Next Time You Stop at the Store, Pick Up These Tasty,
Nutrition-packed Foods, Physician Advises

It's the question we ask ourselves almost every day: What's for dinner?

Entwined in this daily dialogue is wondering whether we'll need to dash into the grocery store on the way home from work. The next time we make one of those supermarket pit stops, Dr. Eudene Harry, author of "Live Younger in 8 Simple Steps," (www.LivingHealthyLookingYounger.com), would like us to veer in a new direction.

"When people shop on the go, they tend to gravitate toward old standbys and foods they can multipurpose with - usually not the most nutritious choices possible. But by substituting a few items on your list, you can not only look and feel more youthful, you'll boost your resistance to certain cancers and other illnesses."

Some of the most nutrition-packed foods not only taste great, they're readily available at the grocery store and easy to prepare, Harry says.

"The more you eat, the more you'll crave them."

Here are five food combos for shoppers with healthy eating on their minds:

• Tomato, garlic, chicken and almonds: Tomatoes contain one of the world's most concentrated sources of cancer-fighting lycopene, which is best absorbed from tomatoes that are cooked. Garlic has been used for centuries for various health purposes and is a known free-radical destroyer. Nuts help to lose weight, maintain healthy blood pressure and support moods; almond crumbs are a great substitute for bread crumbs on chicken. Pair these goodies with whole wheat couscous for a full dinner.

• Pomegranate-Balsamic tempeh: With its high protein, fiber and isoflavones content, and meaty texture, tempeh is heavily utilized by vegetarians. It's made from soybeans processed in a manner similar to cheese making. Like tofu, tempeh takes on the flavors with which it is cooked or marinated, including zesty-tangy balsamic vinegar - perfect for accentuating salads.

• Mashed cauliflower gone Greek: Not only does the "original" yogurt have a thicker texture and richer taste, it's also denser in lactobacilli, the healthy bacteria that may delay the onset of cancer. And yogurt is low in fat and high in protein, which is essential for many body functions, including building and repairing muscle tissue, organs, bones and connective tissue. Rather than add fatty, cholesterol-filled butter and sour cream to starchy potatoes that stick to your ribs, why not pair two healthy options with mashed cauliflower with Greek yogurt and fresh black pepper for simple goodness?

• Sushi - wild salmon, minced cucumbers, shredded carrots, kelp, sesame seeds and rice: A sushi roll is much more filling and satisfying than a non-sushi eater would think. Many grocery chains offer ready-made rolls, but they are also fairly easy to make. A bamboo roller is a great start; place a sheet of nutrient-dense kelp as the first thing on the roller, and add, lengthwise, desired ingredients. Your first try is not likely to be perfect, but the tasty and healthy ingredients will be there.

• Fruit salad for dessert: Bring together chopped apples, strawberries, cantaloupe, watermelon and pineapple with blueberries and grapes for a sweet and juicy post-dinner palate-cleanser. Lemon juice prevents fruits from bruising. If that's not enough, combine the salad with Greek yogurt - perhaps blended with vanilla or almond extract - and fiber-filled granola for a parfait.

About Eudene Harry, M.D.

Dr. Eudene Harry holds a bachelor's in biology from New York University and completed both her medical degree and residency training at Thomas Jefferson University. Currently the medical director for the integrative and holistic Oasis Wellness and Rejuvenation Center, she has practiced medicine for nearly 20 years, is board certified in both emergency and holistic medicine, and for more than a decade practiced emergency medicine as an attending physician in Level II trauma centers. In 2005 she opened Oasis for Optimal Health, a private practice focused on integrative, holistic wellness and empowering and educating the patient.

As severe winter weather spreads across the country, heavy snow can put a strain your roof, leaving your property at risk of costly damage.

The National Weather Service (NWS) has issued a blizzard warning as far west as Colorado and as far northeast as Wisconsin. As a result, residents throughout the Rockies and Midwest could see significant amounts of snow on Wednesday through Friday.

If heavy snow is left on your roof, it can result in costly water damage, or even cause your roof to collapse. Safely remove snow from your roof by using the following guidance from the Insurance Institute for Business & Home Safety (IBHS).

Find additional resources to prevent roof damage during severe winter weather at http://disastersafety.org/freezing_weather/prevent-roof-collapse/.

SAFELY REMOVE SNOW ON YOUR ROOF

  • Snow removal equipment meant for pavement should never be used on the roof since they can damage the roof cover system.
  • Stay grounded. Use a snow rake with a long extension arm that will allow you to remove the snow while standing on the ground.
  • You are likely not a tightrope walker, so don't use a roof rake while on a ladder.
  • Hire a snow removal contractor if you feel uncomfortable removing snow from your roof. Look for an established, licensed and bonded professional. Be sure to check references, and ask to see the contractor's certificates of insurance.

for more information about how to make your buildings more resistant to a variety of disasters, large and small. Follow IBHS on Twitter at @DisasterSafety and on

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(DES MOINES) - Gov. Terry E. Branstad today asked Iowans to honor our fellow fallen Americans in Newtown, Connecticut, with a moment of silence on Friday, December 21, 2012, at 9:30 a.m. CDT, one week after the senseless tragedy at Sandy Hook Elementary School.

The moment of silence comes at the request of Connecticut Gov. Dannel Malloy who issued a proclamation calling on the citizens of Connecticut to observe December 21, 2012, as a day of mourning. In addition, Gov. Malloy sent a letter to his colleagues in the other 49 states asking them to observe a moment of silence at 9:30 a.m. local time in remembrance of the fallen.

Friday, December 21, 2012

 

9:30 a.m. Gov. Branstad asks Iowans to observe a moment of silence in remembrance of the fallen in Newtown, Connecticut.

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IA/IL QUAD-CITIES - "The Chick-fil-A Leadercast is about living a life of sincere leadership, in both your personal life and in the community. Last year, a record number of Quad-Citians attended QC Leadercast, and we hope to see even more in 2013. For anyone wishing to forge stronger leadership qualities, this is the perfect opportunity to learn from the world's greatest experts on the topic."

That quote comes from Todd Ashby, Managing Partner of Results Marketing. For the past three years, Results Marketing and select sponsors have been bringing simulcasts of the Chick-fil-A Leadercast to the Quad-Cities area. Leadercast is an annual leadership event broadcast live from Atlanta, Georgia, to audiences in metro areas worldwide.
A video selection of four speakers from the 2012 Leadercast will be presented at the 2013 Chick-fil-A Leadercast Recap Lunch & Learn events, sponsored by Results Marketing and St. Ambrose University. "These internationally known speakers will share exciting insights to energize your leadership skills," said Ashby. "Attendees can watch these enlightening videos and discuss their content with other area professionals. Each of the four sessions will be facilitated by a St. Ambrose faculty member and all attendees will enjoy a delicious Chick-fil-A lunch."
Only 65 seats are available at each Recap Lunch & Learn event, so be sure to register today. The events will be held noon to 1 p.m. on January 4, February 1, March 1, and April 5, at the St. Ambrose University Downtown Education Center, located in the New Ventures Center at 331 W. 3rd St., Davenport, IA 52801. Cost to attend is $15 per session and includes lunch from Chick-fil-A, or you can save by enrolling in all four events for only $45.

The following speakers will be featured at the Leadercast Re-Cap Lunch & Learn events:
January 4, 2013
John Maxwell is a renowned leadership expert, coach, and author, who has sold more than 20 million books. Every year, Dr. Maxwell speaks to Fortune 100 companies, international government leaders, and organizations such as the United States Military Academy at West Point, the National Football League, and the United Nations. His organizations have trained more than 5 million leaders in 153 countries.
Maxwell's books include The 21 Irrefutable Laws of Leadership, Developing the Leader Within You, The 21 Indispensable Qualities of a Leader, and many more.
February 1, 2013
Marcus Buckingham is a strength strategist, best-selling author, and researcher. His latest project, StandOut, is a book and strengths assessment combination, which uses a new research methodology to reveal your top two "Strength Roles." StandOut gives people practical innovations that fit their strengths, and provides managers with quick insights on how to get the best from each member of their team.
Buckingham's books include First, Break All the Rules; Now, Discover Your Strengths; The One Thing You Need to Know; Go Put Your Strengths to Work; The Truth About You; and Find Your Strongest Life.

March 1, 2013
Andy Stanley is an acclaimed leadership communicator, author, pastor, and the founder of North Point Ministries, Inc. Every month, well over a million people from nearly every country in the world choose to tune in, download, or stream Stanley's teaching content via TV, radio, podcasts, and live streaming.
Stanley's books include The Next Generation Leader, Visioneering, Enemies of the Heart, and The Principle of the Path.
April 5, 2013
Patrick Lencioni is a best-selling author and founder and president of The Table Group, Inc., a specialized management-consulting firm focused on organizational health. Lencioni's nine best-selling books have sold nearly 3 million copies,  and his work has also been featured in such publications such as BusinessWeek, Fast Company, INC Magazine, USA Today, Fortune, Drucker Foundation's Leader to Leader, and Harvard Business Review.
Lencioni's books include The Five Dysfunctions of a Team, The Three Signs of a Miserable Job, and Getting Naked.
"We will be hosting a new day-long Leadercast event in May 2013," Ashby said, "so anyone thinking of attending the Spring 2013 event may want to attend these Lunch & Learn sessions beforehand, to get a feel for the topics to be discussed. While Leadercast has a different theme each year, you can be sure that the presentations will be thought-provoking and inspiring."
To register for the Leadercast Re-Cap Lunch & Learn events or for more information, call Marcia Brandt of Results Marketing at 563-322-2065 or email Marcia@resultsimc.com. Feel free to befriend Leadercast Quad Cities on Facebook at www.facebook.com/qcleadercast.
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December 18, 2012

Media Contact: President Brad Dacus, 916-857-6900

Redding, CA?In a 45-page ruling, the Third Appellate District Court of Appeals of the state of California affirmed a lower court's decision that the City of Redding had violated free speech rights in prohibiting the sharing of literature in the outdoor area surrounding a local library.

During Constitution Day activities in 2010, a dispute arose between a Redding library manager and a Constitutional advocate over free speech activities on library grounds. The dispute led the city to adopt a new policy restricting activities outside of the library?including the free distribution of the Constitution and other similar literature.

Pacific Justice Institute affiliate attorney Timothy Pappas filed suit against the city and a Superior Court judge ruled in favor of PJI. The judge ruled that the new policy?in addition to a prior city code?violated free speech rights, and that the outside portion of a library constitute a public forum.

"This entire ordeal began on Constitution day, and it's the Constitution that has vindicated the public against these faulty laws," said PJI President, Brad Dacus. "Shouldn't libraries be in support of sharing ideas," Dacus questioned.

The City of Redding is not expected to appeal the case.

Federal Railroad Administration Issues Decision to Allow Full Build-out of Chicago-St. Louis High Speed Rail; Includes 10th Street Corridor in Springfield

 

CHICAGO - December 18, 2012. Governor Pat Quinn today praised action by the U.S. Department of Transportation's Federal Railroad Administration (FRA) that clears the way for the full build-out of the Chicago-St. Louis high-speed rail corridor, including a consolidated route along 10th Street in Springfield. The FRA today issued a Record of Decision that provides final environmental approval and positions the project for future federal funding that will create thousands of jobs and lead to improved passenger rail speeds, frequencies and reliability.

"Today's historic decision means Illinois will continue to lead the Midwest in the implementation of high-speed rail and 21st century transportation infrastructure," Governor Quinn said. "The decision shows that Illinois is a national model for how states and local municipalities can collaborate with the federal government and private rail partners to upgrade our transportation network, protect our environment and lay the groundwork for long-term job creation and economic prosperity. This achievement would not have been possible without the close cooperation and leadership of Senator Dick Durbin and U.S. Transportation Secretary Ray LaHood."

"Three years ago, we arranged a meeting with federal, state and local officials in Springfield to identify a path forward on rail consolidation. Today's decision is the culmination of that effort," said U.S. Senator Dick Durbin (D-IL).  "Tenth Street is the right decision for Springfield residents and Illinois travelers.  I will continue working with Mayor Houston, Chairman Van Meter, Governor Quinn and the Department of Transportation to make certain our effort progresses."

In addition to selecting the consolidated route along 10th Street in Springfield, the FRA selected the Rock Island Corridor as the most efficient route between Joliet and Chicago. The decision will lead to new trains and improved frequencies, which will help improve on-time performance and will ultimately reduce travel time between Chicago and St. Louis to less than four hours. The decision concurs with the recommendations included in the Tier 1 Environmental Impact Statement (EIS) that was submitted to FRA in November.

Through the leadership of Senator Durbin and Governor Quinn, Illinois has received more than $1.4 billion in federal funding to develop high-speed service between Chicago and St. Louis, which is expected to reduce travel times between the two cities and create about 6,200 direct and indirect jobs. The governor's Illinois Jobs Now! capital program has contributed $42 million toward construction. The first trains traveling at 110 mph made their successful debut on a stretch between Dwight and Pontiac during a demonstration run in October and began service for daily passengers Thanksgiving week. The project will deliver 110 mile per hour rail service between Dwight and Alton by 2015 and between Dwight and Joliet by 2017.

The FRA's Record of Decision is the final step that permits future high-speed rail design and construction work to begin once funding is available. The full build-out is estimated to carry a price tag of approximately $5 billion.

"IDOT is thrilled with this decision which marks a major milestone in our efforts to create a more modern and efficient transportation system for Illinois," Illinois Transportation Secretary Ann L. Schneider said. "This achievement would not have been possible without close cooperation involving state and local governments, along with our federal and private rail partners."

"We have persevered though many long meetings, discussions and studies and have successfully convinced the federal government that the 10th street approach is clearly the best approach with the least detrimental impact on the city. It is the best solution we could have hoped for with the new high-speed rail system," Springfield Mayor Mike Houston said. "I am proud to have championed this effort which saves the city from a Third Street solution that will have torn the city apart. Springfield is now positioned to lobby for hundreds of millions of dollars in infrastructure money from the federal government, and Springfield's residents, local businesses and workforce will be major beneficiaries of those funds."

"This is an incredibly significant day, as we move closer to the long held community goal of rail consolidation," Sangamon County Board Chairman Andy Van Meter said. "I want to thank our state and federal officials, including Senator Dick Durbin, Governor Pat Quinn and IDOT Secretary Ann Schneider, for making this study a top priority, and for diligently working in the best interests of the public safety and economic development of our community. With the recommendation of the 10th Street corridor now official, I look forward to continuing to work with state and federal officials so that we can secure the funding to make this recommendation a reality."

The issuance of environmental approval through a Record of Decision is required under the National Environmental Policy Act (NEPA) for federal projects that might significantly affect the environment. The EIS is required to complete the full build-out of the project, including double-tracking and route improvements between Joliet and Chicago, through the city of Springfield and from Alton to St. Louis.

The Record of Decision focuses on double-tracking the entire line, as well as 10th Street as the choice for carrying high-speed trains through Springfield. The decision also confirms that the preferred corridor for the Chicago-Joliet route is the Rock Island Corridor (RIC) instead of the existing Heritage Corridor. The estimated $1 billion cost for upgrading the RIC is $500 million less than for the Heritage, mainly because fewer grade separations would be needed.

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12/21/12 Winter Solstice Service - 7:00pm          

Where is the Light? Solstice: from the Latin sol stetit meaning sun stood still. Join us as we pause, along with the sun, to contemplate where we find the light. We'll share the ritual folklore of the winter solstice, as well as our own insights, through story, poetry, sharing and song. 

*Childcare is available.  Please contact the Congregational office or Sarah Moulton, DRE  ahead of time if you are in need of childcare so we can make arrangements

This is taking place at the Unitarian Universalist Congregation of the Quad Cities, 3707 Eastern Avenue, Davenport, IA 52807 for questions please call Stephanie the Office Administrator at 563-359-0816

Red Cedar Chamber Music presents Seven Score and Ten on Saturday, February 23 at 8:00 p.m. at Brucemore. The intimate wintertime concert marks the sesquicentennial of the American Civil War, featuring American music that inspired the troops, supported the war effort, and entertained those at home. Red Cedar Chamber Music's flutist Jan Boland and guitarist John Dowdall will be joined by soprano Karla Goettel. A champagne and dessert reception will be held during intermission. Tickets are $35 per person or $30 per Brucemore member. Space is limited; purchase tickets online at www.brucemore.org, by telephone at (319) 362-7375, or by visiting the Brucemore Store.

The concert presents poignant ballads like Aura Lee and Stephen Foster's Gentle Annie, lively dance tunes like Governor's Grays Schottisch and The Cruel War Quickstep, battle-inspired melodies like Ellsworth's Funeral March and Sherman's March to the Sea, and nostalgic tunes sung by soldiers both North and South like Auld Lang Syne. The artists bring an Iowa perspective to the Civil War era, interspersing the music with conversation about the impact of the war, readings from Iowa diaries and letters, and some of the earliest tunes published in Iowa.

Karla Goettel's soprano voice serves her in a career of extraordinary range. She has toured the United States, singing opera, musical theater, concerts with orchestras, and solo recitals. Karla has been a frequent soloist with Cedar Rapids Concert Chorale and Orchestra Iowa, including the 2008 Brucemorechestra concert on Brucemore's lawn. She held a 12-week contract with Old Creamery Theatre and has sung two principal roles with the Cedar Rapids Opera Theatre. She has also performed with the Omaha, Waterloo/Cedar Falls, Clinton, Dubuque, Wartburg, and Northwest Iowa Symphony Orchestras. Karla was a National Opera Association finalist and was named an Outstanding Young Woman of America twice. She was selected to sing for the National Governor's convention in July 2005. Her CD, "Just Great Songs," was released in December 2007 to glowing reviews.

The Seven Score and Ten concert provides a natural partnership between two local cultural organizations?nineteenth-century chamber music in a nineteenth-century parlor. As artists in residence at Brucemore in 1983, Jan Boland and John Dowdall began performing nineteenth-century music on period instruments?an 1830 wooden flute and an 1830 gut-strung guitar. Currently celebrating its sixteenth season, Red Cedar Chamber Music continually strives to reach, challenge, and expand audiences that rarely have the opportunity to attend chamber music performances. Red Cedar Chamber musicians inform and entertain audiences, engaging them with lively commentary about the music, composers, and instruments. Their first recording, Czech Chamber Music, received a Critics' Choice award from the American Record Guide, which stated, "Chamber music should be just like this?intimate, bonding, and conversational." Red Cedar Chamber Music returned home to Brucemore in 2009, 2011, and 2012. For more information about Red Cedar Chamber Music or other Seven Score and Ten performances, visit www.redcedar.org or call (319) 377-8028.

Experience Brucemore, an unparalleled blend of tradition and culture, located at 2160 Linden Drive SE, Cedar Rapids, Iowa. At the heart of the historic 26-acre estate stands a nineteenth-century mansion filled with the stories of three Cedar Rapids families.  Concerts, theater, programs, and tours enliven the site and celebrate the heritage of a community.  For more information, call (319) 362-7375 or visit www.brucemore.org.

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Davenport, IA- The German American Heritage Center will be hosting its first Open House on Sunday January 6th, 2013 from 12-4pm. We are offering free admission for visitors to come explore the museum and its offerings while we celebrate Three Kings Day! As a special offer for the 6th only, we are featuring half price memberships for new or returning members! Join us for music, food, and fun!

The German American Heritage Center is located at 712 W 2nd St. Davenport, IA. For more information contact Kelly at 563-322-8844 or kelly.lao@gahc.org.
Independent Filmmaker Offers Tips in Realizing Your Personal Ambition

With each passing year Andy Warhol's quote - that everyone will have their 15 minutes of fame - rings truer.

The caveat: some people get more than 15 minutes, in large part because they actually work at their success, says award-winning indie filmmaker Kerstin Karlhuber. In fact, she calls this the "golden era of self-starters," because this is an unprecedented time in which creative doers have access to achieving an audience.

"While there are some people who see the rise and fall of their name shortly after a quirky incident on a reality TV show, the more important success stories come from devoted artists who've worked their entire adult lives on a dream - and then something clicks," says Karlhuber, who recently completed her latest project, "Tides of the Heart" (www.kerstinkarlhuber.com), an avant garde feature-length music video with no dialogue.

With some talent, a vision and that irrepressible itch to do something, amateurs such as "Fifty Shades of Grey" author E.L. James, or the co-creators of "It's Always Sunny in Philadelphia," initially shot by three non-professionals before the FX channel contracted the show, are changing what and how audiences are receiving entertainment, says Daniel Jay Paul. His latest album, "Clean Getaway" (www.danieljaypaul.com), not only makes up much of the score for the film, but also structures the plot.

"We're living in a golden era of self-starters when it comes to the arts," he says.

Karlhuber and Paul discuss three ways those just starting out can kick-start their projects:

• New methods of financing: Sites like IndieGoGo.com are making it easier for self-starters to raise money for a variety of independent projects. It's a 501©(3) non-profit that utilizes a "crowdfunding" platform in which those who seek to raise money can create campaigns to detail their story and get the word out.

• Alternative distribution: A decade ago, it wasn't easy to get your self-made film out to audiences. If a committee liked your work, then you might get picked up by an indie movie festival, shown at the odd art house theater, Karlhuber says. Now, there are some households that go without cable or satellite, whose inhabitants rely completely on sites like Netflix and Amazon Instant Video, where the Karlhuber-Paul project can be found, for their entertainment. An independent filmmaker can reasonably expect their video to be watched tens of thousands of times, if not much more. Despite these handy advances, utilizing traditional methods is a good idea, says Paul, who is continuing to enter "Tides of the Heart" into film festivals after having won awards in past events. He is expecting more theater screenings in the future, and hardcopies of the film are available.

• Marketing: The old way of advertising - billboards, newspaper space - can still be effective, but no longer necessary. If you're not utilizing a method for online marketing, including the usual suspects such as Facebook and Twitter, then you're not doing your job as a passionate artist, Paul says. "Unless you have the means or cash for a professional to handle your PR, then you have to ask yourself a simple question: What good is your project if nobody is exposed to it?" he says.

About Kerstin Karlhuber & Daniel Jay Paul

Kerstin Karlhuber is an award-winning filmmaker and director. Her work in the arts has been seen around the world, from off-Broadway to Cannes, the Arclight Theater in Los Angeles to a segment on "Good Morning America." She is the founder and director of the film production company Silent Giant Productions based in New York City.

Daniel Jay Paul is a songwriter who recently released "Clean Getaway" on the Sunlight Communication Arts label. His songs have been described by Music Express' Marcus Wright as "music you hear with your heart ...." Paul is the author of the novel "The Last Sunset."

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