Being Better in Siouxland . Winter 2019

Winter 2019

Stuff that just might make your life better

a few of The Transformers Travis O'Connor & Clair Peterson, Dr. Pat Luse, and Jeff Bahrenfuss & Erin Kiel

The 2019 Transformation Issue Transform your health, weight, finances, kitchen, job, clutter, relationships, mental well-being, life's hurts, perspective, faith, fashion, Valentine's Day, game day grub, and more!

Take this magazine with you. When you’re done, give it away.

Specialty care

IN DAKOTA DUNES At Sanford Health, we believe quality care should be delivered close to home. That’s why our experts are available to provide convenient and specialized care in Dakota Dunes.

Specialty services include: • Heart & Vascular • Podiatry • Women’s – Obstetrics, Gynecology & Midwifery – Pelvic Medicine & Reconstructive Surgery – Urogynecology

• Children’s – Cardiology – Endocrinology – Gastroenterology – Nephrology – Neurology – Pulmonology

Call (605) 242-4750 to make an appointment.

Sanford Health Dakota Dunes Clinic 350 Oak Tree Lane Dakota Dunes, SD 57049 sanfordhealth.org 018036-00051 6/18

Table of

CONTENTS BEING BETTER / Winter 2019

19 . Animal rescue refresher Who to call when pets are involved.

20 . The latest and greatest Keeping things interesting.

21. Life-changing moments

Events that need to be preserved well.

22 . Beat the chill

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15

Tips for a warm, snug home.

23 . A kitchen makeover

Maybe easier and less than you think.

24 . Have some class And find a career path.

25 . Winter purging

Let's deal with your home's excess.

BETTER BODY

27 . The Transformers

What they know might change things.

Massage by Rocketclips, Inc B/W photo by icealien, beef stew by Foodio/Shutterstock.com

34 . Brain Benders

Keeping your mind sharp.

35 . What you don't know About your OBGYN.

37 . Healthy Relationships 101 This issue: Setting boundaries.

BETTER NOW

12 . Top 5

Change your financial destiny.

13 . My best advice

7 . More than enough 9 . Better stuff

Stuff to make you smile.

10 . Tips & Trends

What people are talking about now.

38 . Q&A

Driving rules you may have forgotten.

38 . Migraine miracle?

A new treatment unlike anything else.

Three experts weigh in.

BETTER HOME

Is physical therapy right for me?

39 . Reframe for a change

15 . 14 Ways to warm a heart

Making your thoughts work for you.

Ideas to make others feel loved.

www.beingbettermagazine.com / Jan/Feb 2019

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48

BETTER FOOD

49 . Tea...it's a hug in a mug Tea facts, products, and fun stuff.

52 . Souper bowls

Create game-time grub.

54 . Food focus: Oats

Heart-healthy oatmeal energy bites.

Publisher

BEING BETTER MAGAZINE, LLC. Sioux City, IA

Editor-in-Chief

JENNIFER WINQUIST jennifer@beingbettermagazine.com

Copy editors

MIKARA BONHAM BARB MICKELSON

Editorial assistant

RACHEL KOERTNER

BETTER LIFE

How you make it through.

45 . The job market

How to get the position you want.

47 . Take care of yourself Change your life this year.

48 . The secret

For a truly transformed life.

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15 47

SALES Account Executive

JESSIQUE STEELE jess@beingbettermagazine.com To contact us for any reason: Being Better Magazine P.O. Box 5105 Sioux City, IA 51102 . 712-301-4341 www.BeingBetterMagazine.com Email@BeingBetterMagazine.com ©2019 ­Being Better magazine.

Please ask publisher’s permission before using content for other public purposes.

SUBSCRIPTIONS/ACCESS FREE PRINT ISSUE Being Better [in Siouxland] is published every-other month and is available free to the general public in the Siouxland area. For a list of locations you may find it, go to our website at www.BeingBetterMagazine.com

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Being Better in Siouxland magazine / Winter 2019

FREE DIGITAL ISSUE You may also view a digital version of the current or past issues online by going to our website.

MAILED ISSUE If you’d like to receive magazines by mail, send $24 [check, MC/Visa, or money order] for six issues.

Include your name, address, and phone number to the address above.

Facebook.com/BeingBetterMagazine All Scripture quotations, unless otherwise indicated, are taken from the Holy Bible, New International Version®, NIV®. Copyright ©1973, 1978, 1984, 2011 by Biblica, Inc.™ Used by permission of Zondervan. All rights reserved worldwide. www.zondervan.com The “NIV” and “New International Version” are trademarks registered in the United States Patent and Trademark Office by Biblica, Inc.

Cover shot by Mark Karrer. birch trees by LeniKovaleva, Secret couple by ReyRomMedia, drinks by 5PH, and dog by Monika Vosahlova/Shutterstock.com

41 . The hard stuff

Photography

MARK KARRER

LETTER / From the editor

Let the transformation begin!

T

hat title almost sounds a little Dr. Frankenstein-ish doesn't it?

Do you know why people read magazines? I have been in the publishing business for over 30 years and what I always say is, “People don't buy magazines, they buy transformation.�

I guess we all long to be better. While that reality can show some insecurity in who we are, it is also very encouraging that our society isn't okay with "less-than" thinking. We are a group who is showing up and trying new things, sometimes more than once, until we get a solution - a transformation!

If transformation is what you're looking for, you've come to the right place. We have experts in all sorts of areas that will help you find the answers for everything from finances to job hunting, relationship issues to thinking better thoughts. Of course, we have health and weight-loss insight from some really motivating individuals who are just good people! You won't be disappointed.

We also have some stories to share about some very difficult topics. The good news is that these people tell you how they got through it and how you can too. We've got the info to connect you to some really great programs if you need them.

Of course, we have some fun stuff including ideas to make your loved ones feel well-loved, and some good recipes for the big game coming up.

This issue is definitely full, so cozy up and enjoy!

As we start our third year of Being Better in Siouxland, we want to say THANKS for being part of our journey, and we pray that 2019 brings you all the transformations you are striving for in the New Year!

May God bless you like crazy!

What's missing?

Is there a topic or feature you'd like to see covered in an upcoming issue? Or, is there someone in our community that is Being Better in Siouxland that we should know about? If so, please let us know. We are always looking for great ideas and people who are impacting our area in a positive way. Call or shoot us an email.

Our contact info is on the opposite page.

Jennifer Winquist, Editor-in-Chief jennifer@BeingBetterMagazine.com

And this is the way to have eternal life - to know you, the only true God, and Jesus Christ, the one you sent to earth. -Jesus [John 17:3] www.beingbettermagazine.com / Jan/Feb 2019

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Saturday, February 9th, 2019 at the Sioux City Country Club Special Troopers Adaptive Riding School has been providing animal assisted therapies to the Siouxland community since 1984. In those 34 years of services thousands of clients, with varying disabilities, have not only experienced the benefits of therapeutic riding but been able to thrive in their daily lives because of their work with horses!

Therapeutic Riding is a unique and powerful form of equine therapy that helps clients with cognitive, physical, and emotional limitations Every year STARS takes on the challenge to provide a quality program that is affordable to every client or caregiver. To make that happen STARS supports 75% of EVERY client’s tuition through contributions and fundraising. The remaining 25% is the responsibility of the client/caregiver. STARS will not deny a client services because of financial burden, Client Scholarships are available if needed.

Please join STARS for a night of celebration for the years of accomplishments but most importantly to raise the much needed funds to support EVERY client that comes through the STARS Therapeutic Riding program in 2019!

The night will include a silent auction, plated dinner, fund for service, raffles, games, and great conversations with fellow STARS friends and family! If you would like to contribute to the event as a sponsor, provide raffle or auction items; your assistance will be greatly appreciated.

Tickets and Reserved Tables: Individual tickets to the Event—$75 per person Reserved Table of 8 to the Event—$560 per table

Sponsorship Levels Available: Title Sponsor at $4,500.00 (just one available) - includes 2 reserved tables & tickets for 16 guests, logo on tables, event signage and more.

Gold Sponsor at $2,000.00 includes 1 reserved table, tickets for 8 guests, logo on table, event signage and more.

Silver Sponsor at $1,500.00 includes 1 reserved table, tickets for 8 guests, company name on table and more.

Image/Shutterstock.com

For more information visit https://scjtix.com/events/denim-dreams or reach out to Brooke at 712-239-5042 or brooke@scstars.org.

Money struggles are the number one marriage killer. Dave Ramsey shows you how to manage your finances and everything around it.

Now

Create a plan for financial success that can impact every area of your life

BETTER

D

ave Ramsey's books have been on the best sellers lists almost continually. His focus is understanding how to manage your money, get out of debt, and build wealth - no matter who you are and what your income level is.

This book, More Than Enough is not new, but if you need help getting your finances figured out, and basically your life, this is the book to read.

Dave gives us the keys to build wealth while also creating a successful, united family. Drawing from his years of work with thousands of families and corporate employees, Dave Ramsey presents the 10 keys that will show you how to create a financial plan that fits your income and creates wealth including: • Values • Goals • Patience • Discipline • Giving back to your community Using the steps and the included worksheets, anyone can create prosperity, live debt-free, and achieve marital bliss around the issue of finances.

His style is easy to understand, and he shares heartwarming case stories and inspiring insights.

If you need to make some changes in the area of finance and family, make sure to add this to your 2019 reading list.

Book available at Amazon and other book retailers.

Will you give your resolutions teeth?

“We give our resolutions teeth when we share them with someone else who will hold us to them. The threat of shame before, or the promise of encouragement from, your accountability partner is the most powerful motivator for change known.”~Dave Ramsey, More Than Enough

www.beingbettermagazine.com / Jan/Feb 2019

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BETTER / Now

Ready...set...have a blast!

And support a great cause

M

aybe you've seen the billboards and promotions.

If you've never been to the Mercy Women's Night Out, you don't know what you're missing - or why this event is so important.

This is the 17th year Mercy has hosted Women's Night Out, which allows women to get together with friends, shop at the numerous vendors, eat dinner, and laugh at the featured comedienne, Amy Barnes. The event will also offer attendees wellness information and demonstrations and health screenings.

While the event is a great way for women to get away from it all and let down their hair for one night, there's a bigger purpose. All the funds raised will go to help support Mercy's Child Advocacy Center. The center is

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WITH mercy medical center

a comprehensive program dedicated to serving child victims of abuse. The center's multi-disciplinary team of professionals support victims through each phase of the abuse response, including treatment and follow-up services. By attending Women's Night Out on March 28th, you are supporting a cause, while having an exciting, rejuvenating evening.

Nominate someone for Mercy's Women's Night Out

Beautiful Inside & Out

MAKEOVER Women's Night Out, along with local area vendors, wants you to be Beautiful Inside & Out. Mercy will give one winner a free core wellness, blood work, and other tests to help understand what is going on inside. Vendors will donate hair styling, make up, nails, circuit classes, and more to transform the outside.

The winner will get their makeover before Women's Night Out and be revealed during the event. If you know of a woman who deserves a makeover (even if it's you), nominate her and tell us a little bit about her.

Email nominations to jennifer.haugen@mercyhealth.com

by January 25, 2019 www.mercysiouxcity.com

What Women's Night Out looks like: Top left: The tables are beautifully set. Above: Dozens of fantastic gift baskets are ready to be given away to the guests. Right: Mercy's Jenna Rehnstrom gives a thumbs up to a great turnout!

Grab your friends, get your tickets and join in the fun!

Being Better in Siouxland magazine / Winter 2019

BETTER / Now

BETTER Stuff Kid stuff

My five-year-old, Jack, informed me he was going to see Jesus. Initially, I said, "Okay." Then he started putting on his coat, and he said it again. When the boots went on with the third announcement, I had a slight worry that he was having some strange premonition and maybe Jesus was coming to get him! I told him we couldn't go to see Jesus right now. When his dad got home I explained what happened and asked Jack if he wanted to go somewhere.

His response was the same. My husband calmly informed me that what I had heard as "Go to see Jesus," was actually "Go to Chucky Cheeses?"

Cold weather stuff Keep your head toasty with a hat or a headband from Love Your Melon. 50% of net profits goes to support nonprofits in the fight against pediatric cancer, create therapeutic experiences, and fund charitable programming initiatives for children and families battling cancer. www.loveyourmelon.com. Headband, $30.

Quotable stuff

“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.”

─Les Brown

“You are confined only by the walls you build yourself.”

─ Andrew Murphy

“You can never cross the ocean until you have the courage to lose sight of the shore.”

─Christopher Columbus

Insight stuff Colorful stuff

If you want to de-stress, coloring and being creative works wonders. Inspired To Grace Verses For Women is filled with Bible verses artistically designed to color. One page to color and another page with the expanded verse. Learn your Bible while you color. $8 on Amazon. Similar books available at Hobby Lobby.

Coloring book photos Inspired To Grace

Moisturizing stuff Your lips don’t have oil glands, and they're almost always exposed to the elements, so you need to protect them.

WebMD says to choose a lip balm or ointment that's high in emollients.

Good ole' Vaseline might be your best bet. It is natural, gentle, and it's just a couple of bucks. Their Lip Therapy products come in mini tubs, tins, and application tubes.

Often people work on their weaknesses, but knowing and capitalizing on your strengths are far more important. This book has been out for over a decade, but it is required reading in many colleges. Read Strength Finder 2.0 to find what your strengths are and how to apply them to your life. The book and accompanying website (where you take your strength assessment) may change the way you look at yourself — and the world around you — forever. About $15 on Amazon. www.beingbettermagazine.com / Jan/Feb 2019

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BETTER / Now

Tips & Trends A twist on the traditional

This is the perfect time of year to rethink your entryway.

Does it function well for you? What's a pain point? There should be a place to put the things you'll need when you leave again. Decide what would make life easier in the comings and goings of life. Maybe somewhere to sit while you put on boots, a small table to throw your keys, a bench with cubbies for all the kid's stuff, and coat hooks or a coat rack.

It may be that your back door and your front door have different needs. One for family stuff and the other for the needs of your guests. Taking time to revamp this small space can make a surprisingly big difference. When an area functions better, it makes it a place that makes us feel better too.

According to Pinterest, people are cooking up ideas for spins on traditional favorites. How about enchilada casserole?

You're welcome.

Cheesy Chicken Enchilada Bake (we eliminated the tortillas) 4 lg. boneless, skinless chicken breasts cut into thin pieces 4 T. olive oil, divided 4 lg. bell peppers, diced (any combination of colors) 1 lg. onion, diced Salt & pepper to taste 2, 4 oz. cans diced green chilies 32 oz. enchilada sauce 2 c. shredded cheddar cheese 1/4 c. green onions, chopped Preheat oven to 3500. In a skillet, heat 2 T oil and sautĂŠ chicken pieces until no longer pink inside and outside is browning. If you have an oven-ready skillet, you can do it all in one pan. Otherwise, while the chicken cooks, spray a casserole dish with non-stick cooking spray. Add cooked chicken to casserole dish. Add the remaining oil to the skillet and cook peppers and onions about 5 min.

Season with salt and pepper and stir in the green chilies.

Cook another 2 min. Layer cooked veggies over chicken.

Pour enchilada sauce over all. Top with cheese and green onion. Cover with foil and bake for 20 min. Remove foil and cook for another 10 minutes until cheese is melted.

Natural goes natural Wood never goes out of style, but now the trend is to keep it a little more natural. Live edge wood, is a style of furniture that keeps the natural edge of the wood in the design. Live edge refers to the natural edge of the wood under the bark after it is cut. It is processed to keep the original lines of the trunk along its edges, keeping the wood in its very naturalistic and raw state.

Local woodworkers may be able to create a piece for you, or manufactured versions are available at some furniture stores as well.

Depending on the type of wood used and the size, live edge pieces can run from several hundred to many thousands of dollars.

The table shown was created by Urban Lumber and runs about $8500.

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Being Better in Siouxland magazine / Winter 2019

Entryway by Artazum and casserole by Elena Shashkina/Shutterstock.com. Table photo by Urban Lumber.

Step into function

BETTER / Now

2019 Fashion trends

Your foot's future

I

H

f the shoe fits, enjoy it while you can because it may be going by the way side. That's the warning from Jim Ewoldt owner of Peak Performance.

“The days of buying the next version of your favorite shoe may not be possible. On returning from the running industry’s major expo, it was quite obvious that there will be radical changes for running/fitness type shoes.

eading into the New Year, trends are starting to define themselves in fashion. Kristi Pittman, owner of A La Mode boutique in Sioux City, offers a few to be watching for.

“The styles shown here are definitely trending. We are seeing a lot of animal print, tye-die, and circles along with color blocking, fringing, bold shoulders. Florals are still holding strong.

“When it comes to jeans, it's all about the details. Bold hems, side striping, cropped flares, and more embroidery will be big this year.”

Tie-dye

“The problem is, shoe technology is advancing faster than the customers are adapting to them. Customers like shoes they know work for them and they're having trouble adjusting.

“When we asked the shoe manufacturers why they keep changing, they insist ‘the consumer demands it.’ We don’t know who they are talking to, because the consumers I talk to all want the old shoes.

“The new running shoes will be more responsive and can react to needs based on the person in the shoe.

“Be aware that the fit and feel of many of the most popular shoes are changing. It is very important to try on the shoes before buying. Ask questions about what changes may be expected.

“We'll always be on the cutting edge to know what's new and find the best shoes for our customers. Our physiciantested Standing Gait Analysis will find the right shoe based on your foot type.

We will be adding a new technology called Stride Signature to our Sioux City store very soon to more deeply identify the right shoe for you.”

Long pendants Polka-dots Pin tucks

Clothing by Mark Karrer. Runner by Ivanko80/Shutterstock.com

Washed-out denim Marigold

Animal prints

A La Mode Lakeport Commons, 5001 Sergeant Rd #390 712-274-5977 Open Mon-Fri 10– 7, Sat 10-6.

Peak Performance 4501 Southern Hills Dr., Sioux City, IA 712-276-8087 Sun: 12-5 . Mon-Thur: 10-8 . Fri & Sat: 10-6

www.beingbettermagazine.com / Jan/Feb 2019

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Top 5

2

1

driving rules you

Do me a solid

Q. What does a solid white line mean? A. You don't cross it. When you want to enter a turning lane you should be entering it at the beginning of the lane, before the start of the solid white line that separates it from the driving lane. Otherwise, you could cause an accident when someone who does it correctly behind you is suddenly in your path.

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Where life intersects

Q. What should you not be doing in an intersection?

A. Changing lanes. As you turn the corner, stay in your lane and wait until you're on the straightaway to switch lanes.

Also, it is illegal to change lanes as you cross an intersection even if you aren't turning.

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4

may have forgotten

Being Better in Siouxland magazine / Winter 2019

Just drive

Q. Is it illegal to use your phone while driving? A. No state bans all cell use, but most states (Siouxland included) ban all cell phone use by novice or teen drivers. In Iowa, Nebraska, and South Dakota, it is illegal for anyone to text while driving. In Iowa, cell phone violations are a primary offense.

Learning to take turns

Q. When you come to an intersection controlled by a stop sign, who gets to go first? A. For 4-way stops, everyone should take their turn in the order they get to the stop sign. If drivers arrive at the same time, the driver to the right goes first, although if one driver is going to turn in front of the other, the turning driver should yield.

At a two-way intersection, the same holds true. Drivers should take their turn. If a vehicle is waiting to turn across from you, if they reached the intersection first, you should yield the right of way. However, the driver turning should proceed with caution to make sure they are yielded the right of way. Better to be safe than sorry.

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Get a passing grade

Q. On the interstate, when should you drive in the left lane? A. When you are passing someone. If you are over there thinking you'll just be out of the way and enjoy the lesser amount of traffic for awhile, think again. Not only is it annoying for those who want to get around, in some states it is illegal, and you may get a hefty fine.

Traffic light by M.Stasy/Shutterstock.com

BETTER / Now

My best advice

DR. RHETT RUEHLE

OWNER RUEHLE FAMILY CHIROPRACTIC

MY BEST ADVICE:

“You don't know what you don't know.”

“Set yourself up for success in 2019.”

Is Google really the best doctor?

“We are all guilty of it. You have a weird ache or pain somewhere in your body and are curious what is going on – am I dying or will it pass? Immediately you pull out your phone and Google your symptoms. While this is an option, is it really the best one?”

There is a better way “Instead of trusting the internet, why not get a second opinion? This could help you determine the source of those strange sensations you are feeling and help you decide what the best course of action would be – chiropractic or otherwise. Rather than making an uneducated guess, this allows you to make an educated decision.

“By taking the time to come in and have your spine checked, you are taking the first step down the path of health, not only for 2019, but for years to come.”

Ruehle Family Chiropractic 3215 Gordon Dr., Sioux City, IA 712-224-3949 . www.ruehlechiro.com Hours: M-W-F 9:00-1:00 & 3:00-7:00

SANDY PICKENS

SERVICE NAVIGATOR CONNECTIONS AREA AGENCY ON AGING

MY BEST ADVICE:

BETTER / Now

experts in their field weigh in

REV. DOUG COLLINS PASTOR RADIANT LIFE CHURCH

MY BEST ADVICE:

“Ask for help.”

“Freely give.”

“For seniors or those who are seeing their parents getting older, there comes that moment when you realize all the things you don't know. There are suddenly so many questions about the transitions that come with aging.

Don't be afraid to ask for help.

“I aspire to do great things for people and to see them helped, but there is a problem with that thinking: It's too much about me.

Where to start We are here to help everyone who needs guidance around the topic of aging. If you're wondering how you or your loved one can stay in their home, we can come out to the home and assess what needs to be done. It may be having help with the housework, setting up Meals on Wheels, or pointing you to the right agencies who can help with your unique needs. In a nutshell, we come alongside people to help them navigate what’s out there. If you qualify for a program, don't worry, we can help with all the paperwork. If you want on-going case management, we can direct care and make sure services are doing what’s needed to keep the person safe in their home. To get help, the first step is to simply call.”

Connections Area Agency on Aging 2301 Pierce St., Sioux City, IA 800-432-9209 www.connectionsaaa.org

Setting yourself up True giving is more about the recipient than it is about me. If I give with strings attached (like expecting gratitude, change, or some result), I rob myself in the process. I steal the moment of humility and my participation in grace. And worse, I set myself up for unnecessary disappointment.

Who really owns your stuff In Matthew’s Gospel, Jesus is quoted as saying, “…freely you have received, freely give…” (Matthew 10.8 KJV).

This does not indicate a slack-handed dispersion, but recognition of a lack of ownership. What I have, the materials, the love, the willingness to help, all come from God. Giving with no strings attached, no expectations, is an act of honoring and trusting Him as I take part in what He would ask me to do.

True love has no awareness of itself.”

Learn to give AND receive at Radiant Life Community Church.

2410 W 1st St. Sioux City, IA . 712-898-5562 Sunday Service 10:30 am

www.beingbettermagazine.com / Jan/Feb 2019

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BETTER / Now Verzani Farms, LLC would like to thank all of their employees & customers and to wish them continued success in 2019.

Grow your business

in 2019

BNI is a business organization whose primary purpose is to generate business through simple networking.

To see if our networking group might work for your 2019 business goals, come and be our guest at one of our weekly meetings in January or February. We'll be looking for you.

We meet weekly on Wednesday mornings at 7:00 - 8:30 am at Sunnybrook Community Church . 5601 Sunnybrook Drive . Sioux City, IA 14

Being Better in Siouxland magazine / Winter 2019

Map by Oleksandr Molotkovych, 3 business people By ESB Professional, group by sirtravelalot, 4 people by Goran Bogicevic, and Metal by Visanuyotin/Shutterstock.com

T R U C K I N G / D E M O L I T I O N / E X C AVAT I N G PONCA, NE â—† 712-898-5712 â—† E: VERZANIFARMSLLC@OUTLOOK.COM

Home

BETTER

14

Warm a Heart

By Mansoreh/Shutterstock.com

ways to

www.beingbettermagazine.com / Jan/Feb 2019

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F

BETTER / Home

ebruary is the month of love.

If you have a significant other, maybe you could use some fun ideas to make them feel special. Even if you don't have a love interest, many of these ideas can be done for special friends, children, or as a family. With 14 ideas you can do one for each day leading up to Valentine's Day, or just pick a few for the special day. A small gesture will warm the heart.

1 2 5 6 78 3 4 Let your spouse knead you.

When there's snow on the ground, take advantage of it. Write a message of love in the snow out their bedroom window or on their car's windshield. Tip: As an added bonus, scrape all the car windows except the one with the message.

Pretty much everyone enjoys a massage. Plan a night to pamper your spouse - or better yet, plan a night where both of you get pampered by each other. Pick up some scented oils, foot scrubs, and lotions. If the kids are around you can take turns massaging hands, feet, and shoulders.

Think inside the heart.

Count the ways.

Make everything you can think of heart-shaped. Heart-shaped sandwiches, pancakes, fruit, and grocery lists.

Buy or make a small journal and on each page write one reason why you love your spouse (or your child), what makes them special, and fond memories you have with them. A few stickers or drawn hearts won't hurt either. One wife who made this for her husband said that he was blown away by this gift. She didn't remember giving him anything that had such a positive response to it. Plus, it made for good discussion reminiscing about the memories.

Make a pizza picnic.

Spend a night with your love (or family) making heart-shaped pizza together, then eat them in the living room on a red blanket. One family does this every Valentine's and the kids are always so excited about it.

Be nostalgic.

This can add to the idea above or pair with a romantic dinner at home. Pick out an old romantic movie like Breakfast At Tiffany's or a classic like You've Got Mail or Groundhog's Day and cozy up together to watch.

Create explosive fun.

This is a gift you can make and give to friends and loved ones.

Gather a few supplies and make heart-shaped bath bombs. They are all natural, smell wonderful, and are simple to make - the kids can even help. Find the recipe at http://adventures-in-making.com/diy-heart-bath-bombs-for-valentines-day/.

Encourage the love of reading.

For a little gift for a group or loved ones who love to read, make bookmarks from paint swatches. Grab paint swatches with shades of reds and pinks. Punch a hole at the top and thread a ribbon or yarn through. Draw or punch heart shapes through the swatch card. For a bigger gift, put it inside a new book.

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Being Better in Siouxland magazine / Winter 2019

Heart shapes by magic_lola, drinks by 5PH, massage by Rocketclips, Inc, and pizza by Africa Sutdio/Shutterstock.com

Show in the snow.

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BETTER / Home

Picture this.

Instead of spending money on a card, make it special by writing a poem to your loved one and framing it. Your poem can be funny or serious. As long as it conveys true love it will be a treasured gift.

Do the write thing.

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Back in the day before i-everything, lovers wrote letters. If your grandparents came from that generation, odds are they still have them. Today, most people would still find a hand-written letter of love a treasure. If you don't know where to start with professing your love, here are a few tips:

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Go old school. This is far better if it's written in your handwriting. That's part of the treasure.

Pucker up.

On little slips of paper, write as many different kinds of kisses you can think of - one per slip. Peck, on the cheek, butterfly kisses (batting eyelashes on the cheek), passionate, etc. Put them into a jar and let your honey choose one each day (or each hour) and receive what they draw.

Just chill.

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Holding jar by Sonja Rachbauer, ice cubes by Smiltena, love letters by LiliGraphie, dessert by Bel Martinez/Shutterstock.com

For a special evening, make some special ice cubes that will brighten up even a glass of water. Drop a few berries or tiny flowers into ice cube trays, cover with water and freeze. Roses are a good choice. Make sure to choose flowers that are edible.

Open with love. Use a pet name that you use or simply put a loving term before their name: My love Shmoopsipoo, To my dearest love, or My beloved Pat. Speak truth. Tell her what you love about her, what it was like to fall in love with her, or what it's like to be with her everyday.

Tell a story. Tell about the day you met from your perspective or about a time that meant a lot to you.

11

Wrap it up. Tell her how you see your future, and how you couldn't live without her. Add a good salutation: With all my love, Happy in your love, or Blessed with you in my life...and sign it. ď‚Ş

Have some flair.

If your loved one (or you) are watching your waistline, you can still have dessert without breaking the belt. Cut a heart-shaped piece of brownie and top with a spoonful of pudding and top with sliced strawberries (bottom right), or layer a bit of brownie with whipped cream and berries.

Spread the love.

12

Not everyone loves Valentine's Day. For those who are single or who are missing a loved one, it can be a sad reminder. Try to brighten their day by handing out valentines. A simple card (even the ones the kids give out for school) and a little treat like cinnamon hearts can make people feel special.

www.beingbettermagazine.com / Jan/Feb 2019

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BETTER / Home

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BETTER / Home

Animal rescue refresher Who to call when an animal is involved WITH NOAH'S HOPE

Y

Laying dog by Monika Vosahlova, dog hug by Pavel Ilyukhin, dog running by CLS Digital Arts, and home photos by rawmn/Shutterstock.com

ou see a dog running loose in your neighborhood, there's a fawn crying in your alley, or you're thinking you'd like to take in a pet. Who do you call? In Siouxland, there are options, and people get confused all the time. Let's clear things up.

Deanna Jarvis with Noah's Hope, reports, “Our #1 call where people get confused is stray animals. People often call us when they see animals running loose. In Sioux City, Animal Control has jurisdiction. They will pick up the animal and try to locate an owner if possible.

“Second, we've gotten calls for wild animals that are in the wrong place, injured, or seemingly abandoned.

The best bet is to call your local DNR or check out the Wildlife Lodge and Clinic's website. They are a non-profit based in Sioux City. One or the other can steer you in the right direction.

“So, who should call us? The bulk of what we do is finding a home for

YOUR PROPERTY IS MY PROPERTY animals that would otherwise be put down. We get pets who are going to be euthanized from area animal control facilities. They have not been adopted because of breed, or age.

“We also get injured animals. If Animal Control has a pet that was hit by a car and can't locate the owner, they call us. Donors provide funding so we can pay for the vet bills. The dog won't have to be euthanized just because of a broken leg. Likewise, we get animals from small towns that don't have animal control.

“Once pets are rehabilitated, and our other dogs we receive have been assessed, they're posted online on our Facebook page, on Pet Finder, and on our website - ready for adoption.”

You can help Noah's Hope care for these pets by making a donation or becoming a pet foster parent. Contact them to find out more.

Liz Deurloo, CNE 712-490-5141

“Whether Buying or Selling, I will give you my undivided attention, making sure your real estate transaction goes smoothly and quickly!”

Call Liz today: 712-490-5141

Noah's Hope 2601 Myrtle St, Sioux City, IA 51103 712-253-8394 or 712-212-1085 www.noahshopeanimalrescue.com NoahsHopeAnimalRescue

• Full-Time Realtor • Prompt Communication • Multi-Million Dollar Producer • Friendly, Personal Attention • Efficient Experienced Service • Will Help You Understand The Buying and Selling Process

lizdeurloo@myunitedagent.com www.lizdeurloo.myunitedagent.com

Licensed in Iowa, Nebraska, South Dakota

www.beingbettermagazine.com / Jan/Feb 2019

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BETTER / Home

The latest and greatest

Keeping things interesting with JENSEN IMPORTS

O

ptions on new cars are ever evolving. To help you keep up on some of the latest, here are three features offered on the Volkswagen Tiguan.

Snow Mode allows the engine to upshift earlier, which helps keep it in a lower RPM range so too much power doesn't go to the wheels too quickly.

Pedestrian Monitoring can warn you if someone's in your path and, under certain circumstances, can brake automatically if you don't respond adequately to the warnings.

These are just a few new features Volkswagen offers. Head to Jensen's to discover even more evolving features.

20

Being Better in Siouxland magazine / Winter 2019

Illustrations By Antonio-BanderAS/Shutterstock.com

Driver Personalization can store up to four driver profiles, so you get to keep your own settings for several different systems.

BETTER / Home

Preserving those

Life-changing moments with ed rosston, fastframe

T

here are snapshots and then there are portraits you get of those moments so big that you want them captured professionally, artistically, and permanently. Ed Rosston, owner of FastFrame, sees those moments everyday.

“It's one thing to frame everyday images in an everyday frame. But, for those big events and special occasions, you need to have them framed properly so they last a lifetime.

“A wedding, having children, graduations, and family portraits are momentous milestones you want to preserve. Putting them into a frame with protective properties, archivalquality matting, and UV-protective glazing will secure those memories for the future.”

What life changing moments do you need Ed to help you preserve?

1929 Hamilton Blvd., Sioux City, IA 712-224-2140 . www.fastframesiouxcity.com Open Mon-Fri 10 - 6 & Sat 10 - 4 email: erosston@cableone.net

•

Carpet • Hardwood • Tile • Vinyl ... and more

Our guarantee that if you don't love your floor, we'll replace it for free†.

Fashion Floors Carpet One 305 West 7th Street, Sioux City, IA 712-252-4382 www.fashionfloorscarpet1siouxcity.com STORE HOURS Monday 9:00am - 7:00pm Tuesday - Friday 9:00am - 5:30pm Saturday 9:00am - 4:00pm † View warranty guide for details by visiting carpetone.com/the-beautiful-guarantee.

www.beingbettermagazine.com / Jan/Feb 2019

21

BETTER / Home

Beat the chill

Tips for a warm, snug home With nick burmel

soldier, farmer, lawyer, Whoever you are, whatever you do, nerd, dentist, mother, we guarantee veteran, Service thatpolitician, suits you! engineer,  hairstylist,  newlywed, student, nutritionist, banker, Residential builder, foodie, tech, ommercial baller, father, Cbaker, doctor, scientist, vet, Industrial shopper, owner, astronaut, therapist, nanny, trucker, doula FREE ESTIMATES

Locate the draft “Make sure all your windows are closed tightly. Now, take a lit candle and hold it near the seam between the window and the frame. If the flame bends or flickers, there’s probably a leak. Mark it with a sticky note and do the same throughout the house.”

Address the cause “The next step is to seal them. There are some DIY methods out there, but contacting a professional window contractor will save you time and ensure it’s done right.

“Your windows could need weatherstripping, caulking, insulation film, or replacing. Replacement isn’t always necessary but can bring great value to your home and is a good investment.

“Always be sure to contact a local, trusted contractor.

Most will give you a free estimate to repair the leak or replacement. Stay warm this season!”

24-HOUR SERVICE

Nick Bermel, owner

ing air lud ep nt Inc dow r ceme > winnd repla a

Royalty Roofing & Renovations Sioux City & Omaha . 402-216-8850 www.RoyaltyRoofing.org

22

1800 11th Street . Sioux City, IA 51101 . 712-252-3007 . service@cwsuter.com

Being Better in Siouxland magazine / Winter 2019

WWW.CWSUTER.COM l

Man by Dmytro Zinkevych, Bldg icons by Artur. B/Shutterstock.com/Shutterstock.com

I

s your home cold and drafty, and you don’t know why? Nick Burmel with Royalty Roofing has some tips to help solve your draft issues.

A kitchen makeover

BETTER / Home

may be easier [and less expensive] than you think

W

With jason jepsen, owner 3K

e all know the kitchen is the heart of the home. We also know it's one of the best places to update since it's a major selling point of any house. But, it can be daunting to think about how to do it best and how much it will cost.

Jason Jepsen, owner of 3K, says not to worry. Follow a few steps, and you'll feel confident to tackle the process.

1 2 3

The basics “Know how much you can spend on the project and what you want to achieve. Is your mission to update the look, maximize space, or maybe to improve the function or mechanics?”

Get the details “It can be hard to visualize a new space and tricky to know how to measure accurately. We come to you with lots of samples and measure everything. Then we put it into our 3D software so you can see what you're getting and make changes before you commit.”

Finalize your plans “Once you know what you're going to do, figure out who will handle the details. Choose who will handle prep work, installation, and finish work. If you need help with that, besides being a full millwork shop, our crew can handle much of the project, including installation. We'll help you make this makeover a reality.”

After

Above: Jason said, “The general layout of the kitchen was good, but they wanted an updated look and feel. We used the existing base cabinet boxes, but provided new doors, hardware, and interior drawers. We did all new upper cabinets and a fun, tall pantry cabinetry door system. We also added a new subway tile backsplash.”

Before Before

3K offers custom cabinetry, countertops, and millwork for home and business.

Below: “We refinished the existing cabinets and provided all new doors and hardware. We also retro-fit the interior roll-out drawers with soft/self closing hardware. Because of the open floor plan of this home, we also refinished the existing built-in entertainment cabinetry and provided a new stone face at the center focal fireplace feature.”

After

3K 623 West 7th St Sioux City, IA 51103 Gina & Jason Jepsen 712-251-3314 owers of 3K & www.3k.solution.com Smarter Spaces e: JASON@3K.SOLUTIONS www.beingbettermagazine.com / Jan/Feb 2019

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BETTER / Home

Tell me a story

Have some class and get a career path

with tri-state nursing

Do you or someone you know (individual, group, business, or organization) have a great story that would inspire our readers?

If so, let us know.

We want to tell everyone about the great things going on in Siouxland.

What the job looks like “A CNA provides basic personal care – getting dressed, feeding, oral care, bathing, taking vitals, shaving, etc. You learn 30 different skills you can use in long-term care facilities.

There are opportunities to advance to mentor or restorative care as well.

P.O. Box 5105 . Sioux City, IA 51102 712-301-4341 w: beingbettermagazine.com e: Email@BeingBetterMagazine.com

24

Being Better in Siouxland magazine / Winter 2019

What students can expect “You'll rapidly acquire a generous amount of knowledge. You’ll learn basic anatomy, terminology, how to meet human needs, and infection control. Patient safety is a big focus.

There are 15 hours of lab and 30 hours of clinical training. Clinical training happens at one of the facilities we serve. You'll develop skills to understand how to care for and meet the needs of the patient. Clinicals are the students' favorite part!

“Classes are held at Tri-State Nursing.”

Who is a good candidate “For anyone looking to get their feet wet in a nursing career, this is a great place to start. If you are someone with a passion to care for others and want to make a difference in someone’s life, this is it. I promise that is not a cliché.

We see it everyday!”

Come to class and see what changes.

Tri-State Nursing 3100 S. Lakeport St, Sioux City, IA 51106 If you are interested in exploring a career caring for others and want to get on the job quickly, let us know. Classes starting soon.

Contact us at 712-277-4442 or online at TriStateNursing.com

Kids by Archv, Classroom by Iakov Filimonov , Helping elderly by Photographee.eu/Shutterstock.com

W

ant to change your life this year, and maybe other people's as well? Crystal Bell, director of the Learning Center and CNA instructor for Tri-State Nursing, suggests getting certified as a nurse's aid (CNA).

“It's a prerequisite to any nursing or pre-med education, and you can get it in just three weeks. Plus, the demand for this position is huge.” Crystal adds, “It's likely you can be hired here. While this is one position where care is needed 365 days a year, right now the flexibility of work schedules allows many to choose when they want to work.”

Winter purging

Let's deal with the excess

BETTER / Home

2. The meaningful thing

You took flute lessons. You stunk. You will never play it, but you have it for sentimental reasons. It's the same reason you have 12 bridesmaid dresses. This is a one-sided relationship. Take a photo, and move them out.

3. The big thing

You got new furniture, but the old chair is in your garage because "it's perfectly good." If you don't have a usable spot, let someone else use it before it becomes a condo for mice.

4. The keeping it for the kids thing(s)

W

hen you're squirreled away inside, it's a good time to look for ways to downsize your home's excess. Here are some quick tips to getting it done well and as painlessly as possible.

Find out if they actually care about what you are keeping. Do they need 27 things, or would one or two items be much more meaningful? They will probably be good with purging the Avon perfume decanters.

(Nothing expired). We do not take: TVs, entertainment centers, car seats, or encyclopedias.

Drop off times are Mon-Fri 9:30-5 and Sat 9:30-4:30 at the Thrift Store 215 W 6th St. Sioux City, IA

Take food to The Gospel Mission

500 Bluff St.

MoM's

Thrift store

We except, in good working order/condition: Clothing for all ages, cold-weather clothing currently, household items, furniture, books (including Bibles), decorations, shoes in season, and bedding.

We do not take tube TV's, gas appliances, or windows.

1. The maybe somedayers Woman with dress by Iakov Filimonov, carry chair by fizkes, and suitcases by Richard Bowden/Shutterstock.com

The Gospel Mission accepts: Gently used clothing items (with no stains, rips, or holes), most household items, and non-perishable food items

Open Mon-Sat 10-4.

Drop off is from 10-3:30 daily.

We pick up once a week.

Mission of the Messiah (MoM's) 2450 Transit Ave 712-224-2803

What are those things that you're keeping in case, someday, something happens or changes? The dress that fit five years ago. The extra microwave in case the new one breaks. The stack of frying pans you never use but keep in case the apocalypse happens and all the stores close - forever. Get real and get rid of them.

Email staff@missionofthemessiah.com.

5. The once-loved thing

You used to wear that jacket ALL THE TIME. But you got some new stuff, so you NEVER wear it anymore. It will be okay without you.

Marie Kondo’s book The Life-Changing Magic of Tidying Up says, “To truly cherish the things that are important to you, you must first discard those that have outlived their purpose.”

Once you have everything sorted out, take the excess and give it to one of these Siouxland thrift shops so it can benefit others.

We gratefully receive: clothing items for all sizes and seasons, small household goods, office supplies, furniture, and food.

Donations accepted by appointment.

Please call 712 898-5562 to set up a time.

2410 W. 1st St. Sioux City, IA 51103

www.beingbettermagazine.com / Jan/Feb 2019

25

The

TRAIL is waiting.

Foot pain takes you away from the things you love.

Schedule an appointment today.

CNOS.net | 605-217-2667

Neurology Neurosurgery Orthopaedics Podiatry Rheumatology Spine

Body

BETTER

The Transformers

Meet

Photo by Smartum Photo Lab/Shutterstock.com

What they know might change everything

T

his year is no different from any other.

Losing weight and getting in shape is still the #1 New Year's resolution. Yet, we make that same resolution year after year. Success eludes us. Why? It may be that many people try to go it alone. Many have tried fads or fast fixes. We look at our plan as a temporary situation and not as a

lifestyle. How can we finally get that body transformation that we all want?

We sought out people who were having success and real transformations. Take a read through the next few pages and find out what they know about making resolutions a reality.

BETTER / Body

Meet

The Transformers Transformer: Dr. Pat Luse Approach: Evaluating the body's seven core systems, identifying malfunctions, and taking steps to correct and optimize them.

Location: Tri-State Physicians and Physical Therapy Clinic,

South Sioux City, NE

Dr. Pat Luse is author of the award-winning book The 7 Systems Plan. For over 30 years, he has treated tens of thousands of patients and is passionate about helping people regain their health through safe, natural methods. He developed the 7 Systems Plan after decades of research and study. He teaches the 7 Systems Course in his office at Tri-State Physicians and Physical Therapy Clinic in South Sioux City, NE.

By dr. pat luse

How to have an amazing health transformation As I have worked with thousands of patients and did research over the last 30 years, I made a discovery. Weight gain and almost every health problem can be traced back to a malfunction in one of the body’s seven main systems.

Your body is an incredible network of seven main systems. If all of these systems are working optimally, you have an ideal weight, optimal health, and are free of disease. In today’s world — because of our toxic environment, processed food, and

28

Being Better in Siouxland magazine / Winter 2019

stress-driven lifestyle — it is not easy for each system to function optimally.

If one system sputters, your weight goes up, your health and energy go down, and your risk for disease sky rockets. In a matter of days, a domino effect can take down other systems.

The key to permanent weight loss and optimal health is to fix all seven systems. Running the human body efficiently and effectively requires all the systems to work together in alignment.

Drugs do not reverse your diabetes Sheila had diabetes. She was going down the road of conventional medicine as her diabetes slowly progressed. She ended up in a coma in the hospital for weeks. Her doctors called in the family and said to “say goodbye.” Miraculously, she survived but came out of the hospital an insulin-dependent diabetic, with hypertension, failing pancreas and kidneys, and lots of medications.

Our plan was simple: Evaluate her

Pat Luse photoo by Mark Karrer

D

iets do not work. If you look at the short and long-term studies, calorie restriction alone, and even adding exercise, yield minimal results.

They fail because they do not correct the underlying causes of weight gain, low energy, or a host of other health problems.

BETTER / Body systems, identify malfunctions, and optimize her systems using simple proven steps.

Before

Sheila wasn't expected to survive a diabetic coma that claimed her for weeks.

Within months of implementing The 7 Systems Plan, this is the transformation she experienced: • Her insulin dependent diabetes, medications, and insulin were gone • Her obesity was gone • Kidney function returned to normal • Her high blood pressure was gone • Her high cholesterol was gone • Acid reflux was gone • Her energy skyrocketed

also had high stress and cortisol another inhibitor to weight loss.

Before

• Improved all lab tests • Eliminated acid reflux

Jo Dee tried and tried to lose weight but the scale wouldn't budge.

Jo Dee began The 7 Systems Plan and made tremendous progress. The key to regaining her health was lowering her insulin - to unlock the fat cells.

She was also provided five simple two-minute techniques to lower stress significantly. Within months she had this transformation: • Lost 65 lbs. and was at her ideal weight • Lowered her insulin and cortisol to ideal levels • Increased her energy tremendously • Fixed all of her 7 Systems

Larry has reclaimed his new, younger body

Have a transformation that lasts Brandy followed The 7 Systems Plan five years ago and lost 45 pounds.

After

After

Brandy increased her energy and regained her young, healthy body.

Sheila was taken off all medications by her doctor and is feeling young again.

It is not your fault that you are overweight Her doctor said, “Lose weight. You are obese,” and Jo Dee tried. But nothing she did would make the scale move. When she came home from teaching and sat down to grade papers, she would dose off. Lab tests and evaluation of her systems showed malfunction of two of her systems.

She had high fasting insulin, which is known to lock fat in the fat cell. She

Jo Dee got her young, healthy body back, feels great, and even started taking a kick boxing class at night!

You can get off medications Larry joined The 7 Systems Plan to support his wife in her health journey. He soon realized that he had system malfunction, and he too could improve his health tremendously.

Larry experienced this transformation: • He lost 50 pounds • Got off 10 prescription medications

Can this work for you?

You can experience your own transformation! Your body can do unbelievable things if you get each of your 7 Systems functioning optimally.

I love helping people make amazing health transformations using my simple, proven plan.

Join me for a free information meeting on The 7 Systems Plan by calling 402-494-5173.

Tri-State Physicians and Physical Therapy Clinic

3900 Dakota Ave., Suite 6 South Sioux City, NE 68776 402-494-5173 . www.tristatephysicians.com

www.beingbettermagazine.com / Jan/Feb 2019

29

BETTER / Body

Meet

The Transformers

Transformers:

Clair Peterson & Travis O’Connor Approach: Knowing what your goals are and creating a tailored approach through personal training and a motivational class setting.

Location: Thrive Fitness, North Sioux City, SD Husband and wife team Travis and Clair wanted to build a fitness center where an 18-year-old working toward his sports scholarship and his grandma could come to the same place. With their PT first model, they are helping people in all stages of fitness reach their specific goals.

O

By Clair & Travis

ne of our favorite things we hear is “I’ve never heard that explained that way before – that makes so much sense. It really helped me!” Our personal training (PT) model at Thrive Fitness is set up to help our clients achieve their goals – and that looks different for everybody.

Some people want to be powerful athletes, others just want to be able to do the things they love.

Learning HOW Before we bring a client into a group setting, we assess where you're at.

Since we are a personal training (PT) model gym: You go through 5-10 PT sessions so we can get to know you, understand what your goals are, and where your fitness strengths and weaknesses are. The trainer determines how much PT

30

Being Better in Siouxland magazine / Winter 2019

Photoo by Mark Karrer

Finding your WHY When you come in, the first thing we want to know is why you want to make a change.

That is everything. Your why will determine how we proceed. An athlete who wants to improve in one area would need a different approach than someone who says, “I just want to be able to enjoy my grandkids.” Many simply want to feel and look better. Figuring out WHY you want to get in better shape is the first key to success.

BETTER / Body is needed to be able to join into the group with success. We want you to be able to handle what goes on in class. If you have certain weaknesses that are part of your goals (maybe working on weak hamstrings or being able to do a pull up), once you're in class, those goals can be worked on.

Going to CLASS Personal training is for training learning how to do things. Groups are for coaching. In class, we start working for improvement. If you are scared about joining – our process makes sure you are ready so you're not overwhelmed. In most cases, the trainer you start with will be your coach going forward.

Your coach continues to check in every couple of weeks to make sure you are moving toward your goal. If you are struggling with something – nutrition, getting into the gym, or setting up home workouts - accountability happens. We don’t wait for you to be in the gym to check in. We truly try to maximize the group training experience so nobody gets left behind.

You find that there is a lot of camaraderie here. You find friendships in the gym. We see people high-fiving each other and encouraging one another all the time.

Know what to EAT A big component to your success is nutrition. We have three different programs depending on your individual needs. Option 1 is basic – and free with membership. Option 2 is more intense and we do body weight measurements every month.

Option 3, we fully detail your nutrition for you and take all the guesswork out of it. We'll tell you what to eat and when to eat it.

Success story #1 - Dan I am 52 years old, and I had a knee replacement a year ago. I weighed 348 lbs. and I joined Thrive to lose weight.

I changed my diet - although I am a very picky eater. I lost 60 lbs. the first month. Coming off of surgery,

I wasn’t able to do everything others could do, but they customized my program for me. As of November, I’m down 100 lbs., and I've gained a lot of mobility. This has been a life-changing

event. How many people get to say that? I have nothing but good things to say about the staff. Really I found a second family. I used one of their nutrition plans. One of the things they always say is, “You can’t outwork a bad diet.” Once I started on their nutrition plan, the weight just started falling off. I used the Optivia 5-in-1 plan. I try to work out 5 days a week.

My body doesn’t have limitations anymore. I look forward to going everyday because of the people.

Success story #2 - Kathy I am 54. In January 2016, I weighed 352 lbs. I knew I needed a change and had gastric bypass. As part of that you need to figure out what you’re going to do for exercise. Right after surgery, I tried a couple of do-it-yourself gyms.

They didn’t work. I needed someone to tell me what to do. I had some friends who were going to Thrive – they are normal people, and I figured

if they could do it I could do it. When I walked in the gym I saw people who looked like me! I was petrified when I went in, and now I can’t imagine my life without it. I've been coming for 16 months, and I've lost 140 lbs. My current goal is working on my dead lift and running. Initially, it was just to survive. I row. I don’t have to worry about whether I can do it, because I know I can. The community here is so great!

Every coach and every person is there for your success. It's such a great place.

Everything is scalable that will make the workout possible for you to do it.

Success story #3 - Gusta When I signed up, I was looking for something I hadn’t tried. I started in August and have already seen a lot of improvement. My goal was to lose weight and be healthier all together. I do the nutrition plan – Laura Groseth

Gusta serves at the 185th and strives to stay in shape to perform well at her job.

weighs us and measures us, and they keep tabs on what is working. With a phone app I track my food and my goals. What was surprising is that everyone in the class is so supportive of each other. Coaches are so good about pushing you and helping you achieve your goals.

Want to have your own success story? Join us

Thrive Fitness

707 N. Derby Lane, N. Sioux City, SD 605-540-0211 . www.thrivefitness-sd.com www.beingbettermagazine.com / Jan/Feb 2019

31

BETTER / Body

Meet

The Transformers

Transformers: Certified health coaches

Erin Kiel & Jeff Bahrenfuss Approach: Knowing what your goals are and creating a tailored approach in a motivational class setting.

Location: Strive Health & Wellness, Sioux City, IA Engaged couple, Erin and Jeff, are paying it forward. After a friend told Jeff about OPTAVIA™ he lost 75 lbs. and has kept it off for years. Seeing first hand how the process worked, they became health coaches for the program and love seeing people's lives transformed like theirs were.

E

By erin & jeff

ver notice the word DIE is in DIET? Diets are not the way to a healthy life. It's true that 85% of people who go on a diet will gain the weight back. You look at people on a diet and they are counting the days – waiting for that “out” for themselves when it’s over. We know diets fail firsthand. Believe it or not, we found a simple solution to a difficult problem. If you are someone who hasn't been able to find your weight loss answer, we want to give you hope.

We'll help you make decisions on how to address those issues. If a fitness program would help you reach your goals, we can point you toward a program/gym that will work best.

Most people need to do a nutrition component since that plays a big part in everything else. We offer options, and you get to decide what you want to do.

32

Being Better in Siouxland magazine / Winter 2019

Photoo by Mark Karrer

What's a health coach?

Unlike a fitness coach, as health coaches, we focus elements of health like the emotional component, understanding nutrition, and making a lifestyle plan that will get you to your goals. It's this multi-faceted approach that helps sustain you for the long-term. We'll discuss your micro-habits: Sleep, Hydration, Stress, Nutrition, and Activity. We access where you’re at in those areas and see where improvement is needed.

BETTER / Body Coaching is free?

Yes, you just pay for what you buy after our assessment - maybe you'll want a gym membership or nutritional products.

How does it work?

To begin, we sit down and do an assessment with you. We find out what your goals are and see where you're at.

We get you entered as a member (for free), and we get started. Our program focuses on healthy habits. There are four components to the program.

have been successful because I stay connected to my health coach on a regular basis, and I surround myself in a healthy community of support.

This is why I'm now giving back to others as a health coach. This program has taught me that I always need to work each day to be the best version of myself.

to make a change to his lifestyle. He needed his eating habits to support his physical activity in order to experience results. By working closely with a health coach, Bill realized he could still go on trips, go out to eat with friends and family, AND get healthier at the same time!

1. Habits of health. We use educational materials from Dr. Wayne Scott Anderson – one of the founders of OPTAVIA™. He developed the coaching model of what we do.

2. Health coaching. We check in with you at the beginning of each week.

We are here to walk alongside you on your health journey – no matter what that is. We'll help you define your goal.

Once you hit the first goal, you reset for the next goal.

3. Community. You won't be alone on this journey. Not only will we be coaching you, you'll be part of a larger group who are all working on health goals. Each week you can join in with our online community for more learning, motivation, tips, and support.

4. Fuelings. When you put food into your body, it’s meant to fuel your body. We can get in a mode where we live to eat. We train people how to eat to live. A big part of what OPTAVIA offers are the nutritional products that will fuel your body - and your goals.

Barbara started working with us in April of 2018. She lost 20 pounds in 6 weeks and has since gone on to lose another 10 lbs. She is thriving! Not only has Barb lost the weight, but she gained her energy back. She no longer has knee pain and has regained her self-confidence! In Barb’s words, “I love the OPTAVIA Community.

There is ongoing support and encouragement for healthy living and with a spiritual focus also. The healthy recipes and simple nutrition plan has made it easy to achieve and maintain my goals even with my busy lifestyle.”

Nikki is down 19 pounds and feeling great! She is learning healthy habits and enjoying the simplicity of our program. Nikki is experiencing results because she’s plugged into the many resources OPTAVIA has to offer and is changing her lifestyle. She has been closely connected to her health coaches and asks good questions such as how to make some of her favorite dishes, healthier! Small, simple changes are what has made Nikki successful.

Here a few insights on our clients who have been there...

Jeff (that would be me) I lost 75 pounds back in 2011 and have kept the weight off! I no longer have a poor relationship with food, and my stress level has decreased dramatically. OPTAVIA taught me that all aspects of my health requires attention…I can’t simply out-work a bad diet and hope to be successful. I

To see if OPTAVIA is right for you, call us!

Strive Health & Wellness Bill has lost 20 pounds and is feeling great! Bill first engaged with the program because he knew he needed

712.540.4813 (Jeff) or 712.389.7192 (Erin) E: Strivewellness@hotmail.com Facebook: strivehealthandwellness

www.beingbettermagazine.com / Jan/Feb 2019

33

Brain benders

BETTER / Body

Riddle me this

Word Jumble

Unscramble the letters below to fit in the spaces to describe something many people are doing this time of year.

___ ___ ___ ___ ___ ___

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

Changing season

Can you answer each of these riddles?

These snowy images may look the same, but there are five subtle differences. Can you find them all?

1. Forward I am

heavy, but backward I am not. What am I?

2. What word does

the following: the first two letters signify a male, the first three letters signify a female, the first four letters signify a great man, while the entire world signifies a great woman. What is the word?

3. What English word has three consecutive double letters?

4. I come from a mine and get surrounded by wood. Everyone uses me. What am I?

5. What vanishes when you say its name?

A town contains 100 buildings.

They are numbered from 1 to 100. How many 6's are used to number them all?

Finish the problem

Place each of the math symbols below into the appropriate boxes in the equation so that the math problem comes out correctly.

3

9

4 = 32

34

Being Better in Siouxland magazine / Winter 2019

ANSWERS

7

Riddle me this: 1) TON. Backwards it's NOT. 2)Heroine. 3) Bookkeeper. 4) A Pencil. 5) Silence.

Changing season: Penguin's feet color, missing cloud, polar bear's nose, shadow under polar bear, and top of rope is missing.

How many numbers?: There are 20 number 6's: 6, 16, 26, 36, 46, 56, 76, 86, 96, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69.

Note: 66 contains TWO sixes Finish the problem: 5 + 7 = 12, 12 รท 3 = 4, 4 x 9 = 36, 36 - 4 = 32

5

Weight by digitalconsumator, Town by Beresnev, Letters by passion artist, Sledding by Rod Savely/Shutterstock.com

How many numbers?

What you don't know

BETTER / Body

about your OBGYN with dr. hannah dewald

when it is the best and most likely successful choice.”

A Surgeon by ldutko/Shutterstock.com

woman was having some problems and went to Siouxland Obstetrics & Gynecology to see what was going on. The OBGYN doctor determined it was a problem that was going to require surgery. The patient asked who they would refer her to for the surgery.

Dr. Hannah Dewald said that is a common misconception. “People know that we deliver babies, and even perform c-sections, but they don't know that we also perform most all female-related procedures.

What's in their wheelhouse “Basically, we do any surgeries that involve a women's reproductive organs.

“We had a patient who thought she was just gaining weight. When she looked like she was 30 weeks pregnant (and knew that wasn't possible) she came in. She had a cyst that was the size of a soccer ball. It sounds strange, but we have similar situations every couple of months.

Those cysts need to be removed, and we perform those surgeries.

“For women's issues, as with

anything, we always look at other options for treatment before considering surgery. Sometimes people think surgery is an easy fix. Women may think having a hysterectomy will take care of their monthly discomfort, mood swings, and get past dealing with heavy periods and all that entails.

With any surgery, there are risks for complications - including death.

For hysterectomies especially, there is a risk that your bladder or bowel could be injured, and there's no guarantee that things like your mood will be improved. With modern medicine, there are other non-surgical approaches. So much so that we do far fewer hysterectomies than in the past.

“For women who are experiencing belly or pelvic pain, the tricky part is finding the source. Abdominal pain is notoriously hard to pin point. We want to rule out as much as we can before we look at a surgical solution.

Surgery doesn't always guarantee to relieve the pain you're experiencing, and then you've got the recovery pain besides. We always want to review every option and only do surgery

When to speak up Whatever you are going to the doctor for, surgical or otherwise, Dr. Dewald has some advice. “Patients have a right to voice their opinion and ask for options. You have a say of what's best for your life and health. Be an advocate for your own health care.

If you don't understand what the doctor is telling you, it's okay to ask.

Docs don't always get that you aren't getting it. We might need to explain something a couple of times or in a different way so you know what we mean.

“Before surgery, we always have patients write in their own words what procedure we are doing as they understand it. Occasionally, people aren't all that clear about what is going to happen. We want you to be an active participant in your health care, so don't be afraid to ask questions, and keep asking until you understand.”

2730 Pierce St. Ste. 201 . Sioux City, IA 712-277-3141 . www.siouxlandobgyn.com

The doctors of Siouxland Obstetrics & Gynecology, PC. From left, Dr. Melissa Holtz, Dr. Tauhni Hunt, Dr. Paul Eastman, Dr. Angela Aldrich, and Dr. Hannah Dewald.

www.beingbettermagazine.com / Jan/Feb 2019

35

BETTER / Body

It's sad but you can smile We're sad to say that after nearly 47 years, Dr. Nobel is saying goodbye to his Family 1st Dental practice in Dakota City, NE. “I sold my dental practice to Family 1st Dental six years ago. Since our first days, I have been convinced that associating with Family 1st was the right decision. It provided a wonderful opportunity for my treasured employees and also provided a place for our wonderful family of patients to have a highly respected and competent professional group to which they could feel confident to transfer their care. I would accept nothing less for you and your family,” he said.

Dr. Nobel is retiring in January but adds, “I have every faith that Dr. Aaron Fuehrer and Dr. Soni Gelinne and our wonderful team will ensure that you continue to receive amazing care. I strongly encourage you to feel comfortable in the very competent care of both doctors. I’m excited to see them continue the legacy of my practice.”

$24

New Patient Exam

$35

Includes: Exam, X-Rays, Oral Cancer & Gum Disease Screenings Does Not Include Cleaning

Includes: Exam, X-Rays, Oral Cancer & Gum Disease Screenings

Introductory Cleaning

Does Not Include Gum Disease Treatment

Good at any Family 1st location in Sioux City, South Sioux City, or Dakota City. Offer expires February 28, 2019.

“Where your family comes first.” www.familyfirstdental.com.

www.lillyfamilydentistry.com An affiliate of Family 1st Dental Visit our website to find a location near you.

Orange button by Linusy/Shutterstock.com

Dr. David Nobel

In honor of Dr. Nobel, we're giving new Family 1st Dental patients across Siouxland something to smile about.

36

Being Better in Siouxland magazine / Winter 2019

Healthy relationships 101

BETTER / Body

This issue's lesson: Setting boundaries

with robyn lieber

Her Health Women’s Center offers FREE & CONFIDENTIAL pregnancy services.

Your future is here

Hallway by Gl0ck and Couple by Monkey Business/Shutterstock.com

T

5732 Sunnybrook Drive, Sioux City, IA www.herhealthwomenscenter.org Call: 712-224-2000 or Text: 712-522-2920 If you are interested in having Robyn come to teach Healthy Relationships at your school, youth group, or other organization, contact her at 712-276-0237

You are here

he choices we make today will affect us in the years to come, and setting boundaries will help us get to where we want to go.

Robyn Lieber, Healthy Relationships Coordinator with Her Health, teaches young people how to set themselves up for success in life - much of which deals with relationships. The advice holds true no matter what our age.

Sometimes we find ourselves in need of a refresher course, or maybe we never got these life lessons when we were growing up. Let's slide into our desks and get a little education.

To start, Robyn says, “Imagine your life as a long hallway. You have a dream of where you want to go.”

(If not, decide now what it is. What is your goal in life? Do you want to have a particular career? What are your values and priorities? What kind of family life do you want to build? If you don't yet know who you want sitting next to you in the rocker when you're old, think about what kind of person he or she will be. Will you travel? How much? Who do you want to help in life? What do you want your legacy to be?) All of those things are at the end of the hallway. That is what you've decided you are going to head toward.

“Along the way there are doors. These represent other options but not ones that will get you to your chosen future.

Early in life, some of those doors are locked by your parents so you won't get off the path. As you get older, you have the option to open more doors.

Can you identify what would be behind some of those doors that would get you off your chosen path?

“It might be having sex with someone, drinking, doing drugs, calling in sick, not forgiving someone.”

Robyn adds, “For one person, playing video games won't be a problem, but for others, it could consume their life.

Some doors won't interest you, and others will make you stop and think about going in. Maybe a lot.”

Thinking now about what might be ahead and how you want to respond can help you make a better decision when that door presents itself down the hallway of life. This helps you set boundaries now to protect yourself, and your dreams for the future.

“Realize that the doors will be made to seem attractive through peer pressure and marketing. Are you aware of how much media influences you? Beer commercials show us that people who drink are fun and happy.

Wine drinkers have lots of friends

and are sophisticated. Setting the boundary that you are not going to drink (because that could jeopardize an important goal) comes with the possibility that friends will make fun of you and think you're strange.

Preparing for those responses (to whatever boundaries we're setting up) will help you stay strong when they happen.

“In one of my classes,” Robyn says, “one student said she wants to be a Marine at the end of the hallway.

Another girl wants to be a nurse.

What does your end of the hallway look like? What can you do today that will help you get there? What would hurt your chances of getting accepted into those programs, college, getting that job, finding real love, honoring God, or getting to financial peace?

“By defining your goals and potential pitfalls, you can set boundaries that will find you opening the door at the end of your hallway.”

www.beingbettermagazine.com / Jan/Feb 2019

37

Q&A

Is PT the answer?

Q. I have this issue.

Would physical therapy help someone like me?

Migraine miracle?

A new migraine treatment unlike anything before

A. Dr. Keith Roed, Impact Physical Therapy & Wellness offers a list of those who are good candi- Dr. Keith Roed, PT, dates that PT helps: DPT, CMPT, Astym

with MIDWEST PAIN CLINIC

Cert.

• Someone feeling their job.

No matter what job you do, over time you'll "feel it" somewhere. Regain the ability to move easily and be able to sit comfortably for long periods in order to perform well in your job.

• Those aged 55+ and determined to remain independent. Don't write off aches and pains as old age. Be able to enjoy activities with your grandkids.

• People who have had surgery.

Get back to doing the things you loved to do before the surgery.

• Athletes who've had a sports injury.

If you want to obtain optimal performance and return to how you were prior to your injury (or better).

• The health conscious. Are you very “pro-active” about your health?

You read up on foods, health topics, try to eat right, take vitamins, and do your best to stay out of the doctor’s office. The very same motivations to stay out of the doctor's office are the reasons why you should come to a physical therapist.

If you have questions or concerns about PT or whether or not it's right for you, call us and arrange to speak to a physical therapist.

Visit our web page to contact us or read up on some of our health tips or Free Reports.

Impact Physical Therapy and Wellness, LLC 712-560-0460 . 4295 Sergeant Rd. . Sioux City www.impactptwellness.com

38

O

nce it starts, you know your day is no longer your own.

When a migraine hijacks your day - or week - it wreaks havoc on your life. You just want it to end.

Maybe it doesn't even have to start.

Dave Welch, PA with Midwest Pain Clinic, reports a brand new treatment is out, and it looks very promising.

Not like anything else Dave reports, “When penicillin came out, there was nothing else like it. This is kind of the same thing. Monoclonal Antibody, called CGRP therapy, is a brand new class, and it's only been out a few months. If you've tried migraine treatments in the past, you haven't tried this. This isn't something old with a new name.”

How it works “CGRP therapy is a monthly injection for prevention of headaches. It comes in an auto injector so you can do it at home. (Don't worry, it's a tiny needle, and we train you how.)

“It's not something to treat a migraine once you have one, this tries to thwart off headaches. After all, wouldn't we rather avoid a migraine in the first place? “The nice thing

Being Better in Siouxland magazine / Winter 2019

Midwest Pain Clinics 211 Sioux Point Rd., Ste. 200 Dakota Dunes, SD 57049 605-242-3456 www.midwestpainclinics.com about this is it can be used in conjunction with other therapies.

If you're already doing Botox, and that's somewhat effective, but you're still having some headaches, you can keep on that therapy. If you have a prescription for when a headache does pop up (medication that stops a headache), you can use that if needed.

“So far, we've had some pretty amazing results. One patient said she hadn’t been able to engage in many social functions for several years because of such terrible headaches. The CGRP therapy has allowed her to live her life to the fullest.”

Who's a good candidate?

“Anyone with chronic migraines is a good candidate. For those with cranial occipital headaches (pain that runs up from the neck over the top of the head) and stress or muscle-related headaches we haven't had as much luck. But, this treatment is worth looking into for anyone with migraines.

“If you have suffered with migraines, this is really something to check out.

Call us today to see if it's a good fit for you. Let's stop them in their tracks.”

Migraine images by Dmytro Zinkevych/Shutterstock.com

BETTER / Body

Reframe for a change

BETTER / Body

Making your thoughts work for you, not against you

with amy bloch

loss goals, keep it real.

‘I ate a donut’ doesn’t equal failure.

Discard negative, untrue thoughts.

I’m fat. I’m such a loser. This is not reality. Get away from extremes and distortions. State it accurately: I didn’t TOTALLY blow my goal. I wasn't 100% successful today, but I did achieve part of my goal by meeting my water intake.

Negative thoughts (I’m a loser) – make you feel terrible. Positive reframing gives you hope.

People by Ocskay Bence, Mangostar, Aaron Amat, Dean Drobot, Rubber band by Feng Yu/Shutterstock.com

S

ometimes we get so stuck in our negative thoughts about ourselves, how we see things, how we compare ourselves to others that it prevents us from being the person we really want to be. What if there were a way to interrupt that negativity and move past it? The good news is there is.

Cognitive reframing.

Amy Bloch, executive director of Catholic Charities, says the method is called Cognitive reframing. It is an approach to move past negativity to get to a positive frame of mind and sustain it.

Speak truth Amy says it starts by restating the past, “Seeing things differently, for what they really are, allows us to change how it affects us.

“Let me explain. In school, I was very lonely. For a long time, I thought it was because girls in my class were clicky, stuck up, and I didn’t fit in. I held this perception into my 30s. As I got older, I started reframing my thoughts. I evaluated those thoughts, and I realized they weren't accurate.

I was very shy and introverted so I never tried to be included. They had no idea I wanted to be in their group.

“Later in life, I still approached group situations with my 15-year-old attitude thinking – I won’t fit in, they won't accept me. I needed to change my thinking – reframe my thoughts, so that I could change my feelings.

Have a little chat “Do some self-talk. In your mind describe the situation as accurately as possible. I’m not 15 anymore. They aren't clicky they just know each other well. They don't know me so why would they want to exclude me?

“Don’t let your mind go to the dark side – which it has a tendency to do.

When you don’t get a promotion don't think: I’m not qualified. I’m not good enough. What is the reality? Make accurate statements: There were a lot of qualified people who didn't get hired.

“Get rid of distortion. Get rid of thinking you’re so important. They're talking about me. The reality is we are not that important to have others so focused on us.

Don't distort reality “Instead, create a redemptive narrative. Find a better alternative view of what might be happening.

For example, if you've made a New Year’s resolution, it's likely you'll have some setbacks. If we blow our weight

Snap to it “Next, take it further. Reframe little negative thoughts about yourself or others. I look stupid in this outfit.

Someone did not refill the water in the coffee pot! Put a rubber band around your wrist and snap it every time you have a negative thought. Reframe your thought. It doesn't have to be extreme like, I love that person who didn’t fill up the coffee pot, but maybe they were running late to a meeting. Keeping a positive attitude goes a long way.

Keep your power “Remember, you can't control other people, but you can choose how to respond. You allow yourself to feel angry and frustrated – that’s a choice.

When we respond negatively, we give our power away to people. We can choose to be better, for our own sake, and stay focused on the positive.

“This reframing is a great way to start the New Year. For someone who is struggling with deeply ingrained negative thoughts, it's okay if you need help. We're here to show you how to leave the negative behind.”

Catholic Charities Offering hope, healing, and understanding

1601 Military Rd, Sioux City, IA 712-252-4547 Go to www.cathchar.com to get help or to donate.

www.beingbettermagazine.com / Jan/Feb 2019

39

BETTER / Body

Laughter Laughter is the

best medicine.

Strange places I have been in many places, but I've never been in Cahoots. Apparently, you can't go there alone.

I've also never been in Cognito. I hear no one recognizes you there.

[Get fit

People with low fitness levels have double the risk of heart disease as their more active counterparts. The American Heart Assoc. recommends at least 150 minutes of moderateintensity exercise each week. That's just 30 minutes five times a week.

[Take a stand

Better perspective Improve your way of thinking

Being the leader of the greatest country on Earth fosters great insight.

Here are some inspiring quotes from past Presidents.

Occasionally, I'm in Continent. There are a lot of seniors there.

Sometimes I'm in Capable.

I tend to go when I'm tired.

Martin Van Buren “It is easier to do a job right than to explain why you didn't.”

Doctors say that sitting is the new smoking. Several studies show that spending most of your day on your duff has been linked to chronic health conditions, including heart disease.

In the know

Abraham Lincoln

The part of the earth that is frozen is technically called the cryosphere.

Andrew Johnson

[Improve your mood

On one of Saturn’s moons there are volcanoes that spew ice instead of lava.

According to the Cleveland Clinic, being happy and having a sense of emotional vitality helps lower your risk of heart disease.

[600 B.C. heart advice

The first "study" showing the benefits of a vegetarian diet appears in the Bible in the book of Daniel.

[Feel the beat

The beating sound of your heart is caused by the opening and closing of your heart valves.

[Feel the beat

On average, a woman's heart gets in about eight beats more per minute than a man's.

40

[Almost] worthless facts.

“I don’t like that man. I must get to know him better.”

“If you always support the correct principles then you will never get the wrong results!”

Rutherford B. Hayes

It has snowed virtually everywhere in the world, even in the Sahara and Hawaii. In 2011, the Atacama Desert in Chile received nearly 32" thanks to a rare cold front from Antarctica.

“Every expert was once a beginner.”

Snow falls at one to six feet per second.

Theodore B. Roosevelt

In January 10, 1911, Rapid City, SD, had a record-breaking drop in temperature. In 15 minutes it went from 55 to 8 degrees.

22 million tons of salt are used on U.S. roads each winter.

2,000 pounds of confetti are dropped on the crowd in Times Square at midnight.

Being Better in Siouxland magazine / Winter 2019

William McKinley “In the time of darkest defeat, victory may be nearest.”

“If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.”

Woodrow Wilson “The object of love is to serve, not to win.”

Ronald Reagan “Heroes may not be braver than anyone else.

They’re just braver five minutes longer.”

George Bush “No problem of human making is too great to be overcome by human ingenuity, human energy, and the untiring hope of the human spirit.”

Heart couple by wavebreakmedia, confetti by Elena Itsenko, and Mt. Rushmore by Paul R. Jones/Shutterstock.com

Body of Knowledge

I have, however, been in Sane. They don't have an airport. You have to be driven there.

“I just burnt 2000 calories! That's the last time I leave the brownies in the oven while I nap!”

How to get through

Life

BETTER

The Hard Stuff

L Photo by GodoiJE/Shutterstock.com

ife happens.

The good and, unfortunately, the not so good.

There's bad, hard stuff that we have to weather. It can make us bitter, or it can make us better. The good news is that it's our choice.

If you're struggling to find your way past some hard stuff, we have a little insight from those who have come through.

www.beingbettermagazine.com / Jan/Feb 2019

41

How to get through

The hard stuff

H

ow hard is it to get through something terrible? That question can only be answered by people who have done the time. The upside is that they come out with wisdom, so others can learn from it. It doesn't mean it's going to be easy, but there is a way to make sure you go the right way to get to a path toward healing.

Our first stop on the journey is with Angela. She has been down the path of grief more than her share. After the second blow, her husband saw how much she needed help. Those two tragedies wouldn't be the last for them to navigate.

“

The hard things of Death y mother and I had not been close. We were estranged for many years. We were able to reconcile four years ago. I worked for my brother.

One day, shortly after we started rebuilding our relationship, mom stopped by work to tell us she'd just found out she had pancreatic cancer.

She asked me to go to the doctor with her. The doctor said the cancer had been there for awhile and the prognosis was bad. Mom came to live with me. She passed away just three months later.

I took it particularly hard having just

M

42

gotten close to her after so long.

“Exactly one year later, my brother committed suicide. The brother that I worked with everyday. I never saw it coming. I had no clue things were as bad as they were.

“My brother died in June, and in July, our kids put on a surprise anniversary party for my husband and I. I could hardly find the energy to put on my clothes for the party. Before all of this, I was not normally a person who cries. I couldn't get it together.

“I had a lot of guilt because I didn’t see anything wrong with my brother.

When someone in my life saw I was still struggling, they said something to the effect of, It’s been months. You should be over this.

“I pasted on a smiley face and tried to get through. Thankfully, my husband saw through it. I guess my crabby attitude wasn't fooling him or the fact that my head and my heart were always somewhere else. He said, ‘We have to do something.’”

Doing something “We saw an ad for a class called Grief Share. My husband went with me for moral support. When I first

Being Better in Siouxland magazine / Winter 2019

started, I didn’t want to be there. I just knew no one would understand how I was feeling. I actually felt animosity toward the others. I didn’t have high hopes, but the first night we watched a video and some of the things that were said made me go back.

“The following week, what they were saying spoke to things I didn’t think anyone could understand.

Another man who was there, had a son commit suicide and a year later his daughter killed herself. I had felt such shame that someone so close to me had killed himself. You see others feel the same and there is such comfort in that. By the third week, I knew it was going to be what I needed.

“Each week, we'd watch a little video and then discuss it. One of those so impacted me. Someone said, ‘Those who love much, grieve much.’

That thought that I should be over this melted away.

“Please know this: You can take the time to grieve. When I gave myself permission to grieve in healthy ways, it got easier to cope with. What does that look like? Sometimes at work, it was very, very difficult. My brother’s partner took over the company. When I would see something that reminded me of him (like something he wrote), I would go to the back room and cry. At first I had a hard time letting anyone disturb his stuff in his office.

“In the class, they teach you not to make a monument for your loved one. You grieve and remember them, but you also let them go. So, when I saw a picture, I took a moment to just remember something about him.

Woman at window by Axel Bueckert, photograph by icealien/Shutterstock.com

BETTER / Life

Toasting by goodluz and wedding ring by Tero Vesalainen/Shutterstock.com

Nobody in the world would believe he was going through so much. He was the guy always trying to get everyone else to laugh and smile.

“I might remember some bad things too – big arguments. I didn’t try to block him out. Through the program they let you know that you have to choose to grieve efficiently and effectively. Not that you forget the person, but that you heal from it. I still miss him a lot, and I’ll have a good cry once in awhile – like on his birthday.”

From the inside “What does it look like inside of Grief Share? It's a 13-week program, you do one night a week for about an hour and a half. We went around and introduced ourselves and told who we’d lost. Everyone gets a book that goes with the program, and it has things to work on during the week. You watch a video in class that corresponds to the lesson for that week.

“Doing the workbook each day was hard...but really good. Something about writing down your feelings gets you to really understand what you're feeling. There's a chart of how you’re handling emotions. You can see how you're improving and where you were backsliding…but it's pointed out that losing ground now and again is very normal.

“They never called on people to share – only if you wanted to. After a couple of weeks there was such a bond in the group. There was such compassion in that room. Much empathy. And food and coffee,” Angela adds with a laugh. “It's a very comfortable setting.

“While I was going through the class (dealing with my mother and brother’s deaths), I had to have surgery for a shoulder injury. It was like dealing with another loss as I was limited in my activity for some time. There was such compassion from the group.”

I

BETTER / Life

f your struggle is with someone who is still living, that journey may be different but no less “ painful. Ashley has traveled on the road of divorce and has some insight to share.

The hard things of Divorce hen I married my husband, I moved from several states away to come to Sioux City because my husband's family lives here. We had a baby early on and just two years into our marriage it seemed like something was off. I wasn't imagining problems, he told me how right I was. He wanted a divorce. I was shocked.

“Suddenly, I was on my own with a baby. I had no support system here.

My in-laws didn’t support us working through our problems. It was so ugly – almost like it was out of a movie. I was in disbelief about the things that were being said about me by a family who had embraced me. Now they were all against me.

“I started going to Sunnybrook Church. It was kind of scary because it's such a big church. I had a friend who was going through a divorce as well. Neither of us wanted to get divorced, and when we heard about the program, we both started going.”

W When grief comes again “This past summer, my husband lost two brothers-in-law. We loved and were close to both, but the one who lives here, my husband talked to on a daily basis. That loss is still difficult for him even today. So, in January, we are going to grief share again. When you lose someone you love, you start the grieving process again. You don’t skip the process just because you learn how to deal with it, but it can be easier because you've learned.”

Who it's for “If you’ve lost someone you love, you need to come. It doesn't matter if you've just lost them, or if it's been awhile, even years. You won't regret it.

“You know how it is. People don’t know what to say so they avoid you.

Or they ask how you are but have no idea how to help. Getting with people who are in the same boat and with people who do know what to say can change everything so you can heal.”

If you are interested in attending Grief Share classes, see the info on pg 44.

Looking inside “What's the class like? The first night, we went around and told briefly about our story. Just a very quick snippet of where you were at. Because everyone was so raw and so real on that first night it became this safe place. I realized I wasn’t the only one at home crying each night.

What comes after?

“Even though it's over, there is still that bond, but now it's catching up with friends.

www.beingbettermagazine.com / Jan/Feb 2019

43

BETTER / Life

How to get through

The hard stuff

“It's a 13-week course. You get a Divorce Care booklet, and you watch a video and talk about how it relates to you. Your daily homework walks you through questions. The booklet is broken into stages, so you walk through the grief process of divorce – denial, anger, wanting to reconcile, etc. They told us about other books they recommended - which I read as well to help myself heal.

“Our group got very friendly and often went out to eat after class. We spent time laughing, forgetting about our problems, and had such a good connection. I always looked forward

44

to that time with friends each week.

Being able to unload all the junk every Wednesday night gave me hope to make it through the week.

What comes after?

“Some people go through it before or during their divorce, and some go after they go through the divorce.

Some do both. Several people in our group did that. You come at it with a different perspective at different stages.

“That class was so helpful! It was amazing. I don’t know how I would have made it through without it.

There is life and happiness after divorce!

“Our group continues to check in with each other.”

Hindsight “Going in – I was very overwhelmed and scared. I was feeling a little out of place. Because I was so young I felt like I shouldn’t be there – that no one would understand why I was there just being married so short of time. That was so not true! No matter what age or stage, there will be someone else in the group in the same spot.

“I started in an effort to NOT get a divorce. I asked the pastors to reach out to my husband. They reported that he was checked out of the marriage. A guy in my class was debating whether or not to divorce (even though he was the one who started the process). Another lady was also there not wanting to divorce, but in an unhealthy relationship. I got to see the dynamics of all stages of marriage. I see now that it doesn’t matter what your situation is – it is going to be okay and you will get through it.”

The bonus “For me, my faith grew so much. I had such strong feelings that divorce wasn’t what God wanted. I felt bad as a Christian to walk away. As I went through it, my prayers changed. I

Being Better in Siouxland magazine / Winter 2019

stopped frantically praying for God to change my husband and started letting God be in charge.

“I realized God was the only one who could change this. I let it be up to God and started praying for this to go the way that was God’s will. I got such peace when I stopped trying to control things and worrying about what was going to happen. I knew God was going to take care of it.

“What I went through was so hard, but what I learned was incredible.

I'm always recommending Divorce Care to so many people who are going through a divorce. It really can change your life for the better.”

If you need to get through the hard stuff, classes for Grief Share and Divorce Care are held at

Sunnybrook Community Church

5601 Sunnybrook Dr., Sioux City.

Call 712-276-5814 for more information or to sign up.

Winter Sessions for both start January 8th – April 2nd Tuesday evenings 6:30-8:30 pm Everyone is welcome to attend.

Cost is $20 (for the workbook).

Mom & baby PH888 and hands in by WAYHOME studio/Shutterstock.com

“The people who come are in different stages – some just starting, others are well past the divorce and still trying to figure out how to cope.

“A few of us were just in our 20s and there were people who were into their 60s. Everyone in the group was in pain – it was the loss of a dream. The two leaders had been through divorce and had come out on the other side.

They were able to show us there was light at the end of the tunnel.

“At first, it felt odd opening up to strangers. But, I began sharing, and over time those people became my family. When everyone is in the same place emotionally, you bond quickly.

It was winter when I was taking the course and I had to move. On a day when it was six below, those people helped me move.

The job market

BETTER / Life

How to get the position you want

I

with Reed Burson, with short staffed

“

n this job market right now, it's the employees' market.”

That's the good word from employment specialist, Reed Burson, owner of Short Staffed.

Reed says, “Anybody can be working who is willing to hunt a little bit.”

We asked Reed to give us some pointers for going about the hunt the best way. Here they are...

2. Be prepared to be hired.

“Many employers use social media to check out potential candidates. Look at your Facebook page and other social media that might be seen. Keep it clean. Set your appropriate settings, but be aware that what’s out there could be seen. Make sure it's ‘hire-friendly.’”

Girl on computer by Liderina, guy sitting By Milles Studio, handshake by Syda Productions/Shutterstock.com

4. Follow up. “Anywhere you apply, follow up with a phone call. Things can fall through the cracks, so if you're really interested, call. Plus, the follow up shows initiative.”

5. Do your homework. “If you get an interview, research the company you are going to. Look at who you are interviewing with and research them.

Know why you'd want to work there, what expectations and schedules might be, and what their mission is.”

Reed's job hunting tips 1. Get your resume ready.

“Update your information. Doing your resume in a Word document is best – it's the main program everyone has. Keep your resume to one or two pages. Having too long of a resume is probably the #1 mistake people make.

Note that references are available upon request (but have them ready to go).

“If you are applying for a skilled position, it's good to customize your resume for the job. For example, if you are going in for an accounting position, make sure to focus on listing accounting roles. If you want to move into an office manager position, focus on those skills more than highlighting your accounting details.

Short Staffed, Inc. 818 5th St., Sioux City, IA 712- 224-0022 www.shortstaffedusa.com

3. Start applying. “Figure out your best options for searching. You may not even need to go to a business.

Many locations allow you to do it online. You can fill out an application while you’re on the bus, bored at home, or sitting in the doctor’s office.

“If you can add a resume (if that’s possible), do it. A lot of times a cover letter won’t be able to go into an online program. Look to see if there is an email you can send your cover letter to.

“Don't forget to apply with Short Staffed. We typically have 50-60 jobs we are always filling. Fill out one application with all your skills listed (office, construction, accounting, retail, quick books, etc.) to be considered for multiple jobs. Once it's in our system, we'll let you know if something is available that you're qualified for.”

6. Dress for success.

“A second common problem is that people don’t dress properly for an interview. Try not to over dress or under dress. Obviously, it's better to over dress than under dress, but try to dress appropriately. If people wear suits to the job you're applying for, you should too. A t-shirt is too casual even for a labor position. Try nice jeans and a dress shirt.”

With so many businesses hiring, finding a job that you really want is completely within your reach.

www.beingbettermagazine.com / Jan/Feb 2019

45

BETTER / Life

If you were in their shoes...

you'd want this too.

W

arm. That's a hard thing to be for the homeless in Siouxland.

That's why The Warming Shelter exists.

A

great thing to do for those of us who are warm right now is to help those less fortunate.

R

eady? Here's what they could use. Disposable products: plates, bowls, cups, spoons, and forks (NO knives). Individually wrapped snack foods: granola bars, chips, crackers and cheese, ramen soup cups, peanuts, protein bars, cookies, fresh fruit, or fruit cups.

M

en and women's deodorant, new socks and underwear, razors and shaving cream are personal items they always run out of.

Donations can be dropped off at The Warming Shelter . 916 Nebraska St. Sioux City, IA . Daily 5:30 pm to 8:30 am OR next door at A Gordon's Jewelry & Loan Mon - Fri 9 am to 5 pm . Sat 10 am to 3 pm

To send a financial donation, send your check to The Warming Shelter Attn: Josh Lebowich, P.O. BOX 3556, Sioux CIty, IA 51102-3556

Got stuff you don’t need?

We are always in need of donations (and volunteers).

We pick up donations twice a week.

Who we help.

Families in need who are victims of abuse, experienced a death in the family, suffered a house fire, or homelessness are some who qualify.

How someone qualifies.

With a community referral letter a family can be assisted with services. Letters can come from an agency that is working with the family and knows their immediate need (like a pastor, doctor, teacher, DHS worker, CSADV, WCCAA, etc).

As for me and my house we shall serve the Lord.

-Joshua 24:15

46

Being Better in Siouxland magazine / Winter 2019

Come shop!

Visit us at our new thrift and outreach center─ MoM’s Thrift Store 2450 Transit Ave Sioux City, IA (712) 224-2803

Arm load MarijaPiliponyte, Invisible people by radFX/Shutterstock.com

What we do with your stuff.

The Mission of the Messiah (MoM) is a nondenominational, non-profit organization in Siouxland that helps families during times of need with furniture and household items.

Take care

BETTER / Life

of yourself this year and transform your life with susan erickson, life coach

W Women relaxing by Monkey Business Images/Shutterstock.com

hat if after three hours you could walk away with a plan that could make big, positive differences in how you felt and acted?

A plan that helped you understand how to become the person you want to be? We thought that sounded pretty intriguing too, so we talked with life coach Susan Erickson to find out more.

In addition to her one-on-one coaching sessions, Sue hosts group

seminars to help people see the value of Self Care. Self Care is a big buzz word right now, so we wanted to understand what that means and how it's so impactful to our lives.

Sue explains, “Self care is different for everyone. One person finds it relaxing to go for a run, and another wants to curl up with a good book.

At its core, self care is finding ways to make your thoughts, your body, and your time work for you to move toward your best life.”

If you've had to downsize the

Susan Erickson Coaching

February 28 Oscar Carl Vineyard

1473 Buchanan Ave | Sioux City, IA | 51106

5:00PM - 8:00PM

Reserve Your Spot Today!

Visit: https://tinyurl.com/SusanSelfCare or scan here

amount of time you can shower each day to single digits, you may be thinking this isn't going to work for you. Sue says you are absolutely one who needs to do it.

“It's not just about how to schedule your time, it's about why you do the things you do - and seeing if you're getting the results you want. Our actions have positive intentions - even if those actions aren't producing the results we want. It may just take a new perspective.

“Self care is also about what we think. We may not be acutely aware of how negative a lot of our thoughts are and how many limiting self-beliefs we really have. For example, many people have thoughts like, I can never do that.

I don't have time, or I have to be busy to be valuable, or Taking care of me is selfish, or If I don't say yes they won't like me - or want me.

“When we can expose that negative and untrue thinking and employ techniques to rewire our mindset, we can see major shifts in our mood, emotions, and lifestyle.”

Sue's next seminar is coming up at the end of February. While it is a group atmosphere, it's a smaller group, and it's experiential learning.

Not a speaker telling you what to think but going through a process to find the answers for your life.

Sue says, “We go into this to serve each individual, not the group at large.

Yet the group dynamic adds to the energy, and people feel the synergy and feel it's a safe place to do this together but for themselves. People come away with the answers they needed (that were inside them all along) and a plan for getting to their best self.

“The old saying is so true. You can't fill someone's bucket if yours is empty.

Only by filling our bucket can we help others fill theirs.”

If you'd like to find out how to take care of yourself this year, sign up for Sue's seminar today.

Call 515-257-6804 to find out more Susan Erickson Coaching susanericksoncoaching@gmail.com

www.beingbettermagazine.com / Jan/Feb 2019

47

The secret

BETTER / Life

W

e make our resolutions and commit to being better each year.

We all feel this angst to change and improve, to be more and get more. But why?

Isn't it true that we believe that we'll be fulfilled and content when we have our dream job, "enough" money in the bank, a great relationship, move into our dream home, and look fabulous in those skinny jeans? Part of the secret of having a truly transformed life, is that none of those things will ever do it.

Don found that out in a serious way.

He grew up on a Midwest farm.

He had a good family but they never seemed to have a enough. He vowed he would never struggle like that when he grew up. No, he would be wealthy.

He studied and got through college at the top of his class. He went on to become a dentist, so he could make lots of money. When he graduated, he worked hard to be the best dentist, so he could make the most money.

As he pursued his dream, he married and had children. Before he knew it, he had everything he had worked for. His practice was thriving and financial worries would never

48

by jennifer winquist

plague his family. The cherry on top was a luxury car he had purchased. To him, this meant he'd made it. That's when the emptiness set in.

What do you do when you have it all and you still feel unfulfilled?

Don ended up in his bathroom with a shotgun in his mouth, trying to figure out how to pull the trigger.

This is a true story, and it has a happy ending. Don didn't pull the trigger. Instead, he collapsed to his knees and cried out to God asking why he felt so empty. In that moment Don heard God: You feel empty because you try to fill the void inside with stuff. I am what you need to fill it.

Don believed God, and in that moment, he surrendered everything to God. He was giving his life to Jesus, and let Him take over. It wasn't easy at first, but when he completely surrendered to Him, his life changed forever.

Within a few months, Don realized God wanted him full-time. He heard of a mission field in Africa that needed a dentist. He and his wife sold or gave away everything they had and moved, with their kids in tow, to begin their new life in Africa serving as dental missionaries. He and his family served there for many, many years, joyful and fulfilled.

Okay, don't freak out. For the vast majority of us with a big void in our souls, filling it with God doesn't mean we're going to become missionaries.

What it means is that when we give our lives to God, he is going to show us how to live to the full potential He planned for us. Knowing what God's purpose is for your life is the secret that will completely and forever transform your life. Also, don't be afraid that you'll have to give up your dreams, plans, and fun. When God gets done you'll kick yourself for not going with His plan sooner. You won't regret the transformation.

Here's how to get started...

Being Better in Siouxland magazine / Winter 2019

What the plan is “I have come that they might have life, and that they may have it more abundantly.” [Jesus] John 10:10 Why we don't have it already “For all have sinned and fall short of the glory of God.” Romans 3:23 God created us to have a relationship with Him. Our active rebellion or passive indifference to Him (aka: sin) closes the door to God. Where that gets us “The wages of sin is death” [spiritual separation from God], but the gift of God is eternal life in Christ Jesus our Lord.” Romans 6:23 How that gets fixed “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”

Romans 5:8 “For Christ died for sins once for all, the righteous for the unrighteous, to bring you to God.” 1 Peter 3:18 How you receive it “Yet to all who received him [Jesus], to those who believed in his name, he gave the right to become children of God.” John 1:12 “Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him and he with me.”

[Jesus] Revelation 3:20 “If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.”

Romans 10:9 To accept the transformation Christ offers, tell God you're sorry for everything that separated you from Him. Turn away from that life, and go toward the life God has for you. Jesus died for you, but He rose again, and your life too can be resurrected. Tell God you accept His offer of transformation and ask Him how to live the life He has planned for you.

Secret couple by ReyRomMedia/Shutterstock.com

to a truly transformed life

The secret and how to transform

BETTER / Life

Food

BETTER

Tea...

By Africa Studio/Shutterstock.com

it's a hug in a mug

www.beingbettermagazine.com / Jan/Feb 2019

49

Tea facts

BETTER / Food

W

inter is the perfect time to snuggle up with a cup of tea.

It truly is a hug in a mug.

Whether you are an avid tea drinker or curious why people have been drinking the stuff for centuries, and why there's like a billion kinds of tea to choose from, here are some facts to enlighten you... and some really great options and tearelated products from Palmer Specialty Foods that are fantastic or just plain fun.

Teas and products available at

WEIGHT LOSS. According to scientific research, regular tea-drinking (at least a cup a day) increases metabolism, promotes fatburning, regulates blood sugar levels, reduces belly fat, and lowers cholesterol.

Be Well Teas aid in energizing, curbing appetite, and increasing calorie burn.

Palmer Specialty Foods (located inside Palmer’s Olde Tyme Candy Shoppe) 405 Wesley Parkway, Sioux City, IA 712-258-7790 www.palmerspecialtyfoods.com

Teapot comes in several colors. Orange mug has an infuser basket and lid.

50

Being Better in Siouxland magazine / Winter 2019

REAL TEA. All true tea comes from the same plant, called the Camellia sinensis.

The five major groups: white, green, oolong, black, and dark result from how the leaves are processed. After leaves are picked, they are rolled in order to crack the surface so oxygen will react to the leaf enzymes. The level of oxidation determines which group they become.

Photos by Mark Karrer

The Republic of Tea comes in convenient flat, round tea bags that fit in the bottom of your cup.

BETTER / Food CAFFEINE. All real teas naturally contain caffeine. The level of caffeine varies depending on where it was grown, but typically tea is considered to have a low to medium amount of caffeine - about 1/3 the caffeine that coffee has. Herbal teas are typically caffeine free.

Harney & Sons tea sachet tin contain rolled tea pearls that unfurl when brewed.

BE THE BREW-MEISTER. There is a right way to brew tea. Don't over-steep your tea or it can get bitter. If you like it strong, instead, add more leaves. Add 1-3 teaspoons of tea leaves for every 8 oz. of water. Pour boiling water over tea (bags or infuser) and let it steep about 3 minutes and no more than 5 minutes. Remove bag or infuser from water. Sip. Smile.

Blue tea infusing pot or cup with infusing basket and wood lid make steeping tea for one easy.

Tea Towels come in many fun styles.

FEEL THE NURTURING. Scientists have discovered that tea contains an amino acid that promotes relaxation, reduced anxiety, and makes you feel better. This amino acid stimulates brain waves that are responsible for deep relaxation and enhanced mental clarity.

Tea Forte herbal and loose leaf teas are visually inviting and full of flavor.

FRESH MATTERS. Tea contains some of nature's most potent antioxidants which play an important role in maintaining cell health. Research suggests that fresh-brewed tea contains 20x more antioxidants than, say, bottled ice tea.

Harney & Son's Peppermint Herbal Tea is just one of many flavors. Individual sachet pouches come in an elegant tin.

BENEFIT BOOSTING. You'll find many teas blended with spices and other natural elements that enhance the flavor and boost the health properties. For example, turmeric has been used for centuries to help with inflammation. It's also believed to help in aiding in weight loss.

Octavia Teas' real teas are natural and organic and come in a variety of flavors.

HERBAL TEA. Any leaf, root, fruit, or flower that comes from a plant other than the tea plant is an herbal tea. While not true teas, many still have health benefits. For example, chamomile tea has long been touted to help people relax and promote sleep while peppermint tea is known to calm an upset tummy. www.beingbettermagazine.com / Jan/Feb 2019

51

BETTER / Food

Create game-time grub Food

Souper

Bowls Santa Fe Chili

1 lb. ground beef 1 t. minced garlic 15.5 oz. can red kidney beans, drained 15.25 oz. can sweet corn, drained

15 oz. can tomato sauce 14.5 oz. can diced tomatoes with mild green chilies 1 pkg. chili seasoning mix

In a skillet, add ground beef, breaking into crumbles. Add garlic and cook until meat is no longer pink. Pour off grease, if necessary. Stir in beans, corn, tomato sauce, tomatoes, and chili seasoning and bring to a boil. Reduce heat and simmer, uncovered, 20 min., stirring occasionally.

Great addition: Top with cheese and serve with corn chips.

Hearty Clam Chowder 3 ½ cups beef broth 2 bay leaves 1 med. onion, chopped 5 med. carrots, sliced 2 lg. potatoes, peeled and cut into bite-size chunks 1 c. frozen peas 2 t. salt

Combine the flour and pepper in a bowl, add the beef and toss to coat well. Heat 3 t. of oil in a large pot. Add the beef in a single layer. Cook, turning the pieces until beef is browned on all sides. Add more oil as needed between batches. Remove the beef from the pot, and add the vinegar and wine. Cook over med-high heat, scraping the pan to loosen any cooked bits. Add the beef, broth, and bay leaves. Bring to a boil, then reduce to a simmer. Cover and cook, stirring occasionally, until the beef is tender, about 90 min. Add the onions and carrots and simmer, covered, for 10 minutes. Add the potatoes and simmer until vegetables are tender, about 30 min. more. Add peas the last 10 min. Add broth or water if you want your stew more soupy. Season with salt and pepper to taste.

Great addition: Fresh hot biscuits.

52

Being Better in Siouxland magazine / Winter 2019

Salt & pepper to taste 3 c. half-and-half 3 T. butter 2 10 oz. cans minced clams

Place diced bacon in a large pot over med-high heat. Cook until almost crisp. Add onions, and cook 5 minutes. Stir in water and potatoes, and season with salt and pepper. Bring to a boil, and cook uncovered for 15 min., or until potatoes are tender. Pour in half-and-half, and add butter. Drain clams, reserving liquid. Stir clams and half of the clam liquid into the soup. Cook for about 5 minutes, or until heated through. Don't boil. Great addition: Serve it in a bread bowl.

Clam chowder by Brent Hofacker, chili by Africa Studio, and beef stew by Foodio /Shutterstock.com

Old Fashioned Beef Stew

¼ c. flour ¼ t. black pepper 1 lb. beef stew meat, trimmed, cut into 1" pcs.

6 t. vegetable oil 2 T. red wine vinegar 1 c. red wine

4 slices bacon, diced 1 ½ c. chopped onion 1 ½ c. water 4 c. peeled and cubed potatoes

Put the brakes on bad behaviors

W

hen are you most likely to blow your weight-loss resolution? If you tend to go overboard eating lunch out, find some like-minded friends or coworkers and take a brisk walk over your lunch break. If you tend to raid the cupboard as soon as you get home from work, have healthy, waist-friendly options ready to go. Make a plan so your bad habits don't foil all your good plans.

BETTER / Food

Q&A

Q. Are frozen fruits and veggies as healthy as fresh?

A. Yes. Maybe better.

Research shows that frozen fruits are generally equal in nutrition to their fresh counterparts. One study from the University of California, found that freezing fruit helped retain nutrients such as vitamin E and minerals like calcium and iron. Plus, frozen fruit makes nutritious food available any time of the year.

Protein per 6 oz.

Wine couple by Pressmaster, yogurt by DONOT6_STUDIO, frozen fruit by Kostiantyn Ablazov, frozen veg by BravissimoS/Shutterstock.com

17g

Greek yogurt hunger fighter. Greek yogurt can be a great snack to stave off hunger between meals. It's loaded with protein and is satisfying. If it seems a little too blah, jazz it up by throwing in some fruit, nuts, seeds, maybe some coconut, and a few chocolate chips now and again if you need 'em.

Think red

I

f you are trying to watch your waistline this year, don't let Valentine's Day set you back. The Calorie Control Council suggests you think red.

“Red bell peppers, radicchio, cherries, strawberries, red beans, red onions and tomatoes, for example, are all packed with vitamins, cancer-fighting antioxidants or cholesterol-busting

fiber and protein. In addition, a daily glass of red wine is believed to help reduce the risk of blood clots and keep the cardiovascular system in shape. So forgo that cocktail, which can be loaded with sugar, and have a glass of red wine instead (and ask if they serve a light version).”

Use your imagination and have fun making dinner from all things red.

Happy Valentine's Day!

According to eatingwell.com, “Off-season,” frozen vegetables will give you a high concentration of nutrients. Don't leave them in the freezer too long however. Over many months, nutrients in frozen vegetables do inevitably degrade.

Steaming or microwaving frozen veggies, instead of boiling, will help minimize the loss of water-soluble vitamins. www.beingbettermagazine.com / Jan/Feb 2019

53

BETTER / Food

Food focus Heart healthy

[

Oats are a grain-like wheat and barley, but oats don’t have any gluten. Oat flour will result in only flat breads like pita bread. You can’t use oats to bake yeast bread.

Oats

Oats are high in protein and rich in vitamins and minerals including calcium, zinc, iron, manganese, thiamine, and vitamins B1 and E. Oats contain more soluble fiber than any other grain. Soluble fiber is essential for healthy digestion. It's no wonder millions eat some every day!

Let it soothe you

Oat facts

• Even though rolled oats are more processed than steel cut oats, the nutritional value is the same.

• Scottish settlers brought oats to North America in 1602 AD • Oats are mainly grown in Iowa, Wisconsin, Minnesota, and the Dakotas.

• An open container of oatmeal will absorb odors in your fridge.

DIY Oatmeal Face Mask Create your own face scrub/mask by grinding two tablespoons of oatmeal in a blender or food processor. Add one teaspoon baking soda and very small amounts of water until the mixture has the consistency of paste. Spread that on your clean, dry face. Leave on for 10 minutes, then rinse off.

No-bake Oatmeal Energy Bites Ingredients: 1 cup rolled oats 1/2 cup mini semi-sweet chocolate chips 1/2 cup ground flax seed 1/2 cup crunchy or creamy peanut butter 1/3 cup honey 1 teaspoon vanilla

Directions: Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla together in a bowl. Form into balls using a cookie dough scoop or your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour.

54

Being Better in Siouxland magazine / Winter 2019

Bowl of oatmeal by nesavinov, Oats on burlap by azure1, face mask by kazmulka, applying cream by noppawan09, and energy balls by Irina Rostokina/Shutterstock.com

Oatmeal has natural, soothing properties. Oatmeal products can provide relief from sunburn, poison ivy, and other irritations.

Special thanks

to our partners

A friend of Being Better in Siouxland magazine Susan Erickson Coaching, Inc.

Dale Zevenbergen

Sarah Gentrup

Certified Optavia Coach

Independent Market Partner

By S_Photo/Shutterstock.com

Our partners’ generous donations make this issue possible and help offset the costs of added value content for our community non-profits that are helping Siouxland be better.

www.beingbettermagazine.com / Jan/Feb 2019

55

Happy New Year

2019

M

ay the New Year bring to you warmth of love and a light to guide your path toward a positive destination.

Many thanks to

“A friend� of Being Better in Siouxland magazine Their generous donation allows us to showcase our amazing Siouxland community non-profits at no charge or at a reduced rate.

By LilKar/Shutterstock.com

who is our Winter Issue Major Donor Sponsor