Facets - December 2016

FACETS

December 2016 The magazine for women.

Women with Initiative: The wisdom to change Being healthy makes you wealthy The cost of Christmas The tale of two umbrellas

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The magazine for women.

Editor Margo Niemeyer

Publisher SCOTT ANDERSON

Contributors AMY CLARK RONNA LAWLESS KECIA PLACE-FENCL KAREN SCHWALLER

Tribune Editor MICHAEL CRUMB

Photographers RONNA LAWLESS KECIA PLACE-FENCL FACETS IS A MONTHLY PUBLICATION OF GATEHOUSE MEDIA IOWA HOLDINGS.

ADVERTISERS To advertise in Facets magazine, contact Tiffany Hilfiker at (515) 663-6973 PHONE (515) 663-6923 ADDRESS 317 Fifth St. Ames, IA, 50010 EMAIL mniemeyer@amestrib.com ONLINE www.amestrib.com/sections/ special-sections/facets

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he holiday season is a great and magical time. Many of us have the tradition of getting together with family to exchange gifts, eat a warm, filling meal ... and then maybe nap in front of whichever football game happens to be broadcast on that particular day.

But with all the joy that the holidays bring, there is an equal amount of stress for some families and individuals. They are living paycheck to paycheck and trying to make that last $20 stretch another four days. They ask themselves: How am I supposed to buy gifts? Will I be able to afford gas to get home? What will I do if I get sick? Should I use the credit card just this once?

We all try to make the holidays a wonderful stress-free time. Even with all the stress of holiday expenses, we can begin the journey to a stress-free holiday and cutting down on the stress of finances. In this issue of Facets we have helpful suggestions on ways to manage and eliminate financial stress, not only for the holidays, but moving forward.

Here are a few things I have found helpful on those weeks where you are falling a bit short on cash or want to get into a healthy habit of saving: Skip the fancy coffee — But it is so good! I know ... but so is the can of coffee grounds you bought last week.

No frivolous shopping — those cute shoes can wait.

No sugar or soda — that is also just good for your health.

Don’t eat out — Put all those cookbooks to use. Saves money and hones your cooking skills. Two Birds. One stone.

Call utilities or cell phone to set up payment plan.

Skip the coupons and buy off-brand staple items.

Walk. If your destination is within a reasonable distance.

Set up a budget. Even if it is a broad outline of what your spending should look like, it’s a start. I go from there and adjust as needed every couple months.

One the cover: Amber Arends, right, and Angie Strotman have developed a friendship through the Women with Initiative program. In the past two years, with Strotman as her mentor, Arends has made positive financial strides, including achieving a 100-point increase in her credit score. Photo by Ronna Lawless/ Ames Tribune

FACETS • Table of contents family 10

The cost of Christmas Making Christmas happen on a small budget

lifestyle 6

Women with Initiative The wisdom to change

9

2016 Altrusa Holiday Home Tour

fitness 18

Being healthy makes you wealthy Tips on leading a healthy lifestyle

finance 12

Being selfish with your finances Why lending money to friends and family is a bad idea

14

Be smart with your credit cards Sky-high rates on store-brand credit cards make them a poor choice

15

Philanthropy The tale of two umbrellas

savor 21

Grilled cheese Warm melting goodness slathered croque monsieur

23

When life hands you leftovers Vegetable hash and eggs

24

Goodbye, roasted turkey — hello crusted pork Mixing it up for the season

26

How to make the world’s best waffles A 12-24 hour process

nutrition 28

Happiness and Health for the holidays Crack into pistachios FACETS | DECEMBER 2016 | 5

lifestyle

WOMEN WITH INITIATIVE:

BY RONNA LAWLESS Ames Tribune

THE WISDOM TO CHANGE

Amber Arends, right, has iced coffee with Angie Strotman, her friend and mentor in the Women with Initiative program.

Photo by Ronna Lawless/Ames Tribune

A

mber Arends of Nevada was overwhelmed by the state of her family’s finances a couple of years ago when she began to take a fourweek course called Women with Initiative, WwI. She was bogged down with debt, had no savings and was working at a job that didn’t pay well or satisfy her.

That was two years ago.

“Since then, my credit score has gone up 100 points,” said Arends, a married mother of four. “My family and I have moved out of my mom’s house and into a house we rent.”

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She has worked her way through a series of jobs, each one being better-paying or more appropriate for her as she raises her four kids with her husband Jason.

Their family saved enough money to take a vacation to North Dakota last summer.

And when an inconvenience happens, such as the flat tire Arends had recently, there is money in savings to help counter it.

Another big milestone: Amber and Jason paid off their payday loans and haven’t gotten any new ones for the past two years.

lifestyle

Jerri Baumeister is the coordinator of the Women with Initiative program, which the United Way of Story County established in 2008 to educate women to become financially self-sufficient. Photo by Ronna Lawless/Ames Tribune

“A year ago, that flat tire would have put me at the payday loan counter, but since we had some money in savings, that didn’t happen,” Arends said. “Now I’m working to get more money in my savings account again.”

Since taking the Women with Initiative classes, Arends has often referred back to the information she learned in the class. “It’s a workbook and I write my answers on separate notebook paper so that I can update things as I progress,” she said.

The improvements similar to the ones Arends is seeing are common among the women who take the WwI class. The workshop provides basic information on money management skills that serve as building blocks for the women to achieve both short-term and long-term financial goals.

Women in the class learn how to identify spending habits and how to create a savings plan. They learn about banking basics, savings and how to wisely use credit.

After the Women with Initiative classes are complete, each woman can request to be matched up with a mentor. In Arends’ case, her mentor is Angie Strotman of Ames.

“We’ve been meeting for two years now, and our relationship has become more of a friendship than a mentor-mentee relationship,” Strotman said.

At first the two women would meet at least monthly.

Strotman gave Arends feedback about her progress, cheered her on as she did well, and helped her navigate

through situations such as job changes.

“Amber is the one doing the work,” Strotman said.

“I’ve tried to help her have the confidence to keep going, and when she had specific questions about financial matters, I helped her. I’m not a financial professional, so if I didn’t know the answer, I called around and found out.”

Strotman is among 32 trained mentors in the Women with Initiative program. Arends is the second woman Strotman has mentored during the four years she’s been active in this part of the program.

“The role of mentors is to support and encourage the women who have been through the four-week series,” said Jerri Baumeister, WwI coordinator. “After the course is over, the women can choose to work with someone on a one-on-one basis.”

So far, 294 women have been through the WwI course.

They’ve ranged in age from a pregnant 14-year-old to an 87-year-old woman.

“Each woman in the program has a unique situation,” Baumeister said. “So I personally pair them with mentors I think will be good matches for them. This isn’t a cookie-cutter scenarios. We are building genuine, trusting relationships.”

Those who have completed the four-week program tend to have good results in the areas of income/expense ratios, decreased debt and increased savings. They also have good track records with setting and achieving WOMEN, page 8 FACETS | DECEMBER 2016 | 7

lifestyle

THE NUMBERS

294

women have been through the 4-week Women with Initiative series.

BY THE LAST NIGHT OF THE 4-WEEK SERIES: 70% had improved income/expense ratio 47% decreased their debt 45% increased their savings 89% are working toward a short-term goal 52% have achieved a short-term goal

WOMEN WHO STAY IN THE PROGRAM, WORKING WITH A MENTOR AND ATTENDING BOOSTER SESSIONS: 81% had improved income/expense ratio 72% decreased their debt 67% increased their savings 100% are working toward a short-term goal 77% achieved a long-term or short-term goal WOMEN continued from page 7

short- and long-term financial goals.

“Women with Initiative is supported by members — women who donate at least $1,000 to the program above and beyond what they normally donate to United Way,” Baumeister said. “Currently we have 52 donor members.”

And there is an advisory committee with 6 to 8 women who provide program input and support as needed, such as reviewing scholarship applications and helping with tasks, such as meal delivery to the workshops.

Ultimately, the program benefits women and is also supported financially and emotionally by women — women taking the initiative to help other women learn initiative of their own.

Aside from the four-week session, there are also 8 | FACETS | DECEMBER 2016

occasional booster sessions offered, that focus on particular topics such as healthy cooking on a budget, job skills, stress management and shopping with coupons.

Another feature of WwI is that graduates of the program can apply for $1,000 scholarships to pursue a GED, associate’s degree, bachelor’s degree or a program certification.

“There are no fees to attend the workshop series,” Baumeister said. “And it’s open to women of any age who live in Story County and who want to learn new ways to manage their finances.”

Meals, child care and transportation assistance are also offered during class attendance. “We want to remove as many barriers as we can that might keep women from attending Women with Initiative classes,” Baumeister said.

lifestyle ALTRUSA INTERNATIONAL OF AMES

The Spalding hone is one of the home tour locations.

Contributed photo

2016 Altrusa Holiday Home Tour

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ltrusa International of Ames members are once again offering their unique home tour with its perfect blend of heartwarming holiday spirit and caring community support.

The 28th Annual Altrusa Holiday Home Tour (HHT) will be on Saturday, December 3, and Sunday, December 4, 2016, from 1-5 pm each day. Always included in this long-running event are sponsorships of local businesses, people who make it part of their can’t-miss holiday plans, and — of course — thoughtful residents willing to share their beautifully decorated homes with the public.

Home owner’s motivations in participating may range from philanthropy, to include getting a nice jump on the holiday season and knocking off a to-do or two.

“They will have their home decorated early for the holidays so they can enjoy it more and not be so stressed during the holiday season,” says Janet Brimeyer, HHT co-chair along with Mary Mekemson and Alice Moore. “It’s a great way to meet new people and it gets you in the holiday spirit. Some homeowners even like that it pushes them to do some projects that they had been planning on but hadn’t completed yet!

And we tell people that they are helping raise funds for other nonprofits and scholarships so we appeal to their sense of philanthropy.”

This year’s HHT proceeds will support the MICA Food Pantry, Story County Legal Aid Society, Retired & Senior Volunteer Program (RSVP), and the Emergency Residence Prepare for Success Project. “It also helps fund scholarships to non-traditional students, hoping to further or change careers, Study abroad scholarships for current college students and Service awards to graduating seniors who are already demonstrating leadership skills by giving service to their

communities,” adds Brimeyer.

Hosts and homes for the 2016 tour — with teasers provided

by Mary Mekemson — include: JoAnn Kinart, 2823 Monroe Drive. The Kinart’s recently remodeled one-story ranch home boasts a beautiful kitchen/ dining area, unique artwork and homemade wreaths, and oneof-a-kind furniture.

David and Marianne Spalding, 2705 Ridgetop Road.

Enjoy a large, grand home with marble floors in the entry and a lovely kitchen/sitting area overlooking a serene wooded area.

Doug & Wanda McCay, 3016 Burnham Drive. This gorgeous townhome in Northridge Heights includes a secret room you’ll want to explore! And be sure to check out Wanda’s homemade latch hook pieces.

Larry and Debra Joel, 4269 Cameron School Road. In addition to all the beautiful holiday displays, you’ll find animal pelts and unique taxidermy of hunting trips in Iowa and Africa in this stunning log home.

Steve and Alice Moore, 2421 Dalton Circle. Don’t miss this homey, welcoming, custom-built home, beautifully decorated and newly landscaped.

Tickets are $12 in advance, and $15 at the door of any home on the tour. Find them at Mary Kay’s Flowers, Evert’s Flowers, Coe’s Flowers, or from an Altrusan. Participants may use their ticket on either day or split their time and the homes on both days. Friend Altrusa International of Ames, Inc. on Facebook to learn more about the tour and the organization.

If interested in having your home considered for a future home tour, please contact the organization or visit with one of the members during this year’s tour. “I became interested in joining Altrusa after being part of the HHT in 2010,” adds HHT co-chair and home host Alice Moore. “I learned about the heart of the organization and the gift of giving all of the funds earned to the charities here in Story County — no dollars given to the members or the organization. I was inspired by the enthusiasm of the members to help others!”

FACETS | DECEMBER 2016 | 9

family

BY KAREN SCHWALLER Contributing Writer

The Cost of Christmas S

ometimes I don’t know which phrase is more daunting: “I sold hogs for tomorrow.” Or “The holidays are coming.”

Both of those phrases can cause break-ups of relationships between relatives if the event is handled improperly, and both can result in seeking out the secret brandy bottle hidden in the chicken coop and saved for sharpening those coping skills — or maybe even for eliminating the need for them altogether.

Let’s face it. The holidays really are here, and even though there are many stressors that come with them, affording the celebration ranks as high as General Patton did in his day.

Farm families have known for generations that some years they “have” and some years they “have not.” It’s no secret, and sometimes I wonder how many times farm people have nipped at the hidden brandy bottle over the years before deciding they wanted to live like that.

Growing up, we had no idea what Mom and Dad spent on us each year at Christmas. As children, all seven of us kids received three things — something we needed, something

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we wanted, and a surprise. While it was a sensible plan for spending, it had to have been quite a burden just doing the shopping, let alone paying for it and getting everything wrapped for Christmas morning.

But Christmas isn’t just about financing and opening the gifts, of course. To my father — a farmer and a great problem-solver, Christmas fun sometimes included a prank. One year our youngest brother got a special gift for Christmas, but it was the way in which it was given that made that Christmas so memorable.

He opened a box that was under the tree with his name on it, and the box held a paper that gave him instructions on where to go on the farm to find another box with his name on it. He went there and found another box — and did this seven times. We followed him around the farm that cold morning like common street gang members as he (and we) went from place to place in search of what was waiting for him. The final box contained a clue that led us to an empty grain bin — where our brother’s brand new bike awaited him, fully assembled.

family

Love is expensive, as they say.

Sometimes the cost of Christmas is worth the pain.

Dad grew up with skimpy Christmas mornings as a kid in the 1930s and 40s. That morning had to be fun for him. On the other hand, my brother was exhausted from that never-ending, arduous search for something great for Christmas.

The bike was costly, I’m sure, but we all still remember that Christmas morning.

When the hog market tanked in 1998, my husband and I had more hogs here than at any other time in our production history, and less money than we had ever had as well.

What were we going to do for Christmas for our three young children who were beginning to wonder about the validity of this so-called ‘Santa Claus’? If Santa was scanty our cover would be blown because they all knew things were tough on the farm. We couldn’t even afford the tissues we needed to cry about it that year.

Christmas arrived and brought them a few small things … along with new bikes for each of them, which they did need and want. Our cover was not blown and Santa Claus remained a real person in their minds and hearts. We couldn’t afford it — even though the bikes were not expensive ones, but it was worth it to keep Santa Claus in our Christmas celebration for another year. At least we had that great memory from such an awful year on the farm.

My husband, however, groped for that brandy bottle hidden in the chicken shed when the bill came for the bikes. And yet, we managed to find the money somehow.

Love is expensive, as they say. Sometimes the cost of Christmas is worth the pain.

FACETS | DECEMBER 2016 | 11

finance

BY CAMERON HUDDLESTON Tribune News Service

Why lending money to friends and family is a bad idea L

oaning cash to a friend or family member in need might seem like the right thing to do. But letting people borrow money from you can be a big mistake.

Ted Jenkin, co-CEO of oXYGen Financial, said that in his 25 years as a financial advisor, he’s never seen a situation like this turn out well. And credit expert John Ulzheimer went so far as to call the idea of lending to loved ones disastrous.

“If you’re being asked to loan money to friends or family, it’s likely because they cannot get credit from an actual lender,” he said. And there’s probably a good reason that person can’t get a loan from a bank or credit union.

If you’re asked to lend money to friends or family, here are six reasons you should consider a polite refusal.

YOU MIGHT NOT GET PAID BACK A 2016 survey by online lender iLoan found that only half of people who lend money to friends and family get paid back in full. Ulzheimer acknowledges that we’d all like to believe our loved ones wouldn’t stiff us this way.

“That’s simply not true,” he said. “If there’s no formal promissory note, your friend or family member has no obligation to pay you back, ever.”

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If you do want to make a loan to a friend or family member, Ulzheimer recommends taking the steps that a financial institution would before lending money. Ask for a copy of the person’s credit report and credit score along with proof of income. Then, agree to a timeline for repayment and an amount to be paid each month.

However, a better option might be simply to give friends or family members the money they need as a gift.

“At least, that way, there’s no expectation of payback,” Ulzheimer said.

Just keep in mind you’ll need to file a Form 709 gift tax return with your federal tax documents if you make a gift of more than $14,000.

IT MIGHT CREATE A FINANCIAL STRAIN According to the iLoan survey, the average amount borrowed from family and friends over a lifetime is $8,546.

And while most borrowers — 74 percent — assume that the loans they took put no financial burden on their friends or family, more than half of lenders said that lending money did cause some strain.

“If you can’t make a gift of the money, don’t make the loan,” said Neal Frankle, a certified financial planner and founder of credit repair website, Credit Pilgrim.

finance Frankle went on to explain that it’s not worth putting your own finances at risk to help someone else.

After all, you don’t want a loan to a friend or family member to leave you unable to pay your bills on time or make ends meet. Then, you could find yourself in the same situation as the friend who asked for money. So, you might have to tell your friend that you want to help but aren’t in a financial position to do so.

IT MIGHT HURT YOUR CREDIT Your financial situation will suffer if you have to borrow money in order to make a loan to someone else, said Frankle.

“If you borrow money in order to lend it out, you take a huge risk,” he said. Unfortunately, he’s seen this happen many times.

The truth is that borrowing money can affect your credit score. The amount owed on credit accounts determines 30 percent of your credit score, according to myFICO.com.

If the overall amount you already owe is high, taking on a new loan to help out a friend might hurt your credit score.

And if your friend doesn’t repay you for the loan, you might have trouble paying back the money you took.

“You might have to kiss your good credit score goodbye,” said Frankle said, adding that a low credit score will lead to much higher borrowing costs for you and difficulty getting future loans.

YOU’RE ENABLING BAD FINANCIAL HABITS If your friend or family member taps you for a loan, it might mean that traditional lenders are turning him or her down, said Frankle.

“Maybe they know something you do not,” he said. “It could very well be that the person who wants a loan should not get one because they are not financially stable enough to afford it.”

Perhaps what your friend really needs is to learn how to be more responsible with money and to come up with a better way — such as getting a second job — to generate more cash. If you lend the money, you might be enabling your friend’s bad money habits that prevented him from getting a traditional loan.

“Then, he might flounder, get deeper in debt at higher rates, have to take other drastic measures that he otherwise would not have to,” said Frankle.

Your loan can also set a precedent that you can be counted on for cash. The iLoan survey found 65 percent of people who have borrowed money from friends and family have done so multiple times.

“Those who ask once always ask twice,” said Jenkin. “You become the human ATM for them.”

To avoid being asked for money again and again, you should say “no” to the first request for a loan.

IT MIGHT DAMAGE YOUR RELATIONSHIP WITH THE BORROWER Frankle said that the No. 1 question he gets from readers is how to collect money they lent to family members or friends.

“Invariably, this leads to conflict and tension,” he said. For example, if you lend money to a family member and aren’t paid back, you’ll be thinking about the money you’re owed when you see that person at family gatherings.

“It will ruin every holiday you ever have,” added Frankle.

According to the iLoan survey, the biggest problems occur when grandchildren borrow from a grandfather and when co-workers borrow from one another. So, consider not only the financial impact of lending money to friends and family — but also the emotional toll it can take.

YOU RISK YOUR RELATIONSHIPS WITH OTHER FAMILY MEMBERS Lending money to one family member could also lead to tension with other relatives, said Jenkin. For example, you might have good intentions when you help out an adult child who isn’t doing as well as his siblings.

But, your other children might resent you for helping out their sibling and not them.

And, trying to keep the loan a secret will only backfire, said Jenkin.

“It creates a lot of potential suspicion among family members when money gets loaned,” he said, adding that the situation can lead to family feuds.

If you don’t want to ruin your relationships with friends and family, or put a strain on your own finances, you should be reluctant to say “yes” to requests for loans. Instead, point your friends in the direction of a personal loan lender, such as a bank. You can also check out peer-to-peer lending sites like Prosper.com and Lending Club.

FACETS | DECEMBER 2016 | 13

finance

BY PATRICIA SABATINI Tribune News Service

Sky-high rates on store-brand credit cards make them a poor choice for revolvers

T

he next time you step up to the register, beware the cashier promising freebies in exchange for signing up for a store credit card.

Interest rates on cards issued by the nation’s largest retailers are averaging 23.24 percent, according to a new survey by credit card comparison site Creditcards.com, based in Austin, Texas. It’s the highest rate since the website started tracking the rates in 2008 (when they averaged 18.28 percent).

Overall, the average for all types of credit cards is 15.22 percent.

“With their outrageously high (rates), most consumers would be wise to steer clear of these cards unless they’re 100 percent certain they can pay their balance off every single month,” said Matt Schulz, senior industry analyst at Creditcards.com.

The survey reviewed 68 credit cards offered by 44 retailers. Nearly half of those store-branded cards carried an annual percentage rate of at least 25 percent.

Among the stores with the highest rates were Big Lots at 29.99 percent, Zales at 29.24 percent and Staples at 28.24 percent.

Those high rates look even worse considering that interest rates in general have been hovering at record lows since the Federal Reserve cut the federal funds rate to near zero at the end of 2008, where it remained until seeing a tiny quarter-point boost in December last year.

The chief reason that retailer cards tend to charge higher rates than general-purpose cards is to compensate for the risk involved with extending instant approval at the register. The main lure among store cards is an immediate 10 percent or 15 percent discount at the check-out as a bonus for signing up.

While the discount might pay off on a major purchase such as a refrigerator, most shoppers can get better rewards with a general purpose card, Schulz said.

“Bonuses you get with a store card can’t compare … so you’re better off shopping around for another card,” he said.

Sign-up bonuses have gotten sweeter in the last couple of years as card issuers compete for the best customers, he said.

For example, the Chase Freedom Unlimited card offers a $150 cash back bonus for spending $500 in the first three months.

“Percentage-wise, a store credit card can’t come

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close to matching that offer,” Schulz said. The Chase card also carries an introductory interest rate of 0 percent for the first 15 months, which rises to between 14.24 percent and 23.24 percent, depending on a customer’s creditworthiness.

“It’s important that people don’t get pressured into making a bad choice” at the register, Schulz said.

“If you are interested in an offer, take a brochure and read it at home. If you’re still interested, apply the next time you go to the store.”

finance

On Philanthropy:

The tale of two umbrellas It had been raining hard for days. Reports of 100-year floods were coming out of cities to the north. A colleague and I were walking under our umbrellas a few blocks to a nearby restaurant for a breakfast meeting. As we walked, a man who appeared to be homeless stepped out from the side of a building. He was standing in the downpour, drenched from head to toe. Looking at both of us, he asked, “May I have your umbrella?”

Our reactions were startlingly different. I grabbed the handle of my umbrella more tightly and tried to frame my response. In the very same instant, my colleague handed her umbrella to the stranger, who thanked her politely. We walked on, sharing one umbrella, and entered the restaurant for our meeting.

As we looked out the window, dry and cozy, we saw the man making his way slowly down the street in a wheelchair. My colleague’s umbrella was providing him with shelter from the deluge — at least for the time being.

BY BRUCE DEBOSKEY Tribune News Service

Upon reflection, I’ve concluded that both approaches are equally correct. One provides a short-term solution to an immediate problem for one person. The other provides broader solutions for a community of people in need. Aspects of each approach may well produce the best outcomes.

This thought-provoking experience reminded me of another story, where two men arrive at a riverbank to discover a number of people drowning. One man jumps into the water to rescue as many people as possible. The other runs upstream along the shore to discover how they fell into the water in order to prevent additional victims. Good philanthropy requires both types of responses: instinctive and strategic.

Soon, many of us will gather around the Thanksgiving table with family and friends to indulge in an abundance of delicious food and to give thanks for our many blessings and freedoms.

This setting presents a perfect opportunity to tell the “tale of two umbrellas” — and discuss your reaction to these questions.

42 million people in the United States live in food insecure households, including 15 million children.

What can we do to share our abundance with others? How can we do it most SHOULD PHILANTHROPY BE INSTINCTIVE meaningfully OR STRATEGIC? How would you have reacted I was stunned by my colleague’s to the man in the rain? and effecinstinctive generosity — her willing Is one approach better than the tively? ness to expose herself to the elements other? in order to provide protection to a complete stranger. I thought that I had witnessed true philanthropy, a term that derives from the Greek words “philos anthropos,” or love of humanity.

At the same time, I was disappointed with my own instinctive response. After all, philanthropy is my profession. I regularly donate money, food and clothing to homeless shelters and food banks but, in that moment — where the stranger asked for precisely what he needed, and I had the capacity to help — should I have said yes to his direct request?

In sharing this experience, I’ve received a wide range of responses. Some say my colleague’s generosity reflects true philanthropy. Others say that my instinct to keep myself dry and to provide for the disadvantaged in more thoughtful, strategic ways is the better approach and ultimately helps more people.

Would you have reacted differently if he asked for money?

What is our responsibility to help others in

need?

How can we be more kind in our day-to-day interactions with people less-fortunate than us?

As the holidays approach, should we set aside a portion of our “gift purchase” money for each other to be contributed to a common “family and friends” charity that will improve the lives of others?

What philanthropic behaviors do we aspire to?

How can we serve as models for our children and grandchildren?

42 million people in the United States live in food insecure households, including 15 million children. What can we do to share our abundance with others? How can we do it most meaningfully and effectively?

FACETS | DECEMBER 2016 | 15

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FACETS | DECEMBER 2016 | 17

BY KECIA PLACE-FENCL Contributing Writer

Being healthy makes you wealthy M

ost people may think of wealth from a financial perspective, but wealth can mean a variety of things to different people. For me, it isn’t how much I have, but rather how well I live that adds to the value of my life.

Wealth doesn’t come from the materials I have, or the money I make, but rather the experiences I have, the friends I make, and the healthy lifestyle I live.

When I think of wealth as it relates to fitness, the following things come to mind: Exercise Incorporating exercise is a fantastic way for you to stay fit and active so you can play with your family and friends. It can also help reduce visits to your family doctor, boost energy levels, reduce stress, control weight, fight health conditions and diseases, promote better sleep and increase overall happiness. Who doesn’t want to be healthier and happier?

To reap the full benefits of exercise, you should try to engage in a balanced combination of aerobic exercises and strength training each week. Try to incorporate a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic

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Yoga helps us train our bodies to help us better handle frustrations, fears, anger and desires that can sometimes cause us unne cessary stress. Make a date with your mat today. Photo by Kecia Place-Fencl/Contributing Writer

fi tness

fitness Wealthy life from a healthy life • Exercise • Eat whole foods • Surround yourself with loved ones • Take care of you

exercise each week. This could be a combination of swimming, walking, running, jumping on the trampoline, cycling, snow skiing, hiking, dancing or playing tag with your kids. It is important to balance your aerobic exercise with full body strength training at least twice each week. You could use a combination of free weights, weight machines or simply use your own body weight.

Eat whole foods When you want your engine to run at peak performance, it is important to feed it good quality fuel to energize it. You don’t put sand in the gas tank of your car and expect your car to function at peak performance, so you shouldn’t put junk in your engine.

When shopping at the grocery store, the perimeter is your friend.

Try to limit the intake of processed, sugar laden foods. To reap the most benefits from filling your engine with the best fuel, seek the expertise and recommendations from a certified nutritionist or registered dietician.

Surround yourself with loved ones When you surround yourself with people who love and support you, it not only makes you feel good, but it helps reduce stress, boosts your immune system and promotes happiness. I have been blessed to have a village of amazing people who love and support me in many day to day adventures, including endurance sport.

Through endurance sport, I have made new friends and had many opportunities to enjoy spending quality time with friends and family as I swim, bike and run my way around central Iowa and other “racecation” locations.

Take care of you Incorporating massage into your life is another great way to keep you healthy. According to Nick Morton with Vitality Massage in Ames, “Massage therapy is highly effective for pain relief, but is an amazing preventive therapy as well. Massage helps build and maintain a healthy body (and mind), it combats stress, relaxes and softens injured and overused muscles, increases circulation which allows more oxygen and nutrients to be pumped into tissue and vital organs, relieves headaches and low back pain, and it works to keep the immune system strong.

Whether it be maintaining joint flexibility, managing blood pressure, or enhancing immunity, massage works. From repair to relief and from recovery to relaxation, massage is a magnificent piece of natural medicine you should always have as part of your health-care routine.” Please visit http://www.vitalityames.com/ for more information about massage, or to schedule an appointment with Nick.

Yoga can provide you with instant gratification and long lasting HEALTH, page 20

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fitness

Massage helps build and maintain a healthy body and mind. Book your appointment with Nick at Vitailty Massage in Ames today. Photo by Kecia Place-Fencl/Contributing Writer HEALTH continued from page 19

transformations to your physical and mental health and well-being. It helps increase strength and flexibility, reduce stress, thwart depression and anxiety, improve immune function, promote self-esteem and self-confidence, unclutter the mind, promote better quality of sleep, and increase overall happiness. With the hustle and bustle of everyday life, yoga provides our nervous system with the downtime that it needs to recharge. Yoga helps us train our bodies to help us better handle frustrations, 20 | FACETS | DECEMBER 2016

fears, anger and desires that can sometimes cause us unnecessary stress. The yoga community in Ames is truly amazing. You can take classes at Ignite Yoga, the City of Ames Parks and Rec, Ames Racquet and Fitness, or Ames Yoga Center.

Incorporating these simple things into your active lifestyle will not only keep you healthy, but it will also make you wealthy in so many ways. ** Before you begin any exercise program you should consult with your doctor.

savor

BY JEANMARIE BROWNSON Tribune News Service

A cheese sacue enriched with cream cheese and plenty of herbs boosts a croque-monsieur. Photo by Michael Tercha/ Chicago Tribune/Tribune News Service

Grilled cheese reaches pinnacle in white-sauce-slathered croque monsieur A

s the days grow shorter, my cooking leans toward comfort. Be forewarned, I like my comfort food with a bit of flair and plenty of warm cheese. Freshly shredded, it improves any macaroni and cheese. Vegetable and bean soups come into their own with a garnish of grated hard cheese. Even hot dogs taste better stuffed with cheese wrapped in bacon and grilled. A grilled cheese sandwich, made with hearty bread and sweet butter always satisfies.

A cheesy, Monte Cristo sandwich, relished on my first trip to Manhattan many years ago, proves the culprit for this cheesy penchant. Layered, buttered and battered, then sprinkled with sugar, this was not my mother’s grilled cheese. Later, a Parisian anniversary trip yielded my first croque-monsieur, the griddled French Gruyere cheese and ham snack that started a sandwich revolution.

I’ve been playing around with the combination of bread and cheese ever since, from weekday quesadillas to a friend’s inspired meatless version of the classic Reuben. My favorite rendition of croque-monsieur involves a smear of a cheesy white sauce, aka bechamel, enriched with cream cheese and riddled with fresh herbs. Local soft cheeses, diminutive pretzel loaves and whole grain mustards never

fail to inspire sandwiches perfectly suited to casual dinners with friends.

The keys to success prove few: Freshly shredded or sliced cheese, good bread, sweet butter, a heavy nonstick griddle.

If you have a panini press, great. Or, flip the waffle iron plates to the smooth side. A hot oven will help keep sandwiches crisp.

Gruyere’s nutty flavor and melting qualities make it the ideal cheese for melting goodness. Likewise French Comte.

Among domestic cheeses, fontina or Muenster have mild flavors and textures that turn pleasingly gooey when heated.

For the bread, I prefer to purchase unsliced, whole-grain loaves at my local farmers market or bakery. Then, a serrated knife makes quick work of cutting 1/2-inch thick slices. I also enjoy croque-monsieurs on torpedo-shaped pretzel rolls and soft Mexican teleras. Ciabatta rolls work, too, albeit they are a bit chewy. Sliced brioche bread tastes great and crisps beautifully.

A croque-monsieur includes ham — Black Forest or Westphalian hams have rich, smoky flavor and add a GRILLED CHEESE, page 22 FACETS | DECEMBER 2016 | 21

savor toothsome, meaty texture to any grilled cheese sandwich.

Other options include sliced deli ham or ham-off-the-bone. I like Trader Joe’s sliced oven-roasted rosemary ham in combination with this herbaceous white sauce.

Chunks of smoked salmon, turkey or chicken can stand in for the ham. Or, make it a vegetarian treat, and use grilled sliced eggplant (or more cheese!). Sliced tomatoes taste great in the sandwich but tend to make everything more moist and more difficult to cook. If using, slice the tomatoes thinly and pat them dry. FYI, I’d never say no to a fried egg and a shower of fresh herbs on top of any grilled cheese concoction.

Our friends in the U.K. served up their meatless Reuben sandwiches after a day of hilly biking in the countryside.

Like a grilled cheese sandwich stuffed with fresh sauerkraut, it’s perfect on a cool day. Use a super-dense wholegrain bread or a hearty rye for a crusty, toothsome treat.

Serve hot cheesy sandwiches with sides that counter the richness, such as sharp pickles and/or a green salad tossed with balsamic vinaigrette. Then consider yourself comforted.

quarter of the shredded cheese. Top each with a quarter of the ham slices. Place a dressed slice of bread on top to make a sandwich. Smear the tops of the sandwiches with a little melted butter. Flip the whole sandwich and spread with more melted butter. Sandwiches can be assembled an hour or so in advance; cover tightly with plastic wrap.

3. Heat the oven to 200 degrees, and place a baking sheet in the oven. Heat a panini press or a large nonstick griddle over medium heat until hot. If not using a panini press, also heat a cast-iron skillet over medium until hot.

(You’ll use the hot bottom to press the sandwich.)

4. Spray the hot cooking surface, and add the sandwiches, working in batches as needed to accommodate your equipment. If using the griddle, set the heated skillet on top of the sandwiches to compact them a bit. Cook until cheese is melty and bread is nicely golden and crisp, 5 to 6 minutes. Turn sandwiches so they cook evenly; if not using a panini press, flip them to crisp the other side. Transfer the sandwiches to the baking sheet in the hot oven until ready to serve.

5. To serve, cut the sandwiches in half. Put onto heated serving plates. Accompany with a small dish of whole grain mustard and the pickles.

HERBY CROQUE-MONSIEUR Prep: 25 minutes Cook: 15 minutes Makes: 4 servings The white sauce can be made a day or two in advance.

Cheesy white sauce: 1 1/2 tablespoons each: butter, flour 3/4 cup skim or whole milk 1/4 cup reduced-fat cream cheese, softened 2 teaspoons finely chopped fresh chives or green onion tops 1/8 teaspoon each, finely chopped or dried: rosemary, thyme 1/8 teaspoon each: salt, freshly ground pepper Sandwiches: 12 ounces Gruyere, Comte, fontina or Muenster cheese (rind removed) 8 slices, each about 1/2-inch thick, hearty whole grain bread 12 ounces thinly sliced, ham 3 tablespoons butter, melted Whole grain mustard Small or sliced pickles 1. For the white sauce, put butter and flour into a small saucepan. Set over medium heat; stir until smooth and melted. Gradually whisk in milk until smooth. Cook, stirring constantly, until thickened, about 2 minutes. Remove from heat and stir in cream cheese, chives, herbs, salt and pepper. Let cool.

2. For the sandwiches, use the large holes on a 4-sided box grater to shred the cheese. Lay the 8 slices of bread out on a work surface. Spread one side of each with about 1 tablespoon of the sauce. Top 4 of the slices each with a

MEATLESS REUBEN Prep: 15 minutes Cook: 6 minutes Makes: 2 servings Serve these tangy, cheesy sandwiches with “crisps,” aka potato chips.

8 ounces fresh sauerkraut, preferably refrigerated, not canned 3 tablespoons softened butter 4 slices hearty rye bread 4 slices Swiss cheese 3 tablespoons Thousand Island dressing Nonstick cooking spray for high heat Dill pickles 1. Put sauerkraut into a strainer and rinse under cool water for a few minutes. Drain well; pat with paper towels to remove excess moisture.

2. Spread about 2 teaspoons butter on each of 2 slices of bread. Top each buttered slice with half of the drained sauerkraut. Top each with half of the cheese. Spread the dressing evenly on the other two slices of the bread. Place on top of the cheese to make a sandwich.

3. Heat a nonstick griddle or skillet over medium heat until hot. Spray the griddle, and then add the remaining butter. As soon as it melts, add the sandwiches. Reduce heat, if needed, to cook the sandwiches until the bread is golden and crisp, about 3 minutes. Press down on the sandwiches while they grill to compact them a bit. Use a spatula to gently flip the sandwiches; toast the other side. Cook until cheese is hot and melty, 2 to 3 minutes more. Add a little more spray or butter if the pan seems dry.

4. Transfer sandwiches to a cutting board; cut in half on the diagonal. Serve hot with dill pickles.

GRILLED CHEESE continued from page 21

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savor

BY ELLIE KRIEGER Special to the Washington Post

When life hands you leftover vegetables, make hash

V

egetable roasting season is in full swing, and I can't think of a better or simpler way to make fall and winter produce taste so enticingly good. That's why, when I found myself with a colorful collection of leftover roasted vegetables in my refrigerator the other day - remnants from the past week's dinners - they screamed "hash" to me. And I'm glad, because I now have a new favorite breakfast.

There were Brussels sprouts roasted with olive oil, salt and pepper; sweet potatoes and beets that were not yet seasoned; and green beans that had been glazed with balsamic vinegar.

To bring that haphazard collection of vegetables together, I needed a unifying ingredient. I found it in an onion, chopped and skillet-cooked until its inherent sugars helped to create crisped edges. Onions cooked that way are a bold flavor starter used in just about every type of cuisine, transcending culinary borders, so they are the perfect way to marry leftover roasted vegetables, no matter which vegetables they are or how they were originally seasoned.

Once the onions are done, you add your mix of chopped vegetables to the skillet and cook until they are warmed through and everything browns a bit further. Then season with salt and pepper (which you may or may not need, depending on how much is already on the vegetables); top with a fried (or poached) egg; add a little hot sauce, if you'd like; and breakfast is served.

ROASTED VEGETABLE HASH AND EGGS 4 servings From nutritionist and cookbook author Ellie Krieger.

Ingredients 3 tablespoons olive oil 1 medium onion, chopped (1 cup) 4 cups chopped, mixed roasted vegetables,

Roasted Vegetable Hash and Eggs. Photo by Deb Lindsey/Washington Post

such as roasted carrots, Brussels sprouts, cauliflower, beets, potato, sweet potato and/ or squash Salt Freshly ground black pepper 4 large eggs Hot sauce, for serving (optional) Steps Heat 2 tablespoons of the oil in a large skillet over medium heat. Once the oil shimmers, add the onion; cook for 5 or 6 minutes, stirring a few times, until it has softened and is well browned on some edges.

Stir in the vegetables; cook until they are warmed through and have further browned, about 3 minutes. Season lightly with salt and pepper. Remove from the heat, but keep the hash in the pan, so it stays warm while you cook the eggs.

Heat the remaining tablespoon of oil in a large nonstick skillet over medium heat.

Crack the eggs and add them one at a time to the pan, spacing them evenly apart. Cook until the whites are opaque but the yolks are still a bit runny, flipping them over once.

Serve the eggs over the hash, with hot sauce, if desired.

FACETS | DECEMBER 2016 | 23

savor

BY DANA CIZMAS Tribune News Service

Herb-crusted pork loin is a juicy alternative for the holidays. Photo by Dana Cizmas/Pittsburgh Post-Gazette/TNS

Goodbye, roasted turkey — Say hello to crusted pork!

I

f you want to tweak your predictable holiday dinner and turn it into something memorable that your guests will talk about until next year, substitute the typical turkey centerpiece with an elegant pork alternative.

Take for instance herb-crusted pork loin — it’s no muss, no fuss and simply mouthwatering. I got the inspiration for the pork loin dish from Ina Garten’s Herb-Roasted Turkey Breast recipe in “Barefoot Contessa, How Easy Is That” (Clarkson Potter/Publishers, 2010), where she rubs a rosemary-sagethyme-dry mustard mixture over and under the skin of a turkey breast and roasts the meat for about two hours in the oven.

The herb mixture sounded so inviting that I thought I could use it as a crust on a pork loin before roasting it. I also found that the pork takes only an hour and 15 minutes to cook and would satisfy a small Holiday crowd just as nicely.

In case you have any doubts why you should replace the bird and make the other white meat the star, here are some pork pros to consider: Pork doesn’t require endless hours to defrost if bought frozen.

Covered with a thin but consistent sheet of fat, pork loin turns out juicy and tender after roasting.

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Pork gives you the opportunity to be bold, creative and bring something unique, elegant and packed with flavor to your holiday feast.

It is a cinch to make and cooks in no time, giving you the opportunity to focus and put more effort into the side dishes and dessert.

It is easy to slice and doesn’t involve any messiness or complicated carving.

The delicious pan juices can easily be spooned over the meat and sides, so there is no need for extra work to make gravy.

Your guests will be impressed with seeing a different meat centerpiece than the regular bird.

It works for a small or large crowd.

Leftover slices are delicious cold or heated, nestled between crusty chunks of bread for lunch the following day.

No wine, no problem. This recipe will work just fine with water if you don’t like or have white wine on hand. If you do decide to roast the pork in a wine bath, opt for a wine that you like so you can enjoy the rest of the bottle.

But just in the event you are a die-hard turkey fan, have one the Ina Garten way by rubbing a generous mixture of dry

savor

Herb-crusted pork loin cooks in a wine bath. Photo by Dana Cizmas/Pittsburgh Post-Gazette/TNS

mustard and fresh rosemary, sage and thyme all over and under the skin of a turkey breast. Then roast the meat in a shallow pool of white wine (or water) for about 2 hours until the skin is golden brown and an instant-read thermometer registers 165 degrees.

HERB-CRUSTED PORK LOIN PG tested Criminally easy to whip up, the pork turns out tender and moist. Everything about it is so delicious that you won’t wait until next Holiday to make it again.

1 (3 to 3 1/2 pounds) boneless pork loin 3 large garlic cloves, minced 2 teaspoons dry mustard 1 tablespoon fresh rosemary leaves, chopped 1 tablespoon fresh sage leaves, chopped 1 teaspoon fresh thyme leaves, chopped 2 teaspoons salt 1 teaspoon freshly ground black pepper 5 tablespoons olive oil, divided 2 tablespoons freshly squeezed lemon juice, from about 1 lemon 1 cup dry white wine Preheat oven to 350 degrees.

Pat meat dry with paper towels if necessary.

In a small bowl, combine garlic, dry mustard, herbs, salt, pepper, 2 tablespoons olive oil and lemon juice to make a paste.

Smear paste evenly over the pork. Allow the meat to sit for about 15 minutes at room temperature.

In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add pork and sear until brown on all sides and a nice crust has formed, about 4 to 5 minutes per side.

Drizzle 1 tablespoon of olive oil on the bottom of a roasting pan. Transfer pork loin to the roasting pan and place it skin side up. Pour juices and oil from the skillet over the meat. Pour wine into the bottom of the roasting pan. Cover pan with foil.

Roast pork for 1 hour. Remove foil and roast the meat for 15 minutes longer or until an instant-read thermometer registers 165 degrees when inserted into the thickest and meatiest areas

of the pork, and juices are clear.

When pork is done, transfer meat to a carving board, cover loosely with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with pan juices spooned over the meat.

Makes 12 to 14 servings.

— Adapted from “Barefoot Contessa, How Easy Is That: Fabulous Recipes & Easy Tips” by Ina Garten (Clarkson Potter/Publishers, 2010)

FACETS | DECEMBER 2016 | 25

savor

BY BETHANY JEAN CLEMENT Tribune News Service

How to make the world’s best waffles W

e all know that superlatives have lost whatever meaning they ever had (thanks, internet!).

But we can also all agree that waffles are one of the reasons it’s good to be alive. And I’m prepared to stand behind the assertion that the recipe here produces the world’s best waffles.

The batter must be made 12 to 24 hours in advance, which requires thinking, “Do I want the world’s best waffles tomorrow?” (Answer: YES.) If it seems a bit inconvenient at the time, wait until the next morning, when your genius forethought means all you have to do is plug in the wafflemaker, take the batter out of the fridge, stir, and waffles.

The batter must be made ahead of time because it contains yeast. The yeast gives these waffles an almost ethereal lightness — their internal architecture is a honeycomb of air bubbles — and an extra-toasty, almost champagney taste. The batter also contains a full stick of butter, providing unparalleled richness and crispness.

Yes, that’s a lot of butter, but hey, you probably won’t make them that often, considering you have to remember that you’re going to want them. Probably.

I first got a version of this recipe from Seattle freelance food writer Jill Lightner. (Her smart tip: Make the batter in a pitcher, so it can be poured right onto the hot waffle iron, no ladle required.) Plenty of variations may be found online, dating back to 1896, from “The Boston Cooking-School Cook Book” by Fannie Farmer. Hers, with puritanical restraint, calls for just one tablespoon of melted butter. Some people like it because it’s less rich.

To each their own, I suppose.

Some contemporary iterations of the recipe — includ-

26 | FACETS | DECEMBER 2016

ing Melissa Clark’s and Marion Cunningham’s — advocate for a last-minute addition of a quarter-teaspoon of baking soda, purportedly to make them airier and crispier. I’ve been so extremely happy with the non-baking-soda version’s level of airy-crispness, I’ve never bothered with it, even though it’d be so easy to try. (Maybe those are the world’s best? Sue me.)

My own innovations are, admittedly, not earth-shattering. Using salted instead of unsalted butter makes for a more complex, beautiful relationship with sweet toppings, to my mind. Reasoning that it might make the waffles even lighter, I started sifting the flour (I also just find using a sifter really satisfying). The addition of bourbon may fall into the imperceptible/ritualistic category, but if you can add bourbon to something in life, why not?

A Belgian waffle maker, thicker than the old-school round ones, arguably allows these waffles to achieve their fullest, fluffiest beauty, though you really can’t go wrong.

When it comes to toppings, the French crêpe treatment of powdered sugar and lemon makes a respectfully restrained match for the World’s Best Waffles, letting

savor their lush-but-light nature shine through. Along those lines, honey with squeezes of lime (which you’ll find pancakes topped with in Thailand) is another sweet-andtart way to centerpiece the waffles’ richness, with the stickiness of the honey contrasting their airy texture.

Your favorite fruit would be grand, or just jam. There’s always Nutella.

And, of course, it’s hard to beat the classic maple syrup (with a little more butter; again, why not?). If you want to get fancy, Lightner swears by Woodinville Whiskey Co.’s barrel-aged maple syrup. Bacon crumbled over the top is never a bad idea.

Warning: If you make these waffles for houseguests, you may have a difficult time getting them to leave. Give them the recipe and, in my experience, they’ll thank you every time you see them, forever.

WORLD’S BEST WAFFLES NOTE: Batter must be made 12 to 24 hours in advance Makes about four 9-inch square waffles 1 3/4 cups whole milk 8 tablespoons butter (I like salted), cut into 8 pieces 2 cups all-purpose flour 1 tablespoon sugar 1 teaspoon salt 1 1/2 teaspoons instant yeast

2 large eggs 1 teaspoon vanilla extract Dash of bourbon (optional, but do!)

1. Heat milk and butter in a small saucepan over low heat until butter is melted, approximately 5 minutes. Let mixture cool until warm to the touch.

2. Meanwhile, sift flour into a large bowl, then whisk in sugar, salt, and instant yeast to combine. (Use a half-gallon or larger pitcher instead of a bowl, and later you can just pour the batter right onto the waffle iron, no ladle required.) Add the warm milk/butter mixture gradually, whisking until the batter is smooth.

3. In a small bowl, whisk eggs, vanilla, and bourbon until combined. Add egg mixture to the batter and whisk until well incorporated. Scrape down sides of bowl with rubber spatula, cover bowl with plastic wrap, and refrigerate at least 12 hours, up to 24 hours.

4. Heat waffle iron. Get the waffle batter out of the refrigerator; it’ll be puffed up to about twice its original volume. Stir it to deflate/recombine.

5. Make waffles and enjoy their greatness! They’re best eaten while nice and hot, so distribute them as they’re done rather than standing on ceremony. Suggested toppings: butter and maple syrup; powdered sugar and lemon juice; honey and lime juice; Nutella; nothing at all.

FACETS | DECEMBER 2016 | 27

nutrition

BY AMY CLARK Contributing Writer

Crack into

happiness & health for the holidays with pistachios

T

he holiday season is upon us! Spending time with family and friends probably puts a big smile on your face, and what better snack to have around than the “happy nut.” In China, pistachios are known as the “happy nut” because of their resemblance to a smiley face. What makes pistachios a great snack for everyone?

Pistachios are a nutrient-dense food that have many different nutrients and health benefits including: Protein. Protein is essential in the body as a building block for bones, muscles, cartilage, skin and blood. It is also needed to make different enzymes, hormones and vitamins. Another great reason to add protein in your diet is to help combat hunger. Protein aids in helping you feel fuller longer. This will also help to maintain a healthy weight or even promote weight loss. Protein needs vary from person to person.

Fiber. Fiber helps with regular bowel movements and maintains a healthy digestive system. It also aids in lowering cholesterol levels and helps to control blood sugar levels. In general, the recommended amount of fiber ranges from 25 to 35 grams each day.

28 | FACETS | DECEMBER 2016

Heart-Healthy Fats. These fats are great for helping to lower bad cholesterol while increasing good cholesterol at the same time. In the past, low-fat diets have been popular, but recent studies have shown they may not be the healthiest choice. Incorporating healthy fats into your diet is a great choice for your overall health! Also, pistachios are one of the lowest-fat nut choices.

Copper. This is a less talked about mineral but important for the formation of red blood cells and bone health.

One serving of pistachios contains a whopping 20% of our daily need.

Manganese. Another mineral that is not talked about often, manganese is important for bone health and development and crucial for cell function. Pistachios contain 20% of your daily need of manganese, as well.

Vitamin B6. Vitamin B6 is essential for carbohydrate and protein metabolism, formation of antibodies and red blood cells, and nerve function. Pistachios contain 20% of your daily need for vitamin B6.

nutrition

It can be tricky to track your portions with foods that are packaged with more than one serving. With pistachios, here is a good rule of thumb to track your portions: One serving is about one ounce, which is ½ cup for in-shell pistachios and ¼ cup shelled (no shells). For some who need a physical number, about one ounce equals roughly around 49 pistachios worth 160 calories.

Let’s crack into happiness and health for the holidays with pistachios!

Try this easy, delicious recipe: Spiced Pistachios Serves 24 (2 tablespoons each) All you need: 2 tablespoons Hy-Vee orange juice 2 tablespoons Chinese five-spice powder 1 1/4 teaspoon kosher salt 2 cups unsalted pistachios All you do: Preheat oven to 250 degrees.

Whisk orange juice, five-spice powder and salt in a large bowl. Add pistachios; toss to coat. Place on a large rimmed baking sheet; spread in an even layer.

Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely. Store in an airtight container.

Make Ahead Tip: Store in an airtight container for up to 3 weeks.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts per serving: 91 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 88mg sodium, 5g carbohydrate, 2g fiber, 3g protein.

Daily values: 6% iron.

Source: adapted from EatingWell, Inc. The information is not intended as medical advice. Please consult a medical professional for individual advice.

Contributed photo FACETS | DECEMBER 2016 | 29

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