off the Music at the Park summer concert series. 38 | Southern Valley LIVING • Fall 2016

Breckenridge City Attorney Cynthia Clark, City Administrator Renae Marthaler and her husband, Scott Marthaler, serve up refreshing root beer floats to guests at the National Night Out event held Aug. 2.

Area youth scramble up the rock climbing wall at Breckenridge’s annual National Night Out, held at Ox Cart Trail Park. The event brings law enforcement together with the community.

Breckenridge Mayor Cliff Barth, left, and Dennis Larson, Breckenridge Public Utilities Commission and Port Authority Board, visit with friends over supper during National Night Out.

Wine Walk and Big Hats participants check out the latest toddler fashions at Wahpeton Drug and Gift.

Nicole Loehr and Wanda Seliski pose for a photo outside Tangled Salon, which held a reception to kick off the annual Wine Walk in May. Fall 2016 • Southern Valley LIVING | 39

Ashleigh Abner, a diesel major at the North Dakota State College of Science, is all smiles in the moments before leading the technologies and sciences graduates procession for the Class of 2016.

Annie O’Flynn, Elbow Lake, Minn. and Bob Kundinger, Fargo, dance to Billy D and the Crystals during the Blue Goose Days Street Dance Friday, June 3.

Taylor Jirak checks out colorful tutus outside Total Personality in Wahpeton during Crazy Days.

Breckenridge High School’s Class of 2016 Valedictorian Raenna Essig addresses her classmates and guests at their commencement ceremony this spring.

Wahpeton’s High School choir sings during commencement ceremonies held this spring for the Class of 2016.

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Jaden Hansen looks on as Carmella Keaveny, 8, Wahpeton, and Makenzie Mostoller, 7, Wahpeton, participate in the World’s Largest Swimming Lesson Friday, June 24 at Chahinkapa Pool.



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Why I love living in the

Southern Valley By Joe Hass

Abercrombie is a proud, quiet town, By Cliffpulse Barth | Photo Carrie McDermott full of history, with a steady Abercrombie, North Dakota is a town of about 250-300 people where Fort Abercrombie is located. It was the first settled fort in the Dakotas, opening the way to the prairies. It sits right on the Red River of the North so it also was a player in the steam boat era. The thing that really stands out is how the people come together when it counts. I was here for the flood of 2009. It was the first time that I experienced this battle. My wife and I were gone for the weekend and when we came home one of our fire trucks was blocking the main bridge coming into town. I was told that we had to come in a different route. When

we finally got into town I could see that anyone’s normal personal life was put on hold and the community was put first. It didn’t matter if you were well-known or someone new, you were just as important as the next. People fought to save the town and fought to save homes outside of town. We fought day and night for four days and three nights, if I remember right (running on no sleep messes with my memory). Young and old, rich and poor, side by side — if they couldn’t lift or fill bags they made food for those that were. The food never stopped coming in and by the way, it was delicious. I think that was when my pride of living in

Photo Submitted

Abercrombie started. It is a great place to raise your children — the neighbors all watch out for each other’s children so they can play and ride bike outside with no worries. The older folks all look at them as their grandchildren (so, how lucky is that for them — ice cream whenever they want — I’m jealous). The school system here is second to none and I am very proud to have my children attend there. Most of the time, the parents and teachers know each other, so people know who is teaching their kids. The city itself has two parks. One is the old fort museum with an old pavilion that we keep up and open for dances and community get-togethers. The other is a beautiful park where children can play. We also have a number of businesses that call Abercrombie home. We have a communication company, truss company, insurance business, plumbers, electricians, bar, store and of course our gas station and church. These companies keep our town moving forward and we’re damn proud to have them. I am proud to call Abercrombie my home and the place where I am raising my family. I am proud to say that I am the mayor of this town and only hope to make the people here proud. JOE HASS is the mayor of Abercrombie, North Dakota Fall 2016 • Southern Valley LIVING | 43

Southern Valley Living - Fall 2016  
Southern Valley Living - Fall 2016