Siouxland Life Magazine - January 2017

It’s never too late to start saving

Stop smoking?

This is the year

Fitness shouldn’t be an afterthought

A GUIDE FOR LIVING IN SIOUXLAND

NEW YEAR, NEW YOU NOW’S THE TIME TO MAKE CHANGES

PLAY

AT THE OKOBOJI WINTER GAMES

JANUARY 2017

SIOUXLAND LIFE IS ON THE WEB! VISIT WWW.SIOUXCITYJOURNAL.COM/SIOUXLANDLIFE SIOUXLAND LIFE DECEMBER 2016

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PROS TO KNOW: Health Issues

Manage Your Heartburn & Gastroesophageal Reflux Disease

If you have troublesome heartburn or acid regurgitation symptoms occurring more than once a week, you are probably suffering from GERD. This is a serious condition and should not be ignored. Untreated acid reflux can lead to ulcers, strictures, stenosis and, in severe cases, esophageal cancer.

In our society, the prevalence of GERD has significantly increased in the last 40 years. Some of it is due to more awareness and better diagnostic modalities, but this increase is largely a function of diet and lifestyle, as well as increasing obesity. By recent estimates, at least one-third (30-40 percent) of the American population suffers from at least once weekly episodes of significant heartburn. Unchecked acid exposure in the esophagus can lead to a premalignant condition called Barrett’s esophagus, which is a marker for cancer.

Barrett’s esophagus is a condition in which the inner lining of the esophagus changes to that resembling the stomach lining. It harbors the risk of progression to esophageal cancer; this risk is increased about tenfold compared to the general population. Barrett’s is also associated with an increased risk of mortality, not only because of cancer, but also because of other complications of GERD, such as strictures, bleeding ulcers and recurrent pneumonias from aspiration of gastric contents.

Recurrent aspiration is also a very serious but underdiagnosed cause of lung disease, especially in nonsmokers. People with an undiagnosed hiatal hernia (this is a condition in which part of the stomach herniates into the chest) have a much higher chance of suffering from GERD, Barrett’s esophagus and aspiration of gastric contents into the airway, particularly at night time when they are lying flat and the body’s defense mechanisms are relaxed.

GERD diagnosis and management, as well as that for Barrett’s esophagus and hiatal hernia, is driven by patient symptoms and confirmed by the following tests, that can be done by a Gastroenterologist (GI specialist) or a Foregut Surgeon: 1. EGD: Esophago Gastro Duodenoscopy, or EGD, is an outpatient procedure in which the surgeon or GI doctor introduces a flexible camera scope through the mouth, typically under sedation, and goes down the esophagus and stomach up to the second portion of the duodenum. Barrett’s, strictures, ulcers and a hiatal hernia can be diagnosed and biopsies taken to rule out pathology. It is a quick 10-15 minute procedure, and the patient can go home in about an hour.

2. 24-hour pH monitoring: This is typically done in

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conjunction with EGD. The purpose is to check the amount of acid exposure in the distal esophagus, close to the stomach. A pH probe is attached to the esophagus, which measures data for 48 hours; patients are given a pager-sized receiver that captures the data from the pH probe. They return this receiver to the doctor’s office 2 days later, and the data is then analyzed to ascertain if there is significant acid reflux.

3. Upper GI Esophagogram: This is also an outpatient

radiology procedure; the patient swallows radio-opaque contrast (Barium or Gastrograffin) under supervision, and serial X-rays follow its passage down the esophagus.

This test shows the swallowing mechanism, detects some major abnormalities of the esophageal muscle, and helps to see if there is a small hiatal hernia or evidence of GERD, which will be seen as contrast refluxing back from stomach into the esophagus. This is a sensitive test

Siouxland Life

to detect even small hernias and small amounts of reflux.

4. Esophageal high-resolution manometry: This is a test to determine the functioning of the esophagus. It is of value in cases of swallowing disorders, or if there is a complaint of food sticking in the throat or chest. It also helps to plan the exact surgery for acid reflux, if surgical correction is being contemplated.

Barrett’s esophagus represents severe end-stage GERD; short of surgical correction, it will require lifelong PPI (Proton-Pump Inhibitor) therapy. These drugs have proven to be very useful in controlling the symptoms of GERD, but they have been increasingly linked with long-term side effects. These mainly stem from their suppression of stomach acid, which is needed to absorb Calcium and Iron. The resultant Calcium and Iron deficiency can get severe enough, especially in females after menopause, to cause severe bone loss, pathologic fractures and anemia. In addition, recently long-term PPI use has been found in some studies to be linked with aspiration pneumonia and chronic kidney disease. So, the decision to take these medications lifelong should certainly be made with careful consideration.

Surgery for GERD consists of a laparoscopic hiatal hernia repair (if there is a small hernia), and laparoscopic Nissen Fundoplication, in which the stomach is wrapped around the esophagus. This recreates the barrier to acid reflux, and has been shown to be highly effective, controlling reflux without the need for PPIs in more than 90 percent of people followed for 10 years.

Studies have conclusively shown surgery to be more effective than medical therapy in preventing progression of Barrett’s to esophageal cancer (3-5 times less progression to cancer in surgical group), and a higher chance of regression of Barrett’s to normal esophageal lining (7-9 times more likely to regress to normal lining in surgical versus PPI group).

If you suffer from frequent (once weekly or more) heartburn symptoms, or are taking daily medications such as Prilosec, Protonix, Nexium, Lansoprazole etc., or even over-the-counter medications such as Tums, Rolaids, etc., more than once a week, it is recommended that you see a doctor. A foregut (esophageal) surgeon can help discuss these options with you, and determine if you have Barrett’s esophagus after testing. This is a serious problem, so if you suffer from heartburn, don’t delay; ask your primary doctor for a referral, or look for a GI specialist or a Foregut-Esophageal surgeon near you.

CONTENTS

January 2017

Resolutions? Yeah, we all make them. But this might be the year, particularly if you got a fitness tracker as a gift. Think about the changes you’d like to make and put them in motion. This month, we give you some ideas (and shortcuts) to make that happen.

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TECH COATS Winter coats aren’t just warm. They’re also technological miracles. Learn what’s possible when you’re outdoors.

19 ON THE COVER Manager Jessi Behr enjoys one of the meals at Eat Fit Go, a business in Sioux City’s Southern Square shopping area that sells fresh, pre-packaged foods.

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BUTT OUT This is the year to make good on that “quit smoking” vow. We’ve got plenty of ways to help.

Photograph by Tim Hynds

FEATURES 4 HOME studio fun 12 OKOBOJI FUN winter games 14 OKOBOJI FUN high-tech coats 16 NEW YOU artistic expression 19 NEW YOU fitness goals 24 NEW YOU winter runs 26 NEW YOU healthy eating 30 NEW YOU stop smoking

32 34 37 39 40 43 47

NEW YOU financial health NEW YOU happy lives NEW YOU gym membership NEW YOU social media NEW YOU realizing goals ADVICE medical answers PARTING SHOT

PUBLISHER Steve Griffith EDITOR Bruce Miller EDITORIAL Dolly A. Butz, Tim Gallagher, Earl Horlyk, Jackie Foster, Lindsey Nelson PHOTOGRAPHY Tim Hynds, Jim Lee, Justin Wan DESIGN Sara Harvey ADVERTISING SALES Nancy Todd ADVERTISING DESIGN Kayla Fleming

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©2017 The Sioux City Journal. Siouxland Life is published monthly by The Sioux City Journal.

For advertising information, please call (712) 224-6281. For editorial information, please call (712) 293-4218.

HEALTHY SAVINGS If you just follow a few simple guidelines, you, too, can fund that special project or dream retirement.

SIOUXLAND LIFE

JANUARY 2017

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HOME studio

fun

LE MARS COUPLE COMES

‘HOME’ TO LOVELY WILLOW CREEK LAYOUT

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JANUARY 2017

SIOUXLAND LIFE

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Above: Barbara and Steve Collins look at photos during an interview at their home in Le Mars. Left: Steve and Barbara Collins’ great room.

Text by Tim Gallagher | Photographs by Justin Wan

LE MARS, IOWA | Steve and Barbara Collins recently invited a friend, a home-builder, into their home. The builder eyed their great room upstairs, the wide-open kitchen peninsula, the master bed and bath, the coffered ceiling and the living room with its second fireplace downstairs.

The builder’s greatest reaction was saved for the utility room.

“The detail of the concrete in the utility room impressed the builder the most,” said Steve Collins, stifling his laughter. “And yet, the utility room is carpeted.”

If such quality and care was attended to in the utility room, the rest of the home must be all that. And then some!

Steve and Barbara Collins, 1969 graduates of Le Mars Community High School, are happy as heck to be home in the Plymouth County seat. The couple moved back to their hometown in 2014, after spending the past three-plus decades living and working in and around

Barbara Collins made an upper-level exercise room into her sewing and craft room.

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HOME studio

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JANUARY 2017

SIOUXLAND LIFE

fun

Boston, Massachusetts, where Steve, who holds a doctorate from M.I.T., toiled in the research division at Raytheon for 35 years.

Steve, a rocket scientist who has several patents displayed on a wall in the couple’s home, studied phenomena such as the effect of radiation on electronics. He also collaborated with Ford Motor Company on the development of micro-electrical mechanical systems.

Barbara, meantime, served in the reference department and as an editor for Houghton-Mifflin for years. She edited and proofread children’s dictionaries before becoming an interior designer 22 years ago, a profession she maintains to this day.

The couple also raised a son and took part in a variety of community activities and cultural opportunities, always seeking involvement and the chance to learn more.

That quest hasn’t stopped in their coming home to Le Mars. It shows in their 2006 home just north of the No. 8 tee box at Willow Creek Golf Course.

Barbara, after all, made an upper-level exercise room into her sewing and craft room. Steve took a downstairs bedroom and gave it new life as a music studio.

You read that right: A music studio.

He plays saxophone, she plays flute and piccolo.

“The point of the music studio is to get an accurate picture of the sound,” Steve said as he positioned himself at the computer, just in front of a pair of Near-Field speakers. “You control the reflections of sound waves. You want to be able to move around and get a

“The point of the music studio is to get an accurate picture of the sound. ... You control the reflections of sound waves. You want to be able to move around and get a consistent sound.”

STEVE COLLINS Right: Steve Collins talks about his music at his home studio in Le Mars, Iowa. Below: The great room.

consistent sound.”

The old bedroom now features a half-dozen or so acoustic panels on the walls and ceiling. The closet door is permanently open, a detail that emerged as Steve tested sound quality. Having the door open positively affected the quality, leading to a fun “ah-ha” moment for the scientist.

Using his skill in computer programming, Steve was able to lay sound tracks behind a flute solo written and performed by Barbara. He played all the saxophone parts, using software to shift his alto sax part down to replicate the baritone sax. Ultimately, he and Barbara produced a CD in this room.

“I didn’t touch this horn for 25 years,” he said. “I retrieved my sax for an

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SIOUXLAND LIFE

JANUARY 2017

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HOME studio

fun

all-school reunion in Le Mars in 2000.

When I hit the first chord, I said to myself, ‘What an idiot! I have really missed this!’”

He’s making up for lost time, now subbing with the sax section in the Le Mars Community Band. Both Barbara and Steve play regularly with the Orange City Municipal Band.

Being retired has allowed Steve to dive into other activities as well. In recent months, he’s overtaken Barbara’s laundry room with supplies needed for his foray into making wine. His edition of “Maggie & Walt’s Pie Plant Wine” is an outgrowth of a cookbook Barbara helped conceive, thanks to an “I Grew Up in Le Mars” Facebook page she started when they lived in Massachusetts. The Facebook site now has the attention of some 3,077 members.

“Pie plant in Amish means rhubarb,” said Barb, who edited the cookbook.

The recipe, which features raisin, lemon and orange in addition to rhubarb, was handed down by Steve’s grandmother, Maggie Collins. The 2016 version used rhubarb grown on the same plot as that used by Maggie Collins two generations ago.

Barbara and Steve Collins enjoy their home studio.

Beyond the “winery” and the music studio, the house boasts many treasures, including two remote-control fireplaces, walls of 12-inch thickness,

9-foot ceilings in the basement, hardwood flooring of light maple upstairs and a dining room spacious for up to a dozen. The cabinetry, of dark maple, sets

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SIOUXLAND LIFE

R A D O N The Invisible Killer.

You can’t see it. You can’t smell it. You can’t taste it.

But this can detect it.

The Siouxland District Health Department is helping to keep your family safe by selling thanks to the generosity of Mercy Medical Center.

200

test kits for only

$1

After the 200* are gone, test kits will be available for $7.

Pick up yours at the Siouxland District Health Department Offices at 1014 Nebraska Street, Sioux City Between 8:00a.m. – 4:30p.m. M-F. • Radon is the second leading cause of lung cancer.

• Iowa has the nation's highest percentage of homes with elevated radon levels.

• Radon is found in the ground under homes both old and new.

Kits can also be purchased in many hardware stores or by calling the Iowa Radon Hotline at 800-383-5992. *First 200 kits limit 2 per person

Siouxland Life

january 2017

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HOME studio

fun

off modern appliances in a kitchen that looks to both the big-screen TV and the fireplace in the great room.

The coffered ceiling in the great room has a pick of lighting options, either LEDs or flourescent. The master bedroom, the only bedroom upstairs as the Collins have configured the home, has a tray ceiling.

And just off the master bedroom is the master bath, which also features options: giant shower or soaking tub, which rests on a heated floor beneath a pewter chandelier. There’s a spacious walk-in closet that’s part of the bathroom, and both his and hers vessel sinks.

The couple has painted each room on the upper level. There are minimal window treatments throughout a home that looks out onto the north side of the 27-hole golf course, which has Willow Creek zipping across the layout. It’s the site of an annual fall tournament where residents of the Collins’ neighborhood, the North Greenview Development, battle residents of the East Greenview Development in a friendly game on the links, a game that surely involves a mix of newcomers to the community as well as longtime Le Mars residents, people

Steve and Barbara Collins’ great room.

like, well, Steve and Barbara Collins.

“In the fifth grade, I drew her name in our class Christmas exchange,” Steve said. “I gave her a book called, ‘Nurses Who Led the Way.’”

That was 54 years ago. No matter. With time, like rhubarb wine, this “story” seems to get better. Or, so said Barbara, who smiled and added, “I still have the book.”

714 Lincoln Street NE, Le Mars | FloydValley.org 10

JANUARY 2017

SIOUXLAND LIFE

Above: The exterior of the home of Steve and Barbara Collins in Le Mars, Iowa.

Left: A photo of Fenway Park, taken by Steve, is a focal point in the home.

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OKOBOJI FUN winter

games

UNIVERSITY OF OKOBOJI WINTER GAMES GO ON

IN SPITE OF WEATHER

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Text by Dolly A. Butz | Photographs by Russ Oechslin and Bruce Miller

ARNOLDS PARK, IOWA — Since 1981, thousands of people have flocked to Arnolds Park for the University of Okoboji Winter Games, which features more than 100 indoor and outdoor activities.

This year marks the 37th annual winter festival, which takes place Jan. 26-29. No matter the weather, Iowa Great Lakes Chamber of Commerce CEO & President Jeff Thee said the Games go on.

“We have had years where the lake has been wide open or the ice was a little weaker,” he said. “All we’ve done over those years is we moved the events off of the ice. We’ve had broom ball in parks and different places.”

Thanks to December’s bone-chilling

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temperatures, Thee said it looks like the sporting events — which include flag football, snow softball and a bean bag toss — will be held on the ice at West Lake Okoboji’s Smith’s Bay. Hundreds of daredevils will line up to jump into the icy depths of West Lake Okoboji. The polar plunge benefits Arnolds Park/Okoboji Fire and Rescue Dive Team. Thee said many nonprofit groups host events and use them as fundraisers.

“It’s either a bucket list item or there are people who do it annually, too,” he said of the polar plunge. “That is a huge spectator event. People will be five or six deep and they’ll be trying to look over each other to see these brave souls jump

SIOUXLAND LIFE

Above: Eric Haverman of the Fightin’ Halibuts and Winkelbox’s Jordan Koele vie for control of the broom ball following a faceoff on the ice of West Lake Okoboji in one of the first rounds of competition at the 36th annual University of Okoboji Winter Games.

into the lake.”

The burning of the greens — wreaths and Christmas trees — is another sight to behold, drawing large crowds, along with the fireworks extravaganza. Other events include snowmobile races, a freeze-your-fanny bike ride, a chocolate classic and hot air balloon rides.

Thee said the University of Okoboji Winter Games was built on broom ball, a game very similar to hockey. He said teams from around the state of Iowa and

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Those who’d rather stay warm indoors might enjoy card tournaments, live music, fish fries and a chili cook-off featuring more than 40 vendors serving up various types of chili. Thee said there’s something for everyone at the Games.

“If you want to stay warm and toasty, there’s plenty of places to do that,” he said. “If you want to be out amongst the thousands enjoying the cold, dress appropriately. Bring the boots and the headbands and gloves and mittens and

Above: More than 170 men, women and children flocked together to form a giant 110-foot American goldfinch during the Peoples Art Project at the 2016 University of Okoboji Winter Games. (Provided by Judy Hemphill, JH Photography‌) Top: One of the features at the annual Okoboji Winter Games in 2016 was youngsters racing mini ATVs.

DON’T MISS HAPPY HOUR!

anything else.”

Visit uofowintergames.com to register for events. Thee said flights fill up rather quickly. Shop the apparel section of the website for long-sleeve shirts, sweatshirts and knit hats bearing the official University of Okoboji Winter Games crest.

4PM-6PM & 9PM-Close

Monday - Saturday

Great Cocktails & Appeitzers served in the Lounge.

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OKOBOJI FUN high-tech

coats

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Brian Richter zips up a new winter coat at Three Sons in Milford, Iowa, home to the University of Okoboji Winter Games.

CLOTHIER SHARES SCIENCE BEHIND

WINTER COATS Text and Photographs by Tim Gallagher

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JANUARY 2017

SIOUXLAND LIFE

‌MILFORD, IOWA — When it comes to winter activity, Brian Richter can keep up with the best of them.

He hops between coaching basketball fundamentals and racing downhill on his skis.

He’s a middle school basketball coach — and, he’s a skier.

Richter is also a clothier, a member of the Three Sons staff in Milford, birthplace of Iowa’s largest winter festival, the University of Okoboji Winter Games. And, as such, he’s incredibly well-versed on what it takes to keep warm while going from winter games (like basketball) to Winter Games (like broom ball).

The “Cadillac of winter coats” at Three Sons, you might say, is made by Patagonia. It’s a three-in-one parka, a jacket that’s really two coats that becomes a third when all three layers combine.

“This allows you to easily shed a layer if you become too warm,” said Richter.

“This one has a laser-stitched zipper for waterproofing. And, some have vents underneath for the armpits.”

Brian Richter sports a new winter coat inside Three Sons at Milford, Iowa, on a mid-December day, just weeks in advance of the annual University of Okoboji Winter Games. Three Sons helps keep winter enthusiasts warm with a full array of coats.

Winter coats offer plenty of options, including pockets for cellphones and holes for headphones.

Patagonia, a California-based company, has “gone green” to ease pressure on the environment. The company also offers topline warranties on all its products.

Walking across a narrow Three Sons aisle, Richter spots a rack of Hangtime Jackets by Marmot. These traditional “puffer” jackets have that inflated look.

The one Richter grabs has a tag that says, “700 fill,” which denotes the amount of synthetic filler used as insulation. Another jacket nearby has an “800 fill” tag.

The Arc’teryk line starts with a name that implies a rush of cold, such as that found in the Arctic.

“Arc’teryk offers a Gortex product that also gives you waterproof ability,” Richter said. “This coat uses a Coreloft synthetic fill, that’s also high-end, giving you a wind-proof, waterproof jacket.”

The North Face, yet another maker of winter lines, is also a version of the three-in-one coat. An Inlux-insulated coat, which retails for $199, has a

guarded zipper, to protect against the elements while extending the life of the zipper. The coat also has an underarm ventilation area, offering active users the chance to air out while on the run.

“This is a lighter fill coat,” said Richter, noting how many North Face coats contain a media pocket with a hole on the interior, allowing for headphone cords and such.

“Many of the coats also have a snow skirt that adheres to your T-shirt, or allows you to tuck it into your snow pants,” Richter said.

That snow skirt keeps an active wearer from suffering the chill of a blast of snow to the abdomen after a fall on the slopes. It’s also another means of layering to keep you protected from the big chill.

Beyond coats, Three Sons has several types of base layers available. Capilene, one maker, offers tops in crew and zipneck, in lightweight, midweight and heavyweight models.

Richter wears one when he’s coaching or spectating. The material amounts to what is a thick, long-sleeve T-shirt.

“Capilene has an inside grid system for moisture wicking,” he says. “The squares soak up excess perspiration.”

Base layers like this are sold yearround. Many boast of having a minimum UPF, an important factor, especially for those with light-sensitive skin.

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NEW YOU artistic

expression

ARTISTIC EXPRESSIONS Two December college graduates explore the power of art

s

Text by Earl Horlyk Photographs by Justin Wan and Tim Hynds

SIOUX CITY — Even at an early age, Summer Wulf knew she wanted to teach art for a living.

It certainly helped that her older sister became a school teacher and that her stepdad had been a teacher with more than 30 years experience.

“I have a few teachers in my family,” said Wulf, a 2013 Denison Community School District graduate. “That probably entered into my decision-making.”

By the time she graduated from Morningside College with a bachelor’s degree in art education in December, Wulf had already secured a job as an art teacher with Sioux City Community Schools.

“I get to do something that I already love doing,” said Wulf, 21. “How cool is that?”

Angelica Mercado said her parents wished she’d pursued her college degree in education. However, the 2012 Fremont Senior High School graduate had a very different plan.

“I’m an artist, but I didn’t want to be a teacher,” she said. “I want my art to make a political statement.”

ART AS A FORM OF SELF-IDENTITY Born to a Hispanic father who lived in Mexico and a Hispanic mother who was born in California, Mercado never thought she fit in.

“I was born in Mexico, but I left the

Briar Cliff senior Angelica Mercado spends plenty of time in the school’s studio.

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SIOUXLAND LIFE

Above: A detail from “It Is Not Illegal To Dream,” an art piece by Briar Cliff senior Angelica Mercado. Below: Her piece, “Dissociation.”

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NEW YOU artistic

expression

country shortly after that,” she said. “In addition, I never fit into the Mexican community because my mom was born in America. But I never really fit in as a American because my parents never learned English.”

Growing up in rural Nebraska, Mercado knew her neighbors saw her as nothing but Hispanic.

“Yeah, you were always viewed differently in their eyes,” she said.

Acting as a translator for her parents as well as being a second parent to her younger siblings, Mercado knew she had to grow up in a hurry.

But she took solace in the art practiced by her mom.

“My mother is very artistic,” Mercado said. “I guess I took after her.”

She discovered art had a way to move people emotionally; plus, it could start a dialogue.

This was especially true during her student art show— which included drawings, paintings, sculpture and mixed media displays — during the run-up to November’s presidential election.

“The art show focused on the plight of the undocumented immigrant,” Mercado said. “Having immigration as one of the big issues made my art show especially provocative.”

Mercado said her biggest artistic influence is Mexican surrealistic painter and feminist icon Frida Kahlo.

As for Wulf, her favorite artist is American realist painter Andrew Wyeth.

“I’m all about realism,” she said. “I don’t do any surrealism.”

STRETCHING THE BOUNDARIES OF ART‌ Wulf would never place restrictions on any art form.

“That’s the great thing about college,” she said. “I came in as a painter but my professors encouraged me to try my hand at sculpture and other forms I had never tried before.”

As much as Wulf learned in the classroom, she said it was her student teaching that proved most effective.

“I student taught in an elementary school and I student taught in a high school,” she said. “Each presented different types of challenges but I liked them both.”

Wulf said she has a natural affinity for younger students. Still, she had fun with the older students.

“I thought I’d be intimidated by the high school students since I was only a few years older than they were,” she said. “But the other teachers told me that student teachers age in dog years. Teaching them

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Above: Summer Wulf, a December graduate of Morningside College, is shown at the Sioux City college’s Eppley Auditorium Fine Arts Building. Below: Briar Cliff senior Angelica Mercado holds up her artwork “The Blessing of Being Abnormal” during an interview at the school’s studio in Sioux City.

in a classroom setting, I felt a lot older than my actual age.”

This month, Wulf will begin teaching three days a week at three different elementary schools. She’ll work as a substitute teacher for the remaining two days.

After graduation, Mercado said she plans to save up money before studying to become an art museum curator in graduate school in the fall.

SIOUXLAND LIFE

But in the meantime, she’s a regular columnist for her hometown newspaper.

“I’m the millennial columnist for the Fremont Tribune in Fremont, Neb.,” she said. “I represent the voice of the young generation.”

This is pretty heady stuff for a girl who always felt out of place.

“Art has given me confidence,” she said.

“It’s also given me a cause and a voice.”

NEW YOU fitness

goals

SET A FITNESS

GOAL

AND GET A PLAN IN PLACE TO ACHIEVE IT

Angela Loutsch, a personal trainer and aquatics director at the Le Mars YMCA, said people who want to lose weight should set both short-term and long-term goals.

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NEW YOU fitness

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goals Text and Photograph by Dolly A. Butz

‌ E MARS, IOWA — Got a spare tire in your midL section that you’d like to say goodbye to in 2017?

Angela Loutsch, a personal trainer and aquatics director at the Le Mars YMCA, said performing 1,000 crunches a day won’t solve the problem.

To achieve your New Year’s weight loss resolution, start by setting a specific, realistic, measurable goal that you can write on a sheet of paper and post in an area where you see it every day.

“You can’t just say I want to feel better in a month. Define ‘better,’” said Loutsch, who recommends thinking in numbers of pounds, waist measurements or cholesterol levels. “Is it realistic to say, ‘I’m going to start today to train for a marathon that happens in a month when I’m on a couch right now?’”

For a person who is overweight, Loutsch said a 10 percent reduction in body weight is a realistic goal. Once that goal is reached, another 5 percent reduction in body weight is a good goal.

Give yourself a set amount of time to accomplish your goal. When the deadline approaches, reassess your goal.

“In certain situations the number on the scale may not go down, but all of a sudden your clothes are a little bit bigger. You’re going up a flight of stairs and not being winded at the top,” Loutsch said. “Your weight is just one number and

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JANUARY 2017

“It’s about the total overall body. If we train one area and forget another one we’re really not having it work at its optimum,” said Loutsch, who works with both individuals and corporate clients.

your life is not defined by just that one number.”

Loutsch gives her clients a sheet of paper where they can list five shortterm goals and three long-term goals.

Short-term goals are goals that can be achieved in four to eight weeks,

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while long-term goals are reached in six to 12 months. Most of the time, Loutsch said people are focused on the end result, not the process, and they become discouraged. She said they should celebrate the small victories along the way.

“Our short-term goals should be our stepping stones to get to our long-terms,” she said. “You can’t just set out on this long journey without having your road map of how you’re going to get there.”

Loutsch recommends trying a number of exercises to discover what type of activity will keep you interested and motivated on your way to reaching your fitness goal. Consider your physical and time limitations first. She said joining a fitness class is great for many clients because they meet people with similar goals, who can support them while holding them accountable.

“If you’re somebody who enjoys upbeat fun music, Zumba might be that class for you,” she said. “If you’re somebody who has a lot of stress in your life and need some ‘me’ time to just be calm and relax, you might be more of a yoga person.”

Both activities offer great health benefits and can contribute to weight loss and muscle gain.

If you feel awkward and uncomfortable trying to keep up with the steps during that first Zumba class, like Loutsch did, she said you should give it a few more tries before calling it quits.

“Once I started getting used to it, it became like a little dance party and was really fun,” she said. “Sometimes you have to get out of your comfort zone. If the atmosphere’s enjoyable, you’re more likely to stick with it.”

Cardio exercises allow a person to not only burn fat, but also increase muscle mass. Loutsch said cardio, however, won’t necessarily increase your strength. She doesn’t recommending focusing on strength exercises alone and cutting out cardio.

“Those people that do strength without cardio tend to bulk a little bit. Their metabolism’s going to be raised, but they’re going to see that body shape shrink and obviously the scale is not going to budge at all either.”

Healthy weight loss is defined as 1 to 2 pounds a week. Anything more than that, Loutsch said, includes loss of muscle mass and/or water.

And the weight isn’t going to come off overnight. Loutsch said you’ll need to log 150 to 210 minutes of exercise a week to lose weight. The American College of Sports Medicine recommends 30-plus minutes of exercise a day in at least 10-minute increments. Three to five days a week should consist of aerobic exercise and two to four days can be spent strength training. Avoid working the same muscle groups two days in a row while strength training.

“With strength we need recovery days,” Loutsch said. “Some people find a benefit of doing upper body one day and lower body the next if they’re in a time crunch rather than doing it all at once.”

Perform cardio at 65 to 85 percent of your maximum heart rate to burn fat. One pound of fat is equal to 3,600 calories. To calculate your maximum heart rate, subtract your age from 220.

A 40-year-old, for example, would be looking at 65 to 85 percent of 180 beats per minute.

Loutsch said you can’t depend on exercise alone to lose weight. She said you also need to take a hard look at your diet, as exercise and nutrition go hand in hand.

“If you’re an elaborate exerciser and you’re a really poor eater, you’re never going to fully get those results of that exercise that you’re doing based off your nutrition habits,” she said. “You can be as health conscious nutritionally as you want to, but if you’re not having your activity, your body’s not at its optimal level.”

Start with small changes to your diet, which can be as simple as replacing a bottle of Dr. Pepper, which contains 250 calories, with water. Practice mindful eating by reading nutrition

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE 1. Has you doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?

3. In the past month, have you had chest pain when you were not doing physical activity?

4. Do you lose your balance because of dizziness or do you ever lose consciousness?

5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?

6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?

7. Do you know of any other reason why you should not do physical activity?

If you answered “yes” to one or more questions, talk to your doctor before you start becoming more physically active.

labels. Loutsch said cutting down on liquid calories in alcoholic beverages, flavored coffees and some smoothies can be key.

“What nutritional value do you get from those 250 calories? There’s really not vitamins or nutrients in there,” she said. “Replacing just one bottle of Dr. Pepper a day with a glass of water you’re saving 250 calories. Mixing that with a 30-minute elliptical all of a sudden in one day you have a calorie reduction of 500 to 550.”

SIOUXLAND LIFE

JANUARY 2017

21

ask

a professional Q: My resolution this year is to get in shape/be healthy. What can I do to stick with my goal?

A:

Dr. Joel Pistello, DC

Many people make New Year’s resolutions each year, and that trend is unlikely to change in 2016. But if history is any guide, few people are likely to achieve their resolutions. So how can you make this year the year when your New Year’s resolution becomes a reality? Consider the following tips.

Don’t go it alone. One of the best ways to realize your New Year’s resolution is to enlist the help of a friend. For example, if your goal is to lose weight, then start going to the gym with your spouse or a friend who works out regularly.

The buddy system can provide just the motivation you need, and having a friend there to offer support can help you stay focused on those days when your will to keep going starts to disappear.

Be as specific as possible. Vague resolutions leave too much wiggle room, and that can compromise your ability to achieve your goal. Set specific goals with clear benchmarks so you can celebrate your progress as the year goes on. If your goal is to save ‘X’ amount of money in the next year, divide that number by 12 and aim to reach that smaller figure by the end of each month.

Be realistic. Some people fail to achieve their resolutions because they simply set the bar too high. While it’s good to push yourself, don’t choose a resolution that’s unrealistic. If you do, you may quit early if you realize you aren’t making enough progress despite your putting forth your best efforts, or you might take an unhealthy approach in an attempt to circumvent some of the obstacles in your way. If your goal is to lose weight, speak with your physician first to determine a weight loss goal that is healthy and reasonable.

Expect a few bumps in the road. En route to achieving your resolution, expect a few bumps in the road. Life is never entirely predictable, and there will be a few unforeseen events over the course of the year that may throw you off target. Anticipate and accept such obstacles so they don’t derail your efforts.

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Siouxland Life

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Siouxland Life

january 2017

23

NEW YOU winter

runs

COOL

GEAR

Above: Jim Ewoldt displays some of the grids incorporated into an Under Armour Cold Gear Infrared jacket at Peak Performance Fitness Gear in Sioux City. The garment contains thermoconductive material.

KEEPS RUNNERS WARM THIS WINTER 24

JANUARY 2017

SIOUXLAND LIFE

s

Jim Ewoldt holds some Mizuno Breath Thermo fibers which, when incorporated into fabric, trap and convert body moisture into heat.

Text by Earl Horlyk Photographs by Tim Hynds

‌SIOUX CITY — When it comes to running, Jim Ewoldt says the colder the weather the better.

“There is nothing more exhilarating than a dead-of-winter run,” said the owner of Peak Performance Fitness Gear at Southern Square. “It’s also a good conversation starter because people tell me I’m nuts for running in the cold.”

Ewoldt said he’s been doing it for more than 25 years.

“As long as you keep moving, it doesn’t seem cold at all,” he said.

While prepping for a cold weather run, Ewoldt said you should plan for weather that’s 20 degrees warmer than it actually is.

“For instance, if it’s 20 degrees outside, dress as if it’s 40 degrees,” he said. “It may be cold at the beginning, but you’ll warm up in no time.”

Ewoldt also recommends dressing in layers, starting with a base layer of a shirt that’s lightweight, comfortable and, more importantly, fast-wicking.

“The best base layers will wick away your sweat as your run heats up,” he said.

“Your core cools faster than any other part of your body. You must protect your core.”

On top of the base, Ewoldt said runners should invest in an insulated piece of clothing that will ensure moisture management while allowing for the right amount of stretch.

“You really don’t want any clothing that that will restrict upper body movement,” he said, showing off a wide selection of stretch jackets and hoodies.

A third layer — or a shell — is a recommended way to finish your wintertime running wear. Ewoldt suggests a zipped outer layer that will allow you to maintain a comfortable body temperature while blocking frigid winds.

He said jackets containing an interior thermal-conductive pattern will allow you to retain your own body heat.

Kailea Ewoldt shows off a reflective, cold weather jacket and tights at Peak Performance Fitness Gear in Sioux City.

“It will keep you warmer longer,” Ewoldt said.

But what can runners do to remain safe during the short days of winter?

“Runners get into trouble when they’re not visible to drivers, cyclists and other runners,” Ewoldt said. “To stay safe, runners should outfit themselves with reflective gear like armbands, snapbands and a clip-on strobe light.”

Even better than that are jackets, hats and pants that are equipped with their own reflective material.

Looking at the more modern running wear, Ewoldt said he’s amazed at how far

technology has come in wicking away moisture. He’s also amused at how fashionable clothes have become.

“When I started running, everything was cotton and not very breathable,” he said. “You can wear some of the new stuff on a run or when you’re out shopping for groceries.”

Still, Ewoldt encourages fellow runners to keep warm and safe.

“I prefer running in the winter,” he said, “but everybody has their own comfort zone.

“There’s nothing quite like a run in the winter.”

SIOUXLAND LIFE

JANUARY 2017

25

NEW YOU healthy

eating

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Eat Fit Go, a business in Sioux City’s Southern Square shopping area, sells fresh pre-packaged foods. Diners can either take the meals home or heat and eat them there.

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SIOUXLAND LIFE

“We’re geared toward the working mom and dad who is strapped for time but who still wants to eat healthy.”

TODD UHLIR, father of four and owner of Eat Fit Go

EAT FIT GO CREATES

HEALTHY MENU

s

FOR PEOPLE ON THE MOVE Text by Earl Horlyk | Photographs by Tim Hynds

SIOUX CITY — Todd Uhlir wanted to eat healthy as long as the food was tasty and convenient.

Luckily the father of four became a franchise owner for Eat Fit Go, a chain of fast casual restaurants featuring gourmet pre-made meals made with the freshest of ingredients.

Wait, what are pre-made meals?

Essentially, they’re meals where the ingredients have been picked out, cleaned, chopped, cooked and

packaged, and are ready for pickup.

“We’re geared toward the working mom and dad who is strapped for time but who still wants to eat healthy,” said Uhlir, owner of Norfolk, Nebraska’s Eat Fit Go. “That’s our customer base.”

Assisting at Eat Fit Go’s 4501 Southern Hills Drive location since it opened in late November, Uhlir said he’s been pleased by the success.

However, he admits people didn’t always know what to expect.

Standing in front of a series of refrigerated cases, Uhlir points to a wide variety of breakfast, lunch and dinner options. Special healthy snacks selections and vegetarian fare are also available.

“All of our food is low in sugar, sodium and calories but high in protein,” said Uhlir. “Except for our wraps, everything is also gluten-free.”

Athletes will also enjoy Eat Fit Go’s gourmet-tested foods.

“Our meals are high in protein and

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27

NEW YOU healthy

eating

are in appropriate portion sizes,” Uhlir said. “I’ve probably eaten everything on the menu and I’ve never felt more energetic.”

So, what does Uhlir recommend?

What about a Seasonal Berry Salad that consists of diced chicken breast, a spring mix, romaine, red onion, fresh berries and a sprinkling of feta cheese?

“This only has 320 calories but has 32 grams of protein,” he said, looking at the label. “That sounds pretty good to me.”

Another unexpected favorite for Uhlir is the Look Good Naked Salmon, which includes savory-spiced salmon and roasted veggies.

“I was never much of a salmon eater before but this is delicious,” he said.

Equally as yummy are Eat Fit Go’s growing selection of chili, enchiladas and fajita bowls.

“Our food is approachable,” Uhlir said.

“Most people like enchiladas and most people like fajita bowls. Our versions of these favorites are simply a healthier take.”

In fact, Eat Fit Go offers a “Perfect Week Meal Plan” that provides five breakfasts, five dinners, five snacks and five protein bars for a set dollar amount.

Above: Containers of breakfast tacos are shown at Eat Fit Go, a business in Sioux City’s Southern Square shopping area that sells fresh, pre-packaged foods. Below: A seasonal berry salad.

“This is for people who really want to take charge of their eating habits,” Uhlir said. “You can splurge a couple days out of the week but eating healthy is still the desired goal.”

At least that’s true for Uhlir, who admits he’s always been the type of person who reads the back of food products.

“Yeah, I’ve always tried choosing the less caloric option or the food which had the fewest number of chemicals,” he said.

But Uhlir also knows he’s not alone.

“I think people are becoming more knowledgeable about the connection

between good food and good health,” he said. “Eat Fit Go just makes healthy food convenient for all types of people.”

Todd Uhlir displays a salad at Eat Fit Go, a business in Sioux City’s Southern Square shopping area that sells fresh, pre-packaged foods. Uhlir, the franchise owner of the Eat Fit Go’s Norfolk, Nebraska, location, is helping launch the Sioux City store.

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JANUARY 2017

SIOUXLAND LIFE

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Siouxland Life

january 2017

29

NEW YOU stop

smoking

QUIT SMOKING

The oral fixation element that electronic cigarettes provide makes them more appealing to some smokers than nicotine patches and pills. However, the U.S. Food and Drug Administration hasn’t approved vaping.

GET PREPARED TO

s

Text by Dolly A. Butz | Photographs by Associated Press

‌SIOUX CITY — Does being smoke-free sound good in the New Year?

It should. There are more than 7,000 chemicals in tobacco smoke, including arsenic, lead and tar.

According to The American Lung Association, every year in the U.S. more than 480,000 people die from tobacco use and exposure to secondhand smoke. Smoking and use of tobacco products, including cigars and smokeless tobacco, cause or

30

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SIOUXLAND LIFE

worsen numerous diseases and conditions.

If you’re planning to kick the habit, Deb Twyford, a registered nurse and certified wellness coach for Mercy Business Health Services, said you need to get some things in place first.

“Everybody that smokes has a certain cigarette that’s really crucial for them — maybe it’s first thing in the morning, maybe it’s after a meal.

They need to come up with what they’re going to

TWYFORD

“Everybody that smokes has a certain cigarette that’s really crucial for them — maybe it’s first thing in the morning, maybe it’s after a meal. They need to come up with what they’re going to do in place of that.”

DEB TWYFORD, registered nurse, Mercy Business Health Services do in place of that,” she said.

If you use nicotine replacement therapy (NRT), Twyford said your chances of successfully quitting are higher. NRT reduces feelings of withdrawal and cigarette cravings by giving you a little bit of nicotine without all the other harmful chemicals found in tobacco products. NRTs include patches, gum, lozenges, an inhaler and nasal spray.

Twyford said a family physician could also prescribe Chantix, a nicotine-free medicine that reduces the urge to smoke. Chantix can be taken for 12 or 24 weeks. Bupropion is another non-nicotine-containing medication that helps you quit smoking by balancing the chemicals in your brain to reduce withdrawal symptoms.

Could vaping with electronic cigarettes help you quit smoking?

The oral fixation element that electronic cigarettes provide makes them more appealing to some smokers than nicotine patches and pills. Twyford said the U.S. Food and Drug Administration hasn’t approved vaping.

“Supposedly it has less chemicals than cigarettes,” she said.

In recent years, Twyford said she has seen an increase in smokers wanting to quit for their own health or the health of their families. According to the Mayo Clinic, studies show that third-hand smoke, residual nicotine and other chemicals cling to hair, skin, clothing, drapes, furniture, carpet and walls.

“Maybe they’re expecting a new baby or a new grandchild. They don’t want to expose the child to secondor third-hand smoke,” she said.

“People forget about that thirdhand smoke. That’s the smoke in their clothes and in their coat.

Then they pick up that newborn baby and the baby’s nose is right by their clothing.”

Mercy Business Health offers one-on-one tobacco cessation counseling. During the first meeting with someone wanting to quit, Twyford said she discusses how often they

smoke and gets them prepared for quitting.

“They wouldn’t quit on that first time. Probably that second visit is when they would quit,” she said.

Twyford said keeping snacks on hand, such as carrot sticks, can help satisfy a smoker’s hand-to-mouth fixation. She recommends walking around the block a few times instead of having a cigarette after supper and practicing deep breathing to relieve stress.

“They want something to chew on. Obviously you want to go with lower calorie (snacks), because sometimes when tobacco users quit smoking they end up gaining weight,” she said. “We really try to encourage exercise because their metabolism slows down a little bit.”

By the third session, Twyford said smokers trying to quit should have been smoke-free for a week. They talk about what to do when nicotine cravings strike and how to get back on track after a relapse. She said more people relapse than not.

“We don’t want them to throw in the towel. We encourage them to keep trying,” she said. “If they are ready in their mind, they can usually do it.”

SIOUXLAND LIFE

JANUARY 2017

31

NEW YOU financial

health

TURNING AROUND YOUR

FINANCES IS EASIER THAN YOU THINK

i

Text by Lindsey Nelson

IN WORKING TOWARD WHATEVER New Year’s resolution you set, the word discipline is going to keep coming up.

“Discipline is a scary word to a lot of people,” said Kelsey Bankey, a certified financial planner with Sterk Financial Services in Dakota Dunes. “It takes hard work, but it really does help. Whether it be going to the gym, cleaning your house or choosing where you put your money, it’s very beneficial.”

The good news is it’s never too late to start exercising discipline with your finances.

“Right now is always the best time to start working toward a more secure financial future,” said Jason Kleis, first vice president and managing director of RBC Wealth Management in Sioux City. “But the start of a calendar year is a clean way to get organized and motivated.”

First things first: Understand where you’ve been spending your money and what goals you’d like to achieve.

Then, take inventory of your financial history.

Are you in debt? Not saving enough for retirement?

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Planning on purchasing a big-ticket item this year?

The answer to all of these is simple.

“The money coming in has to be more than the money going out,” said Bankey.

Bankey recommends splitting your money into two categories — fixed expenses and variable expenses.

“The fixed expenses are going to paid every single month; this is your rent, your utilities, your insurance. Your variable expenses are going to be items you don’t have to spend money on — leisure items. If you don’t have enough money, you don’t spend money on these expenses.”

Whatever financial goal you’re working toward, that should be considered a fixed expense.

Most people struggle the most with exercising discipline with their variable expenses. Bankey said there isn’t a solid rule for how everyone should spend this money.

Customizing a “leisure” budget for your variable expenses can help spread money out over a pay period.

BANKEY

KLEIS

PERSONAL FINANCE CHECKLIST Get and review your credit report. Start the year off with knowledge after the hectic holiday spending spree. It’s a hassle because so many “free” reports aren’t free. Some, like Experian will charge $1 and then sign you up for a monthly $20 credit security service. Most people don’t need the service and it’s not recommended by Consumer Reports, so make sure you cancel it if that’s your intent. Make a note to do that immediately before your mandatory free trial expires. Once your credit card is charged, it’s nearly impossible to fight it.

Set up automatic bill-pays for minimum account balances. This will lighten your mental load if you’re prone to miss a payment, and it will ensure that your rates won’t go up on credit cards. You can always pay in full, but you should never miss a minimum.

Keep a list of which bills are associated with which account for future reference.

Ask for better rates. There’s an old saying, “if you don’t ask, you don’t get” or something like that. Doesn’t hurt to check with your credit card company to request a better interest rate if you’re a good customer.

Check your beneficiaries. All your retirement funds and bank account balances should have beneficiaries, just in case. Some require birth dates and Social Security numbers to set up and so many are blank or

Bankey recommends trying the envelope strategy.

For every variable expenses you have, you have an envelope. Once your fixed expenses are paid, decide how much of your “fun money” you’re allowing yourself and take out that amount in cash.

Divide the cash into each envelope based on your preference. If you spend all the money in an envelope, you’re done spending money in that category until the next payday.

“As long as your budget balances at the end of the day, what you choose to spend your money on is your choice,” said Bankey.

If paying off debt is a goal, Kleis recommends approaching each type of debt differently. “Each type of debt carries its own set of rates, risks and consequences.

“Credit card debt often has the highest interest rates and is the first one to look at and consider trying to get rid of.

Others, such as mortgage debt can provide tax benefits and may be wise to pay

(don’t be shy; ask how they get paid and how they can help you; ask what to expect in returns and how easy it will be to get your money in an emergency).

Write out a basic budget. What are your core bills? What’s your discretionary spending?

You might be shocked to find out how much you’re spending on shoes or groceries or lunches. Mint.com is a great website for consolidating all your spending and income.

Establish some financial goals. Do you want to become credit card debt free, save for a European vacation, buy a new car, pay off student loans? Whatever your goal, it stands a better chance of happening if you acknowledge it and start working on it.

unaccounted for. Double check. Set that up and tell someone about your choices so that it won’t be a problem later.

Look at costs you can cut. Not all wants are mandatory. Decide on what you want most and then sacrifice the things that don’t give you as much pleasure and yet eat into your disposable income.

Look for extra income. If your budgeting numbers aren’t adding up no matter how hard Audition financial advisers. Now that you’ve you try, it might be time to look at adding to taken a look at all your finances, ask around for your income. Consider a part-time job, start financial adviser recommendations. Or start a private service (such as lawn work, house with the Financial Planning Association, fpanet. cleaning, mobile car wash, errand service, but org; the Association for Financial Counseling, note this might require permits or insurance), afcpe.org or the National Association of Persell items you own or make online, via consignsonal Financial Advisors, napfa.org. The first ment or at a garage sale. meeting is free so go prepared with questions — Debra D. Bass, St. Louis Post-Dispatch

off later,” said Kleis.

Kleis advises those with student debt to “carefully think out a strategy.”

“While it sounds cliche, there is no ‘one-size-fits-all’ approach to paying down student debt,” he said. “Several factors, including career path, the interest rate on that debt and current financial situation will determine the approach one should take.”

Bankey advises recent college graduates to “stay humble and spend within your means.

“Don’t stop living like a college student. Just because you have more money coming in doesn’t mean you need to increase your expenses.”

Young adults should consider saving for retirement now. “Today, with fewer people covered by pensions, putting money away and investing wisely is more important than ever. Too often, someone might have good intentions to save, but never get it done unless it happens automatically.”

Kleis says beginners should have funds taken automatically out of their paychecks or checking accounts.

If you haven’t started putting money away for retirement, “it’s never too late,” said Bankey.

“There’s a lot of flexibility in retirement planning. I recommend meeting with a financial planner 10-15 years before retirement to see how prepared you are.”

Kleis says education is often key. He suggests subscribing to a personal finance or investment magazine.

Bankey has seen success from individuals using personal fiance mobile apps, such as Mint.

For individuals who don’t have the time or ability to make their own financial decisions, working with a financial adviser and a financial planner could be a lasting investment.

“Saving and investing is important at any age. You should save for anything you anticipate needing to pay for or anything that is important to you,” said Kleis.

SIOUXLAND LIFE

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33

NEW YOU happy

lives

Doug Clough, left, and Ryan Goodman, both of Ida Grove, Iowa, stand outside the King Theatre in downtown Ida Grove. The two men co-chair an effort to renovate and reopen the 103-year-old theater.

IDA GROVE LEADERS FOCUS ON HAPPY, HEALTHY

2017 34

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i

i

Text and photographs by Tim Gallagher

City, bodies, must be in better shape

IDA GROVE, IOWA | Doug Clough and Ryan Goodman meet each morning, five days per week at the Ida Grove Rec Center. They work out for 40 minutes, while frequently breaking into talks on Ida Grove topics, ranging from city council matters (both are council members) to Kiwanis issues (both are Kiwanians) to developments concerning the renovation of the King Theatre in town.

Clough and Goodman are co-chairs of the King Theatre Renovation Board, a group breathing new life into Ida Grove’s 250-seat theater that’s been closed since 2010.

“I was the kind of guy who was annoyed when two guys side-by-side would talk while working out,” Clough said with a laugh. “And Ryan IS THAT GUY! We work out and talk city business, Kiwanis, the theater.”

The pair also visit about family life, the issue that likely landed them at the Ida Grove Rec Center in the first place, as Clough’s daughter and her husband, Samantha and Korby Trautman of St. Joseph, Missouri, are looking to adopt a child in 2017.

“With a life change like that, I wanted to be sure I was around for many more years,” Clough said. “That’s the driving force.You know, as we get older, it’s harder to stay in shape. We just had to get moving.”

Ryan Goodman, 45, aims to get in better shape while losing up to 60 pounds.

The Iowa State Cyclone supporter pledges to cut pasta and breads from his diet, while eating foods rich in protein.

Clough, an Iowa Hawkeye stalwart, tracks his fitness on My Fitness Pal. The 52-year-old attempts a daily calorie intake of less than 1,500 in his push to lose

25 pounds.

Beyond their own well-being, this pair always has the health of Ida Grove in mind. Both worked with the Ida Grove Kiwanis over the past few years in developing the spectacular new Little League athletic complex north of OABCIG High School. A Christmas ball Goodman helped lead last month raised more than $30,000 to help pay off items for those fields.

“If you consider all the work Ryan does for our community, he really should weigh 2 pounds,” Clough said.

Clough, a former high school English teacher who works as a customer service manager for Midwest Industries, said he often heightens awareness concerning community endeavors through his skill as a writer. Goodman, on the other hand, keeps the momentum going, rarely settling for status quo.

That’s how it came to be for the King Theatre, a stately 103-year-old site built

by Lee Horn. Clough called a meeting in 2015 to discuss the possibilities for a facility that, thankfully, hadn’t been razed.

By the end of that meeting, Clough had contributions totalling $500, an amount that represented a vote of confidence.

Ida Grove City Clerk Edie Ball then worked with the new board on a couple of Iowa Department of Natural Resources grants. Those efforts came through, helping the board achieve a goal to remove asbestos and fix a leaky roof. The board secured the services of Derek O’Neil, an architect with Alley Poyner & Macchietto of Red Oak, Iowa. O’Neil is a natural fit as he serves as a volunteer projectionist at the Grand Theatre in Red Oak. On Jan. 24, O’Neil will present operations options to community members

Left: Doug Clough and Ryan Goodman leave the King Theatre in downtown Ida Grove, Iowa. The two men, who are workout pals as well as city councilmen and fellow Kiwanians, currently co-chair an effort to renovate and reopen the 1914 theater, which closed seven years ago. Right: Reels of film occupy space on a shelf in the projection booth at the King Theatre in downtown Ida Grove, Iowa, where movies were last shown in 2010.

in a 2 1/2-hour discussion that will delve into specifics.

“Disney movies sell extremely well in a town like Ida Grove,” Clough said. “The Grand Theatre, for example, won’t show an R-rated movie.”

Such a family-first bent might serve King Theatre supporters as well, the city councilman indicated.

“We also want to be reasonably priced,” Clough added. “We know people will drive to Sioux City and to Holstein (where a restored theater opened last September). Our goal isn’t to compete with those places. We want to find out how we should operate.”

A volunteer roster now featuring 50 people is expected to grow as construction efforts proceed. Already, the King Theatre Renovation Board has been aided by all sorts of private contributions as well as gifts from United Bank of Iowa and the Ida Grove Economic Development Corporation.

The aim, according to Clough, is to one day return the King Theatre to a place of prominence in the Ida County seat, a vital organ, if you will, that will work in sync for decades within a healthy body that is this community.

IF YOU GO Interested residents around Ida Grove, Iowa, may attend a community meeting to discuss the King Theatre renovation and operation at 6 p.m.

Jan. 24 at the Ida Grove Rec Center. For information, contact Doug Clough at 712-371-9368.

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NEW YOU gym

membership

HOW TO MAXIMIZE YOUR GYM WORKOUT (AND MEMBERSHIP)

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Photograph and text by Metro

‌RINGING IN THE NEW year might be about toasting to good fortune and reminiscing with family and friends. But for many people, New Year’s Eve also may be spent thinking about New Year’s resolutions, many of which may focus on getting healthy and fit in the year ahead.

According to CreditDonkey, a financial resource that helps people save money and make savvy financial decisions, the health club industry is valued at around $27 billion in the United States.

Globally, health clubs produce close to $75 billion in revenue every year. And that industry appears unlikely to slow down anytime soon, as more and more people are resolving to get healthier.

No one signs up for a membership hoping for mediocre results. Therefore, here is how to get the most out of a gym membership and regular workouts.

GET INSIDE THE DOOR: The first step to realizing results is to go to the gym. Statistics indicate that within a month or two of joining a gym, attendance numbers dwindle even though people continue to pay for memberships when they are not going to the gym.

Schedule time at the gym as you would any other activity. If you need motivation to go, enlist a friend to join and get you to attend.

DO SOMETHING YOU LOVE: Gyms cater to so many different workout experiences these days that gymgoers need not worry about getting bored with their fitness routines. Start out with an activity you enjoy doing, or experiment with different activities until you find one that you find enjoyable. You may be allowed to sample classes without paying for a different membership plan, or even just observe outside of the studio door to get a sense of what may interest you.

WORK WITH A TRAINER: Gyms employ personal trainers who can help novices learn the ropes. New members can rely on personal training sessions to familiarize themselves with a gym’s equipment and the proper techniques to employ when using that equipment.

Trainers also can play key supportive rolls in members’ workouts, helping to

For many people, ringing in the New Year means getting a jump start on getting healthy and fit.

keep clients motivated on those days when the enthusiasm is waning.

VARY YOUR WORKOUTS: Expanding your boundaries is a great way to push your body and maximize your workout.

According to Jacob Wilson, Ph.D., certified strength and conditioning specialist and associate editor of the Journal of Strength and Conditioning Research, “... by only doing cardio your metabolism

will actually go down, making weight loss more difficult. Resistance training, however, builds muscle to increase your metabolic rate.” Variety is the spice of life, and it’s also essential to effective workouts.

Fitness resolutions are popular, and there are several ways to realize those resolutions and get the most out of your investment in a gym membership.

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NEW YOU social

media

Cutting down on social media usage or using platforms more intelligently are common resolutions. A little diligence can make it possible to break the cycle of constant use.

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MAYBE IT’S TIME FOR SOME SOCIAL MEDIA RESOLUTIONS

THE INTERNET AND SOCIAL media have revolutionized the way people spend their time. In the not-so-distant past, the sharing of information took considerable time. But now the instant a thought pops into a person’s head, it can immediately be broadcast and shared with the world.

According to the marketing and media resource Brandwatch, there were 2.3 billion active social media users as of 2015, and those users averaged 5.54 social media accounts apiece.

A new social user is added every 12 seconds. Facebook says it adds 500,000 new users every day and six new profiles every second. In addition, 500 million people visit Twitter each month.

Social media and internet usage has become pervasive, so much so that some people have become addicted to it. Cornell Information Science has even published research that looked at the difficulty some people have in quitting Facebook and other social networks.

Professed “social media addicts” have

Text and photograph by Metro

described the need for social media as being as strong as a cigarette craving. Some people use social media at the expense of sleep, work and family. But even those who can control their social media habits may want to cut back on their usage, and the following are a handful of ways to do just that.

• Start cleaning out friend and follow lists: It won’t be social suicide if you begin streamlining your social media feeds. Go through friend lists or who you are following and cut out the people with whom you do not regularly converse. Keep it to only the people with whom you care to remain updated.

• Think before you “tweet,” “post” or “snap”: Spend a few minutes really considering if the information you plan to share is worth sharing. Chances are you can reserve social media use for a more important purpose than sharing another photo of your lunch.

And although everyone is entitled to his or her opinions, before commenting

consider if a comment has the potential to ignite an argument or lead to a lengthy discussion you don’t have the time or the desire to get involved with.

• Schedule social media time: Instead of routinely checking your phone or tablet for social media updates, set up a time once or twice per day to check in. This way you control how and when you use the information. Similarly, turn off notifications so that you will not be tempted to look at your mobile device each time a tone is sounded.

• Keep some things a mystery: Do not share locations or provide updates on vacations or travel plans in real time. This can be a security issue. Always exercise caution regarding the information you share. Making use of the privacy settings available to you may help you achieve your goal of reducing time spent on social media.

• Live in the moment: Put down phones and experience situations as they happen, rather than through a screen.

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NEW YOU making

goals

Blogging about your New Year’s resolution efforts can help others and allow you to analyze your approach more effectively.

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ADVICE Medical

Answers

‘DOC, I’VE GOT A QUESTION …’ answers to your medical questions

‌ ow long do shots last? Does it matter when I get H the flu shot? And what about ones for shingles or pneumonia? Do they last a lifetime?

Great question! Routine vaccinations are one of the most important things we can do to help keep ourselves and the greater public healthy. Many vaccines need multiple doses to take full effect, but once complete most vaccines will work for a lifetime, although some need boosters every so often. One that needs regular boosters is the tetanus and diphtheria vaccination (Td). It is a standard three-dose regimen in childhood, then needs updating every 10 years. It is recommended that every adult substitute one dose of TDaP in their lifetime for the standard Td. TDaP includes tetanus and diphtheria but also pertussis, which causes whooping cough in infants.

Whooping cough can be life-threatening in young children, so this is especially important if you are around small children! As far as the flu shot goes, it is recommended that people 6 months of age and older receive a yearly flu shot in the fall. We normally start giving them in late September or October. However, if you are late, please still get your flu shot; it can still do you some good! The flu shot does need to be given yearly, as the strains of the influenza virus that are causing illness changes year to year and each year’s shot tries to target the strains most likely to be prevalent. The shingles shot, also called the zoster vaccination, is a vaccination against a virus called varicella zoster. This is the virus that causes chickenpox. Once someone has the chickenpox, the person is infected with this virus for the rest of their life. The virus goes dormant in our nerve cells, and can sometimes reactivate, usually later in life, and cause what we call shingles.

Symptoms include a sometimes very painful rash over one area of the body, fevers, muscle aches and fatigue.

Sometimes pain can be present before the rash appears or can last even after the rash is gone. About one-third of people are estimated to get shingles at some point in their life. We recommend a single dose of the vaccine in everyone over age 60, although it can be given after age 50 unless he or she has some kind of immunodeficiency.

For pneumonia, there are two different vaccinations that are recommended.

Each works a little differently and together provide the best protection against pneumonia. The recommendations are mostly the same for each. All adults over age 65 should receive each vaccine once, spaced 1 year apart. There are several medical conditions, such as diabetes, lung disease, smoking and chronic heart disease which would require someone to get vaccinated

MEET THE DOC Dr. Chris Wolf is a native of Sioux City and graduate of East High.

He completed his undergraduate degree at the University of Iowa in integrative physiology and medical school at Des Moines University College of Osteopathic Medicine. He is a resident Family Practice physician at Siouxland Medical Education Foundation. He resides in Sioux City with his wife and young daughter.

prior to age 65. Your physician will be able to discuss with you if earlier immunization is a good idea. Unfortunately, the rates of adults up to date on their vaccinations is quite low in this country.

The CDC has a great amount of information available on the entire childhood and adult vaccination schedule. Your physician will be able to tell you what shots you need, and work toward getting you up to date!

When should you get a second opinion? I trust my doctor but I’m not sure if WHAT KINDS OF HEALTH QUESTIONS DO YOU HAVE? Submit your questions and they may be used in this monthly feature. Write to Siouxland Life at 515 Pavonia St., Sioux City, Iowa 51102.

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A New YeArs’ resolutioN What’s your New Years’ Resolution for 2017? How about a gym membership or a resolve to better eating?

Or, how about a new home? Today, more and more Americans are taking advantage of low interest rates and moving into their dream homes. The pace of homes sales throughout portions of 2016 reached postrecession highs. And the pace of residential construction is doing its best just to keep up with demand. This reinforces the fact that Americans view purchasing a home as one of the soundest investments.

But even if you aren’t ready for a new home, innovations in smart-home technology have made it possible for consumers to make modifications to their existing homes to increase efficiency and comfort—while also enhancing value and improving marketability when the time eventually comes to sell.

Some of today’s most popular devices in smart-home tech that home owners and home buyers alike are seeking include: • Smart thermostats – Among the most popular and arguably the most effective at improving energy efficiency, smart thermostats can learn the temperature 44

january 2017

preferences of the homeowner and autoadjust to his or her schedule.

• Smart security systems – The price points and options are seemingly endless, but highlights typically include remote/mobileaccess and control to security camera footage and auto-locking doors.

• Smart light bulbs – Certain energyefficient light bulbs can keep shining when the power goes out, illuminate or dim at desired times or at the sound of a doorbell, and sync with smartphones so the lights can turn on when you’re not home.

• Smart doorbells – These come in various designs and colors, but most offer highdefinition footage of live and/or recorded video whenever someone presses the bell, or on demand if the owner wants to see if someone is at the door.

central hub. Most of the big manufactures offer hubs for their various products, but products from different makers can’t always integrate easily with each other, if at all. It’s important to determine early on what your home automation needs are and identify which products offer the most compatibility.

So this year break away from your normal routine and consider making investments in your home that everyone can enjoy. A resolution that makes your home “smarter” is one that will last all year long.

Visit www.siouxlandhb.com/members to find a member to help you make “smart” improvements to your home.

• Smart window shades – Control them from your phone, schedule them to open and close at specific times, and/or simply tell them what to do using the voice activation feature that many models offer.

Todd Hagaman • Smart hubs – Just by the sound of your President voice, you can control multiple smarthome devices interconnected through a Todd Hagaman

Siouxland Life

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ADVICE Medical

Answers

his treatment is doing me any good.

In general, patients have the right to ask for a second opinion at any time during their care. This can be during the treatment of a specific problem or during your routine care if for any reason you are unsatisfied with the care of your current provider.

Most doctors will happily send you to a specialist when he or she feels that the required treatment is above what he or she can provide, or if the current treatment plan is proving ineffective. If you feel your treatment is not working as expected, I would encourage you to speak with your physician about this and work together to come up with a treatment plan that works for both of you.

Sometimes it’s as simple as a miscommunication between provider and patient that can be corrected, or you may decide to change the treatment plan or seek another opinion from another provider. Your doctors can give their recommendations on treatment for a particular problem, but ultimately you are in charge of your health care decisions.

cell carcinomas, or melanomas. These cancers are more common in those who are exposed to sunlight regularly without wearing sunscreen.

Any new, suspicious, or changing spots or moles on the skin of your hands or elsewhere should be examined by your physician. He or she may want to remove it or take a biopsy to determine what it is. There are other very rare cancers called sarcomas that can originate in the muscles, bones or connective tissues of the hands. Lastly, the hands can be the site of metastases from other cancers, most notably cancers of the lung, breasts, head or neck although this is extremely rare. Any new lumps or bumps on your hands should be evaluated by your physician.

Is there such a thing as hand cancer?

The simple answer for how much water you should drink each day is: it depends. Our bodies utilize water for a multitude of cellular and organ functions. Because it is so important we have many regulatory mechanisms for water homeostasis that include our kidneys, intestines, nervous system, blood vessels and heart. Water is a part of all of our bodies’ cells, but also present in the

There is no such thing as “hand cancer” per se, at least in the same way we say “lung cancer” or “breast cancer.” In rare instances, cancers do occur in the tissues of the hand. The vast majority of cancer that originates in the hand are skin cancers such as basal cell carcinomas, squamous

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How much water should you drink in a day? What good is that doing and what time of day should you stop so you don’t have to go to the bathroom several times at night?

SIOUXLAND LIFE

space between cells, within our blood vessels and within our GI tract and urinary systems.

Our daily water requirements depend on a number of factors, including sex, size, weight, environment and activity level. A 250-pound male construction worker who is outside all summer will require more fluid intake than a 130-pound female who works in a climate-controlled office setting.

Although there is a lack of great scientific evidence to support specific guidelines, as a general rule most adult females will need between 2-3 liters daily, and an adult male will need 3-4 liters a day. If this seems like a daunting number, remember that this includes ALL fluid intake. Coffee, tea, soft drinks, juices, sports drinks and liquid in our foods like soup all count toward this daily requirement, as water is the main component of all of these.

What if you don’t reach these “magic” numbers daily? Don’t worry too much; our bodies have a great ability to adjust to too much or too little fluid intake by adjusting the amount of fluid we urinate.

Our bodies have developed a great way to make sure we adequately hydrate: thirst. If you drink enough to where you aren’t constantly thirsty, you are probably drinking enough fluids. As far as how long to stop before bed, a good rule of thumb is no fluids within 2 hours of bedtime. Another way to cut down on the need to urinate at night is to limit caffeine and alcohol consumption, which stimulate the bladder. Happy hydration!

PARTING SHOT By

Bruce Miller

IF YOU’RE TOO WEAK TO READ THIS, YOU’RE PROBABLY ILL

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‌THERE ARE THREE SIGNS you’re getting sick: 1. You can’t eat anything. 2. You don’t want to watch TV and 3. You don’t care about social media. ‌All three struck one Wednesday night.

I came home from work feeling like a worn-out rag and decided to take a nap. When I got up an hour later, my head hurt, my hands and feet were cold and my stomach ached.

Rather than gut it out (and watch “Modern Family”), I went to bed and decided I’d reassess in the morning.

After three “awakenings” during the night, I decided to get up at 6 and do away with the beard I started in November. I shaved half of it and felt I needed to go back to bed. It was, um, a look.

After sending emails to those who’d be wondering where I was, I slept for six hours, woke with a terrible stomach ache and got to know my good friend, the bathroom.

I went back to sleep, got up at 3 p.m. and finished shaving the beard. (Weary Willie was gone.) I drank a Coke (a sign that I was turning a corner), ate a piece of toast and decided I needed an afternoon nap.

I tried to do the puzzles in the paper, lost interest in Jumble and took a cursory look at Facebook.

I didn’t have energy to post anything (“The end is near!”) but I did “like” two animal photos and one cute kid. Twitter was still ranting about the election, so I left well enough alone and looked at email. Even though free shipping was no longer an enticement, there were plenty of online deals just waiting

to be had.

I didn’t even look at shoes, however, so I knew I wasn’t any better.

Another nap followed and then I checked the mail, took two Ibuprofens, drank two bottles of water and sat in a chair for 15 minutes. Progress.

I moved my napping from the bed to the couch, realized it was too cold in the living room and boosted the thermostat.

One hour later, I was ready to eat a piece of cheese and prep for “Entertainment Tonight.” The show seemed different (was it a rerun?) and had the ability to make me doze off.

I got up, however, convinced I needed to fold laundry (a great sign) and check the job I did on the beard. (Yes, I missed some spots.)

While I didn’t make it through an hour-long drama (come on, who watches those when they’re sick?) I did feel well enough to look at my email and scour the kitchen for something other than cheese and bread. Finding nothing, I decided to head back to home base and sleep.

The next day? I could tell I was thinner. The minute I actually considered pulling out the scale and checking, I knew I was well.

I had another punk day, but I was energized (thanks to three bottles of Gatorade) enough to try on pants that I hadn’t been able to fit in a year.

Doctors may rely on blood tests, but give me an old pair of tight pants any day. They tell the true story.

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