Cache Valley Family Magazine Winter 2020

WINTER 2020

The Seeholzer Family Legacy: SKI THE BEAV

making a difference

theatre appreciation

the ABCs of

DAYS FOR GIRLS

FOR THE WHOLE FAMILY

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photo by Kylee Ann Maughan Publisher & Editor in Chief EMILY BUCKLEY Copy Editor TARA BONE Photography HEATHER PALMER Layout Design RACHEL COTTRELL Website Design KITE MEDIA Contributing Writers MARK ANDERSON TARA BONE EMILY BUCKLEY LESLIE CARPENTER CORINNE CLARKSON LISA CLAWSON MICHAEL COLE, OD CAMI GRAHAM SHAUN KLOMP JENNY MATHEWS EMILY MERKLEY JONATHAN RASH FRANK SCHOFIELD VICTORIA SMITH

It’s “birthday season” for our family — all five of our daughters have their birthdays within 12 weeks, with Christmas right in the middle. It goes without saying that life is fun and busy — the best kind of busy — this time of year in our home.

One of my favorite birthday traditions is decorating our dining room with photos from the birthday girl’s life. Each birthday eve, my husband and I spend an hour or two sorting through photos, laughing, and often crying as we remember the sweet moments that have added up to what is our children’s childhood.

When I look at photos like the one on this page, it quite literally seems that my kids are growing up before my eyes. It seems like it was just days ago that I bought my oldest daughter her first pair of ballet shoes, and now she has four little sisters following in her footsteps.

Just as I enjoy looking at these photos from the past, I often find myself imagining what is ahead — where will we (me, my children, our family, our business) be in 5, 10, or 15 years?

Sometimes it becomes difficult to balance the dreams of the future with living in the present and cherishing the past.

I enjoy the busyness of life — I thrive off projects, chaos, work, and planning — but sometimes this can cloud the joy of today’s moments. I’m beginning to realize (and, thank goodness, it is not too late!) that these are the good old days — these are the moments that we will want to remember. So, my goal for this year is to celebrate the present; live in the moments of today so there is no sadness as the days pass by.

I’d love to hear what you are working on this year, and maybe even share it in the magazine.

I see so much good happening around me in our community, and I believe we can all be inspired by sharing. Tag us on Instagram or email me at emily@cachevalleyfamilymagazine.com to share your thoughts. I look forward to hearing from you.

Emily

WITH LOVE,

Cache Valley Family Magazine is a free, trusted resource designed to inform, serve, and enrich local parents and families throughout Cache Valley. Material in this publication is copyright 2020, Cache Valley Family Magazine. All rights reserved. Reproduction without permission of the publisher is prohibited. The views expressed in the magazine are the views of the writers and do not necessarily reflect those of the publisher.

Please send all editorial correspondence to info@cachevalleyfamilymagazine.com or by mail to PO Box 6831, North Logan, UT 84341. All correspondence is sent on a non-confidential basis and Cache Valley Family Magazine shall be free to reproduce, publish, edit and/or use any such communications. All materials become property of Cache Valley Family Magazine.

Phone Number (435) 764-0962 Mailing Address PO BOX 6831 NORTH LOGAN, UT 84341 Email INFO@CACHEVALLEYFAMILYMAGAZINE. COM Website CACHEVALLEYFAMILYMAGAZINE.COM Facebook /CACHEVALLEYFAMILYMAGAZINE YouTube /CACHEVALLEYFAMILYMAG Instagram @CACHEVALLEYFAMILYMAG To Advertise CALL (435) 764-0962 OR EMAIL ADS@CACHEVALLEYFAMILYMAGAZINE.COM

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PAGE 6 PAGE 27

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in every issue MAKING A DIFFERENCE • Days for Girls page 6 GOOD NEIGHBORS • Budget and the Home Search page 10 DIY TIDBITS • Easy, No-Sew Applique T-Shirts page 14 FIT FAMILIES • Five Tips to Stay Active This Winter page 17 COVER STORY • The Seeholzer Family Legacy: Ski

the Beav page 18

HEALTHY FAMILIES • Understanding Eye Dilation page 22 EDUCATION UPDATE

featured articles Create Themed Bookcases to Spark an Interest in Reading page 8 Grow Seedlings Indoors this Winter page 12 Theatre Appreciation for the Whole Family page 28

Enriching Education, Developing Minds page 24 Teaching Children Emotional Resilience page 25

An Exchange of Courage page 30

SAFE FAMILIES • The ABCs of Digital Safety page 27

Celebrate Valentine's Day as a Family page 38

FAMILY MATTERS • 2020 Family Meal Tips page 33 FEATURED RECIPE • The Best Loaf of Bread page 35

Supplements to Take During Pregnancy page 37

6 | Winter 2020

MAKING A DIFFERENCE

Days for Girls TARA BONE contributing writer

WRI T T E N BY

KARMA WAITE IS not a typical grandma. On any given day, Karma corresponds with people around the world — from Sierra Leone to New Zealand — and every day the 86-year-old spends at least four hours in her Nibley home cutting and sewing, all for the purpose of improving the lives of girls and women in distant lands.

thinks of the young women who will receive the kits. She feels strongly in the power of education and about the DfG mission: to break the cycle of poverty and help women live lives of dignity.

When girls have to miss days from school, many eventually drop out and lose valuable opportunities.

Karma is part of a volunteer army of Cache Valley women who work with the Days for Girls program. Days for Girls (DfG) is a global nonprofit organization that prepares and distributes sustainable menstrual health kits to girls who would otherwise miss school during monthly periods. The organization provides training on menstrual care, health education, self-defense, and trafficking.

“The only way to improve the condition of this world is through education,” Karma said.

Since joining DfG in 2012, Karma has sewn 64,000 liners for kits, and last year Karma sewed 1,000 bags. Karma’s neighbors, friends, and family members help with various parts of the process and she says it “takes lots of hands to do it.”

According to the DfG website, the organization has reached more than one million women and girls in 125+ countries with DfG Kits and menstrual health education. This translates into over 115 million days of health and opportunity.

Each item is made with love and Karma says she

DfG began in 2008 when founder Celeste Mergens was working with an orphanage in Kenya. She discovered that girls had to sit on cardboard for several days each month during their period, often going without food and missing school and other activities.

From southern Idaho to Paradise, women from all parts of Cache Valley have been part of these

global efforts. Sharon Kirk of Petersboro is one of three co-leaders for the Cache Valley DfG chapter. Since becoming a co-leader five years ago, the Cache Valley chapter has completed and distributed approximately 6,500 kits.

The chapter has accomplished this through group work days and individual volunteers, like Karma. When church or volunteer groups want to make DFG kits, Sharon and the chapter leadership train volunteers and help organize the project. Donations are gathered and women come together for three or four hours to sew and organize kits.

The chapter’s main goal is to find 1,000 or more Cache Valley volunteers who are willing to give 15 minutes a week to sew on a long-term basis. Anyone can volunteer. Sharon says that 15 minutes a week may not seem like a lot, but every effort helps.

“Some may say, it’s just a drop in the bucket and won’t make a difference, but all those drops together make a huge impact and are changing lives around the world,” Sharon said.

Become a Days for Girls volunteer or donate items or funds, email Sharon at logan@daysforgirls.org. The Cache Valley DfG chapter is always accepting donations of new packages of girl’s briefs (girls sizes 10, 12, 14, and 16) and new cotton washcloths. Contact Sharon for details. For more information about the upcoming Hyrum work day, visit hyrumnorthdaysforgirls.wordpress.com.

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Days for Girls volunteer Karma Waite from Nibley. To date, Karma has sewn over 65,000 pieces for kits.

Sharon herself spends two to three hours every day volunteering for DfG and is inspired to keep going by how their work makes a difference. Sharon even has a DFG “she-shed” where kits are stored until shipment. Cache Valley DfG works with the group Charity Anywhere to distribute kits.

They discovered that the girls couldn’t go to school for five to seven days each month because they had no way to manage menstruation, so they found DfG online and asked for help. Sharon immediately sent 80 kits and received pictures of thanks. Their bright smiles show their gratitude.

Most kits from Cache Valley are distributed to Honduras, Ecuador, Dominican Republic, and Guatemala by trained ambassadors of women’s health. Every kit is handed out with health education and instructions on how to care for kits. Ambassadors teach that menstruation is normal and healthy. In many parts of the world woman are shunned during menstruation and it’s believed women are cursed.

“It’s so neat to see the girls holding the kits you made in their hands,” Sharon said.

Sharon relayed an experience of a women standing during a kit training, waving the instruction sheet and shouting, “Why don’t we know this, where have you been all my life?”

“We are so lucky, it’s [menstrual care] something we don’t even think about,” Jenny said. “The work day is a lot of work, but it’s worth it. It’s not just helping one girl, but her family and future generations. It doesn’t stop with just one girl. This allows them to have control over their lives; they have a future.”

Another unique experience came when students from Notre Dame built a school in South Sudan.

Cache Valley women are gathering for the next DfG group project in Hyrum on February 22. Jenny Garlock, project coordinator, believes DfG is an amazing and meaningful program. The Hyrum group is specifically inviting young women to help at the project so they can put themselves in someone else’s shoes.

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8 | Winter 2020

Create Themed Bookcases to Spark an Interest in Reading WRITTEN BY

LIBRARIES HAVE ALWAYS held a soft spot in my heart, especially school libraries. Since I was little, I’ve always looked forward to seeing what the librarians would come up with next for their book displays. The turkey made out of orange and brown books, the DIY Truffula trees that matched the brightly colored Dr. Seuss covers, and the Christmas tree made entirely out of books were part of the introduction to my lifelong love of reading. I have a 5-year-old daughter who started Kindergarten this year and is learning to read. I really wanted to do something extra to help foster her relationship with reading, so I gathered all our children’s books and started organizing them. Then I took a page out of all those creative librarians’ books and decided to make my own library display — our monthly themed bookcase began!

Our themed bookcase showcases reading in an engaging way and helps my daughter see how enjoyable reading can be just for fun. She gets excited when she sees that our bookcase has been changed out with new books. Plus, it’s an easy way to introduce her to topics that may seem a little boring at first glance, like animals hibernating for the winter or what makes a

LESLIE CARPENTER contributing editor

rainbow. I also add decorations that go along with that month’s theme to make it more eye-catching.

If you want to create your own themed bookcase, here are a few tips: • If possible, find a way to display your books frontfacing. I’ve heard several librarians say that children are drawn in more easily when they can see pictures on the covers versus just the lettering on the spine; I’ve found this to be true with my little girl.

• Our bookcase is used a lot more if it is in a place that is easily seen. For us, it’s in our home office. We have a big Lovesac in there that is perfect to snuggle up together on while reading. My daughter practices her reading or looks through picture books while I’m working on the computer or cooking dinner.

For other families, it might work best to have it in their family room, playroom, or you could even put up a single shelf in each of your kids’ bedrooms so they have books personalized to their reading level. It might even add to the excitement if they get to help you choose the books and decorations that go on their shelf.

• There are many ways to decide on a theme. You could go with a holiday happening that month,

like Thanksgiving, and pick books about gratitude, family, and service, or choose a color and select books with covers in shades of green for St. Patrick’s Day, for example. You could choose something special that’s happening in your family, like a first loose tooth or back to school. You could also change out your bookcase to what’s happening seasonally, so you’re only swapping books out four times a year. For spring you could do books about rain, worms, baby animals, and gardening, for example.

• There’s no need to spend a lot of money on your bookcase. Trade or borrow books with friends and family. Many books we use are borrowed from my parents. They’re books I loved as a child, which adds a special touch when I’m reading them to my child. You can also hit up garage sales. My best money-saving tip is going to the library to check out books. Bonus: You can get some amazing display ideas while you’re there.

Have fun with it! Choose intriguing covers to catch your child’s eye, and choose books you think they’d enjoy reading. The main goal is to give your little ones access to new content and help them catch the reading bug.

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10 | Winter 2020 S PO N S O R E D BY

GOOD NEIGHBORS

Budget and the Home Search WRITTEN BY EMILY MERKLEY association executive, Cache Valley Association of REALTORS

WITH LOW MORTGAGE rates and high competition in the affordable housing market, it’s important that potential buyers have access to REALTORS® who can guide them to make smart financial moves with such a big investment. Some of these guidelines often include helping distinguish which types of homes are worth viewing and best meet your needs.

A budget is the biggest factor that dictates what homes, neighborhoods, and features potential buyers view. A budget is crucial because homeowners must make sure they can comfortably afford their mortgage payments month after month, and while searching for a home, it helps distinguish which homes will fit in that category. But in a market that is flooded with competition from other buyers, there is a place and time where it is appropriate to search for and see homes that are out of budget for buyers, and here’s why: 1. Other factors play a role in monthly expenses, and a preferred location can make a big difference. If a home is a bit over the budget, a REALTOR® can help buyers determine if

the higher home cost in a better location can help lower other expenses related to school accessibility, lower gas usage, better utility providers, lower taxes, and more.

2. Viewing homes above budget can also help potential buyers distinguish between wants and needs for a home. Deciding what aspects are most important to buyers, and allowing them to see what those cost within the context of a home purchase, will allow a REALTOR® to work directly with buyers and create a plan of action based on realistic priorities.

3. The asking price for a home is not etched in stone. Homes just outside your budget might be sitting in a slow market, could need some renovations, or have other reasons that the sellers would be willing to negotiate on price.

A REALTOR® knows how to read the comps for each home and market and is trained to help guide buyers through the home selection, viewing, and purchasing process. The dream of homeownership is within grasp in an active market, and a small bump in price can make a huge difference in home, with minimal increase to the mortgage.

looking to buy?

Here's what not to do: DO NOT TAKE OUT MORE LOANS! Taking out new loans before applying for a mortgage (think new car, boat, etc.) increases your debt load and a lender may question your financial responsibility.

DO NOT APPLY FOR NEW CREDIT CARDS OR RACK UP CREDIT CARD DEBT! Credit card balances are also considered as a monthly recurring expense, and a new credit account will increase your DTI (debt-to-income) ratio.

DO NOT SPEND YOUR SAVINGS! Lenders will want to verify that you have the funds to cover the costs of closing on a home, as well as the ability to repay back the loan. Your savings is something that lenders will verify, and not only do they want to see liquid assets, they want to see history of maintaining it.

DO NOT MAKE LATE PAYMENTS! Lenders use your credit score as a riskassessment tool. A higher score indicates a lower risk for the borrower.

DO NOT MAKE MAJOR LIFE CHANGES! Lenders want to see a history of steady employment and income. In most cases, they’ll require steady employment for at least two years.

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12 | Winter 2020

Grow Seedlings Indoors this Winter MARK ANDERSON owner, Anderson’s Seed and Garden

WRITT E N BY

ONE OF THE most rewarding things that I do with my children is start our own seedlings indoors for spring planting outside. They love to help, and it is a lot of fun to watch together as the plants progress throughout the growing process: sow seeds, germinate, emerge as seedlings, transplant, plant outside, grow to maturity, and harvest. It might be a little early to start most vegetable seeds indoors, but if you plan ahead, it gives you the advantage of trying varieties that you might not find anywhere else. Our family has some specific favorites that no local greenhouses grow, so we grow our own plants instead. Growing your own seedlings indoors satisfies the desire to garden while the weather is less cooperative and provides a fun,

rewarding way to interact with your children too. Let me share how: I start the process with a mini greenhouse called a NanoDome. It includes a 10-by-20-inch nursery tray (heavy duty for years of reusing), a seven-inch greenhouse dome with vents that perfectly fit the tray, and an 18-inch full-spectrum light bulb fixture with reflector for a mini sun. To get some seeds to germinate quicker, I also use a single-tray heat mat to warm up the soil, which helps when sprouting difficult or heat-sensitive seeds like tomatoes and peppers. You can choose either a high-quality seed-starting soil mix like Ferti-lome Seedling and Cutting mix, peat pellets, or expanded coco coir for a growing medium (soil).

And, of course, you get to pick the

Feed your family for $30 a year.

We’re serious when we say you can feed your family for a year on $30-worth of vegetable seeds.

If you have a 50X50 foot garden (2500 square feet), we can help you fill it with about $30-worth of vegetable seeds. All it takes is a little effort and a little know-how.

Come on in before spring planting is here. We’ll provide the know-how, and you can make the effort.

Anderson’s Seed and Garden 69 West Center, Logan • 435-752-2345

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vegetable seeds that you want to grow. I’m a fan of starting specialty peppers, tomatoes, melons, and squashes. We get samples of unique varieties to try from some of our seed producers each year, so we get to sample new vegetables before they are available to the public. Just be aware that each vegetable has its own germination and growing needs, so some may not be practical to grow in the same tray together. For example, peppers take two-to-three weeks to germinate and like warm, drier soils when growing and tomatoes will sprout in five-to-seven days and could mature to transplant size before the peppers even sprout.

If you decide to use the seed-starting soil, fill your tray with about a half-to-one-inch of the seed-starting mix. If you want to try multiple varieties of tomatoes, for example, then it might help to segregate your tray into two-tofour different zones to help keep the plants organized. Make sure to tag everything, because those seedlings all look alike! Sprinkle your seeds on the surface, and then cover them with a very thin layer of soil.

I mix 1 Tablespoon (half an ounce) of Seed Starter from Baicor (made locally in Logan) and one teaspoon of EZ Wet soil penetrant in one quart of water and then mist the seeds thoroughly, applying enough water to soak the seeds as well as saturate the soil about a half-inch deep. The soil penetrant will allow the seed and soil to absorb the water much more quickly than normal and will help saturate the

soil — otherwise it takes a long time for the soil to absorb the water that the seed will need to germinate. Once the soil is moist, cover the seed and soil with the greenhouse dome (making sure the vents are closed), plug in your heating mat, and turn on the amazing miniature sun (full spectrum light bulb — they are available in fluorescent and LED).

If you decide to use the peat/coco pellets to start your seeds, then hydrate the pellets first with the same mixture of water, fertilizer, and soil penetrant described above. When the pellets are fully hydrated, then carefully place one or two seeds in each pellet and gently cover the seeds with the excess soil on the surface of the pellet. Place the pellets in the tray, and cover them with the dome.

I put my mini greenhouse in the pantry, where the sun never hits it, and I can control its environment better. The artificial light will give your seedlings all the light they need, so there is no need to keep them near a window (it can also get very cold near the window during winter, which will drastically slow the germination and growth of your plants). The dome will help collect and retain the initial moisture so you may not need to water again until the seeds start to sprout. If necessary, mist the soil or pellets again with the water/fertilizer mix until germination occurs. Wait until most or all of the seeds have germinated, then open the vents on the dome, and water every two or three days with the Seed Starter Mixture. At about a week old, I use a root enhancer called Kangaroots on

the seedlings that encourages root development and allows them to pick up and utilize moisture and nutrients better. Give the seedlings a minimum of 12 to 14 hours of light each day, regularly fertilize and water, and in no time you will have seedlings ready to transplant into a larger container.

The process is so easy and quick (with squashes, they will germinate in just a few days) that you can start multiple crops throughout the winter and spring months. The only drawback is that as the plants start to get bigger, they need more light and, obviously, more space. You may run out of countertop or shelf space and indoor lighting. This is where you have to plan and budget your space and light sources efficiently or you will have weak plants for transplanting when the time comes.

Here is a quick timeline for starting your seeds: Start broccoli, cabbage, cauliflower, and other early crops in late January or early February.

Peppers do best when started in late February or early March. Tomatoes, eggplant, and okra start in mid to late March. Squashes, melons, and pumpkins should start about two weeks before you want to plant them outside.

Give it a try. Growing seedlings indoors has never been easier. You can enjoy the success of growing indoors as well as sharing the experience with your family — not to mention the best part of all: tasting the best flavors and eating and reaping the health benefits. Enjoy!

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14 | Winter 2020

DIY TIDBITS

Beat the Winter Doldrums with Simple, Kid-Approved Crafts WRITT E N BY CAMI

GRAHAM contributing writer, tidbits-cami.com

WE ARE ALL feeling it: The ache and longing for sunshine, longer days, and perhaps a little freedom from the drudgery of schedules. The term “caged animals” comes to mind.

I know what we all need … a fun family outing! Or at the very least, the hopes of a family adventure, because sometimes just thoughts and planning for one can raise spirits exponentially.

Seems like a good time to share an easy no-sew applique T-shirt idea, that could help you get excited and prepare for fun to come. Your kiddos will be delighted and ready to wear their new shirt, made just for that special occasion.

Whether you are planning a Disney trip or a visit to the zoo, aquarium, or dinosaur museum, or are simply aching to make something cute, you can customize your shapes and make these T-shirts one-of-a-kind. They are easy, require no sewing, and take less than a naptime to complete.

Supplies

• T-Shirts (any plain T-shirt will work.)

• Felt squares (I chose felt because it does not fray and has a nice, raised-texture look. Look for high-quality, thick felt at craft stores for very cheap.)

• Silhouette image (Draw a shape or Google silhouette image.)

• Fabric shears • Heat N Bond fabric adhesive • Pencil • Iron You may be wondering if this shirt will wash and wear well.

From my experience, Heat N Bond holds well for a very long time. Felt is an inexpensive fabricated product and will wear and pill faster than other fabrics. Having said that, I’ve washed our shirts several times, and they still look great. I don’t expect them to last longer than the season without the felt beginning to look a little dingy, but they suited my purposes perfectly and were very inexpensive.

We are moving to the Cache Valley Mall this spring!

| 15

Easy, No-Sew Applique T-Shirts step one PREP Cut a piece of Heat N Bond large enough to cover the size of your silhouette image. Don’t worry about exactness — you will be trimming later.

step two IRON Iron the textured side of the Heat N Bond to the backside of your fabric piece. Be sure to read over the manufacturer instructions for the Heat N Bond.

step three TRACE Trace the silhouette shape onto the paper backing of the Heat N Bond with a pencil.

step four CUT Carefully cut along your tracing marks, keeping your cuts as smooth as possible.

step five MARK Smooth out your T-shirt on an ironing surface. Mark or make note of where your image will be placed. Carefully peel off the paper backing of the Heat N Bond, making sure the clear residue is left on the fabric.

step six APPLY Carefully place the image where you would like it on the T-shirt, with the front of the fabric facing up, and press firmly with the iron in each position. Do not rub the iron around, rather, it is best to press down for 20-30 seconds in one spot, then lift and press the next spot. Again, carefully read the directions on the package of the fabric adhesive to ensure you are doing what works best with that product.

Be sure no corners are lifting before you finish pressing, and then let the shirt cool completely before use.

16 | Winter 2020

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FIT FAMILIES

Five Tips to Stay Active This Winter WRITTEN BY VICTORIA SMITH certified personal trainer, Sports Academy and Racquet Club

AS WE EMBARK on a new year, remember to take time for yourself. A happy healthy body leads to a happy healthy life. Choose now to invest in yourself. As you follow the following simple steps on how to stay active in the winter, you’ll find that you have more energy, a clearer mind, and a greater ability to savor life’s simple joys: 1. Have a goal. Having a goal can keep you focused this winter and motivate you to take control of your life. Your goal should be simple, specific, attainable, and time bound.

For example: “I want to lose 10 pounds by spring break by exercising five days a week and limiting my sugar intake.” Put your goal up in a place where you can see it. Tell your friends about your goal. Better yet, set your goal WITH a friend. You’re more likely to achieve your goal if someone else is doing it with you or holding you accountable.

2. Limit screen time. When it’s cold outside, it’s easy to curl up in a blanket and jump onto social media, binge watch your favorite Netflix show, or do extra work while the kids are at school. A study done by Active Health shows that too much screen time leads to increased weight, neck and shoulder pain, decreased productivity, and a lower selfesteem. Don’t let this happen to you! Take control of your day by setting personal limits on screen time.

3. Own the choice to be active. Choosing to live an active lifestyle can be as simple as taking the stairs at work, parking farther away from the store, going on walks after dinner, sledding with the kids, ice skating for a date, snowshoeing in the canyon, or dancing on

NEW YEAR

the Wii. Use a fitness tracker or your phone to keep track of your steps. In the winter, it’s easy to go into hibernation mode without realizing it. Get your heart rate up, take the longer route, and make the choice now to live an active lifestyle every day.

4. Stay hydrated. Drinking a healthy amount of water will help you to eat in moderation (by making you feel full), digest food properly (by removing toxins and waste), regulate body temperature, sleep better, and improve overall mood. Try drinking eight ounces of water an hour before every meal, or two-tothree cups per hour. According to a study by Medical News Today, drinking water increases calories burned. Most people don’t drink as much water in the winter because it’s not as warm out. Remember that your body still needs lots of water to function and be healthy. In fact, by the time an average person feels thirsty, they are already dehydrated.

5. Sign up for a local gym or personal trainer.

When it's cold outside, it can be hard to live a healthy lifestyle. Going to a local gym can provide you with the tools and equipment to stay (or get) in shape. Having a personal trainer helps you learn new principles, reach your goals, prevent injury, and stay accountable. Sign up for something that’s harder to quit.

Ben Franklin once said, “If you fail to plan, you are planning to fail.” Make goals to push yourself through the winter. Set limits on your personal screen time, choose to live a healthy lifestyle, drink more water, and sign up with a local gym or personal trainer to help you accomplish these goals.

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Photo by: Emeline Huntsman

1655 N. 200 E. North Logan, UT 84341 (435)753-7500

The Seeholzer Family Legacy: Ski the Beav WR IT T E N BY

EMILY BUCKLEY editor in chief

WALK INTO THE Beaver Mountain ticket office on a blizzardy day in January and two things will be sure: you’ll see a lot of happy skiers ready to spend the day on “their” mountain, and Marge Seeholzer will be greeting them. “It’s my favorite part of the job,” Marge said. “The people … generations of families coming to have fun.”

Beaver Mountain was the dream of Harold Seeholzer, Marge’s father-in-law, and is the oldest ski resort in the United States continuously owned by the same family.

Born in 1902, Harold loved the outdoors. Long before there was a road built in Logan Canyon, he would accompany his father, a game warden, deep into the canyon on homemade skis for work adventures. Harold became so adept in the snow and mountains that the local police would sometimes send him looking for trappers who had ventured into the canyon and were gone longer than expected.

Harold got his first “store-bought” skis in 1917, nearly two decades before he’d have a resort to use them on. Instead he, and a few other local skiers, would hike for several hours up the steep Mount Logan and then race down.

In the 1930s Logan City, Harold, and few other brave skiers engineered the first rope-tow lift, made from a Desoto car motor and a steel cable, at Beaver Mountain. A highway had made its way through Logan Canyon by 1939, but there was still no road from the highway to Beaver, so dedicated skiers parked on the main road and hiked about a mile in. The lift operator would have to hike up the mountain to start the motor, which was a difficult task that led to the ski operation being moved to the nearby area known as “The Sinks.”

continued on next page...

20 | Winter 2020

Harold and his wife Luella took over the full-time operation of The Sink tow in 1945. The food operation at the simple resort consisted of pots of homemade chili and drinking water in milk buckets hauled from home and sold outside.

personal interests and spent weekends year-round to develop the mountain,” Marge said.

Before long, the tow rope at The Sinks was disposed of, but Harold’s dream of an affordable ski resort for families in his beloved mountains went on.

The Tony Grove area was considered, but Harold believed skiing at Beaver Mountain was better, so that site was chosen.

Beaver Mountain was dedicated on February 10, 1952, and in 1960 Harold and his sons made it their full-time work, opening the resort on weekdays and weekends. Summers were spent trimming and building, with great concern for preserving as many trees as possible.

“I truly think Harold was inspired,” Marge said. “The snow conditions here [at Beaver] are consistently good.

Many times, when it is a warm storm and it is raining all down the canyon, you can almost get right to the turn of the road and it changes to snow. The exposure on the mountain is so good to keep the snow. We’ve always been grateful Harold chose this place.”

Growth continued as the family worked together to make the resort a success. In 1961, Harold and Luella formed a corporation, including their two sons, Loyal and Ted, and two daughters, Dixie and Nancy. The Beaver Face lift was installed the same year, and in 1963 they constructed the A-frame lodge, a parking lot, and began construction on the Little Beaver double chair lift. Then, in 1967, a Poma lift was installed to help accommodate the ever-growing crowd of beginning skiers. With this lift the resort opened five new trails.

In 1949 a 1,000-foot tow rope was installed at Beaver. The Seeholzers built a small warming lodge, which is today’s ticket office. Since Harold and Luella continued to work full-time jobs in town, ski operations were only open on the weekends in the early days.

“The family sacrificed many of their

In the spring of 1950, a 2,700-foot T-bar was ordered, installed, and remained in place through 1960.

T-Bar surface lift going up the "face" of Beaver Mountain in the early 1950s.

Ted and Marge Seeholzer.

From a lifetime of skiing, Harold dreamed of having a ski lift from the bottom to the top of Beaver Mountain.

Harold Seeholzer's first store-bought skis, 1918.

Harold and Luella Seeholzer at Beaver Mountain in the late 1950s.

Construction of the day lodge, 1963.

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The Harold and Luella Seeholzer posterity at the Beaver Mountain memorial unveiling in 2019.

The family saved and worked toward this goal, but, sadly, Harold lost a courageous battle with cancer and died in 1968 before this could be accomplished.

Within two years of his passing, a 4,600foot double chair lift with 137 chairs and a capacity of 900 was built and opened.

Nearly 50 acres of runs, having a length of over two miles, were cleared for use.

The Seeholzer family appropriately named the new lift “Harold’s Dream.”

In 2019 a memorial was placed on the mountain in honor of Harold and Luella Seeholzer. “This was long overdue,” Marge said. “It is a beautiful tribute to my father and mother-in-law who made Beaver Mountain the special place it is today. What started as a hobby for Harold became his life’s mission, and then the mission of my husband [Ted Seeholzer] and I. It is more than a job; it is a life.”

After Harold’s death, his son Ted became general manager of Beaver Mountain, with his wife Marge by his side to manage all ticket sales. Ted’s siblings, Loyal, Dixie, and Nancy also worked to move the resort forward until 1997 when Ted and Marge became the sole owners of the corporation, involving their daughter Annette West and her husband Jeff, and their son Travis and his wife Kristy into the business.

Under Ted’s leadership, Beaver Mountain continued to develop with

Marge's Triple lift being installed in 2003. This opened up several hundred additional skiable acres of new terrain, and also increased uphill capacity and reduced lift lines. Upgrading Harold’s Dream to a triple chair lift in 2006 increased its uphill capacity to 1400 skiers an hour. The Little Beaver lift was replaced with a triple chair in 2011.

May of 2013 brought another end of an era at Beaver Mountain when Ted Seeholzer passed away at 81 years old.

“His stamp was and still is on everything we do at Beaver Mountain,” the Beaver Mountain history states. “He did every job at the mountain and took great joy in seeing skiers and riders pick up the love for skiing.”

Marge continues at the helm of Beaver Mountain, working six days a week.

“People ask me why I don’t retire,” Marge said. “But I don’t want to retire.

I feel so blessed and lucky that I am still able to do it. This is just part of my life.”

22 | Winter 2020

HEALTHY FAMILIES

Understanding Eye Dilation MICHAEL COLE, OD Child and Family Eye Care Center

WRITT E N BY

EYE CARE PROVIDERS are often asked about dilated eye exams. Is it important? What are the side effects?

Can I drive home afterward? Does it cost extra? The short answer is that eye health examinations are just as important as glasses and contact lens prescriptions, if not more so. Dilations are the best way to check eye health, are part of a comprehensive eye exam, and do not affect driving ability. Short answers aside, let’s discuss why dilations are important: Inside of the eye appears like a dark, round, cave-like room with the important structures to be examined lining the walls of the room. There is only one opening for light to enter the eye, which is through the pupil. As we try to examine the internal structures of the eye, we have only this tiny opening to look through, usually only a few millimeters across. This is much like peering through a keyhole in a door in order to view the decorations on the walls of a large room on the other side.

You can imagine this is very difficult to do with such a small opening. When the muscles in the iris are affected with dilating drops, the pupil opens wider allowing for a much larger viewing window to look through, and a more

thorough examination of the internal eye.

The main action of dilation drops is to dilate the pupil. There are, however, other effects of these drops on the eye, namely the loss of accommodation.

Accommodation is the term we use to describe the eye’s ability to change focal lengths from one distance to another, allowing us to see both far away and up close. While dilated, the eye is no longer able to focus up close, causing near vision to be blurry. With age, we eventually lose this ability to accommodate, but the agents used in dilating drops temporarily relax the muscles involved in this process as well. Due to accommodation being less functional in older patients already, most hardly notice this effect at all, and still see well with multifocal lenses.

We often use this secondary effect of dilation drops called cycloplegia during refraction (the determination of one’s glasses prescription). In many cases, especially with children, accommodative systems may not be performing as intended, causing fluctuating vision and poor refractive results. With cycloplegia, we can relax all the muscles involved, and allow for refractive measurements

in a completely relaxed state. In some cases, this is by far the best way to get accurate results.

While dilation allows examination of internal eye structures such as the optic nerve and macula, we also have a unique perspective of the overall health of a person by looking inside the eye. The only place in the entire body where it is possible to have an unobstructed view of blood vessels is inside the eye.

It is important to have a dilated exam in order to monitor conditions that affect blood vessels such as diabetes, hypertension, and high cholesterol.

If damage to the small vessels inside the eye exists, we know other areas in the body are likely affected as well.

Anyone with systemic health conditions involving blood and blood vessels should have an eye exam annually regardless of the status of their eyesight due to our ability to closely monitor changes over time.

The list of potential problems that are detected and avoided with regular dilated eye exams is long, and the side effects of dilation are minor and shortlived. We only have one set of eyes, and it is important to take the best care of them possible.

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24 | Winter 2020

Enriching Education, Developing Minds The Benefits of Arts in Cache County Schools CORINNE CLARKSON public information intern, Cache County School District

WRITTEN BY

CACHE COUNTY SCHOOL DISTRICT, (CCSD), known statewide for its students’ strong academic achievement, places great value on its visual and performing arts programs.

According to the Arts Education Partnership*, children who study the arts not only develop their talents, but also boost their academic development.

In addition, arts education has shown to improve social, emotional, and cognitive brain development.

1. Academic development. The arts are an essential part of a complete and competitive education for all students. Music actually advances math achievement, boosts English and reading skills, and increases standardized test scores.

2. Social development. Students’ ability to collaborate, create friendships, and work together as a team increases in art and music classrooms. Having the opportunity to showcase their music and art through performances gives students the self-confidence and courage necessary to excel in school and beyond.

3. Emotional development. In music and art classes, students find an open environment where they can express themselves and create new things.

This safe space decreases stress and anxiety and can be a positive outlet for students.

4. Cognitive development. Students who participate in the arts have better memory and concentration skills and are better able to develop their fine motor skills. Creating music strengthens connections between the right and left sides of the brain, which enables more creative problem solving and supports brain development.

One of the best things about arts education is that its benefits are not reserved only for a talented few. Those who are willing to try something new and work hard will not only improve, but will also receive all the advantages that come from working with the arts. CCSD strives

to provide every student, no matter their age or ability, with an opportunity to explore and enjoy the arts.

Opportunities and options available to CCSD students vary by age. Elementary students in grades one through six attend a music class and an art class once a week for approximately 40 minutes each. These classes follow the District’s elementary music and art curricula and focus on giving students foundational experiences in music and art study, while meeting the Utah State Fine Arts Core Standards. Orchestras such as the Mountain West String Academy and Junior Chamber Orchestra are available to elementary students to prepare them for participation in higher-level orchestras.

Many elementary schools showcase their students’ original art projects, as well as produce musicals and other theatrical productions.

As students enter middle school and high school, they can choose to participate in band, orchestra, guitar ensembles, or choir. Visual arts are offered as elective credits, with extensive options available, such as instruction in drawing, portraiture, painting, art criticism, art history, ceramics, commercial art, sculpture, digital photography, desktop publishing, and interior design. Ensembles, social dance classes, theatre groups, and improv clubs provide additional avenues for students to pursue their interests.

“Our goal is to give students the opportunity to participate in quality arts experiences that encourage them to work cooperatively with others and develop the ability to express themselves creatively,” Delpha Hall, CCSD arts coordinator, said.

“Our visual art, music, theatre, and dance teachers are dedicated professionals who devote countless hours to helping students reach their potential.” *Arts Education Partnership, Music Matters: How Music Education Helps Students Learn, Achieve, and Succeed, Washington, D.C., September 2011.

For a firsthand glimpse of the art and music being created in our schools, we invite you to attend CCSD’s Celebration of the Arts which will be held on Friday, April 17, 2020, from 5 to 9 p.m. at Green Canyon High School. This open-house style event is free and open to the public. It features student artwork, film, photography, theatrical performances, and live music performances.

A community art project will also go on throughout the evening.

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Teaching Children Emotional Resilience FRANK SCHOFIELD superintendent, Logan City School District

WRITTEN BY

ONE OF THE great lessons of the film Inside Out is that our emotions can be complicated. For most people, adults and children, each day includes a mix of negative and positive experiences. How we manage the ups and downs of the day, including how we manage the emotions those experiences create, influences both our success and our personal happiness. As the character of Joy learns through the movie, negative emotions are not necessarily bad, but they do tend to have a significant impact on our memories and the decisions we make. The ability to effectively manage those emotions and maintain a positive attitude in the face of negative experiences is essential to our longterm happiness.

So, what can parents do to help their children develop this ability? Neurobiologist Richard Davidson of the University of Wisconsin explains that the brain is “plastic” and can be trained to be more emotionally resilient and to respond to certain emotions in a healthier manner through engaging in mental exercises that help “rewire” the brain.

These exercises help students encourage positive thinking and positive affirmations.

Here are three actions that families can take to help their children develop these positive habits:

Helping Others

Giving service to others provides us with a heightened sense of well-being and happiness and can be accomplished by something as simple as performing an unexpected act of kindness, helping a sibling with homework, doing another family member’s chores, or donating time at a soup kitchen or other community organization.

Setting and Achieving Goals

A sense of achievement is reinforcing.

When children set goals and recognize their progress toward achieving those goals, it strengthens their sense of self-efficacy, which contributes to their emotional well-being. A number of strategies can be used to support children with effective goal setting, including the WOOP approach: Wish, Outcome, Obstacles, and Plan. Approaches such as this make it more likely that children will achieve their goals, leading to greater confidence and a more positive attitude.

Sharing Positivity

In the 1913 novel Pollyanna, the title character introduced her community to the “Glad Game,” a game she would play by responding to negativity with an expression of gratitude. For example, if somebody were complaining about the rain, Pollyanna might share that she was glad to be indoors or to have an umbrella. Her positive attitude began to spread, increasing the happiness of many individuals in the town. As parents share positive experiences with their children (i.e., hugs, laughter, and positive attention), and encourage children to find things to be positive about, just as Pollyanna did, children become more resilient and better able to manage the negative experiences they face throughout their lives.

Negative experiences and emotions are a natural part of being human. How we manage those emotions is key to our lifelong health and success. The actions mentioned here are just a few tools parents and caregivers can use in their efforts to ensure the long-term happiness and success of their children.

26 | Winter 2020

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SAFE FAMILIES

The ABCs of Digital Safety WR I T T E N BY

EMILY BUCKLEY editor in chief

ONE OF THE current generations of parents’ greatest worries is rightfully that of the dangers lurking online.

Predators don’t have to be in the same room, city, or even country to harm your child. Sadly, we, as parents, have to be aware and vigilant in more and different ways than ever before.

It’s a double-edged sword. While it is full of dangers, the internet also offers endless opportunities to research, learn, play, and socialize. We can’t hide our children from it forever, and so it is our job to teach them to make responsible choices once they do go online.

“As your [child] gets older, they’re going to be far more likely to find ways around any parental controls that you put on there,” Stephen Balkam, founder and CEO of the Family Online Safety Institute, said. “Your goal, then, is to make sure that by that point, they don’t need them anymore anyway.”

According to the New York Times, some virtual connections escalate to sexual abuse surprisingly quickly. Offenders will knowingly contact children, often posing as another kid or by attempting to create a romantic relationship. They build trust and sometimes send graphic images to desensitize the child. Before long, the offender is eliciting graphic pictures and using threats to extort the child. Many professionals believe it is not if a child will be contacted by a criminal online, but when.

In addition to using parent filters and software to monitor and limit access, we should be creating a mindset that teaches our children to keep themselves safe, too. With that in mind, here are three tips — the ABCs of internet safety — you may want to consider:

Before giving your child a device or online privileges, consider whether they are mature enough to handle an interaction with a stranger and if you are comfortable teaching them how to recognize someone with bad intentions and how to handle these situations.

According to a 2016 Justice Department report, sextortion was identified as “by far the most significantly growing threat to children.”

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The Family Online Safety Institute suggests, “If you’re not comfortable having this conversation with your children, then they are not ready for the online world, and that’s OK.” Another suggestion is that when you do decide to give your child a smartphone or tablet, you should help them through the setup process. Ensure they know how to create a strong password and that you have established ground rules.

“Make sure they know that they should always talk to a trusted adult about any online situations which make them feel uncomfortable, even if they are not directly involved,” The Family Online Safety Institute says.

Be an example

As is the case for most behaviors, kids are far more likely to do what we do before they do what we say. Is it hard for your kids to get your attention because you are often too busy or distracted on your phone or laptop? Are we constantly pulling out our phones at restaurants, in lines, or even at church?

If this describes your behavior, don’t worry, but use this as an opportunity

to do better and model appropriate times and places to use technology.

Additionally, show your kids the kinds of photos you share online, and respect their feelings by taking down any they may consider embarrassing.

Let them know you are there to help them when they run into trouble or make a mistake, maybe even tell them about times you have run into inappropriate content online and how you handled the situation. Help your children understand that anyone can behave badly online, and many people do. This is the reality of the digital world.

Involve your kids in establishing rules for the whole family (parents included).

Agree to where devices can and cannot be used (behind closed doors, for example), times when devices will be put away or turned off, and what things are and are not appropriate to share online. The Family Online Safety Institute has a great resource on their website to help get you started.

Communicate

There are many parental controls that can help you monitor and limit what your kids are doing online (i.e., Net Nanny, Circle with Disney), but if you aren’t also talking to your kids about why those filters are in place, they may still be in danger.

With open lines of communication, if and when your kids run into trouble — whether it’s through cyberbullying, harassment, or coming across a disturbing image or video — you’ll be the person they come to for help, rather than them looking further on the internet for help from an untrusted source or from a peer who is still maturing themselves.

28 | Winter 2020

Theatre Appreciation for the Whole Family JONATHAN RASH theatre educator, Sky View High School and operations officer, Four Seasons Theatre Company

WRITTEN BY

AS A DIRECTOR, actor, and theatre educator, I am submerged daily in theatre; I eat, sleep, and breathe it.

Often, I forget that other people’s lives are not as deeply saturated in the arts like mine. This may come as a shock, but for some, attending a stage performance is a completely foreign event. In order to help parents who do not regularly attend the theater with their children, here are some strategies to introduce your family to the world of the performing arts.

1. Take children to a variety of performances. Even in a small community like Cache Valley, there are countless performances available on any given weekend.

Look for opportunities to expose

your children to a variety of types of performances. Find out what is happening in community theatre, university theatre and music, and professional touring productions.

Quality entertainment need not break the bank either; don’t forget about the five high schools in the Valley and their musicals and concerts. Often, these are the performances that children find most inspiring and entertaining.

2. Know the show! When dealing with kids, you can’t expect that every production is going to be a winner.

Content or even storyline may not be appropriate or entertaining to all children (or adults). Research the show you’re interested in before you get tickets.

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3. Know your child’s interests and attention span. Before purchasing tickets, determine whether a twoor-more hour production is within your child’s interests and attention limits. This could save you from being embarrassed as you are hauling a bored and fussy child out of the theater.

4. Demonstrate your own appreciation for the arts. Be aware of your own behavior while attending a performance. Children will watch the adults around them to learn what behaviors are acceptable.

Keep your phone put away during a performance, don’t take pictures or videos, don’t talk, and try your hardest not to fall asleep.

5. Talk to your children after a performance. On the way home, ask your child what they thought of the performance. Find out what aspects of the production they thought were most entertaining.

What didn’t they like? Which characters or performers did they enjoy the most and why? Let your child’s answers to these questions guide your future searches for performance options.

6. Watch movie musicals. Movie musicals have been around since talking pictures were born! Check

your favorite streaming services and your video collection for possibilities. This is an affordable option that offers many of the same benefits of live performance.

In the privacy of your own home, you can even feel free to sing along!

7. Encourage them to participate.

If your appreciation of the performing arts rubs off on your child and they begin to express an interest in participating on stage themselves, encourage their interests. There are opportunities in school and community for children to get involved and gain important performing skills.

Student performers report that the most important lessons they have learned in theatre apply to many aspects of life outside of the arts. Children who participate in theatre gain confidence and learn the importance of respect, commitment, collaboration, and hard work.

Follow these suggestions and you’ll find that the world of performing arts can benefit your entire family, whether you and your children are watching from the seats or entertaining the audience from the stage.

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30 | Winter 2020

An Exchange of Courage Eight visiting high school students and their local host families share their perspectives WR IT T E N BY

JENNY MATHEWS contributing writer

"YOU'RE HOSTING AN exchange student for how long?!”

has both appreciated and adjusted to graciously.

This has been a common response when others learn we decided to welcome a teenager from another country into our home for an entire school year. It did seem scary at first.

It wasn’t something we had considered before, nor a decision we came to lightly, but now six months into the journey our student, Alina, a 16-yearold from Germany, has become like a member of our family. We consider it an honor to have her with us and we're loving her cute personality, learning about her family and country, and sharing our own community, culture, and traditions with her. We did not anticipate how much our own children and other family members would come to care for Alina, something she

Cache Valley currently has eight students involved in the Education First (EF) program. EF was founded in Sweden in 1965 with the goal to “open the world through education.” High school in the United States is very different from that in the 114 countries with ties to EF. Students come here excited to improve their English and try the many extracurricular programs, sports, arts, and school spirit that American high schools are known for.

As local program coordinators, DeVon and Lee Labrum of Millville have remarked, “We have always been in awe of the natural parents’ courage and level of trust to send their children across the world.”

Sofie from Denmark said, “My Dad wanted to do an exchange when he was a kid but couldn’t. He was so excited to be able to give me this opportunity. I was inspired to do it for him.”

Last August the Nisbet family of Millville welcomed Thea from Sweden. “Almost from the day we picked Thea up from the airport she’s felt like one of the family and just really ‘fit in,” they said.

Their favorite moments so far have been the daily things like watching her and their daughter experience having a sister for the first time, making Swedish pancakes, and when she participated in their family Christmas traditions.

The Nielson family of Smithfield feel that Frederik from Denmark was

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The Mathews family with their student Alina; The Christensen family with their student Ellen; The Nielsen family with their student Frederik; The Garrity family with their student Sofie; The Isaacson family with their student Emily.

| 31

a perfect fit for their active, adventurous little family. They feel that Cache Valley is a wonderful place for exchange students because of its beauty, the variety of outdoor activities, and, most of all, the people. For host mom, Becky Nielson, having Frederik here has taught her to challenge her thinking, beliefs, and pretty much everything about her typical “Utah” life. “It has been such a great, challenging, inspiring, and fun experience,” she said.

time, and family structures, and consider new ways to do things.

The students admit that there have been challenges for them as well, but value the many ways addressing these challenges has helped them grow.

Jonathan from Denmark said, “People are more nice and open here, especially once they hear you are a foreign exchange student. It takes some time to get to know people in Denmark.”

Sofie from Denmark said, “My host family has taught me that our different beliefs are something that we can learn from each other.”

Victoria from Sweden said, “It’s so pretty here and so different from Sweden in every way. We don’t have any mountains at all.”

Adding a teenager to a home can present some challenges, but each of the eight families I interviewed categorized the challenges more as, “opportunities to learn.”

Among other things, they’ve learned to communicate better, be deliberate about their rules,

Alina from Germany said, “I have learned that I am able to handle situations I’m not used to and can push through hard situations. I’ve also learned it is important to be open to other people.”

Over the last eight years, the Labrums have placed dozens of students with local families.

“We work hard to select students who are active, outgoing, and love to be involved,” they said.

“Having an association with these individuals is and has been very rewarding.”

For more information on becoming a host family, contact DeVon and Lee by phone at (435) 764-0057, or by email at ddlabrum@gmail.com.

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FAMILY MATTERS

2020 Family Meal Tips: Save Time, Energy, and Money TARA BONE contributing writer

WRIT T E N BY

IT'S THE QUESTION every parent hears, every day of the year: “What’s for dinner?” You know it’s coming, and some days you’re prepared with a dazzling dinner sure to please the toughest pint-size critic, but some days you want to hide.

And some days guilt seeps in when all you’ve got is a phone number for takeout.

In an effort to dazzle more and hide less, I added improving family meals to the top of my 2020 goal list. Food is serious business at our house. I spend a lot of time thinking about food because it seems to be the center of my boys’ lives. They’re not

picky eaters, but they’re growing like weeds and I struggle to keep up.

If keeping up with your family’s appetite and improving meals are things you’re tackling in 2020, read on for tips from local parents to help you be successful.

Most tips come from Lisa Clawson of Avon. Lisa is an all-things-food expert. She’ll say she’s not, but don’t let her fool you. Lisa is mom to five and she and her husband James own Great Harvest Bread Co. on Center Street in Logan. Besides running a busy household and helping with Great Harvest, Lisa teaches cooking

classes at Love to Cook, has taught at Macey’s Little Theatre, has been a food blogger, and has appeared on KSL’s Studio 5.

Even Lisa says she gets in a “rut” when it comes to preparing family meals. Her number one food tip is not to get stuck worrying about what you’re eating, just that you’re bringing your family together.

“My mantra is we all eat dinner together, every night,” Lisa said. “It feeds your soul to be with loved ones around the table. If you can’t do it every night, do it as much as possible.”

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34 | Winter 2020

She encourages parents to make small New Year’s resolutions in the kitchen that can be built upon over time. “Start where you are and slowly add new things to your routine,” she says.

Here are some ideas to get you started: • Have a few tried and true recipes in your back pocket that you know are winners.

• Make your plate colorful! Prepare roasted vegetables and be surprised at what your kids like. Grab almost any veggie (i.e., sweet potatoes, green beans, beets, Brussels sprouts, squash), cut them up, drizzle with favorite oil and spices, and roast at 425 degrees until tender.

• Keep a pantry stocked with basic staples.

• Always have the basics for a fantastic salad on hand.

• Enlist the help of others. Lisa taught her 16-year-old son to make artisan bread and he makes it often (recipe on next page).

• Don’t be afraid to try new things!

“Bake something that smells good, but if it turns out like a brick, it’s still hot and smells good,” Lisa said.

• Check out Pinterest and be specific on searches (for example, Sunday dinner recipes).

• Try taking a cooking class or exploring a new food blog.

• We all get in a food funk … ask your friends. Often Lisa asks women in her running group what they fixed for dinner to “stir an idea.”

• Use the freezer. When cooking, make multiples and freeze for later.

(Broths, soups, lasagnas, enchiladas, and even pie crusts all freeze well.)

“In one hour, you can have the best pie on the planet!” Lisa said.

• Set a specific time one day a week to do weekly meal plans.

• Batch cook. This means preparing large quantities of individual foods to be used during the week. You can do this with rice, quinoa, meat for salads, stir-fries, or grain bowls, for example.

• Shop with a list and give online grocery shopping a try.

• Remember to record favorite meals.

• Look through your pantry before shopping.

• Keep a variety of favorite spices and herbs on hand.

• Set a time each week or month to cook large quantities of meats, wheat berries, and/or beans and then freeze in smaller portions for quick use later.

• Wash and prepare fruits and vegetables as soon as purchased.

• Use a slow or pressure cooker.

Lisa and James Clawson, parents of five and owners of Great Harvest Bread Co. in Logan.

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The best loaf of bread ever LISA CLAWSON contributing writer

INGREDIENTS 3 cups all-purpose flour ½ teaspoon (yep only ½ teaspoon) yeast 1 ¾ teaspoon salt 1 /2 cup water (not hot and not cold; just water) Add-ins of choice: I used ¾ cup dried cranberries and the zest of 1 lemon today, but you can use raisins, cinnamon, cheese, garlic, herbs, or spices (Montreal Steak Seasoning is great). Let your imagination take you wherever you want to go. Sweet or savory — you decide.

INSTRUCTIONS

In a large bowl combine all the ingredients and stir until blended; only a minute. It doesn’t look pretty, but don’t worry. Cover with plastic wrap and let the dough sit for 12-24 hours. It will rise a little and start to look really wet and bubbly — this is good. I have used the dough as early as 8 hours and as late as 36 hours later, and it always works — this is a very forgiving recipe.

After the long rest, turn dough out onto a floured surface. Lightly turn the dough onto itself a few times. Don’t knead this, you’re more or less just roughly forming the dough. Let it sit for 20 minutes. In the meantime, place your Dutch oven in a 450-degrees-Fahrenheit oven while it is preheating. The pan needs to stay in the hot oven about 20 minutes. Take the hot pan out of the oven and place the dough ball in the pan (you don’t need any grease or butter for the pan). The dough will kind of wrinkle up and look terrible, but trust me, it will look amazing in about an hour. With a sharp knife cut an X into the top of your dough. This will help it “tear” in a real rustic way. Place the lid on top of the Dutch oven and place the pan back in the oven.

Bake for 30 minutes at 450 degrees Fahrenheit with the lid on. Take the lid off and bake another 20 mins. The crust should brown nicely and when you tap the top of the bread it should sound hollow.

Remove the bread from the pan and let cool.

YIELD: 1 one-and-one-half pound loaf

36 | Winter 2020

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Supplements to Take During Pregnancy SHAUN KLOMP pharmacy technician, Spence's Pharmacy

WRITT E N BY

THE NUTRITIONAL NEEDS of a pregnant woman are critical for the ultimate health and development of her child. Not only is her nutrition important for the child while she is pregnant, but this nutritional foundation will impact her child for many years after birth.

Certain lifestyle and dietary changes are encouraged during pregnancy, such as avoiding

caffeine, alcohol, and prescription medications as much as possible. The adverse effects that are noted by the mother at this time are also noted by the developing baby and can have significant negative effects. Pregnant women are also encouraged to refrain from using artificial sweeteners, which have been shown to cause neurological damage in a developing child. Above all, a healthy diet of whole foods

that excludes processed or “fast� foods is a sound plan for the pregnant mother. There are many dietary and lifestyle changes that accompany pregnancy, but the changes just mentioned are critical for the healthy development of the child.

Most physicians recommend a prenatal vitamin for expectant mothers, one that contains a mix of essential vitamins and minerals such as: calcium, folic acid, zinc, and Vitamin D. Iron levels are particularly critical during pregnancy.

Low iron levels can affect the amount of oxygen available to the developing baby. If additional iron is necessary for the mother, some iron supplements provide iron as an amino acid.

Chelate and gluconate are excellent choices.

These supplements contain iron combined with amino acids, which serve to help improve the absorption of the iron and minimize gastric irritation.

If gastric irritation is a problem during this time, taking a vitamin supplement in the middle of a meal will help reduce the nausea that is sometimes experienced. Folic acid supplementation is a must during pregnancy.

Folic acid assists in the development of the child’s spine, brain, and neurological function, and helps prevent birth defects such as spina bifida. Look for a prenatal vitamin with at least 800 to 1,000 mcg of folic acid, or better yet, take the activated form of folic acid 5-MTHF 1,000 mcg.

Vitamin D is also important for proper bone development and a healthy immune system in both mother and baby. Vitamin D levels are easily monitored with a blood test. Omega-3 fatty acids are critical for formulation of a healthy nervous system and brain. DHA has been noted as essential for its ability to assist in healthy cognitive development. DHA can be found in quality omega-3 fish oil products.

Finally, in situations where morning sickness is problematic in the first trimester of pregnancy, vitamin B-6, or better yet, pyridoxal-5phosphate, taken each morning can help manage morning sickness. Ginger has also been found to help with the nausea of morning sickness and is an option that is safe for both mother and baby.

Pregnancy is a wonderful and special time. If you have any questions about supplements or medications to take during pregnancy, please contact your local pharmacy for further guidance.

38 | Winter 2020

Celebrate Valentine’s Day as a Family WR I T T E N BY

EMILY BUCKLEY editor in chief

AT FIRST THOUGHT, Valentine’s Day may be considered a romantic holiday, intended for couples to express their love for one another, but it is also a wonderful opportunity for parents and families to share the love all around. Here are few ideas to make the holiday meaningful for the whole family:

HEART SHAPED MEALS Serve your family a love-themed meal.

Heart-shaped pancakes or heart-shaped pizza are both fun and easy. You could also cut toast with a heart-shaped cookie cutter and cover it with cream cheese topped with strawberry or raspberry jam, eat red foods like spaghetti, or wet the rims of glasses or plastic cups and then dip them into pink or red sugar before filling the cups with sparkling apple juice or pink milk and eat by candlelight to make the meal fancy. Involve your kids with the food prep for extra time making memories or make it a surprise!

LOVE NOTES Slip a heart-shaped note into your child’s lunch box or under their pillow. You could also draw a large heart on the bathroom mirror at their height with a dry erase marker. Write “I love …” with an arrow pointing to the center of the heart shape. When your child looks in the mirror his or her face will be inside the heart!

HIDE-AND-SEEK HEARTS A favorite and very simple game for toddlers and young elementary children is to cut out paper hearts and hide them around the house for your kids to find.

Whoever finds the most wins a prize such as a small toy, treat, or book. Have enough prizes so everyone can have a turn being the winner.

CRAFT TIME Many busy parents don’t have or make time to sit down and create, cut, glue, paint, and glitter with their kids, but kids love it when parents get messy with them. Pull out the art supplies and spend time creating valentines together.

Focus on the moment and don’t worry about the mess until it’s time to clean up (together!).

PARENT-CHILD DATE NIGHTS Many people go on a date with their significant other to celebrate Valentine’s Day, but maybe you could take one of your children on a date instead. If you have multiple children, each parent could pair off with a child or take turns with different kids throughout Valentine’s week or month, so all the kids get to participate. Spending quality time together is a wonderful way to show your kids you love them and to keep communication lines open.

STAY HOME If going out isn’t right for you, set aside time to cuddle up at home instead. Make popcorn, pick up some favorite snacks, put on cozy p.js., and watch a favorite movie, play games, or read stories together. To make the night extra special for Valentine’s Day, add red sprinkles or M&Ms to the popcorn and choose movies or books that have a love theme.

HEART ATTACK Decorate your children’s bedroom doors with hearts with compliments written on them or decorate the front door so they are surprised when they arrive home from school.

SHARE THE LOVE Bake some Valentine’s Day-themed cookies together to share with someone you love or who may be lonely. You could also visit a local nursing home and hand out flowers or valentines to the residents.

TELL THEM YOU LOVE THEM The simplest, and possibly most meaningful way, to show others you care is to tell them. Go around the table at breakfast or dinner and have each family member state one reason why they love the others. Model the appropriate way to give and receive a compliment or expression of love, so your kids will learn to be sincere and gracious.

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