a Magazine for FUN women!
January/Febriary 2022
TM
Fashion trends
2022
TIPS for dry winter skin
Spotlight: Vanessa Kjersten Meet Vanessa Kjersten. She works in the Food and Nutrition Services department as a cook, clerk, and dietary aide at Alomere Health. Her career path began in the Philippines where she graduated in 1998 with a computer programming degree from the United School of Science and Technology. Since Vanessa was part of a large family, she got to work immediately after graduation to help support her family. Career and personal opportunities for a young woman in the Philippines weren’t abundant. So, when she met her future husband online, she was ready to start a new life in America. Kyle and Vanessa are happy building a family and careers in Minnesota’s lake country. With a household of two working parents and a five year old daughter, Kendra Abigail, life is busy for Vanessa.
When asked what talents and skills are required to excel in her position she says, “You need to be eager to learn and grow. Everyone here is a team player with strong values. And since every day is different, there is a huge variety of things to do in our department.”
And when it’s especially cold outside, she looks forward to when she can show her family around her home country of the Philippines to see her relatives and enjoy the warm weather.
As she matures in her role, Vanessa is excited for the future. “This is a large organization, so I have career growth opportunities at Alomere.”
Want to join our award-winning team? Visit AlomereHealth.com and click the “Careers” button to view all of the open positions.
On her days off, Vanessa is happy to spend the time with her family at the beach in the summer time, or ice skating in the winter. She likes walking downtown with the cute little shops, candy store, and movie theatre.
“I love my job at Alomere. It’s a positive environment and I get to expand my knowledge and skills working alongside experts in the field of nutrition. I also like the idea that my work is meaningful and that it makes a real difference. I really enjoy serving the staff at Alomere and all of our patients.”
Alomere Health is an equal opportunity employer.
It’s better here.
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2 Chicz January/February 2022
January/February 2022
Ring in the New Year!
Wow! Are we starting out 2022 with a bang! We filled this issue of Chicz with so many articles, you’ll be sure to find something that appeals to you. Inside this first issue of the year, you’ll find some great Valentine’s Day ideas for your loved ones near and far. We also have Pantone’s Color of the Year selection, as well as Benjamin Moore, Sherwin-Williams and Behr, along with ideas on how to use their color picks for 2022. Al Edenloff gives you great ideas on how to pair spaghetti and wine and we’ve got a fun do-it-yourself project to make your Super Bowl viewing even more fun. There are great articles on making your life better as Lowell Anderson helps you get ready to learn, we give you some simple strategies to combat stress as well as ways to embrace winter. Celeste Edenloff brings you the story of Margaret Senst, whose blood donations have traveled around the country in Real Chicz of Douglas County. Health information – both mental and physical, family time, safety tips and fashion ideas are all a part of this issue. Don’t miss a single one! Enjoy! Lori Mork, Chicz editor
To advertise in Chicz call 320.763.3133
Diann Drew, Publisher Lori Mork, Editor/Designer
Chicz is a publication of
Echo Press, 225 7th Ave. East Alexandria, MN 56308 ©2021 Echo Press
Send your feedback to:
chiczmag@gmail.com
HOW VITAMINS AFFECT THE BODY
11
PANTONE COLOR OF THE YEAR
Inside this issue The Learning Life. . . . . . . . . . . . . . . . . . . . 13 Guide to popular herbal teas. . . . . . . . 18 Kitchen hacks. . . . . . . . . . . . . . . . . . . . . . . 19 Puzzle and games. . . . . . . . . . . . . . . . . . 26 FASHION FOR 2022
12
Food and drink
10
DNA AND CAFFEINE
21
Family
Give these spaghetti and wine pairings a twirl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 This spaghetti sauce recipe is a family favorite. . . . . . . . . . . . . . . . . . . . . . . . . 9 How to brew the perfect cup of tea. . . . . . . 18 Hot cranberry orange cider is a tasty warmer. . . . . . . . . . . . . . . . . . . . . . . . . 18
Super Bowl bingo. . . . . . . . . . . . . . . . . . . . . . . . . 5 Rediscover the joy of skating. . . . . . . . . . . . . 15 Don’t skate? Enjoy a snow day! . . . . . . . . . . 15 How parents can keep kids safe at bath time. . . . . . . . . . . . . . . . . . . . . . . . . . 17 4 apps to help teen mental health. . . . . . . . 25
Life/Wellness
4 unique ways to celebrate Valentine’s Day. . . . . . . . . . . . . . . . . . . . . . . 24 Jewelry is the perfect gift. . . . . . . . . . . . . . . . . 24 Plan a hassle-free Valentine’s Day meal. . 24 A long-distance Valentine’s Day. . . . . . . . . . 24
Simple strategies to combat stress. . . . . . . . 4 The link between oatmeal and cholesterol . . . . . . . . . . . . . . . . . . . . . . 11 What to do about dry skin in winter. . . . . . 14 Take care of your hair this winter . . . . . . . . 14 How to choose a gym. . . . . . . . . . . . . . . . . . . . 28 4 tips for embracing winter. . . . . . . . . . . . . . 28 How sleep affects heart health. . . . . . . . . . . 28
Home
Similar yet different. . . . . . . . . . . . . . . . . . . . . . 10 How to prevent slips and falls in the bathroom. . . . . . . . . . . . . . . . . . . . . . 16
Community
Road to freedom: the story of Harriet Tubman . . . . . . . . . . . . . . . . . . . . . . 22 How to be a better ally. . . . . . . . . . . . . . . . . . . 23
Holidays
Your writers
Chicz contributing writers. . . . . . . . . . . . . . . 30
Real Chicz of Douglas County PAGE
6 January/February 2022 Chicz
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Simple strategies to combat stress Just about everyone experiences stressful situations. Sometimes a measure of stress can provide motivation; however, when stress becomes a chronic condition, it can cause tension headaches, indigestion, aches and pains, or even heart palpitations, and it may affect the mind by making it hard to concentrate or make decisions. Learning how to effectively manage stress is essential for individuals’ overall well-being. EXERCISE REGULARLY Exercise has many positives, including acting as a stress reliever. Aerobic exercise releases endorphins – natural substances that help a person feel better and maintain a positive attitude. Activities like yoga or Tai Chi also can relax the mind and body and promote physical health. TAKE MEDIA BREAKS A barrage of negative news stories or a continual stream of information can increase stress levels. A person can work to remain informed and still
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schedule media breaks. Shut off news programs, turn over the newspaper or tune out of social media from time to time. The Centers for Disease Control and Prevention recommends that individuals who are stressed out by world events reduce the number of times they read the news or check the headlines each day. MEDITATE OR PERFORM BREATHING EXERCISES Breathing and meditation can help alleviate stress, according to the American Heart Association. A quick meditation can provide some perspective. If a situation is stressful, go for a walk or take a few slow, deep breaths until the body relaxes. CHANGE NEGATIVES TO POSITIVES Negative self-talk may increase stress, but positive self-talk can help a person calm down. Individuals should practice positive self-talk every day. Instead of saying, “I hate when this happens,’ say, ‘I know how to deal with this, I’ve done it before.”
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Super Bowl
bingo
14 Firs
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Penalty Time
out
t goes for Depending on the size of your group, down Cheer it on 4th you may want to allow each person leaders down to only bingo once, but if you are Flag on the hosting a smaller party, you can play Touch allow them to bingo multiple times. down What type of prizes are you givP ic k ing? Are you planning to hand out Intersix ception small prizes for each bingo? What types of bingo will you play - regQB First ular and/or blackout? How many sack down games of bingo will you play, or will you play until everyone wins? Is there a final, large prize? If you are using brand names, make sure that the bingo spot for them is only marked once that brand is extra points plus a said or shown. field goal) – or other combinations of You can make your game more inclusive points. by adding in parts of the actual game such Instead of words, you can also use as penalty flags, first downs, field goals or symbols representing items such as a cell touchdowns. You can also include num- phone, slice of pizza or a microphone. bers, such as different point totals – 14 Hand out bingo cards and markers, (two touchdowns and two extra points), 3 then enjoy the game and the commer(field goal), 27 (four touchdowns and four cials!
If you’re looking for a easy and fun game to play during this year’s Super Bowl, why not make your own Super Bowl bingo cards? Your cards can be as simple or as complicated as you want, using the game, celebrities and brands that will be featured in this year’s game. One of the easiest of these is basing your bingo game on the commercials. You can keep it basic, using items like drink commercial, service commercial or snack commercial, or you can make it more difficult, using specific brands. There are always 30 or more commercial options each year, so you can create a variety of cards to keep multiple people from getting a bingo at the same time. You can use whatever you wish as markers for your cards - from M&Ms to reusable markers. Before the games begin, decide on what rules you want to incorporate into your game. How many times can a person bingo?
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real chicz of douglas county
Alexandria donor’s blood has
TRAVELED around the
COUNTRY
Senst urges others to give blood
By Celeste Edenloff When Mathilda Senst was 18, she donated blood for the first time. She did it because there was a competition between students where she was attending college, which at that time was the Alexandria Technical College. Plus, her sister, Cecilia Haffner, who is from Alexandria, had also been donating and Senst, who now lives in Forada, was so happy that she was finally old enough and could also donate. “Cecilia and I then started going to different towns. It was so much fun,” said Senst. “We donated in Fergus Falls, Herman, Brandon, Minneapolis and of course, Alexandria.” She has also donated in Glenwood, Osakis and Battle Lake. Now, at the age of 69, Senst has donated more than 130 pints which equals more than 16 and a half gallons. Her original goal was to donate all the blood in her body, or what would be the equivalent, which is between 10 and 12 pints.
That goal was easily hit and surpassed tenfold. Now, her goal is to just keep giving as long as she can. Senst, who is the 12th of 16 siblings, said Haffner’s father-in-law had been ill and received blood many times, so she understands the importance for people to donate their blood.
They tell me where my blood is going and my blood has been to way more places than I (physically) have been. MATHILDA SENST
Alexandria blood donor She currently donates whole blood and tries to do so every 56 days. She most often does, she said, except if she is out of town or feeling ill. Both her children, a son who is a lineman and volunteer firefighter in Sauk Centre and her daughter, a special education teacher in Wadena, have also donated, and so has her husband, Steven. “I would much rather give my blood than receive blood,” said Senst, who said
Mathilda Senst, 69, of Forada, holds the pins she has received for donating blood. She has been donating since the age of 18 and has given more than 130 pints of her blood to the American Red Cross. she has been fortunate enough to never have had a need for a transfusion. “I am glad I am able to give.” For Senst, she said it has just become normal for her, part of life. And throughout the years, she has learned little tricks to make it go smoother for her. For instance, she said if she drinks a can of pop in the morning before her afternoon appointment, she gets done faster. She said it now only takes about eight to 10 minutes for her blood to be drawn when it used to take a lot longer. SENST continued on page 20
GIVE – LOCAL DATES AND TIMES
JANUARY IS NATIONAL BLOOD DONOR MONTH
Monday, Jan. 10 – 1 to 6 p.m. at St. Mary’s Catholic Church, 420 Irving St., Alexandria Tuesday, Jan. 11 – 9:30 a.m. to 3:30 p.m. at St. Mary’s Catholic Church, 420 Irving St., Alexandria Wednesday, Jan. 12 – noon to 6 p.m. at Village Hall, 105 Holmes Ave., Brandon Monday, Jan. 24 – 10 a.m. to 4 p.m. at Cornerstone Church, 202 7th Ave. E., Alexandria Thursday, Feb. 10 – 10 a.m. to 3 p.m. at Alexandria Motors, 3710 Hwy. 29 S., Alexandria Thursday, Feb. 17 – 10 a.m. to 4 p.m. at Alexandria Technical and Community College, 1601 Jefferson St., Alexandria Monday, Feb. 21 – noon to 6 p.m. at the Viking Plaza Mall, 3015 Hwy. 29 S., Alexandria Tuesday, Feb. 22 – noon to 6 p.m. at the Viking Plaza Mall, 3015 Hwy. 29 S., Alexandria Thursday, Feb. 24 – First Lutheran Church, 1655 18th Ave. E., Alexandria Monday, Feb. 28 – 10 a.m. to 4 p.m. at Cornerstone Church, 202 7th Ave. E., Alexandria
6 Chicz January/February 2022
REQUIREMENTS BY DONATION TYPE WHOLE BLOOD DONATION: Donation frequency: Every 56 days, up to six times per year You must be in good health and feeling well You must be at least 16 years old in most states You must weigh at least 110 pounds POWER RED DONATION:
(separates red blood cells and returns plasma/platelets to you)
Donation frequency: Every 112 days, up to three times per year You must be in good health and feeling well Male donors must be at least 17 years old in most states, at least 5-foot-1 tall and weigh at least 130 pounds Female donors must be at least 19 years old, at least 5-foot-5 tall and weigh at least 150 pounds PLATELET DONATION: Donation frequency: Every seven days, up to 24 times per year You must be in good health and feeling well You must be at least 17 years old in most states You must weigh at least 110 pounds AB ELITE PLASMA DONATION:
(separates plasma, then returns your red blood cells/platelets to you)
Donation frequency: Every 28 days, up to 13 times per year You must have Type AB blood You must be in good health and feeling well You must be at least 17 years old You must weigh at least 110 pounds
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January/February 2022 Chicz
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Give these spaghetti and wine pairings a twirl By Al Edenloff
Mamma mia! There’s nothing quite like a romantic meal of al dente spaghetti topped with a rich red sauce, a bit of cheese and the perfect bottle of wine to bring it all together. A couple of ideal opportunities to enjoy this simple yet elegant dish are coming up. Jan. 4 is National Spaghetti Day and Valentine’s Day is
Feb. 14. Or course, you can also twirl some spaghetti for an anniversary or birthday celebration. The National Day 365 website offers this description of National Spaghetti Day: The mind craves and the taste buds melt at the sight of a well-garnished plate of spaghetti. The dish is of Italian and Sicilian origin, and it has gained popularity around the world – the spaghetto in Italian means a thin string. Millions around the world love spaghetti and enjoy National Spaghetti Day. It is traditionally served with tomato sauce, grated hard cheese such as pecorino, Romano, Parmesan, and Grana Padano. A spaghetti bowl with tomato sauce is certainly the most loved dish for all parmesan cheese lovers.
Choosing the wine to go with your spaghetti all comes down to the sauce. Here are five options: Tomato-based spaghetti. Go for a lighter-bodied wine, such as a bright and lively Pinot Noir. Another good option is Zinfandel, which generally has a high acidity but will bring out a richness in the spaghetti because it’s more full bodied. If you like a meat sauce on your spaghetti, try a wine that will hold up to the hearty dish and bring out all that beefy flavor – Cabernet Sauvignon. If you’re more in the mood for a pesto-based spaghetti, pair it with an herb-driven wine, such as Sauvignon Blanc, Cararratto or Vermentino. Another option is to ditch the red sauce and go with a creamy, cheesy spaghetti recipe. A delicious pairing would
be Chardonnay or a floral red wine. If you’re a spicy meatball person, you can’t go wrong with sipping a Sangiovese. Another option is Zinfandel, which typically has spicy and peppery notes that can bring out the best in the sauce. These are just the tip of the bottle of all the pasta pairings and wine choices out there. Experiment around with different sauces and wine pairings. Bring home a fine Italian wine and you’re all set for a Lady-and-the-Tramp moment.
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HOME DECOR • AREA RUGS • INSULATION
is...
This spaghetti sauce recipe is a
family favorite By Lori Mork
This is my go-to sauce for all pasta dishes from spaghetti to lasagna. It’s an adaptation of a recipe from my (very) old Betty Crocker cookbook. MY FAVORITE SPAGHETTI SAUCE INGREDIENTS: 2 lbs. ground beef
1 medium onion, finely chopped (about 1/2 cup) 2 15-oz. cans tomato sauce 2 12-oz. cans tomato paste 2 envelopes Italian spaghetti sauce mix 1 green pepper, finely chopped (I leave this out - my family doesn’t like green peppers, but many people do) 3 cups water
1 Tbsp. sugar 1 tsp. oregano leaves 2 cloves garlic, crushed 1 bay leaf, crumbled 1 can pitted ripe olives, drained and sliced (optional) DIRECTIONS: Cook ground beef, onion and green pepper until meat is brown and onion is tender,
stirring occasionally. Add garlic and cook for a few minutes until garlic softens. Stir in remaining ingredients. Cover and simmer 1-1/2 hours, stirring occasionally. You can also put sauce in a slow cooker and cook on low for for 2-3 hours. Serve over pasta.
January/February 2022 Chicz
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Similar, yet different
Three paint companies select similar tone for their color of the year
For the first time, three of the powerhouse paint companies have selected similar colors as their pick for the color of the year. Sherwin-Williams, Benjamin Moore and Behr have all selected a shade of light green to be the building block for design ideas in 2022. These pale, earthy green selections, which elicit a feeling of calmness and peace. And, after more than a year and a half of stressful uncertainty in the world around us, this may be the reason all three paint companies landed on their selections.
With their earthy tones inspired by nature, all three colors appeal to those looking for more natural elements in their homes. Behr ’s Breezeway, with its silver-green tone similar to sea glass, has a touch more blue to its feel that the other two and gives a coastal touch to a room. Breezeway is the perfect tone to lighten a space and allow it to feel welcoming. This color would pair well with natural greenery, as well as linen or jute. Evergreen Fog by Sherwin-Williams picks up a grey tone in its green for a neutral feel that can pair with just about anything. A shade darker than the
others, Evergreen Fog evokes the feeling of a still forest – calming and soothing. Pairing this color with darker greens and rusty red tones, as well as natural woods, will give a feeling of autumn. Those who love earth tones can use this color in an entire room, especially if it’s filled with natural light. Benjamin Moore’s October Mist also carries a silver-green sage tone and lends a feel of quiet and harmony. Its neutral feel also allows for individual creativity, pairing with most any style. As another earthy tone, October Mist can be brought to life with striking whites as well as neutral, woodsy tones. Add some natural wood elements for a perfect blend of soft and organic.
Pantone Color of the Year 2022: Pantone 17-3938 Very Peri
Fresh and vibrant describes Very Peri, a periwinkle blue with violet red undertones, created specifically by Pantone as its Color of the Year for 2022. This is the first tie in the history of the Pantone Color of the Year program, which began in 2000, that a new color has been created.
Elicting feelings of creativity and joy, according to its creators, Very Peri can be used in home decor and interior design for a touch of freshness suitable for everything from accent pillows or lamps to furnishing and wall color. The pop of color will catch the eye no matter how it’s used.
10 Chicz January/February 2022
How different vitamins affect
With the new year, many people take inventory of their personal health and strive to make positive changes. Being more conscientious of the foods they put into their bodies is a start, but some individuals may wonder if supplementation can help them go one step further. Nutrition Insight reports that 77 percent of American adults consume dietary supplements, and Nutraceuticals World indicates 98 percent of adult supplement users are taking vitamins and minerals. Individuals considering supplements should always discuss them with their physicians prior to including them in their health regimens. Vitamin A (retinoids/carotene): Beta carotene can be converted into vitamin A as needed. It plays an important role in vision, keeps tissues and skin healthy, and also is involved with bone growth. Vitamin B1 (thiamin): Helps convert food into energy, and is essential for brain health and nerve function. Vitamin B2 (riboflavin): This works with other B vitamins by promoting growth and the production of red blood cells.
the body
Vitamin B3 (niacin): Helps convert food into energy. It’s also essential for healthy skin, blood cells, brain, and nervous system function. Vitamin B5 (pantothenic acid): Helps make lipids, neurotransmitters, steroid hormones, and hemoglobin in the body. Vitamin B6 (pyridoxine): This vitamin may reduce the risk of heart disease by helping to lower homocysteine levels. It also helps convert tryptophan into niacin and serotonin, a mood-regulating neurotransmitter. Vitamin B9 (folate): Vital for new cell creation, it helps prevent brain and spine birth defects when taken early in pregnancy. It also may lower risk for colon cancer risk. Vitamin B12 (cobalamin): Vitamin B12 is important for metabolism and energy production. It also helps form red blood cells and maintain the central nervous system. Vitamin C (ascorbic acid): This is an important antioxidant that promotes healthy teeth and gums. It also helps the body absorb iron and maintains healthy
THE LINK BETWEEN OATMEAL AND LOWER CHOLESTEROL
The European Food Information Council notes that beta-glucan, a dietary fiber found in oatmeal, has certain properties that can help individuals lower levels of cholesterol in their blood. In fact, the EUFIC cites research that consuming three grams of dietary beta-glucan each day may reduce “bad” cholesterol levels by as much as 10 percent. tissue by promoting wound healing. Vitamin C may help boost the immune system to help with illness prevention or recovery. Vitamin D (calciferol): Also known as the “sunshine vitamin,” vitamin D is made in the body after individuals spend time in the sun. It is hard to get enough vitamin D from food sources alone. Vitamin D also helps the body absorb calcium, which is vital for healthy bones and teeth. Vitamin E (tocopherol): An antioxidant that helps the body form red blood cells and use vitamin K. Scientists also are studying a potential relationship between vitamin E and a lower risk for Alzheimer’s disease.
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GREEN SUNGLASSES Look for classic greens shades to make a comeback this year. Use them to make a statement with a plain T-shirt or neutral clothing, or pair them with a black ensemble. Those green shades also pair well with a variety of colors in varying shades such as teal, aqua and yellow.
BERET HATS The beret is back! Jumping into fashion in the 1920s, berets have been part of western fashion for many years. Chic and sophisticated, this Frenchinspired accessory is making another debut in 2022. Flexible in their usage, berets can be worn flat on the top of your head about three-fourths of the way up your forehead and a little behind your ears; or slanted to one side of the head; or even pulled completely down over your ears. Try it out ahead of time to see what works the best for you.
WHAT’S TRENDING FOR 2022?
Keep an eye on these fashions Each year at this time, runways are filled with styles that designers hope will resonate with customers as they head into the new year. But what will some of those fashion trends be in 2022?
RUCHED DRESSES Form-fitting, the ruched dress is perfect for any occasion and is flattering in any circumstance. As a mini dress, you can add elements like gold jewelry, strappy sandals or knee boots to dress it up or down.
COLORED LEATHER GLOVES Bring a spark of color to your outfits with leather gloves in a myriad of colors. Solids, neutral or dark shades can go with many different accessories or jackets, but there are great options in a variety of patterns and colors to fit any palette. LONG LEATHER AND PU (POLYURETHANE LEATHER) COATS Long leather and PU coats are all the rage, and give a upscale feel to any outfit.
BEADED EMBELLISHMENTS Beads can elevate any outfit, from a cocktail dress to a jean jacket. Try pairing a beaded top with chunky boots and jeans, or add beaded elements to a jacket, a blouse or a favorite pair of pants. Layering beaded elements with casual pieces can give you different looks all year long.
12 Chicz January/February 2022
JACKETS WITH FRINGE Every few years, fringe makes a comeback, and 2022 is one of those years. This fashion statement brings movement to your outfit and this year, you’ll see it on denim as well as wool coats and capes. It’s easy to use different layers with fringes, adding flared pants or long skirts. There are plenty of beautiful shades for fringe as well, like the ever-popular browns, camel and even cream.
Try this long coat in neutral tones, traditional black, animal print or deep brown. Paired with a sleeveless blouse and pants or skirt, this jacket gives you a polished look. CUT-OUTS Cutouts, especially in form-fitting dresses or tops, are everywhere on the runways. Paired with a leather skirt or flared pants, a cutout top is effortless sophistication.
You can also find cutouts in body-fitting midi dresses and tight tops. If you want to give it a more casual look, pair a cutout top with your favorite jeans. FORM-FITTING CATSUITS If you’re looking for an outfit that will add zing to your wardrobe, the catsuit is it. Fitted to your body, a catsuit can be worn just about anywhere. You can add an oversized coat and wear it completely unadorned to make a statement wherever you go.
Get ready to
LEARN By Lowell Anderson
Throughout the new year, we’ll be looking at some specific skills you can improve to increase your ability to learn more effectively. Going along with the theme of a new year, one of the first things we’ll focus on is getting organized and preparing yourself to learn. To make it simple, we’ll break it down into three steps: Step 1: Decide what to learn. Although this may sound obvious, deciding precisely what you want to learn could be one of the most important actions you take. All too often we set learning goals that are too ambitious, not specific enough or not
customized to what is really important to us. This can lead to frustration, lack of progress and maybe even giving up. Let’s say my goal for the year is to learn to play guitar better. Rather than just commiting to playing an hour a day, I may decide I want to learn 15 songs really well. In addition I may decide I need to learn all the basic scales, some specific chords, and a few new expressive techniques. Although these might not be the only things I practice, making them a priority will move me toward my goals a lot quicker. Then, I can decide on new priorities and goals and keep moving ahead. The key is to not try to learn everything all at once and to
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The Learning Life be clear on precisely what it is you really want or need to learn first. Step 2: Develop a learning plan. Now that you’ve clarified what you are going to learn, it’s time to decide how you will go about learning it. This could include when you will learn, how much time you will commit to learning, and even where you will do your learning. It will also include deciding on a learning method, which could include actual classes (in person or online), learning from books or web sites, or using a variety of sources to find whatever is needed at the time.
Step 3: Get supplies. What you need for supplies will vary with what you are learning, just make sure you have what you need before you get started. Depending on how you are learning, you may need books, a laptop, notebooks, pens and highlighters, and digital resources. Also, make sure you have whatever you need to stay organized and take notes, whether it’s a paper notebook or software on a computer. Regardless of what you are learning, taking some time to get organized and prepared before you get started will go a long way toward ensuring that you meet your goals this year.
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What to do about dry skin in winter Low temperatures, cold winds and dry indoor air can make skin lose moisture in winter. Here are some tips to help you keep your skin soft and hydrated this season. TAKE SHORTER SHOWERS. Long, hot showers might be enjoyable, but they also remove your skin’s protective oils and dry it out even more. Spend less time in the shower or bath, and opt for lukewarm water instead. USE THE RIGHT SOAPS. Gentle cleansers or creams that contain nut butters or oils, for example, will protect your skin against damage while also keeping it hydrated. You should also avoid using exfoliants.
MOISTURIZE REGULARLY. For deep-penetrating skincare, use fat-based body butters and moisturizers or thermal water. If your skin is particularly dry, choose a rich, soothing cream. For best results, apply the product immediately after showering or washing your hands while your skin is still damp. STAY HYDRATED. Be sure to drink plenty of water throughout the day. Additionally, you can maximize your skin’s health by eating foods that are rich in omega-3 fatty acids. If your dry skin persists despite a rigorous care routine, consult a doctor or dermatologist. They may be able to recommend habits or products adapted to your specific needs.
WHAT ELSE YOU CAN DO
Here are some other ways to combat dry skin that are effective if practiced consistently:
Use a humidifier at approximately 60 percent in the winter.
Use a shaving cream or gel when shaving. Leave it on your skin for a few minutes before you begin.
Avoid making your skin worse by using washcloths, scrub brushes or bath sponges. If you need to use them, use a light touch. When drying, pat or blot your skin rather than rubbing.
Don’t scratch! Moisturizers can help control itch, and cold compresses or packs can help with especially itchy spots.
Do your laundry with fragrance-free detergents. Also avoid fabric softeners when possible.
Stay away from perfumed or deodorant soaps, as well as alcohol products that can strip away natural oils.
Wool and other fabrics that irritate the skin should be avoided.
Take care of your hair this winter
Let’s face it. Not only is cold winter air hard on your skin, it can create havoc with your hair. Dry indoor air creates static electricity and leaches moisture from your beautiful locks. But you can protect your hair this winter if you treat it gently, according to the Cleveland Clinic, especially if you have damaged or fine hair.
AVOID COLORING OR BLEACHING. Treating your hair with chemicals, especially going lighter with bleach or lighteners, breaks your hair down and can take your hair a long time to recover. If you do treat your hair, do your research to find out which are the least damaging to hair. Extending the time between treatments will also help minimize damage.
BRUSH GENTLY. In the winter, when your hair is already damaged, it’s important to brush it gently, especially when it’s wet. It’s best to wait until your hair is less damp before combing or brushing. If it’s at all possible, air dry your hair to keep from drying it out further.
STAY AWAY FROM CERTAIN STYLES. Avoid styles like braids or buns that pull your hair tightly, causing it to break. Do not use rubber-based bands which can put more stress on your hair. Instead, opt for natural fabric bands that won’t break hair.
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FIGHT STATIC. Keep your hair moisturized as much as possible in the winter since the air is dry and static electricity builds up. WASHING IN WINTER. How often you wash your hair in the winter depends on how much oil your scalp produces.
You should also keep it moisturized with an oil or conditioner, depending on the type of hair you have. Conditioners will help bind hair fibers together. DON’T SKIP TRIMS. Make sure to keep up with your regular haircuts to remove damaged ends. HEALTHY DIET, HEALTHY HAIR. Your diet affects your hair and a healthy diet contributes to healthy hair. Adding vitamins such as iron, vitamin D, vitamin C and vitamin A are important. Biotin, an H-vitamin, also seems to help hair. AVOID STRESS. Believe it or not, stress can make your hair fall out, so reducing stress is not only good for your mental and physical health, it’s good for your hair, too. Source: Cleveland Clinic health.clevelandclinic.org
Rediscover the joy of
ice skating
If you’ve never experienced the joy of gliding across a frozen lake or simply haven’t ice skated in years, consider making time for this activity during the winter months. Ice skating is a fun and affordable pastime, and since it’s a low-impact sport that’s gentle on the joints, it can be suitable for people of all ages. What’s more, most people can master the basics in less than an hour. Furthermore, ice skating is great aerobic workout that can improve your balance and cardiovascular endurance, strengthen your abdominal and leg muscles and fine-tune your motor skills. If you want to go ice skating this year, there are plenty of places you can lace up your skates, including indoor and outdoor rinks, forest trails and certain lakes, ponds and rivers.
DON’T SKATE? ENJOY A SNOW DAY! Spending time at home on a cold, snowy day can be a great way to relax and unwind. Whether you feel like immersing yourself in a book, flipping through a magazine, watching a TV show, painting your nails or treating yourself to a movie marathon, here are a few winter-day essentials: Scented candles or essential oils Comfortable pillows and blankets
Warm socks and slippers Soft clothes or pajamas Warm drinks like coffee, tea and hot chocolate Small treats like candies or chocolates Soothing treatments like bath bombs or face masks In addition, be sure to turn off your phone and disconnect from social media.
Imagine… your greatest goals within reach. Let’s work together. Contact me today and schedule a consultation. Wendy Oksness LPL Financial Advisor D: (320) 460-7488 E: wendy.oksness@lpl.com 405 50th Ave W, Alexandria MN mmfcu.org Securities and advisory services are offered through LPL Financial (LPL), a registered investment advisor and broker-dealer (member FINRA/SIPC). Insurance products offered through LPL or its licensed affiliates. Mid Minnesota Federal Credit Union (MMFCU) and Mid Minnesota Investment and Retirement Services (MMIRS) are not registered as a broker/dealer or investment advisor. Registered representatives of LPL offer products and services using MMIRS and may also be employees of MMFCU. These products and services are being offered through LPL or its affiliates, which are separate entities from, and not affiliates of, MMFCU or MMIRS. Securities and insurance offered through LPL or its affiliates are:
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How to prevent slips and falls in the bathroom Bathrooms can serve as sanctuaries, providing a warm tub to soak in after a long, weary day or a private place to retire for a few minutes of peace and quiet. Bathrooms also can be dangerous places, as research has noted that most slip and fall accidents that occur at home will happen in the bathroom.
The combination of hard surfaces and moisture from sinks and showers can create dangerous conditions. Furthermore, bathrooms tend to be small spaces, so should a fall occur, it’s more likely a person will hit various surfaces on the way down. In honor of National Bath Safety Month, here are some
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tips for making your bathroom more safe: Keep the bathtub clean. Soap residue or other grime can contribute to slippery conditions in the shower and tub. Cleaning these surfaces frequently can improve traction. Declutter the space. Remove extraneous items from the bathroom that can pose as tripping hazards. Choose the right bath mat. Bath mats can contribute to slips and falls. For those who cannot live without them, choose a mat with slip-resistant backings and add double-faced tape for added security. Limit moisture. Use a weighted shower curtain or install shower doors to prevent water from getting on the floor. Mop up any water or additional condensation to
help dry the bathroom. Install an exhaust fan to help vent moisture that can condense and accumulate on the floor and fixtures. Improve bathroom lighting. Make sure lighting in the bathroom illuminates all areas. Wear non-slip shoes. Wearing non-slip shoes when in the bathroom can reduce the chances of slipping on wet floors. Install a walk-in shower or bathtub. These lipless fixtures can assist those who have difficulty entering a standard tub or shower. Grab bars also can help with maneuvering in and out of the shower area. Use a raised toilet seat. A raised toilet, or one with a special seat that reduces the distance one has to go to reach a seated position, may help prevent falls.
How parents can keep kids safe at bath time Bath time can be fun for young children and their parents. Many children love playing in the water, while their parents enjoy hearing their kids laugh and play with their rubber ducks and other bath toys. It’s easy to focus on fun at bath time, but it’s important that safety remains the utmost priority when bathing children. The American Academy of Pediatrics recommends parents take the following steps to keep bath time as safe as possible. Make the bathroom inaccessible. Children who love playing in the bathtub may try to access the bathroom even when it’s not bath time. The AAP notes that the simplest way to avoid bathroom injuries is to make the room inaccessible so curious kids cannot get in the room when
parents aren’t keeping an eye on them. Remain in the bathroom at all times. Bath seats and bathing aids can be effective, but they won’t prevent drowning. Children can drown in a few inches of water, so parents must remain in the bathroom at all times while kids are in the tub. Use a no-slip strip in the tub. A no-slip strip or a non-slip bath mat can ensure kids don’t slip and fall while in the tub. That’s especially important as children reach the toddler stage and older, when many youngsters tend to stand up and move around in the tub. Control water temperature. The AAP advises parents to adjust their water heaters so the hottest temperature at the faucet is no more than 120 F. Test the water tempera-
ture using your wrist or elbow. Water for youngsters’ baths should be warm, but not hot. Unplug and store all electric appliances. It may be convenient for adults to keep hair dryers, razors and other electric appliances in the bathroom, but doing so is dangerous. Unplug all electric appliances and store them in
a locked cabinet when they are not in use. The AAP notes that using electric appliances in rooms where there is no water is preferable to using them in the bathroom. Bath time is fun for both children and their parents, though it’s vital that parents take safety seriously when bathing their youngsters. 001517702r1
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JANUARY IS HOT TEA MONTH
Guide to popular
herbal teas
With January being “Hot Tea Month,” what better time to learn about a few popular herbal teas. Tea is known to be a healthy beverage. Black, green and oolong teas get their fair share of health-boosting attention, but a grouping of teas, which technically are not true teas at all, also can be a boon to the body. Consumption of herbal tea predates consumption of Chinese black tea. Since they do not contain leaves of the camellia sinensis (tea) plant, herbal teas really aren’t tea at all, but have been given the tea moniker because they are often steeped in a manner similar to tea. Herbal teas are made from herbs as well as dried fruits, flowers and spices. The health and wellness information site Healthline says that certain herbal teas have health-promoting properties. Herbal teas have been used by various cultures for medicinal purposes for hundreds of years. Herbal tea can be used to boost the immune system, to relax and unwind, to alleviate pain, or just to warm you up on a chilly day. Even though herbal teas may seem all-natural, it is wise to check with a doctor before including them as part of a health-boosting regimen to confirm that they won’t produce any adverse reactions with medications. That’s especially important for women who are pregnant or planning to become pregnant. Herbal teas come in various flavors. The following are some of the more pop-
ular herbal teas and their potential health benefits.
CHAMOMILE TEA Chamomile is best known for its calming effects, and it is sometimes used as a mild sleep-inducer. A study of 34 patients with insomnia found marginal improvements in waking up during the night, time to falling asleep and daytime functioning after taking chamomile extract twice a day, as published by the National Institutes of Health’s PubMed Central. Some studies suggest that chamomile can reduce symptoms of premenstrual syndrome, and it may have anti-inflammatory and antibacterial properties as well. PEPPERMINT TEA Those who enjoy peppermint tea often do so to soothe an upset stomach. Nutritionist Dr. Simran Saini from Fortis Hospital in India says that peppermint tea also can promote weight loss and reduce heartburn and may help people relax. TURMERIC TEA Turmeric tea has anti-inflammatory properties that may be beneficial for anyone who has an autoimmune disease like arthritis and fibromyalgia. The anti-inflammatory properties also can help with symptoms of migraines and other minor aches and pains. GINGER TEA A study from researchers at Columbia University who examined 10 overweight
HOW TO BREW THE PERFECT CUP
Brewing the perfect cup of tea involves a few different variables. One of the components of the process is understanding how water temperature will bring out the best flavor in the tea. According to the independent tea company Two Teas and Bud, if teas are not steeped at hot enough temperatures, they may lack a full depth and breadth of flavor. The darker the tea, the hotter the water temperature should typically be. The basic rule of thumb is that black tea and herbal teas should steep at a full boil, which is between 208 F and 212 F. Green and white teas are more delicate. When preparing such teas, the water should be at just off-boil temperatures, between 170 F and 185 F. If you are brewing loose tea, scoop 1 teaspoon per large cup of water (around 12 ounces). In fact, teaspoons get their name due to their use when measuring tea. men found that drinking hot ginger tea increased the men’s feelings of fullness and reduced hunger. Ginger also may improve blood sugar control for people with type 2 diabetes. Herbal teas can be part of a health plan that involves all-natural remedies for common ailments.
Hot cranberry-orange cider is a tasty warmer Not into tea? Here is a hot drink to help you warm up on a cold winter night. CRANBERRY ORANGE CIDER INGREDIENTS: 2 cups cranberry-apple juice 1 cup orange juice 1 cinnamon stick 2 orange slices 1 Tbsp. honey
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DIRECTIONS: In a medium saucepan, bring cranberry-apple juice, orange juice, cinnamon stick and orange slices to a boil. Cover; reduce heat and simmer for 5 minutes. Remove the cinnamon stick and orange slices. Stir in the honey. Serve warm and garnish with additional orange slices & cinnamon sticks.
KITCHEN
Hacks
Are you always looking for good tips and tricks to make food prep or work in the kitchen easier? Here are a few ideas to get you started! Make extra large ice cubes for pitchers using a cupcake pan and lemon slices. Place a wooden spoon over the top of your boiling pot to prevent the water from boiling. Remove food residue and smells from your wooden chopping board by rubbing it with coarse salt. Let the salt sit on the board for 10-15 minutes, then wipe it down with a lemon.
PRESERVE HERBS Freeze fresh herbs in water or olive oil inside of an ice tray to preserve them.
STOP MICROWAVE DRYNESS Prevent food from getting dried out in the microwave when you reheat it by placing a cup of water next to your piece of food in the microwave.
Keep a lemon slice on a cut avocado to prevent it going brown. Use a freezer bag snipped at a corner for impromptu icing emergencies. Use frozen grapes to keep wine cool without watering it down. Peel garlic quickly by separating the cloves of the bulb, then smashing each clove with the flat side of of a chef’s knife. Peel fruit easily by microwaving it for 20 seconds first. The peel should slide right off. Keep brown sugar soft by placing an orange peel or apple slice in the airtight container with it.
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SENST from page 6 Besides knowing that she is helping people, one of her favorite parts of giving blood is knowing that when she is done, she gets a treat from Roers Bakery. “Roers Bakery has been donating rolls for years,” she said. “So, when I get done, I get to eat one of their donuts.”
DOUGLAS COUNTY 2020 STATS 66 blood drives 2,329 units of blood collected 2 to more than 4 volunteers per blood drive (depends on size of drive and who can volunteer)
Another interesting tidbit that Senst shared is that she knows where her blood is going. Through the Red Cross bloodmobile app on her cell phone, she learns all sorts of interesting facts and that is one of them. “They tell me where my blood is going and my blood has been to way more places than I (physically) have been,” she said. “My blood has gone to Colorado, Virginia and so many different places. It’s really neat.” And, Senst said it is not a difficult task to donate your blood. The whole process from start to finish only takes about an hour, she said. “There is such a need for it now,” she said. “If this 69-yearold lady can do it then the 18-year-old and older crowd can do it. The need never stops.” Even during the COVID-19 pandemic, Senst said people
DANGEROUSLY LOW BLOOD SUPPLY
After each gallon of blood she has donated, Mathilda Senst of Forada has received a pin. She has donated more than 16 gallons in the past 51 years. can still donate blood. She said there is information on the Red Cross website, redcrossblood.org, about where and when the blood
drives are and how to sign up for an appointment. “One donation can help, so just do it,” she said. “It is doable!”
The Red Cross is experiencing the worst blood shortage in over a decade. The dangerously low blood supply levels have forced some hospitals to defer patients from major surgery, including organ transplants. Your donation is desperately needed. Please schedule an appointment to give now. One blood donation can potentially save up to three lives – each unit of blood is composed of different components: red cells, white cells and platelets, and plasma.
FACTS ABOUT BLOOD NEEDS Every two seconds someone in the U.S. needs blood and/or platelets. Approximately 29,000 units of red blood cells are needed every day in the U. S. Nearly 5,000 units of platelets and 6,500 units of plasma are needed daily in the U.S. Less than 38% of the population is eligible to give blood or platelets. Nearly 16 million blood components are transfused each year in the U.S. Sickle cell disease affects 90,000 to 100,000 people in the U.S.
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About 1,000 babies are born with the disease each year. Sickle cell patients can require blood transfusions throughout their entire lives. The average red blood cell transfusion is approximately three units. A single car accident victim can require as many as 100 units of blood. Blood and platelets cannot be manufactured; they can only come from volunteer donors. The blood type most often requested by hospitals is type O.
DNA determines your reaction to caffeine Caffeine is the most widely consumed psychostimulant in the world, but did you know your genetic code can determine if it has a positive or negative effect on your body? Here’s a quick overview. REACTIONS Consuming caffeine increases blood pressure and dilates blood vessels. While this can have a feel-good effect on some people, others may experience heart palpitations as a result. One of the reasons for this
difference in reactions is a specific enzyme that’s responsible for metabolizing it. Genetic variation determines how fast your kidneys can eliminate caffeine from your body. Consequently, it has practically no effect on people whose bodies can get rid of it quickly, but, it can increase the risk of hypertension in people whose bodies eliminate it slowly. CONSUMPTION The amount of coffee you drink may also be linked to
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COFFEE DRINKS
Size in Caffeine ounces (mg)
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If you’re concerned about your caffeine intake, make sure to discuss the issue with your doctor at your next appointment.
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Road to freedom:
the story of Harriet Tubman Every year, Americans celebrate Black History Month in February to honor the legacy of Black people in this country. Nevertheless, the contributions of African Americans deserve to be recognized throughout the year. One proposed form of commemoration is the initiative to put abolitionist Harriet Tubman on the front of the $20 bill. Born into slavery in the 1820s in Maryland, Tubman demonstrated bravery and resistance starting at an early age when she intervened to prevent her master from beating an enslaved man. At 27, Tubman fled to Philadelphia to gain her freedom but returned to the South several times to help others escape. Her courage as a so-called conductor of the Underground Railroad earned her the nickname
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“Moses.” During the American Civil War, Tubman used her knowledge of transportation routes in the South to work as a spy and scout for the Union army. She became the first recorded African American woman to serve in the military. After the war, Tubman established the Harriet Tubman Home for the Aged in 1908, where she helped care for elderly African Americans until her death in 1913. Although President Joe Biden reaffirmed his commitment shortly after his inauguration to see Tubman on the $20 bill, the change still isn’t slated to be implemented until at least 2030. In the meantime, however, there are countless ways to pay tribute to African American history every day of the year.
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WAYS TO CELEBRATE BLACK HISTORY MONTH Historian, author and journalist Carter G. Woodson earned a master’s degree from the University of Chicago and later a Ph.D. from Harvard University and recognized that African Americans were largely absent from official stories of United States history. Setting out to change that, Woodson and minister Jesse E. Moorland founded the Association for the Study of Negro Life and History in 1915, which would later be called the Association for the Study of African American Life and History. The organization would go on to promote the study of Black history and celebrate the accomplishments of African Americans. Moorland and Woodson’s work would help set the course for Black History Month. The organization launched “Negro History Week” in 1926. The second week in February was chosen because it was the birthday week of both Frederick Douglass and Abraham Lincoln, two instrumental figures in African American history. It would be 1976 before Black History Month was recognized as a national observance, though many colleges and universities began commemorating the
event during the American civil rights movement of the 1960s. Black History Month is widely celebrated now, and often provides educators with pivotal teaching moments. Here are some ways to celebrate Black History Month: Organizations that find they are lacking in diversity and inclusion practices can reevaluate recruiting, interviewing and diversity protocols. Support Black-owned businesses or donate to a Black organization. Cook a special meal with the family and discuss African American history over dinner. Support a charity that has a mission of improving racial justice, like Color of Change. Read or reread Martin Luther King Jr.’s “Letter from a Birmingham Jail” or his “I Have a Dream” speech. Watch the film “Hidden Figures” or read the book on which it was based. The book highlights the accomplishments of three Black female scientists working at NASA during the Civil Rights era. Focus your book club’s choice on a Black author. Study the biography of any influential Black figure from the past or the present.
HOW TO BE A BETTER ALLY
An ally is someone who stands up for a person or group that is discriminated against. It’s important to note, however, that becoming an ally requires lifelong learning. Here are just some of the ways you can be a more effective ally to the Black community. Recognize that racism is everywhere. For those who don’t have to deal with it regularly, it can be difficult to understand the pervasiveness of anti-Black racism. Make an effort to educate yourself. It’s vital to listen to the experiences of others, but you should also do your own research about racism and confront your own biases. Take a stand and lend your support. Speak up when you witness racism being perpetuated, and empower Black leaders by helping them achieve their goals.
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It’s Valentine’s Day!
celebrate!
4 unique ways to
Do you want your sweetheart to have an unforgettable Valentine’s Day? If you’d like to plan a memorable experience, here are four unique ideas to consider.
is the perfect gift Do you want to spoil your sweetheart for Valentine’s Day? If so, here are five great reasons to surprise them with jewelry.
1
ROCK CLIMBING. Get your valentine’s blood racing by taking them rock climbing. This activity requires trust and communication, so it can be the perfect way to bond. Follow up with a smoothie or casual lunch.
2
ROLLER OR ICE SKATING. Enjoy gliding along hand in hand at your local ice or roller rink. Some places allow you to rent skates if you don’t have your own. Consider finishing your date with an ice cream sundae or a cup of hot cocoa.
3
AXE THROWING. Awaken your sweetheart’s inner lumberjack by taking them axe throwing. Learn different techniques from a coach and set high scores while having fun together.
4
SIMULATION EXPERIENCE. Do you dream of flying a plane or driving a race car? Are you and your valentine adrenaline junkies? If so, you may want to book a ride in a simulation machine. You can experience what it’s like to fly a plane or drive a car in a Formula 1 race.
Plan a hassle-free Valentine’s Day meal
Do you and your sweetheart want to celebrate Valentine’s Day with a romantic dinner? If so, consider keeping things simple by choosing one of the following options.
Go to a restaurant. Take a break from cooking by enjoying your Valentine’s Day dinner at a restaurant. If you prefer not to go out, order a meal for pick up or delivery instead.
Cater the meal. If you hire a caterer for Valentine’s Day, you can enjoy a decadent, freshly prepared dinner without having to leave the comfort of your own home.
Order a meal kit. You can choose a readymade meal that simply needs to be reheated or have fun cooking a recipe that comes in a kit.
A long-distance Valentine’s Day:
3 ways to celebrate
If you want to celebrate Valentine’s Day with a sweetheart who lives faraway, you’ll need to do a little planning. Here are three ideas to help you organize a memorable date.
SHARE A VIRTUAL MEAL. Choose a meal you both love and cook it together over your preferred video chat application. Decorate your tables the same way, then sit down to enjoy a romantic dinner for two. WATCH A MOVIE TOGETHER. Curl up on the couch and enjoy some snacks while you and your valentine download or stream the same movie. You can experience it together in real time by text, phone or video chat.
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Jewelry
Give a wearable gift. Send your valentine a gift they can wear such as jewelry, a watch, a sweater or a scarf. When your sweetheart wears the item, they’re likely to think of you.
1. IT’S DURABLE. Jewelry lasts much longer than flowers or chocolates. Make sure you choose a metal that doesn’t tarnish, such as gold, to ensure the piece will look beautiful for years to come. 2. IT’S COMPACT. The best gifts come in small packages, and your sweetheart is sure to be excited to open their present. In addition, the compact size of jewelry makes it a gift that’s easy to hide until the big day so it can be a surprise. 3. IT CAN BE PERSONALIZED. Jewelry is easy to customize. For example, you can choose a gold locket, bracelet or ring and have a meaningful word or date engraved on the inside. 4. IT’S WEARABLE. If you carefully select the piece of jewelry, your partner is likely to wear it every day. This can help them feel connected to you even when the two of you are apart. 5. It’s symbolic. The shape and colour of the jewelry you choose can hold a deeper meaning. For example, heartshaped earrings and classic infinity necklaces are timeless symbols of love.
4 apps to help teens improve their mental health Does your teen often feel stressed, experience anxiety or have trouble managing their emotions? If so, here are four applications (available on Android and iOS) that can help them.
mood, practicing breathing exercises and keeping a journal to express their emotions.
While using these apps shouldn’t replace speaking with a mental health professional, they can be an effective way for your teen to access support.
ROOTD In addition to coaching your teen through panic attacks as they happen, this app provides lessons on how to manage anxiety and find long-term relief. SANVELLO This app allows your teen to track their mood each day and draw on a variety of resources, such as guided meditation and community support, to help them cope with anxiety, depression and stress. BREATHWRK Your teen can use the guided breathing exercises on this app to help them with everything from alleviating anxiety to falling asleep to feeling more energized. HEALTHYMINDS Designed specifically for students, this digital tool allows your teen to bolster their mental health by tracking their
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CROSSWORD
CLUES ACROSS 1. __ de Mornay, actress 8. Surrenders 13. Omission 14. The white poplar 15. They become butterflies 19. Used to chop 20. Select 21. Volcanic craters 22. Consumer price index 23. Utilize 24. ‘True Blood’ actress Paquin 25. Got up 26. Sank in 30. Retail 31. Giants 32. Most bald 33. Changes color 34. Unit of loudness 35. Undresses 38. Fathers 39. Learned skill 40. Remove qualification 44. Covered with frost 45. Speak up 46. Nowhere to be found 47. Part of surgery (abbr.) 48. Type of wrap 49. Church seating 50. Mathematical figure 51. College football conference 55. Turkish officer title 57. Organized body of knowledge 58. Smooth and glossy 59. Left
BAKING TIME WORD SEARCH
SUDOKU
AUTOLYSE BAR BATTER BLEND BREAD BUTTERCREAM CAKE COMBINE
COOKIE CREAM CUT DOUGH DRIZZLE FLOUR FOLD FONDANT
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GANACHE GLUTEN ICING KNEAD PASTRIES PROOF RADIANT YEAST
CLUES DOWN 1. Get back 2. Pass or go by 3. Having a sharp taste 4. Midway between east and southeast 5. Cairo Regional Airport 6. Peace officer 7. Brings to life 8. Automotive vehicles 9. One point south of due east 10. Football position 11. Goes by 12. Most attractive 16. Road divisions 17. Not the sea 18. Small, faint constellation 22. Cabbage 25. Least frequent 27. Change slightly 28. A country in NE Africa 29. Metric units of measure 30. More coherent 32. Make uninteresting 34. Nausea 35. Institution of Oceanography 36. Of little value 37. Hindu model of the ideal man 38. Biblical exclamation 40. You throw it at a board 41. Be about to happen 42. Brutal 43. Opened one’s mouth widely 45. 19th letter of Greek alphabet 48. Saturate 51. The woman 52. Someone who is highly skilled 53. A way to launch an attack on 54. Where golfers begin 56. Atomic number 58
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How to choose a gym If you want to get in shape and adopt a healthier lifestyle, you might be thinking about joining a gym. Here are a few tips to help you choose the right facility. DECIDE ON A LOCATION Be sure to pick a gym that’s close to your home or place of work. Otherwise, you may find it hard to remain motivated to go since you’ll need to venture out of your way just to get there. MEET THE STAFF Speak with the gym’s manager or your potential trainer to determine whether they’re dynamic and committed to safety, and have the necessary knowledge and qualifications. You should also visit the facility to ensure you like the atmosphere.
CONSIDER YOUR BUDGET Determine how much you’re willing to spend on a gym membership, and find out what’s included (access to equipment, group classes, one-on-one consultations, etc.). Don’t be afraid to compare prices from various facilities in your area to find the best deal. CHECK THE SCHEDULE Make sure the gym’s hours of operation are convenient for you. If their opening hours don’t match your schedule, it’ll be difficult for you to achieve your fitness goals. If you want to sign up for classes, check the time slots for those as well.
MENTAL HEALTH:
4 tips for embracing winter
Do you hate winter or loathe the cold? If so, here are a few tips for making the most of the season.
1. BRING THE LIGHT INDOORS. The short days and long, dark nights of winter can take a toll. This is especially true for people who work indoors with few windows. To help brighten up your space, hang festive lights and garlands
and consider investing in a light therapy lamp. 2. GET OUTSIDE. To keep your spirits up in winter, it’s important to spend time outdoors. Invest in warm, comfortable clothing, including boots, mittens, a coat, a hat and a scarf, and be sure to bundle up so you can get plenty of sunshine and fresh air. 3. DIVE INTO YOUR HOBBIES. Whether you enjoy reading, painting, knitting, playing board games, baking or decorating, winter is the perfect time to immerse yourself in the indoor hobbies you love.
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4. FOCUS ON THE OPPORTUNITIES. Winter has its charms, and it’s hard to deny that snow-covered landscapes can be beautiful. In addition, winter activities like skating, skiing, sledding, snowshoeing and snowmobiling are sure to keep you busy. Plus, seasonal festivals, shows and special events can be fun to attend.
How sleep affects your
heart health
According to the National Heart, Lung, and Blood Institute (NHLBI), nearly 70 million Americans suffer from a sleeping disorder. Did you know that getting a good night’s rest is critical for maintaining a healthy heart? This February, join the NHLBI in celebrating American Heart Month by learning about the importance of adopting healthy sleep habits. SLEEP AND HEART HEALTH Getting a good night’s rest helps you stay healthy by giving your body the time it needs to restore, recharge and recuperate. Consequently, chronic sleep deprivation has been linked to numerous heart problems including high blood pressure, heart attacks, obesity, diabetes and strokes. In addition, people who don’t get enough sleep are more likely to develop calcium deposits in their coronary arteries, increasing their risk of developing heart disease. 5 TIPS FOR GETTING BETTER SLEEP Experts recommend that adults between 18 and 65 get at least seven to eight hours of sleep each night. Here are five tips for getting a good night’s rest: 1. Be physically active during the day. 2. Avoid cellphones, tablets and computers the hour before bedtime. 3. Avoid drinking alcohol and caffeinated beverages before going to bed. 4. Sleep in a cool, dark and quiet room. 5. Go to bed and wake up at the same time every day.
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contributing writers a Magazine
en!
for FUN wom
TM
Lori Mork
Celeste Edenloff
Al Edenloff of Alexandria and his wife, Celeste, were married in the heart of California wine country and enjoy sipping wine on their weekend date nights. Al Edenloff
Celeste is a reporter for the Echo Press. She enjoys perusing her social media accounts, running and participating in races with her husband, Al.
May/June 2021
REAL
icz ch of Douglas County
a Magazine for FUN women!
TM
Mommy &
ME
March/April 2021
TM
CROSS-HATCHED
with love
Coloring Easter eggs?
Try tie-dyed
a Magazine for
Ditch the PLASTIC
FUN women! TM
May/June 2020
Lori Mork of Lowry is a mother, grandmother and dabbler in all things food, photography and decor related.
The power of
FOCUS
Lowell Anderson is a photographer at the Echo Press newspaper.
WAYS 15 to empower yourself
Lowell Anderson
Lovin’
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t Service! Low Prices! Huge Selection! Grea
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$48 out of every $100 spent at a small business stays in the community
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OPEN 6 AM - 10 PM, 7 DAYS A WEEK! 320-763-3446 • www.ELDENS.com Corner of 3rd & Nokomis, Alexandria
Only store in town that is LOCALLY OWNED & OPERATED.
New Years Resolution... making healthier choices in the New Year!
Crazy Fresh produce and specialty items make it easy to stay on top of your busy schedule and keep healthy eating a priority for you and your family. All products are guaranteed fresh-cut daily and ready-to-eat. With a wide variety of items ranging from fruits and vegetables to soup starters, prepared salads and salsas, you’ll find convenient, healthy choices the whole family can enjoy any time of day.
