Siouxland Magazine - Volume 5 Issue 1

Volume 5, Issue 1
Starting Conversations
2023 Focus
Announcing This Year’s Focus
Details Inside
Small Business Spotlight
Hawks Coffee Shop
Nonprofit Spotlight
Sioux City Human Rights Commission
Ask the Therapist
Ketamine-Assisted Therapy
Ask the Doc
How to Heal from Trauma

STRONGER TOGETHER.
Same Providers, Same Locations
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

Starting Conversations
Podcast
with Stacie & Tony
Episode 20 “Fighting Apathy
takes Center Stage” with
Dave Bernstein
Episode 11 "Lean in with
Respect” with Ike Rayford
Episode 21 "Embracing the Arts”
with Todd Behrens
New Episode Every Week
Listen on your favorite platform
or scan QR code
Presented by:

ON THE COVER
Photo Credit Britton Hacke.
8-9 Deciphering the Identity of Sioux City
10-11 Diverse Community
12 Economy and Business Landscape
13 Nonprofits and Civic Engagement
14 Lunar New Year
15 Why Should Black History Month Matter to You?
16-17 Inclusive Peek - Interview with Falmata Gishe
18 Diving Into Diversity
19 Starting Conversations Podcast wtih Stacie & Tony,
Interview with Rachelle Rawson
Collaborating
BeComing
CONTENTSConversing
20-21 Nonprofit Spotlight – Sioux City Human Rights Commission
22-23 Small Business Spotlight – Hawks Coffee Shop
24-25 IWCI’s Business Feature – S2B Fishing Supplies, LLC
27 SBDC – Taking Care of Business
29 Council Connection
31 Experience Downtown
32 Leading the Way – Leadership Siouxland
33 Future Foundation – Siouxland GO
37 Tony Michaels – Hot Air
38 -39 Ask the Therapist – Ketamine-Assisted Therapy
40-41 Ask the Doc – How to Heal from Trauma
42-43 Healing in Your Own Hands – Winter the Season of Water
44 Strength from Within – Succeeding with Meal Prepping
45 Dare 2B Great – 2B a Fat Burning Machine
46-47 Living Lumin – Honoring Kendra Brouwer

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 March issue? Contact us soon!
Deadline to reserve space is February 6! Media Kit at siouxlandmagazine.com.
E m p o w e r i n g
Conversations, LLC
siouxlandmagazine.com

Siouxland Magazine Writers
Dr. Nesrin Abu Ata,
Family Medicine
Physician, Integrative
Psychiatrist & Yoga
Instructor.
Carly Howrey,
Business
Development
Coordinator for
Downtown Partners
Emily Larson,
Licensed Massage
Therapist & Private
Yoga Instructor
Dr. Meghan Nelson &
Dr. Ryan Allen, Co-owners
of Lumin Therapy, LLC,
integrative health and
education provider
Grace Nordquist,
Outgoing Chair of SLGO
Jackie Paulson,
Licensed Mental
Health Counselor &
Registered 500Hour
Yoga Instructor
Emily Rotthaler,
Morningside
Graduate &
Guest Writer
Peggy Smith,
Executive Director
for Leadership
Siouxland
Alex Watters,
Sioux City Council
Abby McCoid,
Owner of Beo
Strength and
Fitness
Tony Michaels,
KSUX Morning
Show Host with
Candice Nash
Todd Rausch,
SBDC Regional
Director at
WITCC
Cody Rininger,
Certified
Professional
Fitness
Instructor
Amy Buster,
Writer & Editor
Kari Nelson,
Graphic Designer

Editors Note
Racial /
Ethnicity
Sexual
Orientation
/ Identity
Education /
Skill Set
Physical
Ability
Cultural
Generational
Siouxland Magazine / 7
Socioeconomic
status
Religion
If you could describe Siouxlanders in one word, what would it be?
Over the last few months, I’ve talked with many people about how they see Siouxland, what they think our
identity is as a community, and just exactly who are all the people that make up Siouxland.
Conversations touched on our blue-collar roots and strong work ethic. But they also explored our
innovative side, our community’s creative and artsy facets, and the boundary-breaking tech whizzes. We
have diversity in talent and skills, and we have the ingenuity to reinvent ourselves when times get tough.
History has shown that Siouxlanders are resilient.
Here we sit in the middle of the country with railroad, highway, and river access. We have a wealth of
resources and opportunities. But the best part of our community is the people, who we are and how we
show up for one another. We are resilient in our coming together, in our willingness to collaborate, in our
offering of a hand. And we are stronger in the embracing of our unique diversity.
This year, Siouxland Magazine will be focusing on the people of Siouxland. We will be celebrating
diversity in all of its forms. We will continue to lead with curiosity and dive into meaningful conversations
that bridge understanding.
We want to see Siouxland through your eyes, from your unique perspective. Let’s dive into diversity.
Check out the project we are doing on page 18.
Stacie Anderson
Owner of Empowering Conversations LLC & Siouxland Magazine
Certified John Maxwell Speaker, Trainer & Coach
Passionate about Leadership & Communication
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
Deciphering the Identity of Sioux City
Written by Emily Rotthaler
Faded letters on the terra cotta-clad, red-brickwalls
of downtown buildings remind passersby
of some of the dozens of businesses that have
come and gone in Sioux City’s economic history.
Pelletiers, Aalf’s Wallpaper Company, and Hotel
West - they all, at one point, were part of Sioux City’s
economy. Over time, these businesses have given way
to other businesses, and the letters on the walls have
become witnesses to the process of modernization
and diversification that the city has gone through.
The people who have lived here for a long time know
that today’s Sioux City is drastically different from how
it was in years past. According to George Lindblade,
photographer and long-term resident of Sioux City,
there is no comparison between the city of past
decades and the city today.
“Sioux City was what they call a blue-collar town,” he
recounted, “It was more industrialized. We had the
Sioux City stockyards, many packing plants, and lots
of factories.” Those factories included companies like
Sioux Tools, a power tools manufacturing company;
Kari-Keen, an automotive and airplane producer; as
well as the Hawkeye motor truck company.
Additionally, for a long time, Sioux City
was the location of several brickyards
and functioned as a distribution center
for all kinds of other goods to smaller
cities. “All types of goods from the East
Coast would be brought into Sioux City,
and they would be distributed out of
here to the smaller towns around here,”
Lindblade said, and added that as a
result, “the economy was very good.”
Even though the city’s economy has always been
powered by a variety of different industries, the story of
Sioux City has not been one of uninterrupted success.
The city has gone through high points but has also
experienced major setbacks. In the late 19th century,
Sioux City’s growth was interrupted by the Silver Crash
of 1893. Later on, Sioux City, like the rest of the world,
went through the Great Depression in the 1930s.
Throughout much of the 1900s, the city was thriving
economically because of the stockyards. New and
easier ways of transportation, however, made the
stopover in Sioux City superfluous, and farmers and
meatpacking companies gradually stopped bringing
their business to the city.
In addition to that, the city experienced several major
natural disasters like tornadoes and the Floyd River
floods of 1892 and 1953.
Despite all the ups and downs, one aspect has persisted
throughout time. Sioux City reacts to setbacks with
resilience and weathers the problems that are thrown at it.
Historical advocate Jim Jung said, “Sioux City has always
had a work ethic. I think that’s what makes it strong.”
President of the Sioux City organization Unity in the
Community, Monique Scarlett, agreed and called Sioux
City a survival city. “No matter what’s happening on a
national or international scale, we have a sense of when
we know it’s getting too close when we need to pull
together a little bit tighter to protect ourselves,” she said.
The city’s work ethic and mentality of survival have led
to the city reinventing itself many times over, all the way
from an industrial town to one of progress and diversity.

Despite blue-collar industries continuing to be an
essential pillar of Sioux City and its community, the city’s
economy is not as exclusively focused on blue-collar
industries anymore. The stockyards are long gone, most
of the meatpacking plants have left, and instead, Sioux
City has become a starting ground for the development
of small businesses. Industrialization has given way to
collaboration and innovation in the economy, paired
with a strive for diversification and inclusiveness in the
community.
Sioux City has had a diverse population for many decades,
but the mix of nationalities and ethnicities has changed
over time. Lindblade recalls that there used to be a very
large Jewish economy in Sioux City. He said, “We had, at
one time, probably 3000-4000 Jewish families here. And
these people were the backbone of Sioux City.”
According to him, this part of the population dwindled
after World War II. Upon return to the US, a lot of the city’s
young Jewish population who had gone to war were
discharged to New York or Chicago and stayed there
because they could see the growth of those communities.
Similarly, Jung recalled that the numbers of some other
nationalities have decreased. Sioux City used to have a lot
of German, Swedish, and Italian residents. Furthermore,
the city featured a considerable Lithuanian population, of
which a big part worked in the stockyards and built the
2007 demolished St. Casimir’s church.
According to Scarlett, another event that significantly
changed the makeup of the population was the
destruction of the South Bottoms neighborhood after
the 1953 River Flood. Re-channelization efforts displaced
hundreds of residents, most of whom worked in the
close-by packing plants.
“The South Bottoms were primarily
the foundation for the diverse ethnic
groups. It was a huge melting pot, and
then people began to move away,”
Scarlett said, and added, “The South
Bottoms were just flooded out, and then
it was just gone. And then it [Sioux City]
became a predominantly white city, with
your few black people still on the East
Side and West Side.”
Besides the changes in its population and
economy, one of the biggest changes
made over the last few decades has been
Sioux City’s visual appearance. With the
opening of the Southern Hills Mall in 1980,
major department stores like Younkers
moved their operations from downtown
to the mall. As a result, the downtown
area became considered due for urban
renewal and revitalization in an effort to
rekindle interest among businesses.
In the process, several old buildings were torn down in what
Jung called a “perfect storm” of urban renewal. Since then,
many people have realized the merit and value of the older
buildings, particularly those that are built in a Richardsonian
Romanesque style that was popular in the 1800s.
When preservation efforts began, there was little money
to sustain them. However, in recent years, the improved
economy has allowed more funding to be available for
preservation. Because of that, Sioux City’s Preservation
Commission was able to save some of the downtown
buildings.
With its rich history, Sioux City’s identity cannot be put in
just a few words. Its change in businesses, population, and
visual appearance has been too diverse to obtain a clear
answer today. What is certain, however, is that Sioux City has
come a long way since its early days, when it was a place for
travelers to restock their supplies along the Missouri river
on their way to the Pacific Northwest.
Emily Rotthaler is a Morningside University graduate in Mass
Communication and Siouxland Magazine intern.
Photo Credit Britton Hacke Photography.
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Siouxland Magazine | Conversing / 9
Today, those changes in the population are still reflected
in Sioux City’s community. It is as diverse as ever, as
much in nationalities and ethnicities as it is in cultures,
beliefs, and opportunities. The city’s community features
representation from different ethnic groups, nationalities,
and the LGBTQIA+ community. Festivals such as the
Asian and African festivals, as well as the Sioux City Pride,
have become staple events of Sioux City’s celebration of
its diverse population.

Siouxland Magazine | Conversing / 10
Diverse Community
Written by Emily Rotthaler
Sioux City has, for a long time, had a diverse
population made up of different ethnic groups,
nationalities, beliefs, and religious groups. This
diversity, however, has not always been as apparent
and recognized as it has become in recent years.
Monique Scarlett, president of Unity in the Community,
remembers that when she was a young girl in the 70s,
she was the only black girl in her elementary school
class at Smith Villa, which today is Liberty Elementary
School. Moreover, she recalls that there were only
around 20 black children in her school altogether.
Since then, she has seen Sioux City come a long way.
“While a lot of things are still evolving, the biggest thing
I have welcomed and am elated to see is diversity,” she
said.
One particular part of Sioux City she has gladly
watched embrace diversity is Leeds. In her youth in the
80s, Scarlett was told to never be in Leeds after dark
because of the racial tension in the city. Watching even
that part of town evolve is great, she said and added,
“To see Asians, and Asian Americans, and Hispanics
living there now – that’s growth.”
Sioux City’s increased appreciation of
diversity is not least due to the efforts
of organizations such as Unity in the
Community. Scarlett’s primary goal for
the organization was to connect the
community with law enforcement at
a time where police violence against
young black men in the US was rising.
“I just cried one day and said, I have to
protect this community,” she recalled.
The question was just how to achieve
that goal before Sioux City got to the
point of violence.
Her approach was to create a space of dialogue by
bringing members of the city council, as well as then
police chief Doug Young together in 2016. “Everyone
was on board with the idea of embracing and building
relationships between citizens and law enforcement,”
Scarlett said about that meeting.
The next step was to get the community to buy in. When
community members gradually began to see what
she was trying to do, a lot of them got on board. As a
result, Scarlett recalled observing a perceptible shift
in mentalities, from “us versus them” to an increased
demand for unity.
“People are now willing to sit down at
the table and listen, before it was either
my way or the highway,” Scarlett said
and added, “It’s about getting people
sitting down, listening to one another,
respecting one another, and working
together to bring a cohesiveness that
will speak to the next generation.”
To fulfill that mission, Unity in the Community foremostly
hosts educational forums such as a fall forum in October
and celebratory park events in July. Additionally, for the
past two years, Scarlett and Unity in the Community have
focused on bringing their vision to students in schools
and colleges.
The number of people interested in the events is high.
While a thousand people usually flock to the park event,
Scarlett has received feedback from the last October
forum that indicates that people want more of what Unity
in the Community is offering. The organization is now
looking at creating a spring forum.
For Scarlett, the events are mostly about people coming
together without having to keep their guard up. To further
bring the community together, however, she also seeks
to support other organizations that align with Unity in the
Community’s vision.
These efforts of cooperation between organizations and
different groups within the community have not gone
unnoticed. Jim Jung is a historical advocate who also
serves on the city’s Diversity Committee. He said the good
news is that the city has representation from different
groups such as the local black community, the native
American community, and the LGBTQIA+ community. He
added that today he sees more cooperation between the
groups and increased representation through festivals.

Siouxland Magazine | Conversing /11
Despite all the positive change in diversity, both Scarlett
and Jung continue to see room for improvement on
part of the city and the community. Jung thinks the city
still needs to further identify its population to better
understand its make-up.
Scarlett said Sioux City still has a long
way to “grow” in terms of awareness
of its diversity and wishes for more
balance. “When I look at photos when I
go to different places, I don’t see many
black people in them. You can’t tell
me we weren’t fighting in the war; we
weren’t in the trenches doing this and
that, but the photos were not captured,”
she said and continued, “It saddens
me. We had an integral part in building
the city. But we’re not acknowledged
for that.”
Nevertheless, Scarlett acknowledges the city’s
diversification efforts and particularly appreciates the city
hiring Semehar Ghebrekidan as Community Inclusion
Liaison. In the past, creating discussions meant physically
knocking on doors. Now, the community inclusion
position allows for the easier start of conversations by
facilitating gatherings of the right people in the right
places at the right time. According to Scarlett, a huge
step in the right direction.
Emily Rotthaler is a Morningside University graduate in Mass
Communication and Siouxland Magazine intern.
Photo Credit Britton Hacke Photography.

Siouxland Magazine | Conversing / 12
Economy and Business Landscape
Written by Emily Rotthaler
From meat packing plants over department
stores to an aircraft manufacturer and a
company that built windmills with the ability to
charge batteries – in terms of businesses, Sioux
City has virtually seen it all.
Along with the businesses have come and gone a
variety of industries. As a city with a bustling livestock
market and as a popular location for factories, Sioux
City historically was more industrialized than it is today
and had a strong focus on blue-collar work.
In recent decades, it has continuously developed
towards more diverse work opportunities and has
become a starting ground for small businesses and
modern industries such as technology and internetbased
services.
Todd Rausch, director of the Small Business
Development Center at Western Iowa Tech, thinks
Sioux City today is “a great place to open a business
and grow it.” He said, “We’ve helped 150 startups
in the last ten years, and more than 250 businesses
expand. So, the environment is very good, as far as
business goes.”
What makes the business environment in Sioux City
favorable is the community support and networking
opportunities that are available for start-ups and
established businesses alike.
Beth Trejo, owner of social media agency Chatterkick,
said she received so much support when she first
opened her business in 2016.
“So many people in this community helped me get
customers, whether that was from their own businesses
or connecting me to another business,” Trejo said
and added, “The network that happens and the
connectivity of the individuals in Sioux City was extremely
strong, and definitely made my business move a lot faster
than I could have done on my own.”
As arguably anywhere else in the US, modern technology,
the internet, and social media have led to the biggest
changes in business. According to Rausch, most businesses
today try to have an online presence to at least let customers
know where they are at and what they offer.
With its modern services of building websites and
managing social media accounts, Chatterkick tapped into
exactly that trend and as a result filled somewhat of a void
in Sioux City. In the beginning, Trejo thought it would be
challenging to find businesses to sell Chatterkick’s services
to, but it was the opposite.
“There was a big need for our services and businesses
needed the support,” she said. What turned out to be
more challenging was balancing delivering a great service
with continuing to grow her business and finding new
businesses to sell to.
Currently, both Trejo and Rausch see a lot of potential
in entrepreneurship in the city. Rausch said, “A group of
young entrepreneurs are starting businesses downtown
and they’re bringing people back to downtown. I think
that’s absolutely wonderful.”
Trejo, too, is impressed with the level of entrepreneurship
developing in the region but still sees room for improvement.
She thinks there currently is a lot of opportunity to better
bring together members of the newcomer business
community and enable them to be even better connected
in Sioux City’s business environment.
Emily Rotthaler is a Morningside University graduate in Mass
Communication and Siouxland Magazine intern.
Photo Credit Britton Hacke Photography.

Nonprofits and Civic Engagement
Written by Emily Rotthaler
Sioux City has, for a long time, attached great
importance to civic engagement and the work
of non-profit organizations.
Several of those organizations including United Way
of Siouxland, the Junior League of Sioux City, and the
Mary J. Treglia Community House each just recently
celebrated their 100th anniversary. Being created
in 1921, that means a 100+ years of efforts towards
helping the community grow and thrive.
One of those organizations, United Way Siouxland,
works to improve lives by uniting the caring power of
our community, as the non-profit’s president Heather
Hennings stated.
What this looks like on a daily basis is figuring out what
human service issues the community is struggling
with and raising money through individual support,
business leadership, and donations from employees
as well as anyone else who wants to support the cause.
Based on the issue at stake, United Way Siouxland
also brings together other non-profits who can help
provide the specific services required to solve the
respective issues.
Hennings sees civic engagement as the “critical”
component in the work of non-profit organizations
because none of them could achieve their missions
without the help of volunteers.
“We have eight staff members. Two of those eight
people are part-time, so we have a very limited amount
of professional time to spend,” she said. “By bringing
volunteers together, we have thousands of additional
hours that we get to direct into the community to solve
issues.”
Furthermore, Hennings sees those hours of engagement
as crucial for any type of issue that is going on in the area.
According to her, gathering support and opportunities
for people to provide input and feedback and volunteer
their time is critical to moving anything forward.”
What makes Siouxland strong in terms of
civic engagement is the community’s open
policy for collaboration. Organizations
like United Way and Growing Community
Connections specifically exist to bring
people together. Additionally, Hennings
said, “when there’s something that needs
to be supported, people will come to
the table voluntarily to help support that
issue and find solutions.”
Also making Sioux City remarkable in Hennings’ eyes is
the goodness of the people who volunteer their time,
resources, and connections to help their community. She
said, “They do not have to do that. But when they do, you
know you are surrounded by good people. You are just
surrounded by goodness, and it is hard not to enjoy that.”
While volunteering is the biggest way to engage civically,
Hennings said people who have specific ideas or want to
improve their leadership skills can also easily get more
involved in community organizations. The best way to do
so is by joining non-profit boards or organizations such
as the Rotary Club or the Siouxland Growth Organization.
Emily Rotthaler is a Morningside University graduate in Mass
Communication and Siouxland Magazine intern.
Siouxland Magazine | Conversing / 13
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Siouxland Magazine | Collaborating /14
Sunday, January 22, 2023, marks the
first new moon on the lunar calendar
and the start of the Year of the Rabbit.
The Year of the Rabbit, 2023, or Cat in some
Asian countries is said to be a kind, energetic,
and resilient animal representing patience and
respecting others.
Lunar New Year
By Peggy La
Before the new year, some of us clean our
homes to remove any bad luck that might
be lingering inside. Traditional celebrations
involve family gatherings, the best homemade
food, religious ceremonies honoring ancestors,
and exchanging red envelopes that contain
money (our favorite when we were kids).
At our local temple, Chua Pho Mon, kids dance
and do the Lion dance. They sometimes even
perform or act out plays. Lion dancers are
typically kids from grade school. They practice
graciously to get it right, especially some of
the tricky poses. They dance to the beat of the
drums.
Monk offering good luck.
Since it’s usually cold in the Midwest, they
typically perform inside our temple during
“Tet” celebrations. Some businesses also
ask the Lion dancers to come dance at their
business for good luck! They usually “eat” red
envelopes filled with cash from whoever is
feeling generous and wants to receive good
luck themselves.
You can come and learn about our Lunar
New Year traditions at our temple, it is fun for
all ages. They usually include crafts, activities,
and performances. A limited quantity of red
envelopes will also be given to children around
midnight.
This event is FREE and open to the public;
food and drink will be available for free-will
donations.
Please follow Pho Mon Buddhist Temple and/
or Hong Kong Supermarket on Facebook to
learn more. Schedule on the following page.
Peggy La, owner of Yummi Blox and Hong Kong
Supermarket. Peggy is also the co-founder
of Siouxland Asian Festival, serves on the
Commission of Asian and Pacific Islanders for
the State of Iowa, member of the Inclusive Sioux
City Advisory Committee, and board member of
Siouxland Public Radio.
Grandma Kiu and grandson
Zeus feeding red enevelope
to Lion for good luck.
One view of Pho Mon Buddhist Temple
decorated for Lunar New Year.
Photos taken by Peggy La, Feb. 2022.
Kids of Pho Mon Buddhist Temple dancing to welcome the new year 2022.

Simply put – because it’s American history.
Black history is American history, but for too long, the
contributions of Black Americans have been neglected
and ignored. Some would say the long march to
freedom and equality begins with knowing our peoples’
origins, struggles, and achievements.
“We have a wonderful history behind us…and it’s
going to inspire us to greater achievements.”- Carter
G. Woodson, the father of Black History and American
Historian.
After being banned from attending American Historical
Association conferences despite being a dues-paying
member, Woodson believed that the white-dominated
historical profession had little interest in Black history.
He saw African-American contributions “…overlooked,
ignored, and even suppressed by the writers of history
textbooks and the teachers who use them.”
Woodson realized he would have to create a separate
institutional structure for the preservation of Black
history, which today is the Journal of African American
History.
Woodson’s devotion to showcasing the contributions
of Black Americans bore fruit in 1926 when he launched
Negro History Week in the second week of February to
coincide with the birthdays of Abraham Lincoln and
Frederick Douglass. This was later expanded into Black
History Month.
Why Should Black History Month
Matter to You?
By Ike Rayford
When we study Carter G. Woodson, Charles Hamilton
Houston, James Weldon Johnson, Julian Bond, Mary White
Ovington, and Medgar and Myrlie Evers, it gives us an
opportunity to spotlight and celebrate the achievements
that African Americans have accomplished in this country. In
fact, Sioux City was home to Oscar Micheaux, the country’s
first prominent Black filmmaker. Michaeux was influenced
by the West 7th Street neighborhood and also founded the
Micheaux Film & Book Company of Sioux City.
Black history is too rich and vast only to be honored for one
month. As we continue to fight against structural racism and
inequality, it is my hope that Black history will be studied as
part of American history – all year long.
To learn more about the persons named or more
about Black history, the author recommends
starting with the following websites:
PBS: https://www.pbs.org/
Giants of Racial Justice: https://www.loc.gov/
item/webcast-9695/
National Education Association: https://www.nea.org/
Center for Racial Justice in Education: https://
centerracialjustice.org/
https://www.ebsco.com/
Siouxland Magazine | Collaborating /15
Lunar New Year Celebration: 2023 The Year of the Cat
Sunday, January 15, 2023
11 am, End of the year’s repentance chanting –
hungry ghost food offering ceremony.
Saturday, January 21, 2023
8:00 pm, End of the year’s repentance chanting
9:00 pm, Praying for the Ancestors ceremony
11:30 pm, New Year’s Eve ceremony, Welcoming the
year of the Cat
Reciting Maitreya Buddha’s Ceremony
Lion dance, offering fortune gift, Praying service
New Year day, January 22-24, 2023 (1st, 2nd, and
3th day of Lunar New Year):
11 am, Gratitude ceremony
Offering to the Buddha, and to the Ancestors
Lay devotees, praying for health & peace, receiving a new
year’s fortune gift.
Sunday, January 22, 2023
(1st day of the Lunar New Year):
11 am, New Year Celebration, Commence reciting Medicine
Buddha Sutra, Praying for health and peace to all sentient
beings, Candle light offering ceremony.
Sunday, Feburary 5, 2023
11 am, Lễ Thượng Nguyên –
(beginning of the year ceremony)
Entreating the star festival and Candle light offering ceremony.
Commence reciting Medicine Buddha Sutra, Candle light
offering and praying for health and peace, starting February
4-20, 2023 at 5:00pm. May the new year brings you and your
loved ones peace and diligent.

Siouxland Magazine | Collaborating /16
Inclusive Peek – Interview with Falmata Gishe
What challenges have you experienced in Siouxland?
Most of these challenges were when I first came to the city
in the summer of 2008. As a refugee in the United States,
I went through some obstacles, and the main one was the
language barrier. English was very hard to learn, and my
classmates often made fun of my accent. I learned English as
fast as I could and was able to understand it a lot faster than
expected. Growing up as an immigrant kid with parents who
had little education, I was not able to get educational support.
When I had a question about my assignment or needed help
with schoolwork, there was no one I could ask at home. I am
the oldest sibling, so I had to go through all the challenges
first. I am Oromo, the largest ethnic group in Ethiopia. During
this time, there were not many Oromo people or youth my
age. I was not able to hang out with people like me, so I felt
like I had to do everything on my own. We were the first few
Oromo families to move to Sioux City.
As an African American Muslim student, I was always being
judged for something. I had to represent both well since
there needed to be more representation for both. It was
a lot of pressure working through these challenges while
struggling to learn a new language and adapting to a new
environment. I also feel the Sioux City schools should provide
transportation for high school students that want to join
extracurricular activities. Once I was able to drive, I joined
different activities such as Cross country, Track and Field,
Student Council, Multicultural Club, National Honor Society,
and Sioux City Youth Leadership. In addition, my mom did
not speak English so my sister and I had to translate for her
everywhere we went. We had to learn to fill out applications
at such a young age. I filled out very important papers and
applications for my mom most of the time. I matured very fast
and took my education very seriously.
How has Siouxland been welcoming?
Sioux City was welcoming to me because I was around people
who had a positive mindset. This encouraged me to succeed
in life. Individuals like Mrs. Flora Lee were role models that
I followed in high school. She always mentioned to me that
I would go far in life and be a leader like everyone else.
She has helped us learn about who we are and has always
been a great mentor to everyone. Although the number of
African Americans is low, she wanted us to know that college
was possible for us and doable. She encouraged us to join
extracurricular activities and seek opportunities in Siouxland.
Mrs. Heather Nissen was another great mentor that always
checked on me to see how I was doing academically and
personally. She went to a lot of my award ceremonies and
was there to support me. She also helped me join Upward
Bound to help me engage with other students from different
schools. During Upward Bound, I took advanced classes to
prepare for future courses which opened doors to meet new
students and staff. Iowa Jobs for America Graduate (IJAG)
was another program that I was selected to join in 8th grade
and ended in 10th grade. It helped me prepare for future
careers and opened more doors to job opportunities.
Falmata Gishe
What do you want the people of Siouxland to know?
I want to tell Siouxland residents to be more welcoming to
us even though we came from a different country. I would
advise them not to judge people so quickly because that
person could be struggling or has gone through many
challenges to get there. I would encourage them to give a
warm welcome, be open minded, and educate themselves
about other cultures. Cultural competency is very important
not just at work but in life. The best way to get to know
people is through their culture, language, and traditions.
Go to different cultural events to learn more. For instance,
I have a beautiful culture and we show cultural dances in
Sioux City. People love to see these types of things which
bring the community closer together. Do not be afraid to
engage with people and learn. I would also advise people
to not judge others based on their outfit like Muslim girls. It
is their right to dress modestly. They do not have a problem
wearing it, so try to understand the reason they wear it
and respect them for it. Most importantly, I would advise
everyone to be respectful and kind to one another.
“We will be the generation that honors
our history, not the ones that diminish it.”

Inclusive Peek – In Spanish
¿Qué desafíos has experimentado en Siouxland?
La mayoría de estos desafíos fueron cuando llegue por
primera vez a la cuidad en el verano del 2008. Como
refugiado en los Estados Unidos, pase por algunos
obstáculos, y el principal fue la barrera del idioma. El
Ingles era muy difícil de aprender y mis compañeros de
clase a menudo se burlaban de mi acento. Aprendí ingles
lo más rápido que pude y pude entenderlo mucho más
rápido de lo esperado. Al crecer como un niño inmigrante
con padres que tenían poca educación, no pude obtener
apoyo educativo. Cuando tenia una pregunta sobre mi
tarea o necesitaba ayuda con el trabajo escolar, no había
nadie a quien pudiera preguntar en casa. Soy el hermano
mayor, así que tuve que pasar por todos los desafíos
primero. Soy Oromo, el grupo étnico más grande de
Etiopia. Durante este tiempo, no había mucha gente
Oromo o jóvenes de mi edad. No podía salir con gente
como yo, así que sentí que tenia que hacer todo por mi
cuenta. Fuimos las primeras familias Oromo en mudarnos
a Sioux City.
ha ayudado a aprender sobre quienes somos y siempre
ha sido una gran mentora para todos. Aunque el numero
de afroamericanos es bajo, quería que supiéramos que la
universidad era posible para nosotros y factible. Ella nos
animo a unirnos a actividades extracurriculares y buscar
oportunidades en Siouxland.
La Sra. Heather Nissen fue otra gran mentora que siempre
me controlo para ver como me estaba yendo académica y
personalmente. Ella fue a muchas de mis ceremonias de
premiación y estuvo allí para apoyarme. También me ayudo
a unirme a Upward Bound para ayudarme a relacionarme
con otros estudiantes de diferentes escuelas. Durante
Upward Bound, tome clases avanzadas para prepararme
para futuros cursos que me abrieron las puertas para
conocer nuevos estudiantes y personal. Iowa Jobs for
America Graduate (IJAG) fue otro programa al que me
seleccionaron para unirme en el octavo grado y termine
en el decimo grado. Me ayudo a prepararme para futuras
carreras y me abrió mas puertas a oportunidades laborales.
Siouxland Magazine | Collaborating /17
Como estudiante musulmana afroamericana, siempre me
juzgaban por algo. Tenia que representar bien a ambos
ya que tenia que haber más representación para ambos.
Fue mucha presión superar estos desafíos mientras
luchaba por aprender un nuevo idioma y adaptarse a
un nuevo entorno. También creo que las escuelas de
Sioux City deberían brindar transporte a los estudiantes
de secundaria que deseen participar en actividades
extracurriculares. Una vez que pude conducir, me uní a
diferentes actividades como a campo traviesa, atletismo,
consejo estudiantil, club multicultural, sociedad nacional
de honor y liderazgo juvenil de Sioux City. Además, mi
mama no hablaba inglés, por lo que mi hermana y yo
teníamos que traducir para ella en todos los lugares a los
que íbamos. Tuvimos que aprender a llenar solicitudes a
una edad tan temprana. Llene documentos y solicitudes
muy importantes para mi mama la mayor parte del
tiempo. Madure muy rápido y me tome muy en serio mi
educación.
¿Cómo ha sido la recibida de Siouxland?
Sioux City me dio la bienvenida porque estaba rodeada
de personas que tenían una mentalidad positiva. Esto me
animo a tener éxito en la vida. Individuos como la Sra.
Flora Lee fueron modelos a seguir que seguí en la escuela
secundaria. Ella siempre me menciono que llegaría lejos
en la vida y sería un líder como todos los demás. Ella nos
¿Qué quieres que sepa la gente de Siouxland?
Quiero decirles a los residentes de Siouxland que sean mas
acogedores con nosotros a pesar de que venimos de un país
diferente. Les aconsejaría que no juzguen a las personas
tan rápido porque esa persona podría estar luchando o ha
pasado por muchos desafíos para llegar allí. Los alentaría
a dar una cálida bienvenida, tener la mente abierta y
educarse sobre otras culturas. La competencia cultural
es muy importante no solo en el trabajo sino también en
la vida. La mejor manera de conocer a las personas es a
través de su cultura, idioma y tradiciones. Asista a diferentes
eventos culturales para aprender más. Por ejemplo, tengo
una cultura hermosa y mostramos bailes culturales en Sioux
City. A la gente le encanta ver este tipo de cosas que acercan
a la comunidad. No tengas miedo de relacionarte con la
gente y aprender. También aconsejaría a las personas que
no juzguen a los demás en función de su atuendo, como las
chicas musulmanas. Es su derecho vestirse modestamente.
No tienen problemas para usarlo, así que trate de entender
la razón por la que lo usan y respételos por ello. Lo más
importante, aconsejaría a todos que sean respetuosos y
amables entre sí.
“We will be the generation that honors
our history, not the ones that diminish it.”

Siouxland Magazine | Collaborating /18
Diving Into Diversity
Diversity Conversation Starters: Julian Lee, Peggy La, Sherry Martin, Bryan Shusterman, Ike Rayford, William Bass, Ivonet Torres and
Karen Mackey. Not pictured: Treya Lee and Erica Hofmann.
This year we are Diving into Diversity. We are having conversations to help us better understand one another. It’s not
enough to just tip our toes in the water, so to speak. That is how we come to all sorts of assumptions. We are encouraging
curiosity and prompting better questions. We want discussion and involvement to better understand our neighbors and
see them for all the uniqueness they bring forward. Together we will explore all the ways diversity is expressed.
Siouxland Magazine will hold ongoing discussions open to the public throughout the year.
To stay in the loop, follow us on Facebook.
Diversity Poster Project - Share Your Voice
Visit Siouxland Magazine on Historic 4th and share your answers to the following two questions:
• How have you been judged or what have you experienced based on your minority status?
• What strengths or gifts do you have to share with the community?
We will provide the poster board. Just come with your answers, write them on the board, and then we will snap a pic to
share with the community.

Never Let Your Light Dim
Should you see someone come skipping into your
workplace there’s a good chance you’re about to meet
Rachelle Rawson. It’s hard to believe that at the moment she
is fighting breast cancer, that she went to 10 different schools
between her kindergarten and 4th grade years, and that she
was in prison for conspiracy to distribute methamphetamines.
With the deck seemingly stacked against her in life from the
start, what she is doing now is even more incredible. She is
in the fundraising stages of starting a non-profit faith-based
treatment center and transitional housing program for men,
Agape Community Services.
A lot of the inspiration for the program came from what she
witnessed during her prison sentence.
“The mandatory sentence for conspiracy to distribute is 10
years. So, I cooperated with the federal government to get my
sentence down. And I told everyone about it. I was what you
called a snitch, and I wasn’t ashamed or embarrassed about
it because here’s the truth, I knew one, that God would bless
the truth and not a lie, and that two, I was done trying to fit in
with people that couldn’t love me. I was done living my life for
other people. I kept saying to myself, I just have to make it back
to my kids. I did two years of a 4.5-year sentence, and it was
amazing!” exclaimed Rachelle.
Starting Conversations
Podcast
Interview with Rachelle Rawson
with Stacie & Tony
I LOVE JESUS. He is my best friend. I would wake up every day
excited and I would say how bad can this day be, I get to spend
it with Jesus. I used the time as a gift. I would spend 12 hours a
day in the word. I took every program I possibly could take to
get better, to heal my trauma, to heal the holes in my heart. The
program in prison teaches you how to challenge your thinking,”
advised Rachelle.
Rachelle shared a particularly poignant moment during her
sentence.
“I had this bunkmate, Bridget. She came up to me one day
and said, ‘I don’t like you. You’re too happy. In my experience,
people that are too happy are fake.’ I said, that’s ok, you don’t
have to like me. I think she expected me to change, but I didn’t,”
said Rachelle.
Days later, Bridget woke Rachelle up in the dead of night, tears
streaming down her face.
“She said, ‘I want what you have. I hear you talk about that
Jesus guy, and I think about how he was all alone up there on
that cross, alone, dying for me, and I don’t want to be alone
anymore.’ I ended up walking her through The Salvation Prayer
and changed her life. I went to get well, and was able to do that
for more people,” shared Rachelle.
Siouxland Magazine | Collaborating / 19
Rachelle knew that her prison time could do one
of two things. “When you’re in prison you have two
choices. You can go and become more criminal, or
you can go and get better. I beat my own drum. I
would wake up every day and I would be so excited.
This article is just a preview of episode 26. Listen to the
entire inspiring podcast of Starting Conversations with
Stacie and Tony on your favorite platform. For more
information about the Agape Community Services
program, check out their Facebook page.
New Episode Every Week
Listen on your favorite platform
or scan QR code and
subscribe to our podcast
Written by Amy Buster based on the podcast interview
with Rachelle.
Stacie & Tony interviewing Rachelle Rawson.
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 Kansas City and Siouxland.
Presented by:

Siouxland Magazine | Collaborating / 20
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Stacie on a
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Nonprofit Spotlight
Sioux City Human Rights Commission
By Amy Buster
The Sioux City Human Rights Commission was formed in 1963. It is an impartial government agency that
primarily investigations allegations of discrimination, and educates the public through events that promote diversity
and the elimination of discrimination.
The Iowa Civil Rights Act requires every city with a population of more than 29,000 to have an independent commission
in order to further its goals. The commission is represented by 11 citizen Commissioners appointed by the City
Council. The Sioux City Human Rights Commission currently has three full-time staff, one part-time secretary, and four
AmeriCorps Vista Volunteers.
The Sioux City Human Rights Commission may only investigate incidents of alleged discrimination that have occurred
within the last 300 days for everything but housing (which is one year). The incident must have also taken place within
Sioux City. The areas in which complaints may be filed are employment, public accommodations, housing, education,
and credit.
All discriminatory incidents must be categorized as one of Iowa’s protected classes:
• Race
• Color
• Religion / Creed
• Sexual Orientation
• National Origin
• Age (employment and credit)
• Disability (mental or physical)
• Marital Status (credit)
• Familial Status (Families with
Children) (housing and credit)
• Sex
• Gender Identity
• Pregnancy (employment)
• Retaliation
The Executive Director of the Sioux City Human
Rights Commission is Karen Mackey. She was
kind enough to sit down with Siouxland Magazine and
explain what the commission does, and what to expect
if you need their services.
“We basically have two mandates. We are a law
enforcement agency. We enforce civil rights laws.
We do this by taking allegations from parties and
then investigating those allegations. We also educate
people regarding diversity issues in our community.
We have amazing diversity in Sioux City, but we don’t
always realize that because we’re in it every day,” said
Mackey.
First let’s explore the law enforcement facet of the
commission. One thing the commission is not is an
advocate for people, which understanding that at
times may be difficult.
“We are a neutral fact finder. Someone comes in with
a complaint, they file a written allegation, and then we
investigate it. We go where the facts take us. We are a free
service, but we are neutral. We do not take either side in a
complaint,” stated Mackey.
What should you do if you feel you’ve been
discriminated against in some capacity?
“If you think you’ve been discriminated against, the best
thing to do is to contact us. Either stop by our office at City
Hall. We’re on the fourth floor, room 410, or call us, or email
us. Each situation is so fact dependent. Sometimes people
don’t realize that they are being discriminated against. Or
they know that what’s happening is improper, but they
have so much shame that they don’t want to talk about it.
An example of that would be being sexually harassed.”

What happens once a person contacts you and
gives you their specific information? Do you
handle everything at the Commission yourself,
or do you have to involve other agencies at
different times?
“We have trained people on staff who know how to ask
the correct questions to get those facts. However, we also
try to do all of our work to be informed that everyone is
subjected to trauma in multiple different ways. We try
to be very empathetic; we listen to people’s stories in a
non-judgmental fashion. We’re able to listen to that, and
there’s been many times, though, when we’re dealing with
someone that it’s clear they need to do more than tell their
story to us or file a complaint. Sometimes we refer people
to the Sioux City Police Department because of what has
happened to them. Other times, we refer people to mental
health services within the community because they really
need to have someone that they can talk to more than
once or twice. Someone they can see therapeutically for a
while. So, we encourage that and really try to give people
space where they can think about that in a non-shameful
way. Everyone needs that kind of help at some point in
their life,” said Mackey.
The Commission also participates in the Asian Festival,
Juneteenth Celebration, Africa Night Festival, the Unity in the
Community picnic, Neighborhood Network’s Family Fun Night,
as well as the National Night Out events in Sioux City.
“We’ve been very fortunate to have some great summer interns
who during the summer that really get out in the community
and do pop-up events, and attend anything and everything
they can to help promote the commission. They hand out a lot
of SWAG (promotional materials for the organization), and the
good thing about that is those items have our phone number
on them. Then people have a way to contact us if they need
to. This isn’t a one-size fits all type of situation. We can’t help
people until we’ve been able to listen to them and hear their
story. We want people to contact us if they have a concern.
Then we can talk through with them what’s going on, and then
give them their options on how to deal with it. They’re the
driver of how to proceed with this. They can file a complaint,
or not. That is their choice, but at least then they know that they
do have that option. Some education may need to take place
with the two parties, but once it does, then it (the issue) will
probably never happen again,” said Mackey.
To hear more of the conversation about what the Sioux City
Human Rights Commission is, turn in to Siouxland Magazine’s
Nonprofit Spotlight on Facebook.
Siouxland Magazine | Collaborating / 21
The other facet of the commission is education an
area that continues to grow and expand.
“We have a variety of programming. Sometimes they are
a forum, and sometimes they are workshops. One of the
things we do every April is a fair housing workshop. April is
fair housing awareness month, we’ll conduct a workshop
that is specifically for landlords and property managers to
learn about the best practices, and also what things are
inappropriate and illegal to do,” said Mackey.
The Siouxland area has many smaller tenant landlords,
they don’t own large properties. Often when they make a
mistake, they have a complaint filed against them. Usually,
the root of the problem turns out to be that they did not
understand the legal aspects of the problem.
“We try to teach them the legal and correct way to deal
with things. We offer that training. We also try to train the
tenants to explain their rights and responsibilities as a
tenant. One of the publications we have is the Guide to
Renting in Sioux City. That gives people some ideas about
best practices when renting in Sioux City,” explained
Mackey.
When it comes to the educational aspect of the
Commission, one of the things they do is host the Faces of
Siouxland Multicultural Fair.
“We host this event every year. Pre-COVID, we had
nearly 3,000 people attend. The 2023 fair will be held
Sunday, March 12, from 12 p.m. to 4 p.m. at the Siouxland
Convention Center. It is an amazing event!” said Mackey.
“We also host the Pride Festival, Students Promoting
Equality, and Universal Human Rights Day.”
If you have a concern you want to discuss with the Human
Rights Commission, they can be contacted at (712) 279-
6985, they are located at the City Hall Building, the fourth
floor, room 410, or visit their website at: Sioux-City-org
and click on their listing.
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
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Small Businesses and Nonprofits.
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Siouxland Magazine | Collaborating / 22
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Small Business Spotlight
Hawks Coffee Shop
By Amy Buster
Hawks Coffee Shop is located at 110 Gaul Street
in Sergeant Bluff, Iowa. It is owned and operated by
Cyndi and Matt Nelson, and the story of how the coffee
shop came to be is a storyline Hallmark would love to tell.
Cyndi and Matt both are very involved in the Sergeant
Bluff community. Matt is a teacher and a coach at
Sergeant Bluff High School, and Cyndi had been working
for many years in the social work field. However, as a side
hustle, she also planned parties and hosted activities
that allowed her to use her more creative skills and
imagination.
“My husband said it would be great if you had a space to
do all that, but it didn’t include coming to our house. I’d
seen a need for a place in the community where people
could relax, socialize, study, have a drink, chill out, or
meet with clients,” said Cyndi.
Red Bull Explosion Drinks.
That’s how the idea of the coffee shop was born.
“I prayed about it, and then things started falling into
place after that,” said Cyndi.
Her husband told her one day that one of the kids on his
team was working at a coffee shop in Sioux City that was
closing, and the owner was selling all the equipment.
Cyndi purchased the equipment. A space became
available that would allow the coffee shop and a place
next door to rent out for events. Then they heard that a
contractor was looking for work, and the pieces of the
coffee shop fell together.
“So . . . all of these pieces just kept coming together, and I
really felt like this was meant to be. We’d figure out a way
to make it happen,” said Cyndi.
Then fate, and a little help from above, stepped in.
Hawks Coffee Shop in Sergeant Bluff.
Cyndi, Matt, and their two children, Makenna and Parker,
had gone to visit Cyndi’s mom and stepfather in the Black
Hills of South Dakota. Ed Hawks, Cyndi’s stepfather, had
been a cattle rancher his entire life. The Hawks Hereford
Ranch had been started by Ed’s great-grandfather and
handed down from one generation to the next. Ed
absolutely loved what he did and how he lived his life.
Stories could be counted on telling how the ranch was
born and all it had seen and endured over the years.

However, on the way home from that fateful trip, Cyndi and
Matt received a phone call from Cyndi’s mother,Gloria.
Ed had a fatal heart attack shortly after they left on their
way back to Sergeant Bluff, and one comment from her
mother stayed with Cyndi.
“Mom said I just hate the fact that his legacy is kind of
going away. That’s why we decided to name the coffee
shop Hawks. I named it after Ed and put his brand on the
logo. His spirit and passion can continue at Hawks Coffee
Shop,” stated Cyndi.
Cyndi’s mom, Gloria, wanted to invest in something else
once they sold the cattle, and Cyndi had been talking
about opening a coffee shop. Her mom said, “Let’s do it.”
Now the funny part is that Cyndi, up until the point she
had children, didn’t drink coffee.
“Now I need two cups a day to keep my sanity, but I only
drink drip coffee. I don’t like the specialty coffee drinks,
and espresso machines intimidate me,” she said.
Not to worry. Cyndi and Matt hire student-athletes from
the Sergeant Bluff community as employees, and they
are more than ready to serve you something from the
espresso machine.
“Matt’s been a teacher and a coach for 20 years. Being
his wife, I can tell you how sports can make his schedule
anything but predictable. It changes day by day. I often
thought, how do these kids make money? How can you
hold down a part-time job if your schedule depends on
practices and games?” said Cyndi.
They schedule the student-athletes for a few hours in the
morning before classes, a few hours in the evening after
classes, or a few hours on the weekend, if they aren’t
playing that weekend.
“Some can work more during one season, for instance, if
they play baseball but don’t play soccer. We make it work.
Working and being an athlete is really difficult. If some
kids don’t go on to play college or professional ball, then
they’ve given everything for the past four years to sports.
Colleges really like you to have had some prior work
experience, too,” explained Cyndi.
Working at the coffee shop gives them that.
“I am in the unique position that I can be a fully operational
coffee shop on Saturday morning, and then in the space
next door, also be hosting a baby shower. We’ve had
bridal showers there, graduation parties, we did a door
hanging craft for Christmas there one weekend. The space
is available to rent for a very reasonable price. I just love
watching the space transform, and I love watching people
being able to celebrate big events,” said Cyndi.
Hawks Coffee Shop has specialty coffee drinks, plain black
drip coffee, craft beers, domestic beers, breakfast items,
soup, sandwiches, dragon fruit tea, locally made baked
goods, wine and champagne, and locally made gifts and
goods. Some of the favorite foods of Cyndi’s customers
are avocado toast, pastries that are locally made, and
rolled ice cream.
“I wanted the community to have a place where they
could get a gift for a special occasion without having to
drive to Omaha, or Sioux Falls. We have specialty items
that have a little bit of everything to appeal to everyone.
Opening Hawks allowed me to provide the community
with something they needed while doing something that
I loved and also honor a man who was so many things to
me, my family, his family, and his community,” said Cyndi.
Follow Hawks Coffee Shop on their Facebook page, and
watch the full interview on Siouxland Magazine’s Facebook
page under Small Business Spotlight to learn more about
the coffee shop.
Siouxland Magazine | Collaborating / 23
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.
Photo Credit left page, top right, Laura Johnson Photography.
Photos Contributed by Hawks Coffee Shop.
The retail section has lots of gifts and locally made items.
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 / 24
S2B Fishing Supplies, LLC
Iowa’s West Coast Initiative Feature
Business Owner: Stubbe Family
Business Name: S2B Fishing Supplies, LLC
Main Products/Services: Ice Fishing Supplies
Location: Rock Rapids, Iowa
Website: shackanchor.com
Short description of your business.
We manufacture ice shack anchors, which are designed
to help hold an ice shack to the ice on windy days. Our
bracketing system securely holds the shack to the ice for
a more enjoyable experience. We also have other fishing
products that are currently in development.
What motivated you to start your business? What
drives you each day?
Greg Stubbe was ice fishing alone on a windy day and
thought about a product that would take away some of
the worries of his ice shack moving toward open water.
He drew a rough picture of his idea, which his sons took,
created the product, and decided to market it. The love of
fishing and working with customers drives the family daily.
What’s unique about your business?
To our knowledge, we are one of the few products in the
market serving this need. We also approached marketing a
bit differently by connecting with fishing guides who show
the product in action via their Facebook and YouTube
channels.
What’s the biggest challenge you’ve had to
overcome as you’ve grown your business?
Our biggest challenge has been proving how efficiently
the product works and sharing that information with the
public. Assembly and setup are straightforward and
provide a much safer and more enjoyable experience on
the ice.
What has been your greatest reward?
Our greatest reward has been to see our product on the
shelves in a big retail store. Most recently, we are now
being carried at Scheels in Sioux Falls. We also want to
develop more relationships with retailers to help grow our
footprint.
Top row: Judges Ken Beekly, Erika Vonk, Cheri Cosgrove,
and Kelly McCarty; bottom row: Greg Stubbe, Wyatt
Stubbe, and Luke Stubbe with S2B at The BIG Challenge
How have you benefited from the startup
community in Sioux City and the region? What
resources did you use?
The sharing of information and feedback has been
beneficial. We know our product but only a little about all
aspects of running a business; therefore the resources are
helpful. Our recent experience with The BIG Challenge
has helped us learn more about the available resources,
and we look forward to utilizing them.
Are there any experiences that were particularly
influential in that regard?
The pitch presentation at The BIG Challenge helped us
develop more confidence in speaking about our product.
We stepped out of our comfort zone with public speaking,
but the product sells itself. The judges’ feedback was very
informative and helped us develop some of our next steps
as a business. We will use some of our prize money to help
develop future patents.

Why is it important for the community to support startups
and small businesses? What more can be done to help
them?
The support is vital as it keeps products American-made and keeps
employment opportunities local. That is something that we are very
proud of and want to help keep going.
What is one thing you know now that you wish you had
known when starting your business?
Looking back, we underestimated how long it would take to create a
final product. There were quite a few changes and redevelopments
of the design. The anticipation of getting started was tempered with
patience as we realized we needed to perfect our product first. The
anticipation can be frustrating, but in the end, it was very rewarding.
Siouxland Magazine | Collaborating / 25
What advice would you give to someone looking to start
a business?
Start small, and become an expert at your product prior to taking
the next steps.
How can the community
continue to help your
business?
The community can help by
talking about local businesses.
Share and celebrate each other,
which will lead to exposure for
local businesses.
What are some future
goals for your company?
We would like to expand
our product line with more
fishing items. We truly love
what we do, which is evident
in our passion when we speak
about our product. With the
expansion of our product line,
we can continue to offer our
customers a great experience.
The 3 inch anchor that mounts
to the ice sled of the shack then
secured to the ice by a screw stake.
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 /26
Tween brand Evsie continues strong appeal
to both tweens and moms
What specifically has been the positive feedback
that you’ve received from customers about the
brand? Quality? Care? Cost? True to size?
“A little bit of everything. Our customers are amazed at the
quality at an affordable price-point. With tweens constantly
growing in and out of sizing, we wanted to be cost conscious
to our customer. The care is easy and seamless, which is
extremely important to the busy mom on the go,” stated
Kelkar.
With the start of the New Year, the tween clothing line Evsie,
celebrates a year that it has been in the Maurices’ store
located at 5001 Sergeant Road in Sioux City at the Lake Port
Commons. What started out humbly in just a small section
of the store, now after the remodeling has taken up a good
percentage of the store.
After an extensive amount of market research to determine
what their customers wanted, the decision was made
to launch the tween line Evsie. Women who had long
embraced Maurices as a style partner wanted the same
affordable, feel-good fashion for their daughters.
So how does a brand that registers appropriately to
moms also still register high on the cool scale with
tweens? That is a very difficult line to walk.
“It certainly is a balance --- we stay on top of the current
trends in fashion but respect what is age-appropriate. For
example, our dresses and skirts are on-trend, however, they
are also an appropriate length for any occasion,” said Kelkar.
The winter-line has been out for quite some time
now. When will you release the spring-line?
“We currently have some spring items available online and
in stores for the seasonal transition after the holidays. The full
spring line will be available January 29th. We will continue to
have new arrivals throughout the spring months to keep the
collection fresh,” promised Kelkar.
The clothing line rolled out to 50 Maurices’ locations
this past summer. In August, the brand expanded to 100
additional stores, with the goal of steadily keeping up with
demand in these markets. As of the end of December, the
collection is now available in nearly 800 stores across the
United States and Canada.
“We felt this would always grow into a national brand with
broad appeal, so its expansion was just a matter of timing,”
shared Swati Kelkar, Head of Evsie.
The collection is anchored by denim, in addition to nondenim
clothing, in multiple colorways with fun, thoughtful
details. It features basics, tanks, t-shirts, shorts, skirts,
dresses, and rompers. The Evsie collection also offers
adaptive clothing with soft, comfortable fabrics, easy on
and off Velcro closures and extra wide openings to fit the
needs of more girls and make getting dressed a little easier.
What is the secret behind this brand’s success?
What is it about the brand that resonated with both
tweens and moms with the clothing line?
Maurices recognized that the tween years are crucial for
girls cultivating their self-image, and hand in hand with
that, their self-confidence.
“Both tweens and moms love Evsie’s comfort-concise
apparel that is made for movement and ease. We know the
Evsie girl lives an active lifestyle, and her clothing shouldn’t
prevent her from doing so,” commented Kelkar.

I love this time of year, when we take moments
to count our blessings, be charitable, and look
to the future. I have been doing my job for almost
ten years. I am extremely grateful for the opportunity to
have supported more than 130 people in starting their
own businesses and assisting more than 150 others in
growing theirs. These people are amazing! The mere
fact that they risk it all to open a business and then
expand it is the great American dream come true.
We have so much to be grateful for and that includes
the ability to pursue our dreams and to achieve them!
Owning a business is something every one of us can
do either as a full-time business owner or as a side gig.
There are more than 32 million businesses in our nation
today. The American dream is alive and well. It may be
challenging; however, we will overcome and prosper.
As we count our blessings, please remember those
who are less fortunate. This time of year, especially as
temperatures drop, those who lack suffer depression
and loss. We are surrounded by those who have needs
we don’t even know about at this time.
SBDC – Taking Care of Business
By Todd Rausch
We have seen challenging times before and it seems that
the best way to face them is with an attitude that overcomes
and that spreads joy to those around us. We can all learn
from Paul and Silas who although chained in the darkest jail
sang praises and the results were amazing (Acts 16). Fear
not what the future can bring. Do what is right and good and
you will get through even the toughest challenges.
Finally, as we look forward to the coming new year and all
the hopes we have for it, remember to carry forward that
attitude of gratitude and giving. I am hoping for all of us that
we are a blessing to those who we deal with family, friends,
customers, vendors, and just people in general. If we do
that, we can at least change our little corner of the world. It
will be important to your success as we move forward.
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
Siouxland Magazine | Collaborating BeComing / 27 / 27

Downtown Sioux City
Davidson Building Connected
to the Warrior Hotel
505 6th St. Sioux City, IA 51101
Men’s and Women’s
Contemporary
Clothing
www.shoprootedinstyle.com
rootedboutiqueiowa
rooted.boutique

Large Scale Projects Planned
Council Connection
By Alex Watters
Over the last year, Sioux City has enjoyed
a number of successes and milestones in a
range of categories. Our housing inventory has
remained strong, with several single-family homes,
multifamily units, and apartment complexes added,
with several of them located in downtown. We saw
new businesses come to our community and current
businesses expand.
We experienced a boom in youth athletics and are
poised for continued growth of our parks and trail
systems. I am proud of what we have accomplished
in 2022 and I’m looking forward to what will come
in 2023. However, there are a couple of projects on
the horizon that certainly have my attention.
Discussions regarding rebuilding and replacing
the Gordon Drive viaduct are top of mind. This
project has my attention because it is a once in a
lifetime decision and I want to make sure that we
get it right. The viaduct was built in 1930’s and
widened in the 1960’s and has dramatically outlived
its life expectancy. The need to replace it is critical.
More than twenty thousand vehicles traverse the
viaduct everyday connecting our city and multiple
businesses on either end that will be greatly
impacted. As far as I am concerned, this will be a
multifaceted decision. There are many ways that we
can replace and rebuild:
There are many ways that we can
replace and rebuild:
This project, coupled with the Bacon Creek conduit
originally constructed in 1909 underneath Gordon
Drive, is going to have a price tag of more than $30
million, and will be a construction project that will
take years to complete. It is a big decision and I
want to make sure that we take all of these things
into account.
Secondly, the city council hired a consulting firm
to weigh our options on how best to expand our
wastewater treatment plant. Similar to the viaduct,
we have an aging facility that is in need of updating.
Our current plant has been updated through the
years, but in order to grow our city and support
future industrial expansion we needed to determine
whether we should build an entirely new structure
or rebuild portions and expand the current facility.
After reviewing estimates and comparing facilities
across the state, it was determined that rebuilding
and expanding the current site is the best course
of action. However, this project is also going to
cost hundreds of millions of dollars. This is another
project that impacts everyone in our community –
citizens and businesses.
While there are a number of other significant
projects that are going to be completed in 2023 –
the Riverfront, the Badgerow building, the Benson
building, more trail expansion, and others – it is
these multi-year projects that have me thinking
about what our city will look like in the next five
years, 25 years, and beyond.
Siouxland Magazine | Collaborating / 29
1. Do we close the viaduct altogether and
rebuild it in it’s same footprint?
2. Do we close one of the lanes and build the
new structure next to the existing?
3. What do we do with the on ramps and
connectivity to it?
4. Should we have an intersection connecting
it to Cunningham to grow that area and
allow easier access to the intersection
Seaboard Triumph Expo Center?
Alex Watters, City Council of Sioux City
awatters@sioux-city.org

Siouxland Magazine | Collaborating / 30
Plaza Professional Center
2910 Hamilton Blvd, Bldg A-UPPER Level
Across from Hy Vee & just up the
hill from Perry Creek Library!
Come browse our LUXE
consignment furnishings,
accessories & other MUST-HAVES.
Regular Shop Hours:
Thursday - Saturday 10 am - 2 pm
Thursday Evenings 4 pm - 6 pm
CLOSED IN JANUARY
Accepts most
major credit cards
Follow Us On

Experience Downtown
By Carly Howrey
Downtown Partners is grateful for another year of growing, sharing, and enhancing Downtown
Sioux City! In 2022, we started new programs, welcomed new businesses, and brought back some
fan-favorite events.
Our goal was to develop a program directed towards new business owners that would alleviate the stress that
comes with opening a new business. Starting a business can be scary and overwhelming, we want to make
the process a little easier. After hours of review and discussion with local realtors, business owners, and board
members, this idea manifested into our new Rent Relief Program. The Rent Relief Program is a partnership between
Downtown Partners and property owners that offers new businesses up to 50% off their rent for the first six months
in business. We are thrilled by the community’s response to the program and encourage anyone thinking of
starting a downtown business to apply. The application can be found on our website, downtownsiouxcity.com.
Siouxland Magazine | Collaborating /31
In the later months of 2022, we began our Resource Guide 101 social media campaign. The campaign dives into
the Sioux City Police Department’s Community Resource Guide and spotlights organizations making a difference
in Siouxland. We highlight resources such as Sioux City Community Assistance which provides kits to formerly
homeless individuals who are moving into stable housing for the first time. We hope that showcasing these
organizations will educate the public on what help is available right here in Sioux City, and how you can be a part
in the effort to keep these organizations thriving.
As we’ve stressed before, events bring life to downtown. In 2022, Downtown Sioux City hosted hundreds
of events from workshops to film festivals, yoga classes to 80s trivia, beer release parties to belly dancing
classes—there was something for everyone downtown. Some new events included the Gallery in the Sky
Skywalk Art Festival, where hundreds of people roamed the skywalks to buy local art, view murals, grab
a drink, and listen to music. In October, Fourth and Jones Streets hosted hundreds of football fans at the
Downtown Tailgate Party—complete with cornhole, beer, and live music. We also had Big Deck Energy, an
art show, trick competition, and a fundraiser for the Sioux City Skate Association. We also brought back a
few community favorites like Restaurant Week in April and August, Downtown LIVE throughout the summer
months, and Small Business Bingo in the winter season. We ended the year with one of the biggest Holiday
Lighted Parades ever! It was a beautiful night of community, excitement, and holiday cheer.
2022 brought so many new opportunities, businesses, and events to downtown Sioux City. We are thankful for our
community and their support in making downtown the vibrant place it is today, and we can’t wait to see what 2023
has in store! You can always see what we’re up to on our social media, Downtown Partners – Sioux City, or have all
the action sent directly to your inbox by signing up for our weekly E-blast.
Contributed by Downtown Partners, a non-profit organization that works with downtown stakeholders to create a vibrant,
expanding downtown. To learn more about Downtown Partners and to stay up to date on downtown projects and events,
visit www.downtownsiouxcity.com.

Siouxland Magazine | Collaborating / 32
Leading the Way – Leadership Siouxland
By Peggy Smith
I have been focusing on two words lately –
Transition and Change. They elicit different
emotions. Before doing my research, I thought of
transition as smooth, easy, and positive; and change
as abrupt, unwelcome, and disruptive.
Then, I did some research and found the following
explanation: It is helpful to think of change as the
external situation – what you are trying to achieve.
Transition is not external; rather, it is the internal
process that people must go through to adapt to
the change and the new situation. AH – so change
implies something I may or may not be able to
control. How I transition (i.e., adapt to the change)
is something I can control – but that doesn’t mean it
is easy! I must recognize my emotions and feelings,
and work through them to get to acceptance.
So why am I so focused on transition and change?
Well, by the time you read this article, I will be
officially retired from my full-time job. Retirement
is like parenthood, there is no manual to prepare
you, no step-by-step instruction on how to go from
working full steam to, well, not. So many people
(myself included) have built their self-worth around
their career. If I am not busy, I feel like I am not
contributing and therefore not valuable. I have
always felt I must accomplish something tangible to
be worthy, worthy of my own self-respect and that
of others. I can try to figure out why I feel that way,
what was it in my childhood that instilled that need,
but tracing that back doesn’t really matter. The fact
is, I am entering a new phase of life and I need to
readjust my own internal thoughts as well as my
values and figure out how to smoothly transition.
through the phases of change and transition and looking
forward to this new phase. In fact, I may even try a new
dish the next time we go out for dinner!
Change vs. Transition
Change is Situational
• Move to a new site
• Retirement of the owner
• Reorganization of the roles on a team
Transition is Psychological
• Feelings of anxiety, insecurity,
vulnerability
• Coping with the loss of the familiar,
entering into the unknown and
accepting the future
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.
I love tradition – the familiar. When we go out to eat
at our favorite Mexican restaurant, I entertain the
idea of trying something new on the menu…. but I
never do. I order my favorite dish. It is hard for me to
think of no longer having the structure of a regular
full-time job. But it is also freeing – to imagine a
day that I can fill with whatever I want. To fulfill my
need to continue to add value (for my own benefit
and others), I will continue my role as Executive
Director of Leadership Siouxland, and all the various
organizations I support. In fact, as I learn to look
ahead, I am excited to be able to have more time to
devote to those ventures than I have. I am working
Peggy Smith, the Executive Director of Leadership Siouxland,
a leadership development program for all of Siouxland, and
recently entered the world of retirement with equal doses of
trepidation and excitement

As we begin 2023, Siouxland GO reflected not
only on last year, but also celebrated the last
two decades as an organization. While most of
our current members were not around for the start of
Siouxland (formerly Sioux City) GO in 2002, we’ve met
others in the community, maybe even our co-workers
and bosses, who were there. When we hear the stories
about what they loved about Sioux City GO, it inspires
us to continue this for the next generation. Then one
day, we can reminisce on the people we met and
relationships formed from Siouxland GO, the exciting
events we put on, the innovation we sparked, the
projects we executed, the ways we volunteered and
gave back to the community, and so much more. While
some things have evolved over the years, one thing
remains the same, Siouxland GO exists for people to
serve as active members in the Siouxland Community,
and pave the way for the next generation.
Future Foundation – Siouxland GO
By Grace Nordquist
Siouxland Magazine | Collaborating / 33
As you read, perhaps you are one of those past Sioux
City GO members, and this article has just unlocked
some core memories for you. Maybe you remember
that friend you made from GO whom you haven’t
connected with in a while, that organization you
volunteered with or the event you helped plan. If
you’ve felt a little disconnected from the community
and are not as engaged as you once were, we want to
encourage you that it’s never too late to get involved!
Connect with that old friend, sign up to volunteer again
for that local non-profit, or attend the community event
you missed out on the last couple of years. Don’t let the
work and responsibilities of life take from the joy you
once felt from being engaged in the community. The
best news? One thing we have changed over the years
is there is no longer an age requirement in Siouxland
GO. Whether you’re a recent college grad or a more
seasoned resident, if you’re looking for connection
with your community and others- Siouxland GO is the
organization for you!
Are you reading this article and have never even heard
of Siouxland or Sioux City GO? The talk of being an
active member in your community sounds great but
what does that entail? What do we do? How do you
learn more? Those are all great questions. If you’re
ready to get more involved in the Siouxland Community,
Siouxland Growth Organization 20 Years.
we have lots of opportunities to do so. Connect with us at
siouxlandgo@gmail.com, or visit our website siouxcitygo.
com, or follow us on Facebook.
We can’t wait to see what 2023 holds in store for Siouxland
GO and the innovative ways that we can create a vibrant and
growing community. We hope that you’ll join us!
Siouxland Growth Organization (SGO) was formed in
2002 to encourage young professionals to become active
members of the Siouxland community. We encourage
progressive and innovative ideas and bring together
voices from all generations to create a positive impact on
the future of our community. Our goal is to attract and
retain young professionals in the area, by providing insight
on what Siouxland has to offer and how they can
get involved in shaping its future.
Grace Nordquist, president of SLGO.
Photo Contributed by Siouxland GO.

No, Your Boss Isn’t Messaging You About
a Gift Card.
You would never ignore a message from your boss, right? That’s exactly what scammers are
counting on. The FTC is warning people about a type of “boss scam” where scammers trick
employees into buying gift cards by pretending to be their supervisor. Fake boss scams have
already cost U.S. companies thousands and thousands of dollars, and this particular gift card
version could be on the rise as so many employees continue to work remotely. In this article,
we’ll talk about the fake boss gift card scam, along with ways you and your business can
protect yourself.
WHAT IS A FAKE BOSS SCAM?
A fake boss scam is a text or email scam in which fraudsters pretend to be a supervisor and
request gift cards (or some other payment) to be sent to them, for a variety of made-up reasons.
HERE’S HOW IT WORKS:
STEP 1 - The scammer scours the Internet for names and emails of a company’s high-ranking supervisors.
They’ll also search for job titles, telephone numbers and other important information about the company,
to help disguise their request.
STEP 2 - The scammer hacks into the supervisor’s business account, or spoofs a similar email domain that’s
hard to notice (for example “boss@microsoft.com” becomes “boss@micr0soft.com”). Or, they could
create a fake email account through GMail, Yahoo or another service, and make an excuse for sending
something from their “personal” email. Finally, they could spoof a phone number from your area code and
send a text message instead.

STEP 3 - The scammer sends the request to a lower employee, asking to buy gift cards for a random
reason and send the gift card numbers or PINs back via email or text.
Maybe the scammer needs a gift card to pay for an upcoming “office party.” Maybe it’s to support
a “charity” of some sort. They might even ask the employee to foot the bill, and promise to pay it
back later. But once someone hands over a gift card or PIN number, the money will be gone and
the business — or even worse, the employee — will be on the hook.
EXAMPLES OF A BOSS GIFT CARD SCAM:
A
B
A-An example of an email from a fake supervisor’s “personal” account to an employee. Source: The Ohio
State University Cybersecurity.
B-Real example of a 2021 text message from a fake employer to an employee, seeking Target gift cards.
Source: New York Attorney General’s Office.
The scammer might sound just like your boss, and may even know details about you or your
company that you’d never expect a fraudster to know. But remember, that’s what professional
“phishers” do — they gather enough information to convince you they are someone they’re not.
WHY WOULD A SCAMMER WANT GIFT CARDS?
Criminals love gift cards, because they’re like cash — only without the money trail. Once the
money is used, it’s gone. Gift cards also don’t offer the same protections as other payment
methods, like credit or debit cards.
Remember, gift cards are for gifts — not payments. No legitimate business or government
agency will ever insist that you pay with a gift card.

HOW TO AVOID A FAKE BOSS SCAM:
There are some common-sense measures you can take to protect your business from a boss
gift card scam.
Pause and verify. Scammers create a sense of urgency to prey on your emotions — especially when a
boss is involved. Do NOT reply directly to the text or email, instead reach out and confirm the request
with your manager through a different email or phone number you trust.
Spoof-proof your company’s email. Work with your IT department to set up security and spam filters
on your company email. You should also configure an “external email warning” that will add a warning
message to the top of any emails that come from someone outside of your organization.
Have a robust phishing training program. Google “phishing training” to find a variety of phishing
awareness and training programs out there to help protect your business. Through tutorials, tests
and fake phishing emails, you can gradually train employees to better spot and respond to
dangerous threats.
If you happen to spot a fake boss scam, or your business is targeted by one, notify your real supervisor
right away and report it to ReportFraud.ftc.gov
ABOUT THE AUTHOR
Michelle Hacker is the Digital Services Officer 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

Hot Air
By Tony Michaels
I can easily go into many shortfalls I have in
life. How many words do I get in this space? 10k?
Not enough. My morning show co-host Candice Nash
teased me all the time because of one small incident
a decade ago. I was working on a home project and I
needed some help from her family. Her hubby asked
if I had pliers in my toolbox and I said, “you mean the
squeezee thingee”? There’s no coming back after that.
I am not a handyman. Don’t tell my Pops. He tried.
That skillset skipped a generation. My youngest son is
a whiz at all things handy and technical. He even uses
the right terms for tools.
My trifecta on the good side includes being fiercely
loyal, having a positive outlook on life, and I am an
extremely patient man. My lovely wife decided to
test that patience by bringing home a little spitfire of
a puppy. We named him Bluey. Mayhem may have
been a better choice. Adorable. Disruptive. Always
in motion Bluey. He’s been part of our family for a
couple of months. In the last week, he has chewed up
my Bose Noise Canceling headphones and my lucky
golfing hat.
I guess it wasn’t a lucky hat after all. It didn’t work on
the golf course either. Do I need golf lessons? Nah.
Just a new hat. Maybe with a rosary and holy water.
While penning this little essay while wearing my new
Bose headphones, the pups snuck into the kitchen,
pawed the pan of leftover chicken enchiladas from
the baking dish off the counter and devoured the
last two. I heard absolutely nothing. The headphones
work better than my lucky hat.
The best relationships
in life require work.
You just can’t show
up for sunny days
when you are walking
in the park whistlin’
your favorite Baha
Men tune. True love
happens when you tap
into your patience and
forgiveness. You get
out of a relationship
what you put into it.
I am pretty dog-gone
positive that I will be
waking up at 2 a.m. to
Bluey
the sounds of a puppy
delivering those enchiladas back to me. It will be a
learning moment for both of us.
I just need to add a little more patience in my toolbox.
I’ll put it next to the squeezee thingee. And the paper
towels.
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.
Siouxland Magazine | Collaborating / 37
On my first visit to Family Pet Hospital, Dr. Bader
suggested dog training lessons, in the first two minutes.
It took 120 seconds to come to that suggestion. I said,
well he has an older sister at home and she’s really
well-behaved. Won’t he just learn to behave like his
canine sibling? Well, let’s just say I have a long road
ahead. I can’t just pawn off the responsibility.
Bluey is the perfect metaphor for what it takes to build
strong relationships. Training the puppy will take
copious amounts of effort, love, and due diligence in
putting the leftovers in the fridge immediately. I might
have to get a lock for the fridge as well. It’s what you
do for the loved ones in your inner circle.

Siouxland Magazine | BeComing / 38
Ask the Therapist
By Jackie Paulson
Send Your
Questions
to the
Therapist.
I’ve had questions about the emerging research on Psychedelics for healing in the world of mental
health. So for this Ask the Therapist article, I interviewed Dr. Michael Burke. He shared about his
practice and the world of psychedelic healing.
Tell me about yourself, your background, and what exactly is Inner Path Psychiatry?
I was born and raised in Sioux City but lived out of
the area for about 20 years before moving back last
summer. Most recently, I’d been living in Los Angeles,
where I did my residency and fellowship training in the
UCLA system. This was also where I started working
with psychedelics. I was fortunate to connect with
people involved with psychedelic research and worked
with ketamine-assisted psychotherapy (KAP) in private
practice at California Center for Psychedelic Therapy
(CCPT). These connections led to me beginning
training in 2019 for MDMA-assisted therapy for
PTSD as well as KAP. After this, I joined the MDMA
team for clinical trials, including the Phase 3 study
that recently finished. During this time, I also worked
at CCPT offering KAP and did outreach or “street”
psychiatry part-time before moving back here in
August.
I want to get into psychedelics, but before
we go there, can you talk about Inner Path
Psychiatry? What are you doing there? How
did you decide on the name?
Inner Path Psychiatry is the name of the practice I
opened here in town. At the moment, it is a solo
practice, and I’m offering ketamine-assisted therapy
for depression, PTSD, and anxiety. The plan is to
operate as a specialty psychedelic therapy clinic that
will offer new treatments as they become available.
With regard to the name, based on my experience,
the best answers come from within, and each person
has the inner wisdom needed to be resilient and lead
a life that is fulfilling to them. People may become
disconnected from these parts of themselves for
various reasons, and therapy can catalyze a process of
self-discovery that helps patients uncover and develop
their inner resources and a greater understanding of
themselves. I decided on “Inner Path” for the way it
represents the inward journey people undertake when
they begin this work.
For anyone unfamiliar with psychedelics, how
would you describe psychedelic therapy?
As the name indicates, it is a course of therapy in
which a psychedelic is given. Psychedelic therapy
is based on the principles that we all have an inner
wisdom that knows how to heal and that, when taken
in the context of therapy, psychedelics interact with
this inner wisdom in a way that guides people toward
wholeness. In this model, the therapist is not the expert
and does not dictate what happens in the sessions.
Instead, we allow the therapy to unfold by following
the patient’s inner process because this will lead to the
best outcome for the patient.
The metaphor we learned in training is that of wound
healing. Surgeons may clean debris from a wound to
create optimal conditions for the wound to heal, but
the person’s body actually heals the wound. Similarly, a
psychedelic taken in conjunction with therapy creates
optimal conditions for benefit, but the patient’s inner
wisdom leads the way.

Why do you think psychedelics are helpful along
with therapy?
Each psychedelic is different and has its own
characteristics, and most are still experimental, so there
is still a lot to be learned. But some similarities they share
is they offer a perspective shift that allows people to see
themselves in a new way. As we go through life, we may
develop a somewhat fixed narrative about ourselves
and view ourselves in a limited way where maybe
certain negative aspects are highlighted. Our thought
patterns and reactions can get even more limited in
conditions like depression. With this perspective shift,
we see ourselves and our lives from a point of view that
is often more compassionate and can lead to a greater
understanding of how we end up in certain patterns and
situations. Or maybe people see some difficult things
about themselves, but over time they realize they need
to see this to become more balanced and live more
aligned with what they actually value.
Psychedelics can create emotional openings that allow
patients to work with unprocessed grief, sadness,
or anger from which they had been disconnected.
Although it may be challenging, simply coming into
contact with these feelings can be freeing because they
no longer need to be pushed away. People become
more resilient because now they’re more capable of
dealing with difficult emotions as they arise. People may
also have experiences that they describe as “spiritual,”
which research shows have positive effects.
Neuroplasticity is another common mechanism
that psychedelics share. During the session, default
neuropathways get interrupted, and new connections are
made. New synaptic connections continue to be made
following the session, which creates a period of time
when changes in the brain can happen more quickly.
with treatment-resistant conditions who have limited
options otherwise. It’s also been an enjoyable way to
work with patients as you witness people becoming
more themselves, more resilient, and more empowered.
How can people contact you if they want to find
out more about ketamine-assisted psychotherapy
at your clinic?
We will have a website up soon, so people can check out
innerpathpsych.com or email office@innerpathpsych.com.
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 /39
What is ketamine? Why did you decide to offer
ketamine in your new clinic?
The FDA approved ketamine as a dissociative
anesthetic in 1970, but since the early 2000’s, research
has accumulated, demonstrating its effectiveness
for treatment-resistant depression. It’s not a classic
psychedelic, but it has some psychedelic properties,
and a small subgroup of providers began to pair it with
therapy to increase its benefits. As opposed to other
medications and therapy, the improvements start to
happen relatively quickly, typically within 1 to 4 sessions.
Ketamine studies also demonstrate rapid effectiveness
for suicidal ideation, and it seems to reverse brain
changes that occur under conditions of chronic stress
as well.
I wanted to offer ketamine-assisted therapy at Inner Path
Psychiatry because it’s something that can help people

Siouxland Magazine | BeComing / 40
Ask the Doc
By Dr. Nesrin Abu Ata
Send Your
Questions
to the
Doctor.
Q:I am a healthcare practitioner diagnosed with complex PTSD due to
childhood trauma. I am doing therapy and taking Prozac. While at my
doctor’s for a checkup, the nurse checked what medications I was on
and why. When she asked about Prozac, I froze and couldn’t answer
her. I was afraid that she would judge me; how can she trust my clinical
judgment when I am on psychiatric medication? I also didn’t want
to go into my history and my diagnosis with her. Why did I freeze?
Why did the question about medication feel so invasive? How can I
handle this differently in the future? Prozac has helped me deal with
my anxious racing thoughts, but now I am questioning myself and
whether I should stay on it.
Dear Reader,
Knowledge and self-awareness are
the first steps towards healing and
taking charge of your health journey.
While this article provides general
information about living and dealing
with complex PTSD, please consult with
a trained mental health professional
for your specific needs.
It is important that you understand the
four healing building blocks in order
to heal from trauma. When you are
equipped with these tools, you gain a
sense of control over your path, which
survivors of trauma often feel they
don’t have.
Complex PTSD is a set of symptoms
that are the result of pain and stress
that usually begins at a very young
age. These early experiences shape
your perspective of yourself and the
world. In doing self-examination and
healing, you start to turn inwards and
examine your story and as you gain
more tools, you start to gain relief from
trauma. Your intention is to become
less identified with your trauma and
realize you have a greater choice
about your future.
Four Building Blocks
Towards Healing From Trauma
1. Recognition of the Impact of Trauma
Ask yourself: how have my early years shaped my perspective of
myself and the world? How am I identified with my trauma? Below is
a breakdown of different areas of your life that you can examine as
you ask yourself these two questions.
Behavioral: Decreased capacity for impulse control; hyperactivity;
preference for control; disrupted eating and sleeping patterns.
Emotional: Increased hypervigilance for potential threats; higher
levels of distress and reactivity; difficulties with understanding;
expressing and regulating feelings.
Relational: Lacking trust in others; reluctance to engage in
relationships; preoccupation with connection to an adult; difficulties
with asking for help and resolving conflicts.
Cognitive: Difficulties with processing and remembering information;
limited attention and concentration; problems with planning and
organizing a response to a learning task.
Self-Esteem: Lower self-esteem; lack of confidence and belief in
one’s skills and strengths; higher levels of guilt and shame.

2. Safety
Fear and lack of safety causes you to continuously scan
your environment for potential threats. This results in you
dwelling in the past of what happened, or the future that
has not yet happened. This also results in self-criticism,
which is a form of maladaptive self-protection. It is
important that you establish safety, both internally, and
externally. Feeling safe helps bring you to the present
moment, mentally and physically.
Some practices that you can do to establish
safety are:
4 Consider focusing on your breath to help you feel
more grounded and present.
4 Consider doing a body scan meditation.
4 Progressive muscle tension and relaxation.
4 Take care of your physical needs, such as food,
sleep, and rest.
4 Take care of your physical space.
4 Ask yourself: what do I need right now to feel and
be present? Listen to your body cues.
Unfortunately, there is a stigma in society where the survivor
feels like they are broken, and in need of fixing. Rather, you are
deeply hurt and in need of care.
Setting Boundaries
In trauma, your boundaries have been violated. Your sense of
safety has been taken away. As a result, you feel like you have
lost your option of choice and feel helpless. Setting healthy
boundaries personally, professionally, and physically are key to
reestablishing a sense of control and safety. These boundaries
are nonnegotiable. They are integral to your healing. Part of
setting boundaries also involves saying “No”. It takes time to
get comfortable saying “No”, but in the long run it will support
you on your healing journey. “No” is a full sentence.
Remembering You Have a Choice
At the doctor’s office, remember you have a choice about how
much detail you want to go into about your personal history.
You don’t have to talk about your history if you don’t feel
comfortable and can give yourself permission to let the other
person know. You may consider saying something like, “I don’t
feel comfortable talking about this now.”
Siouxland Magazine | BeComing /41
3. Building and Finding Trust and Support
Your trust in relationships may also have been damaged.
As a child, you looked to an adult to protect you, provide
for you and be attuned to your needs. Instead of the
relationship being a source of comfort, support and
safety, it became a place of terror and fear. But, as a
child, you had no option to get out of the relationship.
You learned as a child to “put up and shut up” as a goto
coping skill. As an adult, it becomes hard to find and
build trusting relationships with others. You are likely
wanting to protect myself, and not feel safe to open up
to others.
Therapy can provide vital healing experiences by
encouraging safety and trust and providing positive
results when you bring up feeling bad about something
that happened in session. The therapist is there to help
you have what we know as a “corrective experience.” This
is where you learn and practice that mis-attunements
happen in safe supportive relationships and that they
can be repaired.
Seek out people that you feel understand you and don’t
shame you because of your reactions. In other words, find
your tribe and let them know how they can support you.
4. Empowerment, Voice and Choice
Language and the way you think about yourself,
relationships, and the world matter in general, but
specifically when it comes to healing from trauma and
being a survivor.
Self-Kindness and Compassion
When you think of your trauma, practice self-kindness and
compassion. Refrain from judging yourself or blaming
yourself for what happened to you. Ask yourself: What
happened to me? Rather than what is wrong with me?
Advocating for Yourself
Ask for what you need, whether it be physical or emotional in
nature. You probably often disconnect from yourself, and thus
your needs. When you become aware of what you need, do
not be afraid to communicate it. The first few times may be a
little challenging, but after practicing it a few times, it starts to
come easier. Get in touch with your needs and verbalize them.
Quite often in trauma, you may feel like you want to hide or
disappear, just as you describe in your case. The antidote is
slowly building trust in yourself and the ability to meet your
own needs by advocating for yourself.
Emotional Regulation
In trauma, you often end up feeling “out of control.” Learning
to regulate emotionally sends the message to your nervous
system that you are in charge and can provide for yourself
what you need.
Consider learning mindfulness practices, somatic practices
such as yoga, and different forms of breathing. You can also
work with your therapist on learning dialectical behavioral
skills. This is where you learn to practice that you can have two
opposing emotions and thoughts, and yet feel ok and be able
to be present with the juxtaposition.
You can submit your questions for “Ask the Doctor” to
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.

Siouxland Magazine | BeComing / 42
Healing in Your Own Hands
By Emily Larson
Attunement with the Seasons: Nourish the Water Element in Winter
To continue an exploration of seasons through the lens of ancient medicine, namely Traditional Chinese
Medicine (TCM), we arrive at Winter, the season of Water. As you may remember, according to TCM, each earthly
season embodies an Earthly element. The Earthly elements according to TCM, include:
Wood:
Spring embodies
this element with her
strength of growth
(think of living wood, a
tree, for example).
Fire:
With intense heat,
passion, and deeply
outward expression,
Summer represents this
element quite clearly.
Earth:
This element downgrades
a bit in the intensity of heat
and levels up in dampness
and depth, providing Late
Summer with her inspiration.
Metal:
This element’s structure and hard
boundaries find themselves in
Autumn as he provides the harvest,
especially for warming foods and
cooler weather. Combining these
offerings helps prepare the body for
the cold winter months.
Water:
Alas, Winter. She gives us the cold and depth that embodies water. We may normally think of ocean waves and beaches
at the first thought of this element but think about being (embodying) water. Perhaps recall a childhood memory of being
fully suspended and submerged within a neighborhood lake or pool, floating in dampened senses and more keenly
aware of the heartbeat. This reduction in external visibility and sensation induces our inner knowing, which our psychic
superhero, Eleven of Stranger Things, exemplifies quite well in her rigged isolation tanks. These qualities of Winter and
Water offer us an opportunity to turn toward the self and explore those inner depths.
Recall also that the ancients and our ancestors had none of the advanced
medicine we have today; no medical diagnostic equipment, antibiotics, testing
and screening labs, surgeons, or prescription drugs. They had the Earth around
them, the stars above them, and, more importantly, their own bodies. Each of
these phenomena of nature was an invaluable tool in their development of
ancient medicine. TCM unified these three concepts by not only marrying an
Earthly element with a season, but also with a bodily organ. This enabled the
ancients to view themselves as part of the Earth and live harmoniously with it.
For example, the Kidneys and Urinary Bladder embody the element of Water
and the season of Winter. This cold and wet season is an ideal time to nourish
these specific internal organs, the Water element of the body. Incorporating
herbs and foods naturally available during the season is an intuitive way to
bring in this medicine and many of these foods we may crave or particularly
enjoy during the season.
The Water element of Winter pours
itself from earth to our bodies.
Sweet and salty roasted pecans, almonds, and black sesame seeds.

The ingredients in this recipe for roasted nuts provide
keen examples:
Water Element
Nourishing Roasted Nuts Recipe: Adaptable
Ingredients
1-3 cups (or more if you desire) of your favorite nut(s).
*For nut allergies, perhaps experiment with alternative
crunchies like nut-free cereal or trail mix. Feel empowered
to find something to play in, mix, dash, and sprinkle your
new or favorite flavors.
Mix or change the variety of nuts or crunchies until it
tastes right to you. Let your intuition and inner knowing of
your own body speak. Consider incorporating some nuts
with a boost in those tasty and nourishing Omega-3 fatty
acids (walnuts, pecans, macadamia nuts, hazelnuts). Their
salt and almost liquid (fatty) yet crunchy flesh support the
water element while also expelling excessive dampness
in the body, according to TCM.
*Be mindful of any kidney issues or diseases and excessive
consumption of potassium.
1-2 or more dashes of salt to taste.
*Again, practice tapping into the inner knowing. How much salt
does your adapted recipe require? Salt is an essential nutrient
for the body, necessary for functions from sending nerve signals
to electrolyte balance, particularly for fluid balance. The kidneys
work with and excrete salt, which describes what the ancients saw
before we were able to observe this physiological phenomenon.
According to TCM, one of the flavors of the kidneys and water
element is salt, so working with salt intake and incorporating it
appropriately for the body is a great practice during Winter for
integrating this medicine.
As many dashes as suits you of some seasonal or kidneysupportive
herbs and spices. Here are a few to provide a
direction for your adapted version:
Cinnamon helps expel cold from the blood during the
colder months.
Ginger assists in stimulating the digestive fire.
Marshmallow root powder encourages urination and
allows water to flow through the body.
Dried cranberries help cleanse and clear the kidneys
and urinary tract and offer a tart yet sweet flavor to a
roasted nut mix.
A touch of oil such as butter or coconut oil.
Perhaps, a sweetener, for instance:
Honey, which will create a more gooey, sticky texture.
Real maple syrup, which will almost candy the nuts and
develop a crunchy outer layer.
Real maple syrup, which will almost candy the nuts and
develop a crunchy outer layer.
Mix everything together in a bowl while the oven preheats
to 325 degrees Fahrenheit. Spread your lovingly made
mixture over a cookie sheet lined with parchment paper (if
available) and place it in the center of the oven. Bake, and
stir your creation every five to eight minutes, until the nuts
are golden and have a slight sizzle (usually around 15 to 20
minutes). Allow them to cool, then enjoy, hopefully, wrapped
up in a warm blanket or in front of a fire.
Take Moments of Inner exploration
One final tool for embodying the water element and
embracing winter is poetry. Reading or writing poetry draws
the focus from the external world to the internal world, which
is more abstract and intangible. One line at a time, words can
evoke and untangle that inner world of visions, emotions,
and deep thought. A simple format for writing poetry is the
Haiku which takes the format:
Five syllables (Heart beats in a row)
Seven Syllables (Through my body liquid flows)
Five syllables (Alive as the Earth)
This is a highly accessible way to take time to nourish your
inner body in winter, perhaps in front of that fire with your
new water-supportive snack mix.
Emily Larson, Licensed Massage Therapist, Private Yoga
Instructor, Bachelor of Science in Kinesiology & Human
Performance, Instructor of Anatomy and Pathology for
massage therapy students at the Bio Chi Institute, and
mother to Noah.
Photo Credit Emily Larson.
Siouxland Magazine | BeComing /43

Siouxland Magazine | BeComing / 44
Succeeding with Meal Prepping
Strength from Within
By Abby McCoid
Planning and preparing meals is a huge time and money
saver. Plus, it can help us crush our health and fitness goals. But
it can also be overwhelming and quickly lead to burnout. This
year, we’re going to work smarter, not harder and nail this meal
prep habit! Let’s start with what’s in and what’s out in meal prep
for 2023.
Out: Slaving for hours in the kitchen on a weekend preparing
every meal for the entire week.
In: Starting small.
Making meal planning a habit is no different than making any
other positive change in your life; begin with small, attainable
habits and build on them.
Start by assessing your week:
When do you need to get the kids places after school?
Will there be some late nights at work?
Is getting a protein rich breakfast a challenge?
Make prepping those meals the priority.
Out: Winging it.
In: Making a plan.
Gone are the days of heading to the grocery store without a list,
a plan of what we’ll eat for the week, or food in our bellies! This
year, we will make a meal plan for the week and build a thoughtful
grocery list. We will be sure to have a snack before venturing out
to buy only what we need. The same goes for the actual prep
part of meal prep. Block time each week to prepare and process
your food. Be consistent and make it non-negotiable.
Out: Make food you should eat but don’t really like.
In: Find healthy recipes you will enjoy but allow for some fun
foods, too.
If you pack a lunch of chicken, broccoli and rice, but the chicken is
dry and unseasoned and you really don’t love broccoli, that lunch
is going to end up in the garbage. And you in the drive-thru.
Make food you’ll enjoy. Your prepped meals should consist of
mostly whole, unprocessed foods like lean meats, whole grains,
fruits and vegetables, beans, and legumes. Be sure to prepare
them with good seasonings so you enjoy them. Include small
treats in your meals like a mini candy bar. When we eat fun foods
on occasion and don’t try to completely cut them out, we’re less
likely to overindulge in them. Pro tip: dry chicken breasts and
steamed veggies with brown rice are out. This year we’re doing
well seasoned, tender chicken thighs and roasted veggies and
potatoes.
Out: Complicated recipes with weird ingredients and hundreds
of steps.
In: Basic batch cooking and convenience foods.
I love a challenging recipe when I have the time and energy
to enjoy the process of chopping, sauteing, and braising.
When meal prepping, though, choose quick and painless
as possible.
A crockpot or pressure cooker is a meal-prepper’s best pal.
Make an easy, healthy soup with canned veggies and beans
and choice of protein or toss in a pork roast and a packet of
fajita seasoning to add to salads and tacos all week. Don’t
shy away from canned or frozen veggies. These are huge
time savers and nutritionally, just as good as fresh. Ready-togo
proteins like nitrate-free lunch meats and seasoned and
cooked proteins from the refrigerated or frozen section can
be lifesavers.
Don’t be afraid to acknowledge the need to cut corners.
Perfect is the enemy of done. Remember, not everyone’s
meal planning and preparation processes look the same.
Having the wisdom to know when you need to scale back
and improve efficiency can help you stick to your goals long
term. Before you know it, you’ll be a meal prep master!
Crockpot Salsa Chicken
Ingredients:
• 1 1/2 lbs. boneless, skinless chicken breasts or thighs
• 1 tsp. salt
• 16 oz. jar chunky salsa
• 15 oz. can black beans, drained and rinsed
• 15 oz. canned corn or 2 cups frozen corn
• One envelope of taco seasoning
• Cilantro, avocado, low fat cheddar, sour cream or plain
yogurt- optional toppings
Instructions:
• Place chicken evenly in the bottom of slow cooker.
Sprinkle with salt.
• Pour salsa over the top of chicken. Sprinkle with
taco seasoning. Add black beans and corn. Stir until
everything is combined and chicken is well coated.
• Cook on low for 5-6 hours. Remove the lid and shred the
chicken with two forks, then mix.
• Serve in taco shells, tortillas, over rice or cauliflower rice
and top with your favorite toppings.
Enjoy!
Abby McCoid, CEO and owner of Beo Strength and Fitness,
home of CrossFit Beo and Beo Nutrition. She has been a
strength and conditioning and nutrition coach for more than 6
years. She and her coaching staff at Beo help people achieve
optimal health and wellness and achieve their performance
and aesthetic goals through physical training, nutrition
education and implementation of sustainable, healthy habits.

2B a Fat Burning Machine
Dare 2B Great
By Cody Rininger
”Being challenged in life is inevitable. Being defeated...that is optional.”
Do you want to burn fat? Do you want a titanium tushy? Do KB swings. But you have to do them right…
Siouxland Magazine | BeComing /45
The kettlebell swing is just a loaded hip hinge. It’s a basic, fundamental movement that, if we can do well, then the movement
foundation is there to do a lot of other lifts much better.
The real purpose of a kettlebell swing is to train a hip extension. That’s it. That may seem simple, but there are a lot of nuances
to that, and a lot of ways for it to go wrong. We don’t just want to approximate something that looks roughly like a hip extension.
Most people, without good instruction, are biased to get them wrong.
The quality of this movement pattern (the hip hinge) matters more than how many reps you’re doing or how heavy the weight is.
It’s crucial to pay attention to what’s important, not just what’s easy to measure.
Remember, the kettlebell swing is a hip-driven movement. We’re not here to train your arms or shoulders. Keep your arms
relaxed, and just let them come along for the ride. If you feel like you shrug, you’re doing something wrong.
When it comes to burning fat and supporting your body’s metabolism, L-Carnitine is certainly a supplement you want to have
in your arsenal. This naturally occurring amino acid is a popular supplement to support healthy weight loss. On its own, it is a
non-stimulant but it can be found in several fat-burning products that contain stimulants. L-Carnitine also helps boost exercise
endurance and supports muscle recovery. About 98% of your L-Carnitine stores are contained in your muscles and trace
amounts, in your liver and blood. L-Carnitine works by helping the body utilize fatty acids. The mitochondria act as engines
within your cells and convert these fats into usable fuel, helping you burn fat during workouts.
Cody Rininger is certified by the National Academy of Medicine as a Professional Fitness Instructor. He is also certified in
Cardiorespiratory Fitness, Heart Variance, Nutrition, Neuromuscular Flexibility, Mental and Behavior Performance. He incorporates
techniques for concentration, focus, motivation, and even ways to cope with anxiety. He was recently featured in a National Fitness
Magazine and was asked to train in the Dominican Republic and Mexico.
Prior to personal training, Cody received his Master’s in Instruction. He has first-hand experience with differentiating personalized
instruction, planning, and goal setting.
Cody brings his 2B Imperium training methods, knowledge, and experience to give clients the best overall experience, whether they have
been exercising for years or are beginning their fitness journey. He trains out of the Four Seasons in Sioux City and North Sioux City.
Photo Credit James Patrick, Hive Studios, AZ.

Siouxland Magazine | BeComing / 46
Honoring Kendra Brouwer
(Hand)Stand for Something.
Kendra Brouwer in meditation.
“It’s not too late. There’s still
time. You can always return to
God.” Leaving our friend Kendra’s
celebration of life this past weekend,
these final words from the minister’s
sermon continue to rattle inside my
mind. It reminds me of one of my
favorite Abraham lines: “You can
never get it wrong, and you’ll never
get it done.” In times like these, it
can be hard to find resonance in this
wisdom, though. Yeah, there’s time,
until there’s not.
When those we love transition, having
just a bit more time, just one more
moment, is often about all we can
hope and pray for; we want enough
time to hear their voice, to feel their
touch, to sense their presence. To not
have to wonder, guess, or search for a
sign. A dream of a known, felt reality.
In 2020, Kendra was diagnosed with
stage 3 breast cancer. She endured
chemotherapy, a double mastectomy,
and 30 rounds of radiation. She
survived. Our story together begins
Living Lumin
Dr. Meghan Nelson & Dr. Ryan Allen
a couple of years before these
moments. On our mats. In a training.
I first met Kendra through our yoga
teacher, Carole Westerman. A little
later, we partnered to offer a kids
yoga teacher training at her business,
Kosha Yoga School, in Sioux Falls.
We taught, played, laughed, and
marveled at life together. We were
together when the world got the
news that Kobe Bryant had passed
away. We were together when the
pandemic broke loose, and we had
to transition our work together to
being online. Wherever we were,
whatever format we joined together
in, Kendra always showed up. She
was always present. Always smiling.
Always sharing her love for family, for
yoga, and God.
It’s a lesson worth (re)learning over
and over and over again. Kendra
taught us many.
“Prepare for Impact” was one of her
most enduring messages. She once
Just months after giving birth to her baby
boy, Kendra Brouwer is getting it done!
asked, “What kind of impact can I
have on the people who are watching
me, the people who are in my circle,
or the people who are far removed?
What kind of impact can I have on
my community, on other people’s
lives that leaves them feeling like
they are in a better place?” It didn’t
take a packed church celebrating her
life to sense what an impact Kendra
made on the lives of others. Yet it
was truly a spectacle to behold—
to see what it looks like to be held
within a community of care, to hear
others rejoice in your existence, and
to bear witness to love personified
in a person. Kendra was all love, and
she knew it. One of the quotes that
was shared that has stuck with me
in these days since comes from On
Being Human (2019) author, Jennifer
Pastiloff, who said, “At the end of my
life, when I say one final ‘What have
I done?’, let my answer be, I have
done love.” She goes on to say that,
“the moon is never missing any of
itself. We just can’t see it. People
are like that, too.” It’s clear now just
how many people saw Kendra for
who she was, and for what her spirit
represented.
Kendra’s resumé was impressive, no
doubt (business owner, entrepreneur,
marathoner, mother, wife, daughter,
the list goes on), but her eulogy was
a marvel. Everyone who spoke noted
her strength, her grace, and her faith.
Her humility before God. Of all of
her great accomplishments in life,
this is the wisdom I am struggling
to take away from her death. Her
message for her kids was for them
to never doubt where their mom
was going, or where they’d need
to look to find her: Kendra’s sacred
intuitive wisdom was the known, felt
understanding that she was going to

Megan Focht’s seated handstand is supported
by her wheelchair and an amazing spirit.
be with God in heaven. This woman
did not lose to cancer. She did not
succumb to hopelessness; did not
fall into despair. She transitioned
into the next life in much the same
way she lived in this one: as a total
badass confident in herself, her
faith, and her love. One of Kendra’s
favorite Bible verses was John 14:6:
“I am the way, and the truth and the
light. No one comes to the Father
except through me.”
Kendra’s life has gotten me thinking
a lot about my own. About how I
show up for others. About how I talk
to myself. About courage. I still have
a lot to learn. So, I look to my friend,
and in her power, I will try to (re)
discover a little of my own.
Her Instagram post was an inspiration
for so many to work hard, to get
stronger, to get back up when we get
knocked down, and even to elevate
while you’re flipped upside down.
She challenged folks to show up
daily and that the handstand wasn’t
about the position you wound up
in, but the journey of getting there.
In an interview with Midco Sports,
her message was clear, gracious,
and humble: “I just want to inspire
people to be like them. You know,
be yourself. Do what makes you feel
stronger. Do what motivates you. Do
what inspires you. And let my story,
and my comeback, and my run, all
that stuff, just encourage you to take
care of yourself. And to know that
there are seasons of difficulty where
stuff is like, ‘Oh my God, what is
happening to me?’”
Kendra’s words make me wonder
what I stand for. It makes me think
about how I show up for myself,
for my family, my students, and the
world.
It seems difficult to comprehend
how or why someone who lived
so strongly in her faith, who was
so strong in mind, body, and spirit
had to leave so soon. I’m asking
these questions, but I’m not so sure
Liam Allen’s savasana is supported
by his mat, his home, this earth. And
bubble gum.
she was. Kendra trusted God. She
had faith in the process. Even in
this ending, she still found a way to
comfort us all, reminding us that this
final surrender was a victory. A victory
because this yogi has mastered the
most difficult pose of all—savasana,
corpse pose. In Ask and It is Given
(2004), Esther and Jerry Hicks write
how death is “brought about by
the culmination of the vibration of
the Being.” Kendra’s work here was
complete. She’s off now speaking to
us from a different vantage point. My
prayer for the rest of us still here is
that we take the time to show up to
listen to her call.
Siouxland Magazine | BeComing / 47
As 2020 was ending, Kendra put
out a call to the world for a 2021
Handstand Challenge. That woman
was always upside down. And yet
now, I find myself thinking that
maybe this was one of her great
keys to happiness. Standing right
side up, this world might seem a
little messed up—political unrest, war,
famine, drought, the list could go on.
But when we shift our perspective,
or when we see the world through
a different set of eyes, we leap from
ignorance into knowledge, from
indifference into compassion, and
from fear into courage.
Sawyer Allen showing us her accessible
handstand just requires you to look
upside down.
Lumin Therapy provides integrative
health and education for the mind,
body, and spirit to those who are
suffering or struggling to step into
and live their heartfelt mission and
purpose. Through the practice of
physical therapy, medical therapeutic
yoga, meditation, mindfulness, and
resiliency mentoring, Dr. Meghan
Nelson, DPT, and Dr. Ryan Allen,
Ph.D., bring their more than fortyplus
combined years of knowledge
and experience serving others to
learn and heal and live without
boundaries.
Photo Credit left page, Amanda Boer.
Photo Credit right page, Meghan
Nelson and Ryan Allen.