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High-intensity training Skin protection keeps Organ transplant
removes boredom youthful looks going during COVID times
A GUIDE FOR LIVING IN SIOUXLAND
RACING
FOR
FITNESS
BODY BUILDING
HELPS SIOUXLANDER
REACH GOALS
SLOW COOKERS
MAKE GREAT MEALS WINTER 2022
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2 WINTER 2022 SIOUXLAND LIFE
CONTENTS Winter 2022
You know you gained weight during the past two years. You know you want to do something about it. You know it’s much easier to sit on
the couch and say, “Someday.” Well, that someday is here. We’ve got plenty of ways to jumpstart your fitness routine and put you on the road
to a longer, more fulfilling life. No need to change your shoes. Just dig into this month’s stories and you’ll get all the inspiration you need.
4 MADE TO FIT
A custom home meets all the needs a
family has. It also offers beautiful views
and attractive rooms.
14 10 TENNIS ANYONE?
The First Serve Tennis Center was named one
of the best in the region. Regulars say it’s a
ON THE COVER
great place to meet their fitness goals.
Bodybuilder and personal trainer Peggy Higman rides a spin bike at Thrive Fitness in North
Sioux City, South Dakota. Determination and discipline have helped her meet her fitness goals.
Photograph by Tim Hynds
4 HOME made to fit 28 FITNESS major in health
10 FITNESS love, tennis 33 HEALTH great skin
14 FITNESS commitment 37 HEALTH transplant story
18 FITNESS healthy meals 43 ADVICE medical answers
22 FITNESS school mainstay 44 FITNESS Parkinson’s help
25 FITNESS go high intensity 47 PARTING SHOT liquid library
PUBLISHER Chad Pauling EDITOR Bruce Miller
EDITORIAL Dolly Butz, Earl Horlyk, Mason Dockter, Jared McNett and Caitlyn Yamada
PHOTOGRAPHY Tim Hynds, Jesse Brothers DESIGN April Burford
ADVERTISING SALES Marlene Smith 28 MAJOR IN FITNESS
Briar Cliff University has several ways
©2022 The Sioux City Journal. Siouxland Life is published quarterly by The Sioux City Journal. students can help others improve their
For advertising information, please call (712) 293-4241. For editorial information, please call (712) 293-4218. health and wellness.
SIOUXLAND LIFE WINTER 2022 3
HOME a custom home
FAMILY
INSPIRATION Custom farmhouse-style home in
t
Whispering Creek is perfect fit for family of five
Text by Dolly A. Butz | Photographs by Tim Hynds
THERE ISN’T ANOTHER HOUSE in her bright and airy kitchen, which is Series appliances, which feature gold
in Sioux City’s Whispering Creek open to the living and dining rooms. accents, picked out before any of the
neighborhood that looks quite like DeRocher Brothers Construction other work was done inside the home.
Ryan and Megan Lawrey’s farmhouse- of Akron, Iowa, broke ground on the A classic farmhouse sink with exposed
style home on Wildbloom Court. new five-bedroom custom build in apron front and wine refrigerator are
The 2,700-square-foot black and July 2020. Less than a year later, the other highlights of the space.
white single-story with a red front Lawreys moved in with son Brogyn, “The kitchen is really our gathering
door was inspired by Megan Lawrey’s 13, and daughters Pehdyn, 17, and place,” said Lawrey, who noted that
grandparents’ old farmhouse near Falyn, 15. the island was designed especially for
Allen, Nebraska. Lawrey said her family A big open kitchen, which has a gray Pehdyn, who uses a wheelchair. “The
still owns the farm the house sits on. subway tile backsplash and a mix of end is built specifically for her. She’s
“That was just something that just black and white cabinetry, was a must able to get in there on her own. We did
always stuck out to us,” she said as she for Megan Lawrey, who loves to cook the microwave in the island so that
stood at a spacious white quartz island and bake. She said she had the GE Café Pehdyn could access it.”
4 WINTER 2022 SIOUXLAND LIFE
Ryan and Megan Lawrey's
home in Sioux City's Whispering
Creek neighborhood is shown.
The couple had their home
custom built to accommodate
their 17-year-old daughter
Pehdyn, who uses a wheelchair.
Additionally, the couple has son
Brogyn, 13, daughter Falyn, 15,
and three Labrador retrievers.
A big open kitchen was a must for Megan Lawrey, who
loves to cook and bake.
SIOUXLAND LIFE WINTER 2022 5
nominate
outstanding an
nurse
Nominate a nurse starting February 15, 2022!
Nursing professionals have faced more challenges in 2020
than ever before due to Covid-19. Celebrate a nurse by
nominating one who has made an impact in the lives of
others. Ten honorees will be featured in a special section in
the Sioux City Journal in honor of National Nurses Week.
No purchase necessary, see website for details go.siouxcityjournal.com/Nurses2022
nominate a nurse at go.siouxcityjournal.com/Nurses2022
6 WINTER 2022 SIOUXLAND LIFE
The cozy living room has a rustic
wood mantle and an electric fireplace. It’s
the place where Lawrey said the entire
family “hangs out.” Light pours into the
space, which is painted a shade of light-
gray, through floor to ceiling windows. A
wooden console table with four red bar
stools behind the L-shaped couch provides
additional seating.
“It is actually amazing in the
summertime,” Lawrey said of the natural
light. “We put tint on (the windows) because
it gets so warm.”
Additional shelving around the
fireplace provides a place to display
framed inspirational quotes, family photos
and mementos. Where a Christmas tree
currently sits, Lawrey displays an old church
pew bench. Vintage pieces are scattered
throughout the home. A chest from Lawrey’s
family’s Nebraska farm sits in the foyer,
while old windows serve as decorations in
the dining room. An antique phone hangs
on a wall denoting separation between the
dining room and kitchen.
“I bought my first house before I
turned 25 and just very slowly started
accumulating things,” Lawrey said.
On the west side of the home, you’ll find
three of the bedrooms, one of which is being
used as a craft room. Lawrey does vinyl and
sublimation T-shirt printing, as well as sign Above: Vintage pieces are scattered throughout Ryan and Megan Lawrey’s farmhouse-style home in
making. Her husband has a shop in the Whispering Creek. Antique windows hang on a wall in the dining room. Top: The living room is the place
garage, where he does woodworking. where Megan Lawrey said her family of five “hangs out” with their three Labrador retrievers.
SIOUXLAND LIFE WINTER 2022 7
Clockwise from left: Fifteen-year-old daughter Falyn selected bright yellow for her bedroom’s accent wall. Brogyn Lawrey’s bedroom is shown. Ryan and Megan Lawrey let the
kids choose the color of one of the walls in their bedrooms. Falyn and Brogyn Lawrey’s bedrooms are connected by a Jack and Jill bathroom.
Although the vast majority of the
home’s interior palette is neutral, the
Lawreys let the kids choose the color of
one of the walls in their bedrooms.
“We kept the gray throughout, but
each of the kids got to pick one wall, one
color, even if I didn’t agree with it. We still
let them individualize their own rooms,”
Lawrey said.
The bright yellow that Falyn selected
for her accent wall matches the bird-
themed comforter set on her bed.
Brogyn, who loves play Xbox, picked blue
for his gaming-inspired bedroom. Both
of the siblings’ bedrooms are connected
by a Jack and Jill bathroom with double
vanities, a shower, a separate commode
area and ample storage. The counters,
fixtures and cabinetry in the home’s
bathrooms match that of the kitchen.
“I wanted to keep everything separate
so that two teenagers could still be in Megan Lawrey is shown in daughter Pehdyn's bedroom suite at their home in Sioux City's Whispering Creek
here getting ready at the same time. If neighborhood. The couple had their home custom built to accommodate their 17-year-old, who uses a wheelchair.
someone needed to shower, brush their
teeth, use the bathroom, they could do limitations. They gave her her own recently has become obsessed with
that,” Lawrey said. suite with a full wheelchair accessible Tom Holland in ‘Spider-Man,’” Lawrey
On the home’s east side, you’ll find bathroom. said, pointing out the pillow on the bed
the homeowners suite, Pehdyn’s room, “Her biggest thing is that she can get printed with pictures of the actor. “She’s
a safe room, laundry area and dog everywhere in here with her wheelchair not a girly girl by any means. There’s
watering/eating station for the family’s and she has that 5-foot turnaround nothing bright pink or bright colors, like
three Labrador retrievers, Maverick, everywhere,” Lawrey said. “Even in her her sister.”
Sergeant and Major. The home’s rustic- closet, she’s able to access her clothes The homeowners’ suite has a walk-in
looking waterproof and scratch-resistant being hung lower. She’s got room for her closet and large bathroom with walk-in
flooring makes cleaning up after the own chair. She does have a hospital bed, shower. The bedroom is painted light-
pooches much less of a hassle. but it doesn’t look like a hospital bed.” gray and has a tray ceiling.
Lawrey said the couple wanted to Pehdyn, an East High School junior, Lawrey said she initially wasn’t a
keep Pehdyn, who has an undiagnosed opted for a light-blue accent wall in her fan of the ceiling when it was being
neuromuscular condition, near them room with white feather sconces. constructed. Now, she said she loves it.
during the night due to her mobility “She loves dreamcatchers. She “It just makes it feel bigger,” she said.
8 WINTER 2022 SIOUXLAND LIFE
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SIOUXLAND LIFE WINTER 2022 9
FITNESS love, tennis
Sophia Guntren, left,
teaches the basics of
tennis to newbies.
NET P SITIVE!
i
Tennis Center earning plaudits and new converts to the racquet sport
Text by Earl Horlyk | Photographs by Jesse Brothers
IF YOU BUILD IT, THEY WILL COME. area,” Wes Michaelson, a and adults,” the USPTA said
And if you were build it well, your new board member with in a statement.
tennis center may be selected Facility of the Siouxland Tennis “This is exactly
the Year. Association, explained. what we wanted First
That is what happened to First But what really Serve to become,”
Serve Tennis Center, which was chosen sold the decision- Michaelson said.
the United States Professional Tennis makers was First “We wanted
Association’s Missouri Valley Facility of Serve Tennis tennis to be fun
the Year in September 2021, beating out Center’s staff, like and accessible to
similar tennis centers in Iowa, Nebraska, its tennis director everybody who
Missouri, Kansas and Oklahoma. Danny Graves. wanted to play the
Which is pretty amazing since the “First Serve won sport, year-round.”
1500 Riverview Drive facility had only in large part due to Indeed, the idea for
been open since January 2020. the exceptional effort an all-season, indoor
“What impressed the USPTA was of Graves, (who makes) Danny tennis court was born
the physical design of the building, learning and playing Graves is the at a surprise birthday party
which included state-of-the-art lighting, tennis fun for a growing tennis director at for local tennis player Roger
First Serve Tennis
a cushioned surface and viewing number of Siouxland kids Bohnenkamp more than five years ago.
Center.
10 WINTER 2022 SIOUXLAND LIFEDanny Graves, tennis director at First Serve Tennis Center, Easton Lubarski plays in a doubles tennis league at
prepares to string a racquet. First Serve Tennis Center in South Sioux City.
“During the party, we
got to commiserating Caroline
Correll returns
on just how inadequate
a serve at the
indoor tennis was in center.
Siouxland,” Michaelson
recalled. “Someone’s got to do
something about it. Well, I guess
it turned out to be members
of the Siouxland Tennis
Association.”
According to
First Serve general First Serve Tennis Center is an award-winning facility
in South Sioux City.
manager Scott
Bieber, Siouxland
Tennis board acknowledged. “One of our aims is to
members toured bars. It would be similar to make the sport available to everybody.”
tennis facilities the economic impact from And the younger a person gets into
across the Midwest, the National Association of the sport, the better.
observing their tennis Intercollegiate Athletics (NAIA) “The youngest person that I’ve taught
programs. has with its women’s volleyball and tennis to was a 3-year-old,” Graves said.
Scott Bieber
“We got to see is the general
basketball tournaments at Sioux “I’ve even had students who were over
what worked and, manager at First City’s Tyson Events Center.” the age of 80.”
more important, what Serve Tennis Center Michaelson said sports facilities “Tennis is a game that keeps you
didn’t work in other in South Sioux have the ability to enhance the young,” Michaelson added. “There are
communities,” he said. City. quality of life for people of all ages. many health benefits.”
Construction on the “It helps to make Siouxland a more Among those: increasing a person’s
25,300-square-foot facility — complete, attractive community,” he said. aerobic capacities, lowering blood
with a $1.5 million price tag — began in First Serve tennis director Danny pressure, improving metabolic functions,
May 2019. Graves shared Michaelson’s enthusiasm. increasing bone density and lowering
First Serve’s climate-controlled facility “Not only do we provide junior and body fat.
has three indoor courts, each with adult clinics, leagues, tournaments and Even better is the fact that tennis is a
dimensions suitable for Division I college private/semi-private tennis lot of fun.
tennis matches. lessons, we also provide “Tennis is a sport you can
Michaelson said several local colleges need-based scholarships play with friends and
already utilize First Serve courts for and fee structures,” IF YOU GO family,” Graves said. “It
practice. Talks have also been under way Graves said. WHAT: First Serve doesn’t matter if you’re
for college tournaments to be held inside “Tennis has Tennis Center a beginner or if you’ve
the building. a reputation WHERE: 1500 Riverview Drive, been playing tennis
“This wouldn’t simply be good for for being an South Sioux City for a long time. We
First Serve,” he said. “It would also expensive PHONE: 402-412-7676 promise you will
help local restaurants, hotels and sport,” he ONLINE: siouxlandtennis.org have a good time.”
SIOUXLAND LIFE WINTER 2022 11Drs. Wagner, Kuntz and Grabouski Would Like to
Congratulate Dr. Molly Kopf on Becoming Partner!
Drs. Wagner, Kuntz, and Grabouski’s are would lead to a 2-month shutdown of all
proud to announce the addition of Dr. Molly dental related services. “It was fortunate to
Kopf to their orthodontic practice. Dr. Molly have new partners to bounce around ideas
and her husband Dr. Blake Kopf grew up in and lend moral support. I feel that the synergy
rural Nebraska and have fallen in love with of the partnership enhances the practice as
Siouxland. well as shapes each orthodontist into a better
clinician,” she said.
Dr. Kopf decided on her future career at the
age of 12. “I had some goofy-looking teeth She emphasizes that the staff has been
and was made fun of for my smile,” she said. incredible with creating and implementing
Braces straightened her teeth and gave her a innovative ideas to keep our patients and
beautiful smile with greater self-confidence. themselves safe during the pandemic.
She knew then that she wanted to give the The precautions at their offices exceed all
same results to others that have difficulty COVID-19 guidelines set by the Tri-State
smiling because of their crooked teeth. Dental Boards, American Dental Association,
American Association of Orthodontists,
Molly went to Wayne State College, where OSHA, and the CDC.
she met her husband Blake. After graduating,
Dr. Kopf went to dental school with her Dr. Kopf is trained in all the latest techniques
husband at UNMC, then proceeded to the in orthodontics including Invisalign®, clear she said. Patients can contact the following
University of Minnesota for two years of braces, jaw surgery, temporary anchorage offices to schedule a complementary new
orthodontic training. She opened a solo devices (TADs), and intraoral lasers. patient exam.
orthodontic practice in Norfolk in 2019 before In her free time, she enjoys travelling,
joining the Wagner, Kuntz, and Grabouski camping, hiking, and spending time on the Hamiltion Blvd: (712) 258-0501
practice in 2020. lake with her family.
Norfolk: (402) 371-7198
At the time Molly decided to join the group “I look forward to meeting new families and Yankton: (605) 665-5520
practice, she had no idea that COVID-19 working with the dentists of Siouxland,” Vermillion: (605) 624-5407
Drs. Wagner, Kuntz and Grabouski would like to congratulate
Dr. Molly Kopf
on becoming partner!
Dr. Molly grew up in Lexington, Nebraska. She attended undergrad
at Wayne State College and received her dental degree from the
University of Nebraska. Dr Molly pursued her orthodontic specialty
degree at the University of Minnesota and has been practicing in
Norfolk for the past year.
Dr. Molly and her husband Blake live in Yankton South Dakota,
where they enjoy lake sports, hiking, camping, traveling and her
family’s competitive fantasy football league!
We are so happy to have her!!
You can call to schedule an appointment with
Dr. Molly at the following locations:
• Norfolk (402) 371-7198 • Hamilton Blvd (712) 258-0501 • Yankton (605) 665-5520 • Vermillion (605) 624-5407
Drs. Wagner, Kuntz & Grabouski
Practice Limited to Orthodontics
Dr. Richard W. Wagner • Dr. James K. Grabouski • Dr. Timothy R. Kuntz • Dr. Jeremy Grabouski • Dr. Molly Kopf
12 WINTER 2022 SIOUXLAND LIFE20% OFF
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SIOUXLAND LIFE WINTER 2022 13FITNESS commitment
PEGGY HIGMAN
FINDS FULFILLMENT IN
BODYBUILDING
f
Text by Jared McNett | Photographs by Tim Hynds
FOR PEGGY HIGMAN, a Siouxland said there are more specific designations
personal trainer, wellness expert and yoga for height and for age. Competitors
instructor, bodybuilding is a way for her to have to make posing presentations that
feel more fulfilled in life. It’s a way to grow typically last between 10 and 12 seconds
stronger in her convictions. Bodybuilding and can be judged on things as small as
helps her build trust in herself. hairstyle and facial expressions.
All of that trust and fulfillment might “It’s very discretionary. What one judge
never have developed if not for a serious likes, another does not,” Higman said.
accident. Though presentations themselves
“About six years ago, I broke my leg last less than a minute, Higman shared
in a ski accident and I recognized how that entrants can spend up to 12 hours
weak I was and how vulnerable I was backstage during a competition. And
and that’s why I started bodybuilding,” to pass the time they’ll chitchat about
Higman said. the event itself, offer up tips and share
Between making the commitment experiences with one another.
and her first competition, which “It’s very much a community,”
happened in Fargo in November 2017, Higman said.
Higman said it took her about a year to For five years, Shawn Frankl, a
get her body to where it needed to be. powerlifter and the owner of Big Iron
“You can make a lot Gym, has been a
of changes in 12-16
weeks but it takes
“You’re definitely part of Higman’s
community. He said
years to refine,” the
50-year-old said.
exposing yourself for he appreciates getting
to help her train for
According to
Higman, all of the
people to critique you shows because of how
determined she is.
day-to-day refinement in the physical form, “She’s really
can be a major motivated. She’s
difficulty but not so any insecurities always striving. She
nerve-wracking. The doesn’t want to settle.
anxiousness can come you do have will come She doesn’t like
once it’s time to take settling for average.”
to the stage. to the surface.” Frankl, who
“You’re definitely has also competed
exposing yourself for PEGGY HIGMAN in bodybuilding
people to critique you events, said the most
in the physical form, so any insecurities impressive thing he’s seen Higman do
you do have will come to the surface,” while training is adeptly switch gears.
she said. “When you’re in season and getting
At the Fargo event, Higman took ready for the show, that’s when you’re
second in the bikini class which, per losing weight. But in the off-season, Bodybuilder and personal trainer
Peggy Higman pushes a weighted
bodybuilding.com, “requires less that’s when you’re working hard to build. sled at Thrive Fitness in North
muscular development than traditional Being able to be OK with your weight Sioux City, South Dakota. Higman
bodybuilding.” Along with those broader gaining to build some muscle. It’s hard said that competitions can require
distinctions at competitions, Higman for people,” Frankl said. years of refinement.
14 WINTER 2022 SIOUXLAND LIFESIOUXLAND LIFE WINTER 2022 15
And because there is such a back-
and-forth and up-and-down nature
to the sport, Frankl said it’s crucial for
there to be trust between the trainer
and the person he or she is working
with. “It’s a team relationship between
me and her. She’s got to do her part but
she’s relying on me to guide her the
right way,” he said.
Erin Bailey, who works with Higman
at Thrive Fitness in North Sioux City, S.D.
but met her at Big Iron Gym, said she,
too, is impressed with how competitive
Higman can be with meeting goals she
sets for herself but not at the expense of
those around her.
“When she made a comment to me
about my personal goals, that stood out
to me because it showed she’s not just
worried about herself. She was proud of
the progress I’ve made,” Bailey said.
The other thing she acknowledged is
that Higman does all of that while raising
Bodybuilder and personal trainer Peggy Higman holds a 14-pound medicine ball at Thrive Fitness in North Sioux
three children with her husband and City, South Dakota.
former Nebraska Cornhuskers linebacker
Jerad. Higman said her daughters have Both of my girls lift at Big Iron Gym in means she’ll have to have an extended
so enjoyed watching her compete that a powerlifting program,” Higman said. prep time which can be even more
they now work out as well. “For women, it really helps them to build demanding.
“My kids really respect watching me confidence and rely on themselves and “It’ll probably be my hardest and
stick with something. It’s a good lesson know they can overcome things.” my longest,” Higman said. “They all get
for children that you have to put in hard In 2022, Higman said she’ll likely harder…You would think that as you
work to achieve results. My 17-year- be competing in a bodybuilding event get better, it would get faster. But it
old daughter wants to get involved. though not until later in the year, which takes longer.”
The pandemic has been stressful for
everyone, especially older adults.
The best way to protect yourself and your
et
older loved ones from COVID-19 is to ge
vaccinated.
dily
Vaccinations and booster shots are read
available.
You have three ways to find vaccines near you:
• vaccination.gov
• Text your ZIP code to 438829
• Call 1-800-232-0233
Area Agency on Aging
800-432-9209
To reach your local experts on aging
16 WINTER 2022 SIOUXLAND LIFEJoin a Clinical Trial in Sioux City
Beyond helping advance medicine, you may also get study-related care and
exams from a local doctor at no cost, learn about new medicines in development,
and get paid for participating (amounts differ for each study).
Ask about these studies...
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Learn more at MCRMED.COM
or call (712) 639-6200
NEW! Even if you can’t join a current study, you
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get paid up to $25 for each successful referral
made to Meridian. Call for details.
Scan this with your phone Meridian Clinical Research
camera to find a study at 4802 Sunnybrook Dr.
MCRMED.COM Sioux City, IA 51106
SIOUXLAND LIFE WINTER 2022 17FITNESS healthy meals
Renee Sweers, Iowa State University
Extension and Outreach Human Sciences
specialist, is a big proponent of slow cookers.
FAST FIXES,
SLOW COOKING! Healthy, easy meals (*and the reason why slow cookers
and Crock-Pots aren't always the same thing)
h
Text by Earl Horlyk | Photographs by Tim Hynds
HOW’S THIS FOR A PHILOSOPHICAL metal pot that sits on top of a heated Here’s the kicker: “At the end of a
argument: Crock-Pots are often slow surface, can be made by Crock-Pot, long day at work, a person can come to
cookers but not all slow cookers are Cuisinart, KitchenAid or any number of a nice-smelling house with a completely
Crock-Pots. manufacturers. cooked dinner that is ready to eat,”
“A Crock-Pot, which is a brand name, With that controversy out of the Sweers said. “It’s the perfect solution for
has become synonymous for a certain way, Sweers said there is something one-pot meals.”
type of slow cooker,” Iowa State University everybody can agree about slow cookers. Yeah, we know you have memories
Extension and Outreach food, health and “They are great for in letting you get of your mom’s early attempts which
human scientist specialist Renee Sweers the most out of your ingredients,” she consisted of dried-out meals from pots
explained. “In that respect, Crock-Pot is like said. “They also offer busy families a that were a hassle to clean.
the ‘Kleenex’ of kitchen appliances.” healthy, low-fat way of cooking that According to Sweers, slow cooker
A slow cooker, which is normally a requires a minimum of effort.” technology has come a long way from
18 WINTER 2022 SIOUXLAND LIFEthe 1970s and 1980s.
While the most basic appliances COOK NOW, EAT LATER!
have two settings (high or low), other, Iowa State University Extension and
more advanced models come with fancy Outreach's Renee Sweers will conduct
digital timers or even timers you can a Slow Cooker Meal class on Feb. 21
control from your phone. and a Cook Now, Eat Later class on
Whether your slow cooker is basic or Feb. 28 at its Woodbury County office,
state-of-art, cooking in one can really cut 4728 Southern Hills Drive.
down on prep time.
For more information or to
“Especially during the winter months,
register, call 712-276-2157 or go to
soups and stews are wonderful in a slow
cooker,” Sweers said. extension.iastate.edu/woodbury/.
Even if you’re short on time in the
morning, you can always prep all of the
ingredients the night before. “Only fill your slow cooker so it is
“Just store everything in the fridge and two-thirds full,” Sweers said. “You can
bring it out the next day,” Sweers said. still cook big roasts and whole chickens.
Certain cuts of meat work better than Just make sure you’re using a big enough
others. cooker.”
Fattier meats like chuck roasts, short Above all else: keep the lid closed!
ribs and pork shoulders become fork- “I know it is a temptation to sneak a
tender in the moist, low heat of a slow Renee Sweers stirs a cooker filled with Mexican chicken peek,” Sweers said. “But each time you
cooker. However, leaner cuts like pork soup. Slow cooker meals may be both nutritious and raise the lid, you’re losing between 15-to-
tenderloin tend to dry out. Similarly, dark economical for busy families. 20 minutes of cooking.”
meat chicken thighs and drumsticks will Which is a terrible waste for cooks
be juicier than white meat breasts. One thing you shouldn’t do is to add wanting to create satisfying, slow-cooked
While many people are fine with frozen ingredients into your slow cooker. meals with a minimum of fuss.
simply plopping in ingredients, Sweers “Loading a slow cooker with icy “There is something wonderful about
recommended browning as a flavor ingredients will keep food in the danger walking into your home after a long day
enhancer for slow cooker fare. zone where bacteria can flourish,” at work and smelling the aroma of a hot,
“Take a couple of minutes to brown Sweers said. “Make sure that everything ready-to-eat dinner,” Sweers said. “All
your meat and saute your veggies is fully thawed before the cooker in on.” you have to do is add the ingredients. Let
before they go into the slow cooker,” she Think more is better than less? This the slow cooker do the rest of the work.”
explained. “You’ll get a better, deeper is not the case when it comes to slow
flavor.” cooking.
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Sat: March 5th, 11AM - 8PM
Sun.: March 6th, 11AM - 4PM
Your Entire Purchase!
Siouxland Expo Center Coupon not valid with any other offers.
Excludes: Coffee, Syrups, & Wusthof
Visit us online at Expires March 31st 2022
www.siouxlandhba.com
for a complete list of exhibitors and members Kitchen Dressings
Southern Hills Mall, Sioux City
or e-mail us at now located across from
hbasooland@siouxlan.net Riddle’s Jewelry
3900 Stadium Dr., Sioux City, IA | 712-255-3852 712-276-3770
SIOUXLAND LIFE WINTER 2022 19SLOW COOKER MEXICAN
CHICKEN SOUP
Renee Sweers, Iowa State University
Extension and Outreach food, health and
human services specialist, said homemade
soups and stews are perfect for slow cooker.
A Slow Cooker Mexican Chicken Soup is
a healthy, economical way to feed a family.
Consisting of eight servings at an average
cost of 63 cents per serving, this recipe can
be a go-to weeknight meal for busy home
cooks.
INGREDIENTS
Two cans (14.5 ounces) diced tomatoes
Three-quarters cup, dried black beans,
rinsed
One bag (16 ounces), frozen corn, thawed
Three cups, water
INSTRUCTIONS PRO TIP
One teaspoon, chili powder Add all of the ingredients to the slow Be sure to use Mexican diced tomatoes
One-quarter teaspoon, pepper cooker. Cook for four to six hours on high for an extra South-of-the-Border kick.
heat. Or eight to ten hours on low heat.
One pound, skinless and boneless Source: Iowa State University
chicken breast, thawed Remove chicken right before serving. Extension and Outreach
Shred using two forks. Stir in the shredded
Optional: baked tortilla chips, chili flakes,
chicken into the soup.
chopped cilantro, jalapenos, lime, sliced or
chopped avocado, salsa, light sour cream Serve with your choice of optional
or shredded cheese ingredients.
SIOUXLAND HOME SHOW MARCH 3 - 6, 2022
The Home Builder’s We are also excited to announce the addition of a the voice of the building industry. If interested in
Association of Greater completed Tiny House that the public can tour. The joining our association, applications are available
Bruce Kalin
HBA President
Siouxland is celebrating Tiny House was built by a Siouxland husband and on our website and at the Home Builder’s booth at
Kalins Indoor Comfort the 65th Annual wife team, along with help from HBA members and the show. We have monthly membership meetings
Siouxland Home Show. other local contractors. Tours of the Tiny House where we meet and discuss issues that affect the
We have been presenting this show for over SIXTY will benefit Siouxland Partners for Patriots, who will building industry. We have educational programs,
years. The Home Show will be held at the Siouxland be on site during most show hours with service dogs. safety training, and share ideas to promote the
EXPO Center, 550 Expo Center Drive, March 3-6, The Home Builders Association in partnership construction of new homes and remodeling in the
2022. Our show hours on Thursday and Friday with Western Iowa Tech’s Construction Program Siouxland area. Our website also has a complete
will be Noon to 8pm, Saturday 11am to 8pm, and Carpentry and Electrical classes is building another listing of our members and a calendar of events and
Sunday 11am to 4pm. project home in the Whispering Creek area, meetings.
The Home Builder’s Board of Directors and Home 6800 Brookside Drive. The building process is For all the latest Home Show information including
Show Committee would also like to give a big thank still taking place with our completion date set for
sponsors, exhibitors, dates, hours, etc. visit our
you to the sponsors for this year’s show. We will once mid-late May. This home will be for sale at that time,
website at www.siouxlandhba.com/home-show. You
again be giving away door prizes donated by HBA so if you’re interested in further details, please stop
can also search for us on Facebook at Siouxland
members and Home Show exhibitors. Our 2022 at the Home Builder’s booth at the Home Show or
Home Show and be sure to “like” our page for news
theme is SWEET SPACE SWEEPSTAKES and we call the HBA office at 712-255-3852.
and updates regarding the show. When posting
will be giving away gift cards, each valued at $565! The Home Builders Association promotes pictures be sure to hashtag#SiouxlandHomeShow.
Stop down and see the beautiful Siouxland EXPO the professionalism of the building industry
We hope you enjoy the Home Show and we look
Center and visit the exhibitors, some returning and through education programs and activities for the
forward to serving the Siouxland community.
many new, and don’t forget to register for the door membership and the communities we serve. We
prizes. strive to be proactive leaders and recognized as Bruce Kalin, HBA President
712-255-3852 | siouxlandhba.com
20 WINTER 2022 SIOUXLAND LIFE2931 Hamilton Blvd
Sioux City, Ia 51104
712-258-3453
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SIOUXLAND LIFE WINTER 2022 21HEALTH school mainstay
West High School
Nurse Mary
Mason takes a staff
member’s blood
pressure.
A DAY IN THE LIFE OF A
SCHOOL NURSE
d
Text & Photograph by Caitlin Yamada
DAILY MEDICINE, FEVERS, CUTS new cleaning procedures. of the job.
and bruises and COVID-19 tests are just The school district purchased rapid “I cry with people, I laugh with people,
a few of the things Mary Mason sees COVID-19 tests for school nurses to I get emotional,” she said.
each day as a school nurse in Sioux City administer. Mason said the number of One day a child broke his arm at
Community School District. tests they are doing has increased as Liberty toward the end of the day and
Providing care for 1,400 students in the countywide case numbers have Mason could tell it was a bad break. She
West High School as well as the students increased. said he did not speak much English but
in Liberty Elementary School when Mason she likes having the ability to she stayed with him and talked while
needed keeps her more than busy. administer the tests and hopes more will they were waiting for an ambulance.
Mornings usually start with giving utilize the opportunity. “I just started crying,” she said.
daily medications, checking in with stu- While some kids are sent to the She keeps a notebook of students she
dents and parents, and recently, admin- nurse because of various medical issues, wants to follow up with to check in if
istering COVID-19 tests. Mason said other stop by just to have they are sick or injured.
Mason has been a school nurse in someone to talk to. One of the challenges can be parents.
Sioux City for 16 years. She started her She said some kids need someone She said many times parents just need
career in the emergency room, worked in who is unbiased to talk about issues in someone to help work through an issue.
intensive care, post-critical and medical their life. Overall, Mason said the career is very
clinics. She had become interested in School nurses play a variety of dif- rewarding. She can build relationships
being a school nurse and saw it as a new ferent roles including educator, friend, with students, parents and staff.
challenge. counselor and more, Mason said, but “They feel comfortable enough to call
COVID-19 changed the way school they are always supported and helped by me if they need something, which I like
nurses operate. The nurses attended the other school staff. because it helps me know I’ve made a
various training sessions and started The students are Mason’s favorite part difference,” Mason said.
22 WINTER 2022 SIOUXLAND LIFEYour child deserves
to be treated like a
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SIOUXLAND LIFE WINTER 2022 23Maximizing Personal Potential through
Dignified and Purposeful Living
Opportunities Unlimited (OU) has been serving individuals privacy of the person served’s home. OU also has two
with special needs in Siouxland since the early 1990’s. HCBS homes for individuals requiring assistance with
skills needed to live in a more independent setting.
Opportunities Unlimited provides Community-Based
Neurobehavioral Services and Residential Rehabilitation The Employment Services Department offers many
Services for individuals who have sustained a traumatic vocational services to individuals with special needs to
brain injury, a spinal cord injury, or other physical access meaningful employment.
disability. The OU campus, which is located on the north
side of Sioux City, consists of nine residential homes For more information on programs and services
and a large Community Center that serves as the available through Opportunities Unlimited,
hub for therapies and activities as well as houses the go to www.opportunitiesunlimited.com
administrative offices.
In addition to providing Community-Based
Neurobehavioral Services and Residential Rehabilitation
Services, OU also provides Home and Community Based
Services (HCBS) to children and adults with special
needs. Individuals eligible for waiver programs can
access services for a predetermined number of hours
each month, set by the individual’s caseworker. These
services are offered at the Opportunities Unlimited
Community Center, out in the community, and in the
Maximizing Personal
Potential through Dignified
and Purposeful Living.
RESIDENTIAL REHABILITATION
• Provides 24-hour residential services in OU homes
• Rehabilitation team includes Physical Therapy, Speech Therapy,
Occupational Therapy, Psychological Services, Nursing, Employment
Development, Exercise Therapy and Direct Support Professionals
• CARF and ACBIS Accredited
HOME & COMMUNITY BASED SERVICES (HCBS)
• Person centered services accessible to individuals who qualify for
Waiver Services in Iowa
• Skill development and Respite services available at OU’s Community
Center, in the home of persons served, or throughout community
• Services designed to provide supports to individuals to learn skills of
independency while living in the community
MISSION DRIVEN ORGANIZATION
• Local Non-Profit organization founded in the 1990’s by families who
had children with brain injuries
• OU Mission Statement: Maximizing Personal Potential through
Dignified and Purposeful Living
• OU Core Values that inspire our staff and support persons served:
• Celebrate the uniqueness of all people
• Demonstrate integrity in all our actions
• Pursue excellence in all we do opportunitiesunlimited.com
712.277.8295
3439 Glen Oaks Blvd., Sioux City, IA 51104
24 WINTER 2022 SIOUXLAND LIFEFITNESS go high intensity
Cara Kern works out
at the Arena Sports
Academy.
IT’S A
‘HIIT!’ d
DURING THE DAY, CARA Kern is
content teaching math to a classroom
of high school kids.
But in her personal time, the
Sioux City native offers instruction
on spinning, planking and extensive
calisthenics in a health club.
“Cara is one of our most in-demand
instructors,” Heath Weber, owner of
Can you get fi t in 20-second intervals? Arena Fit, explained. “She’s an absolute
beast when it come to HIIT.”
The results may surprise you HIIT, or high-intensity interval
training, alternates between short bursts
of intense anaerobic exercise with less
Text by Earl Horlyk | Photographs by Jesse Brothers intense recovery time.
SIOUXLAND LIFE WINTER 2022 25Cara Kern likes the variety in a high intensity interval Spinning is just one part of a high-intensity interval workout.
workout class.
In a session that is typically less than
30 minutes, a participant will perform an
“Cara is one of our FIT FOR LIFE
exercise for 20 seconds, before resting for
10 seconds.
most in-demand WHAT: High-intensity Interval Training
(or HIIT) at Arena Fit
Then, the cycle begins again. WHERE: Arena Sports Academy,
“With HIIT, you’re getting a great, instructors. She’s an 4501 Southern Hills Drive, Sioux City
all-around workout because you’re using MORE INFO: 712-357-5445 or
short, sharp bursts of energy,” Weber absolute beast when arena-fit.com
said. “But once you’re done, you get to go
on with the rest of your day.”
That makes HIIT helpful for busy, on-
it come to HIIT.” Since it uses a clock, it is an excellent
the-go professionals like Kern as well as way to maximize a workout limited by
for Weber, who is an associate dean for HEATH WEBER, owner of Arena Fit time constraints.
performing arts at Morningside University Though Weber freely admits it is quite
when he isn’t running the fitness center a 20-year-old because I’m 47 years old.” a workout.
at 4501 Southern Hills Drive. “Now, I simply want to be the most fit “You know what? It is totally worth it,”
“People love HIIT because you’re not 47-year-old I can be,” Weber added. “I’m he said “When I teach a fitness class, it
doing one exercise over and over again,” fine with that.” is as social as it is physical. People make
Weber explained. “If you’re not crazy After all, fitness is a lifestyle choice as friends doing HIIT. They enjoy each other’s
about one exercise, wait 20 seconds and much as anything else. company because they have a similar
you’ll be onto something new.” “We all want the quick fix,” Weber interest in achieving their fitness goals.”
A longtime choir and music educator, said. “But we never stop to realize we Which is also true for Weber.
Weber admitted he never thought he didn’t gain all of that weight overnight.” After doing this for a while, you keep
would own a business, let alone a gym. This is why HIIT has been, you on challenging yourself,” he said. “I don’t
“I was never athletic and, if truth guessed it, a hit. have to look like a movie star to feel
be told, I had a weight problem when I There is no specific formula for HIIT good about myself. I’m happy just be the
was younger,” he said. “By my mid-30s, I and you can go as hard as you want. fittest person I can be.”
was tired of feeling sluggish and began
running.”
Initially, Weber was self-conscious
about what others thought of him.
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26 WINTER 2022 SIOUXLAND LIFEENHANCE
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SIOUXLAND LIFE WINTER 2022 27w
FITNESS majoring in health
STUDYING FOR
HEALTH BCU professor says demand for
fi tness professionals high
28 WINTER 2022 SIOUXLAND LIFEw
Text by Dolly A. Butz Jacob Ewart, a former
Photographs provided Briar Cliff student,
performs a sit and
reach test as part of his
WANT TO BECOME A STRENGTH kinesiology studies at the
and conditioning coach, personal trainer, Sioux City college.
exercise physiologist or athletic trainer?
Fitness-related careers, such as these,
are in high demand, according to George
Panzak, an associate professor at Briar
Cliff University, who also chairs the Sioux
City college’s kinesiology department.
“There’s a big demand now for
people,” he said. “There’s a lot of research
going on with physical fitness and
helping with cancer and chronic disease
and also with positive quality of life
issues and preventing heart disease,
diabetes and reducing obesity.”
Panzak said students interested
in this field have a lot of options at
Briar Cliff when it comes to choosing
a major. He said it’s uncommon for a
smaller school like Briar Cliff to have
a kinesiology department. Kinesiology
is the scientific study of human body
movement. Kinesiology has five major
disciplines — exercise physiology,
biomechanics, neurophysiology, motor
learning, motor control and motor
development, according to Panzak.
Students interested in kinesiology
could pursue a degree in human
performance, previously kinesiology
& human performance, or exercise
physiology.
A human performance major could
work in the wellness, personal training,
coaching, or strength and conditioning
fields, or seek a master’s degree in
coaching, strength and conditioning,
or health promotion. An exercise
physiology major might enter BCU’s
doctor of physical therapy program.
Panzak said an exercise physiology in during an off-campus internship. no difference between prescribing
major could also pursue a career in “I base our department and our career exercise and prescribing medicine. Those
occupational therapy, go on to get a tracks and majors to try to meet any professionals prescribing exercise must
doctorate degree in kinesiology or variation of students coming in,” said be aware of their clients’ co-morbidities,
exercise physiology, or go to medical, Panzak, who said the majority of students such as diabetes and heart failure, and
osteopathic or dental school. who pursue these majors are student- seek to do no harm.
“If they want to do clinical work, they athletes. “Whatever their interests are, I “If you look into scientific literature,
can do cardiac rehab, become clinical try to support their interests.” far and above surgery and medication,
exercise physiologists,” he said. “The Taking mathematics classes, including appropriately prescribed exercise, hands
human performance major enables algebra, as well as anatomy, physiology down, is the No. 1 treatment,” he said.
students to go into those very popular and biology in high school, Panzak Next fall, Panzak said students will
career tracks.” said, will provide students with a “good once again have the option of majoring
Panzak said the key difference foundation” for the human performance in health and physical education. He
between the two majors is that human and exercise physiology majors. said that major is coming back thanks
performance requires at least one Although there is no license process to to a joint effort between Briar Cliff’s
semester of biology and chemistry become a personal trainer, a strength and education and kinesiology departments.
and, perhaps, physics, while exercise conditioning coach or clinical exercise “I really feel they’re worth their
physiology has two semesters each physiologist, Panzak said there are weight in gold,” Panzak said of physical
of biology, chemistry and physics. He strong certifications. He said Briar Cliff is education teachers. “They work with
noted that the curriculum at Briar Cliff is aligned with the National Strength and kids at a very young age — movement,
“adaptable” to match students’ interests Conditioning Association and American fitness. The whole idea there is to
and that students can spend time with a College of Sports Medicine. adopt physical activity as a permanent
professional in their career field or choice Philosophically, Panzak said there’s lifestyle activity.”
SIOUXLAND LIFE WINTER 2022 29Occupational Health
FOCUSED ON YOUR HEALING PROCESS
Common Disorders that Benefit from Physical Therapy
Back Pain | Neck Pain | Joint Replacement |Vertigo | Osteoarthritis and RheumatoidArthritis
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We provide compassionate holistic care to Iowans at
all stages of life, while also working to support the well
being of their family members as their loved one walks
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LAKEPORT
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To advertise on this page HAMILTON
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ELK POINT
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(605) 356-2271
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32 WINTER 2022 SIOUXLAND LIFEHEALTH great skin
Dr. Michelle L. Daffer,
a dermatologist at
Midlands Clinic, examines
a specimen of a patient's
skin under a microscope
at the Dakota Dunes clinic.
SKIN
IN THE GAME
w
Siouxland dermatologist offers tips for
protecting skin and keeping it looking healthy
Text by Dolly A. Butz | Photographs by Jesse Brothers
WHEN DR. MICHELLE DAFFER applying sunscreen in effort to protect sunscreens. They aren’t all white and
started dermatology training roughly their skin from the sun’s rays. thick and smelly.”
two decades ago, she said very few “We’re seeing women now who are As a child, Daffer recalls her family
people wore sunscreen, especially in their late 20s and 30s who actually owning a lone bottle of sunscreen with
men, and those in their teens and 20s have better skin than their parents did a meager Sun Protection Factor of four.
frequented tanning beds and engaged in probably at that age. A lot of it has to She said they didn’t use it very much.
sunbathing. do with the sun protection and just “Now, people actually go through
Those practices have fallen by the the quality of the sunscreens that we sunscreen and buy new sunscreen and
wayside, as has slathering on baby-oil have now,” Daffer said. “Over the last take sunscreen when they go to the pool
and iodine in effort to get a quicker few years, we have had improvement and go to the beaches,” she said. “I think
and darker tan. Today, more people are in the spectrum that the sunscreens in the future we’ll start to see some
educated about the risks associated cover, both UV and UVB. We’ve also improvement of just the quality of skin,
with sun exposure. In response, they’re really improved the application of those just because of sun protection.”
SIOUXLAND LIFE WINTER 2022 33You can also read
