Hanna Michels 605-760-4269 | hanna@michelscom.com Siouxland Woman CONTRIBUTORS
HILLS/GSM
Kevin Culhane 605-661-8509 | kevin@michelscom.com
chief of operations
THE HEALING JOURNEY
WRITTEN BY: LYDIA GLEISER
PHOTOGRAPHY
BY: SHANE MONAHAN
Kristie Miller-Arl t
As a teenager growing up in South Sioux City, NE, Kristie Miller-Arlt felt like she had it all. She was raised by hardworking and adoring parents, Gary and Dianne Miller, who pushed her to her fullest potential while always showing her unconditional love no matter what the circumstance was. Summer 1994 after her freshman year at the University of South Dakota, Kristie was looking forward to a long summer with friends and family, but one evening in June, tragedy would unfold and everything in Kristie’s once idealistic world would change forever.
“I still remember that night so vividly,” Kristie recalls, overcome by emotion as she opens up about the night that she lost her father. “I had just finished swimming in our family pool with my dad and my best friend Kim.” As was his routine every evening, Gary headed to Milhon’s, the local liquor store he co-owned with his father-in-law, Edward Yates, in South Sioux City. “My dad didn’t want his employees staying too late to close out the till and lock up the store,” Kristie explains. “So, he would always go in around 10:00 p.m. to handle it himself, allowing his employees to head home earlier.”
About an hour after her father left, their home phone rang, and her mother answered. “I could hear my mom saying, ‘Oh my God, oh my God,’” Kristie recalls. “I ran out of my bedroom and asked what was going on and my mother told me that someone had just called her and said someone was shot at the liquor store and hung up.”
Immediately Kristie’s mom started calling Milhon’s… no answer. Again, she frantically dialed the number… no answer. Kristie started to panic and told her mom to get in the car, they would drive down there to see what happened.
On their way to the liquor store, Kristie was driving too fast as she remembers her mom kept telling her to slow down, but Kristie’s gut instinct told her something was very wrong, and she needed to get to Milhon’s. As they turned the street corner to pull into the liquor store, lit up police cars littered the parking lot.
“I ran towards the store, and I remember a police officer grabbing me right away. He was trying to comfort me, but he also wouldn’t let me go any further into the store,” Kristie shares. “Then I heard my mom crying and saying my dad’s name over and over, ‘Not Gary, not Gary’.”
It was in that surreal moment that time froze, and Kristie realized that her father was gone. He had been killed in an armed robbery. The rest of the night became somewhat of a blur as family and friends came and went while Kristie tried to comprehend what transpired.
“From that moment on, my life changed forever,” Kristie reflects, recalling how losing her father left an irreplaceable void in their family as she began to navigate life without him. “My dad was such an incredible person. He was always cracking jokes and so much fun to be around. I had always known this, but after his passing, I truly saw how many lives he had touched in our town. He loved his community and was always looking for ways to make it better and help others. In the weeks and months following his death, my family was overwhelmed by the love and support we received from the community. I couldn’t fully comprehend what had happened—it all felt surreal, as though I was outside of myself.”
The loss of her father was devastating to Kristie and slowly her life began to feel the effects of his absence.
A month after Gary passed, Kristie’s grandfather, Edward, also passed away from a heart attack. With so much grief, Kristie felt like a shell of herself for years to come.
“We had so much loss in our family in such a short amount of time,” Kristie recalls. “My mother Dianne is such a compassionate, strong woman and to this day, I wouldn’t be where I am without her strength and resilience. I watched her grieve when I couldn’t. I ran from the grief I was feeling.”
Kristie eventually sought grief therapy a few years later, but initially struggled to confront the depth of her loss. “I remember doing everything I could to avoid talking about what happened to my dad,” Kristie recalls. “I would steer the conversation toward work, friends, or anything else to avoid the pain. It was as though I couldn’t allow myself to fully access that grief. To this day it’s a struggle to just sit with the grief.”
In the fall of 1994 Kristie transferred to Morningside (College) University, in Sioux City to run track and major in Mass Communications.
“Initially, I was overwhelmed with fear at the thought of attending Morningside, given the public attention surrounding my father’s death,” Kristie shares. “But to my surprise, no one brought it up, and I felt like I could simply blend in as another student, even though I didn’t feel like myself at all.”
“My experience at Morningside was good. It was exactly where I was supposed to be,” Kristie says. “I had an incredible track
“My mother Dianne is such a compassionate, strong woman and to this day, I wouldn’t be where I am without her strength and resliience.”
coach, Rick Clarahan, and although we never spoke about what happened, I always felt his quiet support. He showed up at my house the day after my dad was killed and reassured me that the entire team would take care of me. And that’s exactly what they did. The people on that team were like family while I was at Morningside.”
Four years after Gary’s passing, Kristie’s mom, Dianne, found love again when a friend introduced her to Ray Bennett, her brother. Both Dianne and Ray attended Bishop Heelan, though Ray was a few years ahead of her in school. They spent over 25 years together before Ray passed away from cancer in 2021. “Ray was honestly one of the best human beings I have ever known,” Kristie recalls. “He reminded me so much of my dad—hardworking, honest, and generous. He made my mom really happy.”
After graduating in 1998, Kristie began her career at KTIV Channel 4, where she worked for a few years before shifting her focus. She then spent seven years as a development officer at Gordon Recovery Centers in Sioux City. Following that, she worked in the marketing department at Wayne State College in Wayne, Nebraska, for two years before serving as the Director of Communications and Development for the Catholic Diocese of Sioux City, a role she held for 13 years.
1 2 3 4 5 6
Kristie and her husband Justin were married in 2003. Throughout their marriage, Kristie faced the heartwrenching experience of several miscarriages, which reignited and compounded deep feelings of grief and loss. Reflecting on this painful time, Kristie shares, “It reopened a well of unresolved trauma and grief that I had long kept buried. The emotions I had pushed aside for so many years surged to the surface, and I found myself quietly enduring an overwhelming sense of loss, struggling to find a way through the silence,” Kristie explains.
Kristie was expecting once again in 2006, giving birth to her miracle baby, James in December of that year. “The moment I saw James’ face, I felt a profound sense of healing. It may sound cliche, but the euphoria that washed over me after his birth was beyond words—I genuinely thought my heart might burst. He became my purpose, and in that instant, everything in the world felt right,” Kristie shares.
As time passed, Kristie and Justin gradually grew apart and eventually divorced—a decision Kristie believes wasn’t due to any fault on either side. “Relationships can evolve, and sometimes they come to an end. That doesn’t mean it was messy or that anything bad happened,” Kristie reflects. “Justin is a wonderful person and an amazing father. Although we chose not to stay together as a couple, we have always remained a family. Our top priority has always been, and will continue to be, raising James with love and mutual respect.”
Over the past decade, Kristie has experienced significant personal and professional growth. Looking back on her twenties, she acknowledges feeling lost at times and making choices she now wishes she hadn’t. “The decisions we make—whether good or bad—lead us to the path we’re meant to be on,” Kristie reflects. “I focus on self-reflection, striving to live with integrity. I know I’m imperfect, but I’m incredibly fortunate to be surrounded by
1 Kristie’s ex-husband Justin, son James, and partner Jason. Justin and Jason’s shared love of basketball helped them form a friendship. 2. Jason and Kristie on the Brooklyn Bridge in 2019. 3. Kristie’s Little Sister in the BBBSS Program means so much to her. They have been matched for about seven years and will be life-long friends. She is a special girl. 4. Kristie and her family including mom Dianne, ex-husband Justin, son James and partner Jason. Kristie feels blessed that their co-parenting style kept her family intact. 5. Kristie’s step-dad Ray Bennett, who passed away from cancer in 2021, son James, Kristie and her family miss Ray every day. He was such a positive influence on their lives. 6. Kristie’s mom, Dianne and dad, Gary with Kristie at her high school graduation in 1993. Kristie’s parents were very loving and supportive of her and she feels lucky to be their daughter.
One of the most important lessons is that in losing a loved one, to not lose yourself, a lesson that Kristie works on daily.
genuine, loving people who support me and I just continue to try to be my best self.”
Speaking of loving people, Kristie reconnected with a college friend, Jason DeWall, in 2015. “Jason and I both attended Morningside, although we didn’t know each other well back then. He played baseball, and I do remember thinking he looked pretty cute in his uniform,” Kristie laughs.
At the time, Jason was living in New York City, pursuing a career in comedy. “After we reconnected, I went to one of his shows in Brooklyn, and I was completely in awe of him. He was so funny and clever, and the audience absolutely adored him. He got the biggest laughs of the night.”
Eventually Jason moved back to Sioux City and has kept Kristie laughing ever since. “Jason is one of the most affable people you’ll ever meet,” Kristie says. “He’s not only hilarious, but incredibly thoughtful and is kind to everyone he encounters. He’s been an amazing bonus dad to James.” Kristie adds with a smile, “I really hit the jackpot with him.”
Kristie is also passionate about her current work. “About six and a half years ago I was contacted by a Big Brothers Big Sisters of Siouxland (BBBS) board member who asked if I would be interested in an opening position with the nonprofit,” Kristie remembers.
“I had been working for the Scholten for Iowa Congressional Campaign when I was approached. I instantly thought I would love working for BBBS,” Kristie adds. The thought of working for a nonprofit reminded her of the work her father would do in South Sioux City. He always had a soft spot for struggling families and single parents with children. “It all seemed like everything was coming full circle,” Kristie adds.
Today, Kristie proudly serves as the Executive Director of Big Brothers Big Sisters of Siouxland and is a Big Sister in the program, a role she holds with great pride. “I’ve developed a deep passion for advocating for children who need confidence and strong, positive relationships in their lives,” Kristie shares.
“The Bigs and Littles in our program inspire me every day. Being a part of this organization has been incredibly meaningful to me.”
Life has taught Kristie many hard lessons. One of the most important lessons is that in losing a loved one, to not lose yourself, a lesson that Kristie works on daily.
“Forgive yourself and others, because the act of forgiveness is transformative,” Kristie reflects. “It took me a long time to truly embrace this in my own life, but learning to forgive has profoundly changed me for the better.”
Kristie’s BFF Tasha (and former sister-in-law). Tasha got Kristie into running and together they have completed 15 half marathons and many other races. She’s an incredible runner and friend
More with Kristie...
Kristie’s soul sisters! Kristie is so lucky to call these amazing women her friends
The Kristie’s! (All three friends are named Kristie - Kristie Drent, Christie Finnegan and Kristie Miller-Arlt. The three friends have a very special bond and Kristie Miller-Arlt is incredibly grateful to these two
Kristie found out that she has a rare gene mutation, methylenetetrahydrofolate reductase, (MTHFR) after being sent to the Mayo Clinic in Rodchester, MN to address the cause of her miscarriages. She discovered that her body wasn’t methylating vital nutrients needed during gestation which impacts the body’s ability to absorb and process folate. Knowing this makes her son, James, an even bigger blessing.
Kristie worked on the Scholten for Iowa Campaign raising money for now State Representative, J.D. Scholten. She learned so much working for this amazing campaign from J.D. He’s an incredible guy who is trying to make Iowa the best it can be. Very inspiring!
Kristie has become a huge advocate for helping at-risk children in Siouxland and wants to help those less fortunate, something her father was known for doing.
Kristie still has a love for running and runs frequently participating in various half marathons. It’s her meditation.
Although Kristie admits she is a chronic worrier, she is also a very spiritual person who prays a lot.
DESIGNER SPOTLIGHT
Let us help you find the dress to symbolize your life, your love, and your spirit.
What makes Stella York continue to stand out in the world of bridal is their unique attention to detail and quality of fit in each silhouette -giving every bride, no matter their size or their budget, a truly designer experience at a fraction of the cost. Always on-trend and featuring the latest fashion-forward details seen on runways across the worldStella York always helps brides achieve their ultimate wedding day look.
"Do-it-yourself" can encompass a variety of meanings. For some, it represents the fulfillment that comes from finishing a project independently. It may be the pride in installing a new toilet flapper or the satisfaction of adding fresh paint to the living room, the sense of accomplishment is unmistakable.
Whether the DIY completion saved money will depend on the duration of the fix. Did your DIY save time? Probably not. The quality of the finished product…that will remain with the eye of the beholder.
Almost anything can be a DIY these days with the help of a good YouTube video and the ability to follow instructions. From the common household repairs, to making soap, a few searches on Pinterest will get you the directions you need. Did anyone make their own sanitizer and hand wipes in 2020?
DIY sounds great but one should consider, (and be honest), one's ability to do the job well or if your project, repair or job is better done by a professional. Three toilet repair attempts can add up to be expensive and perhaps a replacement would have been more efficient and about the same cost. Do not forget your time spent and the cost of frustration.
As a REALTOR,® I encounter a fair amount of DIY.
I can usually spot a DIY flooring installation from a mile away. Vinyl plank flooring is currently a popular upgrade, but it requires a keen eye for detail to install correctly, especially around corners and trim. Even the slightest gap between the plank and trim can reveal an amateur touch.
The
freedom to do it yourself applies to many aspects of our lives,
There are many services that can be tackled on your own or you can choose to hire a trusted professional. Before you decide to save a few bucks weigh all the pros and cons carefully. Consider your own profession, can someone complete your field of expertise themselves or in the long run, should they give you a call?
We walk into the kitchen to grab something and forget what we went in there for in the first place. We get knee-deep into an argument with our teenager and after hearing them ramble for a few minutes about why they’re right and we’re wrong, we forget the wise, poetic words we had prepared to prove our point. As I write this, I’m recalling a moment last month where I was doing too many things at once and caught myself opening the fridge to put away our handheld vacuum cleaner. My youngest daughter got a kick out of watching that one!
However, while all of us have moments of forgetfulness or brain fog from time to time, some people will develop actual memoryrelated diseases such as dementia or Alzheimer’s. According to the Alzheimer’s Association, nearly 7 million Americans are living with Alzheimer’s disease. By 2050, this number is expected to rise to nearly 13 million Americans. The lifetime risk for Alzheimer’s at age forty-five is 1 in 5 for women and 1 in 10 for men. Alzheimer’s is a terrible disease, not only for the patient, but for the patient’s loved ones. In my career, I often see this in the realm of estate planning – or lack thereof.
In the State of Iowa, an adult person must be of “sound mind” to create a Last Will and Testament. This means the client must understand the following things: (1) the purpose and consequence of creating a Will; (2) the extent of his or her assets; (3) who his or her heirs are; and (4) the effect the Will has on his or her beneficiaries. Without being of sound mind, a person’s Last Will and Testament could easily be challenged for lack of mental capacity or being unduly influenced.
Sadly, ten years ago, Americans watched litigation ensue over the estate of Casey Kasem, beloved radio personality and voice of Shaggy Rogers in the well-known television series, “Scooby-Doo.”
Despite being diagnosed with dementia, the American Top 40 radio host updated his Will to cut out his children in favor of his second wife. Litigation over Kasem’s Will began even before his death in 2014, and did not come to an end until a settlement was reached five years later. “Ruh-roh Raggy!,” as Kasem’s co-voice actor, Scooby-Doo, has exclaimed countless times.
As an estate planning attorney, it is important I take as many steps as possible to ensure my clients are of sound mind when signing their Wills. If someone other than the client calls to schedule the appointment, or if another person attends the initial meeting with the client, I generally take extra steps to ensure my client fully understands what he or she is signing. This may include things
like requiring a written note from a physician if the client has been diagnosed with early memory issues, meeting with the client alone and having only members of my staff in the room to witness the client’s capacity, taking detailed notes of my interactions with the client, and sometimes interviewing beneficiaries and/or family if the client consents.
If I determine the person is not of sound mind, I cannot have the client sign a Last Will and Testament. Therefore, it is extremely important to create your estate planning documents when your mind is sharp. It doesn’t matter if a client has a high net worth like Kasem; the grief and stress on family left to question the mental capacity of their loved one when he signed his Last Will and Testament is immense no matter the dollar amount.
The information contained above is for informational purposes only, and is not legal advice or a substitute for legal counsel. You should not act or rely upon this information.
SEASONAL GATHERINGS: A Time for Hosting
As the seasons change, so do our gatherings and the ways we celebrate them. Embracing the warmth of hospitality and togetherness, gatherings create a warm environment where friends and loved ones can enjoy a delicious meal over lively conversation.
Whether it’s a cozy winter dinner, or a festive autumn harvest feast, the art of gathering lies in the details. Thoughtful consideration of the atmosphere, décor, and, crucially, the serving dishes and centerpieces that you choose can transform any occasion into something extraordinary.
Choosing the right serveware is pivotal in ensuring that your seasonal gathering feels cohesive and intentional. Begin by considering the theme of your gathering. Is it a chilly fall cookout with golden colors or a sophisticated winter gathering rich in deep hues? Aligning your serving pieces and utensils with your theme can enhance the experience for your guests.
A robust collection of platters, bowls, and trays allows you to present your culinary delights with flair. For instance, a rustic wooden charcuterie board bursting with a variety of cheeses, fruits, and meats can be the centerpiece of your table. On the other hand, elegant glass dishes adorned with seasonal motifs can elevate dishes like salads or sides, bringing them into the limelight.
DÉCOR AND AMBIANCE: SETTING THE SCENE
Creating an inviting space is essential for setting the tone of any seasonal gathering. The right ambiance can transport your guests to a world of warmth and joy. Begin by considering your space— how can you adorn it to evoke the feelings associated with the season? For example, soft lighting can create a cozy atmosphere, especially during the winter months when gatherings grow even more intimate.
Set the scene for a remarkable gathering with a beautiful tablescape. A cohesive theme and the right accessories come together to entice the senses and make moments spent around the table even more memorable.
HARVEST HUES
Autumn table décor is all about celebrating the abundance of harvest season and the beauty of fall colors. A Thanksgiving centerpiece would not be complete without gourds, pumpkins, and apples to celebrate the season. Make sure to keep the colors within the same palette for a unified feel. Add wreaths or garland accented with fall leaves and pinecones or complement with votive candles to accentuate the warm tones of the season.
FRESH AND FESTIVE
Table centerpieces at Christmastime elevate the festive environment of your holiday gatherings. The aroma and appearance of live wreaths and garland add to the festive ambiance of the holidays. For a classic touch, place a long garland runner adorned with pinecones and berries down the length of the dining table and accentuate with Jingle Bell stir sticks or Gold Stag appetizers and cheese knives. A Christmas centerpiece can be simple, but also impactful. An arrangement of festive foliage with ribbons adds a rustic vibe to your dinner table. Pillar candles add a warm and cozy glow over your feast, and special ornaments such as brightly colored balls or metal jingle bells accessorize your tablescape.
Beautiful centerpieces can double as serveware, including decorative bowls filled with seasonal fruits or themed decorations providing both beauty and function. And here’s a holiday hint: double the fun with a festive centerpiece and leave it behind as a thoughtful hostess gift.
THE HEART OF HOSTING: AN ATTENTIVE APPROACH
By thoughtfully planning your seasonal gatherings, you can create an inviting atmosphere that fosters connections and joy among your guests. Remember that the essence of hosting lies not just in the food you serve, but also in the warmth and thoughtfulness you bring to every detail of the experience.
Visit Mod House Interiors to explore their extensive selection of serveware, dinnerware, and home décor lines that include the perfect hostess gift to create a gathering that is uniquely you.
255 5th Street Sioux City, IA 712-224-2555
modhouseinteriors.com
Tuesday - Friday 10am - 5pm Saturday 10am - 2pm
Do you like to write stories? We are searching for an experienced freelance writer to interview and write cover articles, public interest pieces and community interest stories.
If you have these qualities we want to hear from you!
• Writing articles based on editorial and formatting guidelines.
• Communicating with the client to explicate assignment-related expectations.
• Maintaining originality in
• your work.
• Proofreading your articles.
• Submitting completed articles
• on time.
We’d love to see:
• Prior writing experience and/or references.
• Portfolio of completed works.
• Own personal or laptop computer.
• Excellent communication and time management skills.
• Capacity to work with minimal supervision.
• Self-motivated, disciplined approach to work.
Please send your resume and link to your portfolio to admin@michelscom.com.
SIOUXLAND WOMAN
From our Kitchen to Yours
2
2
Erma StoneyBrookMcgee Suites Resident
s ton EY Broo K suit E s!
our M ission
We are a full-service assisted living community “To foster the well-being of each resident by nurturing the mind, body, and spirit while maintaining each resident’s enjoyment of independence and dignity in a secure and supportive environment. We invite you to come to StoneyBrook Suites, where our joy is in serving you.”
AME niti E s
• Coffee Shop
• Salon
• Walk-in Whirlpool Spa
• Centrally located meals and activities
s E rV ic E s
• Caring, trusted, 24-hour staff
• Theater
• Courtyards
• Spacious suites all on one level
If time spent with loved ones over the holidays sparks a conversation about assisted living, we are here to help every step of the way. Schedule a tour and see the quality of life available to you or your loved one.
• Three homestyle meals per day
• Personal housekeeping • Professional medication administration and laundry
• On-site physical, restorative
• Scheduled daily social and and cognitive therapy exercise activities
• Wellness clinic
• Personal pendant system
• Assistance with activities of daily living
Spacious studio, one-bedroom and two-bedroom suites. Call for availability and pricing.
Our passion for assisted living shines through every day at StoneyBrook Suites.
Samantha Voisine Administrator
Brookings 605-692-1013
Huron 605-352-0014
Sioux Falls 605-373-0013
Watertown 605-882-0013
Dakota Dunes
How to Stay Healthy During Pregnancy in the Cold Months
Avoid Extreme Temperatures
To minimize the risk, pregnant individuals are advised to avoid prolonged exposure to extreme temperatures and to seek warmth if their body begins to feel too chilly.
Try Preventing Respiratory Illness
Seasonal flu shots and staying up to date with COVID-19 vaccines and booster shots can help reduce your risk for respiratory viruses. Make sure to also stay hydrated!
Combatting Dry Skin
Hormone changes and cold temperatures can lead to dry skin and patches. Try using a mild and unscented lotion to help treat dry skin.
For your winter time care or anytime of
If you have children that are aged 7-12, at their next cleaning be sure to ask their pediatric dentist about looking into an orthodontist. This exam can help determine if your child has an existing orthodontic problem or if one is about to begin.
The American Association of Orthodontists (AAO) recommends that children have their first check-up with an orthodontist as soon as an orthodontic problem is detected.
How
• Early or late loss of baby teeth
• Difficulty chewing or biting
• Mouth breathing
• Speech impediments
• Your child continues sucking their thumb after age five
• If there is shifting of the jaw when your child opens their mouth
Why is Early Treatment Important?
While most 7-year-olds won’t require braces, early treatment can help address issues like a traumatic bite or jaw issues, severe crowding, cross bites, and more. It can also help to reinforce healthy oral hygiene habits with your kids and help to build confidence as they grow.
What to Expect At Your Visit
In general, the examination includes a thorough evaluation and assessment of the size and position of the jawbones, facial proportions, and proper development and position of the teeth. The doctors can then tell you if any early orthodontic treatment will be necessary. If it is, they can recommend a timeline for the best results.
If you’ve been directed by your dentist to visit the orthodontist or if your child is showing signs of needing orthodontic care, please contact Wagner, Kuntz & Grabouski Orthodontics and schedule an appointment. They will provide your child with an initial exam and discuss with you the best steps to take when caring for your child’s smile. Examinations are free and a referral letter is not required.
Tues. - Sat.
7am - 1pm Sun. 8am - 1pm
Annual angels
Your Annual Angel donation will be utilized to provide the clients served by Opportunities Unlimited with items and opportunities that would otherwise be unattainable with their limited personal funds. Annual Angel Funds are used to:
• Purchase age-appropriate toys and learning materials
• Purchase necessary items for a client that the family cannot afford on their own - winter coats, shoes, etc.
• Provide opportunities for community integration such as sporting, musical, and theatrical events
• Purchase therapeutic equipment to improve range of motion, strength, and dexterity
• Any other item or activity that may enhance a client’s quality of life or aid in reaching his or her goals
Upon completion of the full Angel amount ($365 or greater) you will receive a precious OU keepsake to thank you for the magnitude of your gift as well as a place of recognition on the Angel Wall at the entrance of the Opportunities Unlimited Center.
SIOUXLAND
Nothing says comfort quite like meatloaf and we’ve knocked it down to just six simple ingredients. We’ve also included a variety of cooking methods, so you can choose how much time you want to spend in the kitchen.
Stuffing Meatloaf
Makes 6 servings
Total time: varies
Ingredients
1 pound ground beef
1 (6 ounce) box stuffing mix, any flavor, uncooked
2 eggs
½ cup milk
½ tsp. onion powder
1 cup shredded mozzarella cheese
Directions
Preheat oven to 350°F. Combine stuffing mix, eggs, milk and onion powder in a large bowl until well combined. Stir in ground beef. Transfer mixture to a 5" x 9" loaf pan OR shape into a loaf on a baking sheet and bake until the internal temperature reaches 160°F, 45–50 minutes. Top with mozzarella cheese in the last 10 minutes.
Alternate baking instructions: Place mixture in 12 muffin tins. Top with mozzarella cheese and bake until meatloaves reach 160°F, 18–21 minutes.
Approximate nutrition information per serving (⅙ of recipe; using 85% lean ground beef and 2% milk): 372 calories; 20 g fat; 7.4 g saturated fat; 125 mg cholesterol; 381 mg sodium; 23 g carbohydrate; 0 g fiber; 3.4 g sugar; 25 g protein
FILLING YOUR OWN CUP: HOW TO BUILD BURNOUT RESILIENCY
By: Michaela Feldmann
“The job will always be there. The work will always be there. But if you are not doing OK, it’s going to make it worse for you and the work will feel like it’s never ending.” - Rebeca Quezada
Burnout. It comes in many formshelplessness, exhaustion or feeling empty.
“Recognizing burnout is half the battle,” says Rebeca Quezada, Bilingual Peer Support Specialist at Heartland Counseling Services. “The other half is the recovery.”
Rebeca says there are 12 stages of burnout. The first stage is a need to prove yourself.
“It’s almost like we get this sudden burst of energy, and we want to go above and beyond. But slowly you might start to feel overworked or overwhelmed,” explains Rebeca.
“Slowly, you’ll start to feel like you have nothing left to give – like you’re always ending on an empty cup. Next, you’ll start to work harder. The third stage is where you will start neglecting your own needs. Then, we move into interpersonal conflict and a revision of our own values in stages four and five.”
Stage six includes denial and in stage seven people begin to withdraw. Behavioral changes come into play in stage eight, while stage nine reveals depersonalization. Feeling empty and despair show up in stages 10 and 11, with total burnout in stage 12.
“Some of the signs to pay attention to are feeling less. So, you start feeling less motivation and less care for the things that would normally make you feel full. You might also experience hopelessness and care less about the things that brought you joy. You may also experience emotional distress – feeling more irritable, impatient and self-critical,” Rebeca adds.
Rebeca says while everyone can experience burnout differently, it’s important that everyone strengthens their resiliency to it.
“Usually if someone is a bit more self-aware, they might recognize that burnout is starting to happen at an earlier stage. Maybe you notice you’re more impatient at work with your colleagues or you’re not honoring yourself or your boundaries. If we aren’t so self-aware, it usually won’t happen until the last few stages when you feel like you’ve given everything you
You need to be sure to communicate your hard start and stops to your workday and then honor that yourself,” Rebeca states.
have and it’s that prolonged stress. You are so exhausted mentally, emotionally, and physically,” Rebeca shares. One thing that Rebeca says helps her, is to prepare and look inward.
“If you look at the stages, you can see where some of those symptoms are going to start happening. It is super important to look into your own identity and lifestyle. Those can also contribute to feelings of burnout. The less self-aware we are, the longer the buildup, and the longer it will take us to recover from burnout.”
Rebeca stresses the importance of self-love.
“That can really help extend compassion toward ourselves without feeling guilty. We have to practice it at home first. In the first few minutes that you wake up, do you immediately go to your phone to check emails and social media? Are you taking care of everything and everyone else before you? Or, can we turn it around and dedicate five to ten minutes of mindfulness. Just sitting in silence, doing some stretches or walking barefoot on the grass. As silly as these things may sounds, regrounding ourselves and connecting with nature is so important.”
It’s also important that leaders and organizations are creating a healthy workplace environment.
“Are you leading by example and advocating for your employees? It’s not just asking how someone is doing but ‘How can I assist you in this role and be here to support you?’ Have you created trust and respect with
REBECA QUEZADA
CPSS
Rebeca Quezada has joined the Heartland team as our first Bilingual Peer Support Specialist in June 2023. Rebeca earned her BA in Social Sciences from the University of Sioux Falls. In her free time, Rebeca enjoys traveling, dancing, and volunteering in her community.
your employees so they can come to you as a leader?” Rebeca inquires.
You also need to communicate your needs and boundaries to your leader.
“You need to be sure to communicate your hard start and stops to your workday and then honor that yourself,” Rebeca states.
Because just leaving the job won’t cure the burnout. “How can we fill our own cup if we are constantly pouring into everything and everyone else? If you don’t address the root cause of the burnout, it’s just going to keep happening. You’re going to take those feelings into your next role, your next job. At the end of the day, your health is wealth. You have to make sure you are taking care of yourself and practicing self-love.”
If you need help please visit heartlandcounselingservices.org
PO Box 355, South Sioux City, NE 68776
1201 Arbor Dr., South Sioux City, NE 68776 402-494-3337
221 W. Douglas St., O’Neill, NE 68763 402-336-2800
938 E. Zero St., Brown County Clinic, Ainsworth, NE 69210 402-336-2800
TUESDAY
Tabata Class with Melissa
Tabata is a form of high-intensity physical training in which very short periods of extremely demanding activity are alternated with shorter periods of rest.
WEDNESDAY & FRIDAY
Barre Class with Becca
We offer one of the only certified barre classes in the area! Barre class uses a combination of postures inspired by ballet and other disciplines like yoga and pilates.
THURSDAY
Circuit Class with Melissa
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building or muscular endurance. ALL CLASSES START AT 8:30AM
HY-VEE’S OPERATION SMILE
OFFERS OPPORTUNITY TO HELP NON-PROFITS
By: Joanne Fox
That “Helpful Smile in Every Aisle” which has long been a slogan for Hy-Vee stores, is going beyond its aisles with a long-time outreach.
“Operation Helpful Smile” is a fundraising program for Hy-Vee stores that has given back a generous amount of money to nonprofit organizations over the past 11 years.
According to Scott Wieck, Marketing Coordinator for Hy-Vee in Siouxland, the program was started locally in January 2013.
“We were looking for a way to help the community on a larger scale and this is a great way to do that,” Scott says. “Specifically, it was a great way to help the Siouxland non-profit organizations.”
Scott adds, “Anytime you can do something to help organizations that are doing their best to help the community, it is a win-win.”
Customers, who are making a routine trip to the grocery store during the week, can not only buy food and other essential miscellaneous items, but they can support the “Operation Helpful Smile” program each time they shop since they can see at the register which local charity will be receiving their dollars or change, and they can trust it’s going to a good cause, Scott points out.
“Every two weeks, a different non-profit organization is chosen to participate,” Scott explains. “We have cannisters at the registers advertising each organization, so our customers can donate to their favorite cause.”
Customers can contribute to each week’s fundraiser at the checkout line, and Hy-Vee matches customer contributions received for each organization up to $1,000.
Scott notes that Hy-Vee also runs a charity advertisement once a month in the Sioux City Journal, “which includes our awesome vendor partners that help us with the program; we couldn’t do this without the generosity of our customers.”
SIOUX CITY
4500 Sergeant Rd.
WANTTOPARTICIPATE?
3301 Gordon Dr. 2827 Hamilton Blvd.
SOUTH SIOUX CITY
2501 Cornhusker Drive
Questions?
712-277-8120
The three Sioux City locations and the South Sioux City location all participate in this program. There are other programs out there in Hy-Vee land that do similar programs to help their communities. For example, the Sioux Falls area Hy-Vee stores have operated a successful “Operation Helpful Smile” program for almost a quarter of a century, assisting nearly 100 non-profit organizations.
In Siouxland, the first non-profit to receive funds was the Foodbank of Siouxland, Scott reports.
“We also had a couple of other non-profits approach us about needing help and we put them on this program and it morphed from there,” Scott adds. “However, each organization can only be on the program once a year.”
Every organization chosen for the program must have a board of directors, be a notfor-profit organization, help the Siouxland community as a whole, and all monies must stay in Siouxland, says Scott, who has been a part of the Hy-Vee family for 36 years -- all in Sioux City.
“We will not put an organization on the program if they are going to send the monies back to a corporate office somewhere outside of Siouxland,” Scott explains. “Again, on the point of helping Siouxland as a whole, we will not put an organization into this outreach if it is only helping a certain group or area of Siouxland. We want to give back to the community as a whole or to organizations that can benefit everyone.”
Scott feels the best part of “Operation Helpful Smile” is knowing the Siouxland HyVees are giving back to their communities, something that has long been a cornerstone of the Hy-Vee corporate structure.
“Hy-Vee does a wonderful job in giving back to the community, not only with the Operation Helpful Smile program, but other donations and sponsorships they do continuously,” Scott says.
“It’s a great feeling, just knowing that the Siouxland Hy-Vees are doing their part in helping the community, helping to bring awareness to the struggles of some, and hopefully making a difference.”
Here is your chance to have your oasis in Wynstone! This 1.5-story home has 4 bedrooms, 3.5 bathrooms, a heated 3 car garage, a heated in-ground pool with pool house all sitting on a 1.34 acre lot on a cul-de-sac with the nature preserve behind. Enjoy watching the deer and eagles while you listen to the sound of the willow trees. Very welcoming first impression as you drive up. Exterior remodel in 2023 included paint, high impact shingles, cedar columns, and tree removal. The backyard is sure to please with the in ground heated saltwater pool with slide & diving board, hot tub, and the pool house with bunk area, kitchenette, half bath and seating area. Entering the front door is a foyer with 13 foot ceiling hardwood floor and chandelier. The hardwood floor continues in to the formal dining with french doors (or could be office). The living room has so many great features including the electric fireplace with statement surround and shelves, large windows overlooking the back yard, the 13 foot
ceiling and gorgeous chandelier. The kitchen has a dining area with slider to the composite deck, hardwood floor, white cabinets, solid surface counters, Stainless Steel appliances, (gas stove and double ovens) and a large pantry. Laundry room is nearby and has tile floor, closet and sink. Master bedroom is on main floor and has LVP, electric fireplace with statement surround, a chandelier, and 6'x6' WIC with builtins. Master bathroom features heated floor, separate vanities, tile shower, jetted tub and a toilet room. A half bath with hardwood floor completes the main floor. Upstairs are 3 bedrooms, a shared full bathroom between 2 of them as well as hall access. The surprise up here is a theater room! This is where everyone will want to gather to watch movies or games. The lower level has more fun spaces with a family room, game table area, wet bar with seating area, a full bathroom, and a room for gym equipment/storage. New FAG/AC in 2023. Open enrollment available to Dakota Valley schools.
TESTIMONIAL
"Barb Maxon is a rock star in our eyes! We whole heartedly recommend Barb. We have moved many times and she is the most knowledgeable, hardest working, and chill REALTOR ® that we have worked with. She did not make us practically redo our house before listing it, as other REALTORS ® have insisted we do. Because of Barb's recommendations, our house sold in 5 days. We appreciate her experience, professionalism, knowledge of the industry, and her humor. She has an incredibly amazing team working with her. Barb was always on time, communicated well, explained the process, answered our many questions, and allowed us whatever time we needed to show her stuff around the house. She made the entire experience a pleasure. Thank you, Barb, so much."
- Patricia and Eric, Dakota Dunes, SD
BARB MAXON
Very caring staff. Walking in the door gives a feeling of positive vibes. Everyone is upbeat. PTs are knowledgeable, provide clear direction and are highly competent, all while educating you. The facilities are clean, private, modern and emotionally calming. Very patient-focused. They listen! State-of-the-art equipment. Overall, an amazing, positive and successful experience. Dr. Mallory’s team is just the best! - MICHAEL T.
WHAT PEOPLE ARE SAYING
They understand my condition and have really helped get me back to a normal life.
- WILLIAM L.
They had some really great ideas for controlling my urge to urinate.
- MARY D.
The exercises helped me make a lot of progress. I have continued to see better results because of PT.
- RICHARD M.
My pelvic floor exercises have been effective and my leaking has continuously improved.
- STEVEN R.
I feel it has been a great help getting back to normal. The different things we have worked on really helped me.
- MICHAEL J.
Thank you for referring me to FYZICAL because my abdominal pain is gone, and I have learned great exercises to help with any future issues
- BLAKE J.
I have improved my control of bathroom stops, using less Depends, getting control of urination and still improving quality of life.
- BILL Y.
NOVEMBER IS BLADDER HEALTH AWARENESS MONTH
101 Tower Rd. #210
Dunes, SD 57049
The Perfect Gift For Anyone
Shippable Gift Boxes
A popular item to mail or place under the tree. This box looks like a present full of goodies just waiting to be opened. It saves on shipping, which means more candy!
Something for Everyone
This 1 lb. deluxe assortment gift box includes Opera Creams, a variety of Clusters, Gourmet Caramels, Frosted Pretzels, and English Toffee just to name a few.
Gift Basket
This gift basket includes sweet and savory snack options. The perfect choice for an office gift exchange. $24,99
SIOUX CITY
Foodies
Life is too short to eat boring food.
All of us at Siouxland Woman know that food is the ingredient that brings us together! In the coming months, we will be featuring the best foodie spots in Siouxland!
Want to feature your foodie spot? We’d love to have you! Email ads@michelscom.com for more information!
For almost 30 years, the Nohava family has been providing people with local, grass fed, premium beef. In 2023, their son, Bryan Jr., and his wife, Lexi, had a dream to bring our family’s grass fed beef from our farm to your table. Today we offer a culmination of care and quality in every bite, ensuring that our standard of excellence is extended to your family’s dinner table. We ship nationwide! www.nohavaranch.com
“I can’t recommend Nohava Ranch Premium Beef enough! The flavor was second to none and they exceeded my expectations for sure. I also love the fact that they are a family run business. You can tell they take pride in the quality of their beef! Highly recommend if you are looking for high quality, delicious beef!”
- Seth L.
Bryan Sr. & wife
Brenda
Bryan Jr. & wife Lexi
The Panther Volleyball team has begun to truly prove themselves as a force to be reckoned with within Class A volleyball. This year, our team has been working hard all the way from the beginning of the summer in preparation for season and our effort has been paying off.
Our 5 seniors have been fantastic this year in their ability to lead the younger students to continue the traditions of success within the program as well as inspiring them with their own performances. Thank you to the athletes and their parents for everything they do!
- Erik Krenz, Head Coach, Dakota Valley Volleyball
