Her Impressions Winter 2015 by Leader Telegram

Her

impressions Lightening

up the winter

blues plus Looking for Love Online Winter Beauty Tips Recipes & more

The Path to Better Health

Common Obstacles to Overcome

When did

Feminism

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Her impressions

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Her impressions 3

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You want to lose weight, so you figure, “I’ll just cut back. It can’t be that hard.” Then, three days later, you are ready to eat your arm off, but you are losing weight. Thing is, not the right kind of weight. When your body is deprived of nutrients, it will burn up the stored protein, your muscle mass, first. Not the fat stored on your body. In addition, because this tissue is so important to the body, it will be quickly replaced when you start eating normally. When dieting, getting the right nutrients and enough protein is crucial to long term success.

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4 Leader-Telegram Winter 2015

Her impressions

from the editor Local • Vibrant • You!

To all you vibrant women, As we start the new year, many of us are motivated to make changes in our lives. I recently joined a gym with a resolution to get into better shape in 2015. I drive by the building on my way to and from work, so I really have no excuse not to work out. The gym offers several classes that interest me, and I have friends I can exercise with there. Making exercise convenient, enjoying the activity and finding support through a buddy system should help keep me on the fitness track. In this issue of Her Impressions writer Eva Apelqvist offers experts’ tips on how to overcome obstacles that prevent us from achieving a new and better lifestyle, whether we’re trying to lose weight, become more physically fit or improve our mental well-being. Winter is a time when many of us feel depressed as we cope with cold, snow and fewer hours of daylight. Seasonal affective disorder also causes winter blues. SAD occurs when our body’s inner clock gets out of sync during the short winter days. Writer Breane Lyga talks about lightening up its effects. If your resolution for 2015 is to find love, writer Jocelyn Syrstad shares her story about meeting her boyfriend through an online dating site. Finally, the feminist movement got some nods from celebrities in 2014, drawing new attention to the movement advocating equal rights for women. Writer Courtney Kueppers interviewed some Chippewa Valley women in leadership roles about if feminism has influenced them. Whatever your self-improvement resolutions are for 2015, may you find success and happiness.

Blythe Wachter Her Impressions editor

“No matter who you are, no matter what you did, no matter where you’ve come from, you can always change, become a better version of yourself.” — Madonna

contents

staying on the path to good health

Lightening

up the winter blues

? does feminism matter

Looking for love online

44 Her Ideas

46 Her Food&Drink

Editor – Blythe Wachter blythe.wachter@ecpc.com Advertising Sales Director Kathy Hayden kathy.hayden@ecpc.com 715.833.7420 Magazine Coordinator Catie Carlson catie.carlson@ecpc.com 715-830-5823

Her Impressions is published three times a year by the Leader-Telegram. Copyright 2015 Eau Claire Press Company. All rights reserved. Next issue: June 2015 See it online @ leadertelegram.com/magazines Cover art from 123rf.com

Design & Layout – Angela Rediess

Leader-Telegram Winter 2015 Her impressions 5

Winter superfoods Meat-free meals Come late winter, diners may notice more meatfree selections available on restaurant menus. That’s thanks to the Lenten season that precedes Easter Sunday. During Lent, Christians traditionally abstain from eating meat on Fridays. Lent is an ideal time for men and women looking to get healthier to include more vegetables, whole grains and seafood in their diets. Try substituting ground beef with tofu, and incorporate vegetables where meat may be used. For example, layer lasagna with slices of zucchini or leaves of spinach instead of filling it with sausage. Plus, eat more fish. Research shows that fish high in omega-3 fatty acids decreases the risk of abnormal heartbeats, which can lead to sudden cardiac death. Omega-3 fatty acids also decrease triglyceride levels, slow the growth rate of atherosclerotic plaque and lower blood pressure.

Illnesses seem to peak during the winter months. A tapped-out immune system as well as dry, cold air may encourage the spread of common viruses and bacterial infections more easily. As a result, it’s important that men, women and children take every step possible to ward off sickness when the temperatures drop. Dietary changes can make a world of difference, and more and more people are including these proven superfoods in their winter diets.

Avocado: Avocado has high levels of essential

fatty acids and vitamin B6, which is important in the biosynthesis of important neurotransmitters. Foods high in B vitamins may be able to counteract some of the symptoms of winter-related depression.

Pomegranate:

This quirky fruit has vitamins C and K, folate and potassium and is a good source of fiber. Pomegranate has anti-inflammatory properties, which can help in reducing joint pain and preventing strokes. Pomegranate may also help the body fight viruses.

Cinnamon: Cinnamon has high levels of antioxidants, and some studies point to cinnamon as a natural antibacterial agent. Cinnamon also can help regulate blood-glucose levels, which is beneficial for those with diabetes.

Prunes: Now widely referred to as ‘dried plums,’ prunes are an important source of boron, which could prevent osteoporosis. High in antioxidants, prunes help the body fight a variety of illnesses.

Cabbage: Cabbage may be a key element in the

fight against cancer. Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system.

Butternut squash: This food is packed with

carotenoids, which are stellar antioxidants. The starches in this squash also have been found to have anti-inflammatory properties.

Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet.

Unlike many nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also packed with vitamin C and B vitamins.

Articles provided by Metro Creative Graphics, Inc.

6 Leader-Telegram Winter 2015 Her impressions

Start Strong? Fall off completely? Article provided by Ryan Boos, Pinehurst Fitness.

If this fits the description of what happens with your fitness goals year after year, then you NEED a coach. BOTTOM LINE.

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Leader-Telegram Winter 2015

Her impressions 7

As the new year begins so do many resolutions for becoming healthier, happier and living a more natural, balanced and stress-free way of life. Like the majority of the population, I myself am always looking to lose those extra pounds, frantically searching for the healthier recipe and looking for the latest and greatest tip on how to simplify my personal and professional life. Many of us turn to gym memberships, personal trainers, and health or lifestyle coaches; which are all amazing tools and great resources. However, have you ever considered therapeutic massage as a tool to help with a few of those resolutions? I am not going to tell you that massage is the new “miracle” diet or that by receiving one massage a week you will lose tons of weight and instantly have the body you have always wanted. Believe me, as a massage therapist myself, if it were that easy I would not only have the perfectly toned body but I would also be a multi-millionaire writing this article from my beachside cabana! Even though you won’t lose five to ten pounds every time you receive a therapeutic massage, research has proven time and time again that therapeutic massage therapy does help aid in weight loss.

massage Some of the weight loss benefits gained from therapeutic massage therapy include: Increased blood flow (more nutrients get Decreased to your muscles) stress Decreased Cortisol levels

(controls weight gain)

Increased flexibility

(helps reduce injuries during workouts)

Decreases toxins

(increased stress increases cortisol, which increases weight gain)

(by ridding of toxins it helps increase the immune system)

Better self image

Reduces lactic acid

(the “feel good” chemical, endorphin, is released)

(helps the muscles recover more quickly after the workout)

What else provides so many amazing benefits and yet still feels so good? Massage therapy is no longer just a luxury service offering relaxation that only the rich and famous can afford in high-end health clubs and spas. It is a necessary and vital tool to your exercise and weight loss program that many athletes, business professionals, and regular everyday individuals are using to help them in their journey to a healthier way of life. To help get into tiptop shape and be at your optimal health, a change in perspective may be needed to include therapeutic massage as a regular part of your healthcare regimen. As an added benefit, massage therapy is a great incentive for all the hard work and time that you have invested in yourself, as well as your body. Give your mind and body the nourishment, support, and encouragement that it deserves, at the same time adding incredible benefits to your muscles. Massage therapy…it simply does the body good! Article provided by Kari L. Tatu LMT, NCBTMB DaVinci Therapeutic Massage.

8 Leader-Telegram Winter 2015

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tools for weight loss

Experts offer advice on how to overcome common obstacles to selfimprovement By Eva Apelqvist

“Excuses and results … you can’t have them both.” — Mayo Clinic Health System’s weight management home page

Continued on pg. 10

Leader-Telegram Winter 2015

Her impressions 9

Well, yes, we know excuses don’t yield results. Mayo Clinic Health System’s weight management website highlights common excuses that prevent us from achieving a new and better lifestyle: “I don’t have time.” “I can’t do it on my own.” “I can’t afford it.” “Even if I lose, I will just gain it back again.”

This propensity to sabotage our selfimprovement efforts doesn’t mean we can’t move past the excuses and start down a more healthful path in life. Three experts offer advice on overcoming obstacles as we strive to lose weight, become more fit and improve our mental wellbeing in the new year.

Haven’t we all used those excuses at some point?

Common Obstacles to Overcome

Obstacle No. 1:

Unrealistic goals Lisa Willkom, a registered nurse and health educator in the weight management department at Mayo Clinic Health System in Eau Claire, believes the biggest obstacle to weight loss is setting unrealistic goals. “Weight management is a marathon,” she said. “Not a sprint.” Rather than focus on how many pounds we want to lose, Willkom

suggested setting attainable behavioral goals. These might include drinking 2 quarts of non-caloric beverages every day, not snacking in front of the television, eating only whole grains as opposed to processed foods and consuming four servings of vegetables and three servings of fruit daily. Ryan Boos, a fitness coach and owner of Pinehurst Fitness Personal Coaching Studio in Eau Claire, also is a strong proponent of setting small, attainable goals. We often try to do too much too soon, he said. It’s important to set small goals so we easily can see progress in our weight-loss efforts. The very first goal should be “don’t give up,” Boos said. We need to make sure our goals are realistic — and right for us, he said. This means we shouldn’t set goals to meet others’

10 Leader-Telegram Winter 2015 Her impressions

expectations or mimic what they are doing. Our goals should be our own. “You are most likely to succeed if you set goals that align with your own strengths,” said Luke Fedie, a licensed professional counselor with UW-Eau Claire Counseling Services.

Obstacle No. 2:

Bad habits Willkom is adamant that we strive for long-term weight loss. Little by little, we need to replace bad habits with good ones. To do so, we For more information need to create about Mayo Clinic’s new 10-week an environment course that helps that will lead participants learn to success. For healthy habits example, we while eliminating can’t stock up on unhealthy ones, call 715-838-6731. cookies and ice cream and then tell ourselves we won’t eat these desired treats. “Don’t have high-sugar items in your house. Clean it out,” Willkom said.

“Nobody got obese from eating too many fruits and vegetables,” she added.

Obstacle No. 3:

No self-care

Sharing goals in a support group can help those trying to lose weight stay on the right path, Willkom said.

Another bad habit is giving in to cravings. Most cravings start to pass after 20 minutes.

We tend to deprioritize our mental health when we’re busy, Fedie said, but he thinks this is when we need to focus the most on our well-being.

Fedie believes a major obstacle to optimal mental health is thinking we can deal with our problems on our own.

If 20 minutes later you still want what you craved, then maybe you really are hungry, she said.

Try to identify what brings you joy, he said. “It could be things like taking a walk, listening to music, having a cup of tea — things that help you center around yourself.”

Admitting we are having problems can be difficult. But when we don’t function like we know we should, it is time to seek help, he said.

Another way to get a handle on cravings is to drink water. Often when we think we’re hungry, we’re actually thirsty, Willkom said.

“Schedule time to take care of yourself, like you schedule a doctor’s appointment,” Willkom agreed. “If you leave it to the end of the day, it just won’t happen.”

“Do something for these 20 minutes,” Willkom advised. She suggested physical activity.

Mindless eating is another bad habit. Instead of plopping down in front of the television, sit at the table and focus on what you are eating, she advised. We need to be mindful not only of what we eat, but also of the way we think. When Fedie and his fellow UW-Eau Claire counselors train patients to stop being overwhelmed by stressful situations, they ask people to examine their thoughts and watch for negative self-talk. We often create catastrophic worsecase scenarios for ourselves, Fedie said, adding it’s not uncommon for people to sabotage their lives with perpetual negative self-talk.

Obstacle No. 4:

Going it alone All three experts stressed the need to get help as you work on improving your life. We often hire experts for everything except personal fitness, Boos said. “It’s one of the biggest mistakes people make.” Boos recommended getting professional advice or having a buddy system, but he warned against teaming up with someone who isn’t committed to improving physical health. A fitness class or a personal trainer is often a good alternative, he said.

Lose weight and much more with Hypnosis. Hypnosis Center of Eau Claire Richard Marano, B.S., C.H., www.hypnosiscentered.com, 715.552.5355 Banbury Place, Eau Claire, WI

In addition to seeing a professional mental health expert, Fedie recommended finding a positive support network.

“It is the quality of these friendships that matter, not the quantity,” Fedie said, adding that “fostering a good relationship is never a waste of time.” “Making life changes is never easy,” he said. “The success rate is much higher if you have that positive network.” Apelqvist is a freelance writer based in Spooner.

Ryan Boos, owner of Pinehurst Fitness Personal Coaching Studio in Eau Claire, recommends these books that deal with adopting healthful habits:

“The Greatest Salesman in the World” by Og Mandino.

“The Compound Effect” by Darren Hardy.

Learn more about the coaching studio online at facebook.com/ pinehurstfitness.

Leader-Telegram Winter 2015

Her impressions 11

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It’s What We Eat&How We Move Article provided by Highland Fitness.

This time of year family and friends around us are making changes in life to better themselves. We read and hear through the media about starting new diets or exercise plans to lose weight as our New Year’s resolution. As the New Year begins, we want to start the year off with a clean beginning. But how does one choose the right diet, the right gym, keep consistent, and get results? Losing weight is simply two things: 1. understanding the calories going in and calories going out 2. where the mindset is. Calories going in would be the nutrition side of losing weight, knowing what has fewer and quality calories, but keeps you fueled throughout the day. Calories going out would be the workout portion of losing weight. Building muscle helps the body burn more calories and lose fat. The other half that we don’t realize is the mindset portion of losing weight: where your mind is focused is where your weight loss journey will go. Personal daily coaching of your weight loss plan will keep you focused on your

individual goal, with encouragement to change your lifestyle to a healthier path. Having all your tools in one place makes completing a project much easier and less stressful in this busy world. Being a full service gym makes Highland Fitness stand out from other health facilities in the Eau Claire area. Highland Fitness provides a weight loss plan that gives you the proper nutrition guidelines to fuel your body and aid in weight loss. There are three convenient locations, two with 24 hour access to allow you to get in your daily movement wherever it fits into your schedule. Highland Fitness provides

personal coaching to keep you consistent, motivated and accountable to obtain your goals. Highland Fitness memberships provide group fitness classes such as yoga, body pump and spin; allowing you to workout with others while following the instructor in calorie burning moves. Personal training at Highland Fitness gives the option of working one-on-one or in small groups with a trainer for a full body workout that is never the same as the day before. The friendly and comfortable atmosphere with a wide range of ages and different physical levels makes working out fun and makes it easy to keep a healthy lifestyle at Highland Fitness.

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Tips for Achieving New Year’s Resolutions

National YMCA survey finds more than half of American adults say outside support can help keep their 2015 resolutions Each year, millions of Americans resolve to get in better shape and become healthier versions of themselves. According to a recent YMCA survey of more than 1,000 adults, less than a quarter of respondents kept their resolution in 2014. An overwhelming 71 percent said they tried but fell short, and 40 percent confessed that they made it through only a couple of weeks or months. However, there’s hope for the coming year. One-third of survey respondents who plan to make a resolution in 2015 believe they’ll stick to it and reach their goals, with more than half believing that encouragement from others will keep them committed. “Finding a supportive community like the Y can be beneficial in keeping resolutions on track, because our organization is so much more than a nonprofit gym,” said Emily Duss, Marketing Director, Eau Claire YMCA. “It’s a community of supportive neighbors that offers more health, more hope and more opportunity for the New Year and years to come.” Although January 1st has come and gone, it’s never too late to make goals for improved overall wellness for you and your family. Progressing toward a healthier state of being should be a year-round objective and now is as good a time as ever to start changing for the better. The first step on this journey is a small but crucial one – deciding to focus your energy on becoming the best version of yourself. A positive outlook doesn’t always translate to action without setting manageable goals and leaning on the support of health and wellness communities. Here are five tips the Eau Claire YMCA recommends to help make a healthy New Year’s resolution stick:

to a membership, take a tour of local gyms to find the best fit for you. Your facility should not be just a gym, but a community organization that offers more health, more hope and more opportunity.

4. Establish a little friendly competition. More than half

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Article provided by YMCA of Eau Claire.

of the Y survey respondents felt a little “healthy competition” when friends encouraged them to be even more committed to keeping their New Year’s resolutions. Share your experiences with support groups – friends, family, fellow workout class members or close colleagues. Talking about your struggles and successes will make your goals more obtainable and less intimidating.

5. Set New Year’s goals with someone you love. It’s easier to stick to your resolutions if you have a partner working toward similar goals. More than three-fourths of survey respondents indicated that they would set the same resolution for a member of their immediate family. Team up with a family member to set your 2015 goals, and establish a game plan that is dedicated to achieving them.

1. Start small. Set attainable

resolutions. For example, if your goal is to exercise more frequently in the New Year, don’t schedule seven days a week at the gym. Start with a reasonable three days a week. If you’d like to eat healthier, try replacing desserts with other foods you enjoy, such as fruit or yogurt.

2. Take it one step at a time. Making a New Year’s

resolution doesn’t require you to reassess every little detail of your life. Replacing unhealthy behaviors with healthy ones takes time, so don’t become overwhelmed. Work to change one behavior at a time, and then go from there.

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Leader-Telegram Winter 2015

Her impressions 13

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What Can Be Done To

Reduce The Likelihood Of My Child Getting Tooth Decay

There are only three areas that can be addressed to reduce the possibility of tooth decay: the teeth, the bacteria and what feeds the bacteria.

The teeth can be made stronger by making the enamel stronger. Basically, fluoride. It can be topical fluoride from toothpastes and fluoride rinses. Some people recommend “training toothpaste” for very young children. I DO NOT! The key is to use smaller amounts of fluoridated toothpaste. If the children swallow some they will not be affected by the small amount. The teeth are good at absorbing fluoride when they first erupt and that would be losing a prime opportunity to allow the enamel to get as hard as possible. Systemic fluoride, either by community water supply or pills or drops on a daily basis, help make the teeth that are forming in the bones harder as they develop.

Getting bacteria off of the teeth starts with the moms having their teeth repaired and kept clean BEFORE the child is born. Dental decay is a bacterial disease and can be passed from person-to-person and the primary care givers are the main source of inoculating the child with bad bacteria. If the caregiver has good teeth the children have a much better chance to have good teeth. After that, brushing, flossing and making it harder for the bacteria to stick to the teeth reduces the chance of decay. Brush the teeth as soon as they erupt into the mouth. Children will need help with this until they get into 3rd grade. Flossing is introduced when the teeth start growing together. Making it harder for the bacteria to stick to the teeth can be done by xyletol containing products. Gum, sprays or candy are good sources. Xyletol makes it harder for the bacteria to stick to the teeth and if they do it interrupts the way they process sugars. As a side effect, children have fewer ear infections.

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So giving your child a good chance to not have tooth decay is as simple as 1-2-3. Strong teeth that have no bacteria and have a good environment that promotes healthy teeth goes a long way to a healthy dental experience. The American Academy of Pediatric Dentistry, The American Dental Association and the American Academy of Pediatrics recommend that children establish a dental home BY age 1.

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It’s time we start seeing red. Red — as in the color of heart disease awareness, just as pink is the color we all take notice of in regard to breast cancer. Heart disease is more deadly than all forms of cancer combined. (Yes, you read that right.) According to the American Heart Association, while one in 31 American women dies from breast cancer each year, heart disease claims the lives of one in three. That’s about one death each minute. So make sure you’re as committed to heart disease prevention as you should be to your yearly mammogram. That means: Maintain a healthy weight. Keep your blood pressure, blood sugar and cholesterol at healthy levels. Stop smoking. Or better yet, don’t start. Stay physically and mentally active. While we’re at it, here’s a quick quiz on heart disease and women. The more we know about our nation’s No. 1 killer of women, the better.

True or False: Heart disease only affects older women. False: Heart disease affects women of all ages. The combination of birth control pills and smoking boosts heart disease risks by 20 percent in young women, the Heart Association says. Yes, our risk increases as we age. Overeating and leading a sedentary lifestyle are factors that lead to blocked arteries over time. But don’t let your age lull you into a false sense of security. I take care of women of all ages in the hospital. Heart disease is an equal opportunity threat. Quiz continued on page 16.

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Leader-Telegram Winter 2015

Her impressions 15

True or False:

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Heart disease only affects women who don’t take care of themselves. False: Unfortunately, all the salads and yoga in the world can’t eliminate your heart disease risk. (If only it were true!) Family history often plays a factor. You easily can be thin and have high cholesterol. Knowing your numbers can help. The American Heart Association recommends you start getting your cholesterol checked at age 20, or earlier, if your family has a history of heart disease. And be sure to have your blood pressure checked regularly.

IT’S NOT WHAT WE DO.

True or False: I feel fine; therefore, I am fine. False: According to the Heart Association, 64 percent of women who die suddenly of coronary heart disease had no previous symptoms. And when women do experience symptoms, those signs often are misinterpreted. Women’s symptoms often are vague: shortness of breath, nausea/vomiting and back or jaw pain. Other women experience dizziness, lightheadedness, pain in the lower chest or upper abdomen and extreme fatigue. You may be thinking, “Ha! I feel back pain and fatigue all the time.” I get that. I hope you’re talking to your health care provider about all your concerns. But if something feels “off,” if something feels “not right,” don’t wait. Trust your gut. Listen to your heart of hearts. Seek medical attention.

IT’S WHAT WE CAN HELP YOU

Start seeing red.

Susan Pope is a nurse practitioner at Mayo Clinic Health System in Eau Claire who specializes in lipid management. She also sees patients weekly at Chippewa Valley Hospital in Durand.

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Her impressions 17

Lightening up the winter blues

By Breane Lyga

Feel a little down in the dumps in winter? You’re not alone. Harsh weather can prevent us from getting out, and we may have to deal with holiday fallout such as added debt and weight gain from all those gifts and festivities. But seasonal affective disorder, or SAD, also contributes to the winter blues for millions of Americans.

Symptoms of Seasonal Affective Disorder • Irritability. • Lack of motivation. • Trouble concentrating. • Fatigue. • Craving carbohydrates. • Increased desire to be alone. • Greater need for sleep. • Weight gain. Source: mayoclinichealthsystem.org

18 Leader-Telegram Winter 2015

Her impressions

SAD is a form of depression that occurs during the short winter days when one’s inner body clock falls out of sync with sunrise and sunset. Medical experts say when the alarm clock goes off before daybreak, it can leave one feeling sluggish for the rest of the day.

Studies have shown that women are more susceptible to SAD than men.

Dr. William Weggel, a psychiatrist at Mayo Clinic Health System in Eau Claire, said unlike someone who suffers from depression year-round, people with SAD suffer periodic symptoms of irritability, lack of motivation, excess tiredness and a craving for carbohydrates.

Fortunately, SAD is easily treatable, he said.

“You can feel a bit more irritable, agitated, cranky,” he said. “A lot of people will still feel sad and blue and down, but there’s that irritability where it’s a little bit different.” Anyone can suffer from SAD, but according to Mayo Clinic Health System, studies show it correlates with how close someone lives to the equator, where daylight lasts longer. About 1 percent of Floridians experience SAD, while 8 to 10 percent of New Hampshire residents have the mood disorder. Weggel said about 5 percent of the patients he sees at Mayo Clinic Health System, have SAD.

“Maybe four women to one male come in for treatment of this, so women tend to be more susceptible or women generally come in for more help than men,” Weggel said.

Many snowbirds take trips to Florida beaches or Arizona resorts for more daylight exposure in winter. For those with less time or money for a yearly vacation, a walk on a sunny day can be a significant mood booster. “Twenty minutes to an hour a day of cardio exercise is very helpful for this type of depression,” Weggel said. For those with more serious symptoms, Weggel said he suggests antidepressant medication. But the most effective treatment for severe SAD, he said, is a light therapy box. Not to be confused with harmful UV (ultraviolet) rays that a tanning bed emits, a light box emits a broad spectrum light produced by fluorescent bulbs, which imitates sunlight. Researchers believe this type of light causes a chemical change in the brain that lifts the mood and eases other symptoms of SAD.

About of Floridians experience SAD,

8% 10

while

of New Hampshire residents have the mood disorder.

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“It’s pretty much ongoing and it works fairly quickly,” Weggel said. “Antidepressant medication will generally take four to six weeks to kick in, whereas with light treatment most patients, in my experience, will start feeling better in a week or so.” Continued on pg. 20

Leader-Telegram Winter 2015

Her impressions 19

Continued from pg. 19

Light boxes are available at local pharmacies for about $250. Doctors recommend patients expose themselves to the broad spectrum light first thing in the morning. “Patients may start out using it four to five times per week in the morning, and over time they may taper down to their maintenance schedule, which would be three times a week for a half-hour each day,” Weggel said. “That’s kind of the classic approach.” He cautioned against using a light box in the afternoon or evening because users may experience insomnia from overstimulation of the brain. According to Mayo Clinic Health System, seasonal affective disorder is a condition that can have little to no impact on one’s life if treated consistently when the weather grows colder and the days get shorter. Lyga works part time for the Leader-Telegram.

Ticking Clock An area of the brain known as the suprachiasmatic nucleus (SCN) controls the body’s internal clock. The SCN controls the body’s circadian rhythms, which affect alertness, body temperature and hormone levels. A typical circadian rhythm lasts approximately 24 hours. Shifts in light intensity control circadian rhythms. Sunrise triggers alertness, while sunset and darkness trigger sleepiness. People with circadian rhythm sleep disorders have internal clocks that are out of sync with daylight hours and activities. Circadian rhythm sleep disorders can cause daytime sleepiness, irritability and poor work and academic performance; they may also interfere with mental functioning. Light box therapy treats circadian rhythm disorders by using bright light to reset the body’s internal clock. The goal is to bring abnormal circadian rhythms into harmony with normal sleep/wake cycles. In addition to treating circadian rhythm sleep disorders, light therapy treats jet lag, helps shift workers adjust to new sleep schedules and relieves symptoms of seasonal affective disorder. Source: Psychiatric-disorders.com.

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Her impressions

765325_1-24-15

More than a Cosmetic Issue

varicose veins:

Are you tired of aches and pains in your legs after a long day? Or sick of the swelling in your ankles and calves after being on your feet for too long? Then it might be time to do something about those varicose veins. A lot of people think of varicose veins mostly as a cosmetic issue, but in reality varicose veins are a real medical condition which can cause significant symptoms. These symptoms can be severe enough to not only affect your ability to do your job but also impair your activities of daily life. If left untreated, varicose veins can lead to severe and potentially life-threatening complications. In your legs, veins function to bring blood from your muscles and tissues back to your heart. Veins are only supposed to move blood in an upward direction, and they accomplish this with a system of valves. When these valves malfunction or fail, blood can flow backwards down the leg. This is known as reflux. Over time, this reflux of blood weakens veins causing them to enlarge and elongate which leads to the formation of varicose veins. Varicose veins are one of the most common medical conditions in women. They occur in up to 40% of women, and affect 50% of individuals over age 50. Risk factors for developing varicose veins include increasing age, family history, female gender, multiple pregnancies, and previous episodes of blood clots in veins. Some women develop varicose veins as early as their teens, and many report significant worsening of their varicose veins with pregnancy. Varicose veins can cause a number of symptoms in the legs including pain, soreness, numbness, tingling, itching, night cramps, and even restless leg symptoms. The appearance of varicose veins can also lead to social embarrassment and prevent people from participating in activities they enjoy. If left untreated, varicose veins can lead to complications such as blood clots, which form due to stagnant flow in varicose veins. When blood clots in varicose veins extend into deep veins, this is called a deep venous thrombosis or DVT. If such a clot dislodges, it can migrate to the lungs and cause

sponsored content

Article provided by Chippewa Valley Vein Center.

a potentially life threatening condition called pulmonary embolism. Bleeding from varicose veins can also occur after a minor trauma or even spontaneously. Over the long term, varicose veins can result in permanent darkening and hardening of the skin starting in the feet and ankles and moving up the calves. Chronic damage to tissues in the legs by varicose veins can even lead to the formation of venous stasis ulcers. These ulcers can be very disabling and difficult to treat. In the past, varicose veins were treated by surgical stripping. If you know anyone who underwent that operation, then you probably heard that it was extremely painful, required general anesthesia and a hospital stay. Recovery usually took weeks to months. Fortunately, new less invasive technologies have been developed to treat varicose veins. Endovenous laser treatment (EVLT) uses laser energy to close varicose veins from the inside. The procedure takes only about 45 minutes and is performed right in the clinic with local anesthetic. Normal activities can be resumed almost immediately, and most patients return to work the very next day. In addition to being safer and less painful than surgical stripping, studies have shown EVLT to also be much more successful. Most, if not all, insurance companies cover EVLT for the treatment of symptomatic varicose veins. In conclusion, varicose veins are much more than just a cosmetic issue. They are a real medical condition which can cause significant symptoms and lead to serious complications. With EVLT, varicose veins can be treated in a safe and effective manner with only minimal discomfort. Spring is a time for renewal, so if you are tired of achy, swollen legs from those unsightly varicose veins, it may be time to take action. 765270 1-24-15

Leader-Telegram Winter 2015

Her impressions 21

sponsored content

I just want to hear!

Article provided by Beltone Hearing Aid Center.

When I visit with people about their hearing they confess “I just want to hear.” Often they don’t know what to ask or how to begin the process of improving communciation. Hearing is one of our most basic senses. As we age, become exposed to noise, have medical issues and generally abuse our bodies, our hearing starts to change for the worse. It is so gradual we don’t even notice it until others call it to our attention. Sometimes people joke about your hearing loss, which can be very frustrating since you could not understand what they said in the first place. These situations can make you even more withdrawn or agitated. It may cause you to exclude yourself from participating in many activities such as church, meetings, events, and avoid most places where there is more than a one-toone communication. Another issue with hearing loss is Tinnitus, or commonly called head noises. This usually is described as a high pitch whistle, crickets, static, a wind blowing sound, water or sometimes hissing. Tinnitus can vary in sound and intensity, sometimes becoming quite annoying. I personally experience all of these, including high frequency hearing loss. There have been many studies done on the effects hearing loss has on dementia. In many cases, there has been some improvement with the use of hearing instruments. With today’s new technology many of these issues can be helped. Background noise can be reduced with preprogrammed settings in the hearing instruments that can be changed instantly by the wearer when in restaurants, meetings, riding in the car and so on. The Bass or Treble can be controlled, helping to reduce fan noises in the car, dishes clanking in the restaurant, and other related background noises. When I am in a restaurant I can place a wireless microphone on my wife or other person and even in a very loud environment hear what she is saying. It is truly amazing how this works! The volume can also be changed as well as the blend between wireless accessories (Personal Audio Link – or Direct TV Link via 2.4 Gigahertz blue tooth technology devices). The clarity of hearing instruments today is much different than just a few years ago and the whistling, or feedback hardly exists. The aids are so comfortable you hardly know they are in your ears.

There is always a lot of hesitation about hearing loss; we feel like we really don’t need them, using excuses like I am too young, I hear what I want to hear, I have selective hearing and tune out what I don’t want to hear, or I don’t have hearing loss. Finding out if you have hearing loss is simple. Take the time to experience how your hearing can be improved by visiting with our staff and checking out the newest technologies Beltone has to offer. We specialize in helping you understand better. Call to schedule an appointment to have your hearing checked, it’s free at Beltone! We have a Military discount for anyone who has served at any time in the US Military! Let us help you with Insurance, some may have hidden benefits you did not know about! There is an old saying, “IF HEARING IS YOUR PROBLEM BELTONE MAY BE YOUR ANSWER!” How true it is! Stop in today and schedule your FREE HEARING TEST. If you just want to hear, call Beltone! Okie E. Allen BCHIS, WI LIC # 24 Owner, Beltone Hearing Aid Center 2621 E. Clairemont Ave. Eau Claire, WI 54701 WWW.BELTONE.COM 715-834-7111 753177 9-14-14

22 Leader-Telegram Winter 2015

Her impressions

sponsored content

Menomonie Street Dental welcomes

Dr. Derek Article provided by Menomonie Street Dental.

Menomonie Street Dental of Eau Claire first opened their doors in 1971, with a mission of providing the best in lifelong dental care for families of the Chippewa Valley and beyond. A lot has changed in 40 years, but that vision of providing lifelong dental health remains the same. This has guided their growth and direction, and now brings a new addition to the team: Dr. Derek Rognlien. Dr. Derek is a family dentist who has been practicing in the Chippewa Valley for nearly 6 years. Dr. Derek and his wife have 2 small children. He’s a big Packer and Badger fan and enjoys the outdoors—hunting, camping, hiking and exploring the Boundary Waters. Dr. Derek is also a runner, training for half marathons. He is proud to join the MSD team, and welcomes new patients. MSD recognizes that winning smiles take more than brushing and flossing, and they will work with you to develop your personalized dental health plan. To that end, MSD has built a dynamic team of dental professionals that offer the skills, the experience and the technology to serve your family’s needs. As a family dental office, MSD is proud to serve the needs of multiple generations. They will take the time to teach healthy dental habits to your children, help young adults make great first impressions or to help aging parents make choices to maintain their dental health. MSD offers exceptional personalized care along with state-ofthe-art technology. Dentistry has changed quite a bit over the last 4 decades. Menomonie Street Dental now sits on a sprawling wooded campus just off the river on Menomonie Street. The serene setting belies the leading edge technology within, such as the CEREC technology that allows MSD to make same-day crowns. The office has grown, the services have expanded, and the team is still growing and evolving. However, two things—a commitment to excellence and a dedication to personalized care—remain the touchstones for Menomonie Street Dental. 765204 1-24-15

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Leader-Telegram Winter 2015

Her impressions 23

24 Leader-Telegram Winter 2015

Her impressions

does feminism matter By Courtney Kueppers Leader-Telegram staff

>>>

With gender equality gaining attention, some Chippewa Valley women leaders share if the movement has influenced them. XX Leader-Telegram Date

Her impressions

Leader-Telegram Winter 2015 Her impressions 25

In late August, as one of pop music’s most popular icons performed on national television, the screen behind her declared “Feminist” in big, bold lettering. The musical sensation was Beyonce, and her performance at the MTV Video Music Awards helped inspire some news outlets to chalk up 2014 as a win for women and feminism.

As calendars flipped from 2014 to 2015, TIME magazine published an article heralding the outgoing year as the best ever for women. To back up the claim, writer Charlotte Alter pointed to newsmakers Beyonce, Stanford University professor Maryam Mirzakhani winning the prestigious Fields Medal for Mathematics, a 17-year-old girl winning the Nobel Peace Prize, a woman becoming chair of the Federal Reserve, and GM and American Apparel companies gaining female CEOs. Fellow celebrity Emma Watson also drew the media spotlight to feminism. As a United Nations Women Goodwill Ambassador, the “Harry Potter” star has spoken on the importance of feminism for women and men. But despite such glitzy, high-profile moments, Eau Claire businesswoman Mickey Judkins said the goals of the feminist movement — to achieve equal rights for women — have yet to be fully met. “Some young women don’t relate to feminism because they feel gender inequality has been eliminated,” Judkins said. “The truth is women still earn 77 cents to every dollar earned by a man in the same job. When President Kennedy signed the Equal Pay Act into law in 1963, women earned 57 cents on the dollar. Now, 50 years later, women earn just 20 cents more. This situation causes long-term negative effects on families, limiting income and retirement pensions. “This reduces life choices for many families, such as where they can afford to send their children to college. Pay equity is still an important issue that needs to be resolved,” she said. Women still are hitting a “glass ceiling” in the workplace, Judkins said, noting they hold only about 15 percent of executive positions.

>>>

Looking for a few good women

Creating Opportunities . . . Right here in the Chippewa Valley Engineering, Advanced Manufacturing

Plank Enterprises www.plankenterprises.com #WeAreMfg 4404 Anderson Drive 715.839.1225 Eau Claire, WI 54703

26 Leader-Telegram Winter 2015

Her impressions

Women having “a seat at the table” is important, said Judkins, whose small business success has earned her a role on an international stage. Judkins and three other Chippewa Valley residents recently talked about their experiences as women in leadership roles and if feminism has affected them. Natasha Plank-Ottum is CEO of the second-generation, Eau Claire-based family business Plank Enterprises. Julie Manas is CEO and president of HSHS Sacred Heart Hospital in Eau Claire and of Hospital Sisters Health System Division-Western Wisconsin. Jodi Thesing-Ritter is UW-Eau Claire’s associate dean of students. In that role, Thesing-Ritter encourages students and co-workers alike to see the world through a feminist lens. All four women say they faced some hardships on the road to success. Some more than others credit the feminist movement for helping them along the way.

Julie Manas Occupation: President and CEO of HSHS Sacred Heart Hospital and of Hospital Sisters Health System Division-Western Wisconsin. Age: 55. Education: Iowa State University, undergraduate, and University of Iowa, graduate. Family: Married, one child. Address: Eau Claire. To get to where she is today took “a lot of luck and some hard work,” Julie Manas joked. Her health care career began after she graduated from high school and got a job at a nursing home. When she went to graduate school for hospital and health administration, she thought she would work at nursing homes or assisted living facilities. However, Manas did her residency in a hospital. She has worked at hospitals since. Manas credits her success largely to her parents. “They had the most influence on me,” Manas said of her parents, noting they instilled in her and her siblings from a young age the importance of hard work, family and faith. Before settling into her current position, which she has held for nearly three years, Manas worked in the Veterans Affairs system, where many of the other leaders were male. She recalls once giving a presentation to a room of more than 500 people when halfway through she realized she was “the only one with a purse.” However, Manas hasn’t given much thought to gender and the workplace. “I grew up in an environment where it didn’t matter,” she recalled. “I had brothers and sisters and it didn’t matter.” Manas acknowledged there may be some differences in how women leaders respond or how women lead compared with men, which she thinks is important.

Jodi ThesingRitter Occupation: UW-Eau Claire associate dean of students and co-owner of Eau Claire Sport Warehouse. Age: 44. Education: St. Mary’s University, San Antonio, Texas, undergraduate; Columbia University, New York, master’s; UW-Stout, Menomonie, graduate. Family: Married, five children (one deceased). Address: Town of Union. When Jodi Thesing-Ritter was in third grade, she wrote a letter to the Pope John Paul I, letting him know she thought girls should be able to be altar servers like boys. Her efforts toward establishing equity started then, if not earlier. One of her greatest strengths is empowerment, and to empower others, you have to first be empowered yourself, she said. “I am a feminist,” she said. “I frame everything from that lens.” Her identification as a feminist started early, when she was growing up on a farm in Texas. As the oldest of four children, Thesing-Ritter said she was expected to know how to do everything that any young boy would be expected to know. And noticing at a young age how segregated the South still remains today, she became a social justice advocate. Thesing-Ritter focuses locally on providing equity in education to all children through Blugold Beginnings, which she founded and coordinates, and providing all youngsters, especially girls, the opportunity to play sports. “It’s about making space at the table,” she said. Because Thesing-Ritter has spent the entirety of her professional career at UW-Eau Claire, she has spent a lot of time helping all students “find their voice” and encouraging them that their voice matters, she said. “I want students to know that change happens at the macro level,” she said.

“I think there are some things that make it harder for a female,” Manas said. “It makes us work harder and we need to support each other.”

During her time at the university, Thesing-Ritter said she has seen the number of people who openly identify with feminism “ebb and flow.”

She noted, “I don’t know that the feminist movement has affected me as much as other people.”

Feminism is mostly about providing an arena to notice inequalities, she said. “If you don’t know, you don’t know what to look for.”

Leader-Telegram Winter 2015

Her impressions 27

Mickey Judkins

Natasha Plank-Ottum

Occupation: CEO of Details.

Occupation: CEO of Plank Enterprises.

Age: 60.

Age: 42.

Education: Arizona State University and UW-Eau Claire.

Education: Chippewa Valley Technical College and Viterbo University, La Crosse.

Family: Married. Address: Eau Claire. “To improve women’s rights, you must understand the facts of equal rights,” Mickey Judkins said. “In the workplace, women must negotiate for fair compensation or equal pay for equal work. We have a tendency to wait for supervisors to recognize our talents.” Judkins’ career as a small business owner started at a young age. She launched her first business the same day she registered for her junior year of college. She owned that business, Butterfly Exchange, for 10 years before she sold it and launched Details, a women’s apparel company based in Eau Claire. In the 29 years since Details opened at 502 Water St., Judkins’ business has experienced great success. As a small business owner, Judkins has had the opportunity to travel internationally. In 2007 Judkins was appointed by then-Gov. Jim Doyle to lead the Global Ventures at the Wisconsin Department of Commerce. Judkins said it was her responsibility to attract investment to Wisconsin. She currently serves on the Local Leadership Council of Business Forward in Washington, D.C. As a part of that group, she helps represent the interests of small business to national leaders. “It’s been very challenging but rewarding to be able to participate in those conversations,” Judkins said of her work in the nation’s capital. Whether here in the Chippewa Valley, nationally or internationally, Judkins said it is vital for women to support one another. “I always seem to be mentoring a few women,” she said. “I enjoy helping other women start their own businesses and control their own destiny.”

Family: Married, two children. Address: Eau Claire. In Natasha Plank-Ottum’s opinion, gender is neither an obstacle to success nor an excuse for setbacks. “I certainly believe that the feminist movements from years gone by have laid a foundation of opportunity for women today,” she said. “However, I also believe that the term feminism can lead to stereotyping or gender bias so I like to focus on terms like assertiveness and selfdevelopment.” Prior to working full time in the family business, a holding company for four subsidiaries — LPI, LDPI, Pro-Cise and Badger Industrial Supply and Equipment — that provide specialized equipment to industrial and commercial customers, PlankOttum worked as a registered nurse. “I believe that my time spent in nursing impressed upon me that as a manager and owner, I can never lose sight of the human element in business,” she said. “It is very important to keep employee and customer needs and expectations in mind when making decisions.” Plank-Ottum said she tries to be a role model for other female leaders by setting a good example.

>>>

“Embrace challenges and setbacks and understand that adversity strengthens our will, confidence and ability to conquer future opportunities,” she said.

Kueppers can be reached at 715-833-9203, 800-236-7077 or courtney.kueppers@ecpc.com.

28 Leader-Telegram Winter 2014 Her impressions

1774 Within three years of its creation, the fledgling USA had laws in every state preventing women’s suffrage.

1869

Susan B. Anthony and Elizabeth Cady Stanton form the National Women Suffrage Association (NWSA) with the long-term goal of a constitutional amendment for women’s voting rights. Meanwhile, Lucy Stone and Henry Blackwell head the creation of the American Women Suffrage Association (AWSA), which focuses on voting rights gained through individual state constitutions.

1848

The first women’s rights convention is held in Seneca Falls, N.Y. It outlines grievances and sets the agenda for the women’s rights movements to come.

1890

Wyoming gains statehood and becomes the first state in the union to have women’s suffrage.

1920

Henry Burn casts the final vote making Tennessee the 36th and final state to ratify the 19th Amendment, allowing women of the United States the right to vote.

1964

Title VII of the Civil Rights Act bars employment discrimination based on race and sex. It establishes the Equal Employment Opportunity Commission (EEOC) to oversee discrimination claims.

1993

The Family and Medical Leave Act allows women to take employment leave after giving birth.

1963

Congress passes the Equal Pay Act stating that women and men must now receive the same wages for the same job.

1978

The Pregnancy Discrimination Act bans employers from refusing to hire or promote women because they may be or may become pregnant.

2013 The ban on women serving in military combat roles is lifted.

Leader-Telegram Winter 2015

Her impressions 29

no more sugar, please? sponsored content

Article provided by Dr. Aaron.

If you and your family would like to start heading toward a “maximized” life here’s a quick tip to start heading in the right direction. Reduce your sugar intake! All sugars, as well as grains that turn into sugar, cause inflammation and acidity in the body all the way down to the cellular level. There is not a disease known to man that doesn’t thrive off of an acidic and inflammatory cellular environment. If you do this while changing your exercise to a shorter duration higher intensity type of workout, you will not only positively impact your cellular health but also your metabolic (hormone) health. Now add in some healthy fats (raw nuts, seeds, coconut oil, fish oil, clean meats) and you have the formula for phenomenal health. Oh wait, forget everything I just said if you don’t have a healthy nervous system to start with! When

there is damage or pressure on a nerve it simply does not matter how much broccoli or almonds you eat. You can’t exercise enough to repair an improperly functioning nervous system. If you haven’t gotten your family’s nervous systems checked you are dramatically short-changing your overall health! Dr. Aaron is originally from a small town called Hartford, WI. He has wanted to be a chiropractor ever since he was in the 8th grade, so, after graduating from high school, he earned his Bachelor of Science degree from UW-Stevens Point and then went on to earn his Doctorate of Chiropractic degree from Palmer College of Chiropractic in Iowa. From there, he moved to Orlando, FL for an additional year of training, earning certification as a Maximized Living doctor. He opened his own practice in Eau Claire, WI in August 2009 and his passion and purpose for helping people live a maximized life has helped his clinic, Apex Chiropractic, grow to be one of the largest solo practitioner clinics in the state! Dr. Aaron, like all Maximized Living doctors, helps individuals restore and maintain optimal health in their bodies through the work & utilization of the 5 Essentials of Health. 765159 1-24-15

Educate. Inspire. Motivate. Perform.

Saturday, March 7th 10AM to 4PM Oakwood Hills Independent Living 4316 Oakwood Hills Pkwy Eau Claire, WI The mission of Total Health Fest is to raise awareness and educate individuals and families on healthy lifestyle choices that improve the lives of community members and their overall physical, mental, and financial health. 765157 1-24-15

$2,50 GrNd PrZe!

for more information visit totalhealthfest.info 30 Leader-Telegram Winter 2015

Her impressions

Plant for the Future Patrick Couture is a community educator, financial advisor and president of Keystone Financial, Eau Claire â&#x20AC;&#x201D; an independent financial advisory firm. Pat specializes in the fields of retirement income and wealth preservation. Pat has helped hundreds of families in Wisconsin and Minnesota plan for the out-ofpocket expenses of their children's college education and prepare for their retirement using well defined and personalized strategies, helping optimize Social Security benefits. Pat hosts a weekly radio talk show, as well as community workshops

on personal finance and retirement. Through his workshops he brings his knowledge and expertise to those seeking sound and predictable strategies in preparing for financial "milestones" and retirement. Today, with his expertise, Pat specializes in working with families to develop retirement, investment and estate plans. He helps them through each step of accumulation, preservation and distribution of their wealth.

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Article provided by Keystone Financial, Eau Claire.

Pat is registered with the state of Wisconsin as an Investment Advisor Representative through Brookstone Capital Management, LLC, an SEC Registered Investment Advisory firm. He also has a Wisconsin and Minnesota life insurance license. 765186 1-24-15

8 Mile Registration begins: 9am Event begins: 10am

Celebrate Adoption!

1st Wave: Bikers ~ 2nd Wave: Runners/Walkers 765185 1-24-15

Our wonderful beneficiary is We honor moms on this special day by spending quality family time on a beautiful scenic route in Eau Claire. We celebrate adoption with Lutheran Social Services by recognizing Birth Momâ&#x20AC;&#x2122;s Day on May 9th, 2015. Adoptive families are encouraged to come together and celebrate the path that led them to become one family.

Leader-Telegram Winter 2015

Her impressions 31

REGIS CATHOLIC SCHOOLS TEACHER

empowers

LEARN ABOUT THE

R E G I S C AT H O L I C S C H O O L S

difference!

STUDENTS TO MAKE HEALTHY DECISIONS

or Jaci Ristau, living a healthy lifestyle isn’t just something she focuses on in her own day-today life. She encourages her students to do the same. A graduate of Regis High School, the physical education and health educator has been teaching at her alma mater for 37 years.

KINDERGARTEN PREVIEW Immaculate Conception Elementary Feb. 4 10:30 a.m. & 4 p.m.

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32 Leader-Telegram Winter 2015

Her impressions

“I’ve taught multiple generations at Regis,” Ristau laughed. “I’ve seen certain families where perhaps I knew the parents, then taught their children and even had their children come through my classroom! That’s very cool.” Ristau says her curriculum focuses on things like mental and emotional health, substance abuse, human development, disease prevention, nutrition and safety. “At some point, these students might have to make some tough decisions. Hopefully, all our teachers will help make an impact,” she said. When it comes to physical activity, Ristau enjoys biking and camping in the summer and cross-country skiing in the winter. She says because Regis High School is smaller, the students have more opportunities to get involved in athletics and other activities – giving them both physical

and social benefits. “I coached for quite a few years and you get to see how students improve their athletic skills and have the chance to bond as a team. They really gain something lifelong from it.” In the end, Ristau says she’s happy to have the opportunity to perhaps make a positive impact on her students in a place she enjoys. “Regis High School has been an enjoyable place to work,” she said with a smile. “I work with some really great people.” -- Written by Meghan Kulig Communications Director, Regis Catholic Schools

(Regis Catholic Schools is committed to helping all families afford a peace-filled education. Tuition assistance, tax deductions, tuition vouchers and flexible payment plans are all available.)

“At some point, these students might have to make some tough decisions. Hopefully, all our teachers will help make an impact.” 764996_1-24-15

Author: Jennifer Sherbinow, Executive Director of the Chippewa Valley Family YMCA in Chippewa Falls, WI, Health Education Major, Bodybuilding enthusiast/competitor, Personal Trainer.

Article provided by Chippewa Valley Family YMCA.

sponsored content

“Failing to plan is a plan to fail.”

This is one of my favorite sayings simply because it is true. We take the time to plan so many events in our life but what we do not spend as much time on is a plan for our own health and wellness. As women we tend to wear many hats including mom, housekeeper, household organizer, full time/part time employee, volunteer and more. What that does not leave a lot of time for is you! 2015 - a new year, a fresh start, and new goals. How can you be successful at new goals and aspirations regarding health and fitness? Here is a basic plan for success for your health and wellness. BE Realistic - Be realistic about the time it takes to reach goals. Try not to fall under the promises of “30-day transformations,” “quick fixes,” or “miraculous results.” If it sounds too good to be true then it is. The key to finding your health and wellness is simply “eating clean” and becoming more active. Whatever you choose HAS to become part of your lifestyle and a commitment. “Eating Clean”- You can make it easy to eat clean by doing the majority of your grocery shopping on the outside aisles of the grocery store. Think of all your food as having an expiration date. If a food item can be in your cupboard for two years and it can still be eaten then it is not a “clean food.” “Food Prep”- Once you have purchased your clean foods now it is time to prepare the food. Clean veggies and fruits right away when you get home. You can divide them into containers or small baggies to be able to grab and go. Find some lunch items that you can eat during the week by simply reheating the food. Example: Ground chicken or turkey; add brown rice and a vegetable. You may find you have to eat

the same foods a couple days in a row but the food items will be planned and ready. Pack your lunch bag the night before and be prepared! Water - You should drink 64 ounces (1/2 gallon) water per day at a minimum. If you can consume up to a gallon per day (128 oz.) it is even better, but aim for 64 ounces. Keep soda, whether regular or diet, to a minimum, if at all. Coffee or tea are still fine, but be careful of sugary creamers or other items you can add for taste. Plain water is always your best bet. You can add lemons, limes or cucumbers for flavor. It is best to stay away from the flavor packets that you add to water because they have artificial sweeteners. It may take two weeks to get used to drinking more water but once you have gone two weeks your body will crave more water. Water will give you more energy and help flush your body. Exercise – Exercise is not a bad word. You should try different activities and stick with what you enjoy. It is important to find something you like and know that the first time doing anything new can be a little scary. If you like it and have fun you will keep doing it. You can join a fitness facility

or you can exercise at home. If you choose a fitness facility, find one that suits your personality and look for what is included in your membership. Fitness classes are great for variety and are usually included with your membership fees. It is also a way to meet new friends. If you join with a friend or find a workout buddy it will help to keep you accountable. Time of workout/exercise - A workout/exercise routine should be a minimum of three times per week and at least 30 minutes in duration per session. You could also break that down to two smaller fifteen minute sessions. Find a time of day that works for you. If you are not an early morning person then picking that time might not lead you to success. If you find too many schedule conflicts that come up later in the day and disrupt your workout/ exercise routine then maybe early morning is a better time for you. If your workplace has a walking or workout area you could utilize that. Check for incentives through your insurance plan because many give incentives for working out a minimum amount of time per month.

In the end you have to make a choice to make the change. You need to be ready to make the commitment to a healthier lifestyle. It does not happen overnight and it does not happen magically. Time and persistence is what will pay off. The reward will be that you will feel better, stronger, have less stress, more confidence and be a happier individual. It will be worth the commitment of your effort. It is all up to you and you can do it! 764285 1-24-15

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34 Leader-Telegram Winter 2015 Her impressions

Looking for love online

More and more people are turning to online dating sites to find their special someone

Jocelyn Syrstad,

of La Crosse, formerly worked for the Leader-Telegram.

Online dating. Used separately, the two words donâ&#x20AC;&#x2122;t spark much interest. Combine them, and debate flares up. Some people see online dating as a great opportunity to meet someone really special. Others view it as a desperate last attempt to find a date. I say there should be no stigma attached to online dating. In fact, I think itâ&#x20AC;&#x2122;s becoming one of the most common ways for 20-somethings to meet their significant others. For the record, I met my boyfriend online through a dating site called Plenty of Fish. And, according to a 2013 study by U.S. researchers in the Proceedings of the National Academy of Sciences, more than a third of recent U.S. marriages started online. Research by eHarmony suggests half of all couples will meet online by 2030. I have more friends and family members who have met online than have met at school, in bars or through a common-interest group combined. Among my peers, I am nothing but ordinary when it comes to how I met my boyfriend. So why did I try online dating? And why would I recommend it to others? Let me tell you my story. Leader-Telegram Winter 2015 Her impressions 35

I never dated much growing up. I never had a boyfriend in high school, and my senior prom date was a friend who already had graduated and whose girlfriend was nice enough to let him take me so I didn’t have to go stag. Actually, I never had a boyfriend until the summer before my senior year of college. I met Josh through friends, and we ended up dating for more than a year. However, we had a really messy breakup that left me unwilling to attempt dating again for some time. When I finally was ready to go out again, I didn’t really know how to go about finding a date. My history proved dating wasn’t as simple as snapping your fingers and having a partner appear. So when a good friend told me her sister had joined the Match.com online dating site and was having fun, I made a profile that night and gave it a try. I only kept my profile for a few weeks. I dated a guy I met on Match for about six weeks, but the relationship didn’t work out, and I decided I wasn’t that invested in online dating.

the world of online dating, I went with my friend Justin’s suggestion and tried Plenty of Fish. Justin said he has several friends who have met significant others on the site. And the site is free, which helps ease some of the pressure of finding someone. Against all odds, I met Shawn within my first week on the site. I already had had a date with someone else and didn’t click with him, but just through emails I knew I would enjoy Shawn’s company. We met at a bar a few days after we connected for the first time online and instantly hit it off. There wasn’t a single lull in our conversation, and we were both disappointed when the bar closed and it was time for us to head home.

Fast-forward a year and a half later, and too many horrible dates to count. I decided it was time to give online dating a serious chance.

That was Feb. 15, 2014. Not one day has passed since then that we haven’t communicated in one way or another, whether texting, calling or seeing each other.

I never had anything against online dating. I just knew that if I wanted to find someone I really liked, I was going to have to spend time — and possibly money, depending on the site — to do so. To ease myself into

When we met, Shawn lived in the Twin Cities and I lived in Eau Claire, so we weren’t able to see each other every day. But he would drive 90 minutes simply to have dinner with me, and I would drive 90 minutes simply to watch a movie with him.

Shawn is perfect for me. If someone asked me three years ago what my ideal mate would be like, I would’ve described Shawn. We were meant to meet each other, but we never would have if we hadn’t given Plenty of Fish a try. Like so many people I know who have tried online dating, our story has a happy ending. Finally, in December, Shawn and I each found jobs in the La Crosse area and moved in together. Although we’re not ready quite yet, we have plans of getting married and starting a family together some day. There is nothing wrong with online dating. My story is one of many that have turned out great. That’s not to say some dates don’t turn out badly, but that can be the case no matter how two people meet. I would be quick to recommend online dating to anyone contemplating it. It is a great way to broaden your horizons and meet someone great — whether they turn out to be a friend or significant other — who you never would have met otherwise. Continued on pg. 37

36 Leader-Telegram Winter 2015 Her impressions

Another Match Editor’s note: Jocelyn Syrstad also shared this account about another online dating success. She wrote avout Meghan, 24, a Fargo, N.D., resident.

I decided to try online dating about two years ago. I was 22 years old and never had dated. I was ready to try something different. I am not extremely social and I am really not a fan of bars, so I figured online dating might be for me. I Googled free online dating sites and found OKCupid. I figured I could try it and just delete my profile if it didn’t work out. I talked to a few guys online and met a couple in person but never made it past the second date. I wanted to find a guy that I could have a relationship with — I’m not the “casual dating” type of girl. It was easy for me to weed out the guys that just wanted a fling, but it was a little discouraging at first. Then, about a year and a half ago, I messaged a guy, Tyler, who seemed like he could be a good fit. I could tell right away that he was very shy, not like the guys I had talked to so far. We talked online for a week or so, and then I gave him my phone number. About a week after that he finally asked to meet. The first few dates were a bit awkward, but I could tell he was a good person and gave him a chance. We have now been dating for over a year and are doing great. I never would have met him if it hadn’t been for OKCupid, so I am very happy I decided to put myself out there and try online dating.

Options for Online Dating These sites are free to join: Plenty of Fish: This site allows you to specify the type of relationship you’re looking for (i.e. friendship, hookup, casual dating, longterm relationship, etc.). It allows you to browse anonymously, so others can’t tell if you’ve looked at their profile or not. There is no fee to sign up or to chat with other members; however, there is an option to pay for an upgrade for additional perks. In my opinion, the upgrades aren’t necessary. OKCupid: Similar to Plenty of Fish, this site allows you to specify your ideal relationship. From there, the site matches you with other members based on your answers to a series of questions. However, you are able to browse users as you please. Again, there is an option to pay for an upgrade to receive additional features.

Users pay to sign up for these sites: Match.com: Generally a one-month subscription costs around $32. The site uses keywords in your profile to match you with others who share interests. You can browse members for free, but you must subscribe to contact members via instant messaging or email. A downfall is there is no way to know what type of relationship people are looking for (i.e. casual or serious) unless they state it in their profile.

Zoosk: This site began as a Facebook app but is now similar to Match.com. It is geared toward a younger demographic. This site requires you to upload a photo, and it can integrate information from your other social media sites to create your profile. A subscription is typically about $30 per month. eHarmony: Generally the cost is $60 for a monthly subscription. This site uses a more advanced system to match people based on Continued on pg. 38

Leader-Telegram Winter 2015

Her impressions 37

a series of questions they answer when they register. A downfall is if there are no matches for you, there isn’t much else you can do on the site. This site is specifically for people seeking long-term relationships. Subscribers must be single, widowed or divorced — separated couples are not allowed to create a profile. There is also no option for same-sex couples as they are not allowed on the site.

Our Time: This site is specifically for

Never stop believing in comebacks

singles over 50 who are looking for a serious relationship. It is free to sign up, but you must pay the roughly $20 monthly subscription to contact other members. This site was created by the makers of Match.com, so it is similar in style to that.

These dating apps are available: Tinder: This app is simple to set up. All you need to do is log in with Facebook and the app will upload your first name, photos, interests and age to create a profile. You anonymously browse users by swiping right if you’re interested or swiping left if you’re not. If there is a mutual interest, communication between you and the other member will be made available. No communication will be available for nonmutual interests.

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Coffee Meets Bagel: Every day at noon, the app will send you a match that shares mutual Facebook friends. You can either like or pass on that user. If you and the other user are mutually interested, the app connects the two of you by a private chat room. **The only dating site that does background checks is True.com (not listed). Be aware of this when meeting someone for the first time. ***There are many, many more dating sites and apps available out there. Be sure to research which one best suits your needs. — Jocelyn Syrstad

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38 Leader-Telegram Winter 2015 Her impressions

Look hot when the

weather’s cold

It is difficult to look your best when you’re bundled up to protect yourself against cold winter weather. After all, fashion tends to fall by the wayside when the focus is on keeping warm. However, there are ways to put a fashionable foot forward, even if that wellclad foot is stepping in a puddle of slush.

scarves Scarves serve a practical purpose, helping to keep your body warm, and they’re also a fashionable staple of winter wardrobes. Scarves can be used to dress up an ordinary ensemble, providing a chic or bohemian look as you navigate city streets. Crocheting or knitting scarves is still popular, but you don’t have to be a seasoned craftsman to include scarves in your wardrobe. Scarves come in a variety of styles, sizes and materials, and there are many ways to knot a scarf, so you can create a different look each day.

bold colors Don’t get trapped in a pattern of dressing drab just because it’s gray outside. Embrace some bold splashes of color and they can brighten your day. Patterned dresses in bright hues were seen on the runways at Givenchy, Burberry and Prada shows this fall. Pair such attire with a long, flowing wool coat with a cinched belted waist and you will look on point for winter. Continued on pg. 42

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Her impressions 39

Winter beauty mistakes to avoid Cold, blustery weather rears sits ugly head whether the public likes it or not. Winter weather may require revamping your normal health and beauty routine, as your skin and hair may need a bit more attention this time of year. Chances are you may be doing one or more things wrong this winter, according to beauty experts. Learn the mistakes many people make and how to avoid them.

Using the same Covering dry skin Skipping foundation: Makeup needs with makeup: Slathering sunscreen: The sun still may change in the winter. In addition to exploring a different color palette, you may need to actually change the formulation of the products you use. Skin tends to dry out in the cold, necessitating a switch to a foundation that boasts moisturizing agents. People who find their skin is normally oily may find a product for combination skin acceptable.

Taking prolonged, hot showers: Many

people enjoy lingering in a hot shower or bath during the colder months of the year. But too much hot water can compromise your skinâ&#x20AC;&#x2122;s ability to contain moisture, further complicating dryness that comes with the season.

40 Leader-Telegram Winter 2015

on makeup to hide dry skin will only make it more noticeable. Instead, do some gentle exfoliation and moisturization to combat the problem. Gently rub a wet washcloth over dry areas to remove flaky skin and prep your face for makeup application.

Going overboard with a tan: Artificial tans

can be unhealthy for the skin. Do not try to compensate for shorter bursts of sunlight by spending hours in a tanning bed. Avoid self-tanners and bronzers as well. If you must use a bronzer, stick to one shade darker than your skin tone and only touch the places the sun would hit naturally.

Her impressions

shines in the winter, and skin is still susceptible to damage. Make sun protection a year-round part of your beauty regimen. Use a moisturizer with SPF built in to make morning routines that much easier.

Selecting the wrong lip balm:

Chapped lips seem to be par for the course this time of year. Instead of reaching for a waxy lip balm full of menthol, which can exacerbate already dry lips, select a lip butter or something that has a more liquid consistency to get into the cracks of dry lips.

Forgetting hands and feet: Ignoring hair: Your hair and scalp

Skin on hands and feet can dry out in winter air. Wear gloves to protect hands and thoroughly moisturize. Use a pumice stone to give feet an exfoliating treat and slather on the moisturizer. Pull on a pair of cotton socks and let that moisture penetrate feet for soft soles and toes.

may need some winter TLC as well. Use extra conditioner to combat dryness and breakage. Rely on heat-protection styling products to combat damage from hair driers and other heat-based styling tools.

Winter beauty is attainable, especially when men and women remember to compensate for the poor conditions.

Articles provided by Metro Creative Graphics, Inc.

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Her impressions 41

Continued from pg. 39

contrasting fur The “it” jacket on many runways this fall featured a contrasting shearling or fur collar. Whether you prefer faux fur or the real thing, a dash of something fuzzy by the neck can keep you warm and instantly add some style to your look. Fur can be used to dress up jeans and a sweater or even add a sophisticated touch to a business ensemble.

statement coat Boring winter coats need not be your only way to stay warm. Invest in a coat with a fun pattern, fabric or embellishments and it won’t matter what you are wearing underneath because the coat will attract all of the attention. Patterns will pop against the white background of a snowy landscape.

convertible mittens Fingerless gloves that have a mitten flap that can cover chilly fingers are a prime accessory for cold days. They allow easy access to smartphone screens, while also keeping your hands cozy when the wind kicks up.

hats The prospect of flattened, lifeless locks compels many men and women to forgo hats on cold days. But a few tricks can give you the best of both worlds: a warm head and nice hair. Begin by going for regular trims that will keep dried-out or split ends from becoming problematic. After washing your hair in the morning, apply a conditioning treatment to prevent fly-aways. Be sure your hair is completely dry before donning a hat, otherwise hair can become matted and look flat all day. Loose-fitting cotton or fleece hats may be less likely to flatten hair than a wool hat, and you can keep the hat slightly off the crown of your head to prevent your hair from flattening. When all else fails, women can pull their hair back into ponytails before putting on a hat, which can help keep a style in place better.

The arrival of winter does not mean you have to sacrifice your fashion sense. There are plenty of ways to look your best even when the temperature has plummeted. Articles provided by Metro Creative Graphics, Inc.

42 Leader-Telegram Winter 2015

Her impressions

Your next night out may find you embracing these growing trends Bars and restaurants fuel local economies across the country. Any night when a master mixologist is behind the bar or a gastronomical guru is manning the grill is an opportunity to enjoy a few drinks or a great meal. Many bars and restaurants look to capitalize on the latest trends in an effort to bring customers in and keep them coming back. The following are a handful of the latest trends men and women can expect to encounter on their next night out on the town.

Tech-guided assistance

Restaurants and bars are implementing more technology into the service industry, eliminating downtime and streamlining orders. Dread calling a restaurant for reservations? No problem. Many establishments enable you to reserve a table or even preorder dinner from a mobile device. The chef can start prepping your meal even before you arrive and keep the flow in and out of the restaurant moving right along. Some bars now allow customers to place drink orders via apps or tablets, saving you the struggle of muscling your way to the bar to get a drink. Such apps employ location-based software so servers can quickly and easily find your table. Some chain restaurants even use table-mounted technology so you can get beverage refills or pay for the bill without signaling a server.

Exotic ingredients

Itâ&#x20AC;&#x2122;s not only chefs who are testing dining mettle with exotic ingredients. Bartenders are taking a cue from trendy foraged ingredients and using them to modernize outdated cocktails. Botanical ingredients like lichen, honeysuckle, Pacific madrone bark and pine needles are turning up in drinks across the country. Many mixologists also are leaning more heavily on organic and naturally-sourced ingredients rather than prepackaged mixers.

Locally sourced products

Eco-conscious consumers demand more locally sourced items, and this trend is beginning to pour over into the beverage industry. Expect to hear bartenders advertising more local ingredients, such as craft beers bottled right up

the street or wine made from grapes grown at a nearby vineyard. Some bars may source spirits from neighborhood distilleries.

Leafy greens and root vegetables

Foods from humble beginnings are turning into gourmet fare. It seems a new bitter green or starchy product is becoming the vegetable du jour each week. Afraid to try your hand at kale or kohlrabi from the comforts of your own kitchen? Donâ&#x20AC;&#x2122;t worry, as many nearby restaurants are likely willing to do that experimenting for you.

Spicy-sweet condiments

Salsa may have surpassed ketchup as a favorite dipping sauce, but many others are poised to take the top condiment prize. Savvy chefs are experimenting with a variety of hot and sweet flavor combinations. Expect to find more jams, jellies, rubs, dips, and glazes with a spicy twist on your favorite foods.

Communal drinks

Each person in a group ordering his or her own cocktail is not necessarily the norm anymore. Some establishments are concocting familystyle punches that can be enjoyed by all guests pulling up a chair. Shared drinks may come in a pitcher or a spigot jar to enhance the festive and communal feel. Articles provided by Metro Creative Graphics, Inc.

Leader-Telegram Winter 2015

Her impressions 43

Did you know? Feng shui is the practice of arranging a home or office environment so energy flows gently and smoothly throughout the building. Many homeowners adhere to elements of feng shui, the origins of which date back several thousand years, in an attempt to create a positive environment that is free of stress. The basis for feng shui is that everything in a given environment has an energy known as â&#x20AC;&#x2DC;chi.â&#x20AC;&#x2122; Proponents of feng shui believe chi not only flows through the body but also through the environment. When a home environment negatively affects this flow, believers in feng shui feel this can lead to health problems, financial troubles or domestic strife. This is why feng shui adherents do not allow clutter to accumulate in their homes, as they feel clutter can stagnate energy flow. In addition, feng shui adherents avoid homes with long, dark hallways or poorly lit staircases, as they feel such areas negatively affect the flow of energy in a home. Did you know provided by Metro Creative Graphics, Inc.

44 Leader-Telegram Winter 2015

Her impressions

Turn your bedroom into a relaxing and romantic escape with these tips: Make it cozy People tend to live further apart emotionally as spaces get larger, so closing off any ajoining rooms with a door or curtains, arranging chairs in sitting areas to face each other and downsizing the bed are all ways to make an oversized master feel cozier. Focus on one another The master bedroom should be romantic and low-tech; no TVs, computers, tablets or cell phones allowed.

Remove negative symbolism Keep artwork and decor pleasing to the senses, inspirational to the mind and uplifting to the spirit.

Add a splash of pink

What a wonderful plan...

Pink is the color of relationships in Feng Shui. It represents love, joy, happiness and romance.

Have you planned for what’s next?

If you’re looking for love: Add double to every room

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Her impressions 45

Avocado Dip photo by Taste of Home

Winter Cabbage Salad

Prep: 15 min. Yield: 12 servings

photo by Taste of Home

Prep: 25 min. + chilling Yield: 16-20 servings

Ingredients

2 medium ripe avocados, peeled and pitted 1 package (8 oz.) fat-free cream cheese 1/3 cup plain yogurt 1/3 cup picante sauce 1 T. lime juice ½ tsp. salt ¼ tsp. garlic powder Tortilla chips

2 cups cider vinegar 1 cup sugar 2 T. salt 1 T. mustard seed ¾ tsp. celery seed ½ tsp. ground turmeric 10 cups thinly sliced cabbage (about 2¼ lbs.) 3 medium onions, thinly sliced 2 medium sweet red peppers, thinly sliced 1 medium green pepper, thinly sliced

1. In a small bowl, mash avocados and cream cheese until smooth. Stir in the yogurt, picante sauce, lime juice, salt and garlic powder. Serve with chips. Refrigerate leftovers. Originally published as Avocado Dip in Light & Tasty April/May 2007, p17

Pomegranate Spinach Salad

Directions 1. In a large saucepan, bring the first six ingredients to a boil. Reduce heat; simmer, uncovered, for 5 minutes. Remove from the heat and allow to cool. 2. In a large bowl, combine cabbage, onions and peppers. Pour vinegar mixture over vegetables; toss to coat. Cover and refrigerate overnight.

Prep: 15 min. Bake: 1 hour Yield: 6 servings

3 small butternut squash (about 1½ lbs each) 2 cups cubed fully cooked ham 1 cup soft bread crumbs ½ cup shredded tart apple ¼ cup packed brown sugar 2 T. prepared mustard

Directions 1. Cut squash in half lengthwise; discard seeds. Place squash, cut side down, in a 15 inch x 10 inch x 1 inch baking pan. Fill pan with hot water to a depth of ½ inch. Bake, uncovered, at 350 degrees for 30 minutes. 2. Combine remaining ingredients. Turn squash cut side up; stuff with ham mixture. Cover unstuffed end of squash with foil to prevent drying. Bake at 350 degrees for 30 minutes or until squash is tender. Originally published as Stuffed Butternut Squash in Taste of Home October/November 1998, p44

Originally published as Winter Cabbage Salad in Country Extra January 1995, p49

Prep: 25 min. Yield: 6 servings

Strawberry Rhubarb Jam Prep: 30 min. + chilling Yield: 44 servings

photo by Taste of Home

Ingredients 1 package (6 oz.) fresh baby spinach ½ cup shredded reduced-fat Swiss cheese 1/3 cup slivered almonds, toasted ½ cup pomegranate seeds

Ingredients photo by Taste of Home

Dressing 3 T. canola oil 2 T. sugar 2 T. white vinegar ¾ tsp. poppy seeds ½ tsp. salt 1/8 tsp. ground mustard

Directions

Originally published as Pomegranate Spinach Salad in Light & Tasty December/January 2006, p61

2½ cups fresh or frozen strawberries, crushed 1½ cups finely diced fresh or frozen rhubarb 2½ cups sugar 1 can (8 oz.) crushed pineapple, undrained 1 package (3 oz.) strawberry gelatin

Directions 1. In a large kettle, combine strawberries, rhubarb, sugar and pineapple. Bring to a boil; reduce heat and simmer for 20 minutes. 2. Remove from the heat; stir in gelatin until dissolved. Pour into refrigerator containers, leaving ½ inch headspace. Let stand until cooled to room temperature. Top with lids. Refrigerate for 3-4 weeks. Originally published as Strawberry Rhubarb Jam in Country Woman July/August 1994, p35

1. In a large salad bowl, combine the spinach, cheese, almonds and pomegranate seeds. In a blender, combine the dressing ingredients; cover and process until blended. Drizzle over salad and toss to coat.

46 Leader-Telegram Winter 2015

photo by Taste of Home

Ingredients

Directions

Stuffed Butternut Squash

Rhubarb

Her impressions

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Leader-Telegram Winter 2015

BENJAMIN WHITIS, M.D. Her impressions 47

Her Story, Story, Her Her Heart Heart Her

Hearwomen womenshare sharetheir theirheart heartcare carestories storiesand andanswer answer Hear audiencequestions questionsalong alongwith withour ourmedical medicalexperts. experts. audience Freeevening eveningwith withﬂowers, ﬂowers,healthy healthytreats, treats,music musicand andprizes. prizes. Free Thursday,Feb. Feb.19, 19,6:30 6:30p.m. p.m.• •Auditorium, Auditorium,Lower LowerLevel Level Thursday, MayoClinic ClinicHealth HealthSystem System• •1221 1221Whipple WhippleSt. St.• •Eau EauClaire Claire Mayo Freeparking parkingininramp ramp• •RSVP RSVPbybyFeb. Feb.13: 13:715-838-3012 715-838-3012 Free Moderators: Moderators:

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