Siouxland Magazine - Volume 4 Issue 6

Volume 4, Issue 6
Starting Conversations
Empowering Our Youth
• Anti-Bullying Strategies
• Safe Use of Technology
• Coping with Bullying
• Effective Family Communication

STRONGER TOGETHER.
WELCOMING (L TO R)
Sarah Bligh, MD
Michelle Daffer, MD
James Hegvik, MD
Paul Johnson, MD
Jeffrey Michalak, DO
Craig Nemechek, MD
William Rizk, MD
Lawrence Volz, MD
Partnering in Excellence
We are excited to begin this new partnership on
January 1, 2023. As the healthcare needs of Siouxland
continue to grow, CNOS welcomes new members to our
team to ensure the specialty services our patients require
are convenient, comprehensive and close to home.
605-217-2667 • CNOS.NET

CONTENTS
Conversing
8-15 Youth Initiative
BeComing
16-17 Ask the Therapist
18-19 Ask the Doc
20-21 Attunement with the Earthly Seasons: Autumn
22-23 Living Lumin – The Yoga Life
25 Inclusive Peek – Jackie Zavala
27 People of Siouxland – Arlene Baldes
29 Future Foundation – Siouxland GO
31 Leading the Way – Leadership Siouxland
Collaborating
32-33 Small Business Spotlight – Collective & Co.
34-35 Nonprofit Spotlight – American Red Cross
36-37 IWCI’s Business Feature – Downtown Marketplace
38 Sioux City Scoop
39 Chamber - Celebrating 150 Years
41 SBDC – Taking Care of Business
45 Tony Michaels – Knowing Your Role
46-47 Up From the Earth – A Summary of Community Efforts
to Increase Food Security
ON THE COVER
Pictured from left to right: Angela Conway, Donna Wolff, Kim Smith and Nathan Phillips.
Photo Credit Stephanie Vaul.

Welcome To siouxland magazine
It’s in these pages we educate and inspire. Even more importantly, we
create a community that thrives on connecting with one another. At our
core, we all want to connect. When we seek to understand, by listening
more intently, we find that our relationships deepen and our community
strengthens as a result. With appreciation for the power of connection
through meaningful conversations, it only made sense to name the
business Empowering Conversations.
Siouxland Magazine / 5
Stacie Anderson, Owner
It all starts with a conversation; with a desire to learn;
to see things from another perspective; to seek
truth. The truth is, we have more in common than we have
differences. Well, maybe it would be more accurate to say, what
brings us together is stronger than anything that divides us.
We would never want to marginalize our differences. We love the words of Audre Lorde, “It is
not our differences that divide us. It is our inability to recognize, accept, and celebrate those
differences.” We are unique in vast and complicated ways. It’s our hope that we can come
together with our unique strengths, perspectives, and ideas to build a community with a
powerful narrative of us.
Through this humble publication, we will start having conversations. This is an ambitious and
beautifully optimistic attempt to shine light on all the things that make our community strong,
but also discuss, in a productive and compassionate manner, the challenges we face.
We are doing our small part in building a cohesive community by creating conversations that
refocus our attention on our similarities. We are bringing people together; replacing judgment
with understanding. Perspective is powerful.
We want to hear from you. At Siouxland Magazine, we feel it is imperative to understand what
the community wants and needs. Share your vision and dreams for Siouxland.
We want you to lean into the conversation and participate in the discussion.
connect@empowering-conversations.com
Facebook @siouxlandmag
Want to be included in our January issue? Contact us soon!
Deadline to reserve space is November 18! Media Kit at siouxlandmagazine.com.
E m p o w e r i n g
Conversations, LLC
siouxlandmagazine.com

Siouxland Magazine Writers
Peggy Smith,
Executive Director
for Leadership
Siouxland
Dr. Nesrin Abu Ata,
Family Medicine
Physician, Integrative
Psychiatrist & Yoga
Instructor.
Dr. Cyndi Hanson,
Writer
Carly Howrey,
Business
Development
Coordinator for
Downtown Partners
Dr. Meghan Nelson,
Licensed Physical
Therapist, Professional
Yoga Therapist & Co-owner
of Lumin Therapy
Grace Nordquist,
Grace Nordquist,
President of SLGO
Jackie Paulson,
Licensed Mental
Health Counselor &
Registered 500Hour
Yoga Instructor
Alex Watter,
Sioux City Council
Jetske Wauran,
People of
Siouxland -
Portraits of the
Extraordinary
Up from the
Earth Leadership
Team
Emily Larson,
Licensed Massage
Therapist & Private
Yoga Instructor
Todd Rausch,
SBDC Regional
Director at
WITCC
Amy Buster,
Writer & Editor
Tony Michaels,
KSUX Morning
Show Host with
Candice Nash
Emily Rotthaler,
Morningside
Student &
Guest Writer
Kari Nelson,
Graphic Designer

Editors Note
Every year is about up-leveling, striving
to give more, and at the same time,
encouraging more interaction from the
community. It is all about synergy, and it’s
about what we can accomplish together.
Through the magazine, I hope to ignite
conversation, inspire action, and fuel
collaboration.
Siouxland Magazine / 7
This publication gives you advice on
wellness and tools for your personal
development. Then it takes you into
the community and plugs you into the
integral parts of Siouxland. We are
strengthening the community, starting
with a conversation.
John Maxwell’s Live2Lead event.
This year, Siouxland Magazine hosted
John Maxwell’s Live2Lead event, bringing
world-class leaders to you. As your John
Maxwell Certified Leader since 2014, I am
committed to bringing John’s resources
forward for your growth.
Since the beginning of the year, we’ve
held open meetings to discuss the
challenges our children and families face.
After several months of discussion, we
distilled down key information and shared
that information in two free events. We
even served free pizza! If you missed it,
don’t worry. We got you covered in the
following pages.
Empowering Our Youth event.
Stacie introducing Angela Conway, Kim Smith, Nathan Phillips
and Donna Wolff.
Let’s all give our best to one another as
we close this year out. And remember, to
stay engaged.
My best,
Stacie Anderson
Owner of Empowering Conversations LLC & Siouxland Magazine
Certified John Maxwell Speaker, Trainer & Coach
Passionate about Leadership & Communication
Empowering Our Youth Committee: Grace Nordquist,
Kevin Pottebaum and Rachel Lundgren.
Siouxland Magazine is owned and published by Empowering Conversations, LLC. All materials contained in this magazine (including text, content, and
photographs) are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published, broadcast or modified
in any way without the prior written consent of Empowering Conversations, LLC or in the case of third party materials, the owner of that content. You
may not alter or remove any trademark, copyright or other notice from copies of this content.

Siouxland Magazine | Conversing / 8
Written by Emily Rottaler
Family Communication
Presentation by Angela Conway
In her presentation about family communication
for Siouxland Magazine’s Empowering Our
Youth event, North High School’s assistant
principal Angela Conway spoke about the
relationship between brain development and
behavior. She addressed some of the main issues that
can lead to the escalation of parent-child conversations
and shared advice on how to avoid them.
The first thing Conway wants parents to understand
is the issue of skill vs. will. Due to the fact that
children’s brains are still developing in adolescence,
while they may not lack the will, they may lack the
skills to process what their parents want from them.
The biological background of this issue is that
the human brain only becomes fully developed
between the ages of 25 and 28. The last part of
the brain to develop is the prefrontal cortex. The
prefrontal cortex is responsible for a multitude of
important functions. Among those functions are
impulse control, emotional control, self-monitoring,
flexible thinking, organization, task initiation, and
prioritizing skills. A lack of these skills can lead to
the behaviors that are often the reasons for parentchild
conflicts.
For example, Conway described a parent having to
repeatedly tell their child to do a certain task. This
trouble remembering instructions points towards
the child still developing their working memory.
Another example is that if a child can’t seem to clean
their room by themself, it may be because they lack
the skills of organization and task initiation, which
makes them not know how to begin the work.
According to Conway, “Something to
think about as we are in conversations
with our kids is: Are they lacking the
will to do it, or are they lacking the skill
to do it? Based on this [the research
around the not yet fully developed
prefrontal cortex], it is most likely skill.”
Another important factor Conway wants parents
to remember is that in stressful situations such
as parent-child conflicts, both family members’
brains can become dysregulated, leading to their
prefrontal cortexes going offline.
Angela Conway presenting at Empowering Our
Youth event.
This has to do with the brain’s fight-or-flight response.
The human brain constantly scans the room for signs of
danger to be able to react instantly and get out of the
situation. If there were a bear that suddenly appeared
next to someone, their brain would prioritize survival
functions and neglect other executive functions, such
as the ones from the prefrontal cortex.
Conway described that by becoming agitated, the
parent not only triggers their fight or flight response
but also turns into the symbolic “bear in the room.”
In this process, the parent’s prefrontal cortex goes
“offline,” which prevents them from accessing the
skills associated with it. As a response to the parent’s
confrontation, the child will react with a fight or flight
response, and their prefrontal cortex will also go
offline.
This means for real-life conversations that parents
may temporarily become unable to control their
emotions and impulses, which can result in impulsive
and unrealistic threats of punishment. In response,
children may react overly emotionally by cussing at
their parents, slamming doors, and running out the
door to escape the situation.
Conway recommends a three-step technique that can
be used between family members, not just parents
and children, to improve family communication. This
technique is to regulate, relate, and reason.
In a parent-child relationship, the parent should first
try to calm down and regulate their own emotions.

Conway described it as the calm anchor to their child’s
boat in the stormy sea of emotions. This helps to calm
the child down and bring both parties back to a level
of calmness and “online” prefrontal cortexes. If a child
cannot calm down at the moment, it is a good idea to
take a break and resume the conversation once they
have managed to calm down.
“As an adult, we have to be the calmest
person. We are the only ones with a
fully functioning prefrontal cortex and
communication. And so, we have to be
the calm when there’s a storm because
sometimes, when our students or kids
don’t have access to all those skills of
the prefrontal cortex, they’re in a storm
that they can’t get out of because it feels
so big and chaotic.”
The next step is to relate and validate the child’s
emotions. Validating the child’s emotions does not
mean the parent should say it was okay, but they should
acknowledge that the emotion was big and that they
understand that it might have been overwhelming.
The last step is reasoning, solution finding, and
learning from the situation. Parents and children
should figure out the problem’s solution and how
they could better deal with the emotions the next time
they come up. In this step, parents should consider
possible consequences or what they want their
children to take away.
helps the parents keep calm in a conversation and
respond in a planned and reasonable manner rather
than reactive and excessive.
Calm, problem-solving communication between
parents and their children helps children develop new
neuropathways that make it more efficient for them to
access the functions of their prefrontal cortex overall.
The goal, said Conway, is to help children become
problem solvers by developing the essential skills
associated with the prefrontal cortex.
Do:
• Think about whether the child is lacking
skill or will and treat the situation
accordingly
• Have a planned response: Regulate own
emotions and calm down the child
• Validate overwhelmingness and strength
of child’s emotions
• Find solutions together, issue possible
pre-established consequence, help the
child learn from situation
Don’t:
• React impulsively and emotionally
• Issue spontaneous, unrelated, and
unrealistic punishments
Emily Rotthaler is a Senior Mass Communication major at
Morningside University and an intern at Siouxland Magazine.
Siouxland Magazine | Conversing / 9
If parents decide on issuing consequences, Conway
recommends that those consequences be directly
related to what happened and discussed with the
child before the need arises. This helps children know
how parents will react and gives them a reason to
weigh the benefits and consequences of their future
behavior. Having pre-established consequences also
Angela Conway is the assistant principal overseeing the
freshman students at North High School. Prior to this role,
Conway was the Behavior Supports Program Coordinator. In
her 15 years of experience in education, she has worked with
staff and students from ages three to older than 18 to support
students’ needs. The information she has learned about the
importance of the skills of the prefrontal cortex in stressful
situations has changed her views on family communication.
Resources:
Dan Siegel – Brainstorm
Dan Siegel- No Drama Discipline
Shefali Tsabary- The Conscious Parent
Bruce Perry: https://www.neurosequential.com/covid-19-
resources
Janet Lansbury: https://www.janetlansbury.com/category/
older-kids-teens
(Headshot of Angela) Photo Credit Stephanie Vaul.
(Photo of presentation) Photo Credit Britton Hacke Photography.

Siouxland Magazine | Conversing / 10
Written by Emily Rottaler
Anti-bullying
Presentation by Donna Wolff
In her interactive presentation about
bullying, suicide prevention specialist
Donna Wolff allowed the audience to
answer questions about their experience
with bullying and learn about the reasons
behind the issue and the importance of
standing up to bullies.
To show how common bullying is, Wolff asked
the audience to indicate whether they can
relate to the individuals in the YouTube video
Stop Bullying: Speak Up Special Presentation.
The individuals in the video are teenagers and
adults who have been subjected to bullying and
are describing their reactions to it.
All audience members answered that they could
relate to at least one of the individuals and that
they had been bullied at some point in their
lives.
According to the teenagers’ experiences
from the video, common reactions to bullying
include laying low and ignoring the bully not
to show them any emotional reaction. Both are
problematic because nobody tells bullies to
stop; only makes them feel like their behavior
is okay.
The same goes for those who turn to bully others.
They may look for payback, revenge, or a sense
of justice or relief for their experiences. Usually,
they only end up feeling out of character and
bad about their actions.
Other common reasons why teenagers bully
others are to gain popularity, gain power, to fit
in with their peers who are bullying others, to
increase the level of excitement in their lives,
or because they model their behavior based
on aggression that they experience at home.
The reasons for most cases of bullying are not
related to the victim but rather mirror issues the
bullies are going through themselves.
No matter what the reasons are, understanding
them can help parents, victims, and others
involved understand why the bullying is
happening and how it could be best addressed
and stopped.
Donna Wolff presenting at Empowering Our Youth event.
What children shouldn’t do is react to
bullying with violence. Victims retaliating
with words or physical actions don’t help
solve the issue that causes the bullying
and may give the bully another reason to
be hurtful. Wolff said, “Violence doesn’t
help anything, but standing up and telling
somebody is huge.”
The importance of standing up to people who bully
others is, in fact, one of the two main things Wolff wants
parents and children to learn from her presentation. It
is not only children who stand by instead of standing
up. Adults often become bystanders as well, for
example, when their colleagues are bullied at the
workplace.
The issue children face when standing up to bullies
is that they may fear becoming a victim as well. They
are also often overly concerned with fitting in with
their peers and being accepted. Against their better
judgment and values, they may stand by instead of
standing up to someone bullying someone else.
As audience members at the presentation remarked,
standing up to bullying is not easy. Wolff asked who
had stood up to bullies before and several people

aised their hands. They recounted standing by at
first but stepping in after all because they realized
how wrong the bullying was.
If nobody tells the bully to stop or if the victim tries
to ignore the bullying, the bully feels like their
behavior is okay. It can take as little as a single
person standing up to the bully to break that
thought pattern.
Standing up to bullies doesn’t require doing it
directly to them. If children don’t dare to stand up
to a bully directly, they should tell an adult about
it or help the victim tell an adult.
The most important piece of advice that Wolff
wants children to take away is to speak up and
talk to somebody about being bullied. Telling a
trusted person about being bullied can be scary
because children may fear that it will make the
bullying worse. However, as the individuals in the
video agree, they all later wished that they would
have spoken up sooner about being subjected to
bullying.
Even when children tell their parents that they
are being bullied, parents may hesitate to take
steps against it. They may fear that they will make
matters worse for their child, offend other parents,
or they don’t know how to handle the situation. In
Wolff’s experience, nothing is worse than children
keeping it a secret that they are being bullied or
parents not doing anything against it after their
children told them.
Addressing parents, Wolff said,
“Our kids are deciding to end their
life because they can’t stand the
humiliation. So, parents, we’ve got
to be brave enough. I don’t care how
hard that conversation is. Talk.”
Crisis Phone Numbers:
Mental Health Crisis number: 988
Crisis Text Line: 741741
National Suicide Prevention Hotline
number 1-800-273-8255 (TALK)
1-800-399-PEER (7337) – Peer listening line
for those under 25 years old
1-800-442-HOPE (4673) – national Youth
Crisis Hotline for crisis intervention and
school tip line for reporting weapons or
homicidal remarks
1-800-999-9999 – Covenant House
NineLine dealing with crisis intervention
and angry feelings
1-800-784-2433 – National Hopeline
connects caller to a 24-hour crisis center in
their area
Emily Rotthaler is a Senior Mass Communication major at
Morningside University and an intern at Siouxland Magazine.
Donna Wolff is a suicide prevention specialist at the youth
crisis intervention center and youth Shelter at the Winnebago
Tribe of Nebraska and the Founder of the Northeast Nebraska
Suicide Prevention Coalition. She is also a certified trainer for
severaldifferent suicide awareness, intervention, prevention, and
postvention education trainings such as QPR (Question. Persuade.
Refer.) and ASIST (Applied Suicide Intervention Skills Training).
For her work, Wolff received the AFSP (American Foundation
Suicide Prevention) award for Outstanding Prevention Education
2018 and the Public Citizen of the Year Award 2019 from NASW
(National Association of Social Workers).
Resources:
The YouTube video: Stop Bullying: Speak Up Special
Presentation|Speak Up|Cartoon Network
https://www.stopbullying.gov/resources/what-you-can-do
tips for parents, educators, and the community to find out
what they can do against bullying
https://www.dosomething.org/us/causes/bullying - antibullying
tactics and campaigns
https://www.greatschools.org/gk/articles/what-parents-cando-about-childhood-bullying/
- advice for parents of bullied
children as well as for parents of bullies
https://www.pacerkidsagainstbullying.org/ - kids-friendly
website to learn ways to be an ally against bullying, also
holds discussion tips for parents to discuss bullying with
their children
Siouxland Magazine | Conversing /11
(Headshot of Angela) Photo Credit Stephanie Vaul.
(Photo of presentation) Photo Credit Britton Hacke Photography.
(Photo to left) Photo Credit Grace Nordquist.

Siouxland Magazine | Conversing / 12
Coping with Bullying and Aggression
Presentation by Nathan Phillips
Written by Emily Rottaler
In his presentation for
“Empowering Our Youth,”
licensed school therapist
Nathan Phillips shared coping
techniques for parents and
youths to deal with bullying,
cyberbullying, and other types
of aggression and emotions in
the school environment.
As a school therapist, Phillips
teaches his students coping
skills for dealing with strong
emotions like anxiety, depression,
excitement, and aggression
daily. The techniques he employs
the most for calming down are
deep breathing, progressive
muscle relaxation, and the 5-4-3-
2-1 grounding and mindfulness
technique that allows students to
settle down by focusing on their
five senses. Additionally, Phillips
uses Cognitive Behavioral Therapy
therapy for challenging irrational
thoughts such as “I’m not good
enough” or “Something bad will
happen.”
In addition to emotions like anxiety,
bullying and cyberbullying are
among the top issues that school
therapists have to deal with on a
regular basis.
Among the 92% of American
teenagers who spend time online
every day, 1 in 5 girls and 1 in
10 boys report being subject to
cyberbullying. These numbers
were found in a survey by the
American Society for the Positive
Care of Children.
One way for parents to deal
with online dangers is to have
regular conversations about using
electronic devices.
In Phillips’ experience, some
parents have found monitoring
their children’s internet usage
helpful. If parents decide to
Nathan Phillips presenting at Empowering Our Youth event.
monitor their child’s internet
usage, they should set the clear
expectation that the child will not
have much online privacy from the
beginning. They should also make
sure to communicate that this is
done to protect the child from harm.
Regarding bullying in general,
Phillips shared the following tips.
Youths can react with avoidance
by distancing themselves from
the bully. Bullying should not be
perceived as character-building for
those subjected to it but rather as
negative behavior that others in the
school environment avoid.
Phillips added, “Another
piece of this is that we want
to avoid showing emotion
around that bully. They’re
going to feed off of your
emotional response. If
you can distance yourself
at that time, it might help.”
Youths can also react with
assertiveness by using confident
and direct communication to tell
the bully that they don’t like how
they treat them. This skill must
be practiced, but it is worth it as
confident communication skills
will come in handy throughout
a person’s lifetime. The focus
in practice should be on calm,
controlled, direct, conscious, and
respectful communication.
Another option is to seek new
relationships to counteract the
isolative effect of bullying. Persisting
isolation may lead children and
teenagers to build up a negative
cognitive framework, marked by the
belief that something is wrong with
them. Building new relationships
breaks down the walls of isolation
and prevents the development of
those negative beliefs.
For parents, Phillip’s most important
tip is to be an open and safe space
for their children to bring trauma
and distress in times of need.
Parents may be reluctant to get into

emotional conversations or discouraged by their child’s
reluctance and dismissiveness. Still, according to Phillips,
it is essential to push past that in a way that encourages
the child to open up.
When engaging with their children, Phillips recommends
parents ask open-ended questions and find out about
potential withdrawnness or disturbances that are out
of the ordinary. A deviation from the norm could, for
example, be the use of sarcasm by a usually non-sarcastic
child.
Parents should also encourage assertive development
and communication by their children. This can be done
by practicing their communication skills, so they can learn
to speak their mind in a safe environment.
Another of Phillips’ tips for parents is to help their children
seek out social and emotional learning opportunities,
for example, through engagement in school or the
community. During adolescence, teenagers will naturally
begin to venture outside of the home and build
connections on their own.
Finally, parents should help their children develop
potential solutions. What should the child’s role be?
Who should be involved in the resolution of the conflict?
3 Fast and Easy Coping techniques
• Deep Breathing: lower heart rate to
cope with the overload of emotions
• Breathe in deeply and let belly
expand, hold breath, breathe out
• Progressive Muscle Relaxation: focus
on where in body anxiety is felt
• Focus on one body part at a time,
flex it and then let go to release
tension
• 5-4-3-2-1 Mindfulness technique: a
more manageable form of meditation
that’s used to calm down
• Name 5 things you see, 4 things you
feel, 3 things you hear, 2 things you
smell, 1 thing you taste
Siouxland Magazine | Conversing / 13
According to Phillips, “These first excursions, if
you will, beyond the home environments are
fantastic learning opportunities. If we are not
there to guide and help them through those
learning opportunities, they are going to
create their own cognitive constructs around
these opportunities.”
In the process of social and emotional learning, teenagers
can learn valuable life lessons such as how to deal
with rejection, how to understand anger, and how to
understand their own place in the groups they are a part
of in their lives.
To help their children with emotional learning, parents
should also demonstrate effective conflict management
skills at home. It is important that children learn
encouraging, caring, verbal conflict-resolution skills
because they not only help in situations of bullying in
childhood but also throughout a person’s lifetime.
Other tips for parents include knowing where their children
spend their time (both online and in real life), encouraging
empathy instead of fighting back and seeking help from
professionals or support groups when they struggle with
helping their child.
Phillips recommends a three-point strategy for parents
helping their children through difficult situations. First,
they should let their children describe the situation. Who
was involved? What occurred? How did they feel about it
then and now?
The second step is to reflect on their idea about what
should happen next. What should change? How could
they feel more in control of the situation?
Emily Rotthaler is a Senior Mass Communication major at
Morningside University and an intern at Siouxland Magazine.
Nathan Phillips is a licensed mental health professional
who works for Catholic Charities as a rural school
counselor. In his profession, Phillips works with a range
of student mental health concerns at several rural
North-West Iowa high schools while maintaining a more
traditional therapeutic caseload in the Sioux City Catholic
Charities office. In his 15 years of working in education,
he has received training in crisis and trauma work. He has
become a trainer in behavioral intervention techniques
such as Love and Logic and CPI.
Resources:
https://www.therapistaid.com/therapy-article/cbt-whythoughts-matter
• Cognitive Behavioral Therapy (CBT) education
https://www.therapistaid.com/worksheets/cognitive-modelexample-practice
• CBT practices to use with parents and kids, PDF worksheet
for working through irrational thoughts
https://www.therapistaid.com/worksheets/cbt-modelworksheet
• CBT explanations, how to dispute irrational thought processes
https://www.psychologytoday.com/us/blog/living-thequestions/201503/20-expert-tactics-dealing-difficult-people
• How to deal with challenging relationships
Books:
Llama Llama and the Bully Goat by Anna Dewdney
• good for parents of younger children to work with kids
The Smallest Girl in the Smallest Grade by Justin Roberts
• work on assertive communication skills
Bullying: A Handbook for Educators and Parents by Ian
Rivers, Valerie E. Besag, Neil Duncan
(Headshot of Angela) Photo Credit Stephanie Vaul.
(Photo of presentation) Photo Credit Stacie Anderson.

Siouxland Magazine | Conversing /14
Written by Emily Rottaler
Online Safety
Presentation by Kim Smith
In her Empowering Our Youth
presentation about online
safety, educator Kim Smith
addressed the vulnerabilities
of children on the internet,
the relation of the issue
to sex trafficking, and the
challenges of parenting in an
increasingly online world.
Children who own electronic
devices and have access to the
internet are at risk of falling
victim to online predators. These
predators use apps and websites
that allow them to contact other
people to fish for victims who
they can intimidate and often
blackmail into sending sexually
explicit content or money.
The most common type of sex
trafficking is Romeo pimping. This
type describes predators who
will pretend to lead platonic or
romantic relationships with the
victim to receive some kind of
benefit from it.
Smith said predators do their
research before contacting a
potential victim. They search the
person’s profile to find out where
they go to school, what sports they
like, or which other people they
know. By pretending to like the
same things and know the same
people, predators try to seem
familiar to the victim and build
rapport so that the victim doesn’t
suspect them to be predatory.
Another often-used strategy of
online predators is targeting
children who post statements
like “Life is hard” or “I’m
lonely.” Predators exploit those
vulnerabilities by offering empathy
and capitalizing on the children’s
needs for love, acceptance,
friendships, and fitting in.
Kim Smith presenting at Empowering Our Youth event.
The current trend, according
to Smith, is online predators
asking for money rather than
explicit sexual content. This
trend signifies that exploiting
people online has become
its own enterprise. Smith
said, “We know that many
predators are connected in
organized “rings” both in
the US and other countries
working together to steal
photos and use them to
manipulate and coerce our
kids into thinking they’re in a
relationship with the person
in the pictures.”
According to Smith, there are
around 750,000 predators online
at all times on almost 8 million apps
available in app stores. Given these
numbers, parents who never grew
up in such a world and never had
to deal with these issues themselves
may easily be overwhelmed and
react in ways that make the situation
worse.
Through her work, Smith wants to
show parents how to avoid that. Her
goal is to equip parents and children
with the tools to spot and protect
themselves from online predators.
The first thing Smith encourages
parents to do is to groom-proof
their kids. Parents should teach their
children that their value doesn’t
come from strangers on social
media and should explain how
online predators operate. Parents
should also teach their children
that adult strangers looking to
have relationships with them is not
normal. A warning sign for children
is if the person they are talking to
asks them to keep their conversation
a secret.

Smith’s next tip for parents is to keep their accounts
private and ensure their children do the same.
Predators may pull photos and information from the
accounts of a child’s family members or friends to
establish a sense of familiarity and security.
What’s also important is to keep the children’s electronic
devices out of their bedrooms at night. According to
Smith, 87% of children go to bed with their phones.
When children are tired, their boundaries are lower,
and they are more likely to agree to do the things the
predators ask them.
The most important of Smith’s tips are for parents to
be the person their children can tell everything to
without being judged. Children may be reluctant to
tell their parents what explicit content showed up on
their screen because they are afraid their parents will
think they actively searched for such content.
Furthermore, parents emotionally reacting to actions
they told their children not to do may lead them not
to have the courage to talk to them about things
happening to them online. Because of that, parents
should remain calm, look at the issue from their kids’
eyes, and talk to their children about online safety in a
way that doesn’t make them afraid to confide in them.
Addressing children, Smith advised deleting all
unknown people from their followers/following list and
not accepting any new friend requests by strangers.
Part of this is also for kids to set their accounts to private
so they can control who has access to their photos and
information.
Smith also encouraged children to tell their parents or
another trusted adult, such as a teacher or a friend, if
they are being subjected to intimidation or have been
targeted by scammers or online predators. She said, “I
always tell kids don’t feel embarrassed and ashamed
that you were tricked because adults are getting
tricked by this stuff every day.”
Another thing Smith encouraged children to do is to
be a nosy friend. If any of their friends seem unusually
withdrawn, switch what is on their phone screen
if someone is looking or is always on their phone.
Children asking each other what they are up to or what
is going on can help victims speak up.
Advice for parents:
• Groom-proof kids: teach them their value
doesn’t come from social media
• Be the person who children can tell
anything and everything to without being
judged
• Keep accounts private
• Keep phones out of bedrooms
Advice for kids:
• Delete all people from their followers/
following list who they don’t know
• Have private accounts
• Tell parents about things they encounter
online
• Be the nosy friend
Resources:
Her Health Women’s Center: free age-appropriate Online
Safety presentations for schools, church groups or other
organizations in Sioux City and Le Mars (Contact Stacy
Heald: 712-276-0237 or stacy@herhealthwomenscenter.org)
sharedhope.org - Non-profit organization leading the fight
against domestic minor sex trafficking with prevention and
awareness education including online safety educationmany
free resources available to use and share
internetmatters.org - excellent resource for young families,
has age appropriate conversation starters and guidelines
protectyoungeyes.com - Facebook page with timely and
relevant information (they also have an app with some free
content and a monthly subscription for more info)
defendyoungminds.com - great resources especially for
young families, sends frequent emails to parents to help
spur conversations
Books:
“Seduced” by Opal Singleton Hendershot
“Societal Shift” by Opal Singleton Hendershot
“Hooked on Games” by Andrew P. Doan, MD, Ph.D
“Glow Kids” by Nicholas Kardaras, Ph.D
Content Control Filters:
Netnanny, Bark
Siouxland Magazine | Conversing /15
Emily Rotthaler is a Senior Mass Communication major at
Morningside University and an intern at Siouxland Magazine.
(Headshot of Angela) Photo Credit Stephanie Vaul.
(Photo of presentation) Photo Credit Britton Hacke Photography.
Kim Smith is an educator about online and social media
safety and minor sex trafficking. After working for the nonprofit
organization Shared Hope International, Smith worked
for Her Health Women’s Center as the director of Healthy
Relationships and Online Safety Education. She has since
stepped away from her role at Her Health but continues to do
presentations about online safety for them in area schools.

Siouxland Magazine | BeComing / 16
Ask the Therapist
By Jackie Paulson
Send Your
Questions
to the
Therapist.
you tell me more about anxiety and panic, particularly how
to disrupt anxiety symptoms as they are intensifying?”
Q:“Can
Dear Reader,
Anxiety can be experienced in a variety of unique
ways, and each person may have a different way in
which they “see” their anxiety symptoms present.
This will not be a catch-all of what anxiety is and is
not. In a highly stimulating and fast-paced society,
it can be easier to ignore our feelings and bodily
sensations. Yet simultaneously, it is those same fastpaced,
stimulating experiences throughout the
day that are contributing to more people having
increasing symptoms of overwhelm, physical
health issues and such - making it more and more
difficult to avoid our feelings altogether. So, if you
are experiencing some level of anxiety right now,
know that you are not alone. Many people, even
myself, struggle with it. And although I do not want
to necessarily normalize high levels of anxiety, I do
want to reiterate that the way in which we are living
our lives and the amount of change, stress, and
discord that the world is moving through, it makes
sense that many are experiencing it altogether.
It is appropriate for the body to produce some level
of intense energy from time to time - particularly in
situations in which there may be a threat of harm
or an experience of excitement. It is a beautiful
mechanism of the body to protect us from danger.
But when we are experiencing perceived levels of
chronic threat and stress, these mechanisms can
get stuck “on” and stay activated even when that
threat/stress reduces or goes away.
Anxiety can be described as a feeling of fear, dread,
and general uneasiness. It can cause one’s body to feel
tense, sweaty, and restless. Heart rate can be affected
and some people experience nausea and dizziness
as well. Again, these symptoms can be quite normal
when faced with a stressful situation. But we want
our bodies to be able to regulate back into safety
and calm once that experience has passed. Anxiety
becomes problematic when we begin to experience
it in everyday safe situations in which there is minimal
actual threat present. Panic can manifest similar to
anxiety but oftentimes is more severe and intense in
its experience both mentally and physically. It can be
a large surge of symptoms that increases quickly and
often without much warning, but also passes more
quickly than say an anxiety attack.
Understand that some of what is happening with the
body during anxiety and panic has to do with the limbic
part of the brain (particularly the amygdala or fear
center of the brain) and a surge of various chemicals
in the body that create physical symptoms. I want to
stress to you that the brain and the nervous system are
acting in your best interest, and it thinks it is keeping
you safe from harm. It is why so many therapists and
experts encourage mindfulness and something called
CBT (Cognitive Behavioral Therapy) so that one
learns to become truly aware of the present moment
and aware that most perceived threat is false and to

help the brain and body relax when it has become
hijacked by stress. As more research is coming out
on the body/brain connection - we are finding that
anxiety is sourced through a deeper “faulty alarm”
going off inside the body - in our tissues. With the
right information and practices, it is possible to heal
anxiety in the body. Neurotransmitters do affect your
mood and can cause anxiety and panic, but your life
experiences, emotions, and stress can actually change
your neurotransmitters, too. By paying attention to
what your body is saying through the symptoms of
anxiety and panic, you can begin to notice and more
deeply listen to the underlying needs that are not
being met inside of your own body, heart, mind, and
life in general.
Healing is much more individualized than you
may think. Based on your past experience, family
generational trauma, culture of work and family,
core beliefs, etc., is where a lot of the healing work
can take place and one can discover what is really
needed in the way of lifestyle in order to heal. I will;
however, share a few evidence based techniques to
help disrupt anxiety and/or panic.
1. Don’t fight it. Allow it to be there. Since anxiety and
panic are an activation of our “fight/flight” system,
when we become afraid and resist the anxiety - it
actually only activates that part of the brain and
those neuro-cocktails even more. One of my favorite
mantras is from a program called “Primal Trust,” by
Dr. Cathleen King. She encourages bringing one’s
awareness to the present moment, naming what
is happening, and then taking a deep breath with
each word of the affirmation, “I AM HERE NOW
IN THIS,” while putting one’s hand on the heart
space. By doing this, you are acknowledging the
present moment and allowing it to be what it is.
By slowing down the breath, you are activating the
parasympathetic nervous system and therefore
creating calm biologically and mentally.
2 Eye Movement. Keeping your head straight forward,
bring your finger to eye level - slowly moving it from
side to side. Let your gaze follow your fingers. This
particular practice is a tool to help the body and
the mind relax through activating different areas of
the brain.
3. Alternate nostril breathing is quite effective to
disrupt patterns of anxiety/overwhelm. I would
actually encourage people to practice this, as well
as the eye gazing daily - especially before sleep
or upon waking. There are many YouTube videos
instructing this breath work.
4. Walking is also a way to stimulate the two
hemispheres of the brain and create a balance
in the body. Walk slowly if you are in a current
anxiety activation, as fast walking can in some ways
stimulate the anxiousness and heart rate.
5. Nature, pets, and hugs from someone you love.
Coregulation is a profound way to decrease
anxiety and increase the neuro-chemical cocktail
that creates feelings of connection, love, and
feelings of safety.
With love,
Jackie
You can submit your question for “Ask the Therapist”
by visiting jaclynpaulson@gmail.com and sending
your question through the contact page. Please put
“Ask the Therapist” in the subject line.
Jackie Paulson is a Licensed Mental Health Counselor
in the state of Iowa. It is her belief that every person
has an innate intelligence within them and can “whole”
themselves with the right support. Jackie offers a
holistic and somatic based therapy practice in Sioux City,
IA. Ultimately, she humbly sits with others in hopes to
empower them to seek and connect into their own deep
and sacred wisdom that resides within. You already have
the answers, it is with the right witnessing and curiosity
that the truth is revealed.
Siouxland Magazine | BeComing /17

Siouxland Magazine | BeComing / 18
Ask the Doc
By Dr. Nesrin Abu Ata
Send Your
Questions
to the
Doctor.
Q:
My 14-year-old daughter always wants to wear long sleeve shirts and
cover her wrists. The other day, I saw scars on her wrists and inner
thighs. She talks about how other girls in school cut themselves when
they are upset, and I think she is cutting too but doesn’t want us to
find out. What should we do? How can we help her?
Dear Reader,
It sounds like you are in tune with your
adolescent. While this article provides
general information about self-harm
behaviors, it is not medical advice.
Please have your daughter see a
trained mental health professional
to assess her self-harm behavior and
provide you with specific treatment
recommendations. The sooner your
adolescent gets help, the better.
What is non-suicidal self-injury?
Non-suicidal self-injury is a behavior
when someone purposefully hurts
oneself and inflicts pain on one’s
body. This does not include socially
acceptable behaviors - such as
tattoos, piercings, and other forms of
body art.
Unfortunately, you may hear someone
who self-injures described as a “cutter.”
This is not an accurate description of
the behavior. First, self-injury involves
other methods apart from cutting.
Secondly, the term “cutter” describes
a person and their character, when in
reality, self-harm is a behavior and is
not who someone is.
Is self-injury the same as a
suicide attempt?
Not all self-injury behavior is a suicide
attempt. One of the differences is
the individual’s intention behind
the self-injury. There is suicidal selfinjury
where the person’s intent
is to end their life. And, there is
non-suicidal self-injury where the
individual’s purpose behind doing
it is for different reasons, such as to
emotionally regulate, end a feeling
of pain and suffering.
In addition, suicidal self-injury are
typically more severe and more
lethal. Non suicidal self-injury
involves less severe and extreme
behaviors that result in self injury to
the body.
Why do adolescents self-injure?
Some of the most common reasons
are: Affect regulation: adolescents can
get easily overwhelmed, especially
if they are dealing with depression,
anxiety, and inter-sonar stressors. Selfinjury
helps them distract themselves
from the emotional overwhelm, albeit
short lived.
Self-Punishment: adolescents may
self-injure to express anger and
frustration with themselves.
What are parents reaction to
adolescents who self-injure?
Families are an important part of
recovery from self-injury. A study in
adolescents found that a perceived
level of family support was
associated with starting, continuing,
and stopping of self-injury. Having
your adolescents disclose self-injury
behavior is a first-step towards
recovery and improving familiar
and social support. However, it is
complicated as parents are the
gatekeepers to seeing a therapist
and getting treatment. Often, family
members want to help; however,
gauging the reaction of family
members can be challenging.
Your first step towards being able to
help your adolescent is becoming
aware of what your potential
reactions are when your adolescent
discloses that they self-harm or when
you bring that concern up to them.

Common reactions include:
Denial: It is difficult for parents to
understand why their child selfinjures
and as a result parents tend
to deny that it happens.
Anger: Adolescents struggle with
being open about self-injuring and
as a result, the parent can become
angry with their child.
Bewilderment/guilt: Parents often
blame themselves for not noticing
the self-injury behavior earlier and
feel like they may have caused it.
Overwhelmed: Parents have to
manage many different things
for their household and children.
Finding out about self-injury can be
one more thing to be added to the
already overwhelmed parent.
Anxiety/fear: Parents are often afraid
to leave their child alone for fear that
they may self-injure and their safety.
Minimization: Some parents think
that self-injury is a phase that will
pass and dismiss it. They may put
their adolescent at risk for safety
without addressing the underlying
causes and mental health concerns.
Relief: Some parents feel a relief
as they were already suspecting or
fearing that their adolescent is selfinjuring.
How to talk to your adolescent
who self-injures?
Don’t be judgmental: approach the
discussion with an open mind. Your
adolescent is likely dealing with
guilt and shame around self-injury.
Providing a safe supportive space
sends the message that it is ok to
talk about self-injury so that your
adolescent feels heard and seen, not
judged.
Do focus on the behavior of selfinjury,
not the identity of self-injury:
Self injury is a behavior used to
cope with stressors. It is not the
adolescent’s identity. You may have
heard others refer to the adolescent
who self-injures as a “cutter”. The term
is inappropriate as it renders the selfinjury
behavior as a character defect
and further increases the shame
and the guilt and decreases the
chances of being able to apply an
intervention. Self-injury is a behavior
that can be changed with learning
different skills.
Don’t overreact, stay calm and
collected as your adolescent
talks to you about their self-injury
behavior. Communicate that you
are not concerned about them but
that you are there for them and
are there to help them get through
it. Adolescents are often scared
themselves from the emotions that
come up and cope with them by selfinjuring.
Do use code words: Sometimes,
it can be hard for an adolescent to
verbalize that they have thoughts
about self-injury. Finding some
code words that they communicate
to the parent to let them know that
they need support is crucial and
focuses on changing the behavior
without overwhelming the parent or
adolescent.
Don’t think of self-injury as a way to
get attention: You probably often
heard others say that the adolescent
is self-injuring as they are “just
attention seeking”. That may seem
like that on the outside. However,
looking into it deeper, the adolescent
is dealing with difficult emotions and
feeling disconnected and looking
for a way to cope. This is not to justify
self-injury but to help you have more
compassion and empathy towards
your adolescent. They are trying to
cope the best way they can and selfregulate,
though it may not be the
healthiest way. That is why they need
your help and support.
Do use a functional model to
understand self-injury: Spend time
with your adolescent to understand
the triggers and warning signs of the
self-injury behavior. This would help
the adolescent find healthier ways of
coping with emotions, triggers, and
emotionally self-regulate.
What organizations and resources
are available for support of
individuals who self-injure?
There are no general peer-support
groups (such as AA) to support
people who self-injure. However,
there are some therapy practices
that are evidence-based and
help people cope with self-injury
behavior.
Dialectical behavioral therapy
(DBT) is an evidence-based
therapy that can help individuals
with impulses to self-injure. Find
a therapist who is trained in
dialectical behavioral therapy for
your adolescent to see.
You can submit your questions
f o r “A s k t h e D o c t o r ” t o
drnesrinabuata@gmail.com.
Please put “Ask the Doctor” in the
subject line.
Dr. Abu Ata is a board-certified
psychiatrist and family medicine
physician in private practice, providing
holistic care for the mind, body, and
spirit in the context of personal growth
and relationships. Offers a mindfully
cultivated practice of presence and
expertise. Her healing practice draws
on her mindfulness, yoga, family
medicine, and integrative psychiatry
training to weave a unique tapestry
supporting your YOU-nique journey.
Connect at www.nesrinabuatamd.
com or drnesrinabuata@gmail.com.
SAFE alternatives runs support
groups their group and can be
found at:
Http://www.selfinjury.com/
treatments/focus
International Society for the
Study of Self-injury
Http://www.itriples.org
Cornell research program on
self-injury and recovery
Http://www.selfinjury.Doctor.
Cornell.edu/
References:
Self-injury: Alexian Brothers.
Center for Self-injury Recovery.
Siouxland Magazine | BeComing / 19

Siouxland Magazine | BeComing / 20
Attunement with the Earthly Seasons: Autumn
By Emily Larson
This information is kindly brought to you by an
interview with Kathy Jensen, Clinical Herbalist
and Licensed Massage Therapist at Mind & Body
Connection in Sioux City.
In the rolling hills and plains of the Midwest, we have
both the profound benefit and challenge of experiencing
each one of the earthly seasons (sometimes, all in
one week. Or day.). The most radical shifts in season
occur during spring and fall. For example, in Iowa, we
experience a reasonably steep transition from the warm,
circulatory-stimulating, and fiery outward expression of
summer months to the calm, introspection of autumn,
as cool and solid as metal. Because of this sharp shift,
ancient and holistic medicine treats autumn as one of the
most essential times to cleanse and support the body’s
systems. The term “cleanse” does not necessarily mean
drinking only lemon juice and apple cider vinegar for
a week to “lose weight.” A cleanse can simply be a way
to tune in to our Earthly surroundings and take steps to
harmonize with them.
A simple but pure way to tune into the Earthly seasons is
to observe and interact with our natural surroundings. For
many of us, this means we must start by putting down the
smart phones, tablets, favorite shows, and games. Once
we have put away the devices, we can start to discover
and develop personalized ways to absorb this season
of Autumn. This could look like simply taking a walk
among the yellows and oranges of shifting ash trees, or
the deep reds and purples of fire bushes and maple
trees. Also, foraging through native grasses and herbs
assists in imprinting the Earth’s autumn through our
senses into our nervous systems. However, one of the
most potent ways we can commune with the season
is by consuming the medicinal herbs and food made
available during autumn.
In many ancient medicinal practices such as Ayurveda
and Traditional Chinese Medicine (TCM), not only
is the medicine of the earth highly connected with
the present season, but it is also associated with an
element of the earth and a set of organs of the body.
This association may sound quite the stretch but let us
take a closer look.
For example, Traditional Chinese Medicine associates
autumn with the earthly element of metal and the
bodily organs of the lungs and large intestine. The
ancients understood metal to govern organization,
order, communication, the mind, setting limits, and
protecting boundaries. These are all interpretive
characteristics: solid, cool, metal particles tightly
packed together, neatly organized, and contained.
Thus, autumn supports the finishing of projects from
spring, harvest, hard work, transition inward, and the
practice of letting go. This season of leaves falling and
the foliage curling inward for a long sleep supports
us in releasing old belief systems so that we may find
peace of mind.
Working with the elements helped the ancients
uncover the deep connection humans have with the
earth, as they found metal to be perfectly reflected in
the human form in the lungs and large intestine, which,
again, may seem an off-the-wall connection. However,
even in anatomy and physiology, the structure of an
organ or tissue is fully synchronic with its function. For
example, the lungs act as a container with a light and
balloon-like structure, quite fit for pulling essential and
life-supporting oxygen into the body while ridding it
of toxic carbon dioxide. In a similar way, the energy
of the lungs is synchronic with its function, which is
that of clarity and peace with respect to the emotion
and process of grief. The hard work that comes with
fully processing death of any form (be it a loved
one who has passed on, an old belief system even
self-doubt) leads to a deep peace with oneself and
impermanence.
Autumn brings earthly medicine in the form of plant food
and even color.
Navigating the deep, cool waters of grief and release
as the winds of autumn begin to invade can most

assuredly be some of our most challenging moments
in this life. As a way to not simply remove our suffering,
but to grow through it, the earth provides nourishment
for us as we process. Autumn is a time to warm the
inside of the body to prepare and protect it against
what the ancients called “wind invasion,” which can
lead to illness, cold, or flu. Luckily, there is a class of
herbs that act as both a carminative and a pyretic.
This means they assist in digestive processes and
help warm the body, which is toning for the lungs and
prepares them for the cold autumn winds:
Cinnamon, sweet and warm, acts as a prebiotic that
stimulates digestion while easing discomfort associated
with this process. It also has anti-inflammatory, antiviral,
anti-bacterial, and anti-fungal properties which is
ideal for the upper respiratory system during cooler
months.
Ginger is even more warming than cinnamon and
shares similar yet deeper healing properties. Ginger
can treat nausea and is very warming, almost spicy,
which gives it its antimicrobial properties.
Cardamom is another common and intuitive fall herb
with warming effects that can assist with digestive
discomfort, heartburn, and constipation.
Another class of herbs that provides great armor
against wind invasion is the adaptogens. These herbs
have properties that, when combined, provide potent
medicine for helping the body adapt to seasonal shifts
and commonly come in the form of fungus:
Shiitake mushrooms have a trifecta of superpowers;
their ability to balance the gut fauna and flora also
boosts the immune system and helps reduce the
inflammation associated with excessive stress. These
are all well-needed helpers during the cool, metal
season of fall so that the immune system can function
efficiently without overworking.
Chaga is another fungus with properties that help
combat the harmful effects of oxidation in the blood.
Oxidative stress can be the cause for many illnesses
and harmful symptoms such as inflammation and even
cancer.
There are so many other bits of medicine that the
season holds, so in order to help you connect the many
dots between earthly season, body, element, and herb,
please take the following grounding and Autumnal
meditation:
Sink your awareness down into your feet or whatever
part of your body is touching the ground, even if you
find yourself seated or lying down in a chair or sofa.
These are simply ways to bring the ground up to
meet you. Feel the Earth beneath wherever you are
and connect with her support. Notice her solidity and
strength while you let go of a long, slow exhale. Keep
that grounded feeling as you inhale and then see if
you can observe a slight buoyancy through your spine.
Keep that sense of lightness as you exhale back into
the ground beneath you and lean again into support,
solidity, and strength. This time envision the sharp,
coolness of metal that exists in the earth, giving it this
sturdy form. Iron, magnesium, zinc, and many other
forms of metal sing solidity all the way through to the
core of the earth. These are all also necessary elements
to your human form, though in small amounts. Even so,
feel into the clean and clear strength that exists within
you just physically in the form of the metals that swim
in your bloodstream. Sit and breathe with this feeling
so that you can absorb it and bring it with you into your
awareness, your day, your week, and take it with you
through your Autumn season.
Emily Larson, a Licensed Massage Therapist, Private
Yoga Instructor, Bachelor of Science Kinesiology &
Human Performance, Instructor of Anatomy and
Pathology for massage therapy students at the Bio
Chi Institute, mother to Noah.
Photo Credit Emily Larson.
Siouxland Magazine | BeComing / 21

Siouxland Magazine | BeComing / 22
The best things in life usually
happen outside. For me, like
many, nature is one of the greatest
inspirations and guides—in yoga and
life. Ask, and you shall receive, seek,
and you shall find. Like Thoreau, I go
to the outdoors to live deliberately,
find peace, experience joy, and
rekindle wonder. To feel what it’s like
for my senses to awaken. To feel alive.
I go to these depths outside to
discover new worlds inside. To
relearn an ancient language, to
find the mental-emotional-spiritual
vocabulary of my Being. I go to hear
nature’s mantra to heal, grow, and
adapt. I examine my rhythm with the
natural cycles around me. I learn to
dance along with the ebb and flow
of energy all around me, thrilled with
discovering my deepest dreams and
desires. I stand strong and remain
rooted regardless of what comes.
One of my greatest cyclical connections
is with the moon. Our moon, constantly
changing, can teach us so much about
the universe, the celestial, and about
the divine feminine. Our potential
is limitless when we learn how to
align our energies with the moon’s
energetic changes.
Living Lumin
By Meghan Nelson & Ryan Allen
The Moon, the Bloom, and Other Signs from the Universe
Each phase of the moon is an
opportune time to plan, pause,
reflect, and reap the rewards each
cycle, each month, has to offer. That’s
12 opportunities each year for goal
setting, adjusting, tweaking, and
achieving. If you don’t succeed at
first, try again, right?
New Moon
The new moon phase, representing
new beginnings, is an opportunity to
be introspective, a time to set clear
intentions, refine goals, dream of the
bounty, and the abundance to come.
And to feel it without actually being
able to see it yet. Just as the new
moon is invisible in the midnight sky,
we cannot see the energy, but we
know and trust it is there.
The practice here is to believe: to
believe in the dream, the power, the
energy, the light, the Source of it all.
This is what we call faith. The feeling
is the proof.
Inhale, trust. Exhale, connect.
Of course, that Source behind it is
pure, divine, holy love.
Wayne and Garth were wrong. You
are worthy! Say the words. Write
them down. Feel it.
I am blessed. Love is abundant in
my life. I am full of joy, awe, and
amazement as I admire the wonders
of this world. I am worthy. I am safe. I
hold eternal wisdom and truth. I am.
As I read the instructions for the seed,
I imagine the colorful array of flowers
of all sizes, and shapes, attracting
an assortment of hummingbirds,
butterflies, buzzing bees, and
songbirds. The instructions also
advise to pull out any weeds, a good
reminder that we all need some help
to grow and prosper. I know I do.
First Quarter Moon
The halfway point from a new moon
to a full moon is the first quarter. Here,
the moon looks like a half-circle. We
don’t see the nice soft curves of
the crescent or the circularity of the
full moon. When we tune into this
phase, we can feel that sharp edge
in our own existence.
Phases of the moon.
On a dark mid-summer night, the moon
invisible, the stars and constellations
as clear as ever, I sprinkle a layer of
assorted wildflowers into large pots. An
energetically fertile time, I also plant my
own personal seed of intention to grow
and to bloom.
Standing in a high lunge position, with
your front knee bent and your back leg
extended with your heel up, breathe in
and extend the arms overhead. Notice the
sensations in your legs, chest, back, and
arms. Exhale and bask in the afterglow of
your brilliant inner moonlight. Repeat on
the opposite side.

The challenge of contrast is almost
always present. Thank goodness.
Without a little fear, a little doubt, a
little uncertainty, how can we grow?
It never ends, and we shouldn’t
want it to. When we feel the edges,
when we experience the sharpness,
instead of fight or flight, we have the
chance to reset and renew, relax, and
re-evaluate. To re-read the dreams
again, and to commit ourselves to
our own expansion.
For example, my husband and I were
in a thick argument recently. To be
fair, it wasn’t really even an argument,
but simply contrast. Some old issues
arose. Both of us were hurt. Both
of us are trying to light a way for
the other to move from problem to
solution. As if out of nowhere, I see
a muskrat crawl out of the tall grass
from the ravine in our backyard. We
see a lot of wildlife where we live:
deer and turkey trot daily through
our backyard like clockwork each
morning and evening. But never
have I seen a muskrat in our space. In
that moment of recognition, we both
chuckled a bit, and the tension of our
conversation immediately softened.
“It’s a sign,” he says. “Clearly,” I
respond.
Now, in the moment, I didn’t fully
understand what that muskrat was
here to tell us, but I also had no doubt
that the universe intended for us to
experience this manifestation at that
moment. As I researched muskrats, I
learned that they can swim through
the most turbulent waters and will
always return home. The muskrat
recycles and reuses what has been
let go by others to build shelters.
The survival of this species depends
not only on adaptability, but its
interconnection with other species.
The mantra arrives on my lips: I
pause and reflect. I will not allow this
swift and strong current to pull me
backward. I move forward. I relate to
all of those around me, and I know we
depend on each other for survival. I
have control of my emotions. My
body is my sanctuary. My self-love is
my focus. Peace in my heart, peace is
in my home. Peace begins with me.
I am.
Full Moon
The full moon is the highest point of
the lunar cycle. With the light shining
brightest, now is time for refinement.
To tweak. To hone. Let go of what’s
not working to make space to
embrace what is.
Place your thumb tips gently in your ears to
block out any sounds and then spread your
remaining fingers across your face and
close your eyes to help you channel your
focus inwards. Inhale deeply through the
nose and then exhale with a buzzing sound
for the duration of your breath out. Repeat
5-7 times. Feel the vibration within.
And in this space of clarity, I see the
seeds of my intentions in a bountiful
boon of blessings. I weed my garden
and listen to the buzzing swarms of
bees tasting this sweet nectar of life.
And I watch as a hummingbird zips
from feeder to flower. I feel free. I
let go of those negative emotions,
the guilt, fear, and hate, as I toss the
weeds out. More will come, I know;
the same old stories will rear their
ugly little heads again, but hopefully,
now I have better tools, and I’m
more prepared for what’s to come.
I’ve allowed the beauty and love
to suffocate long enough. Now it is
about choices.
I choose to grow.
I say the words and watch the flowers
bloom, the birds and bees dance,
the internal petal opens. Now is the
time to forgive. Now is the time to let
go. Blessed be all my past failures.
Gratitude for the lessons. My dreams
aren’t coming true, they’ve always
been true. I’m ready now to receive
them.
And as that full moon begins to
disseminate, I breathe and detox. I
take what I’ve learned, and I use that
wisdom to grow deeper and fuller
into my true and authentic Self.
Third Quarter Moon
Cycles are called cycles because
of repetitive phenomena. So, even
though we take the right steps
forward, sometimes we still get stuck
stepping back. Times get tough,
hard, and awkward again with the
half-moon shining in the sky. This is
an opportunity to use those conflicts
as messages. Now is the time to
finally break the bad habit of not
being yourself, to find balance in
the ups and downs, and to renew
the internal trust that you are exactly
where you need to be. Where things
are okay. Where you are okay.
In Sanskrit, we call this santosha,
contentment, and its presence
provides us the chance for beautiful,
wonderful expansion.
I sit in this space to notice. I feel the
beauty and the growth of the bloom
and in the destruction and discarding
of the weeds. I sit in my truth. I am
perfectly imperfect.
I am.
Lao Tsu once said, “Be content with
what you have: rejoice in the way
things are. When you realize there
is nothing lacking, the whole world
belongs to you.” It’s true. The world
is ours to receive. Join me in the
bounty!
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Siouxland Magazine | BeComing / 23
Photo Credit Meghan Nelson.

Siouxland Magazine | BeComing / 24
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Inclusive Peek – Interview with Jackie Zavala
What challenges have you experienced in Siouxland?
I had to integrate myself into the community. I am originally
from a small town, so everyone knew everyone. When I moved
here to attend Western Iowa Tech, I felt like I was different.
Through WIT, I was able to meet community members and
attend events throughout Siouxland.
Another thing I learned to adjust to was the size of the city.
There are so many options for all needs. I started by trying
to go to new places I had not been to throughout my time at
WIT. I am still discovering new places every few months and
look forward to trying them. By going to different restaurants,
shops, and recreation areas, I see different parts of Siouxland
and interact with more cultures than I had before.
Siouxland Magazine | BeComing / 25
How has Siouxland been welcoming?
Siouxland has that small town feel. People are friendly and
welcoming. They want to know all about you and your
culture. They want to hear your experiences and are grateful
when you share them. From day one, I have been welcomed
with open arms. There are so many opportunities to become
a part of the community that it does not take long to feel a
part of Siouxland.
What do you want the people of Siouxland to know?
Siouxland is a great place to seek a new life adventure. There
are many different places and events to go to that celebrate
Inclusive Peek – En Espanol
¿Qué desafíos ha experimentado en Siouxland?
Tuve que integrarme en la comunidad. Soy originario de un
pueblo pequeño, así que todos conocían a todos. Cuando
me mudé aquí para asistir a Western Iowa Tech, sentí que era
diferente. A través de WIT, pude conocer a miembros de la
comunidad y asistir a eventos en todo Siouxland.
Otra cosa a la que aprendí a adaptarme fue al tamaño de
la ciudad. Hay tantas opciones para todas las necesidades.
Empecé tratando de ir a lugares nuevos en los que no
había estado durante mi tiempo en WIT. Todavía estoy
descubriendo nuevos lugares cada pocos meses y espero
probarlos. Al ir a diferentes restaurantes, tiendas y áreas
recreativas, veo diferentes partes de Siouxland e interactúo
con más culturas que antes.
¿Cómo ha sido la acogida de Siouxland?
Siouxland tiene esa sensación de pueblo pequeño. La
gente es amable y acogedora. Quieren saber todo sobre
Jackie Zavala
cultures from around the world. The community is welcoming
and it feels rewarding to find a new community to integrate
to. Siouxland offers so many opportunities to develop and
grow for people of all ages in a calm community.
“Be there for others,
but never leave yourself behind.”
ti y tu cultura. Quieren escuchar sus experiencias y están
agradecidos cuando las comparte. Desde el primer
día me han recibido con los brazos abiertos. Hay tantas
oportunidades para convertirse en parte de la comunidad
que no toma mucho tiempo sentirse parte de Siouxland.
¿Qué quieres que sepa la gente de Siouxland?
Siouxland es un gran lugar para buscar una nueva aventura
de vida. Hay muchos lugares y eventos diferentes para ir
que celebran culturas de todo el mundo. La comunidad
es acogedora y se siente gratificante encontrar una nueva
comunidad a la que integrarse. Siouxland ofrece muchas
oportunidades de desarrollo y crecimiento para personas
de todas las edades en una comunidad tranquila.
“Esté ahí para los demás,
pero nunca se quede atrás”.

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A Lifetime of Service: Arlene Baldes
By Jetske Wauran-Castro
You rarely meet a person as selfless and devoted
as 95-year-old Arlenes Baldes, who has spent
her life volunteering. “It’s part of who I am. I always
felt there was a need and that I can help someone,
somehow. I care so deeply about our community.” That
is what Arlene has done for decades.
She has certainly shown immeasurably valuable work.
She is a former counselor and teacher, who helped
develop the preschool program at the Mary J. Treglia
Community House, a non-profit agency that serves
Siouxland’s newcomers. She taught English to hundreds
of people, including
John Bariatakis, the
founder and owner of
Johnnie Mars Family
Restaurant, a longtime
Sioux City staple.
John came to Sioux
City from Greece
when he was only 18
years old. “And he still
calls me his teacher,”
said Arlene laughing.
Johnnie was one of
her many students
at MJTCH and in the
community.
Arlenes Baldes and her daughter Linda.
Arlene was a West Middle School teacher and taught
students with disabilities and behavioral disorders for 20
years until she retired in 1992. And after her retirement,
she taught well into her 80s as a substitute teacher.
“She has had kids she taught at West Middle knock on
her door years after to thank her. One student came
to her door to pay her back
for helping him buy lunch as a
middle schooler. She had long
forgotten about that gesture as
it was really business as usual,
but it was a sweet moment for
her,” said Erin Cron, Arlene’s
granddaughter. And that was
not the only person Arlene’s
helped to cover a meal.
Through her ministry in the
Arlenes Baldes
community, Arlene created a
free monthly breakfast program and food giveaways to people
in need. Mayflower Church has been a part of addressing this
community need for a long time, and in addition, she was
the leader in the free rummage program, where they receive
and distribute donations of clothing periodically. Over the
years, the rummage has drawn up to 800 people each time
they hosted the event. “She wanted a program to bring in any
person that had a need with no questions asked,” said Erin.
While others worked toward being different, Arlene always
strived towards making a difference. Whether it was through
her church, the community, or crossing paths with a stranger,
Arlene remains a positively influential, enlightening, uplifting,
and encouraging Siouxland treasure. Her passion for our
community is unparalleled. “I believe in giving with open
hands and never expecting anything back.”
Arlene is a recipient of Women Aware’s prestigious Lifetime
Achievement Award. She has three children: Linda, Tom, and
Marty; as well six grandchildren, and five great-grandchildren.
She has a great love for butterflies.
Siouxland Magazine | BeComing / 27
I’m thrilled to share my passion project, “People of Siouxland - Portraits of the Extraordinary,” through Siouxland
Magazine. As a visual storyteller, my mission is to highlight the hidden gems and underrepresented individuals who
enrich our lives, show ongoing leadership, and are outstanding community role models. I hope your inspired.
Jetske Wauran-Castro is a community activist, professional photographer, and Emmy award-winning journalist. She
and her husband, Rueben, live in Sioux City.

Siouxland Magazine | BeComing / 28
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As we enter the Thanksgiving and holiday season,
it’s often a time to reflect on what we’re thankful
for and to give back. While it’s important to stop and
reflect, Siouxland GO believes that being grateful and
giving back to our community is always in season, and they
go hand in hand. When we appreciate and are thankful for
the community we live in, the natural tendency is to do what
we can to give back and support it.
Future Foundation – Siouxland GO
By Grace Nordquist
Siouxland Magazine | BeComing / 29
Wine Chocolate volunteering.
Downtown Live volunteering.
Often when people think of “giving,” they might think of
giving gifts or finances, but giving your time can make just
as big of an impact. As a young professional’s organization,
many of our Siouxland GO members may not be able to
give a financial donation. With many members being
recent college graduates with first time jobs (not to mention
college debt), some purchasing their first home, starting a
family, and other expensive ventures, a monthly donation
might not be in the budget quite yet. However, finding a
few hours to volunteer in the community could fit into
theirschedule.
Siouxland GO’s mission is to attract, develop, and retain
young professionals in Siouxland by providing insight and
opportunities to help shape the future of our community.
One way we are shaping the future is by providing the
opportunity for our members to give back to the community.
Our Community Engagement Committee (formerly known
as the Civic Committee) connects with organizations in
the community to partner in volunteer efforts. Whether it
is spending some time picking up litter outside, serving
wine to guests at the annual Alzheimer’s Association Wine
& Chocolates Festival, or distributing tickets and drinks at
events and more- Siouxland GO is happy to do our part in
supporting the community.
Jacey Hanna, current Community Engagement Committee
chair comments on the importance of giving back to the
community, “Giving back is an opportunity for you to grow
as a person- to understand even better how you fit into the
world and how your influence changed the world around
you. “
This holiday season we encourage you to give back…to
your community! What’s better than volunteering and giving
back to your community? Doing it with other like-minded
individuals. If you’re looking to get involved and want to learn
more about joining Siouxland GO, email us at siouxlandgo@
gmail.com or visit our website https://www.siouxcitygo.
com/. We truly believe that together we can have a positive
impact and shape the future of the Siouxland community.
Siouxland Growth Organization welcomes progressive and
innovative ideas. As a group, we work to put these ideas
into action and build the momentum to take Sioux City into
the future.
Grace Nordquist, president of SLGO.
Litter pick up.
Photo Contributed by Siouxland GO.

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Leading the Way – Leadership Siouxland
By Peggy Smith
We cannot deny that the world is different than it
was a few years back, requiring us as leaders to
view things differently and lead differently. The
hot leadership topics for 2022 and 2023 reflect these
changes. Employee well-being has soared to the top of
businesses’ priorities as they recognize that productivity is
affected if employees aren’t well (physically, mentally, and
emotionally). This emphasis on well-being correlates with
the fact that the main quality employees seek is stability
at work, and employees seek out companies they can
trust. Leaders need to focus on building trust within their
organization’s culture, or they will not be able to secure
loyalty from their workforce. And, “quiet quitters” are
contributing to the problems leaders face in building an
engaged workforce. A quiet quitter is an employee who
has stopped going above and beyond and is doing the
minimal amount of work needed to just “get by”. Daily
headlines emphasize growing concerns over the mental
health of our population. Working from home or hybrid
work schedules have contributed to disconnectedness
and divisiveness.
Good leaders care more about their people than they
do the business. They want their employees to feel
connected, valued, and engaged. In 2022, leadership is
harder than ever. And being a great leader requires the
right perspective – focusing on the people more than the
business. So, what can we do to make a positive difference?
Back in the 1980’s, the buzz word in leadership discussions
was MBWA – Management By Walking Around. The
concept was simple – if leaders simply walk around
and talk to their employees and observe the workplace
and the workforce in action, they will better see and
understand any problems and how to solve them. Today, the
concept is still very valid - but the focus should be more on
seeing and understanding the people. MBWA is a bit harder
now since most of the time we are not physically present
with our employees. So, we must get creative! The more you
know about your employees and understand their personal
situations, what is important to them and what is not, what
energizes them and what they value most, the better leader
you can become.
The most important thing you can do is simply talk to your
employees. Spend time with them virtually and in person,
“see” them with fresh eyes, truly listen to them and hear what
they are saying (and not saying). A quote from an unknown
source states, “Only those who care about you can hear you
when you’re quiet”. Do you know your employees enough to
understand what they are thinking and feeling in situations in
which they do not feel safe in speaking up?
Our employees need to know that we see them, we hear
them, we care about them, and we are here for them. Every
day is a new opportunity to have one more chance to touch
a heart, to encourage a mind, to inspire someone, to make a
positive difference.
The mission of Leadership Siouxland is to develop diverse,
passionate leaders who positively impact our community
for today and tomorrow. Leadership Siouxland began in
1984 and is proud of the over 1200 graduates who make
positive differences each and every day. To learn more,
contact Peggy Smith, Executive Director, at 712-898-
8594 or email info@leadershipsiouxland.org.
Peggy Smith, the Executive Director of Leadership Siouxland.
Siouxland Magazine | BeComing /31
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Siouxland Magazine | Collaborating / 32
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Small Business Spotlight
Collective & Co.
By Dr. Cyndi Hanson
There are those who feel such deep passion for
their work that when it comes to their business,
they lead with emotion. It is not just business as
usual; it is an experience. There is great intention set on
every detail of what a customer’s experience will look
like and feel like.
Briana Langel, founder of Collective & Co., had dreamt
for years of having her own business where she could
inspire and impact others. Collective & Co., located on
Central Ave in Le Mars, Iowa, is a unique environment
offering inspiration for decorating, fashion, and
entertainment.
After earning her degree in interior design, Bri worked
for a design studio for five-years that led her to clarity
on her vision for her own business. When the Le Mars
Beauty College building became available, her dream
became a reality. “I knew Le Mars needed it,” she says
of the concept.
Described as a boutique focused on refined, intriguing,
creative and music inspired experiences, the space
Bri Langel
is not only a retail outlet, but it can also be rented for
small meetings, baby/bridal showers, or other events.
The creative space is low-key yet refined, just like Bri.
“I like to keep things simple,” she explains, “but also
find something that has a little bit of an edge or is
unexpected to it.” The space can bring a creative and
music inspired element to an event or outing.
“I have a deep love for music,” Bri adds. “As a concept
store, I wanted it to be an experience for people when
they walk in. I accomplish this by curating playlists for
my customers. Music is a HUGE part of my everyday life.
The way that it makes me feel is something I wanted
others to experience too. I wanted it to be different.
The boutique offers home décor, women’s, and men’s
fashions for purchase. Many of the items are unique
and Bri describes them as “found, vintage and antique.”
Collective and Co in Le Mars, IA.
The shop is arranged into different areas highlighting
furniture and design elements that create a true
collective experience. Which is where the venue gets
its name. “Collective comes from a Latin word, which
means gathered together,” Bri notes. “The idea is to
gather different items to create that collective home
that is together. Additionally, I also wanted this to be

Siouxland Magazine | Collaborating / 33
a place people could come together with different
thoughts and ideas and create a collective result.”
Bri has definitely created unique spaces that evoke
different emotions as you wander through the venue.
Large furniture and accent pieces throughout create
a harmony while conveying something interesting.
“I very much want this to be a space where YOU, the
customer, envisions something amazing by seeing that
one thing that could spark that vision.”
“Everything you see here is something I would want to
purchase,” Bri explains. “I want to be intentional with
the things I bring into my shop. It’s hard to describe
entirely in words – that’s why it is so important for
people to come in to experience the collective.”
Gather your friends together and head to the Collective
& Co. in Le Mars to experience the unique boutique
created just for that purpose.
Dr. Cyndi Hanson, Executive Director for Northeast
Community College’s Extended Campus.
Siouxland Magazine is Committed to
Supporting Siouxland’s Local
Small Businesses and Nonprofits.
We have a platform,
and we want to share it with you.
Get in front of the community by joining
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Siouxland Magazine | Collaborating / 34
Nonprofit Spotlight
American Red Cross
By Amy Buster
Want to join
Stacie on a
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Spotlight?
The American branch of the Red Cross was
founded in 1881, in Washington, D.C., by Clara
Barton. The American Red Cross received their first
Congressional Charter in 1900 and the second in
1905. The most recent version of the charter, May 2007,
restates the traditional purposes of the organization,
which includes giving relief to and serving as a medium
of communication between members of the American
Armed Forces and their families, and providing national
and international disaster relief and mitigation.
The mission of the American Red Cross is to prevent and
alleviate human suffering in the face of emergencies by
mobilizing the power of volunteers and the generosity
of donors.
Locally, the Northwest Iowa and Northeast Nebraska
branch of the American Red Cross is led by executive
director Tammy Lee. The branch is located at 401
Douglas Street, Suite 101, in Sioux City. They can be
reached by phone at (712) 252-4081, or through their
website at HYPERLINK “http://www.redcross.org”
www.redcross.org.
The branch offers services for the counties of Buena
Vista, Calhoun, Carroll, Cherokee, Clay, Crawford,
Dickinson, Emmet, Humboldt, Ida, Kossuth, Lyon,
Monona, Osceola, Palo Alto, Pocahontas, Sac, Shelby,
Sioux, O’Brien, Webster, and Woodbury in Iowa; Cedar,
Cummings, Dakota, Dixon, Madison, Pierce, Stanton,
Thurston, and Wayne in Nebraska; and Union in South
Dakota.
“The three main things we need are time, blood, and
money. More than 90 percent of our work is done
through volunteer efforts. We’re 40 percent of the
nation’s blood supply, today. It’s important that we
have a safe and available supply of blood at all times.
We often think of it in times of trauma, but today there
are also more routine surgeries where blood may be
needed, cancer treatments where platelets are needed.
That makes our biomedical services department a critical
piece not only in need of blood but also people. And it
takes money in order for us to be able to do all of this,”
said Tammy.
She continued that they partner with area organizations to
put on local blood drives during the year.
“We partner with Norm Waitt YMCA every three months
for blood drives here in Sioux City. We’ll have one coming
up October 24th, and then another drive in December at
the Y. We also just recently had a drive at Western Iowa
Tech, and will be having one at the Hard Rock soon,”
stated Tammy.
If donating blood is a way you’d like to help out, Tammy
advised calling 1-800-RedCross with any questions or
concerns a person might have as far as being eligible
to donate blood. RedCrossblood.org is also another
reference point for information on donating blood.
“You need to be at least 110 pounds, healthy, and have
hemoglobin of a certain level,” explained Tammy, as far
as some of the basic criteria in order to be able to donate
blood.
If you would reference RedCrossblood.org, and then put
in your zip code, the site can let you know when and where
blood drives will be taking place in your area.
People also think of the American Red Cross in times of
disaster, such as the hurricanes part of our nation are
coping with at this time.
“We’re always in need of medical personnel. So if you’re
an RN, LPN, or an EMT and want to donate your time and
talents, we are always in need of that,” said Tammy.
If a person would want to donate time, and be trained to

assist with medical needs, the Red Cross would need
availability as far as your time.
“We’d need to train you for volunteer work you’d
be doing, and then if the need is there, a two week
deployment to the area needing help. At the moment,
we are assisting with the needs in Florida after
Hurricane Evan with help sheltering people. That
type of work isn’t for everyone. There were more than
50,000 homes that suffered major damage or were
destroyed in the hurricane, so this is a need that will
continue to the end of the calendar year,” said Tammy.
In order to volunteer for the American Red Cross, be
it in a medical type situation, or any other volunteer
needs, a person will need to consent to a background
check. Once that is cleared, then they will require
training for the types of services they will be providing
which could take a few weeks, and then to be deployed
to where they are needed.
“You won’t be put into any situation that you aren’t
comfortable with doing. Some people may not want
to travel, so they could help out locally. We’ve assisted
with numerous fires. We partner with the Goodwill,
so they may be able to assist us with vouchers so
that people can get clothes or dishes if they’ve lost
everything. Mental health providers are a significant
piece of the work we do,” stated Tammy.
She went on to state, that a person having gone
through a disaster may be resilient in the fact that they
have a place where they can stay, and financially they
may be in a stable position. But it may not be until after
the initial impact of the disaster has hit them that they
realize they may need help.
Tammy has been involved with the American Red Cross
for more than 20 years now, and stated that watching the
progression of their mental health care for their organization
has been amazing.
“It’s one of the things that we do that I really appreciate. That
follow-up after a disaster is one of the key things that we do
today. Maybe you can’t travel, or getting a call at 2 a.m. to
help with a disaster just isn’t your thing. But you’re willing to
call and talk to people during the day, and visit with them to
see how they are doing in the recovery process, finding out
if they have additional needs they hadn’t anticipated, we can
use those skills,” stated Tammy.
Tammy said that it isn’t uncommon for the Red Cross to work
with people who have retired, but are still interested in finding
ways to serve their community.
“They may want to roll up their sleeves to help donate blood,
or assist at a blood drive taking information, or checking on
people. Sometimes they want to get involved doing work that
had nothing to do with their careers from earlier in their lives.
Maybe they just want to help serve food. We can use those
skills,” said Tammy.
Money is another way to help with the American Red Cross.
Ninety cents from every dollar donated to the American Red
Cross goes directly to their volunteer efforts and expenses.
“It takes roughly $1800 to send down a deployment team
to an area, $800 to train volunteers, and $170 to maintain a
volunteer through a year of service. It takes money to be able
to train our volunteers, hotel rooms for them to stay in areas,
food, and travel expenses,” Tammy stated listing various costs
the organization has to maintain.
Siouxland Magazine | Collaborating / 35
“There’s been more than one occasion that families
have been fortunate enough to make it out safe after
a fire, but they’ve lost a pet in the fire. Days later the
follow-up care maybe that they just need someone
to talk to in order to work through the grief of losing
their pet. They just need someone to talk to and listen
to them, and we can assist through that with our
volunteers, too,” said Tammy.
Mental health issues are also taken seriously to follow
up with their deployment teams, volunteers and staff
members.
“When you’re a volunteer and you’re working
with people who are impacted by life changing
circumstances that affects you as a person as well. So
we have our disaster mental health folks that also work
with our internal workforce checking in and making
sure they are ok after returning from a deployment.
During a crisis, in the heat of the moment, you have
all that adrenaline, the rush of trying to help and get
things done. It’s not until weeks later, feelings that were
suppressed may rise to the surface, and you need to
deal with them. We provide that type of support for our
workforce and volunteers,” said Tammy.
If you’d be interested in donating to the American Red
Cross, or volunteering, please go to www.redcross.org.
Locally, you can reach them at (712) 252-4081.
Amy Buster has been working as a writer/editor for the past 25
years. The majority of her work has been writing and editing for
small-town newspapers in both the Kansas City Metro area and the
Siouxland Community.
Siouxland Magazine is Committed to
Supporting Siouxland’s Local
Small Businesses and Nonprofits.
We have a platform,
and we want to share it with you.
Get in front of the community by joining
Stacie on a Facebook Spotlight.
Get all the details by emailing
connect@empowering-conversation.com.

Siouxland Magazine | Collaborating /36
Downtown Marketplace
Iowa’s West Coast Initiative Feature
Who?
Iowa’s West Coast Initiative and Downtown Partners
will again host the Small Business Marketplace in
downtown Sioux City this holiday season!
What?
Small Business Marketplace is in its 3rd year of
operation. It is designed to provide local vendors
the opportunity to discover the downtown market,
while creating a convenient one stop shop for
consumers.
When?
The marketplace will be. open 10 am – 4 pm every
Saturday starting November 26th, on Small Business
Saturday and continue December 3rd, 10th, and 17th.
Where?
Location will be downtown, but the building has yet
to be determined at this time. To keep up with the
location, vendor list, and all the latest follow Iowa’s
West Coast Initiative or Downtown Partners on
Facebook or Instagram.
Why?
According for Forbes Magazine multiple
studies show that these small businesses reinvest in
the local economy at a higher rate than chains do.
For every $100 spent at one of these businesses, for
example, $68 stays in the community. That is more
than twice the national average that larger chain
stores reinvest.
Olaf and Santa Downtown.
“We hope everyone has the opportunity to come
and check out this great event. We do our best to
create a downtown/main street feeling while you
shop, and our vendors really adopt the idea as
well. Iowa’s West Coast Initiative and Downtown
Partners are grateful to be able to help provide
this opportunity to local vendors and the Siouxland
Community. It is a community effort in every essence
of the term, from the property owners, to realtors,
to vendors, and the Siouxland community as whole.
We couldn’t do it without them.”
– Jesse Hinrichs / Entrepreneurial Community
Navigator with Iowa’s West Coast Initiative
Small Business Bingo.

Siouxland Magazine | Collaborating / 37
Sit Pretty Barkery
Ohana Pearls
Hillary Duncan Designs
Iowa’s West Coast Initiative (IWCI) is a collaboration between the
economic development organizations in Plymouth, Monona, and
Woodbury counties, and includes the following organizations: City of
Sioux City, Siouxland Interstate Metropolitan Planning Council, Siouxland
Economic Development Corporation, The Siouxland Initiative, Le Mars
Business Initiative Corporation, Woodbury County, and Monona County.
Learn more about IWCI at www.IAWestCoast.com.
Photos Contributed by IWCI.

Siouxland Magazine | Collaborating / 38
Sioux City Scoop
By Alex Watters
When Will Rent Decrease?
Since I was first elected in 2017, Sioux City, in many
ways, has gone through a transformation and has
seen a number of improvements. As a City Council,
we have invested in our roads and underground
infrastructure in unprecedented ways, thanks in
large part to the American Rescue Plan. We have
expanded our parks and amenities, including a
number of splash pads in various neighborhoods,
the addition of the Expo Center, and the complete
riverfront redevelopment, which will be completed
shortly.
While I can point to a list of accomplishments and
steps forward, there is certainly more work to be
done. In the same time span, the one thing that
jumps out to me that has swung the other way has
been our rental prices. I understand the issue can
be multifaceted and there are perhaps a number
of reasons rent in Sioux City initially jumped – it
was the sudden influx of housing for large scale
projects such as CF Industries or maybe there was/
is a shortage of units and that pushed rates higher.
No matter the reason, rent in our community has
risen to a level that has people talking. I worry
that our efforts to retain recent college graduates,
young families, and a company’s ability to recruit
new talent may be thwarted by our inability to offer
entry-level homes or affordable apartments.
abatement to increase the number of single-family
and multi-family homes.
Although rent prices have increased locally, it’s
important to note that they are rising across the
country. Sioux City is still one of the most affordable
places to live. In fact, earlier this year realtor.com
ranked Sioux City as the #5 Trendiest City in the U.S.
Where You Can Still Afford To Buy A Home.
While we have seen the number of available units
and homes increase, rent prices have not dropped
the way that perhaps some hoped they would. We
must continue thinking creatively about how we can
address this problem and what solutions we can
find to these problems. As always, if you have ideas,
I’m all ears!
Alex Watters, City Council of Sioux City
awatters@sioux-city.org
However, the first step to changing something
is admitting there’s a problem. I recognize it’s a
problem. One of the reasons I chose to write about
this topic in this form is to let you know what the
City Council has done to try to combat rising rent.
Perhaps the most important tool we have is the
balance of supply and demand. If a supply shortage
was to blame, surely we are (or at least I hope we
are) getting closer to balancing them. We continue
to work with many developers to add housing
options in Sioux City, and, in some cases, incentivize
it. The City incentivizes various types of housing to
promote and develop all levels of housing, including
low income housing (ie. West 3rd Asher Apartments
and Everett School conversion), affordable housing
on Center Street, market rate single family and
townhomes, downtown condos, etc. In addition
to the large number of new apartment units in
our community, we have utilized city-wide tax

Celebrating 150 Years
By Chris McGowan
Later this year, the Siouxland Chamber of
Commerce will reach a remarkable milestone that
very few organizations ever realize. On December
9th, your Chamber will celebrate its 150th birthday,
a century and a half, of making a profoundly positive
difference in our community.
Initially established in 1872, the Siouxland Chamber
has seen numerous evolutions in its name and even
watched its influence expand to include three states. Still,
the organization’s objectives have remained essentially
unchanged for a century and a half.
While many people know the Siouxland Chamber for the
incredible volunteer work performed by our exceptional
Ambassadors (also known as the “Green Coats”) at
ribbon cuttings and other events throughout the year,
others are most familiar with the legislative advocacy
that takes place on behalf of our tri-state businesses in
Washington, D.C. every spring. The Siouxland Chamber’s
Washington Conference and Steak Reception is one
of the longest-running and most established lobbying
initiatives. Furthermore, the Siouxland Chamber remains
engaged in policy work and business advocacy at the
state capitals in Des Moines, Lincoln, and Pierre to ensure
that our elected officials are mindful of our contributions,
as well as the challenges we face as a community.
As we look to celebrate our sesquicentennial, many
recognize that the most significant regional projects in our
tri-state region have been led or funded by the Siouxland
Chamber or its affiliated not-for-profit philanthropic
Foundation. From the “Spirit of Siouxland” United 232
Memorial on our riverfront, to the renovation and restoration
of the Grandview Park Bandshell and Rose Garden, your
Chamber has been at the center of numerous quality-oflife
efforts. From the restoration of the Orpheum Theatre
to the establishment of the Tyson Events Center, from the
construction of the Sioux City Convention Center to the
recent Destination Iowa grant that will leverage $7 million
for the completion of our regional trail system connecting
Sioux City, Sergeant Bluff, Hinton, Merrill, and Le Mars, the
Siouxland Chamber has played a significant leadership
role in each of these projects. Furthermore, the Siouxland
Chamber Foundation has been a key financial supporter
of signature projects in Nebraska and South Dakota such
as the Freedom Park and soon-to-be built bike trail bridge.
For 150 years, your Siouxland Chamber of Commerce has
been making a profoundly positive difference throughout
Siouxland and we remain committed to doing so for
another 150 years.
Chris McGowan, President, Siouxland Chamber of Commerce
Siouxland Magazine | Collaborating / 39

Siouxland Magazine | Collaborating / 40
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712-276-4325
www.multicareclinic.com | 3930 Stadium Drive, Sioux City

Do I Need To Plan My Business?
I get this question a lot. I always wonder why people are
afraid to take the time and effort to plan their business.
That boils down to who they think the plan is for. If they
think it is for a lender or an investor, then I could see
that. But the plan is for you. It is your business.
I have yet to meet a client who can’t talk for at least
a half an hour on why they want to do their business,
where they want to do their business, how they want to
do it. You get the idea. If you can talk about it you can
put it into writing. A business plan is simply a who, what,
where, when, why, and how of your business. It is also
a road map of how you are going to take your business
from point A to point B and what it will take to get there.
If you have ever taken a trip of any length greater than
3 days you would want to plan it out. Which roads are
we going to take? Is there any road construction we
need to avoid? How much gas will it take? What is our
budget? What lodging do we need? How many meals
will we eat and what can we afford? Etc… The point is,
we make it this huge issue when it doesn’t have to be.
Lean Business Canvas has been around a long time and
is a short version of what we have just covered. It is in
my opinion not enough. It works with lenders though.
What I ask most people is to plan this as if it was for only
you and cover all the details that matter for a business.
It is important to know what you are putting money into
and how it is going to pay you back. We need to be
flexible and know that things don’t always go according
to plan. It is good to have a backup plan and understand
the possibilities of each.
SBDC – Taking Care of Business
By Todd Rausch
significant other (if they have one) and go through this as
a team to get all of the ideas out there and to work on the
details together. A lot of time people find it is far easier than
they thought.
The truth is if you try to do it without a plan it seldom works.
The plan sets expectations and how you will meet them.
It also makes us think through the process of running a
business, as well as the costs.
I recommend reviewing every quarter the first year,
semiannually the second year, and annually after that. It
is not something to fear, it is something to do and then to
execute to put you on the road to success. I will be happy to
help you. Just reach out. Together, we can do it.
America’s SBDC Iowa provides free, confidential, customized,
professional business advice and consulting in all 99 Iowa
counties to entrepreneurs.
Todd Rausch, Regional Director for the Small Business
Development Center at Western Iowa Tech Community College.
712-274-6454 | Todd.rausch@witcc.edu
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Making a Difference for
Small Businesses & Nonprofits
Siouxland Magazine | Collaborating / 41
We give out templates that ask seemingly repetitious
questions. The process though is to get people to
think about what they are trying to accomplish. A
business plan is not a 30-second elevator pitch, rather
it is a detailed account of how you plan to build your
business. No one would build a house without a plan or
a road or anything at all. Yet, people will want to spend
hundreds of thousands of dollars on a business with no
plan. It makes absolutely no sense to me.
How can we help? I typically do the financial forecasts
for my clients, but not until they have given me their
plan. I require a plan to do the forecast. We also help
with templates, reviewing plans, offering suggestions,
etc. But really, I ask people to sit down with their

A Dozen Ways to Cut Down Your Next
Grocery Bill
If you’ve noticed your grocery bill is a lot higher these days, you’re not alone. In fact, according
to the USDA, food prices ended 2021 nearly 6.3 percent higher than the year before. At Security
National Bank, our own investment team anticipates inflation to peak in the next few months
and remain elevated for some time after. So for the time being, it’s smart to adopt money
saving habits for essential goods like groceries. Here are some ways you can stay savvy while
shopping for you and your family:
BE A DIGITAL “COUPON-CUTTER”
No longer must you scour the local newspaper, scissors in hand, slicing out stacks of paper
coupons. Nowadays, “couponing” has moved to the Internet – where there are large databases
of printable or scannable coupons for groceries and other household items (try Googling it for
yourself). If you’re shopping online, you can also download a money-saving widget — like Honey
or Shopper.com — that’ll automatically scan the Internet for the best promo codes and apply
them at checkout for you (the Honey App estimates a 17.9% average discount when you order
online). And hey, if you’re the nostalgic type, you can still always go the old-fashioned route with
your scissors and local paper!
JOIN A LOYALTY PROGRAM
A lot of stores offer discounts to incentivize shoppers to keep coming back. So if you often shop
at the same place, see if there’s a store loyalty program you might qualify to join, or a savings
app you can download.

BUY FROZEN FRUIT AND PRODUCE
Believe it or not, frozen food isn’t any less healthy than fresh food (and in some cases, is actually
healthier). Fruit and produce, in particular, are much more affordable when you buy them from
the freezer — and they last longer!
GET DRIED BEANS INSTEAD OF CANNED
There’s a reason money guru Dave Ramsey pushes a “beans and rice” diet when guiding people
out of debt: beans are cheap! And dried beans are even cheaper than canned ones, in addition
to tasting fresher. If you’re following a recipe that uses canned beans, here’s a dried-to-cooked
bean ratio to remember:
One cup of dried beans = about 3 cups of cooked beans.
CHECK THE UNIT PRICES
We often review the sticker price when we’re shopping and compare that between items, but
it’s savvier to review the unit prices. This gives you a much clearer idea how much you’re
getting for the price. The unit price is typically located in a smaller font below the price. And
it’s not true that the larger package always costs less per unit.
Especially with paper products and condiments, a medium-sized package can often cost less
than a bulk one. And when comparing, be sure your “unit measure” matches up (ounces, per
hundred, per quart, per liter, etc.).
FREEZE YOUR MEALS. LOVE YOUR LEFTOVERS
Weekly meal prep is a popular and efficient grocery habit. Meal prep and freezing are budgetfriendly,
too, and can come in handy in a pinch. Rather than throw away the portions of food
your family leaves on the table, put the food in freezer bags or containers and save them for a
rainy day. You can also make more dishes than you need when you’re flush to offset cashstrapped
times.
AVOID HOUSEHOLD ITEMS WITH YOUR GROCERIES
Did you know items like light bulbs, batteries, furniture, cooking supplies, gift items and household
cleaners have some of the highest markup percentages in grocery stores? That’s because
you’re paying for the convenience to purchase them alongside your groceries. You can find
many of these items for much lower prices at dollar stores, warehouse club stores or online.

GO GENERIC
Here’s a crazy stat: On average, store brand or “off-brand” groceries cost 25% less than popular
name brands. Despite what millions of dollars in marketing might be telling you, the quality of
generic products is usually comparable. Go with the cheaper brand and save some money.
Keep in mind, you might have to search a little lower or higher on the shelf to find the generics,
because name brands have bought the prime middle space. Looking a little harder will pay off
in the long run!
SHOP IN BULK FOR SHELF-STABLE ITEMS
Find a good sale? Not every item is worth a bulk purchase, but it’s smart to stock up on shelfstable
items this way. Foods like white rice, honey, sugar, salt and corn starch are all widely
used ingredients that you can have for a very long time. Other items that can remain on the
shelf for a while: peanut butter, oatmeal, dried fruit, crackers and granola.
SKIP THE PREPARED FOODS AISLE
Obviously it’s less effort to grab the pre-made dinner off the shelf, but it also costs more and is
often less healthy than finding the ingredients to make it yourself. If you’re shopping in season,
fresh ingredients will taste better, too!
USE THE STORE PICKUP OPTION
If your grocery store offers it, utilize the curbside or in-store pickup option. Shopping online
helps you see exactly what you’re purchasing, allowing you to edit your shopping cart easier
and stick to your grocery budget. You’ll not only save time this way, but you’ll avoid the
temptation of impulse purchases that can throw off your budget.
DOWNLOAD SOME CASH-BACK APPS
Did you know there are more apps out there — like Ibotta, Rakuten, Checkout 51 and Fetch
Rewards — that all offer cash-back incentives on certain goods? If it sounds like a scam, don’t
worry, it’s not. Here’s what BankRate says about why they work:
“Every time you use a cash back app to make a purchase, a retailer gets paid — and since
retailers know the value of gaining new customers and maintaining loyal ones, they are more
than happy to pay cash back sites in exchange for sending shoppers their way.”
ABOUT THE AUTHOR
Michelle Hacker is the Director of Digital Services at Security
National Bank, overseeing all personal and business digital
platforms for customers. She is a graduate of Iowa State
University and has nearly a decade of experience in the
technology and financial service field.
Member FDIC
SNBonline.com

Knowing Your Role
By Tony Michaels
There are so many experts in their field
contributing to this magazine. I’ve been fortunate
to interact with many of these talented individuals on
the “Starting Conversations with Stacie and Tony”
podcast on Apple iTunes and other pod platforms. As
I said before, in this space, I’ve learned so much by
simply listening to their words of wisdom on how to
take on the challenges the world presents. Honestly,
that audio project has made me a more well-balanced
person. Hopefully, you will find the same kind of
connection.
So, am I the expert in anything that adds value here?
Well, I can break down minutiae of country music,
Siouxland hidden gems, and the 4th string quarterback
for the Huskers. Not sure that is aligned with the core
mission of the magazine. I would love to be the guy
known for spurring an authentic conversation. Ideally,
my radio station is a great venue for that to happen.
Over the last quarter century, I have heard so many
tremendous stories. Those chats will stick to my ribs
for some time. I take in every syllable from a parent
talking about advocacy for her child to wise words
from celebs.
the experience of the pandemic, I believe our collective
compass will point towards shared experiences. For
me, honest chats with loved ones just mean more. I look
forward to heartfelt conversations with friends I haven’t
seen in awhile who just assumed I would have been
fired from my radio job by now.
I’d like to believe radio will become even more relevant
as a connection to the community has become more
important. Hey, you can listen anywhere through a
variety of sources like a radio signal, smart device, the
free station app, or even your laptop.
In 10 years, maybe a microchip planted right by the ear?
Maybe that 7-year-old can invite me to his high school
graduation party. We can have fun and play catch.
That’s way better than streaming the new season of CSI
Sioux City.
The pilot episode is about a local DJ who gets beat up
for talking too much about the Huskers.
Siouxland Magazine | Collaborating / 45
Recently after appearing on the new music discovery
show “Friday Night Spotlight,” introducing a band
an hour later at the Tyson Events Center, and waking
up early to appear on a 6 a.m. talk show on KSCJ, I
was greeted by a familiar face at the grocery store.
He smiled and said to his buddy, “Hey, that’s Tony,
and he used to work in radio.” Oh man. I need better
marketing.
Earlier in the week, I was delighted to receive a call
at the KSUX studios from a 7-year-old boy on his
birthday. When asked what his plans were for the
big day, he said he just really wanted to have fun and
play catch. At that point, I realized he just laid out a
great course of action for the future. I may not be a
gifted yoga specialist, my breathing technique still
has a lot to be desired and my diet still consists of
way too much taco consumption. However, I can see
the future. Just like Carnac from The Tonight Show
with Johnny Carson. Whoops. That reference is too
old. Uh, just like a truth-seeking influencer from Dude
Perfect. There we go.
Over the next decade, I see a decrease in streaming
videos, social media, and chatter about celebs. After
Tony Michaels, morning show host
at KSUX 105.7, co-host of “Starting
Conversations with Stacie and Tony”
podcast, and author. He likes to talk. Is
learning how to listen.
P.S. Please tell your friends I’m on the radio.
Paid advertisement.
#KchevTurns100

Siouxland Magazine | Collaborating / 46
A Summary of Community Efforts to Increase Food Security
By Up From The Earth
If you have regularly followed Up From The Earth’s articles in the last three issues of Siouxland
Magazine, you will recall that each article was part of a trilogy highlighting the three elements that
are essential to Up From The Earth’s core purpose.
In the first article:
Siouxland Magazine, Volume 4, Issue 3, page 44.
The local gardener planted, grew, and shared their
fresh vegetables and fruits with our food pantry
guests. Gardeners knew this year was exceptionally
challenging, with the drought requiring continuous
watering. Also, high temperatures prevented or
slowed the plants’ development, or even germination,
with weeds and pest problems plentiful.
Maybe it was simply extra produce they shared,
but most likely these gardeners, purposely planted
more. They planted an extra row or two just for this
purpose…to share. A true labor of love and caring
that resonated from their writing.
Volunteer pantry workers.
In the second article:
Siouxland Magazine Volume 4, Issue 4, page 62. The
dedicated pantry volunteers who give their time and
energy to connect and deliver the food to the pantry
guests. If you have ever helped at a food pantry, you
know it can be taxing and hard work bagging, boxing,
loading, unloading, and carrying heavy items. These
volunteers shared that with all this hard work they
found their efforts to be very rewarding and fulfilling
and an important part in getting the food to those in
need.
Gardeners bounty.
In the third article:
Siouxland Magazine, current issue, page 55. The
pantry guests speak. Each pantry guest has a story.
Some guests openly share their stories while others
are quietly reserved. Some stories are sad and
heartbreaking; others more just “a matter of fact”.
Perhaps they were between jobs or had an unexpected
bill that caused them to need a food pantry. Some
come alone, some with family members and children,
and some are picking up food for a sick or homebound
friend. Through all these reasons you can feel their
appreciation and gratitude, if not with a verbal thank
you, with a sincere smile, a nod of the head, or a “bless
you” as they walk out the door. This tells you that WE
as a community are making a personal and positive
difference in their lives.

when three paid employees were added. Today there
are 14 paid employees and many, many volunteers. The
Food Bank of Siouxland serves 106 agencies (pantries,
mobile pantries, etc.) in these eleven counties.
Jake Wanderscheid, Executive Director, states that by
having a larger staff it has allowed them to increase
and offer better area coverage. Their poundage now
being delivered has gone from 30% of total poundage
to 60%. In the last three years, their food distribution
has gone from 2.5 million to 3.5 million pounds. Their
skilled and dedicated staff continue to strive to provide
quality food items for all their agencies. Please note
that every $1.00 donated to our food bank can provide
five meals. It’s an easy way to help.
Siouxland Magazine | Collaborating / 47
Barb and Dennis Anfinson are growers.
How do we connect these great pantry guest services
without mentioning the Food Bank of Siouxland?
Here is a brief history and some information about
the Food Bank of Siouxland. Our food bank is one of
six in the state of Iowa and is part of the Food Bank
of the Heartland centered in Omaha, Nebraska. The
Siouxland Food Bank serves eleven counties: 8 in
Northwest Iowa and 3 in Northeast Nebraska.
It started in 1991 when two groups of concerned
citizens from the Labor Union and Briar Cliff College
moved forward and opened with just three volunteers.
It remained volunteer-driven until the late 1990’s
Randy Burnight, a retired dentist, Master Gardener, and planted
the seed for UFTE.
Jenny Jorgensen, a retired kindergarten teacher, Master
Gardener, and involved with UFTE since the beginning.
Up From the Earth is proud to be part of this growth and serving
those in need by providing fresh local garden produce directly
to those in need through our food pantry system. We thank ALL
OF YOU who have contributed to this great community effort.
We look forward to more years serving our community.
Up from the Earth exists to connect extra produce from
home gardens to people in need.