WOW Magazine-Spring 2011 by Globe Gazette

contents SPRING 2011 On the cover Photo by Bryon Houlgrave

Features About Us EDITORIAL and BUSINESS OFFICE WOW magazine 300 N. Washington Ave. Box 271 Mason City, IA 50402-0271 800-421-0524 www.GLOBEGAZETTE.COM/WOW Publisher/Editor: Howard Query 641-421-0507, howard.query@lee.net Advertising Director: Greg Wilderman 641-421-0545, greg.wilderman@lee.net Advertising Coordinators: Lynette Harrington 641-421-0586 lynette.harrington@lee.net Linda Hawk 641-421-0522 linda.hawk@lee.net Managing Editor: Karen Jacobs 641-421-0529, karen.jacobs@lee.net WOW is published four times a year by the Globe Gazette.

GLOBE

GA Z E T T E

In Every Issue

34 My DIY mid-life crisis

29 Sethanne DeGabriele writes about raising a 5-year-old.

The key is knowing when it’s time to start over.

37 Kick the snacking habit

36 Columnist Ann-Marie Berg addresses sportsmanship.

2 You look fabulous! Three lucky women win head-to-toe makeovers.

7 Food Fight Three teams brought their best recipes to the WOW Women’s Expo Food Fight Competition.

20 only good for you but are a symbol of love, too.

25 Bulk up Fiber is one of nature’s ways of keeping you healthy.

Cold, dry weather doesn’t mean you have to suffer with dry skin.

20 The fruit of love

27 The joys of pregnancy

39 Roomies or the ring?

You may be surprised at what you can and can’t enjoy while expecting.

While experts say not to cohabitate, statistics show it’s more popular than ever.

30 Myth or fact?

Major Sponsor

We turned to some local experts to find out if commonly held exercise beliefs are true.

32 Toilet talk

GLOBEGAZETTE.COM/WOW SPRING 2011

When the urge to snack goes beyond hunger, a stop-snacking strategy is warranted.

18 Say goodbye to dry

Pomegranates are not

Water won’t stop running? Even the most inexperienced DIYer can make some of the most basic repairs in the bathroom.

You look fabulous! Three lucky women won head-to-toe makeovers at the WOW Women’s Expo 2

GLOBEGAZETTE.COM/WOW SPRING 2011

by RHONDA REGAN photos JAKE RAJEWSKY

Liz Klesel 46, Mason City

Liz Klesel of Mason City was inspired to enter her name for a free makeover because her daughter encouraged her to do so, in a roundabout way. On her application Klesel wrote, “My youngest daughter tells me I look older than her dad.” The wife and mother of two doesn’t take the time to do her hair or makeup because of her job. “I have a career in cleaning,” she said. “What’s the point of looking nice when you clean all day?” When she learned that she won she couldn’t believe it. “I never win anything,” she said. Klesel said she has had the same hair style for 25 years and was ready for a change. Headquarters on 1st of Mason City provided the day’s pampering of color, cut and makeup. Sue Owen started the coloring with warm browns and caramel highlights. Sue Kenny did the cut of a “stacked back with softness around the face.” Jenna Krueger used Mirabella cosmetics for the finishing touches. Klesel also got a manicure from Jan Thilges and Bev Frey assisted with the cut and color. Moorman Clothiers of Mason City provided Klesel’s outfit. According to Cally Peterson, Klesel chose a broomstick skirt with geometric stitching by Karen Kane and a Vneck top with ruching and black tint by Lynn Ritchie. Klesel liked the end result. “This is definitely different than what I’ve had in the past, but I like it.”

GLOBEGAZETTE.COM/WOW SPRING 2011

m Marcia Carroll 42, Marble Rock

GLOBEGAZETTE.COM/WOW SPRING 2011

Marcia Carroll of Marble Rock was giving herself an early birthday present in the form of a makeover as a winner of one of three WOW Women’s Expo makeovers. “My birthday is tomorrow (Feb. 13), I turn 42, and I thought what better way to give myself a present.” As a mother of six children, Carroll rarely took time for herself. “I have always put my kids first for 18 years and now it’s time for Mom to think of Mom,” she said. Carroll’s mother, Rose Meek, echoed Marcia’s comments. “She always takes care of the kids first,” she said. When Carroll found out she was a makeover winner she was ready. “I’ve been wanting a new hairstyle for years, she said. “This way I get to try something new.” The Color Couture team of Brenda Adams, Maddie Brown and Katie Severson of Mason City did the color, cut and makeup for Carroll. According to Adams, two different reds with chocolate undertones were chosen for the overall color and copper highlights to accentuate the red. Carroll’s medium length hair was cut short in the back with longer, straight-length in the front that framed her face. Adams explained that a tone chart was used to determine Carroll’s color. “She was in between a warm and a cool tone. Lillian’s of Mason City also provided Carroll’s outfit of a blue and brown Beautiful Plus cardigan with fun, flirty ruffles over a white Kavio! Women long-sleeved top. It was paired with a flowing gray MaiTai brand skirt by Moon Goon. The ensemble was accessorized with a fabulous wine colored Lillians handbag and a blue crocheted and beaded necklace. When it was all done Carroll couldn’t keep the smile off of her face. “I am really happy. This was a lot of fun and I am really appreciative of all the hard work from Color Couture and the clothes from Lillians. Thank you everybody,” she said.

s Sondra Lampe 38, Britt

Sondra Lampe of Britt had high hopes for her Saturday evening entertainment as she and her husband, David, were planning to meet another couple for dinner in Wesley. She was excited because she had spent the day at the WOW Expo at Southbridge Mall in Mason City as a recipient of a complete hair, makeup and clothing makeover, and was excited to show off her new look. When notified of being picked Lampe was very excited, saying she’s always wanted a makeover. Her husband took the call from the Globe Gazette and broke the news to her. “My husband and daughter were more excited than I was, but I was still thrilled,” said Lampe. As an ER receptionist at the Britt Hospital, Sondra doesn’t “do herself” up every day. “In my line of work, looking good with makeup and your hair done isn’t always feasible so I usually just pull my hair back into a ponytail.” Her day started with a hair and makeup consultation from Designs on the Plaza of Mason City. According to co-owner Amber Demaray, they chose cool-tone highlights with dark, rich brown copper color. “Copper is the color of the season,” said Demaray. For the cut, Brandis Turnbull, co-owner Designs on the Plaza, snipped a little bit of length off Sondra’s long hair because Sondra wanted to keep the length but still have a newer, updated look. “I framed her hair around her face and put in lots of layers” said Turnbull. The Designs on the Plaza team used Mirabella cosmetics for the finishing touches. Lampe’s outfit from Lillians in Mason City included a Rouge brand casual knit top with a romantic rose and Fleur de Lis print in shades of pink accented with pink and gold jewels. The top was paired with Bootheel Trading Company jeans by Sheryl Crow. The look was completed with a black with silver embellishments Lillians handbag. Lampe was happy with her new look. “I can’t wait for my co-workers to see me. When I told them about it they said a new you will be coming back to work.”

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Laurie O’Connor works on her team’s peppers.

Food Fight! Cooking competition takes center stage during WOW Women’s Expo

Judging were Carmen Tickal, Robin Edgar, Marc Gabrielson and Kathy Barlas. Team Hy-Vee (top) included Dave Clark and Bill Kingston.

You can watch video and a slideshow of Food Fight at the WOW Expo online at www.globegazette.com/wow

VIDEO by RHONDA REGAN photos JAKE RAJEWSKY

Orange-Glazed Chicken, Pepper Medley Slawsa and Almost Your Mother’s Mashed Potatoes were a winning combination for Anne and Steve Bakke at the 2011 WOW Women’s Expo 2nd Annual Food Fight competition. The team, representing ProBuild of Mason City, won a $100 Hy-Vee gift card and a full page, black and white ad in the Globe Gazette for their charity, Opportunity Village, courtesy of Hy-Vee. This year team sponsors featured two repeats: Hy-Vee and McCloskey Appliance. ProBuild, the third sponsor, was new to the competition.

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Team Hy-Vee used brussel sprouts to house its oranges.

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Representing Hy-Vee and Juvenile Diabetes Research Foundation were Dave Clark and Bill Kingston. Mother and daughter team Laurie O’Connor and Jessica O’Connor represented McCloskey Appliance and the Mason City YMCA. Teams were supplied five pounds of chicken breasts, red peppers, yellow peppers, baby red potatoes and blood oranges. They had to use all of the ingredients to create a main dish and either a salad and a side dish or two side dishes. They had 40 minutes in which to prepare and plate the food for judging. Teams were allowed to use other ingredients as needed. Clark and Kingston developed their recipe by trying to utilize each ingredient as much as possible to get the best results and flavors. “We decided upon a southwestern theme because of the peppers,” said Clark. Jessica O’Connor main recipe concern was using oranges and peppers together. “I wanted heat, smoke and something sweet. Plus I’m not a pepper fan,” she said. Anne Bakke has 30-plus years of experience creating recipes, as she spent those years as a family and consumer science teacher instructing teenagers to cook in Forest City.

GLOBEGAZETTE.COM/WOW SPRING 2011

â&#x20AC;&#x153;I have a lifelong passion for food which started before the Food Network and even Martha Stewart,â&#x20AC;? she said. Twenty minutes into their allotted time the Hy-Vee team was busy browning skinless, de-boned and citrus-marinated chicken breasts in olive oil. The potatoes were soft and ready for scooping, the peppers were cut and ready for the potatoes to be added.

How the food was judged The judges scored the food by assigning a number between 1 and 9, with 9 being the highest. The food was judged on four criteria: taste: flavorful, texture; appearance: presentation on the plate; creativity: ingenuity of use of ingredients; and preparation: easy enough for a regular person to make.

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The panel of judges The judging panel was a mix of professionals and food aficionados. • Returning judge Marc Gabrielson is the owner of We 3 Catering in Belmond. • Robin Edgar, president of Edgar Financial Group in Mason City, cooked last year. • Kathy Barlas is best known as head cook of banquet facilities at the former Hanford Inn. • Surprise guest judge Carmen Tickal of Mason City, expected to spend her Saturday in her vendor booth at the Expo. Instead she was chosen randomly from the crowd to eat some great food.

Halfway through their 40 minutes, team O’Connor had the chutney ready, the chicken breasts had been coated with a breadcrumb mixture and were cooking in olive oil. The cooked potatoes were combined with peppers and onion and were being sautéed in garlic and olive oil. The Bakkes at the 20minute mark had coated the breasts in a flour and spice mixture and were cooking in olive oil. The potatoes were mashed, black beans and butter added and were waiting for the chicken for plating. Event host Globe Gazette Publisher Howard Query announced when each team had 10 minutes remaining. The last 10 minutes were a flurry of activity for each team as they had to finish the recipes and plate the food ensuring a pleasing presentation for the judges. The spring sprout salad by the Hy-Vee team proved to be a favorite among the judges with Tickal calling it “delightful.”

And Edgar called it the best part of the plate. The chutney by Team McCloskey was a huge hit with the judges as they remarked on the flavor and the color it added to the plate. Barlas liked all the colors of the chutney, “how the peppers, onions and oranges mix, creating a nice presentation.” Gabrielson was pleased with the mix of colors, “I always love color on a plate.” But it was the orange-glazed chicken by the ProBuild team that edged them into the winner’s circle. Barlas liked that the flavor of the chicken wasn’t overpowered by the flavors of the slawsa and mashed potatoes. Tickal thought the seasoning on the chicken flavorful and Gabrielson called the entire plate “very good.” Bakke was overjoyed when the winner was announced. “We came thinking we were going to have fun with a capital F! To win overall for Opportunity Village is great!”

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Jessica Oâ&#x20AC;&#x2122;Connor (far left) cuts oranges while Anne and Steve Bakke prepare peppers.

Pepper Medley Slawsa 3 bell peppers (red, yellow and green/orange) 4 green onions thinly sliced (separate the white and green) 1-2 tablespoon cilantro (chop the leaves) 1 clove garlic (finely minced) Pinch of red pepper flakes 1 tsp. orange zest Dressing ½ cup seasoned rice vinegar 7 tablespoons sugar Salt and pepper to taste Core and de-seed the peppers, thinly slice into strips, slice the onions and add the white part to the peppers. Reserve the green part for later Chop the cilantro and reserve for later. Mince the garlic. In a sauce pan bring the vinegar and sugar to boiling to dissolve the sugar. Add the garlic, orange zest. and red pepper flakes. Pour this hot liquid over the peppers and onions, toss to coat. The peppers will turn shiny and cool. As it cools and closer to serving time add the green onion part and the fresh chopped cilantro. This will marinate for about 30 minutes. To serve use a slot-

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ted spoon to remove the liquid. — Anne, Steve Bakke, competing for ProBuild

Almost your Mother’s Mashed Potatoes 1-2 pounds little red potatoes 1/2 cup warmed milk 1-2 tablespoons butter 3-4 tablespoons black beans (drained and rinsed) ½ tsp. salt Using a potato peeler remove only portions of the skin around the eyes or blemishes, some red to remain. In a sauce pan add water to cover the potatoes, add salt and bring to a boil. When potatoes are tender, drain, mash and gradually add the milk (more or less than ½ cup). Cut the butter into pieces and toss in with the black beans. Garnish with some sliced green onion tops. Suggestion: If you use bone-in and skin-on chicken breasts use the bones

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Team ProBuild’s Orange Glazed Chicken, Almost your Mother’s Mashed Potatoes and Pepper Medley Slawsa. and skin to make a broth by putting in a sauce pan and fill with water to barely cover the chicken. Add seasonings and bring to a boil. Simmer for 20-30

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minutes. Reserve any small pieces of chicken and remove the bones and skin. Add one can of petite chopped tomatoes, one can of drained whole kernel corn and the remaining black beans from the mashed potatoes. Saute a small chopped onion and clove of garlic in a little oil. Add to the soup and bring to a boil. You can add some cumin, red pepper flakes, salt, chili powder and fresh chopped cilantro. Simmer for a short time and add the chicken pieces or maybe some of the leftover orange glazed chicken. Makes a great second meal! — Anne Bakke and Steve Bakke, competing for Pro Build

Orange Glazed Chicken 4-5 chicken breasts (boneless/skinless) ½ cup flour ½ tsp. cumin ½ tsp. Seasoned Salt ½ tsp. Tony Chachere seasoning Freshly ground pepper 1 clove garlic, crushed (this will be sautéed with the chicken) Mix the flour and spices. Flatten the chicken breasts in a plastic bag (a wine bottle works well to flatten chicken) Coat each chicken piece with flour mixture. Sauce: ½-2/3 cup orange juice 1 chicken bouillon cube or 1 tsp. granules ¼ teaspoon cumin Heat skillet and add 1 tablespoon oil and 1 tablespoon butter. Add the floured chicken breasts and cook until golden, turn. If you need to add a little more oil, add the garlic, careful not to brown the garlic. When golden on the other side, add the sauce and simmer

until it thickens a little from the flourcoated chicken. Garnish with cilantro/sliced oranges. Comments: I wanted to emphasize the beautiful colors of the peppers and keep the crisp textures. I wanted fresh flavors to come through and found that I liked the sweet sour flavors mixed with the freshness of the green onion tops and the cilantro. A little more heat could be added with the addition of a fourth pepper, jalapeno. The black beans add an interesting twist, but also played to the international flavors. They also helped compliment the spicy international seasonings in the chicken dish. It pulled the two dishes together. — Anne Bakke and Steve Bakke, competing for ProBuild

Chipotle Chicken & Citrus Chutney Citrus Chutney 1 cup fresh pineapple, diced into small pieces ½ cup grapefruit, cut in half 1 cup blood oranges, cut in half ½ cup juice from blood oranges Dash of each of the following: Cinnamon Curry powder Ground cloves Cayenne pepper

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spices, simmer for additional 10 minutes. Chipotle Chicken 4 boneless, skinless chicken breasts 1 cup seasoned breadcrumbs 3 tsp. parmesan cheese 1 tsp. crushed red pepper

Clean and dice pineapple into small pieces, segment oranges and grapefruits, cut each segment in half. In a sauce pan, simmer pineapple until tender. Add grapefruit, oranges, juice and

GLOBEGAZETTE.COM/WOW SPRING 2011

Stop by, share some coffee…

Team McCloskey Appliance’s Baby Red Potatoes and Peppers, Chipotle Chicken & Citrus Chutney.

519 N. Federal Mason City

641-423-1034

1tsp. minced garlic 2 tablespoons olive oil or canola oil Salt Pepper Quarter potatoes. Boil potatoes for 7 to 10 minutes or until tender, drain and set aside. Julienne peppers and onion. Sauté peppers, onion, and garlic in olive oil until slightly tender. Add potatoes and continue to sauté until peppers and onions are completely tender. Add salt and pepper to taste. — Jessica O’Connor and Laurie O’Connor, competing for McCloskey Appliance

Southwest Seared Breast Of Chicken With A Citrus Pepper Crème Sauce

Team Hy-Vee’s Southwest Seared Breast of Chicken With A Citrus Pepper Creme Sauce, Santa Fe Citrus Reds

8-ounce bone in/skin on chicken breast Olive oil, as needed Citrus marinade, ½ cup (recipe to follow) "Deck project southwest" seasoning, 2 tsp. (available only at your local Hy-Vee) Citrus pepper crème sauce, as needed, recipe to follow Diced bell pepper for garnish

Debone chicken breast and place in shallow pan with citrus marinade (up to 45 minutes). Remove from marinade and apply an even coating of Southwest Seasoning to skin side. Mix breadcrumbs, parmesan cheese, red pepper and chipoPreheat sauté pan to medium low before adding olive oil tle rub together in a pie plate. Bread both sides of the chicken and chicken (skin down). breast. In a fry pan, add oil and fry chicken until each side is Once crisp, flip chicken and continue cooking to 165 golden brown (temp of 170° F). Top with Citrus Chutney. degrees. (If necessary, reduce heat or finish in oven to pre— Jessica O’Connor and Laurie O’Connor, competing for vent burning). McCloskey Appliance Once chicken is thoroughly cooked, cut into desired portions and place on plate. Heat citrus pepper crème sauce and apply as desired to Baby Red Potatoes & Peppers chicken. 1 lb. baby red potatoes — Dave Clark, Bill Kingston, competing for Hy-Vee 1/2 medium red pepper Citrus marinade 1/2 medium green pepper Olive oil, ½ cup 1/2 medium yellow pepper White wine vinegar, ½ cup 1/2 medium red onion Fresh squeezed orange juice, ½ cup 2 tsp. chipotle rub 2 tablespoons olive oil or canola oil

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Citrus pepper crème sauce Heavy whipping cream, ½ quart Orange juice, fresh squeezed, ½ cup Yellow bell pepper, 1 Granulated garlic, 2 tsp. Kosher salt, 2 tsp. Shredded mozzarella cheese, 4 ounce by weight Unsalted butter, 4 tablespoons

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Finely dice bell pepper. Squeeze oranges to obtain desired juice. Puree orange juice and pepper in blender or food processor. Add heavy cream, butter and garlic to saucepan and begin to heat. Stir frequently to prevent scorching. Once steam appears, add all other ingredients. Continue stirring while heating to combine all ingredients. Once smooth, use immediately or cool and refrigerate for later use.

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Sante Fe Citrus Reds Baby red potatoes, 1 pound Bell peppers, red and green, ½ cup Citrus pepper crème sauce, 1 cup Mexican blend cheese, 1 cup (cheddar, queso quesadilla, monterey jack, asadero) Bacon bits, ½ cup

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Boil potatoes in salted water to soften. Finely dice peppers and place in mixing bowl with cheese and bacon bits. Remove potatoes from heat and add to mixing bowl. Preheat citrus pepper crème and add to bowl. Mash potatoes well while mixing all ingredients together.

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Spring Sprout Salad Brussel sprouts, 1 large Moro oranges, 2 each Red onion, medium, 1/2 cup White wine vinigarette, 1/4 cup (recipe to

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follow) Cilantro for garnish Orange zest for garnish

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If using large sprouts, slice base to set flat on plate. Cut from top to about one-fourth from bottom on sprout in small increments to allow flowering. Clean and separate oranges into segments and set aside. Clean and dice red onion and set aside. In small bowl, add oranges and onions along with vinigarette and stir to combine. Spoon above mixture into flowered brussel sprout. Drizzle with vinigarette and add cilantro and orange zest for garnish. White Wine Vinaigrette Olive oil - ¼ cup White wine vinegar - 3 tablespoons Red onion, finely diced - 1 tablespoon Granulated sugar - 1½ tablespoons Ground cumin - 1 tsp. Ground coriander - ¼ tsp. Ground cinnamon - ¼ tsp. Black pepper - 1/8 tsp. Combine all ingredients in a blender and puree to combine. Set aside for service or store safely till needed.

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Dave Clark from Team Hy-Vee works on one of his team’s recipes.

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North Iowans know that when the furnace gets turned on, moisturizing lotions come out of their summer hibernation. Nearly every North Iowan suffer from xerosis, otherwise known as dry skin, said Dr. Joe Plank, a dermatologist with Mercy Dermatology Center in Mason City. “North Iowa winters are known for their lack of humidity as cold air cannot hold moisture. This causes the moisture in our body to leave the cells and go into the environment, leaving behind dry skin,” he said. Unless you can escape North Iowa winters, you’re pretty much stuck dealing with dry skin. Plank’s first defense in the battle of combating dry skin is to restore the barrier. He suggests following the three-minute rule: moisturize within three minutes of hand washing or taking a bath or shower. “You have three minutes to get something on your skin to seal it and to keep from extruding the moisture,” he said. While a shower is a form of moisture, the moisture in the skin has evaporated and it needs to be protected, he said. Chronic dry skin sufferer Bonnie Kern of Mason City has been

say goodbye to being dry Cold weather doesn’t have to leave you feeling like a desert by RHONDA REGAN photo JAKE RAJEWSKY

GLOBEGAZETTE.COM/WOW SPRING 2011

Choosing the right moisturizer for you Dr. Plank’s favorite moisturizers that are available without a prescription include: Creams with 20% Urea: Carmol, Ureacin Lotions: AmLactin, Lubriderm, Loreal, Eucerin brand products Facial Lotions: Cetaphil, Dove brand products

Dry-Skin Myths Debunked Dr. Joe Plank, a dermatologist with Mercy Dermatology Center in Mason City, addresses commonly held beliefs: Frequent bathing contributes to dry skin Untrue. “You can bathe as often as you want as long as you moisturize afterward each time.” High water temperature also contributes Untrue. “The temperature of the water doesn’t affect dry skin. Moisturize.” Drinking lots of water/fluid helps dry skin Another myth that is untrue. “When you drink more liquids what happens? You urinate more frequently as the body will adjust for the extra liquids. Additional liquids have nothing to do with the hydration of the skin.”

MS-18936

Dry skin causes wrinkles No. “Dryness doesn’t cause wrinkles. Sunlight exposure, cigarette smoking, genetics and facial muscles are some reasons, but not all, that contribute to cause facial wrinkles.”

plagued by dry skin for many years. Her skin is normally dry, more in the winter months. “During the winter months my hands become rough, cracked and on occasion actually bleed,” she said. Severe situations such as Kern’s are a result of the thickening of the dry, dead skin layer at the end of the fingertips, Plank said. The outermost skin layer consists of dead skin cells in a mixture of natural oils that are made by underlying living skin cells. These natural skin cells help to keep the water inside the body from escaping into the air. “When the stratum corneum layer gets dry it’s similar to a desert floo. It cracks and splits fissures and the only way it can be remedied is if moisturizer is applied immediately,” Plank said. Choosing the right moisturizer for your skin needs can be overwhelming as the choices available are many. Plank said that your needs will determine which type of moisturizer to use. “Choose a lotion or cream that

contains at least 20 percent urea cream as they do a good job at holding moisture in,” he said. Kern uses a chemical-free moisturizing soap for her skin as well as chemical-free laundry soap. “The best remedy is to go south for the winter,” Kern said. Dr. Katherine Brohman, a family practitioner with North Iowa Skin Laser Solutions in Mason City, cautions against using moisturizers with fragrances or dyes as some people are sensitive to them. Brohman suggests people with sensitive skin use moisturizers that contain ceramide, a type of fat that helps to keep moisture in the skin. Curel or CeraVe are ceramide-containing moisturizers. Plank offered dry skin advice for men, too. “Men don’t pay too much attention to their skin and they have the greatest degree of dryness,” he said. Plank recommends Nivea for Men and Nutragena for Men. Both products are fragrance free, something men will appreciate, and both products are not considered “heavy.”

D li a GLOBEGAZETTE.COM/WOW SPRING 2011

the fruit of

ove

While in Greek mythology pomegranates were a symbol of love, in modern times they can help bring you good health

by CAITLIN LEITZEN photos JAKE RAJEWSKY

GLOBEGAZETTE.COM/WOW SPRING 2011

The seeds of one fruit are one of the most beneficial and passionate fruits on the market. According to Vasiliki Kostopoulou, visiting professor of Greek mythology, Latin and literature in translation at the University of Iowa, the pomegranate was a symbol of live in Greek mythology. In the poem, “The Homeric Hymn to Demeter,” Persephone is abducted by Hades and held in the underworld. “While Persephone was in the underworld, Hades gave her pomegranate seeds to eat, a gesture that symbolizes her sexual union with him,” Kostopoulou said. In contemporary Greece, Kostopoulou said, pomegranates are given as presents to just-married couples to bring them prosperity and luck. Alyssa Rider, a therapeutic dietitian at Mercy Medical Center-North Iowa, explains the unending benefits of the pomegranate. “With a flavor both tart and sweet, the pomegranate contains clusters of small edible seeds with juicy red fruit. One medium pomegranate has just 105 calories and is a good source of fiber, potassium and vitamin C,” she said. Rider also references a study from the American Journal of Clinical Nutrition that states, “Pomegranates are proving to be the most powerful antioxidant source available, better than red wine, tomatoes, vitamin E and a variety of other headline makers.” Pomegranates also help prevent heart disease and high cholesterol and reduce blood pressure, said Rider. Steve Meints, produce manager of Hy-Vee East in Mason City, sells this romantic fruit year-round in varying forms. The peak season for the whole fruit is October through January, Meints said. However, the arils, or convenient seeds of the fruit, and many flavors of pomegranate juice always are available for those looking to play the field.

the fruit of

ove

While in Greek mythology pomegranates were a symbol of love, in modern times they can help bring you good health

by CAITLIN LEITZEN photos JAKE RAJEWSKY

GLOBEGAZETTE.COM/WOW SPRING 2011

What to look for

ENJOYING A POMEGRANATE

When choosing a whole pomegranate, you should look for one that is bright red, shiny and smooth and about the size of a baseball.

These fruits will cost around $1.50-$2.50 each. However, as with any romantic engagement, there are some tricks involved to making a connection. “It’s time-consuming (to crack it open),” said Meints. “There are definitely tricks to it.” For those looking for less commitment, the arils are available. However, the easy alternative is going to cost you — approximately $4 for a 12-ounce carton. “I recommend anything that’s different,” said Meints. “People should try and give it a chance in all of its different forms.” Rider suggests introducing your new interest to other parts of your diet. “Pomegranate seeds are often used in salads and cooked dishes,” she said. “You can also add to yogurt, trail mix, poached fish, or find other creative ways to include them in your diet.”

STEP ONE: CUT Cut off the top about a half inch below the crown.

POM PASSION SMOOTHIE From www.pomwonderful.com 2 oz. freshly squeezed pomegranate juice or POM Wonderful 100% Pomegranate Juice 6 oz. nonfat yogurt 1 cup fresh strawberries handful of ice Blend all ingredients together until the desired consistency is reached. Nutrients per serving: 157 calories, 9g protein, 34g carbohydrate, 0.6g total fat (0g saturated), 4mg cholesterol, 113mg sodium; 96mg vitamin C, 0.35mg niacin (vitamin B3), 0.5mg CHEF’S

TIP 22

One large POM Wonderful pomegranate will produce about 1/2 cup of juice

GLOBEGAZETTE.COM/WOW SPRING 2011

GRILLED CHICKEN MOHAMMARA This main dish is from www.pomwonderful.com is courtesy of Chef Jose Andres, Chef and Owner, Zaytinya, Washington D.C. www.thinkfoodgroup.com TIME TO TABLE: 20 minutes prep, 4 hours marinating, 1 hour 45 minutes cooking Serves: Makes 2 to 4 servings MOHAMMARA SAUCE 1/3 cup arils from 1 large POM Wonderful Pomegranate 1-1/2 tablespoons POM Molasses (directions at right) 3 red bell peppers 1 tablespoon extra virgin olive oil 3 tablespoons minced garlic 1 cup minced shallots 2/3 cup chopped walnuts, lightly toasted 1/2 teaspoon ground cardamom 1/2 teaspoon ground long pepper (also known as Java pepper) or red pepper flakes 1/4 teaspoon ground cinnamon 2 teaspoons salt 2 teaspoons red wine vinegar 2 tablespoons chopped fresh parsley leaves

POM MOLASSES juice from 8-12 large POM Wonderful Pomegranates, or 4 cups POM Wonderful 100% Pomegranate Juice 1/2 cup granulated sugar 2 tablespoons freshly squeezed lime juice

CHEF’S

TIP For 4 cups of juice, cut 8-12 large pomegranates in half and juice them with a citrus reamer or juicer. Pour the mixture through a cheeseclothlined strainer or sieve. Set the juice aside.

CHICKEN MARINADE 2 tablespoons POM Molasses (directions below) 1 red bell pepper, seeded and chopped 1 teaspoon paprika 1 bay leaf 1 clove garlic zest from 1 lemon 1 lb. boneless, skinless chicken breast, cut into 1/2-oz. pieces

STEP TWO: SCORE Cut it into sections.

To make the POM Molasses: Prepare fresh pomegranate juice. Combine the pomegranate juice, sugar and lime juice in a saucepan over medium heat and stir until the sugar has dissolved. Reduce heat to medium-low and cook until the liquid has reduced to 1 cup, about an hour. It should be dark in color and the consistency of thick syrup that coats the spoon. Set aside to cool. Store pomegranate molasses in refrigerator in a clean jar with a tight-fitting lid. To make the chicken marinade: Combine the bell pepper, 2 tablespoons POM Molasses, paprika, bay leaf, garlic and lemon zest in a food processor; puree into a paste. Coat the chicken pieces with the marinade, cover with plastic wrap and refrigerate for at least 4 hours (or overnight for best results). To make the Mohammara Sauce: Remove arils from 1 pomegranate. Reserve 1/3 cup of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.) Place the bell peppers on a foil-lined baking sheet. Brush peppers all over with olive oil and roast in the oven under the broiler for about 10 minutes, turning frequently to prevent burning, until the skins are blistered and blackened on all sides. Remove peppers from the oven and lay a clean kitchen towel over them until cool enough to handle, about 10 minutes. This will make the skins easier to remove. Peel off the skins and remove the

stems and seeds, and slice CHEF’S into strips. Heat 1 tablespoon olive oil in a sauté pan over medi- Serve any um-high heat and cook the remaining garlic and shallots, stirring Mohammara sauce with often, until light golden, toasted about 7 to 10 minutes. pitas. Reduce heat to medium and add half of the walnuts, all of the cardamom, long pepper, cinnamon, 1/3 cup POM Molasses and vinegar. Stir until well combined and cook for another 15 minutes. Add the roasted peppers and cook for 5 more minutes. Season to taste with salt and set aside to cool. Transfer mixture to a food processor and blend until well combined. Remove chicken from marinade and slide pieces onto four long metal skewers. Discard remaining marinade. Grill chicken pieces over medium-high heat until cooked through, about 8 minutes on each side. Set aside to rest slightly. To serve, spoon some Mohammara sauce onto each plate and carefully slide chicken pieces off skewer onto the plate, keeping the pieces together in a row. Garnish with fresh pomegranate arils, the remaining toasted walnuts and parsley. Nutrients per serving (4 oz. of chicken, about 8 pieces): 435 calories (173 calories from fat), protein 32g, 19g total fat (19g saturated), 31g carbohydrates, 66mg cholesterol, 15g total sugars, 395mcg vitamin A RE, 1047mg sodium, 842mg potassium.

TIP

TEQUILA SUNDOWN STEP THREE: LOOSEN Place the sections in a bowl of water, then roll out the arils (juice sacs) with your fingers. Discard everything else.

STEP FOUR: STRAIN Strain out the water.

This drink is from www.pomwonderful.com, courtesy of Amy Ephron, owner of OneForTheTable.com. 1oz. freshly squeezed pomegranate juice or POM Wonderful 100% Pomegranate Juice 1-1/2 oz. tequila 4 oz. fresh orange juice ice Fill a highball glass with ice. Add tequila and fill with orange juice. Stir. Slowly pour in pomegranate juice and let it settle. Before serving stir once, very gently, to create the “sundown” effect. GLOBEGAZETTE.COM/WOW SPRING 2011

What to look for

ENJOYING A POMEGRANATE

When choosing a whole pomegranate, you should look for one that is bright red, shiny and smooth and about the size of a baseball.

STEP ONE: CUT Cut off the top about a half inch below the crown.

TIP 22

One large POM Wonderful pomegranate will produce about 1/2 cup of juice

GLOBEGAZETTE.COM/WOW SPRING 2011

POM MOLASSES juice from 8-12 large POM Wonderful Pomegranates, or 4 cups POM Wonderful 100% Pomegranate Juice 1/2 cup granulated sugar 2 tablespoons freshly squeezed lime juice

CHEF’S

TIP For 4 cups of juice, cut 8-12 large pomegranates in half and juice them with a citrus reamer or juicer. Pour the mixture through a cheeseclothlined strainer or sieve. Set the juice aside.

STEP TWO: SCORE Cut it into sections.

TIP

TEQUILA SUNDOWN STEP THREE: LOOSEN Place the sections in a bowl of water, then roll out the arils (juice sacs) with your fingers. Discard everything else.

STEP FOUR: STRAIN Strain out the water.

It does a body good, and your body should get more of it, experts say

When you think of fiber what comes to mind? Gritty drinks that taste awful, prunes, bran cereal? While these things do indeed contain good amounts of fiber, they are not the end-all, be-all source of fiber. Why do we even need fiber? What does it do, and how much do we really need? Let’s take a look. Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. There are two types of dietary fiber: soluble and insoluble. Soluble fiber forms a gel by absorbing fluids in the intestine and helps remove cholesterol during digestion. It also helps keep us full

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longer after meals by causing food to empty from the stomach more slowly and helps keep blood sugar levels more stable. Soluble fiber gets a lot of press because it happens to be an ingredient in Cheerios. However, one can also find it in oatmeal, dried beans and peas, barley, flax seed, fresh and dried fruit, and yes, Metamucil (psyllium). Fiber One bars are a good source. Another type of supplement, Benefiber, is a powder that dissolves easily in water and doesn’t have a gritty or gloppy texture. It’s a great way to sneak in a few grams of fiber here and there. Insoluble fiber, also known as “roughage,” is the stuff of legend, the “scrub brush” for the colon. Insoluble fiber cannot be broken down during digestion and helps add weight to stools. (Well, someone’s got to say it.) This in turn makes everything go

through more, ahem, regularly. Insoluble fiber lurks in green leafy vegetables, root vegetable skins (so eat the skin on your baked potato), fruit skins (don’t peel those apples), wholewheat products (make sure your foods say “whole” wheat or grain), corn bran, seeds and nuts. Brown rice and bulgur are good whole grain sources. So how much do we need? Current recommendations call for 14 grams of fiber per 1,000 calories eaten. Older and still often-used recommendations call for 25-35 grams per day — this is a pretty fair estimate for everyone. The average American eats 10 grams of fiber per day, so many of us have work to do. Use caution when going from your usual intake of fiber to the recommended amount. And drink plenty of fluids while upping your fiber. Zipping right up to the goal amount in a day will bring on plenty of digestive problems you don’t want, including

gas, constipation, bloating or diarrhea. Don’t go there. If you don’t increase your fluid amount you will have problems. Fiber works by attracting fluid. If there’s not enough to soak up, you have a “digestion congestion” occurring. So, drink up. Aim for 8 ounces of non-caffeinated fluid for every 5 grams of fiber you increase, and increase your fiber by 5 grams every 3-4 days. These days, fiber has gotten past its old-school reputation. We know it’s good for everyone, toddlers to seniors. It plays important roles in weight loss, diabetes management, heart health and much more. Shed your preconceived notions and gear up for a healthier you!

the joys of pregnancy You’ve always thought you had to avoid caffeine, coloring your hair and even sex during pregnancy, but you may be surprised at what you can enjoy

by KAREN JACOBS photo BRYON HOULGRAVE

GLOBEGAZETTE.COM/WOW SPRING 2011

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Cindy will show you the ABC difference!

Do you really have to give up caffeine when you’re pregnant? Can you paint the baby’s room or should you stay out of the house when it’s being painted? We asked Dr. Michael Faust, an Obstetrics and Gynecology physician at Mercy Medical Center-North Iowa to address popular beliefs as they relate to a normal, healthy pregnancy.

1. Lifting is off-limits “Sometimes it’s more about women thinking they might not be able to lift things over their head,” Faust said. “There’s nothing wrong with that.”

2. I can’t color my hair “The only thing I warn people about is your hair, skin and nails behave differently when pregnant,” Faust said. “The smells may bother you more, but it’s safe” to color your hair.

GLOBEGAZETTE.COM/WOW SPRING 2011

the joys of pregnancy You’ve always thought you had to avoid caffeine, coloring your hair and even sex during pregnancy, but you may be surprised at what you can enjoy

by KAREN JACOBS photo BRYON HOULGRAVE

GLOBEGAZETTE.COM/WOW SPRING 2011

“TOTAL HEALTH” MASTECTOMY CARE

Are you getting the recommended 9-13 fruits & vegetables a day?

EVERY WOMAN DESERVES TO FEEL LIKE A QUEEN. Sizes 36 – 46 C 34 – 46 D 36 – 46 DD

Introducing Royal Lace for the full figured woman. Rich beige with delicate touches of a floral design.

How would you like to get 17 a day in a capsule or delicious chewable form?

CINDY STANLEY, CFm, is Mason City’s only certified fitter of mastectomy!

YOUR CHILD, AGE 4 THROUGH COLLEGE, CAN GET ON FREE!!!

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1. Lifting is off-limits “Sometimes it’s more about women thinking they might not be able to lift things over their head,” Faust said. “There’s nothing wrong with that.”

GLOBEGAZETTE.COM/WOW SPRING 2011

3. I shouldn’t paint when pregnant.

or All Sport 2.

Faust recommends you follow usual precautions if you are going to be painting, but said there is no medical hazard for you to work with oil or latex-based paints. “There are no studies to show that it’s dangerous,” he said.

7. Can I have sex while pregnant?

4. Do I have to give up caffeine when pregnant? While consuming more than 30 ounces a day of any caffeinated beverage in the first 13 weeks of pregnancy can increase your risk for miscarriage, after that there are no studies to show caffeine’s a problem, Faust said. “We recommend keeping caffeine intake to the equivalent of less than 30 ounces a day in the first 13 weeks,” he said.

A pregnant woman’s sexual appetite can increase or decrease — both normal and caused by hormones. “As long as there is no history of problems, no ruptured membranes, no bleeding, no bleeding after intercourse or pain,” Faust said, it’s normal and healthy to have sex while pregnant. A woman also can have contractions after sex, but they should subside withing 15-20 minutes, he added.

8. I can’t see my dentist while pregnant. There is no reason not to keep up with dental care, Faust said. “We’d rather have them take care of their teeth than wait nine months and lose a tooth,” he said.

5. Do I have to quit eating fish when I’m pregnant? 9. I have to gain a lot of weight The concern centers around merduring pregnancy.

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cury, a chemical that can harm the fetus’s developing nervous system. The FDA/EPA Fish Consumption Advisory advises pregnant women to avoid types of fish that are higher in mercury — shark, swordfish, tilefish and king mackerel. Salmon (wild caught, if possible), sole, flounder, shrimp, canned light tuna, salmon, pollock and catfish are safer choices. “Historically we’ve told them no more than one can a week” of tuna, Faust said.

6. Why do I get headaches? The biggest reasons for headaches in the first 13 weeks, Faust said, are caffeine withdrawal, sleep deprivation, eye strain and sometimes dehydration. As long as you keep your caffeine intake to less than 30 ounces a day in the first 13 weeks, you can eliminate caffeine withdrawal, Faust said. Tylenol PM can help you sleep, he said, and sports rehydration drinks are very good to avoid dehydration. Faust suggests sticking with drinks low in sugar like G2, Powerade Zero

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GLOBEGAZETTE.COM/WOW SPRING 2011

While the average person gains 1725 pounds during a pregnancy, typically a woman gains more weight with her first pregnancy. “When you are overweight you don’t need to gain a lot of weight when you are pregnant,” Faust said. The good news is that the average person also loses 17-18 pounds before she leaves the hospital, he said.

10. I have to limit my exercise to walking. Not necessarily true. “In general we advise to continue to do what you are in shape for,” Faust said. While a pregnant woman will need to slow down over time, Faust said he recommends she stay active and get regular exercise. It can shorten labor and a woman can do better in labor and delivery, he said. And if you’re not a regular exerciser, Faust suggests walking. “Walking is as good of exercise as anything,” he said.

He’s a true gamer

It’s official. My 5-year-old son, Drew, is a gamer. He plays games like nobody’s business, and he usually wins, too! While Wii and Xbox are all the rage, Drew enjoys more old-school games. His favorites include Memory, Scooby-Doo Pop ‘N’ Race, Whacka-Mole and Candyland. He also loves to play Snakes and Ladders, a less-expensive version of Chutes and Ladders. After playing both versions, Drew declared Snakes and Ladders superior to Chutes and Ladders because of its use of dice instead of a spinner. I guess that’s how he rolls. The best part about Drew’s gaming happens when he asks someone to play with him. He’ll quietly walk over and ask, “Mommy, do you think you want to play a game with me?” I, of course, agree to play. After he beats me at whatever game he chooses, the shyness that he lured me in with disappears as a dimple-revealing smile appears and he exclaims, “I creamed you!”

by SETHANNE DEGABRIELE photo by JAKE RAJEWSKY Drew also has figured out who in the family to ask to play specific games. He knows that Mimsy and I prefer Scooby-Doo Pop ’N’ Race; Gramps likes Memory, Candyland and Whack-a-Mole; Mop Mop and Don enjoy losing at Memory; and his dad plays just about any game Drew picks. When Drew started getting into games, I would often miss a move or make an effort to let him win. I thought winning would build his confidence and he’d have more fun. After all, he is only 5. What I didn’t realize was how competitive — and good — Drew would become at games. Now, after discovering these facts I feel fine with actively trying to beat him. Yet I still usually lose! My only consolation rests in the fact that our entire family usually loses when they’re playing games with Drew. Drew also has discovered the video games at Buffalo Wild Wings. Needless to say, we now frequent Buffalo Wild Wings, also known as

Drew’s new favorite restaurant, more than I’d like to admit. From the second we sit down until the moment we get up to leave, Drew plays the beanbag toss game. Sure, he takes a break when it’s not his turn to eat a bite of his macaroni and cheese. But nothing else distracts Drew. And just like his other games, Drew almost always wins! Every once in a while, his dad or I will squeak out a win, but Drew usually “creams” us. His aim, precision and concentration amaze me. I also love hearing his play-byplay of all the gaming action on the way home from Buffalo Wild Wings. I’ve never had so much fun losing. Now that we’ve witnessed Drew’s enjoyment of and dedication to his games, we can only hope that he feels the same way about homework once he starts kindergarten next fall! Sethanne DeGabriele is a freelance writer who lives in Mason City with her husband, son and dogs. GLOBEGAZETTE.COM/WOW SPRING 2011

3. I shouldn’t paint when pregnant.

or All Sport 2.

7. Can I have sex while pregnant?

5. Do I have to quit eating fish when I’m pregnant? 9. I have to gain a lot of weight The concern centers around merduring pregnancy.

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He’s a true gamer

As winter turns to spring everyone wants to get in shape to look good for summer. However, getting to the gym can be intimidating for many, especially with so many myths surrounding proper exercise. Cristy Tass, owner and manager of Curves in Mason City, offers simple advice for those who desire a new shape for the new season. “You can take any activity and do it at a basic level,” said Tass. “The best workout for you is the one you’ll do.” Christa Vander Leest, health and wellness director at the Mason City Family YMCA, advises goal-setters to be realistic. “Don’t say you’ll exercise five times a day if you haven’t been active at all,” she said. “Start small and ease into it.” Tass and Vander Leest dispel common myths about fitness to help you get a healthy start to your exercise goals.

MYTHor is itFACT? is it

by CAITLIN LEITZEN photo JAKE RAJEWSKY

GLOBEGAZETTE.COM/WOW SPRING 2011

We turned to some local experts to find out if commonly held exercise beliefs are true

push-ups or plank exercises. Also use the outdoors by walking or jogging — you don’t need fancy equipment. MYTH: GYMS ARE ONLY FOR FITNESS VETERANS. CT: Healthy bodies come in all shapes and sizes. You can be strong and healthy before you look “ideal.” Never say to yourself, “I’ll join the gym when I look better.”

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MYTH: IT’S BEST TO EXERCISE ON AN EMPTY STOMACH CVL: You should eat before you exercise because you need something in the body to fuel it. Your body works most efficiently when it has something to burn off, but not too much to MYTH: YOU MUST EXERCISE IN THE MORNupset your stomach. ING. CT: Eat at least two hours before Christa Vander Leest: Some say it’s exercising. Not eating is like trying to better to exercise in the morning to drive on empty. Choose something boost your metabolism. However it’s best to exercise in your day whenever healthy like an apple, peanuts, whole wheat or protein you can. Find a time that fits in your shakes. schedule. Cristy Tass: Morning or evening — it doesn’t matter. It’s better to exercise at different times; it’s good to mix it up. Go with your bio-rhythms, what feels best and with your schedule. MYTH: STICK WITH ONE TYPE OF EXERCISE. CVL: It’s better to mix cardio and strength training. Adding a variety helps people stay motivated. CT: Cross-training, or doing something different with your body, is the most effective way to exercise. Vary the time, length and the activity. MYTH: SPECIAL EQUIPMENT IS A NECESSITY FOR EFFECTIVE FITNESS CVL: One of the best tools you can use is your own body weight. Try

GLOBEGAZETTE.COM/WOW SPRING 2011

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We turned to some local experts to find out if commonly held exercise beliefs are true

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Fixing the most common issues with toilets is something anyone can do. “If you can do it yourself you can save quite a bit of money,” said Kris Kramer, manager of Kramer Ace Hardware. “If this is the first time you’ve done it, come in and talk to someone in the store.” The most common problems with toilets are, according to Kramer: Water won’t stop running “This is the most common problem people come in the store with,” Kramer said. One of four fixes will solve the issue and the best approach is to start with the easiest replacement. First, try adjusting the lift chain. If that doesn’t fix the issue, change the flapper. The next solution would be to adjust the fill valve, and if none of those fixes work, change the flush valve. “I think if you replaced all those things, there really isn’t anything else that would make water run,” Kramer said. Don’t be afraid to ask for help at the hardKRIS’ ware store. Kramer said they will often phoWhile you can buy each tocopy a page from a book. Product boxes part separately, Kramer recalso have very clear instructions on them. ommends purchasing a kit

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However, unwilling to spring for the car or the medi-spa, I know I must settle for a different kind of mid-life crisis. Mine will be a do-ityourself affair, yet proportionately irrational in relation to my life. Just off the top of my head a few crises I can imagine having: 1. Go to Vermont, live in a yurt, make artisanal cheese. 2. Apply for some sort of graduate program and move to college for two years. 3. Move to New York City, get job in coffee shop and hope it turns out like a great episode of “Friends.” 4. Dye hair platinum blonde and put a pink streak in it. Or pink with a blond streak. 5. Toss all my clothing in the rubbish bin and start over. In 40 years I have learned there are a lot of things that are dangerous to a DIYer (do-it-yourselfer). Haircuts and color are off limits, decorating a mantle is way outside my range of talents, educating chil-

dren (and animals for that matter) also best left to professionals in my case. But attacking this closet full of at least a decade of clung to stuff can be completed only by the clinger herself. It's part of the path to my dreaded "big birthday." When it comes to setting up some milestone in your mind as a point for critical self-evaluation I can really go there. I spent my 18th birthday crying because I hadn’t written and published a book yet. I hadn’t tried ... but that was really beside the point I told Mom while sobbing into a pillow. That I hadn’t tried actually just made it worse. In the years between that birthday and this one I’ve learned to take risks. I try things that make me nervous on a small scale first — but I try them. Just after Christmas I got rid of about one-fourth of the items in my kitchen. I want to get rid of about one-fourth more but I’m being very strategic in thinking about what to keep. Having fewer plastic containers to match with lids, fewer serving pieces cluttering the drawer, fewer appliances spilling out of the extra closet onto my head as I reach for the thing that is always in the back have far outweighed any misgivings I had about getting rid of a perfectly good wok or those cute cream cheese spreaders with the bagelshaped handles. So this birthday I’m going with No. 4 on the list. This seems like

the best idea as my clothing probably represents the psychological baggage in my life more than anything else. It is much more of a way to start fresh, reinvent and deal once and for all with the strange emotional pull I have to suits, blazers and outfits that look like costumes. I have the same philosophy about wardrobes as I do living rooms — things should not look like they were all bought on the same day. That is lacking in any real style. Things should be real, hand-selected, meaningful and beautiful in their own simple way. This is what I am telling myself to prevent any post closetpurge shopping trip. The reality? This is it. I don’t want to expand my wardrobe, and to seal the deal, I can’t afford to. So, I’m doing it. Bye-bye, baggage: Shoulder pads, hopes of being a size 6 again, stuff I should have admitted was a mistake long ago, a handmade Sari I’ll never have the place or guts to wear. And the shoes — the shoes! Just because I’m getting older doesn’t mean I have to surround myself with a bunch of old stuff. The final slog to my birthday will be filled with lots of decisions, but as I get to the top of that hill I’m going over, I’ll be opening my closet each morning to see choices that represent today and tomorrow — not the past.

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Is sportsmanship dead? teams. Engaging in obnoxious behaviors leads kids to believe that type of attitude is acceptable, thus perpetuating the cycle of poor sportsmanship. If you happen to sit next to a screamer, be a responsible fan by reminding him that it is just a game and to keep it positive. As a rule, never criticize the players. Keep in mind that young athletes are still figuring out how to coordinate their growing bodies, the intricacies of the game and decide if they even enjoy their current sport. Avoid being one of those parents who has a fit when their child gets Ann-Marie Berg called for a foul or gets taken out of pressures will do so much more for play, and never storm the court to disthem than dragging them down agree with Coach or yell at the referbecause they are not playing up to ee. It is just a game. Miscalls may be your standards. made, but most often they are balOne of the most important points to anced between teams. If nothing else, remember when watching your child wrong calls help kids learn life is not play sports is to let the coach coach. fair, to accept and move on. To clarify any confusion, the coach Support your child’s efforts and sucwould be the person on the court or cesses, and let kids know it is OK to field who signed up for the position. make mistakes. Do not be a downer by Just because one is sitting in the focusing only on what he or she needs bleachers does not mean he or she is to improve upon or solely on the score qualified to be head, assistant or of the game. Winning is not everything accessory coach. and kids can still have fun playing A good parent or fan should stay on regardless of whether they win or lose. the sidelines to cheer players on Ann-Marie Berg is a pediatric nurse rather than criticizing. Support positive practitioner and freelance writer who sportsmanship by avoiding yelling lives in Cedar Rapids. She can be matches between other parents or reached at amhberg@mchsi.com.

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Kitchen calling too often? Refrigerator got your number? Many people struggle with the bad habit of snacking. But when the urge to snack goes beyond hunger, a stop-snacking strategy is warranted. Rita Sheldahl, a registered and licensed dietician with Mercy Medical Center-North Iowa, says that healthy snacking is not a problem. She encourages healthy snacks as a part of a balanced diet — especially for young children. Cues for snacking can be powerful. Activities like watching television, reading a book or sitting at the computer can trigger a desire to eat that is not based on real hunger. Sheldahl says, “If you are truly hungry for a snack you will eat an apple.” She notes that women love to snack as a rule. “Women love carbs and most snacks are carbs,” she said. Sheldahl also advises eating protein at lunch to curb snacking later in the day. These tips can also help pull in the reins on an unruly urge.

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When parents show up to watch their kids play sports, something magical happens. We swell with pride when they shoot their first basket, make the winning touchdown or win a grand slam set. For some of us, just watching our child run around the track without tripping makes us beam and brag. Before you know it, we are wearing their athletic buttons all over our shirts, slapping bumper stickers on our cars and carrying a mini-photo gallery of their athletic career around in our purses. So when they get called for a foul or another team so rudely tries to beat ours, another transformation takes place. We scream at players, disagree with referees and criticize coaches. Youth sports can be a stage for rage, turning seemingly gentle parents into pitbulls. So one must wonder ... is sportsmanship dead? After sitting through a few recent sporting events it seems some of us could use a little refresher. Remember, a parent’s or fan’s objective should be to help children continue to enjoy sports, to make consistent, realistic growth equal with a child’s skill level and pursue future athletics. Failing to do so may spoil the opportunities that team sports provide. Building kids up at a time in their lives when they are dealing with social and academic

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Jessica Fiebig of Forest City took one of life’s biggest chances even before she was old enough to gamble. On June 19, 2010, Fiebig married her partner of a year and a half at age 20. “I never thought I was going to get married,” said Fiebig. “My life was really busy and I never really had time to date. When I met my husband, Jeff, everything changed. At first I was really nervous because I was good at being alone and I was afraid that it was never going to work. But once we got married, everything changed and I realized I made the right choice.” However, Fiebig is an example of the waning trend of young marriages. The Pew Research Center indicates the average age for first mar-

riage in Iowa in 2008 was 27 for men and 26 for women. The U.S. Census information from 2007 documented the number of cohabiting unmarried partners increased by 88 percent between 1990 and 2007. The trend of cohabitation is spreading fast. According to unmarried.org, some of the most common reasons for “shacking up” are to save money on rent or for an impending wedding, testing their compatibility or simply because they are in love. However, our local experts almost unanimously agree that the traditional idea of “getting the milk for free” remains an unwise choice. Family resource management program specialist for Iowa State University, Brenda Schmitt, believes some people enter into a cohabiting relationship because “there are myths out there about the benefits of being mar-

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down on “shopping” through the pantry or vending machine. When a decision is made early in the day to stick to healthy choices and quantities there’s less room for secondguessing and self-sabotage. Keep Hands Busy. Snacking is not a hands-free activity. At least one free hand is needed to deliver the morsel to the mouth. When the urge to snack is just too great, picking up a handheld game can eliminate the possibility. Electronic crossword games, small handheld versions of vintage games like PacMan and Tetris can be purchased for under $10 on any toy aisle. Or, if there are kids in the house, you may just find borrowing a Nintendo DS for a few minutes gives those tortilla chips some momentary competition for your attention. Nintendo has even developed games like Brain Age games to appeal far beyond the typical game user. Delay. When the snack monster strikes, go ahead and plan to have the snack but set the timer for 20 minutes and quickly get involved in a task. This eliminates a feeling of deprivation but allows for some positive interference or time to think the choice through. You may be surprised by the number of times a beep lets you know 20 minutes is up to find you’ve become engrossed in another activity and forgotten all about the snack. Another tactic for grazing prevention is to decide how many hours you will go between a meal and a snack. Some people don’t realize they are eating every hour. So if a healthy lunch was consumed at noon, the chronic snacker should decide to have nothing more until at least 3:30. This is a good technique for people who find themselves eating out of boredom or anxiety. Refreshingly simple. Thirst sends a false alarm to our hunger center. When a drink looks like a snack and provides an opportunity to crunch, hunger takes a hike. Create a beautiful spa-style beverage by slicing cucumber paper thin and floating in a tall glass with lemon slices.

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ried.” Schmitt explains that in many financial or medical situations, such as Social Security, health or death benefits, a cohabiting couple will not receive the same treatment as a married one. “They are no different from the man on the street,” said Schmitt. Schmitt also quotes statistics that claim women can experience more strain in the workforce by having to take on more occupational responsibilities and can be a victim of more domestic violence in a cohabiting couple than in a married one. “In a woman’s perspective, it’s in our best interest to be married than not married,” Schmitt said. Debra Georgia, a licensed marriage and family therapist with the behavioral services department of Mercy Medical Center-North Iowa in Mason City, believes people make the decision to cohabitate for the wrong reasons. “If you’re living together out of convenience you have a higher chance of not being satisfactorily married or committed over the long haul,” Georgia said. “The real important part of marriage is the commitment.” She said when people have a relationship for several years and decide to get married, they can change the rules. “Living with an imperfect human being is just hard,” she said. “With cohabiting there’s always an out.” Pastor Jack Vanden Heuvel of Rolling Acres Reformed Church in Mason City echoes Georgia’s sentiment of convenience.

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“Cohabitation without vows is built on pleasure, convenience, indecision and lack of commitment,” said Vanden Heuvel. “Cohabitation and a full sexual relationship make it very difficult to evaluate whether or not one should get married.” Still the percentages of unmarried couples living together continue to climb. Waldorf College in Forest City recently instituted a new policy for the Timberland at the Village apartment complex and its theme houses to allow mixed gender living. While the theme houses have had this policy since 2005, the apartments just made the change recently after a survey conducted by the student body showed strong support. Waldorf’s director of residence life, Momo Wolapaye, said that the December 2010 survey asking stu-

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dents their opinion on cohabiting in the apartments was the largest survey response ever at the college, without any incentive given. Results showed 118 of the 143 students who took the survey voting to allow mixed gender housing. Students supporting the idea said a responsible person, not gender, is most important when searching for their first apartment and roommates. Students opposed to the idea believe men and women shouldn’t cohabitate together in an unmarried state as a matter of morality. They also worried about the effect on the college’s image. “We started looking at the trends in a lot of other places and becoming open to those ideas,” said Wolapaye. Wolapaye does not see mixed gender housing being allowed in the residence halls any time soon. While young bride and Waldorf student Fiebig may have followed the advice of North Iowa counselors and religious leaders, she does not necessarily agree with their ideas. “I think that is great (for couples to cohabit instead of choose marriage).” she said. “It really gives them firsthand experiences with the other person and can really prove whether the relationship can last. It is hard living with someone because you never really know how you will react to the other person being around all of the time. I think it should almost be required that you live with your significant other because you have to get used to them always being there and get to know each other’s boundaries.”

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